These tiny greens have cropped up just about everywhere lately and have become a staple garnish thanks to their unique color and flavor. However, microgreens have so much more to offer than simply adding a pop of color to the plate.

In fact, research shows these mini greens pack in a major punch when it comes to nutrition and contain even more vitamins, minerals and antioxidants than their full-sized counterparts. Not only that, but animal research from 2023 even found that microgreens potentially can work similarly as mature vegetables in limiting weight growth.

Best of all, growing microgreens is quick, easy and convenient, regardless of your amount of experience in the garden. In fact, they’re so easy to grow and high in nutrients that they’re used to feed astronauts and space mission crew members.

Thanks to the ease and convenience offered by growing microgreens, farmers and amateur gardeners alike can take advantage of the intense flavor and health benefits of these nutritious greens.

What Are Microgreens?

Microgreens are made from greens that have been harvested before maturation, just seven to 14 days after germination.

The result is a much smaller green, typically between one to three inches tall, with a more intense flavor and highly concentrated nutrient profile. All of the vitamins and minerals you’d find naturally in the full-grown plant or herb are packed into these tiny versions.

This means that just adding a small amount to salads, dips or smoothies can instantly boost the nutritional value.

These tiny greens should not be confused with sprouts. This involves sprouting seeds by soaking them in water to germinate.

Although uncommon, sprouts have a higher risk of carrying bacteria that can cause foodborne illness.

Microgreens are a popular choice for farmers and novice growers alike. This is because they can be produced quickly, are cost-effective and can be grown year-round.

They’re also perfect for apartment dwellers and those with limited space, as they can be grown anywhere a sunny windowsill is found.

These tiny greens can come from just about any type of vegetable or herb, making them an incredibly versatile dietary addition.

Although most often used as a garnish to add a splash of color to the plate, they can also take center stage as a main ingredient in dishes like salads.

Types and Nutrition Facts

There is a huge variety of microgreens available, ranging from different kinds of vegetables to even some types of herbs. Some of the most popular types of microgreens include:

• Arugula
• Chives
• Mizuna
• Chard
• Cabbage
• Beets
• Cilantro
• Mint
• Garden cress
• Sunflower
• Kale
• Parsley
• Dill
• Orach
• Carrots
• Celery
• Basil
• Chia
• Mustard greens
• Fennel
• Amaranth
• Radish
• Watercress
• Broccoli
• Radish

Benefits

1. High in Nutrients

Microgreens are much more nutrient-dense foods than their fully mature counterparts. This is because they take all of the important vitamins and minerals found in the mature plant and manage to cram them into a much smaller package, making them function foods.

Most vegetables provide a diverse array of nutrients. Swiss chard, for example, is especially high in vitamin K, vitamin A and vitamin C, while beets are loaded with manganese and folate.

The microgreen versions of these vegetables boast just as varied a nutrient profile and can help boost your vitamin and mineral intake quickly and easily.

In a study published in the Journal of Agricultural and Food Chemistry, microgreens contained between four to 40 times more nutrients by weight than their fully grown counterparts.

This means that including just a few servings of microgreens into your diet alongside plenty of other fruits and vegetables can ensure you’re getting the nutrients you need to maintain optimal health.

2. Contain Polyphenols

Polyphenols are important natural chemicals found in many foods and contain powerful antioxidant properties. Antioxidants help prevent the buildup of harmful free radicals, which are highly reactive compounds that form in the body that can cause damage to cells as well as chronic disease.

Research suggests polyphenols have been associated with a reduced risk of heart disease, cancer and Alzheimer’s disease.

Most vegetables are high in health-promoting polyphenols. Some studies have also found that the microgreen versions of these vegetables are similarly high in polyphenols.

A 2013 study out of Maryland measured the amount of polyphenols in five microgreens from the Brassica family of vegetables, including red cabbage, purple kohlrabi, mizuna, and red and purple mustard greens.

Not only were the microgreens found to be good sources of polyphenols, but they actually contained a wider variety of polyphenols than their mature vegetable counterparts.

