Traditional Chinese medicine explains that health is the result of a harmonious balance of the complementary extremes

of "yin" and "yang" of the life force known as "qi," pronounced "chi." Illness is said to be the consequence of an
imbalance of the forces.

Qi is said to flow through meridians, or pathways, in the human body. These meridiens and energy flows are accessible
through 350 acupuncture points in the body.

Inserting needles into these points with appropriate combinations is said to bring the energy flow back into
proper balance.

There is no scientific proof that the meridians or acupuncture points exist, and it is hard to prove that they either do or do
not, but numerous studies suggest that acupuncture works for some conditions.

Ayurvedic medicine (“Ayurveda” for short) is one of the world's oldest holistic (“whole-body”)
healing systems. It was developed more than 3,000 years ago in India.

It’s based on the belief that health and wellness depend on a delicate balance between the
mind, body, and spirit. Its main goal is to promote good health, not fight disease. But
treatments may be geared toward specific health problems.

In the United States, it’s considered a form of complementary and alternative

medicine (CAM).

Ayurveda and Your Life Energy

Students of CAM therapy believe that everything in the universe – dead or alive – is
connected. If your mind, body, and spirit are in harmony with the universe, you have good
health. When something disrupts this balance, you get sick. Among the things that can upset
this balance are genetic or birth defects, injuries, climate and seasonal change, age, and your
emotions.
Those who practice Ayurveda believe every person is made of five basic elements found in
the universe: space, air, fire, water, and earth.

These combine in the human body to form three life forces or energies, called doshas. They
control how your body works. They are Vata dosha (space and air); Pitta dosha (fire and
water); and Kapha dosha (water and earth).

Everyone inherits a unique mix of the three doshas. But one is usually stronger than the
others. Each one controls a different body function. It’s believed that your chances of
getting sick -- and the health issues you develop -- are linked to the balance of your doshas.

Vata Dosha
Those who practice Ayurveda believe this is the most powerful of all three doshas. It
controls very basic body functions, like how cells divide. It also controls your mind,
breathing, blood flow, heart function, and ability to get rid of waste through your intestines.
Things that can disrupt it include eating again too soon after a meal, fear, grief, and staying
up too late.

If vata dosha is your main life force, you’re thought to be more likely to develop conditions
like anxiety, asthma, heart disease, skin problems, and rheumatoid arthritis.

Pitta Dosha
This energy controls your digestion, metabolism (how well you break down foods), and
certain hormones that are linked to your appetite.
Things that can disrupt it are eating sour or spicy foods and spending too much time in the sun.
If it’s your main life force, you’re thought to be more likely to develop conditions like
Crohn’s disease, heart disease, high blood pressure, and infections.

Kapha Dosha
This life force controls muscle growth, body strength and stability, weight, and your immune
system.
You can disrupt it by sleeping during the day, eating too many sweet foods, and eating or
drinking things that contain too much salt or water.
If it’s your main life energy, practitioners believe you may develop asthma and other
breathing disorders, cancer, diabetes, nausea after eating, and obesity.

What Is Ayurveda?
By Deepak Chopra, M.D.

Thousands of years before modern medicine provided scientific evidence for the mind-body
connection, the sages of India developed Ayurveda, which continues to be one of the world’s
most sophisticated and powerful mind-body health systems.
 More than a mere system of treating illness, Ayurveda is a science of life (Ayur = life, Veda =
science or knowledge). It offers a body of wisdom designed to help people stay vibrant and
healthy while realizing their full human potential.

The two main guiding principles of Ayurveda

1. The mind and the body are inextricably connected

2. Nothing has more power to heal and transform the body than the mind

Freedom from illness depends upon expanding our own awareness, bringing it into balance,
and then extending that balance to the body. This process isn’t as complicated as it may sound.
For example, when you meditate you effortlessly enter a state of expanded awareness and
inner quiet that refreshes the mind and restores balance. Since the mind and body are
inseparable, the body is naturally balanced through the practice of meditation.

In the state of restful awareness created through meditation, your heart rate and breath slow,
your body decreases the production of “stress” hormones such as cortisol and adrenaline, and
you increase the production of neurotransmitters that enhance wellbeing, including serotonin,
dopamine, oxytocin, and endorphins.

Meditation is just one of the most powerful tools the ancient Ayurvedic physicians prescribed
for balancing the mind and body. Ayurveda also offers many other practices for expanding
self-awareness and cultivating your innate state of balance.

Here are a few of the most important aspects of the Ayurvedic approach and suggestions for
applying them to create perfect health in your own life:

Eat a colorful, flavorful diet.

Next to breathing, eating is our most vital bodily function. To create a healthy body and mind
our food must be nourishing. Ideal nutrition comes from consuming a variety of fresh foods
that are appropriately prepared and eaten with awareness.
A simple way to make sure that you are getting a balanced diet is to include the six Ayurvedic
tastes (sweet, salty, sour, pungent, bitter, and astringent) in each meal. Doing so will ensure
that all major food groups and nutrients are represented. When you include all six tastes, you
will also notice that you feel satisfied and that the urge to snack and overeat will
diminish. You can find more information on the six tastes here.

