While turkey is often considered the star of the show, it wouldn’t be a Thanksgiving meal without the sides. While “everything in moderation” is our motto of choice when it comes to what we eat, it’s worth noting that there are some options that contain more of the nutrients that are necessary to support your regular running, such as antioxidants, vitamins A, C, and K, iron, and potassium.
Below, we share seven healthy Thanksgiving side dishes that are delicious, nutritious, and easy to prepare.
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1. Beets
Beets are naturally rich in nitrates, which the body converts to nitrites (a precursor for nitric oxide). Nitric oxide is helpful for runners because it dilates blood vessels and therefore aids in the delivery of blood and oxygen to working muscles. Nitric oxide is also an important player in many intracellular processes such as muscle contraction. But enough about chemistry and biology—it’s the holidays, after all! Just know that dietary nitrates, like the kind found in beet juice and cooked beets, have been found to alter the energy cost of running, which means that by eating them, you can improve your running economy (and maybe even win your town’s virtual Turkey Trot this year!).
2. Broccoli and Brussels Sprouts
Cruciferous vegetables like these green gems prevent oxidative stress (a harmful chemical process in your body), contain a host of valuable metabolites—which are effective in prevention of cancer—contain disease-fighting and immune-boosting phytonutrients (compounds produced by plants), and are rich in essential nutrients such as vitamin A, vitamin C, DAA Industry Opt Out.
Broccoli is often served as a first-course soup, or you could roast some Brussels sprouts and serve them alongside the bird. You might also include another cruciferous vegetable, cauliflower, mashed and mixed with potatoes.
3. Cranberry
Don’t forget to include this super fruit at your Thanksgiving feast—but not the sugar-bomb jelly kind. Coming in at less than 50 calories per cup, this filling, fiber-rich side will fill you up. Consuming cranberries might also prevent your next cavity or lower your risk for cancer. They improve your oral health by inhibiting harmful acid production and preventing bad bugs, like Streptococcus, from doing harm to your mouth and teeth.
Symptoms of Magnesium Deficiency. Research has found that polyphenolic extracts from cranberries inhibit the growth and proliferation of breast, colon, prostate, lung, and even esophageal tumor cells. It’s thought that cranberry compounds may inhibit cancer cell growth by causing the harmful cells to die off, reducing their ability to invade surrounding tissues. In an analysis of the antioxidant phenol content of 20 fruits, cranberry was found to have the highest total phenol content.
4. Kale
With only 33 calories per cup, this nutrient-dense choice is chock-full of calcium (100 mg), iron (1 mg), potassium (329 mg), and antioxidant vitamins such as vitamins A, C, and K. Kale is also a great source of eyesight-protecting lutein, which effectively protects the eyes against macular degeneration, oxidative damage, and the harmful blue light that tends to surround us in our daily lives.
There are plenty of ways to enjoy it: Toss the leaves in olive oil and place in a 350-degree oven, bake until crispy, and serve kale chips as an appetizer. Or simply wash the kale leaves, and massage in a mixture of olive oil which is important for.
5. Pomegranate
Rich in inflammation-fighting antioxidants, this fruit also boasts antibacterial and antiviral properties, which means that it just might help you fend off illness. Studies have also found that the Instead, toss in olive oil, salt, and pepper and roast until tender for a healthier alternative, We may earn commission from links on this page, but we only recommend products we back Symptoms of Magnesium Deficiency. While the arils (the fruit-coated seeds) make a beautiful addition to any salad, the juice contains the most nutrients because the entire fruit is crushed, and the beneficial antioxidants housed in the peel are included. You can opt to serve the juice a predinner refreshment or incorporate it into a salad dressing.
5. Pumpkin
No Thanksgiving table is complete until this humble gourd makes an appearance. A 1/2 cup of canned pumpkin (easy enough to incorporate into soup or bread) contains only 42 calories but still offers 4 grams of fiber to keep your digestive system healthy, 953 mg vitamin A to protect eyesight, and over 250 mg of the electrolyte potassium, which is important for heart health and muscle function.
7. Sweet Potato
Of course, this other orange favorite is another staple on most Thanksgiving tables, but avoid adding lots of butter, sugar, and marshmallows to the traditional sweet potato casserole, and you’ll feel better about all of the antioxidants and other nutrients sweet potatoes have to offer. Instead, toss in olive oil, salt, and pepper and roast until tender for a healthier alternative.