In addition to microgreens and mature vegetables, other rich sources of polyphenols include fruit, tea, coffee and even chocolate.

3. Improve Heart Health

Statistics show that heart disease is the leading cause of death. Making dietary modifications is one of the easiest and most effective ways to prevent coronary heart disease and maintain heart health.

Studies show that eating more vegetables is associated with reduced heart disease risk factors and a lower risk of heart disease. Some studies have also found that including microgreens in your diet could help decrease certain heart disease risk factors.

One animal study fed rats a high-fat diet supplemented with red cabbage microgreens. The microgreens reduced weight gain by 17 percent, slashed bad LDL cholesterol by 34 percent and cut triglycerides by 23 percent.

Coupled with a balanced diet, healthy lifestyle and regular physical activity, incorporating a serving or two of microgreens into your day could help keep your heart strong and healthy.

4. Reduce Chronic Disease Risk

The health benefits of vegetables have been extensively studied. Thanks to their impressive nutrient and polyphenol profiles, eating vegetables has been shown to reduce the risk of certain types of chronic disease, and the same is true of microgreens.

One review found vegetable intake was associated with a lower risk of several types of cancer, including prostate cancer and cancers affecting the digestive tract.

Increased vegetable intake has also been linked with lower inflammation and a reduced risk of heart disease, type 2 diabetes and obesity.

Because microgreens boast a similar but enhanced nutrient profile to full-sized vegetables and an even higher amount of polyphenols, they may also carry the same disease-busting benefits.

5. Easy and Convenient

If you haven’t quite developed your green thumb yet, microgreens may be a great fit to help get you going. Many novice growers enjoy growing microgreens because they are fast, convenient and easy to grow.

In fact, you don’t need to invest in a full garden or even have a backyard to take advantage of these flavorful greens.

If you have water, soil, seeds and a window with a little sunlight, you’ve got what it takes to start up your own microgreen mini garden. Best of all, these greens are the perfect fit for the impatient gardener.

Wait time is minimal as these plants are ready to harvest and enjoy just seven to 14 days after germination.

6. Grown Year-Round

In addition to being incredibly convenient, you can also enjoy your microgreens year-round and from just about anywhere. Because microgreens can be grown indoors, there’s no need to wait for warm weather to roll around in order to break out the gardening gloves.

In the summer, placing your microgreens anywhere with natural sunlight will suffice. In seasons or environments where sun exposure may be limited, using an inexpensive grow light can help your plants thrive year-round.

7. Can Help With Weight Management

We already know veggies are low in calories and high in fiber, which makes them great for managing weight. Animal research confirmed microgreens can help with weight management as well, unsurprisingly.

For instance, broccoli microgreen juice was found to lower “body weight by enhancing insulin sensitivity and modulating gut microbiota” in obese mice.

Another study presented at the American Chemical Society’s 2023 fall meeting (which took place in August) examined the effects of both mature and the micro versions of red cabbage and kale on mice fed a high-fat diet. Researchers found that the microgreens and mature cruciferous vegetables effectively limited weight gain.

Are They Safe?

For most people, microgreens can be safely consumed with no risks or adverse side effects. However, microgreens can come from a wide range of vegetables and herbs.

If you have an allergy to a specific vegetable or herb or develop an allergic reaction after consumption, discontinue use immediately, and talk to your doctor.

Many types may be high in vitamin K, an essential vitamin involved in blood clotting. If you are taking Warfarin or another blood-thinning medication, it’s important to maintain consistent intake of vitamin K to avoid interfering with your medications.

How to Eat Them

Microgreens are easy to grow and can thrive just about anywhere. However, if you’re pressed for time, microgreens are becoming increasingly available at many grocery stores and farmers markets.

In addition to selling individual types, many retailers also sell mixed packs that can be especially useful if you’re looking to experiment or try out several different kinds to find what you like best.