Along with the six tastes, filling your plate with the colors of the rainbow promotes a long and
healthy life. You can literally ingest the information of the universe into your biology. Foods
that are deep blue, purple, red, green, or orange are leaders in antioxidants and contain many
nutrients that boost immunity and enhance health.

Strengthen your digestive power.

As Ayurveda teaches, good health is dependent upon our capability to fully metabolize the
nutritional, emotional, and sensory information that we ingest. When our digestive energy,
known as agni (fire), is robust, we create healthy tissues, eliminate waste products efficiently
and produce a subtle essence called ojas. Ojas, which may be envisioned as the source of our
vitality, is the basis for clarity of perception, physical strength, and immunity. On the other
hand, if our agni is weakened, digestion is incomplete and lead to an accumulation of toxic
residue known as ama. The buildup of ama in the body mind leads to obstructions in the flow
of energy, information, and nourishment, and is the basis of all disease.
 Here are a few Ayurvedic practices to strengthen your digestive fire:

 Always sit down to eat (don’t eat in front of your computer or TV or while you’re driving).
 Eat in a settled atmosphere and not when you’re upset.
 Don’t eat until you’re definitely hungry.
 Dine at a moderate pace. Don’t gulp down your food or eat too slowly.
 Minimize raw foods, which are much harder to digest than cooked ones.
 Include all six tastes at each meal.
 Drink hot water with ginger throughout the day.
 Practice some form of moderate exercise on a regular basis.
 Perform a daily oil massage with herbalized oil that balances your mind-body type. Find instructions
for a self-massage here.
 Spend time in the quiet of meditation every day.
 Use detoxifying herbs such as triphala, ashwagandha, guggulu, brahmi, ginger, turmeric and neem.

Get abundant restful sleep.

According to Ayurveda, sleep is the nursemaid to humanity. During sleep, our body repairs
and rejuvenates itself. A lack of restful sleep disrupts the body’s innate balance, weakens our
immune system, and speeds up the aging process. Human beings generally need between six
and eight hours of restful sleep each night.
Restful sleep means that you’re not using pharmaceuticals or alcohol to get to sleep but that
you’re drifting off easily once you turn off the light and are sleeping soundly through the
night.

If you feel energetic and vibrant when you wake up, you had a night of restful sleep. If you
feel tired and unenthusiastic, you haven’t had restful sleep. You can find a more detailed sleep
routine here.

Live in tune with nature.

The phrase “living in tune with nature” has a precise meaning in Ayurveda: having healthy
desires that match what you actually need. As nature made you, what you need and what you
want shouldn’t be in conflict. When you’re in balance, you naturally desire only that which
nurtures your health and life.

You flow in harmony with your body’s natural rhythms, getting restful sleep, feeding your
senses with experiences, tastes, touch, aromas, sounds, and sights that uplift and nourish you.
When you slip out of tune with nature, your desires become non-nurturing and you may crave
junk food, neglect to sleep and exercise, and indulge in compulsive behaviors. Overtime, a
little imbalance can become a disorder and then a disease, bringing on more stress and neglect.

Exercise: Tune in to your body.

You can make choices that keep you in harmony with your inner intelligence and rhythms by
tuning into your body’s messages. The body always expresses itself through signals of
comfort and discomfort.
When choosing a certain path or behavior, ask your body, “How do you feel about this?” If
your body sends a signal of physical or emotional distress, pay attention and consider a
different choice. If your body sends a signal of comfort and eagerness, you may proceed.
Whereas the mind lives in the past and the future, the body resides in the now and never
doubts itself. It knows the truth and will guide you towards the most evolutionary choices.

Take it easy.

The Ayurvedic approach is about aligning with the infinite organizing power of nature rather
than struggling or trying to force things to go your way. This principle is embodied by
the Law of Least Effort. When you observe nature, you will notice that grass doesn’t try to
grow; it just grows. Birds don’t try to fly; they just fly. Flowers don’t try to blossom; they just
blossom.

Nature functions with effortless ease, frictionlessly and spontaneously. It is intuitive, holistic,
non-linear, and nourishing. You will expend least effort when your actions are motivated by
love, because nature is held together by the energy of love. When you chase after status,
money, power, or accolades, you waste energy, but when your actions are motivated by love,
your energy expands and accumulates. So take it easy and be guided by love.

Discover Your Dosha

Also, known as mind-body types, "doshas" are the foundation for Ayurveda. Doshas express
unique blends of physical, emotional, and mental characteristics.

The three doshas: Vata, Pitta, and Kapha, are derived from the five elements of nature, which
are: Space (akasha), Air (vayu), Fire (tejas), Water (jala), and Earth (prithivi).
Understanding your unique dosha and the specific needs that derive from it, allows you to
make optimal choices about diet, exercise, supplements, and all other aspects of your
lifestyle.

10 Foods That Help Fight Stress

By Lauren Venosta

Stress is a word everyone is familiar with and a feeling that everyone experiences. There are
different kinds of stress—mental, physical, emotional—but the body responds in the same
way no matter what the stressor is.

