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Ginger Water: The Healthiest Drink To Burn All The Fat From The Waist, Back And Thighs!
Date: April 10, 2018
https://www.organichomeremedies.com/2018/04/10/ginger-water-the-healthiest-drink-to-burn-all-the-fat-from-the-waist-back-and-thighs/?fbclid=IwAR0JQbvfleSe5vjti419uvDS5s_g80iceSSbHtVtEkmoGKMwUSUMqGDTtQE
Although there are a lot of natural weight loss solutions on the Internet, not all of them provide the guaranteed results. However, the following recipe for ginger water you are about to see in this article will help you burn even the most difficult fats in the body and promote weight loss.
With this strong recipe, you will easily get rid of the fat from your waist, thighs, and hips. Besides slimming your body, this treatment will help you enjoy the most of its health benefits.
ALL OF THE HEALTH BENEFITS THAT GINGER WATER OFFERS TO YOUR HEALTH:
Regulates cholesterol: Ginger water lowers the high levels of cholesterol and prevents all related diseases.
Hypertension: Ginger water regulates the blood pressure and prevents blood clots formation in the arteries.
A strong anti-inflammatory agent: Ginger water soothes inflammation, treats rheumatism, relieves joint problems, and prevents osteoarthritis.
Powerful antioxidant: Ginger water fights free radicals, one of the major causes for cancer.
Anti-cancer agent: Due to its anti-inflammatory and antioxidant properties, ginger water is extremely powerful natural remedy that prevents and fights cancer.
HOW TO PREPARE GINGER WATER:
INGREDIENTS:
1 ginger root (cut in thin slices)
1.5 liters of water
Lemon juice (optional)
PREPARATION AND USE:
Boil the water and add the ginger slices. Leave it to simmer for 15 minutes and then remove it from the heat. After it cools, strain it and add the lemon juice. Drink 1 glass of it before breakfast and 1 glass before dinner, on a daily basis.
OTHER BENEFITS OF GINGER:
Improves blood circulation – Being rich in zinc and magnesium, which are of an essential importance for improvement of the blood circulation, ginger contains properties which prevents the bad cholesterol accumulation in the liver, too. Besides, ginger is useful for reducing sweating problems and fever too.
Improves nutrient absorption – Ginger guarantees an improved nutrients absorption in the organism, due to the stimulation of the pancreatic enzymes and the stomach secretion. Moreover, in case of appetite problems, all you have to do is to chew some ginger before meals, in order to stimulate it.
Prevents colds and flu – Having high content of antibiotic and expectorant properties, ginger prevents flu and cold problems effectively. In Asia, ginger root has been used as a potent treatment against colds, flu, and cough for centuries. The Medicine Department in the University of Maryland through conducted research that ginger tea reduces the symptoms of flu and colds in adults.
Improves digestion – Ginger relieves the abdominal pains triggered in case of stomach inflammation. Moreover, it combats constipation, promotes better digestion, and reduces intestinal gas.
Strengthens the immunity – If consumed on a regular basis, ginger strengthens the immunity and strengthens the body’s defense capacities against potential infections, coughs, flu, and colds. Also, it lowers the risk of a stroke and fights infections in the intestines.
Relieves joint pain -- Ginger is rich in anti-inflammatory properties which reduce inflammation and pain of joints, too.
Source: http://www.justherbalmedicine.com
14 Ridiculously Good Reasons To Eat Cacao!
https://www.foodmatters.com/article/14-ridiculously-good-reasons-to-eat-cacao
Turmeric and Honey: The Most Powerful Antibiotic That not even Doctors Can Explain
https://tinyurl.com/ycjxe8ft
How To Remove 80 % of Heavy Metals From The Body In 42 Days With This Plant
Written by bestfolkmedicine on August 6, 2018
Unfortunately, there are all kinds of heavy metals we are being exposed to on the daily without actually being aware. Some of them, including mercury, aluminum, and cadmium have the capacity to penetrate our bones and central nervous system and to accumulate there for years until we actually start experiencing acute health issues as a result of heavy metal poisoning. Luckily, there is a powerful method which can help you chelate heavy metals and expel them from the body.
https://bestfolkmedicine.com/2018/08/remove-80-of-heavy-metals-from-the-body-in-42-days-with-this-plant/?fbclid=IwAR2sVjYjs-5-pVdMA5Ij5OPhFqm_q3DYVaHRKQXomuonq7kCIqx9ndaPpwk
9 Habits You Should Start Today for Alzheimer’s and Dementia Prevention
Posted on: April 18, 2017 at 2:09 pm
Last updated: August 23, 2018 at 10:30 am
https://theheartysoul.com/9-ways-to-prevent-dementia/?utm_source=TT&utm_content=47034-6VDJ&fbclid=IwAR23P1HLWldT4L0JWrfSPQM7lpy-UPox7RmPoLI2YdbxYiwvDcJ3oR4yuEo
Read the top 20 happiest countries below and check out the full report online.
1. Finland
2. Norway
3. Denmark
4. Iceland
5. Switzerland
6. Netherlands
7. Canada
8. New Zealand
9. Sweden
10. Australia
11. Israel
12. Austria
13. Costa Rica
14. Ireland
15. Germany
16. Belgium
17. Luxembourg
18. United States
19. United Kingdom
20. United Arab Emirates
https://www.ctvnews.ca/lifestyle/canada-ranks-seventh-in-world-happiness-report-finland-first-1.3842034
This Ancient Ginger and Garlic Soup Recipe Fights the Flu, Common Cold, Excess Mucus & Sinus Infections
https://tinyurl.com/y9dcvrxr
8 Foods That Reduce Mucus, Phlegm and Snot
http://www.whyamiunhealthy.com/8-foods-that-reduce-mucus-phlegm-and-snot/
Aspirin: Scientists believe cancer prevention benefits outweigh harms
August 5, 2014
New research from Queen Mary University of London (QMUL) reveals taking aspirin can significantly reduce the risk of developing – and dying from – the major cancers of the digestive tract, i.e. bowel, stomach and oesophageal cancer.
For the first time, scientists have reviewed all the available evidence from many studies and clinical trials assessing both the benefits and harms of preventive use of aspirin.
Conclusions of the study, funded by Cancer Research UK among others, are published today in the leading cancer journal Annals of Oncology.
The researchers, led by Professor Jack Cuzick, Head of QMUL's Centre for Cancer Prevention (London, UK), found taking aspirin for 10 years could cut bowel cancer cases by around 35% and deaths by 40%. Rates of oesophageal and stomach cancers were cut by 30% and deaths from these cancers by 35-50%.
To reap the benefits of aspirin, the evidence shows people need to start taking a daily dose of 75-100 mg for at least five years and probably 10 years between the ages of 50 and 65. No benefit was seen whilst taking aspirin for the first three years, and death rates were only reduced after five years.
However, the research also warns taking aspirin long-term increases the risk of bleeding from the digestive tract, e.g. stomach bleeding. Amongst 60-year-old individuals who take daily aspirin for 10 years, the risk of digestive tract bleeds increases from 2.2% to 3.6%, and this could be life-threatening in a very small proportion (less than 5%) of people.
Overall, rates of serious or fatal gastrointestinal bleeding are very low under the age of 70, but increased sharply after that age. Another side effect of aspirin use is peptic ulcer, the risk of which is increased by 30-60%.
The study also uncovers uncertainty over the most appropriate dose of aspirin required to maximize the benefit / harm ratio, with doses varying between 75 mg to 325mg a day in different clinical trials and studies. It is also not clear whether taking aspirin for longer than 10 years will result in greater benefits.
Professor Jack Cuzick, Queen Mary University of London, comments: "It has long been known that aspirin – one of the cheapest and most common drugs on the market – can protect against certain types of cancer. But until our study, where we analysed all the available evidence, it was unclear whether the pros of taking aspirin outweighed the cons.
"Whilst there are some serious side effects that can't be ignored, taking aspirin daily looks to be the most important thing we can do to reduce cancer after stopping smoking and reducing obesity, and will probably be much easier to implement."
"Our study shows that if everyone aged between 50-65 started taking aspirin daily for at least 10 years, there would be a 9% reduction in the number of cancers, strokes and heart attacks overall in men and around 7% in women. The total number of deaths from any cause would also be lower, by about 4% over a 20-year period. The benefits of aspirin use would be most visible in the reduction in deaths due to cancer.
"The risk of bleeding depends on a number of known factors which people need to be aware of before starting regular aspirin and it would be advisable to consult with a doctor before embarking on daily medication."
Further research is now needed to define more clearly who will benefit most greatly from taking aspirin and who is most at risk of the bleeding side effects.
Explore further: Study adds to evidence daily aspirin linked to lower cancer mortality
More information: "Estimates of benefits and harms of prophylactic use of aspirin in the general population", by J. Cuzick et al. Annals of Oncology. DOI: 10.1093/annonc/mdu225
Journal reference: Annals of Oncology
Provided by: Queen Mary, University of London
A vitamin that stops the aging process of organs
April 28, 2016
Nicotinamide riboside (NR) is pretty amazing. It has already been shown in several studies to be effective in boosting metabolism. And now a team of researchers at EPFL's Laboratory of Integrated Systems Physiology (LISP), headed by Johan Auwerx, has unveiled even more of its secrets.
An article written by Hongbo Zhang, a PhD student on the team, was published today in Science and describes the positive effects of NR on the functioning of stem cells. These effects can only be described as restorative.
As mice, like all mammals, age, the regenerative capacity of certain organs (such as the liver and kidneys) and muscles (including the heart) diminishes. Their ability to repair them following an injury is also affected. This leads to many of the disorders typical of aging.
Mitochondria: also useful in stem cells
Hongbo Zhang wanted to understand how the regeneration process deteriorated with age. To do so, he teamed up with colleagues from ETH Zurich, the University of Zurich and universities in Canada and Brazil. Through the use of several markers, he was able to identify the molecular chain that regulates how mitochondria - the "powerhouse" of the cell - function and how they change with age. The role that mitochondria play in metabolism has already been amply demonstrated, "but we were able to show for the first time that their ability to function properly was important for stem cells," said Auwerx.
Under normal conditions, these stem cells, reacting to signals sent by the body, regenerate damaged organs by producing new specific cells. At least in young bodies. "We demonstrated that fatigue in stem cells was one of the main causes of poor regeneration or even degeneration in certain tissues or organs," said Hongbo Zhang.
This is why the researchers wanted to "revitalize" stem cells in the muscles of elderly mice. And they did so by precisely targeting the molecules that help the mitochondria to function properly. "We gave nicotinamide riboside to 2-year-old mice, which is an advanced age for them," said the researcher. "This substance, which is close to vitamin B3, is a precursor of NAD+, a molecule that plays a key role in mitochondrial activity. And our results are extremely promising: muscular regeneration is much better in mice that received NR, and they lived longer than the mice that didn't get it."
A breakthrough for regenerative medicine
Parallel studies have revealed a comparable effect on stem cells of the brain and skin. "This work could have very important implications in the field of regenerative medicine," said Auwerx. "We are not talking about introducing foreign substances into the body but rather restoring the body's ability to repair itself with a product that can be taken with food." This work on the aging process also has potential for treating diseases that can affect - and be fatal - in young people, like muscular dystrophy (myopathy).
So far, no negative side effects have been observed following the use of NR, even at high doses. But caution remains the byword when it comes to this elixir of youth: it appears to boost the functioning of all cells, which could include pathological ones. Further in-depth studies are required.
This paper will be published online by the journal Science on Thursday, 28 April, 2016. It is titled: "NAD+ repletion improves mitochondrial and stem cell function and enhances lifespan in mice"
Serrapeptase: The Miracle Enzyme That No One Seems To Know About
Serrapeptase is a proteolytic (protein destroying) enzyme found in silkworms.
Serrapeptase digests inflammations, scars (non-living tissue), blood clots, cysts, arterial plaque, and inflammation in all forms.
Doctors in Asia and Europe have been prescribing serrapeptase to treat various forms of inflammation for the past 30 years, yet in North America, where it is considered a supplement, is remains relatively unknown.
Popularized by the late German physician Dr. Hans Nieper, who used it to treat his patients, serrapeptase treats many different chronic pain and inflammation conditions:
Cardiovascular Disease – Serrapeptase gradually cleans out plaques (made of fat, cholesterol, cellular waste, calcium, and fibrin) in the arteries by dissolving them, thus eliminating the inflammation at the root of plaque formation.
Chronic Bronchitis – Serrapeptase loosens sputum (heavy mucous) and reduces the chronic coughing and expectoration, which causes a lot of pain in bronchitis.
Pain Control – Serrapeptase is a natural pain control substance which blocks the release of pain causing compounds from inflamed tissues. It helps with traumatic injuries, like sprains and torn ligaments, and is effective for treating post operative pain and edema/swelling.
Scarring – All types of scars can be significantly reduced with the use of serrapeptase for 3+months because it dissolves fibrin, a component of scar tissue.
Irritable Bowel Syndrome – Serrapeptase addresses the underlying causes of inflammation, while digesting the dead, inflamed tissue in the colon.
Ear, Nose, & Throat Issues – Serrapeptase eases the inflammation associated with chronic allergies without the side effects of typical sinus medications and treatments.
Other potential benefits:
Serrapeptase is currently being studied and used for a vast array of applications for human health and disease prevention. This includes therapeutic use for nerve damage, multiple sclerosis, chronic ear infections, hay fever, lung congestion, swollen glands, laryngitis, rhinitis, chronic pain, arthritis, back and neck pain, diabetes, ulcers, osteoporosis, prostate problems, rheumatoid arthritis, sports injuries, post operative scars and lesions, breast cysts, varicose veins, arterial diseases, angina, and blood clots.
Any disease or condition that involves inflammation (which is anything that ends in “itis”), cysts of any type, asthma, emphysema, and excessive mucous production can all be treated with serrapeptase.
Serrapeptase for Pets – There are many testimonials online from grateful pet owners who have found excellent results using serrapeptase to treat a variety of conditions, as well as a product made specifically for pets/animals, called Serrapet.
Safety
On a scale of 1 to 1000 with 1 being harmless and 1000 being highly toxic, ASA, Ibuprofen, and Corticosteriods are close to 1000 while serrapeptase is closer to 1. Serrapeptase does not interact with any prescription drug or nutritional supplement.
How To Take Serrapeptase (Very Important)
It must be taken on an empty stomach (1h before eating or 2h after meals) in order to be effective. If taken with food, it simply enhances digestion. It must be enteric coated so that it will not be dissolved by stomach acids and can be absorbed into the bloodstream from the small intestines.
Also consider trying high potency forms (120,000 units) for best results and start with a low daily dose, working upwards within reason (too many a day can tax your liver), until you see results for your condition. You may feel sluggish or tired initially, as the serrapeptase works to reduce inflammation, just like you would with a detox.
SOURCES:
http://www.serrapeptase.info/studies-technical-information/
http://www.serrapeptase.info/serrapeptase-research/
“Conquer inflammation with Serrapeptase” (brochure) by Dr.Zoltan P. Rona, MD, M.Sc.
The Miracle Enzyme by Robert Redfern, UK, 2009.
http://www.globalhealingcenter.com/natural-health/health-benefits-of-serrapeptase/
http://serrapet.com/
A true original, Gold Rush patriarch John Schnabel died at age 96. Schnabel possessed one of the warmest, most jovial faces on television. And why not? If everyone -- as Orwell said -- has the face they deserve at age 50, then Schnabel had the wise, knowing and humorous countenance he'd earned well into his 90s. Schnabel lived a long life unafraid, and his fearless style was contagious both to those around him and those who just watched him on TV.
Schnabel had triple-bypass surgery when he was 68. Deciding to maintain a rugged, healthy lifestyle afteward, he bought the Gold Nugget Mine in Alaska, where Gold Rush is filmed. He was three years past traditional retirement age when he made that purchase 28 years ago. He lived another lifetime at the mine.
8 Quotes From Successful Athletes That Will Amp You Up
For many of us, there are few things we struggle to find the motivation for more than regular exercise. Whether we are looking to put on some muscle or to shed a few pounds, the physical effort and psychological fortitude that a consistent workout routine requires is unfortunately a taller mental mountain than many are willing to climb.
But what about those who have risen beyond the challenge and have accomplished incredible athletic feats? We may not have the same aspirations as they do, but their success can often be the exact fuel we need to get ourselves off of the couch and onto the treadmill or playing field.
As someone who values staying in shape and being active throughout my entire life, here are 8 of my favourite quotes from successful athletes that help to get me going:
1. “I can’t relate to lazy people. We don’t speak the same language. I don’t understand you, I don’t want to understand you.” – Kobe Bryant
As the 18-time NBA All-Star, 2-time NBA Finals MVP, and 5-time NBA champion Kobe Bryant tells us, it’s a lack of recognition for laziness that helped to get him there. It’s not to say that there isn’t a time and place for a little R&R, but it’s when we let that R&R become a recurrent theme, rather than a needed retreat, that we hit a snag. Work hard and give yourself a true reason to deserve the downtime!
2. “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
14-time NBA All-Star, 6-time NBA Finals MVP, and 6-time NBA champion Michael Jordan reminds us that obstacles are only as big we make them. We are all bound to come across them in everything that we do in life, so it’s our response to them that dictates whether or not we give ourselves the opportunity to achieve our goals.
3. “I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” – Muhammad Ali
Muhammad Ali is arguably one of the greatest heavyweights in the history of boxing, and this quote shows us what helped to get him there. Think of how many times you hit the gym and do the same routine you are comfortable with. We all know our bodies adapt, and the only way we can give it the tools to create concrete change is to push it beyond what it has become comfortable with.
4. “Somewhere behind the athlete you’ve become and the hours of practice and the coaches who have pushed you is a little girl who fell in love with the game and never looked back… play for her.” – Mia Hamm
Unless you happen to be a professional athlete, this quote from the FIFA Women’s World Cup winner and two time olympic gold medallist may seem non-applicable, but I beg to differ. We may not have the same passion for a particular sport, but we do all have a younger version of ourselves who loved life, and would love to see you push yourself to maintain your health and live as long as possible.
5. “I’m scared of failure all the time but I’m not scared enough to stop trying.” – Ronda Rousey
As an MMA Champion and olympic gold medallist for women’s judo, Ronda Rousey opens up through this quote by sharing that even those who have achieved success still have fears to conquer. We may be afraid to make a fool of ourselves in a public gym, not make it through a class, or never hit a goal, but that isn’t reason enough to avoid trying altogether.
6. “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you.” – Derek Jeter
14-time MLB All Star and 5-time World Series champion Derek Jeter is arguably the best shortstop to ever play the game of baseball, and it’s clearly his hard work ethic that helped to get him there. The metaphorical cards of talent may have fallen more favourably for others, but the cards of work ethic start equal within all of us. Challenge yourself and see just how far your work ethic can take you and how strong it can grow.
7. “You miss 100% of the shots you don’t take.” – Wayne Gretzky
Even if we work out with regularity, we may never hit our goals, but if we never work out in the first place we are guaranteed never to do so. The Great One, Wayne Gretzky, reminds us that we need to at least give ourselves a chance to succeed, enjoy the learning process, and see whether or not we attain our goals — rather than write them off without even trying.
8. “For me, winning isn’t something that happens suddenly on the field when the whistle blows and the crowds roar. Winning is something that builds physically and mentally every day that you train and every night that you dream.” – Emmitt Smith
As a Superbowl MVP and 3-time Superbowl Champion, Emmitt Smith knows what it means to win at the highest levels possible. But even with that degree of success, Emmitt reminds us of the power in the process to getting there, and that every moment in the gym is just as important as even the highest accolade.
Johnson & Johnson Ordered To Pay $72 Million For Ovarian Cancer Death Linked To Baby Powder – Here Are The Details
Posted: 24 Feb 2016 10:43 AM PST
Johnson & Johnson, an American multinational corporation that specializes in developing medical devices and selling pharmaceutical and consumer packaged goods, has been ordered to pay $72 million US dollars to the family of a woman whose death from ovarian cancer was linked to her decades-long use of the company’s talc-based Baby Powder and Shower.
The decision was made last Monday by a Missouri state jury, and The Globe & Mail has shared details of the verdict:
Jurors in the circuit court of St. Louis awarded the family of Jacqueline Fox $10-million of actual damages and $62 million of punitive damages, according to the family’s lawyers and court records. . . . Johnson & Johnson faces claims that it, in an effort to boost sales, failed for decades to warn consumers that its talc-based products could cause cancer.
Approximately 1,000 more cases have been filed in Missouri state court, and another 200 in New Jersey, but this may well be the tip of the iceberg. In this specific case, jurors actually found Johnson & Johnson liable for fraud, negligence, and conspiracy. Jere Beasly, a lawyer for the family of the victim, revealed that Johnson & Johnson “knew as far back as the 1980s of the risk,” and yet resorted to “lying to the public, lying to the regulatory agencies.”
A Johnson & Jonson spokeswomen, however, continued to negate these claims:
We have no higher responsibility than the health and safety of consumers, and we are disappointed with the outcome of the trial. We sympathize with the plaintiff’s family but firmly believe the safety of cosmetic talc is supported by decades of scientific evidence
The ‘decades of scientific evidence’ to which she refers clearly have not withstood the scrutiny of either this trial or concerned members of the public; it also fails to account for who funded the research. Her remark also makes plain a disturbing trend amongst big corporations, which is the blind trust of their employees. Many clearly believe what they are told about the products they represent, without questioning or doing their own independent research.
Scientific fraud induced by major corporations in this field is no secret, and various medical experts around the world have been speaking out against it for decades. Dr. Richard Horton, current Editor-in-Chief of The Lancet, one of the largest medical journals in the world, has publicly and unequivocally called out the scientific community for this negligence and outright fraud:
The case against science is straightforward: much of the scientific literature, perhaps half, may simply be untrue. Afflicted by studies with small sample sizes, tiny effects, invalid exploratory analyses, and flagrant conflicts of interest, together with an obsession for pursuing fashionable trends of dubious importance, science has taken a turn towards darkness. (source)
The sheer volume of statements from very credible people, along with the documents and evidence, attesting to this disturbing trend, is simply overwhelming. (You can find more information and view more examples/statements in an article we recently published about anti-depressant drugs here.) Yet the unfortunate reality is that employees of these big corporations stand behind their products, working under the assurances of corporately-funded science which, obviously, has profit in mind rather than safety. This is a widespread and alarming problem, and it’s great to see more people raise their voice against these shady practices. Dr. Marcia Angell, a physician and longtime Editor-in-Chief of the New England Medical Journal (NEMJ), is another such professional to do so:
It is simply no longer possible to believe much of the clinical research that is published, or to rely on the judgment of trusted physicians or authoritative medical guidelines. I take no pleasure in this conclusion, which I reached slowly and reluctantly over my two decades as an editor of the New England Journal of Medicine. (source)
It’s no secret that many household products are toxic to our health. Science has been confirming their dangers for years now (not that many of us needed this confirmation); these products are literally littered with a number of hazardous harmful chemicals. Researchers in the UK, for example, found that domestic products such as anti-insect sprays, deodorants, cleaning products, cosmetics, and more contain a number of cancer causing chemicals. The researchers, from the Royal College of Physicians and the Royal College of Paediatrics and Child Health, who concluded that these types of everyday household products maybe be contributing to 100,000 deaths every single year in Europe, warn that the public remains unaware of these risks.
Another example of an insider speaking out against the industry is Foster Gamble, the direct descendant of one of the founders of Procter & Gamble (a company similar to Johnson & Johnson). He himself explains that he was groomed for the establishment, but his ethical concerns prompted him to change direction.
Screen Shot 2016-02-24 at 11.55.00 AM
To the left you will see a picture of him with Gerald Ford. Foster decided to leave the business and instead raise awareness about many issues, including the hazards associated with everyday household products that the corporations like his father’s manufacture.
He’s had an interesting life to say the least, and you can watch a documentary he released a few years ago here.
A Few Of Many Products You Don’t Want To Have In Your Home…
Unfortunately, many personal care products, like the ones made by Johnson & Johnson, are demonstrably dangerous to our health, and putting these products on our skin makes absolutely no sense. Cancer, for example, is caused by physical carcinogens, chemical carcinogens, and biological carcinogens, all of which we surround ourselves with on a daily basis, and all of which can be found in various personal care products, such as many deodorants.
We recently wrote an article about how to prevent breast cancer through an armpit detox. The article goes into detail about concerns with regards to aluminum, and how substances put on our skin do not take long to penetrate and find their way into the bloodstream.
Corporate manufacturers also approve thousands upon thousands of chemicals for use in cosmetics. This in-house validation is all that is necessary to get a product onto the shelves, there being no regulatory process for approving these chemicals, leaving plenty of room for bias to influence the decision.
Again, chemicals are very effectively absorbed via your skin. For example, the Faculty of Pharmacy at the University of Manitoba, Canada, conducted a study to quantify how many sunscreen agents penetrate the skin after it is applied, and their results demonstrated significant penetration of all sunscreen agents into the skin. We are talking about multiple chemicals entering multiple tissues within the body. (source)
The dangers are generally multiplied for women, as they tend to use several different products on a daily basis. This combining of products can contribute to an overload of toxic chemicals. Makeup, for example, is a huge source for heavy metals. In the report “Heavy Metal Hazard: The Health Risks of Hidden Heavy Metals In Face Make up,” Environmental Defense tested 49 different makeup items, including foundations, concealers, powders, blushes, mascaras, eye liners, eye shadows, lipsticks, and lip glosses. Their testing revealed serious heavy metal contamination in virtually all of their products:
96 percent contained lead
90 percent contained beryllium
61 percent contained thallium
51 percent contained cadmium
20 percent contained arsenic
The Environmental Working Group has a great database to help you find personal care products that are free of potentially dangerous chemicals. Better yet, simplify your routine and make your own products. A slew of lotions, potions, and hair treatments can be eliminated with a jar of coconut oil, for example, to which you can add a high quality essential oil for scent.
Having commercial cleaning products in your home is not a smart idea either. Combined with all of the above products, and all of the below, it becomes easy to understand the dramatic rise in disease we’ve seen over the past few decades.
We’ve covered this topic before, and outlined why these products are dangerous and what alternatives you can use instead. “Why We All Need To Stop Cleaning With Bleach” is a great example, so check it out if you’re interested to see where we are coming from.
Alternatives include baking soda, white vinegar, lemon juice, hydrogen peroxide, liquid castile soap, organic essential oils, mixing bowls, spray bottles, microfiber cloths, and more.
Why is it that these products could be manufactured to be much less hazardous, and in some cases cheaper, but aren’t? It’s not hard to see why so many people believe that corporations have no qualms about contributing to the decline of human health. It’s a scary thought to be sure, but there are things to do and preventative measures/ lifestyle changes you can make.
It is ironic that we are always talking about raising money and finding a cure for cancer without ever discussing cancer prevention. How can we ever hope to tackle a problem without addressing its source?
Air Fresheners
When it comes to health, air fresheners are probably some of the worst products you can have in your home. These commonly contain 2, 5-dichlorophenol (2, 5-DCP), a metabolite of 1,4 dichlorobenzene. This stuff is present in the blood of nearly all Americans, has been linked to lung damage, and has been known to cause organ system toxicity. According to the National Resources Defense Council:
Air fresheners have become a staple in many American homes and offices, marketed with the promise of creating a clean, healthy, and sweet-smelling indoor atmosphere. But many of these products contain phthalates (pronounced thal-ates) – hazardous chemicals known to cause hormonal abnormalities, birth defects, and reproductive problems. NRDC’s independent testing of 14 common air fresheners, none of which listed phthalates as an ingredient, uncovered these chemicals in 86 percent (12 of 14) of the products tested, including those advertised as “all natural” or “unscented.” (source) (source)
The list goes on and on… And there is no shortage of alternatives that usually work even better. If you are looking for alternative cosmetics, personal care products, and more, feel free to email me (Arjun@collective-evolution.com) and I can provide some suggestions. Alternatives are also easily found with a Google search and a bit of research.
15 Quotes From The Late Robin Williams On Love, Life, & Loneliness
1. “You’re only given a little spark of madness. You mustn’t lose it.”
2. “No matter what people tell you, words and ideas can change the world.”
3. “Winning an Oscar is an honor, but, between you and me, it does not makes things easier.”
4. “Tweets? That stuff kills conversation. And people taking pictures with their phone or recording you, sometimes surreptitiously, is creepy. They come up and just start talking to you, and you can see the red light on their phone.”
5. “I used to think that the worst thing in life was to end up alone. It’s not. The worst thing in life is to end up with people who make you feel alone.”
6. “I do believe in love; it’s wonderful – especially love (the) third time around, it’s even more precious; it’s kind of amazing.”
7. “Reality: What a concept!”
8. “Politics is so personal, vicious and immediate, how are you going to get anything done? Even the local politics where I live have gotten so ugly.”
9. “I’m sorry, if you were right, I’d agree with you.”
10. “Sometimes over things that I did, movies that didn’t turn out very well – you go, ‘Why did you do that?’ But in the end, I can’t regret them because I met amazing people. There was always something that was worth it.”
11. “The essential truth is that sometimes you’re worried that they’ll find out it’s a fluke, that you don’t really have it. You’ve lost the muse or – the worst dread – you never had it at all. I went through all that madness early on.”
12. “Please, don’t worry so much. Because in the end, none of us have very long on this Earth. Life is fleeting.”
13. “You will have bad times, but they will always wake you up to the stuff you weren’t paying attention to.”
14. “Medicine, law, business, engineering, these are noble pursuits and necessary to sustain life. But poetry, beauty, romance, love: these are what we stay alive for.”
15. “See, the problem is that God gives men a brain and a penis, and only enough blood to run one at a time.”
“It’s Not The Zika Virus” – Doctors Link Monsanto Pesticides To Birth Defects
Posted: 16 Feb 2016 01:15 PM PST
Has the world become accustomed to massive, dangerous, and possibly deadly outbreaks of terrible diseases? It certainly seems that way, as every year brings with it it a new pandemic that strikes fear into the hearts of many. The H1N1 virus is one example, Ebola is another, and now we have what’s known as the ‘Zika Virus.’ Not long ago, the World Health Organization (WHO) made the announcement declaring the Zika virus to be a global health emergency, without providing much detail about the disease.
The Zika virus, a sexually-transmitted infection, has been around for approximately 70 years, and is marketed by two companies. We have known about it since at least 1947, when researchers from the Rockefeller Foundation discovered a monkey that became the first known carrier of the virus. You can read more about the two companies that market the virus, and view the Rockefeller patent in an article we published earlier, here.
Are we being told everything about the Zika virus? Are there other factors to consider about the virus that mainstream media has not really touched upon? Is the Zika virus just another outbreak propaganda machine to justify the mass use of vaccines and chemical remediation? It’s possible. The condition which causes babies to be born with unusually small heads is said to have gone from an average of approximately 150 cases annually to more than 5,000 in just four months.
Yet, as Dr. Mercola reports, the Brazilian government actually admitted that their “overly generous parameters resulted in dramatic over-reporting of the rare condition public health officials have associated with the Zika virus, which has been dubbed by the media as the ‘shrunken head’ virus.” Is this association a false positive?
As reported by the New York Times:
Of the cases examined so far, 404 have been confirmed as having microcephaly, Only 17 percent of them tested positive for the Zika virus. . . .
Another 709 babies have been ruled out as having microcephaly, according to the government, underscoring the risks of false positives making the epidemic appear larger than it actually is.
The remaining 3,670 cases are still being investigated.
The article also noted that there is actually very little scientific evidence tying the Zika virus to microcephaly. According to one of the companies that markets the virus, which they sell for about $500, the virus causes paralysis and death in animals. In humans, a Zika infection causes flu-like symptoms. There really doesn’t seem to be much scientific evidence tying the Virus to birth defects. While this of course does not rule out the possibility, it does lead one to wonder if perhaps we are missing something important here.
Where Does Monsanto Come In?
The truth of the matter is, scientifically speaking, there could be multiple causes for the rise in microcephaly in these areas of Brazil, besides the Zika-carrying mosquitoes.
On a side note, we also published an article discussing the genetically modified mosquitoes that have been released in these areas; you can read that here.
One of these potential causes could be pesticides, especially given that this ‘outbreak’ is happening in a poverty-stricken area that has been and continues to use large amounts of banned pesticides.
Given this factor alone, along with other widespread nutritional deficiencies, a framework for negative health outcomes among newborn infants in this area has already been established. It’s no secret that environmental pollution and toxic pesticide exposure have been linked to a wide variety of adverse health outcomes, including birth defects. When you think about all of these factors, an increase in microcephaly seems almost inevitable:
Children today are sicker than they were a generation ago. From childhood cancers to autism, birth defects and asthma, a wide range of childhood diseases and disorders are on the rise. Our assessment of the latest science leaves little room for doubt; pesticides are one key driver of this sobering trend.
– October 2012 report by Pesticide Action Network North America (PANNA) (source)(source)
Aside from the major health concerns posed by pesticide use, vitamin A and zinc deficiencies are also becoming epidemical in Brazil.
There is also the teratogenic larvicide that has been being added to drinking water in affected areas to consider. According to a report that was done by a number of Argentinian physicians belonging to an organization called “Physicians In The Crop Sprayed Towns,” the Zika virus might not be responsible for all of these microcephaly cases. It’s reported that for approximately two years, pyroproxyfen has been being added into the drinking water in the infected area of Brazil. The chemical is manufactured by Sumitomo Chemical, a Japanese subsidiary of Monsanto, and is used to eradicate mosquitoes, causing malformations amongst these insects.
