Mill City, Oregon
280 S. First Ave.
Mill City, OR 97360
Welcome to Santiam Medical Clinic, Part of Santiam Hospital. When it comes to your family and your health care, we understand how important it is to find the right medical provider. We are committed to lifelong exceptional care provided to you and your family. Santiam's primary care clinic is a state-certified, Patient Centered Primary Care Home( PCPCH). As a result the staff and the medical providers emphasize care coordination and communication. Ultimately primary care centers around the medical needs of our patients. It is our goal for you to live a healthy, vibrant, and well balanced life. We know you'll be well cared for by our excellent staff. Santiam Medical Clinic specializes in family medicine for all stages of life. As a family based clinic, our patients come here for many of their medical needs, including well-child and adult wellness exams, ages and stages, vaccines, and the ongoing management of acute and chronic disease. The clinic also offers on-site surgeries and procedures, hosts annual sports physicals at a reduced cost, and flu clinics. For your convenience Santiam Hospital not only offers a family doctor in Mill City, and we also have a Family Clinic in Aumsville, Stayton, and Sublimity Oregon.

4 Superfoods for Preventative Care March 25, 2019

4 Superfoods for Preventative Care , Mill City, Oregon

Proper nutrition is one of the most effective ways to boost your health and keep your body and mind functioning well for life. If you’ve resolved to be healthier this year, try incorporating some superfoods into your diet. Here are four of the best ones to eat as part of a comprehensive preventative care regimen. 

What Foods Should Be a Part of Your Preventative Care Diet?

1. Oats

Oats are sometimes overlooked, but this simple grain packs a punch when it comes to nutrition. Unlike wheat, it is almost always consumed with the bran germ intact. Old-fashioned and steel-cut are the healthiest options as these contain protein, fiber, iron, thiamin, manganese, and magnesium. These grains can reduce your risk of heart disease and high blood pressure and help you lose weight, among other benefits. 

2. Berries

preventative careYou’ve probably heard of exotic berries like acai and goji, which have been in the spotlight in recent years for their numerous health benefits. However, other more common berries, including blueberries, strawberries, and cranberries, are just as nutritious. Berries, in general, are high in fiber, vitamin C, and potassium, as well as phytochemicals such as anthocyanins and ellagitannins. These nutrients help people lose weight, boosts immune systems and lowers the risk of diabetes, heart disease, cancer, and age-related cognitive decline. Some, such as strawberries, also have malic acid, a natural teeth whitener that helps remove surface stains.

3. Leafy Greens

Leafy greens like kale, romaine, collard greens, and spinach are another superfood you can find at the local grocery store. These provide 19 or more essential nutrients such as potassium, folate, iron, magnesium, and vitamins A, C, and K, as well as calcium. They also have phytochemicals and antioxidants, including lutein, beta-carotene, chlorophyll, kaempferol, zeaxanthin, and quercetin, which can help protect against age-related macular degeneration, cancer, and osteoporosis. 

4. Wild Salmon

Fish is a fantastic source of protein. Wild-caught salmon, in particular, is a superfood because it also supplies a healthy dose of omega-3 fatty acids, or healthy fats, which lower the risk of cardiovascular disease, as well as promoting healthy skin, hair, and nails. Salmon also contains high amounts of vitamin D, which can boost immunity and mental health in addition to helping your body absorb calcium. However, for the best preventative care, choose wild varieties, since they are less likely to contain mercury.


In addition to a healthy diet, seeing your doctor for an annual checkup is essential for a well-rounded preventative care routine. If you’re a Stayton, OR, area resident, turn to Santiam Hospital. These caring professionals have served the community since 1953. Call (503) 769-2175 to speak with a friendly team member or visit the website to learn more about their services. 

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