Your adrenal glands, which are grape-sized glands that sit on top of your kidneys, are
responsible for your body’s stress response. The stress response includes hormones like
adrenaline, cortisol, and norepinephrine that are released during times of stress to equip the
body to handle the situation at hand. These stress hormones are released in the same way no
matter what the stressor is. Your body can’t tell the difference between getting in a car
accident (physical stress) and meeting a work deadline (mental stress). The adrenal glands
don’t discriminate! And over time, these adrenal glands can get pretty taxed if you can
imagine. Reducing the effects of stress as much as possible is crucial for the overall health of
your body.

You often hear of stress-reducing habits like breathing exercises, yoga, or meditation, but did
you know some foods can help the body fight stress? Certain foods can help calm the mind
while other foods help reduce oxidative stress internally.

Oxidative stress is physiological, which means it’s stress that’s happening on a cellular level.
Things like inflammation from free radicals cause oxidative stress. It occurs when there is an
imbalance between free radicals and antioxidants. Free radicals have an extra electron so they
can cause many chemical reactions in the body because they can react easily with other
molecules. When free radicals take over, they cause chronic oxidative stress in the body.
Oxidative stress can lead to many illnesses and diseases like heart disease, diabetes,
Alzheimer’s disease, and even cancer. Reducing oxidative stress in the body is key to
maintaining long-term good health.

Let’s dive into the foods that fight stress. They are all common foods and easily accessible so
it won’t take much effort to incorporate these 10 foods into your diet!

1. Chamomile Tea

This list of stress-relieving foods begins with a beverage. There is nothing more comforting
than a warm cup of tea on a cold day. And if you can use it to relax too, that’s a double
win! Chamomile tea is used by many people to relax the mind and body. The chamomile
flower is similar to a daisy in appearance and has many different species, but the most
common are Roman and German.

The medicinal properties of chamomile come from the terpenoids and flavonoids found in the
flower. These are powerful for anti-inflammatory effects like reducing free radicals in the
body to fight illness and disease. But on a different level, chamomile is helpful as a mild sleep
aid. Its sedative effects are due to a specific flavonoid known as apigenin. Apigenin binds to
receptors in the brain to create that sedative impact.

Who knew chamomile was so powerful! So next time you’re feeling stressed out or anxious,
sip on a cup of warm chamomile tea and let the power of nature relax you.

2. Turkey Breast

Everyone knows the post-Thanksgiving dinner feeling right? The big turkey dinner leaves you
feeling lazy and ready for a nap. Turkey contains an amino acid known as tryptophan. This
amino acid has properties that, according to studies, directly affect sleepiness. It creates a
relaxed feeling so you don’t feel as awake and alert. When trying to relieve stress, if you can
make yourself sleepy so the body can relax, you will be able to fight that adrenaline rush. So
although turkey is commonly consumed in the greatest quantities on Thanksgiving, enjoying
turkey breast on a regular basis is a way to calm your body and allow yourself to get a good
dose of rest.

Turkey doesn’t have to be consumed as a large whole turkey sitting in the middle of your
kitchen table like the Thanksgiving holiday spread. You can buy turkey breasts in most meat
departments to cook just like you would a chicken breast. Ground turkey is another option
that’s easily accessible and quick to prepare. Get your turkey on and get that rest!

3. Oatmeal

Think of a warm, comforting bowl of oatmeal. Who doesn’t love a big helping of
carbohydrates? According to MIT researchers, carbohydrates are essential for mood. When a
sweet or starchy carbohydrate is consumed, like oatmeal with maple syrup, for example, the
brain makes something called serotonin. Serotonin is a neurotransmitter that contributes to
feelings of happiness and overall well-being. Carbohydrates increase the production of
serotonin, which increases that good mood feeling.

Many people reach for carbohydrate-rich comfort foods when they’re stressed or upset, but
focus on consuming complex carbohydrates like oatmeal or brown rice rather than a cupcake
or a donut. Your mood depends on it!

4. Salmon

Foods that help with stress come from the sea as well. Salmon is known for having an
abundance of healthy fats, but did you know those healthy fats play a role in reducing stress?
The omega-3 fatty acids found in salmon have been shown to reduce anxiety disorders in
young adults. Stress and anxiety are common in young adults due to the pressures of college
and starting a career. In half a fillet of salmon, you get 3,982 mg of omega-3 fatty acids. If
simply eating salmon can reduce symptoms of anxiety and stress, why not incorporate it into
your diet?

Salmon can be eaten raw, smoked, baked, grilled, or from a can. There are so many options
for eating salmon that you shouldn’t have any problems incorporating it into your diet.

5. Blueberries

These are little berries that pack a good-mood punch and act as a stress
reliever. Blueberries are packed with antioxidants known as flavonoids that have a positive
effect on mood. Two studies involving children who were given blueberry drinks or placebos
showed that the blueberry promoted a good mood. Because the flavonoids in these fruits have
a positive effect on mood, they can be used to minimize the risk of depression and dysphoria.
Both of these are common in adults as well as children. So when the stress and negativity
begin to float in, reach for those cute little blueberries to lift your spirits.