The PCST reports that malformations detected in thousands of children from pregnant women living in areas where the Brazilian state added Pyroproxyfen to drinking water are not a coincidence, even though the Ministry of Health places a direct blame on the Zika virus for this damage. These physicians are emphasizing that this mosquito-killing chemical which has been added to the drinking water is an endocrine disruptor as well as teratogenic, which means it causes birth defects. The organization has also pointed out that the Zika virus has never been associated with birth defects, even in areas where up to 75 percent of the population has been infected. According to the report:
Malformations detected in thousands of children from pregnant women living in areas where the Brazilian state added pyriproxyfen to drinking water is not a coincidence, even though the Ministry of Health places direct blame on Zika virus for this damage, while trying to ignore its responsibility and ruling out the hypothesis of direct and cumulative chemical damage caused by years of endocrine and immunological disruption of the affected population. (source)
I cannot stress enough that these pesticides have been conclusively linked to birth defects by many. For example, a paper published in the journal Pediatrics found that prenatal exposure to some of the pesticides sprayed on our food could impair the anthropometric development of the fetus, reducing the birth weight, length, and head circumference. (source)
The pesticide Atrazine also appears to be a viable culprit. According to research25 published in 2011, small head circumference was listed as a side effect of prenatal Atrazine exposure. (source)
Canadian research has also identified the presence of pesticides associated with genetically modified foods in maternal, fetal, and non-pregnant women’s blood. They also found the presence of Monsanto’s Bt toxin. The study was published in the journal Reproductive Toxicology in 2011. (source)
The study concluded that, apart from pesticides, Monsanto’s Bt toxins are clearly detectable and appear to cross the placenta to the fetus. The study pointed out that the fetus is highly susceptible to the adverse affects of xenobiotics (foreign chemical substances found within an organism that are not naturally produced). This is why the study emphasized knowing more about GMOs is crucial, because environmental agents could disrupt the biological events that are required to ensure normal growth and development.
Earth Open Source put together a comprehensive review of existing data which shows how European regulators have known that Monsanto’s glyphosate causes a number of birth malformations since at least 2002. Regulators misled the public about glyphosate’s safety, and in Germany the Federal Office for Consumer Protection and Food Safety even told the European Commission outright that there was no evidence to suggest that glyphosate causes birth defects.
The report was headed by Dr. M. Antoniou of the Head Gene Expression and Therapy Group in the Department of Medical and Molecular Genetics at King’s College London School of Medicine, UK. Dr. Antoniou was joined by 6 other doctors who have a similar CV. The report provides a comprehensive review of the peer-reviewed scientific literature documenting the serious health hazards posed by glyphosate and Roundup herbicide formulations. You can read the entire document here.
Our examination of the evidence leads us to the conclusion that the current approval of glyphosate and Roundup is deeply flawed and unreliable. In this report, we examine the industry studies and regulatory documents that led to the approval of glyphosate. We show that industry and regulators knew as long ago as the 1980s and 1990s that glyphosate causes malformation – but that this information was not made public. We demonstrate how EU regulators reasoned their way from clear evidence of glyphosate’s teratogenicity in industry’s own studies to a conclusion that minimized these findings in the EU Commission’s final review report.
What’s even more concerning is the prevalence of industry fraud in relation to pesticides. A study published in the journal Biomedical Research International shows that Roundup herbicide is 125 times more toxic than its active ingredient glyphosate studied in isolation:
Pesticides are used throughout the world as mixtures called formulations. They contain adjuvants, which are often kept confidential and are called inerts by the manufacturing companies. (source)
The list of concerns is long, as is the list of pesticides which have the potential to disrupt fetal development. This is why some experts are questioning the purported link between Zika and microcephaly. They know, for example, that aerial spraying of neonicotnoids causes skeletal malformation as well.
With this emergency declaration comes a host of massive profiteering for the drug and vaccine companies. For example, the Indian company Bharat Biotech began working on two Zika vaccines in November of 2014, prior to the outbreak. This company also received $50 million from the Bill and Melinda Gates Foundation to do so. (source)
Thanks for reading.
French Supermarkets Now Required To Give Unsold Food To The Needy
Posted: 14 Feb 2016 06:45 AM PST
What started as a grassroots movement by shoppers has now become an enforced law in the country of France, as supermarkets are now required to give their unsold food to the needy. The law, which passed through France’s National Assembly in December, went into full effect last week and comes with a stiff penalty of up to 75,000 euros or 2 years in prison if not followed.
The law applies to all supermarkets over 4,304 square feet in size. Supermarkets larger than this are required to have established contracts with registered nonprofits or food banks.
The implementation and enforcement of this law is a wonderful step for a number of reasons:
It exemplifies the power that we, as consumers, have to create change in our community.
It directly combats France’s homelessness and malnutrition issues by further stocking the community resources that provide for the less fortunate.
It further diversifies what is made available to food banks.
It sets a blueprint for other countries around the world to follow and implement.
Currently, approximately 7.8 million tonnes of food are wasted annually in France. It should be exciting to see how substantially this number drops over the years, hopefully further enticing other countries to step up to the plate and match the change. That number increases to 1.4 billion tonnes of food when examining food waste globally, clearly demonstrating that this issue stretches way beyond French borders.
The only potential challenges posed by this new law have to do with volunteering and food storage, since more space and assistance will certainly be required to help manage the influx in donations. Hopefully the same community members that helped to start this movement at the grassroots level will continue their great work by helping to keep it in place effectively.
SOURCES
http://nextshark.com/france-food-waste-law/
http://www.usatoday.com/story/money/nation-now/2016/02/09/french-supermarkets-must-now-donate-unsold-food-charity/80076632/
33 People Who Prove The World Isn’t So Broken After All
1. This guy, who saw a person in need and realized he could help:
2. This biker, who held up traffic to help an older lady cross the street:
3. This barber, who offers haircuts at the cost of one hug each:
4. This officer, who handcuffed himself to a suicidal woman so she knew she wouldn’t go alone:
She changed her mind shortly thereafter.
5.Rugby player Brian O’Driscoll, who visited his biggest little fan in the hospital:
6. This crowd, who figured the fan in the wheelchair deserved to see the show just as much as anyone else there:
7. This samaritan, who helped a stranger get where they were going:
8. This thoughtful do-gooder, who helped a stranger get where they were going without a wet butt:
9. This team, who in a display of utter sportsmanship helped an injured opponent score:
10. This dry cleaner, who believes everyone should look their best when trying to get a job:
11. This “citizen of the Earth”:
12. This guy, who probably missed his train to help this lady with her bags:
13. This guy, who gave a kid the world for a brief moment in time:
14. This lady, who unknowingly demonstrated that kindness begets kindness:
15. This firefighter, who heroically rescued what was clearly “more than just a pet”:
16. This kind soul:
17. This loving launderer, who put off their load to make sure a stranger’s was dry:
18. And they say kids these days have no morals:
19. This mailman, who knows the importance of getting something other than junk mail every once in a while:
20. Dan:
21. This animal hospital, who truly knows how significant a pet can be to a person:
22. This good samaritan:
23. These folks, who just want to return an expensive phone to its rightful owner:
24. This guy, who cleared his conscience after 13 years:
25. This animal lover, who knows the power of one good night of sleep:
26. This sports team, who let a kid with a congenital heart defect live his dream:
27. This exotic car forum, who banding together to help a disabled kid live his dream… over, and over again:
28. This team of paramedics, who didn’t just stop at saving an the man’s life:
29. This pet-lover:
30. This grocery store employee, who knows a simple thing like tying someone’s shoes can make their whole day:
31. This stranger, whose pay-it-forward scheme might just catch on:
32. This hero, who just did the right thing:
This Generous Tipper:
The Best Skin Solution You’ve Never Heard Of
2 Key Ingredients For Anti Aging:
1. Vitamin C
2. Hyaluronic Acid
http://tinyurl.com/q2eemya
Mom Turns Her Son’s Hearing Aids Into Superheroes So He Would Feel Cool Wearing Them
Cochlear implants and other hearing aids can be difficult for children to wear because of the teasing or exclusion that they might suffer from their peers. However, Sarah Ivermee, a UK mother whose son, Freddie, also has trouble hearing, invented hearing aid decorations that make kids proud of their hearing aids and even make them the envy of the entire schoolyard!
Ivermee came up with the idea when a friend of hers explained how difficult it was for her daughter to wear hearing aids. Ivermee suggested adding nail stickers, and these decorations did the trick. Now, she has a company called Lugs, and she sends her designs to children all over the world!
http://www.boredpanda.com/hearing-aid-decorations-kids-cochlear-implants-sarah-ivermee-lugs/?utm_source=newsletter&utm_medium=link&utm_campaign=Newsletter
Woman Adopts Dying Dog To Make His Final Days As Happy As Possible
There’s no Make-A-Wish Foundation for dogs, but if there were, Nicole Elliot could be its CEO. The Columbus, Georgia resident recently adopted Chester, a cancer-ridden dog, from Animal Ark Rescue. When Eliot saw “hospice needed” posted by a charity, she decided to take the dog in to make his last days as happy as possible.
“I am trying to give him normal doggy experiences that he may have never had the chance to do before, and a ton of spoiling,” she told WTVM. “So far he took a ride with the windows down, he had a famous Nathans hot dog, he had a doggie sundae, he had a milk and oatmeal bath (spa day), he went on a shopping spree where he got a cozy bed, bandannas, lots of treats, and toys.”
More info: animalarkrescue.com | Facebook | Instagram (h/t: wtvm)
Chester was found in a shelter where he was dying from cancer
http://www.boredpanda.com/dying-dog-cancer-chester-bucket-list-nicole-elliot/?utm_source=newsletter&utm_medium=link&utm_campaign=Newsletter
The Latest News About Onions
Summary
What would a kitchen be without the distinctively pungent smell and taste of onions filling out the flavors of almost every type of cuisine imaginable? Fortunately, yellow storage onions are available throughout the year although sweet varieties have a much more limited growing season and are available only a few months out of the year.
While onions may bring a tear to your eye and a pungency to your breath they will also certainly bring delight to your taste buds. The onion, known scientifically as Allium cepa, is, on the surface, a humble brown, white or red, paper-thin skinned bulb; yet, despite its plain looks, it has an intense flavor and is a beloved part of the cuisine of almost every region of the world.
What's New and Beneficial About Onions
The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small amount of "overpeeling" can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is "overpeeled."
The total polyphenol content of onions is much higher than many people expect. (Polyphenols are one of the largest categories of phytonutrients in food. This category includes all flavonoids as well as tannins.) The total polyphenol content of onion is not only higher than its fellow allium vegetables, garlic and leeks, but also higher than tomatoes, carrots, and red bell pepper. In the French diet, only six vegetables (artichoke heart, parsley, Brussels sprouts, shallot, broccoli, and celery) have a higher polyphenol content than onion. Since the French diet has been of special interest to researchers in terms of disease prevention, onion's strong polyphenol contribution will very likely lead to follow-up studies that pay closer attention to this unique allium vegetable.
Within the polyphenol category, onions are also surprisingly high in flavonoids. For example, on an ounce-for-ounce basis, onions rank in the top 10 of commonly eaten vegetables in their quercetin content. The flavonoid content of onions can vary widely, depending on the exact variety and growing conditions. Although the average onion is likely to contain less than 100 milligrams of quercetin per 3-1/2 ounces, some onions do provide this amount. And while 100 milligrams may not sound like a lot, in the United States, moderate vegetable eaters average only twice this amount for all flavonoids (not just quercetin) from all vegetables per day.
When onions are simmered to make soup, their quercetin does not get degraded. It simply gets transferred into the water part of the soup. By using a low-heat method for preparing onion soup, you can preserve the health benefits of onion that are associated with this key flavonoid.
When we get quercetin by eating an onion-rather than consuming the quercetin in purified, supplement form-we may end up getting better protection from oxidative stress. That's exactly what happened in an animal study where some animals had yellow onion added to their diet in a way that would provide the same amount of quercetin provided to other animals in the form of purified quercetin extracts. The best protection came from the onion version of this flavonoid, rather than the supplement form.
Several servings of onion each week are sufficient to statistically lower your risk of some types of cancer. For colorectal, laryngeal, and ovarian cancer, between 1-7 servings of onion has been shown to provide risk reduction. But for decreased risk of oral and esophageal cancer, you'll need to consume one onion serving per day (approximately 1/2 cup).
WHFoods Recommendations
With their unique combination of flavonoids and sulfur-containing nutrients, the allium vegetables - such as onions - belong in your diet on a regular basis. There's research evidence for including at least one serving of an allium vegetable - such as onions - in your meal plan every day. When onion is your allium vegetable of choice, try to consume at least one-half of a medium onion on that day, and use this guideline to adjust your recipes accordingly. For example, if you are following a recipe that yields 4 servings, include at least 2 medium onions in the recipe so that each of your 4 servings will contain at least one half medium onion.
To bring out the sweet flavor of onions we recommend using our Healthy Saute method of cooking onions for just 7 minutes. Cut onions into slices of equal 1/4-inch thickness to help them cook more evenly. The thinner you slice the onions the more quickly they will cook. Let them sit for at least 5 minutes before cooking to enhance their health-promoting properties. For more details see the Healthiest Way of Cooking Onions in the How to Enjoy section on our website.
Health Benefits
Onions provide numerous health benefits including:
Heart health support
Promotes bone and connective tissue health
Anti-inflammatory benefits
Potentially blood sugar regulation effects
Anti-cancer properties
For more details on onions' health benefits, see this section of our onions write-up.
Nutritional Profile
The outstanding polyphenol content of onions (including their rich concentration of flavonoid polyphenols) is probably the most overlooked nutrient content of these allium vegetable. Among the flavonoids, onions also provide a particularly large amount of quercetin. A wide variety of allyl sulfides are found in onion, including the four major diallyl sulfides: DMS (diallyl monosulfide), DDS (diallyl disulfide), DTS (diallyl trisulfide), and DTTS (diallyl tetrasulfide). Also present are a wide variety of sulfoxides, including (+) S-methyl-L-cysteine sulfoxide (MCSO), (+)-S-(1-propenyl)-L-cysteine sulfoxide (PRENCSO), S-methyl-l-cysteine sulfoxide, S-propyl-l-cysteine sulfoxide, and S-propenyl-l-cysteine sulfoxide.
Onions are a very good source of biotin. They are also a good source of manganese, vitamin B6, copper, vitamin C, dietary fiber, phosphorus, potassium, folate, and vitamin B1.
Today's Recipe
This great tasting recipe will help you add the health-promoting benefits of buckwheat to your Healthiest Way of Eating.
Ingredients:
1/4 lb soba noodles
1/2 cup minced scallion
Sauce
2 TBS peanut butter
2 TBS rice vinegar
1-1/2 TBS soy sauce
1 TBS honey
2 medium cloves garlic, chopped
2-1/2 TBS minced or grated fresh ginger
2 TBS water
pinch cayenne to taste
Salt and white pepper to taste
* for those who are gluten-intolerant, it's possible to find soba noodles that are made from 100% buckwheat rather than part buckwheat and part wheat.
Directions:
Bring lightly salted water to a boil and cook soba noodles according to package instructions.
While water is coming to a boil, blend sauce ingredients together in a blender and minced scallion.
Drain noodles, and toss with sauce and scallion.
Serves 4 as side dish
Japanese Diet...
First, the benefits. "Thanks to the relatively healthier Japanese diet and lifestyle, Japanese women and men live longer and healthier than everyone else on Earth," Moriyama tells WebMD. Not only can they expect to live 86 and 79 years respectively (compared to 80 and 75 years for Americans), but they can also anticipate an average of 75 years lived healthy and disability-free, the World Health Organization reports. On top of that, Japanese people enjoy the No. 1 lowest obesity rate in the developed world -- 3% -- versus 11% for the French and 32% for Americans, according to the International Obesity TaskForce. "You might think it's all in our genes," Moriyama says. "But when Japanese people adopt a Western-style diet, they put on weight quickly."
Eat with your eyes. "The magic of Japan-style eating is a healthier balance of filling, delicious lower-calorie foods, presented with beautiful portion control in pretty little dishes and plates," Moriyama says. This way of dining encourages you to "eat with your eyes" by enjoying the beauty of your food. The result? You'll want to slow down to savor every bite, which means eating less, because it gives your brain time to realize your body is full.
According to Moriyama, the average Japanese person eats about 25% fewer calories per day than the average American, which could partly explain their lengthy lifespan. Eating just 8% fewer calories per day, while moderately increasing your activity level, may be enough to promote longer life, research from the University of Florida College of Medicine suggests.
And cutting calories doesn't have to be painful. The secret is to replace energy-dense foods (those containing a higher number of calories per gram), like chocolate, potato chips, and cookies, with those that are less energy-dense, like fruits, vegetables, and broth-based soups (all, not coincidentally, a daily part of the Japanese diet). In a study from Pennsylvania State University, researchers served women meals that were 25% smaller than average and contained 30% fewer calories according to the principles of energy density. They ended up eating an average of 800 calories less per day -- all without even missing the extra food.
Portion power. In Japan, food is served on separate small plates and bowls instead of on one big plate. Diners take turns having little tastes of everything, Moriyama says. Serving smaller portions may be one of the best secrets for eating healthfully and losing weight. Research shows that when we're served more, we tend to eat it -- whether we planned to and were hungry for it or not.
People eat up to 45% more food when served bigger helpings, scientists from the University of Illinois, Urbana-Champaign report. When asked to identify what determines the size of the portions they eat, nearly seven out of 10 respondents in a recent American Institute for Cancer Research (AICR) survey claimed that the amount they were accustomed to eating was what determined the amount of food they placed on their plates.
This is both bad news and good news. Bad, in that it's proof we tend to eat without thinking. And good, in that it's possible to change the amount of food we eat. How? By becoming used to eating less. For instance, try replacing platter-size dinner plates with salad or dessert plates. You'll end up eating less, while barely noticing, because your plate will look just as full. Or try serving food from measuring cups for a week or so, says Lisa R. Young, PhD, RD, author of The Portion Teller Plan, -- just to get used to the amount of food you should be eating. "You don't have to shrink all your portions, just portions of high-calorie, high-fat foods," she says.
A rice foundation. The Japanese diet includes huge amounts of rice -- six times more per person than the average American's diet, Moriyama tells WebMD. A small bowl is served with almost every meal, including breakfast. A low-fat, complex carbohydrate, rice helps fill you up on fewer calories, leaving less room in your belly for fattening foods like packaged cookies and pastries, which can contain heart-damaging trans fats. For extra health benefits, serve rice the Japanese way, cooked and eaten with no butter or oil.
Veggie delight. " Japan is kind of a vegetable-crazed nation," Moriyama says. When Japanese women were asked which home-cooked meals they most loved to prepare for their families, "mixed vegetables simmered in seasoned broth" received the highest ranking. Red bell peppers, green beans, zucchini, eggplant, onions, burdock, tomatoes, green peppers, lettuce, carrots, spinach, bamboo shoots, beets, lotus root, turnips, daikon (or giant white radish), shiitake mushrooms, sweet potatoes, and seaweed (or sea vegetables), such as kombu, nori, and wakame all have a place in the Japanese diet.
As many as four or five different varieties are served in a single meal -- and no one thinks it odd to have vegetable soup or a salad for breakfast. Veggies are served simmered in seasoned broth, stir-fried in a small bit of canola oil, or lightly steamed -- all methods that maintain a maximum amount of nutrients.
A good catch. Fish, especially fatty fish -- like Japanese favorites salmon and fresh tuna, mackerel, sardines, and herring -- are a great source of omega-3 fatty acids, which are known for their heart-health and mood-boosting benefits, Moriyama tells WebMD. And though Japan accounts for only 2% of the world's population, its people eat 10% of the world's fish. The flipside of Japan's fish craze means the Japanese eat less red meat, which contains artery-clogging saturated fat that, if eaten to excess, can lead to obesity and heart disease.
Soy good. When consumed in moderation, natural soy products like tofu and edamame beans are a great protein alternative to red meat because they have little or no saturated fat, says Moriyama. Japanese meals often include more than one soy-based dish, like miso soup (miso is fermented soy beans) and chunks of tofu.
Healthy options. It only takes a few small changes to make the Japanese diet even healthier. The first requires swapping the ubiquitous white rice for brown. Japan's original ancient power food, brown rice is a great whole-grain, high-fiber source of "good carbs," Moriyama says. The second change involves reducing sodium intake, which is much too high in the Japanese diet because of the large amounts of soy sauce and pickled foods. When available, choose the lower-sodium varieties of miso, soy sauce and teriyaki sauce, Moriyama says, -- and even then, you should use them in small amounts. On a piece of sushi for example, just a drop or two of lower-sodium soy sauce is all you need.
Beautiful food. Bursting with beauty, taste, and health benefits, the Japanese diet has something to offer anyone who wants to live longer, slimmer, and healthier. Experiment with fish, rice, or vegetables served on your most delicate dishes, and reap the benefits for yourself -- chopsticks not required.
Japanese Recipes
Kinpira (Burdock and Carrot)
Serves 4
Kinpira is one of the classic Japanese home-cooked dishes, featuring two great root vegetables, burdock and carrots. In this sauteed dish the burdock combines beautifully with the sweet carrots, red peppers and roasted sesame seeds. Crunchy, soft, sweet and hot, no wonder this Japanese recipe is a popular winter dish in Japan.
Burdock, or gobo, is a fiber-rich Japanese root vegetable with a delectable earthiness. Look for burdock at Japanese markets or gourmet supermarkets.
1 medium (8 ounce) burdock root
1 tablespoon canola oil or rice bran oil
2 dried Japanese (or Thai chili, Santaka or Szechuan) red peppers
1 cup carrot, cut into matchstick-sized slivers
1 tablespoon sake (rice wine)
1 tablespoon reduced-sodium soy sauce
2 teaspoons mirin (a cooking wine made from glutenous rice)
1 teaspoon granulated sugar
1 teaspoon toasted and ground sesame seeds
1. Scrub the exterior of the burdock root with a vegetable brush to remove excess dirt and the skin. Cut the burdock root into 2½ to 3-inch-long matchsticks, and rinse quickly under cold water. You will have approximately 2 cups of burdock root
2. Heat the oil in a medium skillet over medium-high heat. Add the red peppers and saute for 30 seconds. Add the burdock root and saute until tender, about 3 minutes; it will appear translucent on the surface. Stir in the carrot and saute for 2 minutes.
3. Reduce the heat to low and add the sake, soy, mirin, and sugar. Stir the vegetables for 1 minute more to allow them to absorb the sauce. Remove and discard the red peppers and arrange the vegetables in a mound in the center of a serving bowl and garnish with the sesame seeds.
Excerpted from Japanese Women Don't Get Old or Fat by Naomi Moriyama and William Doyle. Copyright © 2005 by Naomi Moriyama and William Doyle. Excerpted by permission of Delta, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Beef Over Rice
Serves 4
Here's a perfect example of how Japanese home cooks create a delicious and filling beef dish -- with very small portions of beef. An abbreviated version of sukiyaki (a combination of thinly sliced beef and vegetables in a sweet soy broth), this is spooned over hot cooked rice in a bowl.
Thinly sliced beef is available in the freezer section of most Japanese markets. It's convenient to use, extremely tender and perfect for this healthy cold-weather dish. If you choose to purchase the beef in a regular market, freeze the meat before you cut it. This will enable you to carve it (with an extremely sharp knife) into paper-thin slices.
I often think that the best part of this beef bowl isn't the beef, but the hot nutty rice saturated with the sweet beef juices.
2 cups dashi (a fish-and-sea-vegetable stock, available online or in Asian grocery stores)
¼ cup sake (rice wine)
1 medium yellow onion, peeled, halved and cut into thin crescents
1 Tokyo negi (or 1 small leek), with roots and rough portion of the top cut off, cleaned, rinsed and cut diagonally into thin slices
3 tablespoons reduced-sodium soy sauce
1 tablespoon granulated sugar
1 teaspoon fine-ground sea salt
1 teaspoon mirin (a cooking wine made from glutenous rice)
½ pound very thinly sliced beef fillet (about 1/8 inch thick), or, if you prefer, ground beef
6 cups hot cooked brown or white rice
1 scallion, roots and top portion cut off, and thinly sliced
1. Place the dashi and sake in a medium saucepan over high heat. Add the onion and Tokyo negi (or leek) and bring the mixture to a boil. Reduce the heat to medium and simmer until the vegetables are tender, about 5 minutes. Stir in the soy, sugar, salt, and mirin. Add the beef and simmer until it is just cooked through, about 40 seconds (it will cook rapidly if cut into paper-thin slices).
2. Lay out 4 bowls. Fill each one with 1½ cups of hot cooked rice and ladle even portions of the beef mixture over the top. Garnish each serving with a sprinkling of scallion.
Excerpted from Japanese Women Don't Get Old or Fat by Naomi Moriyama and William Doyle. Copyright © 2005 by Naomi Moriyama and William Doyle. Excerpted by permission of Delta, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
It takes 14 days to complete this famous weight loss Japanese diet plan.
During this time you may only drink water between your meals. It is important to drink at least 8 cups of water per day.
This diet does not allow any salt, sugar, alcohol, bread and any other foods except for the ones in the menu.
For best results do not make any changes to the Japanese weight loss diet menu. If you strictly follow this diet you will lose up to 15 pounds or even more depending on your initial weight and age.
Many people may think that because this diet is called Japanese that this is what people eat in Japan. This isn't so. I am not quite sure why this diet got such a title, but I do know that it's simplicity resembles that of traditional Japanese diet.
Do not repeat Japanese diet more that once a year as it may imbalance your metabolism.
Warning: This is a low calorie diet. Consult your doctor before going on a low calorie diet.
Japanese Diet Menu
Day 1
Breakfast - black coffee or tea.
Lunch - 2 hard-boiled eggs, romaine lettuce salad with olive oil, one fresh tomato.
Dinner - broiled, steamed or boiled fish, romaine lettuce salad with olive oil.
Day 2
Breakfast - black coffee, one toast.
Lunch - broiled, steamed or boiled fish, romaine lettuce salad with olive oil.
Dinner - 8 oz broiled beef steak, one low fat plain yogurt.
Day 3
Breakfast - black coffee.
Lunch - one hard boiled egg, 3 large fresh or boiled carrots with olive oil and
lemon juice dressing.
Dinner - apples.
Day 4
Breakfast - black coffee.
Lunch - one large root of parsnip or fennel, fried in olive oil, apples.
Dinner - 2 hard-boiled eggs, 8 oz broiled beef steak, romaine lettuce salad with
olive oil.
japanese dietDay 5
Breakfast - one fresh carrot, dressed with lemon juice.
Lunch - 16 oz large broiled, steamed or boiled fish, 2 cups of unsalted tomato
juice.
Dinner - broiled, steamed or boiled fish, romaine lettuce salad with olive oil.
Day 6
Breakfast - black coffee.
Lunch - 16 oz steamed or broiled chicken breast, romaine lettuce salad with olive
oil or steamed carrots.
Dinner - 2 hard-boiled eggs, fresh sliced carrot with olive oil and lemon juice
dressing.
Day 7
Breakfast - green or black tea.
Lunch - 8 oz broiled beef steak, any fruits.
Dinner - choose whatever you want from previous days except for day 3.
Repeat the above Japanese diet menu from day 8 to 14.
How The Long Breath Diet Works
http://www.tofugu.com/2013/07/24/japanese-long-breath-diet/
Want to Lose Weight? Eat Like the Japanese
Think it's time to make some healthy lifestyle adjustments? Dan Buettner, author of "The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest," is right behind you.
Buettner is crossing Iowa in a bus, attempting to change American towns into healthier places. "More than 40 percent of Americans smoked in the '60s, and only 20 percent do now," he points out. "We can turn around our diet and lifestyle, too."
One thing we Americans have going for us: We are always up for a challenge. So try these healthful ideas inspired by healthy women around the world.
1. Take 20 percent off
Blue zones — like areas in Italy, Japan, Greece, California and Costa Rica where the people have traditionally stayed active to age 100 or older — are some of the healthiest in the world. "In every Blue Zone, they eat less than we do, by at least 20 percent," Buettner says.
One trick for slashing portions: "Instead of putting big platters of food at the center of the table, fill each plate at the counter," Buettner says.
2. Pile on the plants
Not only are plant-based diets rich in antioxidants and other good-for-you nutrients, they're also better for your waistline. "A plate of food in Okinawa has one-fifth the calorie density of a typical American meal," Buettner says. "You can chow down for a fraction of the calories."
Buettner suggests thinking of meat as a condiment rather than the main event, and subbing in more beans, legumes and nuts.
3. Love the foods that love you back
A diet of berries and elk or tofu and sea vegetables might seem utterly foreign — but taste buds can be retrained. "Americans love fat, salt and sugar because that's what we're used to," says David L. Katz, MD, founding director of the Yale Prevention Research Center. "But studies show that if you eat more wholesome foods, you can learn to prefer them."
An easy way to start: Search for stealth sugar, which Dr. Katz says is found in many packaged foods. "Once you get rid of that hidden sugar, you'll start to prefer less-sweet foods," he notes.
4. Sit down — and slow down.
It might be too much to cook every meal, but we can sit at a table to eat our takeout instead of scarfing it down in the car. Savor each bite as the French do; stretch your meals out for 20 whole minutes. You'll end up eating less and enjoying more.
5. Get up
"The longest-living people don't think of exercise as a chore," Buettner says. Instead, little bits of movement are a constant part of their everyday lives. Make like a French woman and take a short walk after dinner.
Shovel your own snow instead of paying the kid next door; make extra trips carrying laundry up and down the stairs.
6. Get out
Every Blue Zone is known for its strong social and family bonds. Besides spending quality time at home with family, surround yourself with healthy-living friends — good health habits are contagious, research shows.
Be sure to get involved in your community, too, whether it's at church, a gardening group or a volunteer organization. These connections can add years to your life, Buettner says.
7. Take it easy
Even the world's healthiest people get stressed out sometimes. What they all have, Buettner says, are daily strategies to shed stress. Meditate, go for a run, make a dinner date with your best friend — and don't worry about your inability to be a French woman or a Greek farmer.
It's OK to enjoy the occasional cheeseburger. What matters is a cumulative lifestyle pattern of enjoying healthful food, staying connected to others, and keeping yourself moving.
Whole grain consumption helps in extending longevity: Study
by Colleen Campbell January 6, 2015
A new study has found that the consumption of whole grains can help in improving the life span of a person and decrease his/her risk of death by as much as 15 percent.
The study was conducted by the researchers at the Harvard School of Public Health.
According to the researchers, eating whole grains mainly helps in lowering the risk of heart disease and other cardiovascular problems remarkably.
Grains such as bran help in reducing the risk of cardiovascular disease (CVD) by 20 percent.
Senior study author Qi Sun, an assistant professor in the Department of Nutrition at Harvard School of Public Health, said, “This research work endorses the current dietary guidelines that promotes consumption of whole grains as one of the major healthful foods for prevention of major chronic diseases.”
For the new study, the researchers involved 74,000 women and 43,000 men and looked at their data from prior studies conducted between mid-1980s and 2010. It was found that the replacement of refined grains with whole grains helped in boosting the health tremendously. Moreover, avoiding red meat and switching to diet having whole grain greatly contributed in improving health condition. However, the researchers found no correlation between whole grains consumption and overall cancer risk.
A huge range of beneficial nutrients is present in the whole grains. These nutrients include: fiber, vitamin E, magnesium, phytochemicals and many more.
The findings of study were published in the journal JAMA Internal Medicine.
Thanks for the info..I also like the "9 Tips to Keep Your Nails Healthy This Holiday Season" lol~
13 Healthy Reasons to Eat More Walnuts
By Margie King, www.greenmedinfo.com | December 4, 2014Last Updated: December 4, 2014 12:28 pm
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There’s One Answer. It’s at the Back. And Don’t Look.
Researchers from the University of California Davis say the U.S. government is all wet when it comes to demonizing high fat foods. In fact, a new study shows eating high fat whole walnuts or walnut oil can slow prostate cancer growth.
The researchers wanted to know what it is about walnuts that give them the prostate cancer powers observed in earlier studies.
In their study published online in the Journal of Medicinal Food, the researchers fed animals either whole walnuts, walnut oil, or an oil mixture with the same fatty acid content as walnut oil.
After 18 weeks the walnuts and the walnut oil slowed prostate cancer growth. They also reduced cholesterol and increased insulin sensitivity. And they reduced levels of the hormone IGF-1 which has been linked to both breast and prostate cancer.
The walnut-like oil did not have the same benefits. In other words, it isn’t the omega-3 fats in walnuts that have the anti-cancer effects. It’s something else but the scientists couldn’t pinpoint what it is. They ruled out fiber, zinc, magnesium, and selenium.
And they noted that as with many foods, the health benefits cannot be broken down to one compound. It’s multiple components that nature combined into one natural food that produces health benefits. That’s why whole foods are more than the sum of their parts.
Here are 12 more proven reasons to add a few walnuts to your daily routine:
1. Nuts Reduce Risk of Death
The PREDIMED human study, which assessed the Mediterranean diet, found that eating walnuts reduced cancer mortality. And a study of 118,000 people by the Harvard School of Public Health found people who ate a handful of nuts every day were 20% less likely to die from any cause over a 30-year period.
2. One Ounce of Walnuts Decreases Cardiovascular Risk.
In a University of Wisconsin study 36 people ate 30 grams of English walnuts per day for 30 days. Their blood lipid profiles and endothelial function improved and they didn’t gain weight. Black walnuts didn’t have the same effect. To learn more about the difference between English and black walnuts watch this video.
Other studies show that adding walnuts can significantly decrease total and LDL cholesterol. In an Iranian study, 52 volunteers were divided into 2 groups. One group ate 20 grams of walnuts per day and the other group ate none. After eight weeks, the walnut group lowered their triglyceride levels by 17.1% and increased their HDL (good) cholesterol by 9%.
