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Burrr Month Superfoods!

Precision Orthopedics By Precision
October 25, 2022 | Health

As we steadily make our way through the ‘Burrr’ months (all months ending with -ber), we’re often presented with a very interesting period. The post-summer blues have been and gone, and the anticipation of a cold winter begins to set in. Not to mention the ‘calm-before-the-storm’ emotions surrounding the imminent festivities that begin on Halloween, and hold steady through Thanksgiving, and of course, the Christmas and New-Year’s celebrations. 

It’s a lot to take in, and even more to prepare for; but why not take advantage of the nutritious gems that these months provide?

We’re talking about the ‘Burrr month superfoods’! And in this article, we’re going to highlight our top-5 Burrr-month superfoods, some of their incredible properties, as well as provide you with some delicious, healthy recipes to keep you trucking through the rest of the year. 

But what is a superfood, anyway?

Well, officially there is no scientific definition of a superfood. The word was merely created from a marketing perspective to encourage consumers to buy more foods they otherwise wouldn’t. However, this doesn’t necessarily mean superfoods don’t deliver on incredibly high nutritional promises. 

Ample amounts of vitamins and minerals come into play when discussing superfoods, not to mention the high levels of antioxidants which have been linked to disease prevention as well as a plethora of other health benefits too. 

So let’s dive in!

Oats – Low Glycemic Index Power!

Having one of the lowest GI’s of all grains, oats help lower blood-sugar levels, ease constipation, and have been linked to a 7% average drop in LDL cholesterol when consumed regularly. 

Due to their high-fiber content, oats can help massively with weight management too; keeping you fuller for longer, without all the additional calories of your average cereal.

Lean Red Meat – The Iron and Zinc You’re Missing

Recent studies have shown that up to 10% of the U.S. population is iron deficient and up to 15% is zinc deficient, and although the symptoms of these deficiencies are slow, they will be felt! Symptoms such as extreme fatigue, weakness, eye problems, and hair loss can be directly linked to those not reaching their target intakes of iron and zinc. 

Loaded with complete protein, iron, zinc, and vitamin B12; lean red meat ticks enough boxes to make it to our list. 

However, it’s important to keep in mind that unprocessed red meats and processed red meats are two entirely different foods altogether. Aim to avoid any red meat that’s processed, cured, smoked, or contains more than 10% fat. 

Butternut Squash – Give It More Attention!

Although pumpkin receives a lot of attention during the Burrr months, there’s no reason to neglect the classic butternut squash. After all, it contains more vitamin A and twice as much iron and dietary fiber as its jack-o’-lantern partner in crime. 

Butternut squash is also an excellent source of magnesium, vitamin E, and potassium. 

When it comes to antioxidants, it certainly doesn’t fall short. Butternut squash contains carotenoids, a group of antioxidants that are beneficial for long-term brain health and have been linked with overall reduced levels of stress. 

Broccoli – A Mini Tree of Life

Commonly spooned to the side of every child’s plate, broccoli is a superfood that should be consumed as if it were going out of fashion (was it ever in fashion?). 

Why? To start, the bioactive compounds found in broccoli have been shown to reduce inflammation in your body’s tissues. This can further lead to a reduction in risk of various chronic diseases such as heart disease, diabetes, obesity, and cancer.  

Broccoli also contains a key bioactive compound called sulforaphane, and although more research needs to be completed, early studies have shown that this has the capacity to slow the biochemical process of aging.

Next time you munch on a floret of broccoli, sing out the lyrics by Alphaville between bites. We’ll remind you of the lyrics below:

Forever young
I want to be forever young
Do you really want to live forever?
Forever, and ever…

Pistachios – Nature’s Multivitamin

Despite having to consume more than just one to reap the benefits pistachios provide, one serving (about 1 ounce, or 28 grams) contains an entire network of vitamins and minerals including: 

  • Potassium: 6% of the Reference Daily Intake (RDI)
  • Phosphorus: 11% of the RDI
  • Vitamin B6: 28% of the RDI
  • Thiamine: 21% of the RDI
  • Copper: 41% of the RDI
  • Manganese: 15% of the RDI

As well as the highest nut content of lutein and zeaxanthin, both of which are highly important antioxidants for eye health!

With this new knowledge of our top-5 Burrr-month superfoods, why not put it into action? 

Attached to this article you’ll find some delicious recipes provided by the team over at Hit My Macros. All containing at least one of the Burrr month superfoods as a primary ingredient. 

Here’s to the final quarter of 2022, loaded with laughter, celebrations, and the odd burst of superfood nutrition to keep you going!

Link to recipes here!