Nutritious and Delicious Foods Starting With 'Th' to Add to Your Diet

Exploring Delicious and Nutritious Foods Starting With 'Th'

When it comes to healthy eating, certain foods starting with 'th' deserve a spot on your plate. These nutritious and delicious 'th' foods provide important vitamins, minerals, fiber and other compounds that benefit your health. Let's explore some of the top food options beginning with the letters 'th' and the nutrients they supply.

Thyme

This aromatic herb contains antioxidants like rosmarinic acid that reduce oxidative stress and inflammation. Thyme also provides antimicrobial compounds like thymol that may fight bacteria and viruses. Studies show thyme extracts combat common foodborne pathogens like Salmonella, E. coli and Listeria.

Ways to use thyme:

• Add fresh or dried thyme to soups, stews and sauces.
• Use thyme to season roasted vegetables and meats.
• Make thyme tea by steeping the leaves in hot water.

Tahini

Tahini is a paste made from sesame seeds that's high in nutrients like:

• Copper - for red blood cell formation
• Magnesium - for bone health and metabolism
• Phosphorus - for cell repair and energy production

Tahini also provides the amino acid methionine which is lacking in many plant foods. Add tahini to dips, sauces and spreads for a nutritional boost.

Tempeh

Tempeh is made from fermented soybeans and often used as a protein-rich meat substitute. Fermenting tempeh increases the bioavailability of nutrients like:

• Manganese - for metabolism and bone health
• Riboflavin - for red blood cell production
• Magnesium - for nerve and muscle function

Tempeh also contains probiotics from the fermentation process. It has a nutty flavor and firm texture perfect for veggie burgers, stir-fries and more.

Tuna

Tuna is an excellent source of high quality protein with less mercury concerns than other seafood. Just 3 ounces of tuna provides over 20 grams of protein. Tuna is also one of the richest food sources of omega-3 fatty acids EPA and DHA.

Omega-3s benefits include:

• Heart health
• Brain function
• Eye health
• Joint health

For maximum nutrition, choose wild caught tuna canned in water. Use tuna in salads, sandwiches, poke bowls and more.

Turmeric

Turmeric contains the powerful antioxidant curcumin that reduces inflammation in the body. Studies demonstrate turmeric's anti-inflammatory effects comparable to prescription medications - without the side effects.

Potential benefits of turmeric include:

• Joint pain relief
• Improved digestion
• Reduced risk of heart disease
• Anti-cancer properties

Add turmeric to curries, smoothies, roasted vegetables and spice rubs to harness its health perks.

Tofu

Tofu is made from soy milk pressed into solid white blocks. It's an excellent plant-based protein providing all essential amino acids. Tofu contains calcium for bone health, as well as compounds called isoflavones.

Research shows isoflavones may help:

• Decrease menopause symptoms
• Lower cholesterol
• Reduce cancer risk

Use soft silken tofu in smoothies and desserts or firm tofu cubed in stir fries and veggie burgers.

Thyme

This aromatic herb contains antioxidants like rosmarinic acid that reduce oxidative stress and inflammation. Thyme also provides antimicrobial compounds like thymol that may fight bacteria and viruses. Studies show thyme extracts combat common foodborne pathogens like Salmonella, E. coli and Listeria.

Ways to use thyme:

• Add fresh or dried thyme to soups, stews and sauces.
• Use thyme to season roasted vegetables and meats.
• Make thyme tea by steeping the leaves in hot water.

Turnip Greens

Like other leafy greens, turnip greens provide a powerhouse of vitamins, minerals and antioxidants for few calories. Just 1 cup of turnip greens supplies:

• Vitamin K - essential for blood clotting
• Vitamin A - important for vision and immunity
• Vitamin C - aids wound healing and iron absorption
• Calcium - for bone health

Turnip greens have a slightly bitter, robust flavor perfect for sauting with garlic or mixing into soups and stews.

Tomatoes

Tomatoes are an excellent source of lycopene, a potent antioxidant that gives tomatoes their red color. Studies link lycopene consumption to:

• Reduced risk of prostate, lung and stomach cancers
• Lower LDL cholesterol
• Protection against sunburn

For maximum lycopene absorption, eat tomatoes cooked instead of raw. Use tomatoes in sauces, salsas, soups and stews.

Thyme

This aromatic herb contains antioxidants like rosmarinic acid that reduce oxidative stress and inflammation. Thyme also provides antimicrobial compounds like thymol that may fight bacteria and viruses. Studies show thyme extracts combat common foodborne pathogens like Salmonella, E. coli and Listeria.

Ways to use thyme:

• Add fresh or dried thyme to soups, stews and sauces.
• Use thyme to season roasted vegetables and meats.
• Make thyme tea by steeping the leaves in hot water.

Tacos

Tacos are a nutritious food when made with healthy fillings like seasoned ground turkey or shrimp, beans, tomatoes, lettuce and avocado. Wrapping these fibrous and protein-rich ingredients in corn tortillas makes for a balanced meal.

Benefits of tacos include:

• Protein - builds muscle and satisfies hunger
• Fiber - improves digestion and heart health
• Vitamin C - from tomatoes and greens
• Healthy fats - from avocado and beans

Try different taco combinations like shrimp tacos with red cabbage slaw or steak fajita tacos with sauted peppers.

Tilapia

This widely available white fish is hailed as a healthier seafood choice. A 3 ounce serving of tilapia packs an impressive:

• 26 grams of protein
• 80% of your vitamin B12 need
• Half of your selenium requirement

The high protein content makes tilapia ideal for helping build muscle and lose fat. Pair it with vegetables and whole grains for a balanced meal.

Tahini

Tahini is a paste made from sesame seeds that's high in nutrients like:

• Copper - for red blood cell formation
• Magnesium - for bone health and metabolism
• Phosphorus - for cell repair and energy production

Tahini also provides the amino acid methionine which is lacking in many plant foods. Add tahini to dips, sauces and spreads for a nutritional boost.

The Benefits of Including 'Th' Foods in Your Diet

Adding more foods like thyme, tuna, tomatoes and tilapia provides a big nutritional payoff. Key benefits of incorporating more 'th' foods include:

• Protein - for building muscle, appetite control and weight management.
• Healthy fats - omega-3s and monounsaturated fats benefit the heart, brain, eyes and joints.
• Fiber - improves digestion, gut health and heart health.
• Vitamins and minerals - for cellular function, immunity, bone health and energy levels.
• Antioxidants - reduce oxidative stress and lower disease risk.
• Phytochemicals - plant compounds like lycopene and curcumin promote health.

Focus on getting a variety of unprocessed 'th' foods in your diet for optimal nutrition and health.

Incorporating More 'Th' Foods

Here are some tips to easily add more delicious and nutritious 'th' foods to your routine:

• Start your day with a thyme and tomato omelet.
• Snack on tuna salad stuffed in celery sticks.
• Add taco-spiced ground turkey or tempeh to salads.
• Whip up vegetable or lentil soup with turnip greens.
• Blend silken tofu into smoothies and desserts.
• Marinate tilapia in turmeric, oil and citrus juice before baking.
• Drizzle tahini sauce on roasted eggplant or zucchini.
• Make thyme tea to sip throughout the day.

With so many nutritious and tasty options, there are endless ways to feast on 'th' foods!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.