3. Walnuts Help Control Weight
In a Harvard Medical School study 20 men and women with metabolic syndrome participated in a randomized, double-blind, crossover study of walnut consumption. Everyone was fed a diet of the same number of calories. But for breakfast subjects consumed a shake containing either walnuts or a placebo. After just three days, those drinking the walnut shake reported feeling more satisfied and less hungry.
4. Walnuts Improve Endocrine Parameters in PCOS
In another study from UC Davis, 31 patients with polycystic ovary syndrome (PCOS) randomly received either walnuts or almonds containing 31 grams of total fat per day for 6 weeks. PCOS is commonly associated with insulin resistance, dyslipidemia and increased inflammation. The walnuts decreased LDL cholesterol by 6%. They also increased insulin response and sex hormone-binding globulin.
5. Walnuts Help Control Insulin in Diabetics
Australian researchers studied 50 overweight adult diabetics in a one year program where participants received low-fat dietary advice. But half the subjects also ate 30 grams of walnuts per day. In the first three months the walnut group significantly lowered their fasting insulin levels.
6. Walnuts Increase Male Fertility
Researchers from UCLA studied 117 young men who ate a typical American diet. They gave 59 of the men 75 grams of walnuts per day while the others avoided tree nuts. After 12 weeks those who ate walnuts significantly improved sperm vitality, motility and quality.
7. Walnuts Improve Thinking Ability
In a crossover study researchers assigned 64 college students to eat walnuts or a placebo. After eight weeks they found that walnut eaters had increased their inferential verbal reasoning abilities by 11.2%. Other studies show that greater intake of high-antioxidant foods such as walnuts may increase “health span” and enhance cognitive and motor function in aging.
8. Walnuts Suppress Breast Cancer Tumors
Animal studies show consuming walnuts significantly reduced the number and size of breast cancer tumors. Researchers suggested that omega-3 fatty acids, antioxidants, and phytosterols in walnuts are responsible for the benefits.
9. Walnuts Inhibit Growth of Colorectal Cancer
Harvard Medical School researchers found that mice fed walnuts had a 27% slower tumor growth rate and 33% smaller tumors compared to mice fed corn oil. The walnuts worked by significantly decreasing angiogenesis.
10. Walnuts Are Number One in Antioxidants
Walnuts have almost twice as many healthful antioxidants as any other nut. They also have the highest quality and most potent antioxidants. One study measured the antioxidants in walnuts as 2 to 15 times more potent than vitamin E.
11. Walnuts Help Build Bone
Greek researchers found that walnut extract has a remarkable bone-building activity at the cellular level. They credit ellagic acid, one of the major polyphenols in walnuts, for the bone benefits.
12. Walnuts Help Beat Stress
According to researchers at Penn State University, a diet rich in walnuts may prepare the body to deal better with stress. In a study of 22 healthy adults with elevated LDL cholesterol participants were subjected to stress either by giving a speech or immersing a foot in cold water. The results showed that when participants were following a diet that included walnuts and walnut oil, their blood pressure and stress responses were lower.
Unfortunately the standard American diet includes no nuts at all on a daily basis. But just a quarter cup of walnuts provides more than 100% of the daily recommended value of omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin.
Look for walnuts that are marked organic and raw. Otherwise they may be irradiated and pasteurized.
The papery covering of a shelled walnut is very bitter and most people don’t like it. But up to 90% of the walnut antioxidants are in that flaky cover so it’s worth eating.
Once out of the shells, walnuts can become rancid. Store them in an airtight container in your refrigerator or freezer. And don’t leave them there too long. Throw them on salads or in smoothies and yogurt. And of course bake them into brownies, cookies, cakes and breads.
This article was originally published on www.GreenMedInfo.com. Join their free GreenMedInfo.com newsletter.
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Today's Recipe - Hummus with Crudités
If you don't know what to serve for dinner tonight ...
This Middle Eastern dish makes a great spread or dip and takes the edge of your hunger before your meal. This is a great way to help you not overeat if you are trying to lose weight. Enjoy!
Hummus with Crudités
Prep and Cook Time: 10 minutes
Ingredients:
2 cups or 1 15 oz can garbanzo beans (BPA free)
2 TBS + 3 TBS extra virgin olive oil
2 cloves garlic
1 TBS tahini
1 TBS fresh lemon juice
sea salt and pepper to taste
Directions:
Blend garbanzo beans, 2 TBS extra virgin olive oil, garlic, tahini, and lemon juice in blender. Add the 3 TBS olive oil a little at a time through the feed hole as the mixture is blending.
Season to taste with salt and pepper.
Serves 6
Serve each serving of hummus with 1 small sliced red bell pepper, 1/2 cup cauliflower florets, and 1 medium carrot cut into sticks.
1-Minute Spinach
Enjoy this quick and easy addition to your Healthiest Way of Eating that provides you with an excellent source of healthy promoting nutrients such as vitamin A, K, C, as well as manganese and folate.
1-Minute Spinach Prep and Cook Time: 10 minutes
Ingredients:
1 pound fresh spinach
1 tsp lemon juice
1 medium fresh garlic, pressed or chopped
1 TBS extra virgin olive oil
salt and cracked black pepper to taste
Optional:
chopped tomato
kalamatta olives
cashews
goat cheese
a few drops soy sauce
Directions:
Chop or press garlic and let it sit for 5 minutes to bring out its health-promoting benefits.
Bring lightly salted water to a rapid boil in a large pot.
Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil.
Cook spinach in boiling water for 1 minute.
Drain and press out excess water. Toss in rest of ingredients while still hot.
Serves 2
Nutritional Profile
1-Minute Spinach
1.00 serving
(237.84 grams)Calories: 115
NutrientDRI/DV
vitamin K1217%
vitamin A236%
folate110%
manganese103%
vitamin C87%
magnesium45%
potassium36%
iron34%
copper33%
vitamin B233%
vitamin E31%
vitamin B627%
molybdenum25%
calcium23%
fiber20%
phosphorus16%
vitamin B115%
protein13%
omega-3 fats13%
zinc11%
vitamin B310%
Introduction to Recipe Rating System Chart
In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 1-Minute Spinach is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
1-Minute Spinach
1.00 serving
237.84 gramsCalories: 115
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 1095.22 mcg 1217 190.4 excellent
vitamin A 2127.43 mcg RAE 236 37.0 excellent
folate 440.37 mcg 110 17.2 excellent
manganese 2.06 mg 103 16.1 excellent
vitamin C 65.37 mg 87 13.6 excellent
magnesium 179.70 mg 45 7.0 very good
potassium 1274.71 mg 36 5.7 very good
iron 6.17 mg 34 5.4 very good
copper 0.30 mg 33 5.2 very good
vitamin B2 0.43 mg 33 5.2 very good
vitamin E 4.61 mg (ATE) 31 4.8 very good
vitamin B6 0.46 mg 27 4.2 very good
molybdenum 11.34 mcg 25 3.9 very good
calcium 227.42 mg 23 3.6 very good
fiber 5.03 g 20 3.1 good
phosphorus 113.58 mg 16 2.5 good
vitamin B1 0.18 mg 15 2.3 good
protein 6.59 g 13 2.1 good
omega-3 fats 0.31 g 13 2.0 good
zinc 1.22 mg 11 1.7 good
vitamin B3 1.66 mg 10 1.6 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
Feeling Great with Cruciferous Vegetables
Part of the vitality that we feel when we are fully healthy and well-nourished comes from the functioning of our body systems at their full capacity and the successful balancing and integration of all metabolic processes taking place within our cells. We feel our best only when our diet optimally supports our physiology and our metabolism, and it is this same great physiological and metabolic support that allows our diet to lower our risk of chronic disease.
All natural food groups provide outstanding support for multiple body systems, and regular intake of foods each group can definitely help us feel our best. But it would be hard to find a single food group that provides broader 'all systems' support than the cruciferous vegetables. This food group shines not only in terms of conventional nutrients (including vitamins, minerals, proteins, carbohydrates, and fats) that support optimal functioning of most body systems, but also in terms of phytonutrients (including carotenoids and flavonoids) that play a more subtle but equally important role in our vitality. Also present in this food group is one group of phytonutrients—the glucosinolates—that is virtually exclusive to this group. When combined with their extremely low-calorie, nutrient-rich nature, these features of cruciferous vegetables make them a uniquely "whole body" support food group.
This whole body impact of the cruciferous vegetables as a group has its parallel in the disease prevention category for which cruciferous vegetables have become most famous. No area of chronic disease is more dependent on a breakdown in our whole body functioning than cancer. In order for cells to become cancerous, a variety of interconnected body functions become compromised. While it is true that metabolic "errors" typically build up inside the genetic machinery of "pre-cancerous" cells and play a primary role in the development of cancer, it is also true that dysfunction in our immune system, inflammatory system, hormonal system, detoxification system, and antioxidant system—and problematic interactions between these five systems—can significantly increase the risk of cells becoming cancerous. What is particularly striking about cruciferous vegetables as a group is their ability to provide nutrient support for all five of the body systems listed above. But given this unique ability on behalf of cruciferous vegetables, it is not surprising that no other group of foods has a better track record when it comes to cancer prevention. Understanding how cruciferous vegetables support basic physiological systems in the body and understanding the role of cruciferous vegetables in cancer prevention are highly interconnected topics and will be reviewed together in the next sections of this article.
Research on Cruciferous Vegetables and Cancer is Extensive
For all types of cancer and all types of cruciferous vegetables, the total number of high-quality research studies is fast approaching 600 studies. The chart below shows the number of studies identified in the U.S. Library of Medicine's PubMed database when the terms "cruciferous vegetables" and 'cancer' (or a specific cruciferous vegetable, like "broccoli," and a specific cancer (like "bladder cancer") are used as search terms:
Cancer Type All Cruciferous Vegetables Broccoli Cabbage Kale
All Cancers 590 551 489 530
Bladder Cancers 24 10 12 13
Breast Cancers 95 83 70 66
Colon Cancers 91 84 70 61
Ovarian Cancers 13 13 4 10
Prostate Cancer 80 49 28 31
Prior to 1996, about two-thirds of all research studies showed protective effects for cruciferous vegetables in prevention of certain cancer types. This proportion has increased over the past 10 years, with researchers becoming more and more precise about the mechanisms of cancer prevention provided by intake of cruciferous vegetables.
Among all cancer-preventive mechanisms studied by nutritional researchers, none have been as far-reaching as the mechanisms involving one unique family of phytonutrients, 'the glucosinolates', found in no other food group to the same extent that they are found in cruciferous vegetables.
Cancer Prevention By Cruciferous Vegetables Often Depends upon Glucosinolates
Nutritionists don't always study nutrients in cruciferous vegetables called glucosinolates'but they should! From a chemistry point of view, glucosinolates are sugar-based molecules that contain a modified form of sugar (glucose) together with sulfur and nitrogen. Glucosinolates aren't found exclusively in cruciferous vegetables, but they are overwhelmingly absent from most other food groups. Over 100 different glucosinolates have been identified in cruciferous vegetables, and all of the glucosinolates studied to date have been shown to have anti-cancer properties.
What is it about glucosinolates that makes them such prominent anti-cancer compounds? In and of themselves, nothing at all! It takes the work of an enzyme called myrosinase to convert glucosinolates into anti-cancer compounds. All plants in the cruciferous vegetable family that contain glucosinolates also contain myrosinase enzymes. When the plants are alive, their myrosinase enzymes are also active and functioning. In freshly harvested plants, myrosinase enzymes continue to function, but this function decreases over time. Cooking for more than 10 minutes will typically end all myrosinase function in cruciferous vegetables. Between 1-10 minutes, loss of myrosinase activity will become greater and greater with each additional minute of heating and with each increase in cooking temperature.
Freshly harvested cruciferous vegetables eaten in raw form will typically have a significant percentage of their glucosinolates converted into isothiocyanates by still active myrosinase enzymes and these isothiocyanates will become available in the upper digestive tract (small intestine) for absorption into the bloodstream. Freshly harvested cruciferous vegetables not consumed in raw form, but chopped and allowed to sit for several minutes prior to cooking will typically have some of their glucosinolates converted into isothiocyanates by still active myrosinase enzymes, and these isothiocyanates will also be available for absorption in the upper digestive tract. Other glucosinolates remain intact all the way through the cooking process, and through most of digestion as well. Freshly harvested cruciferous vegetables that are not chopped and left to sit but immediately cooked will typically provide few isothiocyanates for early absorption in the upper digestive tract and more glucosinolates left to travel the full length of the digestive tract all the way down to the colon. When glucosinolates from cruciferous vegetables reach the lower intestine (colon) intact, colonic bacteria often proceed to convert the glucosinolates into other compounds, including isothiocyanates.
For every specific glucosinolate, there are corresponding anti-cancer compounds produced following action of the myrosinase enzyme. The molecules formed from enzymatic activity on glucosinolates are called isothiocyanates (ITCs). While most cruciferous vegetables contain several dozen different glucosinolates in significantly health-supportive amounts, some glucosinolates have been better researched than others and/or appear to be more concentrated in commonly eaten foods. The chart below shows five very well-studied glucosinolates, the best cruciferous vegetables for obtaining them, and some key isothiocyanates that form after the glucosinolates have been acted upon by myrosinase enzymes:
Select Glucosinolates and Their Anti-Cancer Thiocyanates
Cruciferous Vegetable Glucosinolate Derived Isothiocyanate Isothiocyanate Abbreviation
broccoli*, red cabbage*, kale*, collard greens*, Brussels sprouts, kohlabi Glucophanin Sulforaphane SFN
Brussels sprouts*, savoy cabbage*, cauliflower, broccoli, kale, Chinese cabbage Glucobrassicin Indole-3-carbinol** I3C
Brussels sprouts*, savoy cabbage*, white cabbage*, kale*, collard greens*, mustard greens*, cauliflower Sinigrin Allyl-isothiocyanate AITC
Turnip greens*, watercress*, kale, collard greens, mustard greens, broccoli, Brussels sprout Gluconasturiian Phenethyl-isothiocyanate PEITC
Watercress*, garden cress*, collard greens*, kale, mustard greens, cabbage Glucotropaeolin Benzyl-iothiocyanate BITC
* especially concentrated source of the glucosinolate listed
** Indole-3-carbinol (I3C) is not an isothiocyanate. It's a benzopyrrole, and it is only formed when isothiocyanates made from glucobrassicin are further broken down into non-sulfur containing compounds.
Isothiocyanates (ITCs) formed from glucosinolates are known to help prevent cancer by several different mechanisms. Sometimes the ITCs deactivate potential cancer-causing substances before they can damage a cell's genetic material (DNA). At other times, they alter communications between cells in such a way that healthy cells are prevented from becoming cancerous. In the case of hormone-sensitive cancers, ITCs can modify the metabolism of hormones like estrogen in such a way that risk of cancer is decreased. ITCs can also increase detoxification of toxic substances that might otherwise increase cancer risk.
There is also evidence that ITCs may be able to help change the course of cancers in cells once those cancers have occurred. One in-depth series of studies in the cruciferous vegetable research has shown the ability of ITCs in cruciferous vegetables to 'sensitize' cancer cells. Many cancer cell types are resistant to chemotherapy and cannot be treated using drugs because of their "chemoresistance." Because ITCs are able to help inactivate certain metabolic events in cancer cells (for example, Akt phosphorylation), they may be able to sensitize cancer cells and make them more responsive to chemotherapeutic drugs. In the case of one particular ITC in cruciferous vegetables (sulphoraphane), a cell cycle (the G1 cell cycle) normally participated in by ovarian cancer cells has been shown to be disrupted in the presence of this ITC. Many other cell cycle events have also been shown to be altered by ITCs. And in a fascinating finding of several studies, the impact of ITCs on healthy cells has been shown to be different than the impact of ITCs on cancerous cells.
Taken as a whole, we are not surprised by the hallmark impact on cancer prevention made by cruciferous vegetables, or the potential of this food group to modify activities in cells that have already become cancerous. What makes these cancer-directed impacts seem logical to us are the many findings about cruciferous vegetables and their support for three body systems that are so critical to the development or non-development of cancers. These three body systems are the detoxification system, the inflammatory system, and the antioxidant system. It's worth taking a little closer look at cruciferous vegetables and their support of these three body systems in order to understand how this food group helps keep us optimally healthy.
Cruciferous Vegetables Help Support Our Body's Inflammatory System
Inflammation is one of our body's most complicated physiologic systems that we constantly rely on for protection of our health. Any time our body is faced with injury (whether it be physical or chemical), our inflammatory system kicks in and increases blood flow to the injured area, sends healing substances to the site of injury, and coordinates the response of other body systems in dealing with the threat to our health. Sometimes the injury to our body is not as specific or immediate as described in the examples above, however. Sometimes we develop metabolic imbalances that last for years and that worsen very gradually over time. It's also the job of the inflammatory system to try and minimize the damage to our health that is caused by chronic, lasting injury of this kind. There can be a risk, however, involved with constant overactivation of inflammatory processes. Some problems in our health can be the direct result of chronic inflammatory processes. In short, the job of our body's inflammatory system is to protect our health without "overdoing things" and becoming a problem in and of itself.
No set of events is more central to regulating inflammation than the set of events surrounding a molecule called Nuclear factor- B (NF- B). NF- B is a molecule that initiates many inflammatory responses. It operates at the genetic level, helping take instructions found in our genes and apply those instructions to the production of substances that will increase our inflammatory response. (In technical terms, NF- B is described as a proinflammatory transcription factor.) What's remarkable about the cruciferous vegetables is their ability of their glucosinolates (after being converted into isothiocyanates, or ITCs) to block the activity of NF- B. Especially well-studied and potent in this regard is the ITC called indole-3-carbinol (I3C).
In addition to the anti-inflammatory impact of ITCs from cruciferous vegetables and their ability to block activity of NF- B is the nutrient richness of this food group in terms of vitamin K. Vitamin K is a direct regulator of our inflammatory system response, and optimal intake of vitamin K helps avoid chronic, excessive responses by our body's inflammatory system.
A third contributing factor to the inflammation-regulating ability of the cruciferous vegetables is their omega-3 fatty acid content. In a common, 100-calorie serving from this unique food group, we can obtain about one-half gram of omega-3s in the form of alpha-linolenic acid (ALA). ALA is the initial building block for all other omega-3 fats found in the body. One omega-3 fat made from ALA is called eicosapentaenoic acid, or EPA. EPA is one of the premiere anti-inflammatory compounds in the body because it is the source of numerous messaging molecules (like prostaglandin H3, prostaglandin I3, and thromboxane A3) that send signals to decrease the intensity of inflammatory events. The combination of ITCs, vitamin K, and omega-3s in cruciferous vegetables make them a unique food group for supporting our body's inflammatory system.
Cruciferous Vegetables Help Support Our Body's Antioxidant System
When researchers list critical antioxidant nutrients, some of the first nutrients they name are vitamin C and beta-carotene. These two conventional nutrients play a critical role in our body's regulation of oxygen metabolism, and they are widely known for their role in helping lower our risk of oxidative stress. As a food group, the cruciferous vegetables are outstanding providers of these two antioxidant nutrients. In fact, we cannot find another food group (even a fruit subgroup) that is as nutrient-rich in these antioxidants as the cruciferous vegetables. Combined with the vitamin C and beta-carotene in cruciferous vegetables are four other key antioxidant nutrients: vitamin E, manganese, zinc, and selenium. While the concentration of these four antioxidants in cruciferous vegetables is not as great as their concentration of vitamin C and beta-carotene, it is still substantial and combines with vitamin C and beta-carotene to provide the body with outstanding antioxidant support.
Conventional nutrients are not the only means by which cruciferous vegetables support the body's antioxidant system, however. This unique food group also contains a wide variety of antioxidant phytonutrients. Flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol are plentiful in cruciferous vegetables, as are antioxidants like caffeic acid and ferulic acid.
In addition to these conventional and phytonutrient antioxidants are other substances in cruciferous vegetables that may be able to regulate the antioxidant response process itself. One such substance is a sulfur-containing compound called D3T (which stands for 3H-1,2-dithiole-3-thione). Researchers look to future study results to determine exactly how cruciferous vegetable compounds like D3T may be able to optimize responses by our body's antioxidant system.
Cruciferous Vegetables Help Support Our Body's Detoxification System
Most toxins that are present in our body must be detoxified and eliminated from our body in order for us to stay healthy. Prolonged exposure to toxins is a risk factor for many chronic diseases, including cancers. Many different cell types in our body have detoxification systems for neutralizing toxins. These detoxification systems have two basic components, called Phase I and Phase II. Both phases are important for elimination of toxins, and both phases call for substantial nutritional support. There can almost never be too much activity in Phase II, it's a part of detoxification that is almost always necessary and required for health protection. But there can sometimes be too much activity in Phase I, and it's important for the body to keep Phase I activity in balance.
What's remarkable about cruciferous vegetables is their ability to strongly support Phase II detoxification activity, while simultaneously helping to regulate Phase I. For example, some of the isothiocyanates (ITCs) in cruciferous vegetables have been determined to increase certain Phase I activities, like the activity of cytochrome P450 1A2 (CYP 1A2). Others have been found to decrease certain Phase I activities, like the activity of cytochrome P450 3A4 (CYP 3A4). In the case of CYP 3A4, researchers have shown that the blocking activity of one ITC in cruciferous vegetables'sulforaphane'occurs at fundamental level. Sulforaphane actually locks onto a receptor on the cell's nuclear membrane to help shut down the genetic machinery that produces CYP 3A4.
Support of Phase II detox activity by cruciferous vegetables may be unsurpassed by any other food group. Researchers have determined that isothiocyanates (ITCs) from cruciferous vegetables can activate a wide variety of enzymes that are essential in Phase II detox, including heme oxygenase, aldoreductase, glutamate cysteine ligase, and quinone reductase. And once again, this support of Phase II detox operates at a fundamental molecular level in which ITCs from cruciferous vegetables latch onto nuclear factors like nuclear factor Nrf2.
Bolstering our knowledge about cruciferous vegetables and detox are studies involving human genetics. Some people are born with genetic predispositions that tend to alter their detox system activity. For example, there is a fairly common genetic change related to Phase II detox that is called a null mutation of GSTM1. This genetic change changes the body's ability to neutralize toxic substances by combining them together with a Phase II molecule called glutathione. (The "G" in "GSTM1" stands for "glutathione.") When this genetic mutation occurs, scientists see changes in the pattern of detox events. They also see changes in the impact of cruciferous vegetables on detox events. Sometimes a genetic mutation can provide a greater role for cruciferous vegetables in altering detoxification. At other times, a genetic mutation may restrict the role of cruciferous vegetables in this regard. However, regardless of any specific consequences, the study of genetics has firmed up our understanding of cruciferous vegetables and their important role in regulation of detoxification.
Unique Three Systems Support by Cruciferous Vegetables: Detoxification + Antioxidant + Inflammatory System Support
It's impossible to overstate the potential role of cruciferous vegetables in cancer prevention because of their unique ability to support the three body systems described above. When scientists have examined risk factors for the development of cancer in healthy cells, they have repeatedly been drawn to imbalances in these three body systems. Inadequate detoxification of toxins through lack of well-supported and well-regulated Phase I and Phase II detox activity has clearly been shown to increase risk of cancer development. Similarly, unsupported oxygen metabolism due to lack of antioxidant nutrients has been shown to result in oxidative stress, excessive formation of free radicals, and a metabolic environment that increases risk of cancer development. Chronic, excessive inflammatory response is yet another body system imbalance that increases the risk of cancer development. Combined dysfunction in these three body systems is a hallmark of increased cancer risk. For this reason, the cruciferous vegetables have a unique role to play not only in our physiological health, but in cancer prevention as well.
Cruciferous Vegetables and the Cardiovascular System
Although research in this area is still in the early stages, anti-inflammatory substances found in cruciferous vegetables are becoming the topic of increasing interest with respect to heart disease. One particular focus here involves the anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) derived from cruciferous vegetables. In some individuals susceptible to high blood sugar, sulforaphane may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by chronic blood sugar problems. Decreased risk of heart attacks and strokes may also eventually be linked in a statistically significant way to the intake of cruciferous vegetables and their unique anti-inflammatory compounds.
B-complex vitamins play a special role in cardiovascular health. Especially with respect to excessive formation of homocysteine'an event which raises our risk of atherosclerosis, stroke, and heart attack—deficient B-complex vitamin intake can be a major problem. Vitamins B6, B12, and folate are especially important for lowering our risk of hyperhomocysteinemia (excessive formation of homocysteine), and by making a large contribution to our folate intake, cruciferous vegetables can help us lower our risk of all three cardiovascular diseases.
Cruciferous Vegetables and the Digestive System
The concentrated fiber content of cruciferous vegetables—in and of itself— makes this food group a natural for digestive system support. It's just unusual to see 100 calories of any food providing nearly half of the Daily Value for dietary fiber. But that is precisely the case for most cruciferous vegetables. Few foods can make as outstanding a contribution to your daily fiber intake as foods like broccoli, Brussels sprouts, cauliflower, and kale.
Yet, the fiber content of cruciferous vegetables is only one of their digestive support mechanisms. Researchers have determined that the isothiocyanates made from glucosinolates in cruciferous vegetables (especially sulforaphane) help protect the health of our stomach lining by helping prevent bacterial overgrowth of Helicobacter pylori or problems resulting from overgrowth of this bacterium or too much clinging by this bacterium to our stomach wall. Broccoli sprouts appear to have especially strong stomach support properties in this regard.
How Much Consumption of Cruciferous Vegetables Do We Need?
Most of the research on dietary intake of cruciferous vegetables and their physiological benefits has focused on intake of glucosinolates from this food group. For total glucosinolates, we've seen reliable estimates that cover a wide range of daily intake values. At the lower end of this range, we've seen studies in which individuals average only 6 milligrams of total glucosinolates from cruciferous vegetables each day. At the higher end of the range, we've seen studies showing an average of about 50 milligrams. Health benefits have been seen across this wide range of glucosinolate intake levels. Depending on the specific cruciferous vegetables in question and the method of preparation, we're talking about daily cruciferous vegetable intake levels beginning at approximately one-half cup and ranging upward to approximately 2 cups as being necessary to provide these glucosinolate intake levels. At the lower end of this range, it would be possible for a person to consume a moderate amount of cruciferous vegetables 2-3 times per week and come out with a one-half cup per day average. At the higher end of the range, it would take more like 4-5 servings per week to reach the glucosinolate levels involved. Yet, that's really not that much if you think about it; it's just including one serving of cruciferous vegetables almost every day. For persons who enjoy the textures, aromas, and flavors of cruciferous vegetables, foods in this unique group can usually be enjoyed on a daily basis. For individuals who aren't as fond of foods in this group, working them into the diet 2-3 days per week would still be highly recommended in most cases.
Cruciferous Vegetables and Thyroid Function
When myrosinase enzymes convert glucosinolates found in cruciferous vegetables into thiocyanates (including isothiocyanates), some of the thiocyanates formed have the ability to bind together with free iodine found in the body. Iodine is an important body mineral for a wide variety of reasons, but included in these reasons is its role in thyroid hormone production. Since thyroid hormones always require at least one atom of iodine in their structure, iodine availability can be a rate limiting factor in the production of hormones by our thyroid gland. Some research has raised the possibility that when excessive amounts of thiocyanate ions are formed from glucosinolates, these thiocyanate ions can bind unwanted amounts of iodine and prevent the iodine from being optimally available to the thyroid for production of its thyroid hormones.
In principle, this possibility is definitely a consideration for anyone consuming large amounts of cruciferous vegetables. However, studies have also shown that fairly large amounts of cruciferous vegetables containing substantial amounts of glucosinolates fail to damage thyroid function. For example, in one study, subjects consumed 5 ounces of Brussels sprouts every day for 4 weeks and did not have their thyroid function compromised. We've seen one published report involving an 88-year-old woman who developed severe hypothyroidism (low production of thyroid hormones) and a related coma following consumption of an estimated 2-3 pounds of raw bok choy for several months. However, in this situation we are talking about several pounds of a raw cruciferous vegetable on a daily basis over a prolonged period of time, rather than high-but-balanced consumption of cruciferous vegetables as a group within the context of an overall healthy diet.
If you are an individual with a pre-existing history of thyroid problems and you would like to consume cruciferous vegetables in generous amounts on a daily basis, we recommend a consultation with your healthcare provider to determine the best intake level for you. For individuals with no history of thyroid problems, however, routine dietary intake of cruciferous vegetables along the guidelines of several ounces per day, 3-4 days per week should not be regarded as posing a health risk to the thyroid based on published research in this area.
Feeling Great with Cruciferous Vegetables--A Practical Summary
Because cruciferous vegetables provide such integrated nourishment across a wide variety of nutritional categories, they provide broad support across a wide variety of body systems as well. Their showcase amounts of antioxidant, anti-inflammatory, and detox-related nutrients make them unique supporters of the body's antioxidant system, inflammatory system, and detoxification system. And because this 3-system combination plays such a pivotal role in our risk of cancer development, cruciferous vegetables are unsurpassed as a food group in terms of their cancer risk-reducing properties. The anti-inflammatory properties of cruciferous vegetables—together with their unusual concentration of folic acid—combine to make this food group protective against atherosclerosis, heart attack and stroke. The fiber and glucosinolates in cruciferous vegetables also give them unique digestive support properties, including the ability to help regulate interactions between Helicobacter pylori bacteria and the stomach wall. Without regular intake of cruciferous vegetables in your diet, your body systems will be missing out on some of the best-researched pathways for disease prevention.
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What's New and Beneficial About Swiss Chard
We've become accustomed to thinking about vegetables as great sources of phytonutrients. Indeed they are! But we don't always appreciate how unique each vegetable can be in terms of its phytonutrient content. Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that's also found in broccoli, kale, strawberries, and other foods. But alongside of kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.
Like beets, chard is a unique source of phytonutrients called betalains. In the betalain family are found reddish-purple betacyanin pigments as well as yellowish betaxanthin pigments. Both types can be found in chard! In the reddish-purple stems of chard and the reddish-purple veins in the leaves, scientists have identified at least 9 betacyanin pigments, including betanin, isobetanin, betanidin, and isobetanidin. In the yellowish stems and veins, at least 19 betaxanthin pigments have been identified, including histamine-betaxanthin, alanine-betaxanthin, tyramine-betaxanthin, and 3-methoxytyramine-betaxanthin.
Many of the betalain pigments in chard have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. So you can see that in the case of chard, beauty is far from just skin deep!
WHFoods Recommendations
Swiss chard is not only one of the most popular vegetables along the Mediterranean but it is one of the most nutritious vegetables around and ranks second only to spinach following our analysis of the total nutrient-richness of the World's Healthiest vegetables. It is also one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. Slice leaves 1-inch wide and the stems 1/2-inch wide and boil for just 3 minutes. We only recommend eating the stems of varieties with white stems; colored stems are very tough. For more on the Healthiest Way of Cooking Swiss Chard, see the How to Enjoy section below.
Foods belonging to the chenopod family—including beets, chard, spinach, and quinoa—continue to show an increasing number of health benefits not readily available from other food families. The red and yellow betalain pigments found in this food family, their unique epoxyxanthophyll carotenoids, and the special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to the chenopod family of foods as unique in their health value. While we have yet to see large-scale human studies that point to a recommended minimum intake level for foods from this botanical family, we have seen data on chenopod phytonutrients, and based on this data, we recommend that you include foods from the chenopod family in your diet 1-2 times per week. In the case of a leafy food like Swiss chard, we recommend a serving size of at least 1/2 cup, and even more beneficial, at least one full cup.
Swiss Chard, chopped, boiled
1.00 cup
(175.00 grams)Calories: 35
GI: very low
NutrientDRI/DV
vitamin K636%
vitamin A60%
vitamin C42%
magnesium38%
copper32%
manganese29%
potassium27%
vitamin E22%
iron22%
fiber15%
choline12%
vitamin B212%
calcium10%
vitamin B69%
phosphorus8%
protein7%
pantothenic acid6%
zinc5%
vitamin B15%
vitamin B34%
folate4%
selenium3%
This chart graphically details the %DV that a serving of Swiss chard provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Swiss chard can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Swiss chard, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Although chard has not been studied as extensively as other chenopod vegetables (like beets and spinach), there's no question about the valuable role that chard can play in support of our health, or about its routine inclusion in healthy diets worldwide. The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins. Virtually all of these phytonutrients provide antioxidant benefits, anti-inflammatory benefits, or both. In addition, many provide health benefits that are more specific and of special important to particular body systems. Best researched in this area are phytonutrient benefits provided by chard for our body's blood sugar-regulating system.
Blood Sugar Benefits
Multiple studies on animals have shown that chard has unique benefits for blood sugar regulation. In addition, chard may provide special benefits in the diets of individuals diagnosed with diabetes. Although large-scale human studies have yet to be conducted in this area, lab studies and animal studies show that syringic acid—one of chard's premiere flavonoids—has the ability to inhibit activity of an enzyme called alpha-glucosidase. Alpha-glucosidase is an enzyme used to break down carbohydrates into simple sugars. When this enzyme gets inhibited, fewer carbs get broken down and blood sugar is able to stay more steady. This blood sugar-steadying process seems to be particularly true following a meal. In addition to its syringic acid, chard contains a very good amount of fiber (over 3.5 grams per cooked cup) and a very good amount of protein (once again, nearly 3.5 grams per cooked cup). Fiber and protein-rich foods are an excellent way to help stabilize blood sugar levels, since they help regulate the speed of digestion and keep food moving at the right pace through our digestive tract.