Blueberries can be enjoyed in so many ways. They are delicious on their own as a snack, or
you can add them fresh or frozen to smoothies, salads, or homemade energy bars. Dried
blueberries can be used in trail mixes or oatmeal. Blueberry muffins, blueberry pancakes,
blueberry scones—the possibilities for this itty-bitty berry are endless. And the more
blueberries you consume in your diet, the greater the positive effect it will have on your stress
levels and mood.

6. Dark Chocolate

Who doesn’t feel better when they’re eating chocolate? It’s not just the flavor you love when
you’re stressed out, but there is scientific evidence that chocolate reduces stress levels. A
study done at Loma Linda University showed that eating chocolate (with a 70 percent or
higher cacao content) had a positive effect on not only stress levels, but also mood and
memory along with inflammation and immunity. The flavonoids in cacao are responsible for
all these delicious benefits and it only gets better the darker the chocolate gets. The higher the
cacao content, the more health benefits it contains. So reach for that dark chocolate fix every
night after dinner to reduce stress and improve mood. But remember, go for 70 percent or
higher cacao content to reap the full benefits of this sweet treat.

7. Pumpkin Seeds

Pumpkin seeds are a tasty snack that does not just provide energy, but they provide stress-
reducing properties as well. Pumpkin seeds are special because of two minerals they contain:
magnesium and zinc. Magnesium is shown to be helpful for reducing feelings of anxiety and
overall stress. Hello, calmness! Pumpkin seeds contain 1,212 mg of magnesium per cup—303
percent of the daily requirement for the average adult.

Zinc is also found in pumpkin seeds, which has been shown to have a role in the treatment of
mood disorders. Zinc deficiency is linked to disorders like anxiety and depression.
Consuming more zinc will avoid deficiencies that lead to those disorders. Pumpkin seeds
contain 16.9 mg per cup which is 113 percent of the daily requirement for the average adult.
Pumpkin seeds are a great snack on their own, topped on salads, or mixed into a homemade
trail mix.

8. Cashews

Cashews are a delicious, buttery nut that are easy to snack on. But did you know when you’re
eating cashews that you’re also boosting brain health? Cashews contain vitamin B6, which is
important for proper brain development and also for the production of serotonin. So if you’re
looking to reduce stress, that’s a winner! Cashews also contain magnesium and zinc.

Cashews can be used in a variety of ways. Enjoy them on their own as a simple snack, add
them to trail mixes, make homemade cashew butter, top your salads, or add to smoothies!

9. Spinach

Spinach (and leafy greens in general) are known to be nutrient powerhouses already, but good
for stress too? Is there anything a leafy green can’t do? Greens like spinach contain
folate, which has been shown to be helpful for boosting mood. Being chronically stressed can
get you down, so if you can eat a bowl of greens to get that frown turned upside down, why
not? Spinach, kale, mustard greens, romaine, collard greens, watercress, arugula—there are so
many leafy greens to choose from to help fight the negative emotions associated with stress.

Greens can be used in a salad, thrown into smoothies, sautéed as a side dish with other
vegetables, or chopped into stir fry—they are all versatile.

10. Red Wine

A glass of wine is good for many things, but most people use it at the end of the day to wind
down. Why is it that people reach for that glass of red? Is it the alcohol or something else?
While alcohol definitely helps take the edge off, red wine also contains something called
 resveratrol that helps relieve stress due to its corticosterone-blocking
properties. Corticosterone is released by the adrenal glands in times of stressful situations—
making you feel even more anxious. Between the effects of the alcohol content and the
resveratrol found in red wine, an occasional glass to help fight those dreaded feelings of stress
might be exactly what you need.

With so many different options of foods and drinks, you can consume to reduce stress, it’s
easy to start using your diet to help fight stress in a healthy way!

Cumin, Coriander, and Fennel (CCF) Tea

Commonly known as CCF tea in Ayurveda, this tea is an excellent all-day elixir
and promotes great digestion and circulation while also offering a gentle detox.

Ingredients:

 1 tablespoon each whole coriander, cumin, and fennel seeds

 4–6 cups of water, depending on desired tea strength

Directions:

Combine the whole spices with water in a pot. Bring to a boil over medium
heat. Cover, reduce heat, and let simmer for 8–10 minutes.

Remove from heat, strain into a thermos, and sip all day.

Note: You can add more water to the leftover seeds and remake the tea—it
will be weaker. Discard spices after use—you can compost them.

11 Simple Steps to a Healthier Diet

Take the easy route to healthy eating.