You can use these versatile greens just about anywhere you would use regular leafy greens. They make an excellent garnish for enhancing the flavor, nutritional value and color of dishes but can also be used in salads, wraps, sandwiches and more.

Keep in mind they tend to have relatively short shelf lives, so it’s best to use them within a few days of harvest if possible.

If you’re looking for ideas of how to eat microgreens, here are some easy recipes you can try:

• Chipotle Lentil Tacos with Avocado and Microgreens
• Microgreens with Strawberry-Lime Vinaigrette
• Cauliflower Avocado Microgreen Salad with Roasted Garlic Cashew Cream

How to Grow

Ready to take advantage of the numerous health benefits and versatility offered by microgreens?

Growing microgreens is easy and requires minimal experience, tools and equipment. If you’re ready to get started, here’s how to grow microgreens:

1. If you’re growing indoors, you should start by spreading about an inch of potting soil in a shallow tray. For outdoor use, designate and clear out a small section of your garden.
2. Next, distribute microgreen seeds evenly over soil. Keep in mind that since these plants will be harvested before reaching maturity, you can place them closer together than you would if you were growing them to their full size.
3. Cover seeds with soil, and use a spray bottle to mist the top of the soil with water.
4. If growing indoors, place your shallow tray by a window with natural light or underneath a grow light. You can also use a warming mat to speed up plant growth, but it’s not necessary.
5. Mist soil with clean water a few times daily to help plants germinate and stay hydrated.
6. Once microgreens have reached one to three inches tall, they can be harvested by cutting greens above soil line. This is usually between seven to 14 days after germination, though it can vary based on the type of plant.
7. When you’re ready to plant another batch, either remove roots, or simply dump the tray entirely and restart with fresh soil.

Final Thoughts

• Microgreens are versatile, healthy and easy to grow.
• They contain a higher amount of vitamins, minerals and polyphenols than their fully mature counterparts and have even been associated with improved heart health and a decreased risk of chronic disease.
• These tiny greens can be grown just about anywhere year-round and can be added to a wide array of dishes, making them an excellent dietary addition.

The post Do Microgreens Have Same Effect as Mature Veggies? (Plus Nutrition, Benefits, How to Grow) appeared first on Dr. Axe.

The bell pepper is, yes, sweet and versatile, but did you know that bell pepper nutrition also helps you fight everything from the common cold to cancer?

This delicious food is familiar to many of us for its sweet taste and ability to be stuffed chock-full of yummy stuff before being eaten, but the benefits go far beyond taste. Bell peppers have a ton of incredibly essential vitamins, antioxidants and minerals that will help you maintain a healthy lifestyle.

If you’d like to reduce your risk of illness, heart disease and cancer, you should probably keep reading about the incredible bell pepper.

What Is A Bell Pepper?

The bell pepper is a cultivar group of the Capsicum annuum species of plants, part of the family of foods known as nightshade vegetables. Botanically, it’s a fruit, but nutritionally considered a vegetable.

While the other cultivars within this species are famous for their capsaicin content (which is what gives most peppers and chilis, such as cayenne peppers, their spicy taste), bell peppers contain no capsaicin and are referred to in many cultures as “sweet peppers.”

There are various color varieties of bell peppers, with the most common being red, yellow and green. However, you may find them more infrequently in orange, brown, white and lavender/purple.

Bell Pepper Nutrition Facts

There are nutritional differences between colors of bell peppers — for example, a red bell pepper nutrition contains over eight times the amount of vitamin A than a green bell pepper nutrition.

My favorite thing about bell peppers is their extremely high concentration of antioxidants, including a high amount of vitamin C and vitamin A.

And the best part? When you eat these vitamins rather than take them in supplement form, your body is able to absorb exactly the amount you need and safely expel the rest.