Also unique among the health benefits from this chenopod vegetable has been its ability to help pancreatic cells regenerate. At this point research on the beta cells of the pancreas has been restricted to animal studies, and instead of food-form chard, extracts from this plant have been used to evaluate potential benefits for the pancreas. Even though it's impossible to generalize from laboratory animals fed chard extracts to humans eating fresh chard, it's encouraging to see chard extracts providing this support to pancreatic beta cells. These cells, after all, are the cells responsible for production of insulin, and it's impossible for our blood sugar to be optimally regulated without the help of insulin. Expect to see follow-up research on the health benefits of chard for humans in this very important area of blood sugar regulation.
Although researchers aren't certain as to the exact nutrients involved, repeated studies on animals have also shown the ability of chard extracts to help protect the liver from damage in the case of animals with experimentally induced diabetes. Because liver protection can be an important goal in the management of diabetes in humans, this ability of chard to help protect the liver may be one additional reason why intake of this vegetable should be thought of as providing special benefits for blood sugar regulation and perhaps for dietary management of diabetes as well.
Antioxidant and Anti-Inflammatory Benefits
As an excellent source of vitamin C, vitamin E, vitamin A (in the form of beta-carotene) and the mineral manganese, and a good source of the mineral zinc, Swiss chard offers an outstanding variety of conventional antioxidants. But these conventional antioxidants are only part of chard's fantastic health benefits with respect to prevention of oxidative stress and diseases related to chronic, unwanted oxidative stress. Equally outstanding are chard's phytonutrient antioxidants. These phytonutrient antioxidants range from carotenoids like beta-carotene, lutein, and zeaxanthin to flavonoids like quercetin and kaempferol. But the range of phytonutrients in chard is even more extensive than researchers initially suspected, and at this point in time, about three dozen antioxidant phytonutrients have been identified in chard, including betalains (both betacyanins and betaxanthins) and epoxyxanthophylls. Many of these antioxidant phytonutrients provide chard with its colorful stems, stalks, and leaf veins.
As a rule, the phytonutrient antioxidants in chard also act as anti-inflammatory agents. Sometimes they lower risk of chronic, unwanted inflammation by altering the activity of pro-inflammatory enzymes. At other times, they help prevent the production of pro-inflammatory messaging molecules. Because chronic low level inflammation (especially when coupled with excessive oxidative stress) has repeatedly been shown to increase our risk of obesity, atherosclerosis, type 2 diabetes, high blood pressure, and several forms of arthritis, chard is very likely to show up in future studies on humans as a key vegetable for lowering risk of these health problems.
Support of Bone Health
With its very good supply of calcium and its excellent supply of magnesium and vitamin K, chard provides standout bone support.
Although many people have already learned about the connection between minerals like calcium and health of bones, the role of vitamin K in support of bone has not received nearly as much media attention. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone health.
Description
Chard is a tall leafy green vegetable commonly referred to as Swiss chard and scientifically known as Beta vulgaris. Chard belongs to the same family as beets and spinach and shares a similar taste profile with a flavor that is bitter, pungent, and slightly salty. Swiss chard is truly one of the vegetable valedictorians with its exceptionally impressive list of health-promoting nutrients. Although Swiss chard is available throughout the year, its peak season runs from June through August when it is at its best and in the greatest abundance at your local supermarket.
Swiss chard—along with kale, mustard greens and collard greens—is one of several leafy green vegetables often referred to as "greens". It is a tall leafy green vegetable with a thick, crunchy stalk that comes in white, red or yellow with wide fan-like green leaves.
Chard has a thick, crunchy stalk to which fan-like wide green leaves are attached. The leaves may either be smooth or curly, depending upon the variety, and feature lighter-colored ribs running throughout. The stalk, which can measure almost two feet in length, comes in a variety of colors including white, red, yellow and orange. Sometimes, in the market, different colored varieties will be bunched together and labeled "rainbow chard."
History
Swiss chard isn't native to Switzerland. Its actual homeland of chard lies further south, in the Mediterranean region; in fact, the Greek philosopher, Aristotle wrote about chard in the fourth century B.C. This is not surprising given the fact that the ancient Greeks, and later the Romans, honored chard for its medicinal properties. Chard got its common name from another Mediterranean vegetable, cardoon, a celery-like plant with thick stalks that resemble those of chard. The French got the two confused and called them both "carde."
How to Select and Store
Choose chard that is held in a chilled display as this will help to ensure that it has a crunchier texture and sweeter taste. Look for leaves that are vivid green in color and that do not display any browning or yellowing. The leaves should not be wilted nor should they have tiny holes. The stalks should look crisp and be unblemished.
Do not wash Swiss chard before storing as the exposure to water encourages spoilage. Place chard in a plastic storage bag and wrap the bag tightly around the chard, squeezing out as much of the air from the bag as possible. Place in refrigerator where it will keep fresh for up to 5 days. If you have large batches of chard, you can blanch the leaves and then freeze them.
Tips for Preparing and Cooking
Tips for Preparing Swiss Chard
Rinse Swiss chard under cold running water. Do not soak chard as this will result in the loss of water-soluble nutrients to the water. Remove any area of the leaves that may be brown, slimy, or have holes.
Stack the leaves and slice into 1-inch slices until you reach the stems. Only the white stems of the Fordhook variety of chard are tender enough to eat. Cut stems into 1/2-inch slices discarding the bottom 1 inch portion. We don't recommend cooking the stems of the varieties with colored stems.
The Healthiest Way of Cooking Swiss Chard
Swiss chard is only one of three vegetables we recommend boiling to free up acids and allowing them to leach into the boiling water; this brings out a sweeter taste from the chard. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.
Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add chard to the boiling water. If stems are more than 1-inch wide, cook them for 2 minutes before adding the leaves. If less than 1 inch in width you can boil the leaves and stems together for 3 minutes. Begin timing as soon as you place the chard in the pot if you are using 1 pound or less of chard. If you are cooking large quantities of chard bring the water back to a boil before beginning timing the 3 minutes. Do not cover the pot when cooking chard. Leaving the pot uncovered helps to release more of the acids with the rising steam.
While we have not seen research on cooking, Swiss chard, and oxalates, there is some research on this topic with another chenopod family vegetable, spinach. Research has shown that the boiling of spinach in large amounts of water helps decrease the oxalic acid content by as much as 50%.
Remove Swiss chard from pot, press out liquid with a fork, place in a bowl, toss with our Mediterranean
Dressing, and top with your favorite optional ingredients. For details see 3-Minute Swiss Chard.
How to Enjoy
A Few Quick Serving Ideas
Toss penne pasta with olive oil, lemon juice, garlic, and cooked Swiss chard.
Add zest to omelets and frittatas by adding some boiled Swiss chard.
Use chard in place of or in addition to spinach when preparing vegetarian lasagna.
WHFoods Recipes That Feature Swiss Chard
Broiled Rosemary Chicken over Pureed Lentils
Spicy Vegetable Tart
3-Minute Swiss Chard
Individual Concerns
Swiss Chard and Oxalates
Swiss chard is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating Swiss chard. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits—including absorption of calcium—from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"
Nutritional Profile
Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E, and iron. It is a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus, and protein. Additionally, Swiss chard is a good source of pantothenic acid, zinc, vitamin B1, vitamin B3, folate, and selenium.
For an in-depth nutritional profile click here: Swiss chard.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Swiss chard is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Swiss Chard, chopped, boiled
1.00 cup
175.00 gramsCalories: 35
GI: very low
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 572.77 mcg 636 327.3 excellent
vitamin A 535.85 mcg RAE 60 30.6 excellent
vitamin C 31.50 mg 42 21.6 excellent
magnesium 150.50 mg 38 19.4 excellent
copper 0.29 mg 32 16.6 excellent
manganese 0.58 mg 29 14.9 excellent
potassium 960.75 mg 27 14.1 excellent
vitamin E 3.31 mg (ATE) 22 11.3 excellent
iron 3.96 mg 22 11.3 excellent
fiber 3.67 g 15 7.5 very good
choline 50.23 mg 12 6.1 very good
vitamin B2 0.15 mg 12 5.9 very good
calcium 101.50 mg 10 5.2 very good
vitamin B6 0.15 mg 9 4.5 very good
phosphorus 57.75 mg 8 4.2 very good
protein 3.29 g 7 3.4 very good
pantothenic acid 0.29 mg 6 3.0 good
zinc 0.58 mg 5 2.7 good
vitamin B1 0.06 mg 5 2.6 good
vitamin B3 0.63 mg 4 2.0 good
folate 15.75 mcg 4 2.0 good
selenium 1.57 mcg 3 1.5 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Swiss chard
References
Asai A, Yonekura L, and Nagao A. Low bioavailability of dietary epoxyxanthophylls in humans. Br J Nutr. 2008 Aug;100(2):273-277. 2008.
Bobek P, Galbavy S, Mariassyova M. The effect of red beet (Beta vulgaris var. rubra) fiber on alimentary hypercholesterolemia and chemically induced colon carcinogenesis in rats. Nahrung 2000 Jun;44(3):184-7. 2000.
Bolkent S, Yanarda R, Tabakolu-Ouz A et al. Effects of chard (Beta vulgaris L. var. Cicla) extract on pancreatic B cells in streptozotocin-diabetic rats: a morphological and biochemical study. J Ethnopharmacol. 2000 Nov;73(1-2):251-9. 2000.
Ishizuka S, Ito S, Onuma M, et al. Ingestion of sugar beet fiber enhances irradiation-induced aberrant crypt foci in the rat colon under an apoptosis-suppressed condition. Carcinogenesis 1999 Jun;20(6):1005-9. 1999. PMID:13010.
Kirsh VA, Peters U, Mayne ST et al. Prospective study of fruit and vegetable intake and risk of prostate cancer. J Natl Cancer Inst. 2007 Aug 1;99(15):1200-9. 2007.
Kugler F, Stintzing FC, and Carle R. Identification of Betalains from Petioles of Differently Colored Swiss Chard (Beta vulgaris L. ssp. cicla [L.] Alef. Cv. Bright Lights) by High-Performance Liquid Chromatography-Electrospray Ion. J. Agric. Food Chem., 2004, 52 (10), pp 2975-2981. 2004.
Li T, Molteni A, Latkovich P, Castellani W, Baybutt RC. Vitamin A depletion induced by cigarette smoke is associated with the development of emphysema in rats. J Nutr. 2003 Aug;133(8):2629-34. 2003. PMID:12888649.
Lucarini M, Lanzi S, D'Evoli L et al. Intake of vitamin A and carotenoids from the Italian population--results of an Italian total diet study. Int J Vitam Nutr Res. 2006 May;76(3):103-9. 2006.
Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Associations of vegetable and fruit consumption with age-related cognitive change. Neurology. 2006 Oct 24;67(8):1370-6. 2006. PMID:17060562.
Ozsoy-Sacan O, Karabulut-Bulan O, Bolkentz S et al. Effects of Chard (Beta vulgaris L. var cicla) on the Liver of the Diabetic Rats: A Morphological and Biochemical Study. Bioscience, Biotechnology, and Biochemistry Vol. 68 (2004) , No. 8 pp.1640-1648. 2004.
Pyoa YH, Lee TC, Logendrac L et al. Antioxidant activity and phenolic compounds of Swiss chard (Beta vulgaris subspecies cycla) extracts. Food Chemistry Volume 85, Issue 1, March 2004, pages 19-26. 2004.
Song W, Derito CM, Liu MK et al. Cellular antioxidant activity of common vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6621-9. 2010.
Tundis R, Loizzo MR and Menichini F. Natural products as alpha-amylase and alpha-glucosidase inhibitors and their hypoglycaemic potential in the treatment of diabetes: an update. Mini Rev Med Chem. 2010 Apr;10(4):315-31. 2010.
Yanardag R, Bolkent S, Ozsoy-Sacan O et al. The effects of chard (Beta vulgaris L. var. cicla) extract on the kidney tissue, serum urea and creatinine levels of diabetic rats. Phytother Res 2002 Dec;16(8):758-61. 2002.
What's New and Beneficial about Walnuts
Researchers are convinced—more than ever before—about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Some websites will encourage you to remove the walnut skin—that whitish, sometimes waxy, sometimes flaky, outermost part of shelled walnuts. There can be slight bitterness to this skin, and that's often the reason that websites give for removing it. However, we encourage you not to remove this phenol-rich portion.
The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.
Most U.S. adults have yet to discover the benefits of walnuts. A recent study has determined that only 5.5% of all adults (ages 19-50) consume tree nuts of any kind! This small percentage of people actually do a pretty good job of integrating tree nuts (including walnuts) into their diet, and average about 1.25 ounces of tree nuts per day. But the other 94.5% of us report no consumption of tree nuts whatsoever. In a recent look at the nutritional differences between tree nut eaters and non-eaters, researchers have reported some pretty notable findings: on a daily average, tree nut eaters take in 5 grams more fiber, 260 milligrams more potassium, 73 more milligrams of calcium, 95 more milligrams of magnesium, 3.7 milligrams more vitamin E, and 157 milligrams less sodium!
Many of us can go local for our supply of walnuts. According to the latest trade statistics, 38% of all walnuts are grown in the U.S. Of that 38%, the vast majority (almost 90%) come from California, and particularly from the San Joaquin and Sacramento Valleys. Buying walnuts closer to home can provide great benefits from the standpoint of sustainability.
Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes. Some phytonutrients found in walnuts—for example, the quinone juglone—are found in virtually no other commonly-eaten foods. Other phytonutrients—like the tannin tellimagrandin or the flavonol morin—are also rare and valuable as antioxidants and anti-inflammatory nutrients. These anti-inflammatory and antioxidant phytonutrients also help explain the decreased risk of certain cancers—including prostate cancer and breast cancer—in relationship to walnut consumption.
WHFoods Recommendations
Walnuts are part of the tree nut family. This food family includes Brazil nuts, cashews, hazelnuts (filberts), macadamia nuts, pecans, pine nuts, pistachios and walnuts. It would be difficult to overestimate the potential health benefits associated with this food family! In the majority of dietary studies, approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically significant benefits, and that's the amount we recommend that you incorporate into your daily diet. In the case of walnuts, one ounce means about 7 shelled walnuts, or 14 walnut halves.
Of course, since tree nuts (including walnuts) are a high-calorie food, it's important to incorporate tree nuts into an overall healthy diet that remains on target in terms of calories. Luckily, research has shown that many people are able to take this step with good success in terms of overall caloric intake.
Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert.
Walnuts, English, dried pieces
0.25 cup
(30.00 grams)Calories: 196
GI: low
NutrientDRI/DV
omega-3 fats113%
copper53%
manganese51%
molybdenum20%
biotin19%
This chart graphically details the %DV that a serving of Walnuts provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Walnuts can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Walnuts, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Cardiovascular Benefits
No aspect of walnuts has been better evaluated in the research than their benefits for the heart and circulatory system. Some review studies have emphasized the very favorable impact of walnuts on "vascular reactivity," namely, the ability of our blood vessels to respond to various stimuli in a healthy manner. In order to respond to different stimuli in a healthy way, many aspects of our cardiovascular system must be functioning optimally. These aspects include: ample presence of antioxidant and anti-inflammatory nutrients, proper blood composition, correct balance in inflammation-regulating molecules, and proper composition and flexibility in our blood vessel walls. Researchers have determined the ability of walnuts to have a favorable impact on all of these aspects. The chart below summarizes some key research findings about walnuts and heart health:
Cardiovascular Aspect Walnut Benefit
Blood Quality decreased LDL cholesterol; decreased total cholesterol; increased gamma-tocopherol; increased omega-3 fatty acids in red blood cells (alpha-linolenic acid)
Vasomotor Tone decreased aortic endothelin; improved endothelial cell function
Risk of Excessive Clotting decreased maximum platelet aggregation rate; decreased platelet activation
Risk of Excessive Inflammation decreased C reactive protein (CRP); decreased tumor necrosis factor alpha (TNF-a)
Research on the blood pressure benefits of walnuts has been mixed. We suspect that these mixed results are related to the surprising differences in mineral composition amongst different varieties of walnuts. Researchers have long been aware of the relationship between healthy blood pressure and intake of specific minerals, including potassium, calcium, and magnesium. In multiple studies, these minerals have a much greater impact on blood pressure than the mineral sodium (familiar to most people in its sodium chloride form, i.e., everyday table salt). We've seen studies showing the following ranges for key blood pressure-regulating minerals in walnuts:
Mineral Natural Range Found Amongst Different Walnut Varieties (milligrams per 100 grams)
Potassium 375-500
Calcium 13-91
Magnesium 189-278
Even though there are valuable amounts of these blood pressure-regulating minerals in virtually all varieties of walnuts, the ranges above may help explain why some studies have shown statistically significant benefits from walnuts on blood pressure while others have not.
Not in question with respect to walnuts and cardiovascular support is their reliable omega-3 content. Adequate intake of omega-3s, including the alpha-linolenic acid (ALA) present in walnuts, has repeatedly been shown to help improve a wide variety of cardiovascular functions, including blood pressure. In at least one research study, adults have been able to significantly increase their blood level of ALA with as few as 4 walnuts per day.
Walnuts Help Reduce Problems in Metabolic Syndrome
In the United States, as many as 1 in 4 adults may be eligible for diagnosis with Metabolic Syndrome (MetS). MetS isn't so much a "disease" as a constellation of problematic and overlapping metabolic problems including excessive blood fats (triglycerides), high blood pressure, inadequate HDL cholesterol, and obesity (as measured by waist circumference, and/or body mass index). Recent studies have shown that approximately one ounce of walnuts daily over a period of 2-3 months can help reduce several of these MetS-related problems. In addition, addition of walnuts to participant diets has also been shown to decrease "abdominal adiposity"—the technical term for the depositing of fat around the mid-section. Importantly, the MetS benefits of added walnuts have been achieved without causing weight gain in any the studies we've seen to date.
Benefits in Treatment of Type 2 Diabetes
Although we think about type 2 diabetes as a problem primarily related to blood sugar control and insulin metabolism, persons diagnosed with type 2 diabetes typically have health problems in other related systems, and are at special risk for cardiovascular problems. An important part of the goal in designing a diet plan for persons with type 2 diabetes is lowering the risk of future cardiovascular problems. In this context, consumption of walnuts is establishing a more and more impressive research track record. Increased flexibility in the response of the cardiovascular system following meals has been a repeated finding in research on walnuts. A variety of different measurements on blood vessel functioning (including their measurement by ultrasound) show a relatively small amount of daily walnut intake (1-2 ounces) to provide significant benefits in this area for persons with type 2 diabetes. Better blood fat composition (including less LDL cholesterol and less total cholesterol) has also been demonstrated in persons with type 2 diabetes.
Anti-Cancer Benefits
Given the wide variety antioxidant and anti-inflammatory nutrients found in walnuts, it's not surprising to see research on this tree nut showing measurable anti-cancer benefits. The antioxidant properties of walnuts help lower risk of chronic oxidative stress, and the anti-inflammatory properties help lower risk of chronic inflammation, and it is precisely these two types of risk, that, when combined, pose the greatest threat for cancer development. Prostate cancer and breast cancer are the best-studied types of cancer with respect to walnut intake, and their risk has been found to be reduced by fairly large amounts of walnut consumption. (Large in this case means approximately 3 ounces per day.) For prostate cancer, the evidence is somewhat stronger, and more studies have involved human subjects. For breast cancer, most of the evidence has been based on studies of rats and mice.
Other Health Benefits
The anti-inflammatory nutrients in walnuts may play a special role in support of bone health. A recent study has shown that large amounts of walnuts decrease blood levels of N-telopeptides of type 1 collagen (NTx). These collagen components provide a good indicator of bone turnover, and their decreased blood level in response to walnut intake is an indication of better bone stability and less mineral loss from the bone. "Large amounts" of walnuts (in this study, actually raw walnuts plus walnut oil) translated into 50% of total dietary fat. In an everyday diet that provided 2,000 calories and 30% of those calories from fat, this 50% standard for walnuts would mean about 67 grams of fat from walnuts or 4 ounces of this tree nut on a daily basis. While this amount is more than would most people would ordinarily consume, we expect the health benefits of walnuts for bone health to be demonstrated in future studies at substantially lower levels of intake.
Walnuts have also produced a good track record in the research as a desirable food for support of weight loss and for prevention of obesity. That finding often surprises people because they think of high-fat, high-calorie foods as a primary contributing factor to obesity and to weight gain. In general, overconsumption of high-fat, high-calorie foods is a primary contributing factor to obesity and weight gain. However, obesity has also been clearly identified by researchers as involving chronic, unwanted inflammation. As discussed earlier in this Health Benefits section and throughout this walnuts' profile, walnuts are unique in their collection of anti-inflammatory nutrients. These nutrients include omega-3 fatty acids; phytonutrients including tannins, phenolic acids, and flavonoids; quinones like juglone; and other anti-inflammatory phytonutrients. These anti-inflammatory benefits can overshadow the high-calorie and high-fat risk posed by walnuts, and that's exactly what they have done in an increasing number of research studies involving risk and/or treatment of obesity. While it is definitely possible to overconsume walnuts, most everyday diets could remain correctly balanced in terms of calories and fat while still including fairly generous amounts of walnuts (in the range of 1-3 ounces).
A limited (but increasing) number of studies have shown potential health benefits for walnuts in the area of memory and general thought processes (often referred to as "cognitive" processes). Thus far, most of the initial research in this area has involved rats and mice, but we expect to see cognitive benefits of walnuts for humans becoming a topic of increasing research interest.
A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes. It has also been found to be naturally occurring within walnuts. Average melatonin (MLT) content of walnuts is approximately 3.6 nanograms (ng) per gram (g), or 102ng/ounce. Other commonly eaten foods—for example, cherries—have also been found to measurable amounts of MLT. Researchers are not yet sure how everyday intake of MLT from walnuts is involved in our health, but several study authors have hypothesized about the MLT in walnuts as playing an important role (along with other walnut nutrients) in the anti-cancer benefits of this unusual food.
Description
Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. While walnuts are harvested in December, they are available year round and a great source of those all-important omega-3 fatty acids.
It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard.
While there are numerous species of walnut trees, three of the main types of walnuts consumed are the English (or Persian) walnut, Juglans regia; the black walnut, Juglans nigra; and the white (or butternut) walnut, Juglans cinerea. The English walnut is the most popular type in the United States and features a thinner shell that is easily broken with a nutcracker. The black walnut has thicker shells that are harder to crack and a much more pungent distinctive flavor. The white walnut features a sweeter and oilier taste than the other two types, although it is not as widely available and therefore may be more difficult to find in the marketplace. Within these basic types of walnuts, there are dozens of different varieties (also called cultivars). It's not uncommon to see research studies that evaluate several dozen different cultivars of English or black walnuts. All types and varieties of walnuts can have unique nutrient composition. Sometimes within a particular type of walnut—for example, English walnut—there is a surprising amount of nutritional variety. The bottom line here is to not to get caught up in thinking that one main type of walnut (for example, English versus black) is best, but to take advantage of the nutritional variety offered by walnuts overall.
History
While walnut trees have been cultivated for thousands of years, the different types have varying origins. The English walnut originated in India and the regions surrounding the Caspian Sea, hence it is known as the Persian walnut. In the 4th century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. Throughout its history, the walnut tree has been highly revered; not only does it have a life span that is several times that of humans, but its uses include food, medicine, shelter, dye and lamp oil. It is thought that the walnuts grown in North America gained the moniker "English walnuts," since they were introduced into America via English merchant ships.
Black walnuts and white walnuts are native to North America, specifically the Central Mississippi Valley and Appalachian area. They played an important role in the diets and lifestyles of both the Native American Indians and the early colonial settlers.
China is presently the largest commercial producer of walnuts in the world, with about 360,000 metric tons produced per year. The United States is second, with about 294,000 metric tons of production. Within the U.S., about 90% of all walnuts are grown in California, particularly within the San Joaquin and Sacramento Valleys The annual combined walnut output of Iran and Turkey is approximately the same as the United States, and the Ukraine and Romania are next in line in terms of total walnut production.
How to Select and Store
When purchasing whole walnuts that have not been shelled choose those that feel heavy for their size. Their shells should not be cracked, pierced or stained, as this is oftentimes a sign of mold development on the nutmeat, which renders it unsafe for consumption.
Shelled walnuts are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the walnuts are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing walnuts in bulk or in a packaged container avoid those that look rubbery or shriveled. If it is possible to smell the walnuts, do so in order to ensure that they are not rancid.
Due to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Tips for Preparing and Cooking
Tips for Preparing Walnuts
In whatever style you decide to prepare walnuts, it's worth including the skin. Some people may not even notice that there is a walnut skin. But that whitish, sometimes waxy, sometimes flaky, outermost part of the walnut (once it has been shelled) is the skin. Researchers now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. The list of health supportive compounds in these three phenol families is a large one, and it continues to grow as researchers learn more and more about this amazing tree nut. Some websites will encourage you to remove the walnut skin and will usually cite its slight bitterness as their reason for doing so. We encourage you not to remove this phenol-rich portion.
Preparing walnuts can be quite simple! Just chop and serve on your favorite salad, vegetable dish, fruit, or dessert.
How to Enjoy
A Few Quick Serving Ideas
Mix crushed walnuts into plain yogurt and top with maple syrup.
Add walnuts to salads or healthy sautéed vegetables.
Purée walnuts, cooked lentils and your favorite herbs and spices in a food processor. Add enough olive or flax oil so that it achieves a dip-like consistency.
Add walnuts to your favorite poultry stuffing recipe.
To roast walnuts at home, do so gently—in a 160-170°F (about 75°C) oven for 15-20 minutes—to preserve the healthy oils. For more on the effect of high heat roasting on nuts, please see the following article.
Make homemade walnut granola: Mix together approximately 1/2 cup of honey, 3 to 4 tablespoons of blackstrap molasses, a tablespoon of vanilla, a dash of salt, and a teaspoon each of your favorite spices, such as cinnamon, ginger and/or nutmeg. Place 6-8 cups of rolled oats in a large bowl and toss to coat with the honey-blackstrap mixture. Then spread on a cookie sheet and bake at 275°F (135°C) for 45 minutes. Cool and mix in 1/2 to 1 cup of walnuts.
WHFoods Recipes That Include Walnuts
10-Minute Energizing Oatmeal
Hot Polenta Breakfast with Dried Fruit Compote
Millet with Dried Fruit Compote
Perfect Oatmeal
Prunes in Orange Sauce
Healthy Caesar Salad
Healthy Chef's Salad with Walnuts and French Dressing
Tuna Salad Surprise
Broiled Rosemary Chicken over Pureed Lentils
Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs
Quick Broiled Chicken Breast with Honey-Mustard Sauce
Mediterranean Lentil Salad
Arugula Salad with Walnut Croutons
Creamy Romaine Salad
Figs, Walnuts and Spinach Salad
Roasted Beets
Wild Rice Pilaf
5-Minute Fresh Plums in Sweet Sauce
Apricot Tart
Blackberry Tart
Cranberry and Fresh Pear Cobbler
No-Bake Apple Walnut Tart
Sesame Bar
Individual Concerns
Allergic Reactions to Tree Nuts (Such As Walnuts)
Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It's important to realize that the frequency of problems varies from country to country and can change significantly along with changes in the food supply or with other manufacturing practices. For example, in several part of the world, including Canada, Japan, and Israel, sesame seed allergy has risen to a level of major concern over the past 10 years.
In the United States, beginning in 2004 with the passage of the Food Allergen Labeling and Consumer Protection Act (FALCPA), food labels have been required to identify the presence of any major food allergens. Since 90% of food allergies in the U.S. have been associated with 8 food types as reported by the U.S. Centers for Disease Control, it is these 8 food types that are considered to be major food allergens in the U.S. and require identification on food labels. The 8 food types classified as major allergens are as follows: (1) wheat, (2) cow's milk, (3) hen's eggs, (4) fish, (5) crustacean shellfish (including shrimp, prawns, lobster and crab); (6) tree nuts (including cashews, almonds, walnuts, pecans, pistachios, Brazil nuts, hazelnuts and chestnuts); (7) peanuts; and (8) soy foods. In the case of walnuts, there is also some evidence showing cross-reactivity with cashews, peanuts, and sesame seeds, such that persons suspecting food allergy to walnuts may also want to determine the dietary safety and appropriateness of these other foods.
These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.
Food allergy symptoms may sometimes be immediate and specific and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.
Nutritional Profile
Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including being a very good source of manganese and copper. They are also a good source of molybdenum and the B vitamin biotin. Many other minerals are provided by walnuts in valuable amounts. These minerals include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium and zinc. Vitamin B6, while not especially concentrated in walnuts, may be more bioavailable in this food. In terms of phytonutrients, walnuts contain antioxidant and anti-inflammatory compounds, including more than a dozen phenolic acids, numerous tannins (especially ellagitannins, including tellimagrandins), and a wide variety of flavonoids. The vitamin E composition of walnuts is also of special mention, since there is an unusual concentration of the gamma-tocopherol form of vitamin E in this tree nut.
For an in-depth nutritional profile click here: Walnuts.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Walnuts is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Walnuts, English, dried pieces
0.25 cup
30.00 gramsCalories: 196
GI: low
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
omega-3 fats 2.72 g 113 10.4 excellent
copper 0.48 mg 53 4.9 very good
manganese 1.02 mg 51 4.7 very good
molybdenum 8.85 mcg 20 1.8 good
biotin 5.70 mcg 19 1.7 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Walnuts
References
Anderson K.J.; Teuber S.S.; Gobeille A.; Cremin P.; Waterhouse A.L.; Steinberg F.M. Walnut polyphenolics inhibit in vitro human plasma and LDL oxidation. Journal of Nutrition, Vol. 131, Issue 11: 2837-2842. 2001.
Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
Cortes B, Nunez I, Cofan M, Gilabert R, Perez-Heras A, Casals E, Deulofeu R, Ros E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006 Oct 17;48(8):1666-71. 2006. PMID:17045905.
Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
Fukuda T, Ito H, Yoshida T. Antioxidative polyphenols from walnuts (Juglans regia L.). Phytochemistry. Aug;63(7):795-801. 2003.
Gillen LJ, Tapsell LC, Patch CS, Owen A, Batterham M. Structured dietary advice incorporating walnuts achieves optimal fat and energy balance in patients with type 2 diabetes mellitus. J Am Diet Assoc. 2005 Jul;105(7):1087-96. 2005. PMID:15983525.
Griel AE, Kris-Etherton PM, Hilpert KF, Zhao G, West SG, Corwin RL. An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans. Nutr J. 2007 Jan 16;6:2. 2007. PMID:17227589.
Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535.
Marangoni F, Colombo C, Martiello A, Poli A, Paoletti R, Galli C. Levels of the n-3 fatty acid eicosapentaenoic acid in addition to those of alpha linolenic acid are significantly raised in blood lipids by the intake of four walnuts a day in humans. Nutr Metab Cardiovasc Dis. 2006 Sep 25; [Epub ahead of print] . 2006. PMID:17008073.
Morgan JM, Horton K, Reese D et al. Effects of walnut consumption as part of a low-fat, low-cholesterol diet on serum cardiovascular risk factors. Int J Vitam Nutr Res 2002 Oct; 72(5):341-7. 2002.
Patel G. Essential fats in walnuts are good for the heart and diabetes. J Am Diet Assoc. 2005 Jul;105(7):1096-7. 2005. PMID:15983525.
Reiter RJ, Manchester LC, Tan DX. Melatonin in walnuts: influence on levels of melatonin and total antioxidant capacity of blood. Nutrition. 2005 Sep;21(9):920-4. 2005. PMID:15979282.
Ros E, Nunez I, Perez-Heras A, Serra M, Gilabert R, Casals E, Deulofeu R. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial. Circulation. 2004 Apr 6;109(13):1609-14. 2004. PMID:15037535.
Stevens LJ, Zentall SS, Abate ML, et al. Omega-3 Fatty Acids in Boys with Behavior, Learning, and Health Problems. Physiol Behav 59(4/5) 915-920. 1996. 1996.
Stevens LJ, Zentall SS, Deck JL, et al. Essential Fatty Acid Metabolism in Boys with Attention-Deficit Hyperactivity Disorder. American Journal of Clinical Nutrition, 1995 Oct; 62(4): 761-8. 1995.
Tapsell LC, Gillen LJ, Patch CS, Batterham M, Owen A, Bare M, Kennedy M. Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes. Diabetes Care. 2004 Dec;27(12):2777-83. 2004. PMID:15562184.
Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut consumption and decreased risk of cholecystectomy in women. Am J Clin Nutr. 2004 Jul;80(1):76-81. 2004. PMID:15213031.
Ueshima H, Stamler J, Elliott P, Chan Q, Brown IJ, Carnethon MR, Daviglus ML, He K, Moag-Stahlberg A, Rodriguez BL, Steffen LM, Van Horn L, Yarnell J, Zhou B. Food Omega-3 Fatty Acid Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure. INTERMAP Study. Hypertension. 2007 Jun 4; [Epub ahead of print] . 2007. PMID:17548718.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
Zhao G, Etherton TD, Martin KR, West SG, Gillies PJ, Kris-Etherton PM. Dietary {alpha}-Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women. J Nutr. 2004 Nov;134(11):2991-2997. 2004. PMID:15514264.
AWESOME!!...I know so little...but helping those in need seems to me the only way to be...thank you for caring~
SWEET POTATOES!!!!
NFL Star Quits Football To Build Free Farm And Feed Hungry People
NFL star Jason Brown has quit playing football professionally, and now spends his days as a farmer, who harvests free food for the hungry.
Jason Brown was drafted by the Baltimore Ravens in the fourth round of the 2005 NFL Draft, and played college football at North Carolina.
On February 28, 2009, Brown signed a five-year deal with the St. Louis Rams that was worth $37.5 million, and included a $20 million guarantee.