Healthy Eating Tip No. 1: Switch to 100%

whole-wheat or whole-grain bread.
Healthy Eating Tip No. 2: Use mustard on
sandwiches instead of mayo.
 Healthy Eating Tip No. 3: Make your oatmeal
with skim or 1% milk instead of water.
Healthy Eating Tip No. 4: Add a little ground
flaxseed to yogurt and smoothies.
Healthy Eating Tip No. 5: Use spinach leaves
instead of iceberg lettuce in salads.
Healthy Eating Tip No. 6: Drink unsweetened
tea instead of sweetened tea or soda.
Healthy Eating Tip No. 7: Order broiled or
grilled fish instead of steak when dining out.
Healthy Eating Tip No. 8: Have pasta with
tomato-based sauce instead of white sauce.
Healthy Eating Tip No. 9: Order your
sandwich or entrée with fruit or fresh
veggies instead of fries or chips.
Healthy Eating Tip No. 10: Order coffee
drinks with skim milk – and skip the whip.
Healthy Eating Tip No. 11: Switch your
sugary breakfast cereal to a whole grain,
lower-sugar type.

 Diet & Weight Management

 Slideshows
9 Seeds You Should Be Eating

Chia Seeds
Chia has come a long way since it first sprouted out of
funny pottery in TV commercials. Today, these seeds are
best known as a super food, and with good reason. Just 1
ounce (that’s 2 tablespoons) has nearly 10 grams of fiber.
Ground in a blender, chia seeds make the perfect crunchy
topping for yogurt or vegetables. When you soak them in
a liquid, such as juice or almond milk, they get soft and
spoonable: a smart swap for pudding.

Wild Rice
Surprise! Wild rice isn’t rice at all -- it’s actually a grass
seed. It’s higher in protein than other whole grains and
has lots more antioxidants than white rice. It also provides
folate, magnesium, phosphorus, zinc, vitamin B6, and
niacin. It cooks up tender and fluffy in a rice pilaf, and the
warm grains are a hearty addition to green salads.

Pumpkin Seeds
If you’ve ever roasted a batch of these after carving your
annual jack-o’-lantern, you know they make a great snack.
And a healthy one, too. Pumpkin seeds are rich in
magnesium, an important mineral that boosts your heart
health, helps your body make energy, and powers your
muscles. Eat them year-round as a soup or salad topper,
with cereal, or in homemade trail mix.

Chia Seeds
Chia has come a long way since it first sprouted out of funny pottery in TV commercials.
Today, these seeds are best known as a super food, and with good reason. Just 1 ounce
(that’s 2 tablespoons) has nearly 10 grams of fiber. Ground in a blender, chia seeds make
the perfect crunchy topping for yogurt or vegetables. When you soak them in a liquid, such
as juice or almond milk, they get soft and spoonable: a smart swap for pudding.

4/10

Wild Rice
Surprise! Wild rice isn’t rice at all -- it’s actually a grass seed. It’s higher in protein than
other whole grains and has lots more antioxidants than white rice. It also provides folate,
magnesium, phosphorus, zinc, vitamin B6, and niacin. It cooks up tender and fluffy in a rice
pilaf, and the warm grains are a hearty addition to green salads.

4/10
Pumpkin Seeds
If you’ve ever roasted a batch of these after carving your annual jack-o’-lantern, you know
they make a great snack. And a healthy one, too. Pumpkin seeds are rich in magnesium, an
important mineral that boosts your heart health, helps your body make energy, and powers
your muscles. Eat them year-round as a soup or salad topper, with cereal, or in homemade
trail mix.

Pomegranate Seeds
Also called arils, these are the sweet, jewel-like beads you strip from the inside of the fruit.
They’re high in vitamin C and antioxidants. A full cup of pomegranate seeds has only 130
calories, making it good for a light snack. Tossed in a salad or whole-grain dish, they add a
juicy pop of flavor and color to your dinner plate.

Quinoa
If you’re looking for healthy sources of protein, quinoa has
you covered. The grain-like seed packs 8 grams per cup.
It cooks up like rice and can fill in for pasta and other
grains in many of your favorite dishes. You can also use it
as a gluten-free breading for dishes like chicken fingers.
Make a batch instead of oatmeal for a breakfast porridge
that will start your day with more protein, fiber, and iron.

Chia Seeds
Chia has come a long way since it first sprouted out of funny pottery in TV commercials.
Today, these seeds are best known as a super food, and with good reason. Just 1 ounce
(that’s 2 tablespoons) has nearly 10 grams of fiber. Ground in a blender, chia seeds make
the perfect crunchy topping for yogurt or vegetables. When you soak them in a liquid, such
as juice or almond milk, they get soft and spoonable: a smart swap for pudding.
6/10

Wild Rice
Surprise! Wild rice isn’t rice at all -- it’s actually a grass seed. It’s higher in protein than
other whole grains and has lots more antioxidants than white rice. It also provides folate,
magnesium, phosphorus, zinc, vitamin B6, and niacin. It cooks up tender and fluffy in a rice
pilaf, and the warm grains are a hearty addition to green salads.

6/10

Pumpkin Seeds
If you’ve ever roasted a batch of these after carving your annual jack-o’-lantern, you know
they make a great snack. And a healthy one, too. Pumpkin seeds are rich in magnesium, an
important mineral that boosts your heart health, helps your body make energy, and powers
your muscles. Eat them year-round as a soup or salad topper, with cereal, or in homemade
trail mix.