One medium raw, red bell pepper (approximately 119 grams) contains about:

• Calories: 30.9
• Total Carbohydrates: 7.2 g
  • Fiber: 2.5 g
  • Sugar: 5 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.2 g
  • Trans Fat: 0 g
• Protein: 1.2 g
• Sodium: 4.8 mg (0.2% DV)
• Vitamin C: 152 mg (169% DV)
• Vitamin A: 187 mcg (21% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Folate: 54.7 mcg (14% DV)
• Niacin: 1.2 mg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin K: 5.8 mcg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Meanwhile, green bell pepper nutrition and yellow bell pepper nutrition provide slightly different but similar nutrient levels.

Health Benefits

1. Can Help Manage Weight

Several types of peppers have been shown to hold anti-obesity traits and help with weight maintenance.

At only 31 calories per serving, bell peppers can provide your body with a huge number of nutrients while minimally impacting the amount of calories you consume in a day. They are also great to use as substitutions for many unhealthy foods.

For example, want a crunch in your mid-morning snack? Try sliced bell peppers instead of potato chips.

2. May Reduce Risk of Chronic Disease

Like so many healthy foods, bell peppers can play a role in reducing your risk of cancer and heart disease when they’re a regular part of your diet. Bell pepper nutrition lists a large number of carotenoids, plant-based antioxidants that help reduce the damage that oxidation causes on your cells.

The red variety of this type of pepper in particular contains very high quantities of beta-carotene, alpha-carotene, lutein and zeaxanthin.

Eating foods high in carotenoids (especially beta-carotene!) has been shown to help reduce the risk of cancer and significantly reduce the free radical activity in your body.

Interestingly, one way to further increase the efficacy of antioxidants in your bell peppers is to steam cook them. A 2008 study in California found that steam cooking bell peppers and various other antioxidant-rich foods improved an activity called “bile acid binding capacity.”

Why is that important? Increased bile acid binding capacity means that bile acids are recirculated less as your body processes food, utilizing cholesterol more efficiently and reducing the body’s absorption of fat, thus lowering your risk of heart disease. Poor bile acid binding capacity is also associated with increased cancer risk, so make sure to steam those bell peppers to get the most out of them you can.

3. Supports Healthy Eyes

Bell peppers contain high levels of the antioxidants lutein and zeaxanthin. Those two antioxidants are must-haves when it comes to keeping your eyes healthy.

Green bell peppers are some of the best natural sources of lutein and zeaxanthin.

Lutein is already a well-accepted to help with macular degeneration, the leading cause of blindness in older adults. By filtering out short-wavelength UV light that can easily damage the retina, this antioxidant helps protect the degeneration of eye cells that lead to this disease.

Researchers at Harvard discovered that just six milligrams of supplemented lutein per day can reduce your chance of developing this disease by 43 percent.

For older people who already have cataracts, lutein also can improve vision. Other eye-related benefits include potentially reducing eye fatigue, decreasing light and glare sensitivity, and improving acute vision.

4. May Help Improve Immunity

Bell pepper nutrition contains more than one sickness-fighting power punch. The high presence of vitamin A is essential to fighting both serious diseases, such as cancer, as well as more short-term illnesses, such as the common cold.

Much research has been conducted on the immune-boosting benefits of vitamin A supplementation, especially in low- and middle-income nations where children are extremely susceptible to vitamin deficiencies that lead to illness and disease. In one study out of London, vitamin A supplementation decreased childhood mortality by an astonishing 24 percent, while also noting that a deficiency in this nutrient increased the children’s immunity to things such as diarrhea and measles.

Another child-related study in Colombia found that the country saved more than $340 million when supplementing just 100 children with vitamin A that would have otherwise been deficient.

If you undergo a significant amount of stress, bell peppers may also help improve your immunity because of their high vitamin C content. People who have high amounts of vitamin C in their systems are less likely to contract everything from colds to cancer, and vitamin C is essential to correcting the weakened immune system associated with high stress levels.

In general, bell peppers are one food that can help reduce inflammation in your body, which is actually at the root of most diseases.

5. Helps Maintain Mental Health

The good vitamins in bell pepper nutrition are also beneficial in maintaining prime cognitive health. It’s why bell peppers are considered one of the best brain foods.