At the time, the deal made Brown the highest paid center in the NFL. On March 12, 2012, he was released by the Rams and decided to take a new direction in his life.
After he left football, Brown purchased a 1,030 acre farm near Louisburg, N.C, where he harvests food for the hungry.
Last weekend, Brown gave away 46,000 pounds of sweet potatoes, in addition to the 10,000 pounds of cucumbers that he has already given away.
“You look over a sweet potato field and you don’t see a crop, the vines are kind of wilting. There is nothing there to pick. You’ve got to have faith. I went out to plow up the potatoes last week and looked behind the tractor. I don’t know if I’ve ever seen anything quite as beautiful as those big brown potatoes lying everywhere,” Brown told a local journalist.
What's New and Beneficial about Sweet Potatoes
Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).
Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color. Sometimes it's impossible to tell from the skin of sweet potato just how rich in purple tones its inside will be. That's because scientists have now identified the exact genes in sweet potatoes (IbMYB1 and IbMYB2) that get activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh. The purple-fleshed sweet potato anthocyanins—primarily peonidins and cyanidins—have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals. For more details on purple-fleshed and orange-fleshed sweet potatoes, please see our Description section below.
It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat.
Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. This benefit isn't limited to the food's appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.
Most dry beans and tubers have their own unique storage proteins. Soybeans have glycinins, potatoes have patatins, yams have dioscorins, and corn has zeins. While researchers have long been aware of sporamins—storage proteins in sweet potato—only recently has research shown some of their unique antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.
WHFoods Recommendations
Sweet potatoes don't have to take a long time to prepare. Cutting them into 1/2-inch slices and Healthy Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition. For more on The Healthiest Way of Cooking Sweet Potatoes see the How to Enjoy section below.
Sweet Potato, baked
1.00 medium
(200.00 grams)Calories: 180
GI: medium
NutrientDRI/DV
vitamin A214%
vitamin C52%
manganese50%
copper36%
pantothenic acid35%
vitamin B634%
biotin29%
potassium27%
fiber26%
vitamin B319%
vitamin B118%
vitamin B216%
phosphorus15%
This chart graphically details the %DV that a serving of Sweet potatoes provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Sweet potatoes can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Sweet potatoes, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer!
One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Each category brings with it valuable health benefits.
Antioxidant Nutrients in Sweet Potato
Sweet potatoes contain a wealth of orange-hued carotenoid pigments. In countries throughout Africa, in India and in the Caribbean, sweet potatoes have been shown to be a highly effective way of providing school age children with sizable amounts of their daily vitamin A. In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables. Because sweet potatoes are available in many countries on a virtual year-round basis, their ability to provide us with a key antioxidant like beta-carotene makes them a standout antioxidant food.
Yet beta-carotene only begins to tell the story of sweet potato antioxidants. Particularly in purple-fleshed sweet potato, antioxidant anthocyanin pigments are abundant. Cyanidins and peonidins are concentrated in the starchy core of part of purple-fleshed sweet potatoes, and these antioxidant nutrients may be even more concentrated in the flesh than in the skin. That's sweet potatoes have genes (IbMYB1 and IbMYB2) that are specialized for the production of anthocyanin pigments in the fleshy part of the tuber. Ordinary, we have to rely on the skins of foods for this same level of anthocyanin antioxidants. But not in the case of sweet potatoes! Extracts from the highly pigmented and colorful purple-fleshed and purple-skinned sweet potatoes have been shown in research studies to increased the activity of two key antioxidant enzymes—copper/zinc superoxide dismutase (Cu/Zn-SOD) and catalase (CAT).
Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction might be important not only for individuals at risk of digestive tract problems but for all persons wanting to reduce the potential risk posed by the presence of heavy metal residues (like small amounts of mercury or cadmium or arsenic) in their diet.
Storage proteins in sweet potato also have important antioxidant properties. These storage proteins—called sporamins—get produced by sweet potato plants whenever the plants are subjected to physical damage. Their ability to help the plants heal from this damage is significantly related to their role as antioxidants. Especially when sweet potato is being digested inside of our gastrointestinal tract, we may get some of these same antioxidant benefits.
Anti-Inflammatory Nutrients in Sweet Potato
Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits. In the case of inflammation, scientists understand even more about the amazing properties of this tuber. In animal studies, activation of nuclear factor-kappa B (NF-kB); activation of inducible nitric oxide synthase (iNOS), and cyclooxygenase-2 (COX-2); and formation of malondialdehyde (MDA) have all be shown to get reduced following consumption of either sweet potato or its color-containing extracts. Since each of these events can play a key role in the development of unwanted inflammation, their reduction by sweet potato phytonutrients marks a clear role for this food in inflammation-related health problems. In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body.
What's equally fascinating about color-related sweet potato phytonutrients is their impact on fibrinogen. Fibrinogen is one of the key glycoproteins in the body that is required for successful blood clotting. With the help of a coagulation factor called thrombin, fibronogen gets converted into fibrin during the blood clotting process. Balanced amounts of fibrinogen, thrombin and fibrin are a key part of the body's health and its ability to close off wounds and stop loss of blood. However, excess amounts of these clotting-related molecules may sometimes pose a health risk. For example, excess presence of fibrinogen and fibrin can trigger unwanted secretion of pro-inflammatory molecules (including cytokines and chemokines). In animal studies, too much fibrin in the central nervous system has been associated with breakdown of the myelin sheath that surrounds the nerves and allows them to conduct electrical signals properly. If fibrin excess can trigger unwanted inflammation in nerve tissue and increase breakdown of the myelin wrapping the nerve cells (a process that is usually referred to as demyelination), health problems like multiple sclerosis (in which there is breakdown of the myelin nerve sheath) may be lessened through reduction of excess fibrinogen and/or fibrin. In preliminary animal studies, intake of sweet potato color extracts have been shown to accomplish exactly those results: reduction of inflammation, and simultaneous reduction of fibronogen levels. We look forward to exciting new research in this area of sweet potato's anti-inflammatory benefits.
Potential Improvement of Blood Sugar Regulation
Many people think about starchy root vegetables as a food group that could not possibly be helpful for controlling their blood sugar. That's because many people realize that food starches can be converted by our digestive tract into simple sugars. If foods are especially concentrated in starch, there can often be a risk of too much simple sugar release in our digestive tract and too much pressure upon our bloodstream to uptake more sugar. (The result in this situation would be an overly quick elevation of our blood sugar level.) What's fascinating about sweet potatoes is their ability to potentially improve blood sugar regulation—even in persons with type 2 diabetes— in spite of their glycemic index (GI) rating of medium. (Sweet potatoes are one of four WHFoods vegetables that have a GI ranking of medium. The other three vegetables are beets, corn, and leeks.) The 6.6 grams of dietary fiber in a medium sweet potato are definitely a plus in terms of blood sugar regulation, since they help steady the pace of digestion. But recent research has also shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. Persons with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin, and persons with healthier insulin metabolism tend to have higher levels. While more research on much larger groups of individuals to further evaluate and confirm these blood sugar regulating benefits, this area of health research is an especially exciting one for anyone who loves sweet potatoes but is nevertheless concerned about healthy blood sugar regulation.
Other Potential Health Benefits
One of the more intriguing nutrient groups provided by sweet potatoes—yet one of the least studied from a health standpoint—are the resin glycosides. These nutrients are sugar-related and starch-related molecules that are unusual in their arrangement of carbohydrate-related components, and also in their inclusion of some non-carbohydrate molecules. In sweet potatoes, researchers have long been aware of one group of resin glycosides called batatins (including batatin I and batatin II). But only recently have researchers discovered a related group of glycosides in sweet potato called batatosides (including batatodide III, batatoside IV, and batatoside V). In lab studies, most of these sweet potato glycosides have been shown to have antibacterial and antifungal properties. To what extent these carbohydrate-related molecules in sweet potatoes can provide us with health benefits in these same antibacterial and antifungal areas is not yet clear. But we expect to see increasing interest in sweet potato's batatins and batatosides and their potential to support our health.
Description
Although sweet potatoes may be part of the Thanksgiving tradition, be sure to add these wonderful naturally sweet vegetables to your meals throughout the year; they are some of the most nutritious vegetables around. Sweet potatoes can be found in your local markets year-round, however they are in season in November and December.
While many people lump all potatoes into one category, potatoes can actually be quite different in terms of their taste, flavor, texture, and nutrients. Sweet potatoes are no exception! Sweet potatoes belong to an entirely different food family than either yams or the common potato that is such a large part of the U.S. diet. From a science standpoint, here's a chart showing how different these three types of potatoes actually are.
Type of Potato Botanical Family Botanical Genus Botanical Species
Common U.S. Potato Solanaceae Solanum S. tuberosum
Sweet Potato Convolvulaceae Ipomoea I. batatas
Yam Dioscoreaceae Dioscorea D. alata*
* Worldwide, there are nearly 200 commonly eaten species of yam.
In some food families all foods belong not only to the same botanical family and genus but sometimes to the same species as well! For example, both Swiss chard and beets belong to the same botanical family and genus and species. When foods belong to the same family and genus, they are more likely to share commonality in their nutrient composition and health benefits. From this standpoint, potatoes are far more diverse, and when you choose sweet potatoes as a dietary root vegetable, you are getting a truly unique type of potato that is nutritionally different from other types.
Depending upon the variety, of which there are about 400, the skin and flesh of the sweet potato may be almost white, cream, yellow, orange, pink, or deep purple, although white/cream and yellow-orange flesh are most common. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends.
There are common names for most cultivars of sweet potatoes, and you may find the chart below helpful in selecting a sweet potato with the flesh color you desire based on the cultivar name.
Orange-fleshed* Purple-fleshed White-fleshed
Beuregarde Agena Batas
California Gold Japanese Purple Brazilian
Carolina Ruby Korean Purple Dingess
Covington Mokuau Hayman
Evangeline Okinawan O'Henry
Gold Nugget Purple Uyentan
*Most sweet potato cultivars that contain the word "gold" or the word "red" in their title are orange-fleshed varieties.
The intensity of the sweet potato's yellow or orange flesh color is directly correlated to its beta-carotene content. Our bodies can typically produce vitamin A from the beta-carotene in orange-fleshed sweet potato; this is why this nutrient is often referred to as "Provitamin A."
Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. In one study, the antioxidant activity in purple sweet potatoes was 3.2 times higher than that of a type of blueberry! An equally amazing fact about sweet potatoes is the antioxidant capacity of all their parts. Recent research has shown different genes to be at work in the flesh versus skin of the sweet potato producing different concentrations of anthocyanin antioxidants. Even the leaves of the sweet potato plant have been shown to provide important antioxidant benefits and are included in soups in many cuisines. Sweet potatoes can be grouped into two different categories depending upon the texture they have when cooked: some are firm, dry, and mealy, while others are soft and moist. In both types, the taste is starchy and sweet with different varieties having different unique tastes.
Sweet Potatoes and Yams
In the U.S., there is often much confusion between sweet potatoes and yams. They are completely different foods, belonging to different plant families. Sweet potatoes are much more highly available in the U.S. than are yams.
This confusion exists for two reasons. First, as a shopper, it is possible for you to find sweet potatoes and yams that look reasonably alike in terms of size, skin color, and flesh color. Second, government agencies have allowed these terms to be used somewhat interchangeably on labeling, so that you often cannot rely on the grocery store signs to help you determine whether you are looking at a bin full of sweet potatoes or a bin full of yams. For example, in many stores you can find bins that are labeled "Red Garnet Yams" and "Jewel Yams" and the foods in these bins are actually sweet potatoes. Here are some general practical rules that you can follow.
In most U.S. groceries, you should assume that you are always purchasing a sweet potato, even if the sign says "yams."Over 1 million sweet potatoes are commercially grown in the U.S. each year, while commercial production of yams in the U.S. is rare.
Don't use flesh color to decide whether you are getting a sweet potato or a yam. Both root vegetables come in a variety of colors. Once again, you should assume that you are getting a sweet potato regardless of flesh color.
If you are specially seeking a true yam (from the plant genus Dioscorea), it might be helpful to visit a more internationally focused store that specializes in foods from tropical countries.
Here is a little more background about the relationship between sweet potatoes and yams.
The name "yam" was adopted from "nyami"—the Fulani (West African) word that means "to eat" and that has traditionally been used to refer to yams. Yams are native to Africa and Asia, and unlike potatoes, they have the potential to grow to a much larger size.
From a science perspective, true yam is a root vegetable belonging to the Dioscoreaceae family, which are monocotyledons (or "monocots" for short, with the prefix "mono" referring to the fact that they have only one embryonic seed leaf). Sweet potatoes belong to the Convolvulaceae or morning glory plant family, are dicotyledons (or "dicots" for short, with the prefix "di" referring to the fact that they have two embryonic seed leaves), and are known by the scientific name of Ipomoea batatas. So as you can see, these two root vegetables come from very different parts of the plant world, even though their names have become so intertwined in the U.S. marketplace.
History
Sweet potatoes are native to Central and South America and are one of the oldest vegetables known to man. They have been consumed since prehistoric times as evidenced by sweet potato relics dating back 10,000 years that have been discovered in Peruvian caves.
Christopher Columbus brought sweet potatoes to Europe after his first voyage to the New World in 1492. By the 16th century, they were brought to the Philippines by Spanish explorers and to Africa, India, Indonesia and southern Asia by the Portuguese. Around this same time, sweet potatoes began to be cultivated in the southern United States, where they still remain a staple food in the traditional cuisine.
Worldwide, about 80 million tons of sweet potatoes are grown in China each year, with Africa producing about 14 million tons, Central and South America about 2 million, and the U.S. about 1 million tons. Within the U.S., over half of all commercially grown sweet potatoes come from the southern states (especially North Carolina).
How to Select and Store
Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively alters their taste.
Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days. Ideally, they should be kept out of the refrigerator in a cool, dry, dark place not above 60°F /15°C, which would fit the characteristics of a root cellar. Yet since most people don't have root cellars, we'd suggest just keeping your sweet potatoes loose (not in a plastic bag, but if desired, a brown paper bag with multiple air holes punched in it will work) and storing them in a cool, dark, and well-ventilated cupboard away from sources of excess heat (like the stove).
Tips for Preparing and Cooking
Tips for Preparing Sweet Potatoes
If you purchase organically grown sweet potatoes, you can eat the entire tuber, flesh and skin. Yet, if you buy conventionally grown ones, you should peel them before eating since sometimes the skin is treated with dye or wax; if preparing the sweet potato whole, just peel it after cooking.
As the flesh of sweet potatoes will darken upon contact with the air, you should cook them immediately after peeling and/or cutting them. If this is not possible, to prevent oxidation, keep them in a bowl covered completely with water until you are ready to cook them.
The Healthiest Way of Cooking Sweet Potatoes
Fortunately, from a nutrition standpoint, you have a number of good options for cooking sweet potatoes. While we have our own personal recommendation (namely, Healthy Steaming) here are some additional options that you may want to consider: Boiling: In several studies looking at the bioavailability of beta-carotene from sweet potatoes, boiling has been shown to be an effective cooking method. Consumption of boiled and mashed sweet potatoes has been shown to raise blood levels of vitamin A in children. When compared to roasting or baking, boiling has also been shown to have a more favorable impact on blood sugar regulation and to provide sweet potatoes with a lower glycemic index (GI) value. In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Stir-Frying: Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the sweet potatoes. (It doesn't take much fat for this better absorption to take place—only 3-5 grams.) What fat makes possible is the conversion of beta-carotene into a special form called micellar form. Micelles are specialized collections of molecules that allow fat-soluble substances (like beta-carotene) to move around comfortably in non-fat environments (like our water-based bloodstream). They can also make it easier for fat-soluble substances to get absorbed from our digestive tract. Among several studies that have shown the benefits of a fat-containing meal for absorption of beta-carotene from foods sweet potatoes, one study has shown that stir-frying in oil is one specific cooking technique for sweet potatoes that can enhance the bioavailability of their beta-carotene. It's interesting to note that the sweet potato stir-fry in this study used a very low stir-frying temperature of 200°F (93°C) and that only 5 minutes of stir-frying were required to achieve the beta-carotene bioavailability benefits.
While we recognize boiling and stir-frying as viable options for cooking sweet potatoes, we recommend Healthy Steaming of sweet potatoes for maximum nutrition and flavor. Our basic logic here is simple. It's easily possible to add a small amount of fat (like a tablespoon of extra virgin olive oil) to your sweet potato recipe after the sweet potatoes have been cooked. In that way, you will be able to avoid any heating of vegetable oils that might damage their heat-sensitive nutrients. At the same time, with the practice of steaming, you'll be able to avoid submersion of the sweet potato in boiling water. That kind of submersion could result in the leeching of additional water-soluble nutrients from the sweet potato. Our Healthy Steaming method for sweet potatoes is quite simple: Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil, slice potatoes into 1/2-inch slices. Steam for 7 minutes and toss with our Mediterranean Dressing and top with your favorite optional ingredients. For details see, 7-Minute Sweet Potatoes.
How to Enjoy
A Few Quick Serving Ideas
Purée cooked sweet potatoes with bananas, maple syrup and cinnamon. Top with chopped walnuts. The fat content of the walnuts will help you get optimal absorption of the beta-carotene in the sweet potatoes.
Steam cubed sweet potatoes, tofu, and broccoli. Mix in raisins and serve hot or cold with a curried vinaigrette dressing. Once again, the oil in the vinaigrette will help you improve the bioavailability of the sweet potatoes' beta-carotene.
Baked sweet potatoes are delicious even when served cold and therefore make a great food to pack in to-go lunches.
WHFoods Recipes That Feature Sweet Potatoes
Indian Style Lamb with Sweet Potatoes
Black Bean Burrito, Indian Style
Braised Kidney Beans & Sweet Potato
Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
7-Minute Sweet Potatoes
Golden Spinach and Sweet Potato Healthy Sauté
Healthy Mashed Sweet Potatoes
Yams with Ginger and Cinnamon
Individual Concerns
Sweet Potatoes and Oxalates
Sweet potatoes are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. While sweet potatoes are not nearly as high in oxalates as foods like spinach, beet greens, or rhubarb that contain hundreds of milligrams of oxalates per 1/2 cup, sweet potatoes still average about 30-40 milligrams of oxalates per half cup, and that amount is enough to classify them as high in oxalates in most food rating systems. ("High" usually starts with at least 10 milligrams of oxalates per 3.5 ounce—100 gram—serving, and then jumps up in levels where at least 100 milligrams is considering "very high." To be counted as "low" in oxalates, a food typically needs to contain less than 5 milligrams per 3.5-ounce serving.) When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating sweet potatoes. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits—including absorption of calcium—from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"
Nutritional Profile
The orange-flesh sweet potatoes are exceedingly rich in beta-carotene. The purple-flesh varieties are outstanding sources of anthocyanins, especially peonidins and cyanidins. Both types of sweet potatoes are rich in unique phytonutrients, including polysaccharide-related molecules called batatins and batatosides. Sweet potatoes also include storage proteins called sporamins that have unique antioxidant properties. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.
For an in-depth nutritional profile click here: Sweet potato.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Sweet potatoes is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Sweet Potato, baked
1.00 medium
200.00 gramsCalories: 180
GI: medium
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin A 1921.80 mcg RAE 214 21.4 excellent
vitamin C 39.20 mg 52 5.2 very good
manganese 0.99 mg 50 5.0 very good
copper 0.32 mg 36 3.6 very good
pantothenic acid 1.77 mg 35 3.5 very good
vitamin B6 0.57 mg 34 3.4 very good
biotin 8.60 mcg 29 2.9 good
potassium 950.00 mg 27 2.7 good
fiber 6.60 g 26 2.6 good
vitamin B3 2.97 mg 19 1.9 good
vitamin B1 0.21 mg 18 1.8 good
vitamin B2 0.21 mg 16 1.6 good
phosphorus 108.00 mg 15 1.5 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Sweet potatoes
References
Ahmad MH, Morrison EY, Asemota HN. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006.
Bahado-Singh PS, Wheatley AO et al. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006.
Bengtsson A, Brackmann C, Enejder A et al. Effects of Thermal Processing on the in Vitro Bioaccessibility and Microstructure of '-Carotene in Orange-Fleshed Sweet Potato. J Agric Food Chem. 2010 Oct 1. [Epub ahead of print]. 2010.
Chang WH, Huang YF, Yeh TS et al. Effect of purple sweet potato leaves consumption on exercise-induced oxidative stress, and IL-6 and HSP72 levels. J Appl Physiol. 2010 Sep 23. [Epub ahead of print]. 2010.
Choi JH, Choi CY, Lee KJ et al. Hepatoprotective effects of an anthocyanin fraction from purple-fleshed sweet potato against acetaminophen-induced liver damage in mice. J Med Food. 2009 Apr;12(2):320-6. 2009.
Failla ML, Thakkar SK and Kim JY. In vitro bioaccessibility of beta-carotene in orange fleshed sweet potato (Ipomoea batatas, Lam.). J Agric Food Chem. 2009 Nov 25;57(22):10922-7. 2009.
Han KH, Matsumoto A, Shimada K et al. Effects of anthocyanin-rich purple potato flakes on antioxidant status in F344 rats fed a cholesterol-rich diet. Br J Nutr. 2007 Nov;98(5):914-21. Epub 2007 Jun 11. 2007.
Hwang YP, Choi JH, Yun HJ et al. Anthocyanins from purple sweet potato attenuate dimethylnitrosamine-induced liver injury in rats by inducing Nrf2-mediated antioxidant enzymes and reducing COX-2 and iNOS expression. Food Chem Toxicol. 2010 Oct 8. [Epub ahead of print]. 2010.
Low JW, Arimond M, Osman N et al. A food-based approach introducing orange-fleshed sweet potatoes increased vitamin A intake and serum retinol concentrations in young children in rural Mozambique. J Nutr. 2007 May;137(5):1320-7. 2007.
Ludvik B, Hanefeld M, and Pacini G. Improved metabolic control by Ipomoea batatas (Caiapo) is associated with increased adiponectin and decreased fibrinogen levels in type 2 diabetic subjects. Diabetes Obes Metab. 2008 Jul;10(7):586-92. Epub 2007 Jul 21.
Mei X, Mu TH and Han JJ. Composition and physicochemical properties of dietary fiber extracted from residues of 10 varieties of sweet potato by a sieving method. J Agric Food Chem. 2010 Jun 23;58(12):7305-10. 2010.
Mills JP, Tumuhimbise GA, Jamil KM et al. Sweet potato beta-carotene bioefficacy is enhanced by dietary fat and not reduced by soluble fiber intake in Mongolian gerbils. J Nutr. 2009 Jan;139(1):44-50. Epub 2008 Dec 3. 2009.
Noda N and Horiuchi Y. The resin glycosides from the sweet potato (Ipomoea batatas L. LAM.). Chem Pharm Bull (Tokyo). 2008 Nov;56(11):1607-10. 2008.
Ozaki S, Oki N, Suzuki S et al. Structural Characterization and Hypoglycemic Effects of Arabinogalactan-Protein from the Tuberous Cortex of the White-Skinned Sweet Potato ( Ipomoea batatas L.). J Agric Food Chem. 2010 Oct 29. [Epub ahead of print]. 2010.
Philpott M, Ferguson LR, Gould KS et al. Anthocyanidin-containing compounds occur in the periderm cell walls of the storage roots of sweet potato (Ipomoea batatas). J Plant Physiol. 2009 Jul 1;166(10):1112-7. Epub 2009 Feb 6. 2009.
Tumuhimbise GA, Namutebi A and Muyonga JH. Microstructure and in vitro beta carotene bioaccessibility of heat processed orange fleshed sweet potato. Plant Foods Hum Nutr. 2009 Dec;64(4):312-8. 2009.
Wang YJ, Zheng YL, Lu J et al. Purple sweet potato color suppresses lipopolysaccharide-induced acute inflammatory response in mouse brain. Neurochem Int. 2010 Feb;56(3):424-30. Epub 2009 Nov 24. 2010.
Xie J, Han YT, Wang CB et al. Purple sweet potato pigments protect murine thymocytes from (60)Co gamma-ray-induced mitochondria-mediated apoptosis. Int J Radiat Biol. 2010 Aug 10. [Epub ahead of print]. 2010.
Yin YQ, Huang XF, Kong LY et al. Three new pentasaccharide resin glycosides from the roots of sweet potato (Ipomoea batatas). Chem Pharm Bull (Tokyo). 2008 Dec;56(12):1670-4. 2008.
Zhang ZF, Fan SH, Zheng YL et al. Purple sweet potato color attenuates oxidative stress and inflammatory response induced by d-galactose in mouse liver. Food Chem Toxicol. 2009 Feb;47(2):496-501. Epub 2008 Dec 13. 2009.
Tan Tan Noodles
This great tasting recipe will help you add the health-promoting benefits of buckwheat to your Healthiest Way of Eating.
Tan Tan Noodles Prep and Cook Time: Prep and cooking time: 15 minutes
Ingredients:
1/4 lb soba noodles*
1/2 cup minced scallion
Sauce
2 TBS peanut butter
2 TBS rice vinegar
1-1/2 TBS soy sauce
1 TBS honey
2 medium cloves garlic, chopped
2-1/2 TBS minced or grated fresh ginger
2 TBS water
pinch cayenne to taste
Salt and white pepper to taste
* for those who are gluten-intolerant, it's possible to find soba noodles that are made from 100% buckwheat rather than part buckwheat and part wheat.
Directions:
Bring lightly salted water to a boil and cook soba noodles according to package instructions.
While water is coming to a boil, blend sauce ingredients together in a blender and minced scallion.
Drain noodles, and toss with sauce and scallion.
Serves 4 as side dish
Nutritional Profile
Tan Tan Noodles
1.00 serving
(74.30 grams)Calories: 173
NutrientDRI/DV
vitamin K29%
biotin27%
manganese25%
phosphorus17%
vitamin B315%
protein14%
http://www.whfoods.com/genpage.php?tname=recipe&dbid=215
Use bitter herbs for optimal digestion and detoxification
Friday, November 07, 2014 by: Dr. David Jockers
Learn more: http://www.naturalnews.com/047552_bitter_herbs_digestion_detoxification.html#ixzz3IO5bsy92
What's New and Beneficial About Cranberries
When speaking in general terms about the health benefits of cranberries, it is also important to know that the most commonly consumed form of this food is juice processed from the berries and typically produced by adding generous amounts of sugar. This form of cranberry cannot provide you with cranberry's full phytonutrient benefits. The cranberry "presscake" - or what is left behind in terms of skins and flesh after the juice has been processed out - typically contains the bulk of the phytonutrients when evaluated in lab studies.
For many years, researchers believed that the ability of cranberries and cranberry juice to help prevent urinary tract infections (UTIs) was partly related to the strong acidity of the cranberries. Recent research has shown that it's not the acidity of the cranberries, but the unusual nature of their proanthocyanidins (PACs) that is related to prevention of UTIs.
The special structure of these PACs (involving A-type linkages between their components) acts as a barrier to bacteria that might otherwise latch on to the urinary tract lining. In many studies, the UTI-preventing benefits of cranberries are somewhat modest and limited to women who have recurrent UTIs. But this whole area of investigation has opened the door to an understanding of other possible cranberry benefits. For example, stomach ulcers are often related to overgrowth and over-linking of one particular type of stomach bacteria (Helicobacter pylori) to the stomach lining. In much the same way as cranberries may help prevent bacterial attachment to the lining of the urinary tract, they may also help prevent attachment of bacteria to the stomach lining. There is already some preliminary evidence that cranberries may help protect us from stomach ulcer in this way. We expect to see future studies confirming this fascinating type of health benefit.
A substantial number of recent studies have shown that whole cranberries consumed in dietary form—in comparison with purified cranberry extracts consumed in either liquid or dried supplement form—do a better job of protecting our cardiovascular system and our liver. Several groups of researchers have summarized their health benefit findings by pointing out that it is the synergy among cranberry nutrients (rather than individual cranberry components) that is responsible for cranberry's health benefits. This synergy is only found in the whole berry as consumed in food form. This rule about whole dietary intake appears to apply to the antioxidant benefits, anti-inflammatory benefits, and anti-cancer benefits of cranberry.
Many cranberries are water-harvested. Water-harvesting means that the cranberries are grown in bogs and floated in water to allow for easy harvesting. For many years, water-harvesting of cranberries has been looked upon as an industry convenience. It's simply easier to harvest berries that are floating on the surface. However, recent research has shown that the anthocyanin content of cranberries (the phytonutrients that give the berries their amazing red color) is increased in direct proportion to the amount of natural sunlight striking the berry.
If berries floating on top of water get exposed to increased amounts of natural sunlight (in comparison to other growing and harvesting conditions), they are likely to develop greater concentrations of anthocyanins. These greater concentrations of anthocyanins are likely to provide us with stronger health benefits. In other words, water-harvesting may turn out to provide more than just harvest convenience.
If it can expose cranberries to greater amounts of natural sunlight, it can increase phytonutrient health benefits that involve the unique antioxidant and anti-inflammatory properties of anthocyanins.
Over the past 5 years, scientists have identified an increasing number of mechanisms that help explain the anti-cancer properties of cranberries. These mechanisms are now known to include: blocked expression of MMPs (matrix metalloproteinases); inhibition of ODC (ornithine decarboxylase enzymes); stimulation of QRs (quinone reductase enzymes); inhibition of CYP2C9s (Phase I detoxification enzymes); and triggering of apoptosis (programmed cell death) in tumor cells. The cancer-preventive benefits of cranberries are now known to extend to cancers of the breast, colon, lung, and prostate.
WHFoods Recommendations
In our Healthiest Way of Eating Plan, we encourage the consumption of 5-10 servings of fruits-plus-vegetables (combined) each day. We believe that the balance between fruits and vegetables can vary from day to day, depending upon personal health factors, personal taste preferences, and optimal combining of foods in recipes as well as meals.
We recognize that our recommendation calls for a more generous amount of fruits and vegetables than the amount recommended by the Centers for Disease Control (CDC) at the U.S. Department of Health and Human Services (DHHS). The CDC recommends between 1.5-2.5 cups of fruit and 2.5-4.0 cups of vegetables per day, as well as a target goal of at least 5 fruit-plus-vegetable servings (combined) per day. Based on the scientific research, we believe it's going to take closer to 3 fruit servings per day to provide you with optimum health benefits. With respect to berries—such as cranberries—in particular, we recommend that you include berries at least 3-4 times per week within your fruit servings.
In several of our sample meal plans, we include berries on a daily basis! It would definitely not be a mistake for you to include a serving of berries in your daily meal plan!
Health Benefits
Cranberries provides numerous health benefits including:
Protection against urinary tract infections
Features anti-inflammatory properties
Provides immune support
Supports cardiovascular health
Offers antioxidant protection
Promotes digestive health
For more details on cranberries' health benefits, see this section of our cranberries write-up.
Nutrient Profile
Cranberry provides us with an astonishing array of phytonutrients. Among these phytonutrients are phenolic acids (including hydroxycinnamic, caffeic, coumaric, and ferulic acid); proanthocyanidins (especially epicatechins); anthocyanins (including cyanidins, malvadins and peonidins); flavonoids (including quercetin, myricetin, and kaempferol); and triterpenoids (especially ursolic acid). Many of these phytonutrients offer antioxidant, anti-inflammatory, and anti-cancer health benefits. Cranberries are a very good source of vitamin C, dietary fiber, and manganese, as well as a good source of vitamin E, vitamin K, copper, and pantothenic acid.
The Latest News about Pumpkin Seeds
Pumpkin seeds—also known as pepitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the year. In many food markets, pepitas are available in all of the forms described above—raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.
What's New and Beneficial About Pumpkin Seeds
Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the shell.
Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed - shell and all - will ensure that all of the zinc-containing portions of the seed will be consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the seed kernels remain a good source of zinc, you'll be able to increase your zinc intake if you consume the unshelled version.
While pumpkin seeds are not a highly rich source of vitamin E in the form of alpha-tocopherol (they come in 31st among our WHFoods in terms of their vitamin E richness), recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. From any fixed amount of a vitamin, we are likely to get more health benefits when we are provided with that vitamin in all of its different forms. In the case of pumpkin seeds, vitamin E is found in all of the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol. These last two forms have only recently been discovered in pumpkin seeds, and their health benefits - including antioxidant benefits - are a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. The bottom line: pumpkin seeds' vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.
In our Tips for Preparing section, we recommend a roasting time for pumpkin seeds of no more than 15-20 minutes when roasting at home. This recommendation supported by a new study that pinpointed 20 minutes as a threshold time for changes in pumpkin seed fats. In this recent study, pumpkin seeds were roasted in a microwave oven for varying lengths of time, and limited changes in the pumpkin seeds fat were determined to occur under 20 minutes. However, when the seeds were roasted for longer than 20 minutes, a number of unwanted changes in fat structure were determined to occur more frequently.
Health Benefits
Pumpkin provide numerous health benefits including:
Antioxidant support
Mineral support
Blood sugar management
Anti-microbial benefits
For more details on pumpkin seeds' health benefits, see this section of our pumpkin seeds write-up.
Nutritional Profile
Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese, and copper. They are also a good source of other minerals including zinc and iron. In addition, pumpkin seeds are a good source of protein.
For more on this nutrient-rich seed, including references related to this Latest News, see our write-up on pumpkin seeds.