6/10

Pomegranate Seeds
Also called arils, these are the sweet, jewel-like beads you strip from the inside of the fruit.
They’re high in vitamin C and antioxidants. A full cup of pomegranate seeds has only 130
calories, making it good for a light snack. Tossed in a salad or whole-grain dish, they add a
juicy pop of flavor and color to your dinner plate.
6/10

Quinoa
If you’re looking for healthy sources of protein, quinoa has you covered. The grain-like seed
packs 8 grams per cup. It cooks up like rice and can fill in for pasta and other grains in
many of your favorite dishes. You can also use it as a gluten-free breading for dishes like
chicken fingers. Make a batch instead of oatmeal for a breakfast porridge that will start your
day with more protein, fiber, and iron.

6/10

Flax Seeds
Humans have been eating these for good health as far back as 9,000 B.C. If you don’t eat
enough fish, adding flax to your diet can help you get omega-3 fatty acids, the healthy fats
that are good for your heart. It’s the best plant source of this important nutrient, and it
gives you a good dose of fiber, too. When the seeds are ground into flax meal, they may
help lower blood pressure. Flax has a nice, nutty flavor. Add a scoop to oatmeal, your
pancake batter, or salads.

Hemp Seeds
Their mild, nutty flavor pairs well with savory dishes. They
also have plenty of protein: 2 tablespoons has almost 7
grams, even more than flax or chia seeds. Hemp is also a
good source of omega-3 fatty acids. You can use the seeds
whole, sprinkled on salads or whole-grain dishes, or look
for hemp milk to replace your usual dairy.

Chia Seeds
Chia has come a long way since it first sprouted out of funny pottery in TV commercials.
Today, these seeds are best known as a super food, and with good reason. Just 1 ounce
(that’s 2 tablespoons) has nearly 10 grams of fiber. Ground in a blender, chia seeds make
the perfect crunchy topping for yogurt or vegetables. When you soak them in a liquid, such
as juice or almond milk, they get soft and spoonable: a smart swap for pudding.

8/10

Wild Rice
Surprise! Wild rice isn’t rice at all -- it’s actually a grass seed. It’s higher in protein than
other whole grains and has lots more antioxidants than white rice. It also provides folate,
magnesium, phosphorus, zinc, vitamin B6, and niacin. It cooks up tender and fluffy in a rice
pilaf, and the warm grains are a hearty addition to green salads.

8/10

Pumpkin Seeds
If you’ve ever roasted a batch of these after carving your annual jack-o’-lantern, you know
they make a great snack. And a healthy one, too. Pumpkin seeds are rich in magnesium, an
important mineral that boosts your heart health, helps your body make energy, and powers
your muscles. Eat them year-round as a soup or salad topper, with cereal, or in homemade
trail mix.
8/10

Pomegranate Seeds
Also called arils, these are the sweet, jewel-like beads you strip from the inside of the fruit.
They’re high in vitamin C and antioxidants. A full cup of pomegranate seeds has only 130
calories, making it good for a light snack. Tossed in a salad or whole-grain dish, they add a
juicy pop of flavor and color to your dinner plate.

8/10

Quinoa
If you’re looking for healthy sources of protein, quinoa has you covered. The grain-like seed
packs 8 grams per cup. It cooks up like rice and can fill in for pasta and other grains in
many of your favorite dishes. You can also use it as a gluten-free breading for dishes like
chicken fingers. Make a batch instead of oatmeal for a breakfast porridge that will start your
day with more protein, fiber, and iron.

8/10

Flax Seeds
Humans have been eating these for good health as far back as 9,000 B.C. If you don’t eat
enough fish, adding flax to your diet can help you get omega-3 fatty acids, the healthy fats
that are good for your heart. It’s the best plant source of this important nutrient, and it
gives you a good dose of fiber, too. When the seeds are ground into flax meal, they may
help lower blood pressure. Flax has a nice, nutty flavor. Add a scoop to oatmeal, your
pancake batter, or salads.
8/10

Hemp Seeds
Their mild, nutty flavor pairs well with savory dishes. They also have plenty of protein: 2
tablespoons has almost 7 grams, even more than flax or chia seeds. Hemp is also a good
source of omega-3 fatty acids. You can use the seeds whole, sprinkled on salads or whole-
grain dishes, or look for hemp milk to replace your usual dairy.

8/10
Sunflower Seeds
These tender kernels are every bit as good for you as they are tasty. A 1-ounce serving has
about half your daily vitamin E. They’re also high in healthy fats. Add them to your next
batch of veggie burgers for extra flavor and nutrition. Sunflower seeds also make a great
addition to your morning smoothie. And, of course, you can just keep snacking on them
right out of the bag.

Sesame Seeds
Those little white dots on your hamburger bun aren’t just
there for decoration. The sesame seed is one of the most
versatile ingredients out there. Sesame oil, a smart pick
for salad dressing, is high in a kind of fatty acid that may
lower the bad type of cholesterol. Ground to a paste, they
turn into tahini, a peanut butter sub for those with nut
allergies. (It’s also a main ingredient in hummus.) The
whole seeds are rich in fiber and protein. They add crunch
and flavor to vegetable stir fries.