One such benefit of bell peppers is the high presence of vitamin B6, which increases the levels of serotonin and norepinephrine, sometimes referred to as the “happy hormones.” High levels of these hormones are associated with improved mood, higher energy levels and more concentration, while low levels have been commonly linked with several mental disorders, such as ADHD.

A vitamin B6 deficiency has also been shown to contribute to cognitive impairment that comes with age and may even increase risk of Alzheimer’s and/or dementia.

6. Helps Keep Skin Glowing and Healthy

Not only is a large amount of vitamin C good for your immune system, but it’s also great for your skin. This, along with the carotenoids found in bell peppers, improves the health of your skin and promotes collagen production.

People with high levels of vitamin C have skin that is less dry and wrinkled, and they also are at a lower risk of developing skin cancer.

7. Promotes Healthy Pregnancy

Bell peppers contain a good amount of folate, a vital nutrient for pregnant mothers. In fact, the daily recommendation for folate goes up approximately an additional 50 percent in pregnant women because of its role in preventing birth defects and keeping unborn children healthy.

Not only does folate help reduce birth defects, but it also promotes healthy neural tube development, helps in a child growing to an appropriate birth rate before delivery, and causes the face and heart to develop properly.

Interesting Facts

Peppers have been a popular food for many families for thousands of years. The earliest record of the pepper is from 6,100 years ago in southwestern Ecuador, where families would grow them in their own farms.

The earliest mention of the bell pepper specifically occurred in 1699, when Lionel Wafer mentioned it as growing in the Isthmus of America in his book, “A New Voyage and Description of the Isthmus of America.” Again in 1774, Edward Long mentioned the peppers when writing about various varieties being cultivated in Jamaica.

Interestingly, the term “pepper” was assigned to this food by Christopher Columbus when importing them back to Europe from the Americas. Although they have little in common with the peppercorn that first bore the name, the spicy flavor of different types of what we now know as peppers inspired him to consider them a member of the same family.

The bell variety was named such because of its bell-like shape.

The bell pepper is also unique because it lacks the capsaicin found in other cultivars in the species Capsicum annuum. Due to a recessive form of a gene, this is the only variety of pepper that provides only sweet flavor without the burning sensation of its brothers.

How to Add to Diet

All bell peppers are not grown equally, so be cautious in your shopping. They make the dirty dozen list of foods identified by the Environmental Working Group as having the largest concentration of pesticides when bought in non-organic form.

Buying your bell peppers organic is not only important because of the presence of pesticides, but because organic bell peppers contain a much better antioxidant load. Researchers in Poland discovered in 2012 that organic bell peppers contain “significantly more vitamin C, total carotenoids, β-carotene, α-carotene, cis-β-carotene, total phenolic acids and flavonoids compared with [non-organic varieties].”

As with most fruits and vegetables, try to choose bell peppers without any obvious damage. The brighter the flavor, the fresher your peppers will be.

The preparation methods are endless with these handy vegetables. You can eat them raw, roast them, grill them or anything in between.

Like I mentioned earlier, steaming them particularly improves their nutritional value, so I would suggest doing that fairly often when adding peppers to your recipes.

One of the oldest and most popular recipes for the bell pepper is the stuffed pepper, first found in a Boston cookbook in 1896. Well, my recipe may not be identical to that one, but I love this recipe for Quinoa Stuffed Peppers. It’s simple and delicious!

I also really enjoy substituting life-giving foods for starchy, unhealthy ones, like in this Vegetarian Egg Casserole. This spin on a traditional breakfast dish is especially useful for feeding larger groups.

Another version of the stuffed pepper that is a great option if you’re looking for something filling is this Stuffed Peppers with Rice recipe.

Here are some more bell pepper recipes to try:

• Turkey-Stuffed Bell Pepper
• Hungarian Goulash
• Sweet Potato Hash
• Cobb Salad with Avocado Dressing
• Calabacitas

Risks and Side Effects

It is possible to have an allergy or intolerance to bell peppers. If you find you have any symptoms of an allergic reaction immediately after eating bell peppers, such as eczema, itching, nasal congestion or digestive problems, stop eating them, and contact your doctor immediately.