Top 10 Worst GMO Foods
According to 2010 data from the U.S. Department of Agriculture, just over 90% of all U.S. soybeans, 90% of U.S. sugar beets, and 85% of U.S. corn crops are genetically modified. (Because many foods contain cottonseed oil, it's also worth noting that 90% of U.S. cotton crops are also genetically engineered.) This very high percentage of genetic engineering in the production of corn, soybeans and sugar beets greatly increases exposure to GE foods among U.S. consumers since processed components from these foods are found in so many processed and prepackaged products. While these are the top three GMO crops, which are fairly well recognized as such, what are some of the other foods that are GMO? To answer this question I want to share with you an excellent article from the Natural Society website. They have listed the following foods as the "top 10 worst GMO foods for your "do not eat" GMO foods list." Remember that foods that are certified USDA organic are not GMO.
Corn
Soy
Sugar
Aspartame
Papayas
Canola
Cotton
Dairy
Zucchini
Yellow Squash
What's New and Beneficial About Apples
The phytonutrients in apples can help you regulate your blood sugar. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited. In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar.
Even though apple is not an excellent source of dietary fiber (it ranks as a "good" source in our WHFoods Rating System), the fiber found in apple may combine with other apple nutrients to provide you with the kind of health benefits you would ordinarily only associate with much higher amounts of dietary fiber. These health benefits are particularly important in prevention of heart disease through healthy regulation of blood fat levels. Recent research has shown that intake of apples in their whole food form can significantly lower many of our blood fats.
The fat-lowering effects of apple have traditionally been associated with its soluble fiber content, and in particular, with the soluble fiber portion of its polysaccharide component known as pectins. What we now know, however, is that whole apples only contain approximately 2-3 grams of fiber per 3.5 ounces, and that pectins account for less than 50% of this total fiber.
Nevertheless, this relatively modest amount of pectins found in whole apples has now been shown to interact with other apple phytonutrients to give us the kind of blood fat lowering effects that would typically be associated with much higher amounts of soluble fiber intake. In recent comparisons with laboratory animals, the blood fat lowering effects of whole apple were shown to be greatly reduced when whole apples were eliminated from the diet and replaced by pectins alone. In summary, it's not fiber alone that explains the cardiovascular benefits of apple, but the interaction of fiber with other phytonutrients in this wonderful fruit. If you want the full cardiovascular benefits of apples, it's the whole food form that you'll want to choose. Only this form can provide you with those unique fiber-plus-phytonutrient combinations.
The whole food form of apples is also important if you want full satisfaction from eating them. Researchers have recently compared intake of whole apples to intake of applesauce and apple juice, only to discover that people report less hunger (and better satiety, or food satisfaction) after eating whole apples than after eating applesauce or drinking apple juice. But especially interesting was an additional finding about calorie intake following apple consumption. When healthy adults consumed one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15%.
Since meals in this study averaged 1,240 calories, a reduction of 15% meant a reduction of 186 calories, or about 60 more calories than contained in a medium apple. For these researchers, "getting ahead" in calories with a net reduction of 60 calories was a welcomed outcome of the study, and an extra benefit to their study's primary conclusion—the importance of whole apples (versus other more processed apple forms) in helping us manage our hunger and feeling more satisfied with our food.
Scientists have recently shown that important health benefits of apples may stem from their impact on bacteria in the digestive tract. In studies on laboratory animals, intake of apples is now known to significantly alter amounts of two bacteria (Clostridiales and Bacteriodes) in the large intestine. As a result of these bacterial changes, metabolism in the large intestine is also changed, and many of these changes appear to provide health benefits. For example, due to bacterial changes in the large intestine, there appears to be more fuel available to the large intestine cells (in the form of butyric acid) after apple is consumed. We expect to see future studies confirming these results in humans, and we are excited to think about potential health benefits of apple that will be related to its impact on bacterial balance in our digestive tract.
WHFoods Recommendations
Apples belong to the Rose family of plants and are joined in that family by a wide range of very popular foods, including apricots, plums, cherries, peaches, pears, raspberries, and almonds. Foods in the Rose family are simply too diverse in their nutrient value to allow for any one single recommendation about the number of servings that we should consume from this family on a weekly basis. However, when focusing specifically on apples, several anti-cancer studies show daily intake of this fruit to provide better anti-cancer benefits than lesser amounts. So there may be some truth to that old phrase, "An apple a day keeps the doctor away!" Still, we don't recommend that everyone eat one apple on a daily basis, given the wide variety of available fruits and the nutritional uniqueness of each type. But we do recommend that everyone eat at least 2-3 whole fresh fruits per day, or the equivalent of 2-3 cups' worth of fresh fruit. Within this framework, if apples are a type of fruit that you strongly prefer, there would be nothing wrong with consuming one on a daily basis, and you may get some special health benefits by doing so.
Apple, fresh
1.00 medium
(182.00 grams)Calories: 95
GI: low
NutrientDRI/DV
fiber17.4%
vitamin C11.1%
This chart graphically details the %DV that a serving of Apples provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Apples can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Apples, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Apple's Amazing Polyphenols
In the past five years, no area of apple research has been more dynamic than the area of apple polyphenols. The balance of these phytonutrients in apples is far more unique than many researchers previously suspected. In terms of flavonols, quercetin is the primary phytonutrient found in apples, and it's far more concentrated in the skin than in the pulp.
Kaempferol and myricetin are also important apple flavonols. Chlorogenic acid is apple's primary phenolic acid, and it's found throughout the pulp and also in the skin. If apples are red, it's because of their anthocyanins, which are largely restricted to the skin. When an apple is more uniformly red in color, or when its red color is deeper in hue, it's because there are more anthocyanins.
In terms of catechin polyphenols, epicatechin is the primary nutrient found in apples. The flavonoid phloridzin accounts for 98% of the flavonoids found in the apple seeds. The total polyphenol contents of apples range from about 1-7 grams/kilogram of fresh pulp, but this ratio gets much higher in the skin, underscoring the special value of apple skins for deriving optimal polyphenol benefits from this fruit. In fact, in animal studies, there is a very commonly used standardized apple extract called standardized apple peel polyphenol extract, or APPE.
You might wonder why apples end up with such an amazing array of polyphenols. In this context, it's fascinating to see that recent research studies show polyphenols to be the favorite mechanism used by apples to protect themselves from UV-B radiation. Cells in the skin of apple that conduct photosynthesis are especially sensitive to UV-B light from the sun. Many of the polyphenols in the skin of apples can actually absorb UV-B light, and thereby prevent UV-B from damaging the photosynthetic cells in the apple skin. Polyphenols, then, are like the apple's natural sunscreen.
It is also interesting to note that the amazing polyphenol content of apples is related to their easy browning when sliced open or bruised. Inside the cells of apple skin and pulp are enzymes called polyphenol oxidases, or PPOs. When the cells of the apple are sliced through or physically damaged when an apple is dropped, the PPOs start oxidizing the polyphenols in apples, and the result you see is a browning of the damaged apple portion. It's important to handle apples delicately in order to protect their health-supportive polyphenols! (Also in this context, it's worth mentioning that damaged apples not only turn brown from the oxidation of their polyphenols, but they also start releasing relatively large amounts of ethylene gas that can pose a risk to other undamaged apples. This phenomenon is why people say that "one bad apple can spoil the whole bunch." Once again, the problem of ethylene gas from apple bruising or other damage underscores the importance of handling this amazing fruit with tender loving care and removing any damaged apples from groups of apples stored in bulk.)
Antioxidant Benefits
Since most of the polyphenols in apples function as antioxidants, it's not surprising to see so many health benefit studies focusing on the antioxidant benefits from apple. Particularly strong is the ability of apples to decrease oxidation of cell membrane fats. This benefit is especially important in our cardiovascular system since oxidation of fat (called lipid peroxidation) in the membranes of cells that line our blood vessels is a primary risk factor for clogging of the arteries (atherosclerosis) and other cardiovascular problems. Apples' strong antioxidant benefits are also related to their ability to lower risk of asthma in numerous studies, and their ability to lower risk of lung cancer. In addition to their unusual polyphenol composition, apples also provides us with about 8 milligrams of vitamin C. While that amount is not a lot, it's still important, especially since the recycling of vitamin C in our body depends on the presence of flavonoids and apples do an amazing job of providing us with those flavonoids.
Cardiovascular Benefits
The cardiovascular benefits of apples are well-documented in research studies, and they are closely associated with two aspects of apple nutrients: their water-soluble fiber (pectin) content, and their unusual mix of polyphenols. Total cholesterol and LDL-cholesterol are both decreased through regular intake of apples. In some studies, "regular intake" has meant apple intake very close to the level of one whole fresh apple per day. As mentioned earlier, the strong antioxidant composition of apples provides us with protection from possible oxidation of fats (called lipid peroxidation), including fats found in the bloodstream (like triglycerides) or fats found in the membranes of cells linking our blood vessels. Decreased lipid peroxidation is a key factor in lowering risk of many chronic heart problems. Recent research has shown that the quercetin content of apples also provides our cardiovascular system with anti-inflammatory benefits. (Our blood levels of C-reactive protein, or CRP, are reduced following consumption of apples and researchers believe that the quercetin content of apples is the primary reason for this drop in CRP.) What a fantastic combination of cardiovascular benefits from such a widely available and delicious fruit!
Benefits for Blood Sugar Regulation
This area of research on apple benefits is relatively new, but it's already awakening the interest of an increasing number of food scientists. At many different levels, the polyphenols in apples are clearly capable of influencing our digestion and absorption of carbohydrates, and the overall impact of these changes is to improve regulation of our blood sugar. The impact of apple polyphenols on our carbohydrate processing includes:
Slowing down of carbohydrate digestion. Quercetin and other flavonoids found in apples act to inhibit carbohydrate-digesting enzymes like alpha-amylase and alpha-glucosidase. When these enzymes are inhibited, carbohydrates are broken down less readily into simple sugars, and less load is placed on our bloodstream to accommodate more sugar.
Reduction of glucose absorption. Polyphenols in apples clearly lower the rate of glucose absorption from our digestive tract. Once again, this change lessens the sugar load on our bloodstream.
Stimulation of the pancreas to put out more insulin. Getting sugar out of our bloodstream often requires the help of insulin, a hormone produced by the beta cells of our pancreas. By telling the beta cells of our pancreas to produce more insulin, the polyphenols found in apple can help us clear more sugar from our blood and keep our blood sugar level in better balance.
Stimulation of insulin receptors to latch on to more insulin and increase the flow of sugar out of our bloodstream and into our cells. In order for sugar to leave our bloodstream and enter our cells (especially our muscle cells), insulin receptors on those cells must bind together with the insulin hormone and create cell changes that will allow sugar to pass through the cell membrane and into the cell. (Muscle cells, for example, continuously need this uptake of sugar from the bloodstream in order to function.) Polyphenols in apples help to activate the muscle cell insulin receptors, and in this way, they help facilitate passage of sugar from our bloodstream up into our cells. Once again, the result is better blood sugar regulation in our body.
Anti-Cancer Benefits
Although some preliminary results show apple benefits for several different cancer types (especially colon cancer and breast cancer), it's the area of lung cancer benefits that stand out in the apple research. There are numerous studies involving vegetable/fruit intake and risk of lung cancer. The number of subjects in these studies numbers into the high hundreds of thousands. Although many research studies show an impressive ability of overall fruit and/or vegetable intake to lower lung cancer risk, very few individual fruits show up as protective against lung cancer. Except apples! It's really quite remarkable how apples have been one of the few fruits to demonstrate this unique relationship with lung cancer risk reduction. (Interestingly, this same phenomenon has to some extent also been present in research on asthma.) Researchers aren't certain why apples are so closely associated with reduction of lung cancer risk. Their antioxidant and anti-inflammatory benefits are definitely involved here, but they don't fully explain why apples are such a standout in this health benefit area. We look forward to future research that will help shed light on this unique capacity in apples.
Anti-Asthma Benefits
Like the lung cancer benefits of apples, the anti-asthma benefits have been somewhat surprising to health researchers. Multiple studies have shown apple intake to be associated with decreased risk of asthma. However, in some cases, the study findings have been even stronger. In one study, apples showed better risk reduction for asthma than total fruit-plus-vegetable intake combined! (That comparison might seem like a contradiction since fruit-plus-vegetable intake would clearly include apples. But in this particular study, it turned out that apples were not routinely consumed by fruit-plus-vegetable eaters, such that researchers could separate out a small group of study participants who regularly ate apples and could compare this group to other study participants who regularly ate fruits-plus-vegetables but did not include apples among their fruits.) Like the anti-cancer benefits of apples, apples' anti-asthma benefits are definitely associated with the antioxidant and anti-inflammatory nutrients found in this fruit. However, there is very likely to be something else going on as well since apples appear to be a truly standout fruit in this regard.
Other Health Benefits
While not as developed as research in other areas, preliminary health benefits of apples have also been established for several age-related health problems, including macular degeneration of the eye and neurodegenerative problems, including Alzheimer's disease. In animal studies, prevention of bone loss has also been an area of investigation, particularly related to the phloridizin content of apples.
Description
Apples are a crisp, white-fleshed fruit with a red, yellow or green skin. The apple is actually a member of the Rose family, which may seem strange until we remember that roses make rose hips, which are fruits similar to the apple.
Apples have a moderately sweet, refreshing flavor and a tartness that is present to greater or lesser degree depending on the variety. For example, Golden and Red Delicious apples are mild and sweet, while Pippins and Granny Smith apples are notably brisk and tart. Tart apples, which best retain their texture during cooking, are often preferred for cooked desserts like apple pie, while Delicious apples and other sweeter varieties like Braeburn and Fuji apples are usually eaten raw.
History
The apple tree, which originally came from Eastern Europe and southwestern Asia, has spread to most temperate regions of the world. Over the centuries, many hybrids and cultivars have been developed, giving us the 7,000 varieties in the market today.
Apples have long been associated with the biblical story of Adam and Eve, although there is actually no mention that, in fact, the fruit in question was actually an apple. In Norse mythology, apples were given a more positive persona: a magic apple was said to keep people young forever. Apples' most recent appearance in history occurred in the 1800s in the U.S., when Johnny Appleseed—a real person named John Chapman—walked barefoot across an area of 100,000 square miles, planting apple trees that provided food and a livelihood for generations of settlers.
How to Select and Store
Look for firm fruits with rich coloring. Yellow and green apples with a slight blush are best. Your preference for a sweeter or more tart fruit and whether you plan to enjoy your apples raw or cooked will guide your choice of variety. Just remember that Red and Golden Delicious are among the sweetest apples. Braeburn and Fuji apples are slightly tart, and Gravenstein, Pippin, and Granny Smith apples are the most tart, but retain their texture best during cooking.
In the northern hemisphere, apple season begins at the end of summer and lasts until early winter. Apples available at other times have been in cold storage or are imported from the southern hemisphere.
Whole apples are a much better nutritional choice than apple juice. Not only are whole apples richer in dietary fiber, but the current processes of juicing seem to drastically reduce the polyphenolic phytonutrient concentrations originally found in the whole fruit.
Apples can be stored for relatively long (3-4 months) periods of time. Cold storage at low refrigerator temperatures (35-40F/2-4C) is able to help minimize loss of nutrients. In addition, it's helpful to maintain some moisture in the cold storage area, for example, by inclusion of damp cheesecloth in the crisper bin of a refrigerator. Over a period of time involving months, there is loss of total polyphenols from apples, including both flavonoid and non-flavonoid polyphenols. However, valuable amounts of polyphenols (and all other nutrients) remain. In some food traditions, cold storage of apples over the winter months is still counted on as a key part of dietary nourishment from fruits.
You've no doubt heard the saying, "one bad apple can spoil the whole bunch." Well, research studies agree. An apple that has been bruised from being dropped (or that has been damaged in some other way) will start to release unusual amounts of ethylene gas. This ethylene gas can pose a risk to other apples that have not been damaged and greatly decrease their shelf life. For this reason, it's important to handle apples with tender loving care, and also to remove any damaged apples from groups of apples stored in bulk.
Tips for Preparing and Cooking
Tips for Preparing Apples
The skin of the apple is unusually rich in nutrients, and even if the recipe you've chosen requires peeled apples, consider leaving the skins on to receive the unique benefits found in the skins. Ideally, of course, choose organic apples to avoid problems related to pesticide residues and other contaminants on the skins. If you cannot obtain organic apples, and you are willing to accept some level of risk related to consumption of residues on the apple skins, we believe that it can still be a good trade-off between nutrients and contaminants if you leave the skin of the apple intact and eat the apple unpeeled. Just be sure to thoroughly rinse the entire apple under a stream of pure water while gently scrubbing the skin with a natural bristle brush for 10-15 seconds.
To prevent browning when slicing apples for a recipe, simply put the slices in a bowl of cold water to which a spoonful of lemon juice has been addedFor use in future recipes, sliced apples freeze well in plastic bags or containers.
There's an important loss of nutrients that usually occurs when apples are processed into applesauce, and an even greater loss when they are processed into juice. Some types of processing are easier on nutrients than others, but in general, apple sauces require boiling of apples and apple juices require some extraction of pulp. In all cases, the more apple that can be retained, the better the resulting nourishment. Processing can take a special toll on polyphenols. We've seen recent studies where only 10% of the flavonols and 3% of the catechins from the original apples remained present in the processed apple juice, Even chlorogenic acid (one of the more stable polyphenols in apples) tends to be decreased by at least 50% during the processing of whole apples into juice.
Obviously, there are exceptions to these generalized findings. For example, it is possible to put whole apples into a powerful blender and consume the resulting juice. In this case, very little if any of the nutrients are lost. However, this type of blending is not used in the commercial production of apple juice. Commercial apple juices are typically either "clear" or "cloudy." Clear apple juices have the vast majority of the apple pomace (pulpy apple solids) removed. Cloudy apple juices typically retain some of these pulpy solids because even though the pulpy solids have been removed from the juice through pressing and filtering, they are added back in at some designated level. When purchasing apple juice, always choose cloudy juices if possible.
How to Enjoy
A few quick serving ideas
Add diced apples to fruit or green salads.
Braise a chopped apple with red cabbage.
Looking for an alternative to sweet desserts? Sliced apples (either alone or with other fruits) and cheese are a European favorite.
WHFoods Recipes That Feature Apples
10-Minute Apple Sundae
10-Minute Fig and Fresh Apple Cobbler
Apple Treats
No-Bake Apple Walnut Tart
Yogurt with Fruit
Individual Concerns
Apples and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2014 report "Shopper's Guide to Pesticides," conventionally grown apples are among the top 12 fruits and vegetables on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of apples unless they are grown organically.
If you do purchase non-organic apples, you may want to ask your grocer about the kind of wax used to protect the apple's surface during storage or shipping. Carnauba wax (from the carnauba palm tree), beeswax, and shellac (from the lac beetle) are preferable to petroleum-based waxes, which contain solvent residues or wood resins.
Nutritional Profile
Apple polyphenols are standout nutrients in this widely loved fruit. These polyphenols include flavonols (especially quercetin, but also kaempferol and myricetin), catechins (especially epicatechin), anthocyanins (if the apples are red-skinned), chlorogenic acid, phloridizin, and several dozen more health-supportive polyphenol nutrients. Apple is a good source of fiber, including both soluble and insoluble pectins, and it's also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.
For an in-depth nutritional profile click here: Apples.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Apples is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Apple, fresh
1.00 medium
182.00 gramsCalories: 95
GI: low
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
fiber 4.37 g 17.5 3.3 good
vitamin C 8.37 mg 11.2 2.1 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Apples
References
Aprikian O, Duclos V, Guyot S et al. Apple Pectin and a Polyphenol-Rich Apple Concentrate Are More Effective Together Than Separately on Cecal Fermentations and Plasma Lipids in Rats. J. Nutr., Jun 2003; 133: 1860 - 1865. 2003.
Auclair S, Chironi G, Milenkovic D et al. The regular consumption of a polyphenol-rich apple does not influence endothelial function: a randomised double-blind trial in hypercholesterolemic adults. Eur J Clin Nutr. 2010 Aug 4. [Epub ahead of print]. 2010.
Barbosa AC, Pinto MD, Sarkar D et al. Varietal Influences on Antihyperglycemia Properties of Freshly Harvested Apples Using In Vitro Assay Models. J Med Food. 2010 Sep 27. [Epub ahead of print]. 2010.
Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-904. 2003.
Boyer J and Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004 May 12;3(1):5. 2004. PMID:15140261.
Carrasco-Pozo C, Gotteland M and Speisky H. Protection by apple peel polyphenols against indometacin-induced oxidative stress, mitochondrial damage and cytotoxicity in Caco-2 cells. J Pharm Pharmacol. 2010 Jul;62(7):943-50. 2010.
Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064.
Consumers Union of United States, Inc. Do you know what you're eating? An analysis of US government data on pesticide residues in foods. Consumers Union of United States, Inc. Edward Groth III, PhD, Project Director, Charles M. Benbrook, PhD, Consultant, Public Service Projects Department, Technical Division. Feb 1999. 1999.
Cutler GJ, Nettleton JA, Ross JA et al. Dietary flavonoid intake and risk of cancer in postmenopausal women: The Iowa Women's Health Study. Int J Cancer. 2008 August 1; 123(3): 664–671. 2008.
Dai Q, Borenstein AR, Wu Y, Jackson JC, Larson EB. Fruit and vegetable juices and Alzheimer's disease: the Kame Project. Am J Med. 2006 Sep;119(9):751-9. 2006. PMID:16945610.
Davis PA, Polagruto JA, Valacchi G, Phung A, Soucek K, Keen CL, Gershwin ME. Effect of apple extracts on NF-kappaB activation in human umbilical vein endothelial cells. Exp Biol Med (Maywood). 2006 May;231(5):594-8. 2006. PMID:16636308.
Flood-Obbagy JE and Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009 April; 52(2): 416–422. 2009.
Graziani G, D'Argenio G, Tuccillo C et al. Apple polyphenol extracts prevent damage to human gastric epithelial cells in vitro and to rat gastric mucosa in vivo. 2005 February; 54(2): 193-200. doi: 10.1136/gut.2004.046292. 2005.
Hanhineva K, Törrönen R, Bondia-Pons I et al. Impact of Dietary Polyphenols on Carbohydrate Metabolism. Int J Mol Sci. 2010; 11(4): 1365-1402. 2010.
Holderbaum DF, Kon T, Kudo T et al. Enzymatic Browning, Polyphenol Oxidase Activity, and Polyphenols in Four Apple Cultivars: Dynamics during Fruit Development. HortScience, Aug 2010; 45: 1150 - 1154. 2010.
Huxley RR, Neil HAW. The relation between dietary flavonol intake and coronary heart disease mortality: a meta-analysis of prospective cohort studies,. European Journal of Clinical Nutrition (2003) 57, 904-908. 2003.
Kern M, Tjaden Z, Ngiewih Y, Puppel N, Will F, Dietrich H, Pahlke G, Marko D. Inhibitors of the epidermal growth factor receptor in apple juice extract. Mol Nutr Food Res. 2005 Mar 9;49(4):317-328 [Epub ahead of print]. 2005. PMID:15759309.
Kovac, A, Skendrovic Babojelic, M, Pavicic, N et al. Influence of harvest time and storage duration on "Cripps Pink" apple cultivar (Malus x domestica Borkh) quality parameters. Ciencia y Tecnolog–a Alimentaria, Vol. 8, N–m. 1, mayo, 2010, pp. 1-6. 2010.
Licht TR, Hansen M, Bergström A et al. Effects of apples and specific apple components on the cecal environment of conventional rats: role of apple pectin. Microbiol. 2010; 10: 13. Published online 2010 January 20. doi: 10.1186/1471-2180-10-13. 2010.
Puel C, Quintin A, Mathey J, Obled C, Davicco MJ, Lebecque P, Kati-Coulibaly S, Horcajada MN, Coxam V. Prevention of bone loss by phloridzin, an apple polyphenol, in ovariectomized rats under inflammation conditions. Calcif Tissue Int. 2005 Nov;77(5):311-8. Epub 2005 Nov 16. 2005. PMID:16307390.
Setorki M, Asgary S, Eidi A et al. Effects of apple juice on risk factors of lipid profile, inflammation and coagulation, endothelial markers and atherosclerotic lesions in high cholesterolemic rabbits. Lipids Health Dis. 2009; 8: 39. 2009.
Solovchenko A and Schmitz-Eiberger M. Significance of skin flavonoids for UV-B-protection in apple fruits. J. Exp. Bot., Aug 2003; 54: 1977 - 1984. 2003.
Van Der Sluis AA, Dekker M, Skrede G. Activity and concentration of polyphenolic antioxidants in apple juice. 1. Effect of existing production methods. J Agric Food Chem 2002 Dec 4;50(25):7211-9. 2002.
http://whfoods.org/genpage.php?tname=foodspice&dbid=15
Scientists discover cancer-fighting berry on tree that only grows in Far North Queensland
Scientists have been surprised by the rapid cancer-fighting properties of a berry found only in Far North Queensland.
An eight-year study led by Dr Glen Boyle, from the QIMR Berghofer medical research institute in Brisbane, found a compound in the berry could kill head and neck tumours as well as melanomas.
An experimental drug derived from the berry, EBC-46, has so far been used on 300 animals, including cats, dogs and horses.
Dr Boyle said in 75 per cent of cases, the tumour disappeared and had not come back.
"There's a compound in the seed - it's a very, very complicated process to purify this compound and why it's there in the first place, we don't know," he said.
"The compound works by three ways essentially: it kills the tumour cells directly, it cuts off the blood supply and it also activates the body's own immune system to clean up the mess that's left behind."
There were no side effects, but what amazed scientists most was how fast it worked: the drug took effect within five minutes and tumours disappeared within days.
Blushwood berries in the wild.
PHOTO: The EBC-46 drug was derived from a berry that grows on the blushwood tree. (Supplied: QIMR Berghofer Medical Research Institute)
"The surprising thing for us and the thing that we don't see very often is the speed with which this occurs," Dr Boyle said.
"Usually when you treat a tumour it takes several weeks for it to resolve, but this is very, very rapid.
"There's a purpling of the area, of the tumour itself, and you see that within five minutes and you come back the next day and the tumour's black and you come back a few days later and the tumour's fallen off."
The berry grows on the blushwood tree, which only grows in pockets of Far North Queensland.
"The tree is very, very picky on where it will grow," Dr Boyle said.
"It's only on the Atherton Tablelands at the moment and they're trying to expand that to different places of course because it'd be nice to be able to grow it on a farm somewhere.
VIDEO: Berries from far north Qld offer big for new cancer treatment (7pm TV News QLD)
Dr Boyle said the findings of the pre-clinical trials suggested the drug could be effective in human patients.
But Dr Boyle warned the drug could only be used for tumours that can be accessed by direct injection and was not effective against metastatic cancers.
He said it would be an additional treatment option, rather than a replacement for chemotherapy or surgery.
"Elderly patients for example who just can't go through another round of chemo or can't go through another general anaesthetic for example, this could be used to treat those sorts of tumours and hopefully improve quality of life for people," he said.
Biotechnology company QBiotics has obtained ethical approval to begin human trials.
http://www.abc.net.au/news/2014-10-07/queensland-scientists-discover-cancer-fighting-berry/5796106
More... Turmeric has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger, and while it is best known as one of the ingredients used to make curry, it also gives ballpark mustard its bright yellow color.
Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. Turmeric has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Turmeric was traditionally called "Indian saffron" because of its deep yellow-orange color and has been used throughout history as a condiment, healing remedy and textile dye.
Turmeric, ground
2.00 tsp
(4.40 grams)Calories: 16
GI: very low
NutrientDRI/DV
manganese17%
iron10.1%
vitamin B64.7%
fiber3.7%
copper3.3%
potassium3.1%
This chart graphically details the %DV that a serving of Turmeric provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Turmeric can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Turmeric, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Turmeric (Curcuma longa), the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.
A Potent, Yet Safe Anti-Inflammatory
The volatile oil fraction of turmeric has demonstrated significant anti-inflammatory activity in a variety of experimental models. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin. Curcumin is thought to be the primary pharmacological agent in turmeric. In numerous studies, curcumin's anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.
An Effective Treatment for Inflammatory Bowel Disease
Curcumin may provide an inexpensive, well-tolerated, and effective treatment for inflammatory bowel disease (IBD) such as Crohn's and ulcerative colitis, recent research suggests. In this study, mice given an inflammatory agent that normally induces colitis were protected when curcumin was added to their diet five days beforehand. The mice receiving curcumin not only lost much less weight than the control animals, but when researchers checked their intestinal cell function, all the signs typical of colitis (mucosal ulceration, thickening of the intestinal wall, and the infiltration of inflammatory cells)were all much reduced. While the researchers are not yet sure exactly how curcumin achieves its protective effects, they think its benefits are the result of not only antioxidant activity, but also inhibition of a major cellular inflammatory agent called NF kappa-B. Plus, an important part of the good news reported in this study is the fact that although curcumin has been found to be safe at very large doses, this component of turmeric was effective at a concentration as low as 0.25 per cent—an amount easily supplied by simply enjoying turmeric in flavorful curries.
Relief for Rheumatoid Arthritis
Clinical studies have substantiated that curcumin also exerts very powerful antioxidant effects. As an antioxidant, curcumin is able to neutralize free radicals, chemicals that can travel through the body and cause great amounts of damage to healthy cells and cell membranes. This is important in many diseases, such as arthritis, where free radicals are responsible for the painful joint inflammation and eventual damage to the joints. Turmeric's combination of antioxidant and anti-inflammatory effects explains why many people with joint disease find relief when they use the spice regularly. In a recent study of patients with rheumatoid arthritis, curcumin was compared to phenylbutazone and produced comparable improvements in shortened duration of morning stiffness, lengthened walking time, and reduced joint swelling.
Help for Cystic Fibrosis Sufferers
Curcumin, the major constituent of turmeric that gives the spice its yellow color, can correct the most common expression of the genetic defect that is responsible for cystic fibrosis, suggests an animal study published in the Science (April 2004). Cystic fibrosis, a fatal disease that attacks the lungs with a thick mucus, causing life-threatening infections, afflicts about 30,000 American children and young adults, who rarely survive beyond 30 years of age. The mucus also damages the pancreas, thus interfering with the body's ability to digest and absorb nutrients.
Researchers now know that cystic fibrosis is caused by mutations in the gene that encodes for a protein (the transmembrane conductance regulator or CFTR). The CTFR protein is responsible for traveling to the cell's surface and creating channels through which chloride ions can leave the cell. When the protein is abnormally shaped because of a faulty gene, this cannot happen, so chloride builds up in the cells, which in turn, leads to mucus production.
The most common mutation, which is called DeltaF508, results in the production of a misfolded protein. When mice with this DeltaF508 defect were given curcumin in doses that, on a weight-per-weight basis, would be well-tolerated by humans, curcumin corrected this defect, resulting in a DeltaF508 protein with normal appearance and function. In addition, the Yale scientists studying curcumin have shown that it can inhibit the release of calcium, thus allowing mutated CTFR to exit cells via the calcium channels, which also helps stop the chloride-driven build up of mucus. Specialists in the treatment of cystic fibrosis caution, however, that patients should not self-medicate with dietary supplements containing curcumin, until the correct doses are known and any adverse interactions identified with the numerous prescription drugs taken by cystic fibrosis sufferers.
Cancer Prevention
Curcumin's antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA—a significant benefit particularly in the colon where cell turnover is quite rapid, occuring approximately every three days. Because of their frequent replication, mutations in the DNA of colon cells can result in the formation of cancerous cells much more quickly. Curcumin also helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. A primary way in which curcumin does so is by enhancing liver function. Additionally, other suggested mechanisms by which it may protect against cancer development include inhibiting the synthesis of a protein thought to be instrumental in tumor formation and preventing the development of additional blood supply necessary for cancer cell growth.
Inhibits Cancer Cell Growth and Metastases
Epidemiological studies have linked the frequent use of turmeric to lower rates of breast, prostate, lung and colon cancer; laboratory experiments have shown curcumin can prevent tumors from forming; and research conducted at the University of Texas suggests that even when breast cancer is already present, curcumin can help slow the spread of breast cancer cells to the lungs in mice.
In this study, published in Biochemical Pharmacology (September 2005), human breast cancer cells were injected into mice, and the resulting tumors removed to simulate a mastectomy.
The mice were then divided into four groups. One group received no further treatment and served as a control. A second group was given the cancer drug paclitaxel (Taxol); the third got curcumin, and the fourth was given both Taxol and curcumin.
After five weeks, only half the mice in the curcumin-only group and just 22% of those in the curcumin plus Taxol group had evidence of breast cancer that had spread to the lungs.
But 75% of the mice that got Taxol alone and 95% of the control group developed lung tumours.
How did curcumin help? "Curcumin acts against transcription factors, which are like a master switch," said lead researcher, Bharat Aggarwal. "Transcription factors regulate all the genes needed for tumors to form. When we turn them off, we shut down some genes that are involved in the growth and invasion of cancer cells."
In another laboratory study of human non-Hodgkin's lymphoma cells published in Biochemical Pharmacology (September 2005), University of Texas researchers showed that curcumin inhibits the activation of NF-kappaB, a regulatory molecule that signals genes to produce a slew of inflammatory molecules (including TNF, COX-2 and IL-6) that promote cancer cell growth. In addition, curcumin was found to suppress cancer cell proliferation and to induce cell cycle arrest and apoptosis (cell suicide) in the lung cancer cells. Early phase I clinical trials at the University of Texas are now also looking into curcumin's chemopreventive and therapeutic properties against multiple myeloma and pancreatic cancer, and other research groups are investigating curcumin's ability to prevent oral cancer.
Turmeric and Onions May Help Prevent Colon Cancer
Curcumin, a phytonutrient found in the curry spice turmeric, and quercitin, an antioxidant in onions, reduce both the size and number of precancerous lesions in the human intestinal tract, shows research published in the August 2006 issue of Clinical Gasteroenterology and Hepatology.