15 Delicious Calcium-Rich Dishes

Grilled Sardines With Aioli

Sardines may be small, but they're big fish when it comes
to calcium. A serving can help you get to the 1,000
milligrams a day that most adults need. Try fresh sardines
-- tossed on the grill for a smoky, delicious hors d'oeuvre.
Drizzle with garlicky aioli sauce for as much calcium as
you'd get in 8 ounces of yogurt.
 Sardines (3 ounces): 325 milligrams calcium
 Aioli sauce (2 tablespoons): 21 milligrams calcium

serving can help you get to the 1,000 milligrams a day that most adults need. Try fresh
sardines -- tossed on the grill for a smoky, delicious hors d'oeuvre. Drizzle with garlicky aioli
sauce for as much calcium as you'd get in 8 ounces of yogurt.

 Sardines (3 ounces): 325 milligrams calcium

 Aioli sauce (2 tablespoons): 21 milligrams calcium
3/16

Arugula Salad
When it comes to leafy greens, arugula is a super food: rich in vitamins and bone-building
calcium. Toss in some shredded Parmesan cheese and slivered almonds to get
125 milligrams of calcium in a small, tasty salad.

 Arugula (1 cup): 32 milligrams calcium

 Almonds (12 nuts): 30 milligrams calcium
 Parmesan (1 tablespoon): 63 milligrams calcium

3/16
Flatbread Pizza
As an appetizer or a meal, a flatbread pizza with the right toppings can be packed with
calcium -- even before you add cheese! Start with crumbled, canned salmon and plenty of
arugula for a pie that's got more calcium than a large glass of milk.

 Salmon (3 ounces): 90 milligrams calcium

 Arugula (1 cup): 32 milligrams calcium
 Flatbread crust: 113 milligrams calcium

Figs Stuffed With

Manchego Cheese
Stuff sweet, chewy fresh figs with interesting cheeses to
make an appetizer full of flavor. Spanish manchego is a
tangy choice made from sheep's milk and loaded with
calcium. Two manchego-stuffed figs provide 245
milligrams of calcium -- with just 150 calories.
 Manchego (1 ounce): 200 milligrams calcium
 Figs (2): 45 milligrams calcium

Grilled Sardines With Aioli

Sardines may be small, but they're big fish when it comes to calcium. A serving can help
you get to the 1,000 milligrams a day that most adults need. Try fresh sardines -- tossed on
the grill for a smoky, delicious hors d'oeuvre. Drizzle with garlicky aioli sauce for as much
calcium as you'd get in 8 ounces of yogurt.

 Sardines (3 ounces): 325 milligrams calcium

 Aioli sauce (2 tablespoons): 21 milligrams calcium
5/16

Arugula Salad
When it comes to leafy greens, arugula is a super food: rich in vitamins and bone-building
calcium. Toss in some shredded Parmesan cheese and slivered almonds to get
125 milligrams of calcium in a small, tasty salad.

 Arugula (1 cup): 32 milligrams calcium

 Almonds (12 nuts): 30 milligrams calcium
 Parmesan (1 tablespoon): 63 milligrams calcium

5/16
Flatbread Pizza
As an appetizer or a meal, a flatbread pizza with the right toppings can be packed with
calcium -- even before you add cheese! Start with crumbled, canned salmon and plenty of
arugula for a pie that's got more calcium than a large glass of milk.

 Salmon (3 ounces): 90 milligrams calcium

 Arugula (1 cup): 32 milligrams calcium
 Flatbread crust: 113 milligrams calcium

5/16

Figs Stuffed With Manchego Cheese

Stuff sweet, chewy fresh figs with interesting cheeses to make an appetizer full of flavor.
Spanish manchego is a tangy choice made from sheep's milk and loaded with calcium. Two
manchego-stuffed figs provide 245 milligrams of calcium -- with just 150 calories.

 Manchego (1 ounce): 200 milligrams calcium

 Figs (2): 45 milligrams calcium

5/16

Stuffed Grape Leaves

Stuffed grape leaves are a Greek specialty. They're usually made with rice, aromatic herbs
and spices, ground beef, and leaves from a grape vine. The olive-green leaves have some
calcium, and dipping them in non-fat Greek yogurt boosts the total. Six stuffed leaves with
1/4 cup of yogurt sauce add up to 147 milligrams of calcium – about 15% of what most
adults need in a day.
Salmon Croquettes With
Dill Sauce
Salmon croquettes are a savory way to get more calcium.
And canned salmon offers 10-20 times more calcium than
fillets. Whip up a creamy dill sauce with nonfat Greek
yogurt for 425 milligrams of calcium in two cakes. The
major sources:
 Canned salmon (6 ounces): 366 milligrams calcium
 Greek yogurt (2 tablespoons): 59 milligrams calcium

Grilled Sardines With Aioli

Sardines may be small, but they're big fish when it comes to calcium. A serving can help
you get to the 1,000 milligrams a day that most adults need. Try fresh sardines -- tossed on
the grill for a smoky, delicious hors d'oeuvre. Drizzle with garlicky aioli sauce for as much
calcium as you'd get in 8 ounces of yogurt.