Five patients with an inherited form of precancerous polyps in the lower bowel known as familial adenomatous polyposis (FAP) were treated with regular doses of curcumin and quercetin over an average of six months. The average number of polyps dropped 60.4%, and the average size of the polyps that did develop dropped by 50.9%.
FAP runs in families and is characterized by the development of hundreds of polyps (colorectal adenomas) and, eventually, colon cancer. Recently, nonsteroidal anti-inflammatory drugs (NSAIDs such as aspirin, ibuprofen) have been used to treat some patients with this condition, but these drugs often produce significant side effects, including gastrointestinal ulcerations and bleeding, according to lead researcher Francis M. Giardiello, M.D., at the Division of Gastroenterology, Johns Hopkins University.
Previous observational studies in populations that consume large amounts of curry, as well as animal research, have strongly suggested that curcumin, one of the main ingredients in Asian curries, might be effective in preventing and/or treating cancer in the lower intestine. Similarly, quercetin, an anti-oxidant flavonoid found in a variety of foods including onions, green tea and red wine, has been shown to inhibit growth of colon cancer cell lines in humans and abnormal colorectal cells in animals.
In this study, a decrease in polyp number was observed in four of five patients at three months and four of four patients at six months.
Each patient received curcumin (480 mg) and quercetin (20 mg) orally 3 times a day for 6 months. Although the amount of quercetin was similar to what many people consume daily, the curcumin consumed was more than would be provided in a typical diet because turmeric only contains on average 3-5 % curcumin by weight.
While simply consuming curry and onions may not have as dramatic an effect as was produced in this study, this research clearly demonstrates that liberal use of turmeric and onions can play a protective role against the development of colorectal cancer. And turmeric doesn't have to only be used in curries. This spice is delicious on healthy sautéed apples, and healthy steamed cauliflower and/or green beans and onions. Or, for a flavor-rich, low-calorie dip, try adding some turmeric and dried onion to creamy yogurt.
Turmeric Teams Up with Cauliflower to Halt Prostate Cancer
Prostate cancer—the second leading cause of cancer death in American men with 500,000 new cases appearing each year—is a rare occurrence among men in India, whose low risk is attributed to a diet rich in brassica family vegetables and the curry spice, turmeric.
Scientists tested turmeric, a concentrated source of the phytonutrient curcumin, along with phenethyl isothiocyanates, a phytochemical abundant in cruciferous vegetables including cauliflower, cabbage, broccoli, Brussels sprouts, kale, kohlrabi and turnips.
When tested singly, both phenethyl isothiocyanate and curcumin greatly retarded the growth of human prostate cancer cells implanted in immune-deficient mice. In mice with well-established prostate cancer tumors, neither phenethyl isothiocyanate nor curcumin by itself had a protective effect, but when combined, they significantly reduced both tumor growth and the ability of the prostate cancer cells to spread (metastasize) in the test animals.
The researchers believe the combination of cruciferous vegetables and curcumin could be an effective therapy not only to prevent prostate cancer, but to inhibit the spread of established prostate cancers. Best of all, this combination—cauliflower spiced with turmeric—is absolutely delicious! For protection against prostate cancer, cut cauliflower florets in quarters and let sit for 5-10 minutes; this allows time for the production of phenethyl isothiocyanates, which form when cruciferous vegetables are cut, but stops when they are heated. Then sprinkle with turmeric, and healthy sauté on medium heat in a few tablespoons of vegetable or chicken broth for 5 minutes. Remove from the heat and top with olive oil, sea salt and pepper to taste.
Reduce Risk of Childhood Leukemia
Research presented at a recent conference on childhood leukemia, held in London, provides evidence that eating foods spiced with turmeric could reduce the risk of developing childhood leukemia. The incidence of this cancer has risen dramatically during the 20th century, mainly in children under age five, among whom the risk has increased by more than 50% cent since 1950 alone. Modern environmental and lifestyle factors are thought to play a major role in this increase.
Childhood leukemia is much lower in Asia than Western countries, which may be due to differences in diet, one of which, the frequent use of turmeric, has been investigated in a series of studies over the last 20 years by Prof. Moolky Nagabhushan from the Loyola University Medical Centre, Chicago, IL.
"Some of the known risk factors that contribute to the high incidence of childhood leukemia are the interaction of many lifestyle and environmental factors. These include prenatal or postnatal exposure to radiation, benzene, environmental pollutants and alkylating chemotherapeutic drugs. Our studies show that turmeric—and its colouring principle, curcumin—in the diet mitigate the effects of some of these risk factors."
Nagabhushan has shown that the curcumin in turmeric can:
inhibit the mutagenicity of polycyclic aromatic hydrocarbons (PAHs) (carcinogenic chemicals created by the burning of carbon based fuels including cigarette smoke)
inhibit radiation-induced chromosome damage
prevent the formation of harmful heterocyclic amines and nitroso compounds, which may result in the body when certain processed foods, such as processed meat products that contain nitrosamines, are eaten
irreversibly inhibit the multiplication of leukemia cells in a cell culture
Improved Liver Function
In a recent rat study conducted to evaluate the effects of turmeric on the liver's ability to detoxify xenobiotic (toxic) chemicals, levels of two very important liver detoxification enzymes (UDP glucuronyl transferase and glutathione-S-transferase) were significantly elevated in rats fed turmeric as compared to controls. The researchers commented, "The results suggest that turmeric may increase detoxification systems in addition to its anti-oxidant properties...Turmeric used widely as a spice would probably mitigate the effects of several dietary carcinogens."
Curcumin has been shown to prevent colon cancer in rodent studies. When researchers set up a study to analyze how curcumin works, they found that it inhibits free radical damage of fats (such as those found in cell membranes and cholesterol), prevents the formation of the inflammatory chemical cyclooxygenase-2 (COX-2), and induces the formation of a primary liver detoxification enzyme, glutathione S-transferase (GST) enzymes. When the rats were given curcumin for 14 days, their livers' production of GST increased by 16%, and a marker of free radical damage called malondialdehyde decreased by 36% when compared with controls. During this two week period, the researchers gave the rats a cancer-causing chemical called carbon tetrachloride. In the rats not fed curcumin, markers of free radical damage to colon cells went up, but in the rats given turmeric, this increase was prevented by dietary curcumin. Lastly, the researchers compared giving turmeric in the diet versus injecting curcumin into the rats' colons. They found injecting curcumin resulted in more curcumin in the blood, but much less in the colon mucosa. They concluded, "The results show that curcumin mixed with the diet achieves drug levels in the colon and liver sufficient to explain the pharmacological activities observed and suggest that this mode of administration may be preferable for the chemoprevention of colon cancer."
Cardiovascular Protection
Curcumin may be able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is what damages blood vessels and builds up in the plaques that can lead to heart attack or stroke, preventing the oxidation of new cholesterol may help to reduce the progression of atherosclerosis and diabetic heart disease. In addition, turmeric is a good source of vitamin B6, which is needed to keep homocysteine levels from getting too high. Homocysteine, an intermediate product of an important cellular process called methylation, is directly damaging to blood vessel walls. High levels of homocysteine are considered a significant risk factor for blood vessel damage, atherosclerotic plaque build-up, and heart disease; while a high intake of vitamin B6 is associated with a reduced risk of heart disease.
In research published in the Indian Journal of Physiology and Pharmacology, when 10 healthy volunteers consumed 500 mg of curcumin per day for 7 days, not only did their blood levels of oxidized cholesterol drop by 33%, but their total cholesterol droped 11.63% , and their HDL (good cholesterol) increased by 29%! (Soni KB, Kuttan R).
How Turmeric Lowers Cholesterol
Tumeric's cholesterol-lowering effects are the result of the curry spice's active constituent, curcumin, which research reveals is a messaging molecule that communicates with genes in liver cells, directing them to increase the production of mRNA (messenger proteins) that direct the creation of receptors for LDL (bad) cholesterol. With more LDL-receptors, liver cells are able to clear more LDL-cholesterol from the body.
LDL-receptor mRNA increased sevenfold in liver cells treated with curcumin at a concentration of 10 microM, compared to untreated cells. (Liver cells were found to tolerate curcumin at levels of up to 12. microM for 24 hours). (Peschel D, Koerting R, et al. J Nutr Biochem)
Practical Tips:
Help increase your liver's ability to clear LDL-cholesterol by relying on turmeric, not just for delicious fish, meat or lentil curries, but to spice up healthy sautéed onions, potatoes and/or cauliflower; or as the key flavoring for a creamy vegetable dip. Just mix plain yogurt with a little omega-3-rich mayonnaise and turmeric, salt and pepper to taste. Serve with raw cauliflower, celery, sweet pepper, jicama and broccoli florets. Be sure to choose turmeric rather than prepared curry blends. Recent research indicates the amount of turmeric (and therefore curcumin) in curry blends is often minimal.(Tayyem RF et al.,Nutr Cancer)
For the most curcumin, be sure to use turmeric rather curry powder—a study analyzing curcumin content in 28 spice products described as turmeric or curry powders found that pure turmeric powder had the highest concentration of curcumin, averaging 3.14% by weight. The curry powder samples, with one exception, contained very small amounts of curcumin. (Tayyem RF, Heath DD, et al. Nutr Cancer)
Protection against Alzheimer's Disease
Growing evidence suggests that turmeric may afford protection against neurodegenerative diseases. Epidemiological studies show that in elderly Indian populations, among whose diet turmeric is a common spice, levels of neurological diseases such as Alzheimer's are very low. Concurrently, experimental research conducted recently found that curcumin does appear to slow the progression of Alzheimer's in mice. Preliminary studies in mice also suggest that curcumin may block the progression of multiple sclerosis. While it is still unclear how it may afford protection against this degenerative condition, one theory is that it may interrupt the production of IL-2, a protein that can play a key role in the destruction of myelin, the sheath that serves to protect most nerves in the body.
A number of studies have suggested that curcumin, the biologically active constituent in turmeric, protects against Alzheimer's disease by turning on a gene that codes for the production of antioxidant proteins. A study published in the Italian Journal of Biochemistry (December 2003) discussed curcumin's role in the induction of the the heme oxygenase pathway, a protective system that, when triggered in brain tissue, causes the production of the potent antioxidant bilirubin, which protects the brain against oxidative (free radical) injury. Such oxidation is thought to be a major factor in aging and to be responsible for neurodegenerative disorders including dementias like Alzheimer's disease. Another study conducted jointly by an Italian and U.S. team and presented at the American Physiological Society's 2004 annual conference in Washington, DC, confirmed that curcumin strongly induces expression of the gene, called hemeoxygenase-1 (HO-1) in astrocytes from the hippocampal region of the brain.
Curcumin Crosses Blood-Brain Barrier, May Help Prevent Alzheimer's Disease
Research conducted at UCLA and published in the Journal of Biological Chemistry (December 2004), which has been confirmed by further research published in the Journal of Agricultural and Food Chemistry (April 2006), provides insight into the mechanisms behind curcumin's protective effects against Alzheimer's disease.
Alzheimer's disease results when a protein fragment called amyloid-B accumulates in brain cells, producing oxidative stress and inflammation, and forming plaques between nerve cells (neurons) in the brain that disrupt brain function.
Amyloid is a general term for protein fragments that the body produces normally. Amyloid-B is a protein fragment snipped from another protein called amyloid precursor protein (APP). In a healthy brain, these protein fragments are broken down and eliminated. In Alzheimer's disease, the fragments accumulate, forming hard, insoluble plaques between brain cells.
The UCLA researchers first conducted test tube studies in which curcumin was shown to inhibit amyloid-B aggregation and to dissolve amyloid fibrils more effectively than the anti-inflammatory drugs ibuprofen and naproxen. Then, using live mice, the researchers found that curcumin crosses the blood brain barrier and binds to small amyloid-B species. Once bound to curcumin, the amyloid-B protein fragments can no longer clump together to form plaques. Curcumin not only binds to amyloid-B, but also has anti-inflammatory and antioxidant properties, supplying additional protection to brain cells.
Turmeric Boosts Amyloid Plaque Clearance in Human Alzheimer's Patients
The most active ingredient in turmeric root, bisdemethoxycurcumin, boosts the activity of the immune system in Alzheimer's patients, helping them to clear the amyloid beta plaques characteristic of the disease.
In healthy patients, immune cells called macrophages, which engulf and destroy abnormal cells and suspected pathogens, efficiently clear amyloid beta, but macrophage activity is suppressed in Alzheimer's patients.
Using blood samples from Alzheimer's patients, Drs. Milan Fiala and John Cashman have shown that bisdemethoxycurcumin boosts macrophage activity to normal levels, helping to clear amyloid beta. Fiala and Cashman also observed that bisdemethoxycurcumin was more effective in promoting the clearance of amyloid beta in some patients' blood than others, hinting at a genetic element. Further study revealed the genes involved are MGAT III and Toll-like receptors, which are also responsible for a number of other key immune functions. Bisdemethoxycurcumin enhances the transcription of these genes, correcting the immune defects seen in Alzheimer's patients. Proc Natl Acad Sci U S A. 2007 Jul 31;104(31):12849-54.
Description
Turmeric was traditionally called Indian saffron since its deep yellow-orange color is similar to that of the prized saffron. It has been used throughout history as a condiment, healing remedy and textile dye.
Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. This herb has a very interesting taste and aroma. Its flavor is peppery, warm and bitter while its fragrance is mild yet slightly reminiscent of orange and ginger, to which it is related.
History
Turmeric is native to Indonesia and southern India, where it has been harvested for more than 5,000 years. It has served an important role in many traditional cultures throughout the East, including being a revered member of the Ayurvedic pharmacopeia. While Arab traders introduced it into Europe in the 13th century, it has only recently become popular in Western cultures. Much of its recent popularity is owed to the recent research that has highlighted its therapeutic properties. The leading commercial producers of turmeric include India, Indonesia, China, the Philippines, Taiwan, Haiti and Jamaica.
How to Select and Store
Even through dried herbs and spices are widely available in supermarkets, explore the local spice stores or ethnic markets in your area. Oftentimes, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness than those offered in regular markets. Just like with other dried spices, try to select organically grown turmeric since this will give you more assurance that the herb has not been irradiated. Since the color of turmeric varies among varieties, it is not a criterion of quality.
For the most curcumin, be sure to use turmeric rather curry powder—a study analyzing curcumin content in 28 spice products described as turmeric or curry powders found that pure turmeric powder had the highest concentration of curcumin, averaging 3.14% by weight. The curry powder samples, with one exception, contained very small amounts of curcumin. (Tayyem RF, Heath DD, et al. Nutr Cancer)
Turmeric powder should kept in a tightly sealed container in a cool, dark and dry place. Fresh turmeric rhizome should be kept in the refrigerator.
Tips for Preparing and Cooking
Tips for Preparing Turmeric
Be careful when using turmeric since its deep color can easily stain. To avoid a lasting stain, quickly wash any area with which it has made contact with soap and water. To prevent staining your hands, you might consider wearing kitchen gloves while handling turmeric.
If you are able to find turmeric rhizomes in the grocery store, you can make your own fresh turmeric powder by boiling, drying and then grinding it into a fine consistency.
How to Enjoy
A Few Quick Serving Ideas
Add turmeric to egg salad to give it an even bolder yellow color.
Mix brown rice with raisins and cashews and season with turmeric, cumin and coriander.
Although turmeric is generally a staple ingredient in curry powder, some people like to add a little extra of this spice when preparing curries. And turmeric doesn't have to only be used in curries. This spice is delicious on healthy sautéed apples, and healthy steamed cauliflower and/or green beans and onions. Or, for a creamy, flavor-rich, low-calorie dip, try mixing some turmeric and dried onion with a little omega-3-rich mayonnaise, salt and pepper. Serve with raw cauliflower, celery, sweet pepper, jicama and broccoli florets.
Turmeric is a great spice to complement recipes that feature lentils.
Give salad dressings an orange-yellow hue by adding some turmeric powder to them.
For an especially delicious way to add more turmeric to your healthy way of eating, cut cauliflower florets in half and healthy sauté with a generous spoonful of turmeric for 5 minutes. Remove from the heat and toss with olive oil, salt and pepper to taste.
For some of our favorite recipes, click Recipes.
Individual Concerns
Turmeric is not a commonly allergenic food and is not known to contain measurable amounts of oxalates or purines.
Nutritional Profile
Turmeric is an excellent source of both iron and manganese. It is also a good source of vitamin B6, dietary fiber, and potassium.
For an in-depth nutritional profile click here: Turmeric.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Turmeric is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Turmeric, ground
2.00 tsp
4.40 gramsCalories: 16
GI: very low
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
manganese 0.34 mg 17.0 19.6 excellent
iron 1.82 mg 10.1 11.7 excellent
vitamin B6 0.08 mg 4.7 5.4 good
fiber 0.93 g 3.7 4.3 good
copper 0.03 mg 3.3 3.9 good
potassium 111.10 mg 3.2 3.7 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Turmeric
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Nagabhushan M, Bhide SV. Curcumin as an inhibitor of cancer. J Am Coll Nutr. 1992 Apr;11(2):192-8. 1992. PMID:1578097.
Nagabhushan M, Nair UJ, Amonkar AJ, D'Souza AV, Bhide SV. Curcumins as inhibitors of nitrosation in vitro. Mutat Res. 1988 Nov;202(1):163-9. 1988. PMID:3054526.
Nagabhushan M. Research presented at the Children with Leukaemia Conference, www.leukaemia.org, September 2004. 2004.
Nakamura K, Yasunaga Y, Segawa T et al. Curcumin down-regulates AR gene expression and activation in prostate cancer cell lines. Int J Oncol 2002 Oct;21(4):825-30. 2002.
Natarajan C, Bright JJ. Peroxisome proliferator-activated receptor-gamma agonists inhibit experimental allergic encephalomyelitis by blocking IL-2 prodeuction, IL-12 signaling and Th1 differentiation. Genes Immun 2002 Apr;3(2):59-70. 2002.
Olszewska M, Glowacki R, Wolbis M, Bald E. Quantitative determination of flavonoids in the flowers and leaves of Prunus spinosa L. Acta Pol Pharm 2001 May-2001 Jun 30;58(3):199-203. 2001. PMID:16270.
Parfk SY, Kim DS. Discovery of natural products from Curcuma longa that protects cells from beta-amyloid insult: a drug discovery effort against Alzherimer's disease. J Nat Prod 2002 Sep;65(9):1227-31. 2002.
Peschel D, Koerting R, Nass N. Curcumin induces changes in expression of genes involved in cholesterol homeostasis. J Nutr Biochem. 2007 Feb;18(2):113-9. Epub 2006 May 18. 2007. PMID:16713233.
Salh B, Assi K, Templeman V, Parhar K, Owen D, Gomez-Munoz A, Jacobson K. Curcumin attenuates DNB-induced murine colitis. Am J Physiol Gastrointest Liver Physiol. Jul;285(1):G235-43. Epub 2003 Mar 13. 2003. PMID:12637253.
Shah BH, Nawaz Z, Pertani SA, et al. Inhibitory effect of curcumin, a food spice from turmeric, on platelet- activating factor- and arachidonic acid-mediated platelet aggregation through inhibition of thromboxane formation and Ca2+ signa. Biochem Pharmacol 1999 Oct 1;58(7):1167-72. 1999. PMID:7670.
Shishodia S, Amin HM, Lai R, Aggarwal BB. Curcumin (diferuloylmethane) inhibits constitutive NF-kappaB activation, induces G1/S arrest, suppresses proliferation, and induces apoptosis in mantle cell lymphoma. Biochem Pharmacol. 2005 Sep 1;70(5):700-13. 2005. PMID:16023083.
Soni KB, Kuttan R. Effect of oral curcumin administration on serum peroxides and cholesterol levels in human volunteers. Indian J Physiol Pharmacol. 1992 Oct;36(4):273-5. 1992. PMID:1291482.
Tayyem RF, Heath DD, Al-Delaimy WK, Rock CL. Curcumin content of turmeric and curry powders. Nutr Cancer. 2006;55(2):126-31. 2006. PMID:17044766.
Wills RB, Scriven FM, Greenfield H. Nutrient composition of stone fruit (Prunus spp.) cultivars: apricot, cherry, nectarine, peach and plum. J Sci Food Agric 1983 Dec;34(12):1383-9. 1983. PMID:16280.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
Wuthi-udomler M, Grisanapan W, Luanratana O, Caichompoo W. Antifungal activity of Curcuma longa grown in Thailand. Southeast Asian J Trop Med Public Health 2000;31 Suppl 1:178-82. 2000. PMID:16270.
Yang F, Lim GP, Begum AN, Ubeda OJ, Simmons MR, Ambegaokar SS, Chen PP, Kayed R, Glabe CG, Frautschy SA, Cole GM. Curcumin inhibits formation of Abeta oligomers and fibrils and binds plaques and reduces amyloid in vivo. J Biol Chem. 2004 Dec 7; [Epub ahead of print]. 2004. PMID:15590663.
Zhang L, Fiala M, Cashman J, Sayre J, Espinosa A, Mahanian M, Zaghi J, Badmaev V, Graves MC, Bernard G, Rosenthal M. Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer's disease patients. J Alzheimers Dis. 2006 Sep;10(1):1-7. 2006. PMID:16988474.
Turmeric - Epidemiological studies have linked the frequent use of turmeric to lower rates of breast, prostate, lung and colon cancer; laboratory experiments have shown curcumin can prevent tumors from forming; and research conducted at the University of Texas suggests that even when breast cancer is already present, curcumin can help slow the spread of breast cancer cells to the lungs in mice.
Prostate cancer—the second leading cause of cancer death in American men with 500,000 new cases appearing each year—is a rare occurrence among men in India, whose low risk is attributed to a diet rich in brassica family vegetables and the curry spice, turmeric.
Scientists tested turmeric, a concentrated source of the phytonutrient curcumin, along with phenethyl isothiocyanates, a phytochemical abundant in cruciferous vegetables including cauliflower, cabbage, broccoli, Brussels sprouts, kale, kohlrabi and turnips.
When tested singly, both phenethyl isothiocyanate and curcumin greatly retarded the growth of human prostate cancer cells implanted in immune-deficient mice. In mice with well-established prostate cancer tumors, neither phenethyl isothiocyanate nor curcumin by itself had a protective effect, but when combined, they significantly reduced both tumor growth and the ability of the prostate cancer cells to spread (metastasize) in the test animals.
The researchers believe the combination of cruciferous vegetables and curcumin could be an effective therapy not only to prevent prostate cancer, but to inhibit the spread of established prostate cancers. Best of all, this combination—cauliflower spiced with turmeric—is absolutely delicious! For protection against prostate cancer, cut cauliflower florets in quarters and let sit for 5-10 minutes; this allows time for the production of phenethyl isothiocyanates, which form when cruciferous vegetables are cut, but stops when they are heated. Then sprinkle with turmeric, and healthy sauté on medium heat in a few tablespoons of vegetable or chicken broth for 5 minutes. Remove from the heat and top with olive oil, sea salt and pepper to taste.
At this time, there isn't enough research evidence to provide a specific daily or weekly intake of turmeric in food form; however, research clearly indicates that regular consumption of this spice may offer important disease preventive properties. We would encourage including turmeric as part of your diet at least several times a week, or even daily, to receive the important benefits this food offers.
As background, the curcumin content of turmeric will vary depending on whether you are using the fresh root or the dried powder. Furthermore, it is difficult to determine how much curcumin you are ingesting when consuming turmeric in these forms. Importantly, researchers have noted that to obtain the most curcumin, be sure to use turmeric rather than curry powder—a study analyzing curcumin content in 28 spice products described as turmeric or curry powders found that pure turmeric powder had the highest concentration of curcumin, averaging 3.14% by weight. The curry powder samples, with one exception, contained very small amounts of curcumin.
Dietary supplement manufacturers use a process known as standardization, which means that turmeric powder is standardized to contain a specific amount of curcumin in every dose. This makes it easy for the consumer to determine exactly how much curcumin they are consuming for a specific health benefit. As our website focuses on nutrient-rich foods and not dietary supplements, we don't answer questions on the latter. We suggest seeking counsel on your question from a licensed healthcare practitioner who is experienced in this area of health promotion.
What's New and Beneficial About Bok Choy
As an increasingly popular member of the cruciferous vegetable family, bok choy is being recognized more and more often for its standout nutrient richness. This member of the cabbage family is one of our highest nutritionally ranked vegetables and it provides good, very good, or excellent amounts of 21 nutrients. Unlike some other members of the cabbage family, these ranked nutrients include omega-3s, as well as the antioxidant mineral zinc.
Recent studies have identified over 70 antioxidant phenolic substances in bok choy. These phenolic antioxidants included numerous hydroxycinnamic acids, which have often been referred to as "chain-breaking" antioxidants due to their method of scavenging free radicals. In this context, bok choy has also been included in some current and ongoing large-scale human studies about dietary antioxidants and cancer prevention.
Because of its strong beta-carotene content, bok choy ranks as our 11th richest food in vitamin A. This vitamin A richness places bok choy ahead of some of its fellow cruciferous vegetables, including cauliflower, cabbage, Brussels sprouts, and broccoli. Significant amounts of other carotenoids—for example, lutein—are also provided by bok choy.
WHFoods Recommendations
You'll want to include bok choy as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy bok choy and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups. We've found bok choy to be a delightful alternative among the cruciferous vegetables for its quick preparation, enjoyable and easy-to-chew texture, milder and somewhat sweet taste, and versatility in recipes.
Enjoy the mild flavor of bok choy by using our Healthy Sauté method of cooking. Our 4-Minute Healthy Sautéed Bok Choy recipe will give you great tasting bok choy in a matter of minutes!
Bok Choy, steamed
1.00 cup
(170.00 grams)Calories: 20
GI: very low
NutrientDRI/DV
vitamin K64.2%
vitamin C58.9%
vitamin A40.1%
potassium18%
folate17.4%
vitamin B616.4%
calcium15.8%
manganese12%
iron9.8%
vitamin B28.4%
phosphorus7%
fiber6.6%
protein5.3%
choline4.8%
magnesium4.6%
vitamin B34.5%
vitamin B14.1%
copper3.3%
omega-3 fats2.9%
zinc2.6%
pantothenic acid2.6%
This chart graphically details the %DV that a serving of Bok choy provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Bok choy can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Bok choy, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Antioxidant Benefits
As an excellent source of vitamin C, vitamin A (in the form of carotenoids), and manganese, and a good source of zinc, bok choy provides us with a concentration of these core conventional antioxidants. Yet, its antioxidant support extends beyond these conventional antioxidants to a wide range of other phytonutrient antioxidants. These phytonutrients include flavonoids like quercetin, kaempferol, and isorhamnetin, as well as numerous phenolic acids (including significant amounts of hydroxycinnamic acids). It's important to understand the unique benefits provided by this diverse array of antioxidants. Different types of antioxidants function in different ways. While all types are helpful in preventing unwanted oxygen damage to our cells and body systems, different types of antioxidants go about this task in different ways, and it is the combination of these types in cruciferous vegetables—including bok choy—that make them so valuable in terms of their antioxidant support. (It is also a key reason why whole, natural foods like fresh bok choy provide you with benefits that antioxidant supplements cannot.)
Anti-Inflammatory Benefits
Many of the antioxidant nutrients listed above also provide anti-inflammatory benefits. They not only lower the risk of oxygen-based damage to your cells and body systems, but they also lower your risk of unwanted chronic inflammation. While it is a good thing for your body's inflammatory system to respond promptly to dangers or actual damage, it is not a good thing for it to continuously trigger inflammatory responses when there is not danger or actual damage. Anti-inflammatory phytonutrients in bok choy help prevent this type of continuous and unwanted inflammation from occurring. Yet in addition to these phytonutrients, bok choy also provides you with two additional anti-inflammatory nutrients. The first of these nutrients are omega-3s. Bok choy ranks as a good source of omega-3s in our rating system due to its significant amount of alpha-linolenic acid (ALA). About 70 milligrams of ALA are found in one cup of cooked bok choy. While this amount does not put bok choy anywhere close to the top of our omega-3 plant vegetable list, it does qualify bok choy as being about one-half as concentrated in omega-3s as walnuts on a calorie-for-calorie basis. We have yet to see research on bok choy's omega-3 content and inflammation, but we would expect this kind of research to show bok choy omega-3s as being helpful in lowering risk of unwanted inflammation.
Another anti-inflammatory nutrient provided by bok choy is vitamin K. Bok choy ranks in our Top 15 vitamin K-rich foods and is an excellent source of this fat-soluble vitamin. While best know for its role in bone health and blood clotting, vitamin K has also been shown to help regulate our body's inflammatory responses, especially in relationship to our cardiovascular system.
Other Health Benefits
Bok choy has been included in human studies of cruciferous vegetables that have shown decreasing risk of certain cancers when these vegetables were consumed on a frequent basis, usually involving one or more daily servings. At least part of this protection has been associated with the glucosinolate content of the cruciferous vegetables, including bok choy. (Glucosinolates are unique sulfur-containing compounds that have been shown to have cancer-protective properties.) However, we have yet to see a study exclusively focused on bok choy in comparison to its fellow cruciferous vegetables, and we suspect that it would rank on the lower end in terms of its glucosinolate-related benefits since it contains a significantly lower amount of these sulfur-containing compounds than other vegetables in the cruciferous family like Brussels sprouts or mustard greens.
Description
Bok choy is a member of the cruciferous family of vegetables, which also includes broccoli, kale, collard greens, cabbage, mustard greens, cauliflower, and Brussels sprouts. Bok choy is a type of cruciferous vegetable in which the leaves of the plant do not form a head. For this reason, it is often referred to as "non-heading" and you will sometimes see bok choy being referred to as "non-heading Chinese cabbage." Because "bok choy" means "white vegetable" in Chinese, you may also hear it being referred to as "white cabbage" or "white-stem cabbage." However, as a practical matter, not all bok choy is white-stemmed. While often white or cream-colored, bok choy stalks can also be varying shades of green. (In fact, it is also possible to find yellow-stemmed and purple-stemmed bok choy.) But regardless of stem color, you can recognize bok choy as a non-headed cabbage with distinct individual leaves that cluster together in a way that is similar to celery stalks.
Just as you can find more than one recognizable form of bok choy, you can also find more than one scientific name for this cruciferous vegetable. The most common name is Brassica rapa L. subsp. chinensis. But you may also find bok choy being scientifically referred to as Brassica chinensis (where "chinensis" is used as a species name rather than a subspecies name). Also, you may occasionally see bok choy being identified as Brassica campestris L. subsp. chinensis.
Finally, the English spelling of this vegetable's name can also take several different forms. You might see the first word in this food name being spelled as buk, pok, or pak. And you might see the second word being spelled as choi. But like the science names and common names, all of these variations in spelling refer to the same delicious vegetable that has smooth, glossy, spoon-shaped leaf blades that cluster together without forming an actual head. Baby bok choy is also available, and it has a more tender texture and milder flavor.
History
Bok choy—and other forms of Chinese cabbage—has been enjoyed in China and other parts of Asia for over 1,500 years. And bok choy is by no means a total newcomer to North America either, having been cultivated on the continent for over 100 years.
In the U.S., Florida, California, Hawaii, and New Jersey are key states in the commercial production of both headed and non-headed Chinese cabbage, including bok choy. For example, about 4,500 acres of these Chinese vegetables are grown in Florida each year. When evaluated in the marketplace, bok choy is typically included among other Oriental vegetables that include both headed and non-headed varieties of cabbages, mustards, and other cruciferous vegetables.
How to Select and Store
Look for bok choy with firm, bright green colored leaves and moist hardy stems. Bok choy should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Bok choy is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring.
To store, place bok choy in a plastic storage bag removing as much of the air from the bag as possible. Keeping bok choy cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Bok choy will keep for about 1 week if properly stored.
Tips for Preparing and Cooking
Tips for Preparing Bok Choy
Unlike some of the other cruciferous vegetables, you can consume virtually all parts of bok choy without much trimming or worrying about problematic textures or cooking times.
Chop leaf portion into 1/8" slices and the stems into 1/2" lengths for quick and even cooking.
To get the most health benefits from bok choy, let sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration.
Want to learn more about how cutting, slicing, and chopping may affect fresh vegetables like bok choy? See our Q+A on this subject.
The Healthiest Way of Cooking Bok Choy
From all of the cooking methods we tried when cooking bok choy, our favorite is Healthy Sauté. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention.
To Healthy Sautébok choy, heat 5 TBS of vegetable or chicken broth, or water, in a stainless steel skillet. Once bubbles begin to form add bok choy stems on the bottom of the pan and the leaves on top, cover, and Healthy Sautéfor 3 minutes. (See our recipe for details on how to prepare this dish.)
How to Enjoy
A Few Quick Serving Ideas
Healthy Sautébok choy with snow peas and mushrooms.
Add a few drops of tamari soy sauce to bok choy recipe.
Combine Healthy Sautéed bok choy with tofu for chicken for a complete meal.
WHFoods Recipes That Feature Bok Choy
15-Minute Steamed Halibut with Bok Choy
15-Minute Healthy Sautéed Chicken & Bok Choy
4-Minute Healthy Sautéed Bok Choy
Individual Concerns
Bok choy is sometimes referred to as a "goitrogenic" food. Yet, contrary to popular belief, according to the latest studies, foods themselves—bok choy included—are not "goitrogenic" in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called "goitrogenic"—such as the cruciferous vegetables (including cabbage, broccoli, kale, and cauliflower) and soyfoods—do not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods "contain goitrogens," at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins. With respect to the health of our thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances, can also interfere with thyroid function. The term "goitrogenic food" makes it sound as if something is wrong with the food, but that is simply not the case. What causes problems for certain individuals is not the food itself but the mismatched nature of certain substances within the food to their unique health circumstances. For more, see An Up-to-Date Look at Goitrogenic Substances in Food.
Nutritional Profile
Bok choy is an excellent source of vitamin K, vitamin C, vitamin A (in the form of carotenoids), potassium, folate, vitamin B6, calcium, and manganese. It is a very good source of iron, vitamin B2, phosphorus, fiber and protein as well as a good source of choline, magnesium, niacin, vitamin B1, copper, omega-3 fatty acids, zinc, and pantothenic acid. Boy choy also provides flavonoids including quercetin, kaempferol, and isorhamnetin, as well as numerous antioxidant phenolic acids, especially hydroxycinnamic acids.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Bok choy is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Bok Choy, steamed
1.00 cup
170.00 gramsCalories: 20
GI: very low
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 57.80 mcg 64.2 56.7 excellent
vitamin C 44.20 mg 58.9 52.0 excellent
vitamin A 361.16 mcg RAE 40.1 35.4 excellent
potassium 630.70 mg 18.0 15.9 excellent
folate 69.70 mcg 17.4 15.4 excellent
vitamin B6 0.28 mg 16.5 14.5 excellent
calcium 158.10 mg 15.8 14.0 excellent
manganese 0.24 mg 12.0 10.6 excellent
iron 1.77 mg 9.8 8.7 very good
vitamin B2 0.11 mg 8.5 7.5 very good
phosphorus 49.30 mg 7.0 6.2 very good
fiber 1.65 g 6.6 5.8 very good
protein 2.65 g 5.3 4.7 very good
choline 20.57 mg 4.8 4.3 good
magnesium 18.70 mg 4.7 4.1 good
vitamin B3 0.73 mg 4.6 4.0 good
vitamin B1 0.05 mg 4.2 3.7 good
copper 0.03 mg 3.3 2.9 good
omega-3 fats 0.07 g 2.9 2.6 good
zinc 0.29 mg 2.6 2.3 good
pantothenic acid 0.13 mg 2.6 2.3 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Bok choy
References
Harbayum B, Hubbermann EM, Zhu Z et al. Free and bound phenolic compounds in leaves of pak choi (Brassica campestris L. ssp. chinensis var. communis) and Chinese leaf mustard (Brassica juncea Coss). Food Chemistry, Volume 110, Issue 4, 15 October 2008, Pages 838-846.
Heimler D, Vignolini P, Dini MG et al. Antiradical activity and polyphenol composition of local Brassicaceae edible varieties. Food Chemistry, Volume 99, Issue 3, 2006, Pages 464-469.
Lee WY Jr, Emmy Hainida KI, Abbe Maleyki MJ, et al. Antioxidant capacity and phenolic content of selected commercially available cruciferous vegetables. Malays J Nutr. 2007 Mar;13(1):71-80. Epub 2007 Mar 15.
Lin LZ and Harnly JM. Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6850-7. doi: 10.1021/jf1004786.
Reif C, Arrigoni E, Berger F, et al. Lutein and ß-carotene content of green leafy Brassica species grown under different conditions. LWT - Food Science and Technology, Volume 53, Issue 1, September 2013, Pages 378-381.
Reiss R, Johonston J, Tucker K, et al. Estimation of cancer risks and benefits associated with a potential increased consumption of fruits and vegetables. Food and Chemical Toxicology, Volume 50, Issue 12, December 2012, Pages 4421-4427.
Samec D, Piljac-Zegarac J, Bogovic M, et al. Antioxidant potency of white (Brassica oleracea L. var. capitata) and Chinese (Brassica rapa L. var. pekinensis (Lour.)) cabbage: The influence of development stage, cultivar choice and seed selection. Scientia Horticulturae, Volume 128, Issue 2, 18 March 2011, Pages 78-83.
Zamora-Ros R, Rothwell JA, Scalbert A, et al.Dietary intakes and food sources of phenolic acids in the European Prospective Investigation into Cancer and Nutrition (EPIC) study.Br J Nutr. 2013 Oct;110(8):1500-11. doi: 10.1017/S0007114513000688. Epub 2013 Mar 14.
Life After Death: 'Near-Death Experience' Study Shows Awareness Continues After Brain Shutdown
https://ca.shine.yahoo.com/life-death-near-death-experience-study-shows-awareness-084426786.html
Researchers conducting the largest ever study into near-death experiences have discovered that awareness may continue even after the brain has shut down, revealing more about what happens when we die.
Scientists at the University of Southampton studied more than 2,000 people who suffered cardiac arrests at 15 hospitals across Britain, Austria and the United States.
Around 40% of patients who survived described "awareness" during the time before their hearts were restarted, when they were clinically dead.
One 57-year-old man, a social worker from Southampton, described the noise of the machines and what the medical staff were doing during this time.
Dr Sam Parnia, who led the study, told the Daily Telegraph: "We know the brain can't function when the heart has stopped beating. But in this case, conscious awareness appears to have continued for up to three minutes into the period when the heart wasn't beating, even though the brain typically shuts down within 20 to 30 seconds after the heart has stopped."
"The man described everything that had happened in the room, but importantly, he heard two bleeps from a machine that makes a noise at three minute intervals. So we could time how long the experience lasted for," he added.
"He seemed very credible and everything that he said had happened to him had actually happened."
For the study, the scientists examined 2,060 cardiac arrest patients. Of the 330 that survived, 140 said they had experienced some kind of awareness while being resuscitated.
One in five said they felt a sense of peacefulness. Some said they saw a bright light and felt time had sped up or slowed down, while others described the feeling as drowning or being submerged in deep water.
Parnia suggested more people may have similar experiences when close to death, but medication used in resuscitation may prevent them from remembering.
"Estimates have suggested that millions of people have had vivid experiences in relation to death but the scientific evidence has been ambiguous at best. Many people have assumed that these were hallucinations or illusions but they do seem to have corresponded to actual events."
"And a higher proportion of people may have vivid death experiences, but do not recall them due to the effects of brain injury or sedative drugs on memory circuits," Parnia said, adding that further research was needed.
Parnia is the principal investigator of the Aware study (Awareness during Resuscitation), which was launched in 2008 to examine near-death experiences during cardiac arrest with methods aimed at measuring the quality of oxygen delivered to the brain.
"When you think about it, most people out there think of death as a moment, you're either dead or you're not," Parnia told US news programme Today in 2009. "But what we've found is there is no moment of death; it begins when your heart stops, and it goes on for a period of time."
The research was published in the journal Resuscitation.
Related articles : Light at the End of the Tunnel During Near-Death Experiences ‘A Surge of Brain Activity’
Life After Death: 'Near-Death Experience' Study Shows Awareness Continues After Brain Shutdown
What's New and Beneficial About Broccoli
Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much.
Broccoli has a strong, positive impact on our body's detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the detox process at a genetic level.
Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.
WHFoods Recommendations
Studies have shown that even kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes. See Healthiest Way of Cooking Broccoli below.
You'll want to include broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.
Broccoli, chopped, cooked
1.00 cup
(156.00 grams)Calories: 55
GI: very low
NutrientDRI/DV
vitamin K244.5%
vitamin C134.9%
chromium53%
folate42.1%
fiber20.6%
pantothenic acid19.2%
vitamin B618.2%
vitamin E15%
manganese15%
phosphorus14.9%
choline14.7%
vitamin B214.6%
vitamin A13.4%
potassium13%
copper11.1%
vitamin B18.3%
magnesium8.1%
omega-3 fats7.9%
protein7.4%
zinc6.3%
calcium6.2%
iron5.8%
vitamin B35.3%
selenium4.5%
This chart graphically details the %DV that a serving of Broccoli provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Broccoli can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Broccoli, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
It's no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. While these types of problems have yet to become part of the public health spotlight, they are essential to understanding broccoli's unique health benefits. Over the past 5 years, research has made it clear that our risk of cancer in several different organ systems is related to the combination of these three problems.
The Cancer/Inflammation/Oxidative Stress/Detox Connection
Exposure to potentially toxic substances in our food and water, or in the air we breathe both indoors and outdoors, exposure to allergy-triggering substances, poor general health, dietary deficiencies, use of prescription and over-the-counter medications, and other lifestyle practices can result in a level of danger to our bodies that prompts our inflammatory system to work in overdrive on a 24/7 basis. Researchers often refer to this phenomenon as "chronic inflammation." Often contributing to this level of danger is a weakened detox ability in our body. If our liver, skin, and other organ systems cannot keep up with and detoxify the number of potential toxins that we encounter, too many potential toxins remain at large throughout our body. Once again, the result is a level of risk that prompts chronic inflammation.
On a more temporary, short-term basis, inflammation is part of good health. Whether physical or chemical in nature, whenever our body detects a wound, it typically responds by trying to heal with an inflammatory response. That process is healthy, so long as it is not constant and uninterrupted. But unlike the helpful inflammation that takes place we get a simple cut or bruise, chronic inflammation—when it becomes a standard feature of our metabolism—is incompatible with good health. When our bodies are overwhelmed day in and day out with chronic inflammation, many other metabolic balances can get thrown out of kilter, including the balance in our oxygen metabolism. An unwanted imbalance starts to occur in which too many overly reactive, oxygen-containing molecules are formed. This condition is called oxidative stress. The increased presence of these overly reactive molecules can do damage to many parts of our cells, including their genetic material (and especially their deoxyribonucleic acid, or DNA). Over time, the constant and cumulative DNA damage inside our cells can pose a major risk factor for conversion of healthy cells into cancerous ones.
It's equally possible for this sequence of events to start not with chronic, excessive inflammation, but with chronic oxidative stress. Over time, when overly reactive oxygen-containing molecules cause damage to DNA and other cell structures, our body reads this situation as being highly dangerous and it initiates an inflammatory response to try and reduce the threat posed by the oxidative stress. In either case, we end up with a combination of inadequate detoxification of toxic substances, chronic inflammation and oxidative stress that puts us at greater risk for developing cancer.
In a way that might be unique among foods, the nutrients found in broccoli are able to change this set of connections between inflammation, oxidative stress, detox and cancer. In fact, it would be fair to describe broccoli as containing anti-inflammatory nutrients, antioxidant nutrients, detox-support nutrients, and anti-cancer nutrients as well!
Broccoli's Anti-Inflammatory Benefits
When threatened with dangerous levels of potential toxins, or dangerous numbers of overly-reactive, oxygen-containing molecules, signals are sent within our body to our inflammatory system, directing it to "kick in" and help protect our body from potential damage. One key signaling device is a molecule called Nf-kappaB. When faced with the type of dangers described above, the NF-kappaB signaling system is used to "rev up" our inflammatory response and increase production of inflammatory components (for example, IL-6, IL-1beta, TNF-alpha, iNOS and COX-2). This process works beautifully in temporary, short-term circumstances when healing from injury is required. When it continues indefinitely at a constant pace, however, it can put us at risk for serious health problems, including the development of cancer.
Research studies have made it clear that the NF-kappaB signaling system that is used to "rev up" our inflammatory response can be significantly suppressed by isothiocyanates (ITCs). ITCs—the compounds made from glucosinolates found in broccoli and other cruciferous vegetables—actually help to shut down the genetic machinery used to produce NF-kappaB and other components of the inflammatory system. These anti-inflammatory benefits of ITCs have been demonstrated in the laboratory, and with consumption of the ITCs themselves. While they have yet to be demonstrated on consumption of broccoli in an everyday diet, we fully expect future research to show anti-inflammatory benefits from the routine consumption of broccoli (and its glucosinolates), not just from consumption of ITCs.
Lack of omega-3 fat is dietary problem that can cause over-activation of the inflammatory system. The reason is simple: many key anti-inflammatory messaging molecules (like PGH3, TXA3, PGI3, and LTE5) are made from omega-3 fats. We are not accustomed to thinking about non-fatty vegetables as sources of omega-3 fats, but we need to change our thinking in this area. While it is true that there are limited amounts of omega-3s in vegetables like broccoli, it is equally true that their levels of omega-3s can still play an important role in balancing our inflammatory system activity. In 100 calories' worth of broccoli (about 2 cups) there are approximately 400 milligrams of omega-3s (in the form of alpha-linolenic acid, or ALA). That amount of ALA falls into the same general ballpark as the amount provided by one soft gel capsule of flax oil. While we would not want to depend on broccoli as our sole source of dietary omega-3s, we still get important anti-inflammatory benefits from the omega-3s it provides.
As mentioned earlier in this section, chronic inflammation can sometimes get triggered by overexposure to allergy-related substances. In this context, broccoli has yet another anti-inflammatory trick up its sleeve, because it is a rich source of one particular phytonutrient (a flavonol) called kaempferol. Especially inside of our digestive tract, kaempferol has the ability to lessen the impact of allergy-related substances (by lowering the immune system's production of IgE-antibodies). By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation.
Broccoli's Antioxidant Benefits
Amongst all of the commonly consumed cruciferous vegetables, broccoli stands out as the most concentrated source of a premiere antioxidant nutrient—vitamin C. This central antioxidant vitamin can provide longer-term support of oxygen metabolism in the body if it is accompanied by flavonoids that allow it to recycle. Broccoli provides many such flavonoids in significant amounts, including the flavonoids kaempferol and quercitin. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin, and beta-carotene. All three of these carotenoids function as key antioxidants. In the case of lutein and beta-carotene, broccoli has been shown not only to provide significant amounts of these antioxidants but to significantly increase their blood levels when consumed in the amount of three cups. Other antioxidants provided by broccoli in beneficial amounts include vitamin E and the minerals manganese and zinc.
Considered as a group, the vitamins, minerals, flavonoids, and carotenoids contained in broccoli work to lower risk of oxidative stress in the body. The ability of these nutrients to support oxygen metabolism and avoid excess formation of overly reactive, oxygen-containing molecules makes them equally helpful in lowering risk of chronic inflammation and risk of cancer. If cancer development is compared to a 3-legged stool, the antioxidant benefits of broccoli can be viewed as weakening one leg of the stool, namely the leg called "oxidative stress." We've already seen how the glucosinolates and omega-3 fats in broccoli can be viewed as helping to weaken a second leg of the stool (chronic inflammation). In the next section, we'll look at a third leg of the stool (inadequate detoxification) and see how the nutrients found in broccoli can serve to weaken this leg as well.
Broccoli Can Enhance Detoxification
Most toxins that pose a risk to our cells must be detoxified in our body by a 2-step process. What's remarkable about broccoli is its ability to alter activity in both of these two detox steps. Isothiocyanates (ITCs) made from the glucosinolates in broccoli are well-documented modifiers of the first step in detoxification (called Phase I). In fact, some ITCs like sulforaphane can actually help shut down the genetic machinery that produces certain Phase I enzymes. ITCs are equally capable of altering the activity of enzymes involved in the second step of detoxification (called Phase II). From research in the field of genetics, we know that ITCs can help bridge gaps in Phase II activity when it is insufficient. Taken in combination, the impact of ITCs on Phase I and II detox events is unique—and equally unique is the presence of glucosinolate compounds in broccoli that can be used to make ITCs. Glucosinolates like glucoraphanin, gluconasturtiian, and glucobrassicin are simply not found in other foods in the same combination and concentration that is offered by broccoli. By helping to promote as well as regulate detox activity in our cells, the ITCs made from broccoli can help prevent insufficient detoxification of dangerous substances that threaten our cells.
Broccoli and Cancer Prevention
The unique combination of antioxidant, anti-inflammatory, and pro-detoxification components in broccoli make it a unique food in terms of cancer prevention. Connections between cancer development and oxidative stress, chronic inflammation, and inadequate detoxification are so well-documented in the research that any food improving all three of these metabolic problems would be highly likely to lower our risk of cancer. In the case of broccoli, the research is strongest in showing decreased risk of prostate cancer, colon cancer, breast cancer, bladder cancer, and ovarian cancer. We expect that risk of other cancer types will also eventually be shown to undergo reduction from regular consumption of broccoli.
How Much Broccoli Is Needed for Cancer Prevention?
Recent studies have also provided us with a much better idea about the amount of broccoli that we need to lower our cancer risk. At the lower end of the spectrum, it looks like an average of 1/2 cup of broccoli per day—only 22 calories' worth of broccoli!—is enough to provide some measurable benefits. Few people have broccoli on a daily basis. But a 2-cup serving twice a week would still meet this minimum average amount. It's important to remember how little this amount actually in within the context of one week's food. A person eating 2,000 calories per day would be consuming 14,000 calories per week. A 2-cup serving of broccoli twice a week would provide about 178 calories—only 1% of the total weekly calories! At the higher end of the spectrum, studies show that more broccoli might be needed to accomplish other cancer-preventing tasks. For example, one study showed significantly higher urinary excretion of potential carcinogens from well-done, grilled meats given daily consumption of broccoli in the range of 9 ounces (250 grams) per day. That gram amount corresponds to approximately 1.6 cups of broccoli on a daily basis. We've also seen a study showing that "generous" amounts of broccoli can help optimize levels of antioxidants in the blood, especially beta-carotene and lutein. (Optimal antioxidant levels can help lower the risk of oxidative stress in healthy cells, which also helps lower their risk of becoming cancerous.) In this study, the term "generous" was used to describe consumption of broccoli in the amount of 3 cups daily. Once again, that amount would not be ridiculously high in terms of calories—3 cups would provide about 132 calories, or 6-7% of a 2,000-calorie diet. But it might be a greater amount that many people would want to consume on a regular basis.
For us, the bottom line here is not to treat broccoli like garnish. In recipes like our Asian-Flavored Broccoli with Tofu or 5-Minute Broccoli with Feta Cheese and Kalamata Olives recipes, we use 1 pound of broccoli to provide two servings. That's approximately 1.5 cups of broccoli per serving. There is no reason to shy away from 2-3 cup servings of broccoli when enjoying this cruciferous vegetable, especially if you want to optimize its cancer-preventing benefits. But make sure you're not simply "decorating" your plate with single broccoli stalk and floret.
Broccoli and Digestive Support
The digestive support provided by broccoli falls into two basic categories: fiber support, and ITC (isothiocyanate) support. At approximately 1 gram of dietary fiber for every 10 calories, you don't have to eat much broccoli to get a large amount of your daily requirement! For 100 calories—only 5% of a 2,000-calorie diet—you get about 10 grams of fiber, or 40% of the Daily Value (DV). And, 250 calories of broccoli (about 12% of a 2,000-calorie diet) will give you the full daily requirement for this important nutrient! Few components of food support our digestive system as well as fiber. The speed that food travels through us, the consistency of food as it moves through our intestine, and bacterial populations in our intestine are all supported as well as regulated by dietary fiber.
Alongside of broccoli's dietary fibers are its glucosinolates. These phytonutrients are converted by our bodies into isothiocyanates (ITCs). ITCs—and particularly sulforaphane—help protect the health of our stomach lining by helping prevent bacterial overgrowth of Helicobacter pylori or too much clinging by this bacterium to our stomach wall. Broccoli sprouts appear to have especially strong stomach support properties in this regard.
Broccoli and Cardiovascular Support
Although research in this area is still in the early stages, anti-inflammatory substances found in cruciferous vegetables are becoming the topic of increasing interest with respect to heart disease. One particular focus here involves the anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) derived from the glucoraphanin in broccoli. In some individuals susceptible to high blood sugar, sulforaphane may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be cause by chronic blood sugar problems. Decreased risk of heart attacks and strokes may also eventually be linked in a statistically significant way to intake of broccoli and its glucoraphanin.
A second area you can count on broccoli for cardiovascular support involves its cholesterol-lowering ability. Our liver uses cholesterol as a basic building block to product bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat through a process called emulsification. These molecules are typically stored in fluid form in our gall bladder, and when we eat a fat-containing meal, they get released into the intestine where they help ready the fat for interaction with enzymes and eventual absorption up into the body. When we eat broccoli, fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of our body in a bowel movement, rather than getting absorbed along with the fat they have emulsified. When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol, and as a result, our cholesterol level drops down. Broccoli provides us with this cholesterol-lowering benefit whether it is raw or cooked. However, a recent study has shown that the cholesterol-lowering ability of raw broccoli improves significantly when it is steamed. In fact, when the cholesterol-lowering ability of steamed broccoli was compared with the cholesterol-lowering ability of the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol), broccoli bound 33% as many bile acids (based on a standard of comparison involving total dietary fiber).
The B-complex vitamins in broccoli can also make a major contribution to our cardiovascular health. Especially with respect to excessive formation of homocysteine—an event which raises our risk of atherosclerosis, stroke, and heart attack—B-complex vitamin deficiency intake can pose a major risk. Three B vitamins especially important for lowering our risk of hyperhomocysteinemia (excessive formation of homocysteine) are vitamin B6, vitamin B12, and folate. By making an important contribution to our B6 and folate intake, broccoli can help us lower our risk of excessive homocysteine formation and cardiovascular problems that are related to excess homocysteine.
Other Health Benefits Provided by Broccoli
Three other areas of health benefits are important to mention when considering broccoli and its unique combination of nutrients. The first area is eye health. Two carotenoids found in significant concentrations in broccoli—lutein and zeaxanthin—play an especially important role in the health of the eye. In fact, no tissue in the body is more concentrated with lutein than the area in the outer portion of the retina (called the peripheral retina). Similarly, in the macula near the central portion of the retina, zeaxanthin is uniquely concentrated. Risk of problems involving the macula of the eye (for example, macular degeneration) and problems involving the lens area of the eye (for example, cataracts) have both been show to lessen with intake of foods (including broccoli) that provide significant amounts of the lutein and zeaxanthin carotenonids.
A second area is skin support, including support of sun-damaged skin. Here it is the glucoraphanin found in broccoli—converted into sulforaphane by the body—that has received the most research attention. Since skin cells can carry out the process of detoxification, it may be detox-related benefits of sulforaphane that are especially important in helping to counteract sun damage.
A third area of increasing research interest involves the metabolism of vitamin D. Broccoli is not a source of this vitamin, but it is an excellent source of vitamin K and also of vitamin A (in one of its precursor forms, beta-carotene). Many individuals have large vitamin D deficiencies that cannot be remedied through diet alone, and these deficiencies require sizable amounts of vitamin D to be provided through dietary supplementation. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A appear to help keep our vitamin D metabolism in the proper balance. Assuring adequate intake of vitamins K and A alongside of vitamin D supplementation may turn out to be important in achieving optimal vitamin D supplementation results and avoiding potential problems related to supplementation. Broccoli may turn out to play a particularly helpful role in balancing this set of events by providing its unusually strong combination of both vitamin A and vitamin K.
Description
Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means "cabbage sprout." Broccoli's name is derived from the Latin word brachium, which means branch or arm, a reflection of its tree-like shape that features a compact head of florets attached by small stems to a larger stalk. Because of its different components, this vegetable provides a complex of tastes and textures, ranging from soft and flowery (the florets) to fibrous and crunchy (the stem and stalk). Its color can range from deep sage to dark green to purplish-green, depending upon the variety. One of the most popular types of broccoli sold in North America is known as Italian green, or Calabrese, named after the Italian province of Calabria where it first grew.
Other vegetables related to broccoli are broccolini, a mix between broccoli and gai-lin (Chinese broccoli), and broccoflower, a cross between broccoli and cauliflower. Broccoli sprouts have also recently become popular as a result of research uncovering their high concentration of the anti-cancer phytonutrient, sulforaphane.
History
Broccoli has its roots in Italy. In ancient Roman times, it was developed from wild cabbage, a plant that more resembles collards than broccoli. It spread through out the Near East where it was appreciated for its edible flower heads and was subsequently brought back to Italy where it was further cultivated. Broccoli was introduced to the United States in colonial times, popularized by Italian immigrants who brought this prized vegetable with them to the New World.
How to Select and Store
Choose broccoli with floret clusters that are compact and not bruised. They should be uniformly colored, either dark green, sage or purple-green, depending upon variety, and with no yellowing. In addition, they should not have any yellow flowers blossoming through, as this is a sign of over maturity. The stalk and stems should be firm with no slimy spots appearing either there or on the florets. If leaves are attached, they should be vibrant in color and not wilted.
Place broccoli in a plastic bag, removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 10 days. Do not wash broccoli before storing because exposure to water encourages spoilage. Partial heads of broccoli should be placed in a well-sealed container or plastic bag and refrigerated. Since the vitamin C content starts to quickly degrade once broccoli has been cut, it is best to use it within a couple of days. Broccoli that has been blanched and then frozen can stay up to a year. Leftover cooked broccoli should be placed in tightly covered container and stored in the refrigerator where it will keep for a few days.
Tips for Preparing and Cooking
Tips for Preparing Broccoli
Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Be sure to enjoy the stems and leaves of broccoli; they provide a good balance of flavors. Peel the broccoli stem and cut the stem into 1/2" slices To get unique health benefits from broccoli, let it sit for several minutes before cooking.
The Healthiest Way of Cooking Broccoli
If you're cooking broccoli, make sure to support your nourishment by sticking with a low cooking temperature in a range that includes the steaming temperature of 212°F (100°C), with a cooking times of 5 minutes at the most. Since the fibrous stems take longer to cook, they can be prepared separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits in the stems. While people do not generally eat the leaves, they are perfectly edible and contain concentrated amounts of nutrients.
We recommend Healthy Steaming broccoli for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil prepare broccoli florets and stems. Steam stems for 2 minutes before adding the florets and leaves. Steam for 5 more minutes. Toss with our Mediterranean Dressing and top with your favorite optional ingredients.. For details see, 5-Minute Broccoli with Feta Cheese and Kalamata Olives.
Healthy Steaming versus Microwaving Broccoli
The principle of a 212°F (100°C) or lower cooking temperature leaves you with several cooking options for your broccoli. Our cooking method of choice for this cruciferous vegetable is steaming. We've seen studies on flavonoids in broccoli, B complex vitamins in broccoli, vitamin C in broccoli, as well as carotenoids and chlorophyll and glucosinolates in broccoli, and in all cases, steaming has been shown to do a better job of preserving nutrients than other cooking methods. You'll find some websites encouraging you to microwave your vegetables, including broccoli. We don't believe that this recommendation is supported by the research. But in addition, we believe that it's important for you to understand why. Many nutrients can be lost from food when the food surface comes into direct contact with water. Hotter water temperatures leech more nutrients from food, as will longer cooking times. Most research on microwaved broccoli has involved the placement of broccoli in a microwave container that has been partially or completely filled with water. That practice means direct water contact with all or part of the broccoli surfaces. Steaming, by comparison, leaves the broccoli in contact with steam only and can reduce nutrient loss for this reason. It's possible to steam broccoli in a microwave, but since metal containers (like stainless steel) cannot be used in a microwave oven, plastic microwave steamers are the only widely available option here, and we generally try to avoid the heating of foods in plastic in the microwave due to risk of plastic migration into the food. All of the factors described above makes it difficult to microwave broccoli with as little direct water contact or as shortened cooking times as steaming. We also like the more uniform exposure to heat that occurs with steaming.
Stir-Frying Broccoli
In general, we try to avoid the stir-frying of foods in oil due to risk of nutrient damage in the oil from high heat. That being said, we have seen a study of broccoli stir-frying that produced some fairly encouraging results with respect to nutrient retention in the broccoli. (The study did not measure nutrient damage in the oil.) The stir-frying took place for 3-1/2 minutes in a frying pan heated to 248°-284°F (120°-140°C). Approximately two-thirds or more of the nutrients examined (including vitamins, minerals, phenols, and glucosinolates) were retained after stir-frying. Given these results, if you are planning to stir-fry your broccoli, we'd recommend a lower-heat skillet (at approximately 250°F/121°C) and a relatively short stir-frying time of about 3 minutes or less.
Raw Broccoli and Broccoli Sprouts
Both cooked and raw broccoli can make excellent additions to your meal plan. If you enjoy raw broccoli, by all means include it in your diet! There may be some special advantages for your digestive tract when broccoli is eaten in uncooked form. And if you're concerned about issues involving enzymes and sulfur compounds in broccoli—don't be! With fresh raw broccoli, simple slicing a few minutes prior to eating or thorough chewing of unsliced pieces will help activate sulfur-metabolizing enzymes. Another form of broccoli you may also want to try in you enjoy raw broccoli is broccoli sprouts. Some of the nutrients found in broccoli—like vitamin C—are especially concentrated in broccoli sprouts. Remember that all raw broccoli requires more thorough chewing than cooked broccoli, so take your time enjoying the textures and flavors of this amazing vegetable.
Nutrient and Health Benefits of Raw Broccoli
We've been especially impressed in the most recent research by the impact of uncooked broccoli—as well as uncooked broccoli sprouts—on the health of the stomach and stomach lining. Many stomach problems have been linked in research studies with overgrowth of a bacterium called Helicobacter pylori, and also with excessive attachment of this bacterium to the inner stomach lining. Raw broccoli sprouts appear to provide special stomach support with respect to these unwanted overgrowth and over-attachment circumstances. It's not that steamed broccoli provides no support in this regard, because it does provide support. It's just that uncooked broccoli and broccoli sprouts may be especially helpful in providing these benefits. We've seen several research studies using what's called "HG broccoli," or high glucosinolate broccoli, to investigate genetic activities in the stomach lining cells. The glucosinolates in broccoli are clearly a key part of broccoli's ability to support stomach health, and they are very likely to alter gene expression in cells that provide the stomach with its inner lining. HG broccoli is not a commercially marketed form of broccoli that you can find in the grocery store, but ordinary broccoli will still provide you with plenty of glucosinolate phytonutrients.
How to Enjoy
A Few Quick Serving Ideas
Toss pasta with olive oil, pine nuts and steamed broccoli florets. Add salt and pepper to taste.
Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup.
Add broccoli florets and chopped stalks to omelets.
WHFoods Recipes That Feature Broccoli
Asian-Flavored Broccoli with Tofu
Miso Stir-Fry
Sweet N' Sour Cod with Cabbage and Broccoli
Individual Concerns
Broccoli as a "Goitrogenic" Food
Broccoli is sometimes referred to as a "goitrogenic" food. Yet, contrary to popular belief, according to the latest studies, foods themselves—broccoli included—are not "goitrogenic" in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called "goitrogenic"—such as the cruciferous vegetables (including broccoli, kale, and cauliflower) and soyfoods—do not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods "contain goitrogens," at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins. With respect to the health of our thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances, can also interfere with thyroid function. The term "goitrogenic food" makes it sound as if something is wrong with the food, but that is simply not the case. What causes problems for certain individuals is not the food itself but the mismatched nature of certain substances within the food to their unique health circumstances. For more, see an An Up-to-Date Look at Goitrogenic Substances in Food.
Nutritional Profile
Broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium.
Broccoli is also concentrated in phytonutrients. In one particular phytonutrient category—glucosinolates—broccoli is simply outstanding. The isothiocyanates (ITCs) made from broccoli's glucosinolates are the key to broccoli's cancer-preventive benefits.
For an in-depth nutritional profile click here: Broccoli.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Broccoli is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Broccoli, chopped, cooked
1.00 cup
156.00 gramsCalories: 55
GI: very low
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 220.12 mcg 244.6 80.6 excellent
vitamin C 101.24 mg 135.0 44.5 excellent
chromium 18.55 mcg 53.0 17.5 excellent
folate 168.48 mcg 42.1 13.9 excellent
fiber 5.15 g 20.6 6.8 very good
pantothenic acid 0.96 mg 19.2 6.3 very good
vitamin B6 0.31 mg 18.2 6.0 very good
vitamin E 2.26 mg (ATE) 15.1 5.0 very good
manganese 0.30 mg 15.0 4.9 very good
phosphorus 104.52 mg 14.9 4.9 very good
choline 62.56 mg 14.7 4.9 very good
vitamin B2 0.19 mg 14.6 4.8 very good
vitamin A 120.74 mcg RAE 13.4 4.4 very good
potassium 457.08 mg 13.1 4.3 very good
copper 0.10 mg 11.1 3.7 very good
vitamin B1 0.10 mg 8.3 2.7 good
magnesium 32.76 mg 8.2 2.7 good
omega-3 fats 0.19 g 7.9 2.6 good
protein 3.71 g 7.4 2.4 good
zinc 0.70 mg 6.4 2.1 good
calcium 62.40 mg 6.2 2.1 good
iron 1.05 mg 5.8 1.9 good
vitamin B3 0.86 mg 5.4 1.8 good
selenium 2.50 mcg 4.5 1.5 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Broccoli
References
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Beyond Ice: What To Do For Sore Runner’s Knees
Aches and pains are unfortunately common among runners of all levels — and ice can only do so much. “When a runner comes to me with pain at a joint (hip, knee, or ankle), I always reference the ‘bad-neighbor theory,’” explains Wes Pedersen, running coach and Equinox personal trainer. “That means you should look for any tightness, weakness, or asymmetry…both above and below the site of pain.”
Related: The No-Effort Way To Make Your Workout Easier
So, if you’re dealing with knee pain, Pedersen’s two-prong prescription includes stretching your hip flexors and quads while strengthening your glutes and hamstrings. (If shin splints are your issue, try these tips.) To stretch the muscles along the front of your body, Pedersen recommends this dynamic stretch series, which the team at Equinox deems the “world’s greatest.” And, to strengthen your posterior, start deadlifting.
“The one thing that I find that most runners do wrong is that they only run,” Pedersen adds. “Try to balance each running workout per week with one strength-training session or restorative routine.” Focus on cross-training workouts that utilize lateral and rotational movement patterns not present in running, he explains. And, of course, if the pain persists or is really intense, check in with your doctor.
Related: Our Favorite (Adorable) Yoga Trend
The bottom line of the “bad-neighbor theory” is that we should treat our bodies as a whole rather than only addressing individual parts. You know what they say: The thigh bone’s connected to the hip bone.
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