 Sardines (3 ounces): 325 milligrams calcium

 Aioli sauce (2 tablespoons): 21 milligrams calcium

11/16

Arugula Salad
When it comes to leafy greens, arugula is a super food: rich in vitamins and bone-building
calcium. Toss in some shredded Parmesan cheese and slivered almonds to get
125 milligrams of calcium in a small, tasty salad.

 Arugula (1 cup): 32 milligrams calcium

 Almonds (12 nuts): 30 milligrams calcium
 Parmesan (1 tablespoon): 63 milligrams calcium

11/16

Flatbread Pizza
As an appetizer or a meal, a flatbread pizza with the right toppings can be packed with
calcium -- even before you add cheese! Start with crumbled, canned salmon and plenty of
arugula for a pie that's got more calcium than a large glass of milk.

 Salmon (3 ounces): 90 milligrams calcium

 Arugula (1 cup): 32 milligrams calcium
 Flatbread crust: 113 milligrams calcium
11/16

Figs Stuffed With Manchego Cheese

Stuff sweet, chewy fresh figs with interesting cheeses to make an appetizer full of flavor.
Spanish manchego is a tangy choice made from sheep's milk and loaded with calcium. Two
manchego-stuffed figs provide 245 milligrams of calcium -- with just 150 calories.

 Manchego (1 ounce): 200 milligrams calcium

 Figs (2): 45 milligrams calcium

11/16
Stuffed Grape Leaves
Stuffed grape leaves are a Greek specialty. They're usually made with rice, aromatic herbs
and spices, ground beef, and leaves from a grape vine. The olive-green leaves have some
calcium, and dipping them in non-fat Greek yogurt boosts the total. Six stuffed leaves with
1/4 cup of yogurt sauce add up to 147 milligrams of calcium – about 15% of what most
adults need in a day.

11/16

Stuffed Endive
Crisp endive leaves are just the right shape for finger food. Combine low-fat cream cheese
and smoked salmon, then scoop the mix into an endive leaf. A few small bites of these
before dinner and you'll get about 75 milligrams of calcium. The major sources:

 Cream cheese (2 tablespoons): 44 milligrams calcium

 Smoked salmon (6 ounces): 18 milligrams calcium
11/16

Dandelion Greens
Dandelions can invade a manicured lawn, but cooks love the greens for their peppery flavor.
The leaves are also loaded with nutrients and have more calcium than you'd get from
spinach. Wilted or sautéed, dandelions make a flavorful side dish. Oil, garlic, and other
seasonings help balance the peppery bite.

 Dandelion greens (1 cup): 147 milligrams calcium

11/16
Broccolini
This green vegetable tastes a little sweeter than its big brother broccoli. It has small florets
and long, tender stalks that don't need to be peeled. Roast or sauté the spears for robust
flavor. Or steam them briefly, making sure not to lose the vivid green color. Quick cooking
helps retain the vitamins.

 Broccolini (1 cup): 55 milligrams calcium

11/16

Baby Bok Choy

With green leaves and white stalks, baby bok choy looks like regular bok choy in miniature.
But this variety of Chinese cabbage is milder and more tender. Try cooking and serving the
heads whole, rather than chopping the vegetable. It works great in a stir fry or as a side
dish.

 Baby bok choy (1 cup): 158 milligrams calcium

11/16

Salmon Croquettes With Dill Sauce

Salmon croquettes are a savory way to get more calcium. And canned salmon offers 10-20
times more calcium than fillets. Whip up a creamy dill sauce with nonfat Greek yogurt for
425 milligrams of calcium in two cakes. The major sources:

 Canned salmon (6 ounces): 366 milligrams calcium

 Greek yogurt (2 tablespoons): 59 milligrams calcium

11/16
Stuffed Sesame Chicken
Want to kick up the calcium in your everyday chicken dinner? Stuff a chicken breast with a
mix of creamy ricotta cheese and spinach. Coat it with sesame seeds, season, and bake it.
One serving has 251 milligrams of calcium -- about a quarter of what you need every day.

Almond Cake
This dessert is made with finely ground almonds instead of
wheat flour. Their subtle flavor balances the sugar and
citrus zest, and the nuts provide a little calcium, too. Add
a low-fat, lemon cream cheese frosting to get about 110
milligrams of calcium in one serving.

Chocolate Mousse
This ultra-creamy dessert is one sweet way to help meet
your calcium needs.

The chocolate, milk, and eggs in the recipe all have small
amounts to add up to 100 milligrams of calcium per half
cup. If you crave chocolate mousse -- but not the full load
of calories, fat, and cholesterol -- try the reduced-fat
versions you can find in many markets.

Arugula Salad
When it comes to leafy greens, arugula is a super food:
rich in vitamins and bone-building calcium. Toss in some
shredded Parmesan cheese and slivered almonds to get
125 milligrams of calcium in a small, tasty salad.
 Arugula (1 cup): 32 milligrams calcium
 Almonds (12 nuts): 30 milligrams calcium
 Parmesan (1 tablespoon): 63 milligrams calcium