If you experience cramping, bloating, diarrhea or vomiting right after eating bell peppers, you may also have a non-allergic intolerance to them. Be sure to contact your doctor right away if you ever find this happening to you.

Final Thoughts

• You can find bell peppers in various colors, the most common being red, green and yellow. The different colors carry different nutritional content.
• Bell peppers are the only member of their family that aren’t spicy, because they lack capsaicin.
• Bell pepper nutrition is stuffed (nutritionally) with incredibly high amounts of vitamin C and A, which contribute to a healthy immune system and reduced risk of disease.
• The antioxidants in bell peppers also keep your eyes and skin healthy and can even keep your brain functioning at peak levels.
• The folate in bell peppers is great for pregnant moms to keep their babies growing the right way.
• Bell peppers were first mentioned in the 17th century as a common food item.
• It is especially important to purchase organic bell peppers, because they have an exceptionally high pesticide occurrence otherwise. Organic bell peppers also have significantly more antioxidants than non-organic versions.
• It is possible to be allergic to bell peppers, although this is fairly uncommon.

The post Bell Pepper Nutrition Helps Combat Disease & Manage Weight appeared first on Dr. Axe.

You may have always assumed that cucumbers were full of water but offered little other nutrients. Well, think again when it comes to cucumber nutrition.

What are the benefits of eating cucumbers? As you’ll learn below, they’re more than just a way to make pickles or reduce puffiness around your eyes — cucumber nutrition benefits include fighting free radical damage and inflammation.

Cukes are one of the lowest-calorie veggies, yet supply powerful polyphenol compounds that can help naturally slow aging caused by oxidative stress.

Additionally, known among researchers for their anti-diabetic, lipid-lowering and antioxidant activity, cucumbers have a detoxifying, cleansing effect on the body. They’re naturally “cooling” and a great way to prevent dehydration, constipation and overheating.

Cucumber Nutrition Facts

The cucumber (Cucumis sativus) is a widely cultivated “gourd” and member of the Cucurbitaceae plant family, along with other foods like the cucamelon. Cucumbers have been studied most in regard to their diuretic effects. This has earned them a reputation as a healing food in both traditional folk medicine and modern medicine.

Technically, is a cucumber a fruit or a vegetable? It’s actually a fruit, although treated more like a vegetable.

Eating cukes can add a decent amount of nutrients to your diet.

A half-cup serving of raw cucumber with its skin (about 52 grams) contains approximately:

• Calories: 7.8
• Total Carbohydrates: 1.9 g
  • Fiber: 0.3 g
  • Sugar: 0.9 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.02 g
  • Trans Fat: 0 g
• Protein: 0.3 g
• Sodium: 1 mg (0.04% DV)
• Vitamin K: 8.5 mcg (7% DV)
• Vitamin C: 1.5 mg (2% DV)
• Magnesium: 6.8 mg (2% DV)
• Potassium: 76.4 mg (2% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Good Source of Cancer-Fighting Antioxidants

Why are cucumbers good for you when it comes to boosting your immune system? Several bioactive compounds have been isolated from the nutritious cucumber, including cucurbitacins, glucosides, lignans, apigenin and flavonols like fisetin.

After investigating cucumber benefits and the potential free radical-scavenging abilities of cucumbers, researchers involved in one study reported that within cucumbers, the presence of flavonoids and tannins seems responsible for their free radical-scavenging and analgesic effects.

Compounds within cukes work to defend against cancer due to their ability to protect DNA and cells from damage from oxidative stress. Fisetin is specifically tied to brain health and preservation of cognitive function, while cucurbitacins are known to have cancerous tumor-reducing effects.

Researchers have found that cucurbitacin, a type of triterpene compound, may induce cancerous cell death (a process known as apoptosis). The most significant mechanisms with regard to the apoptotic effects of cucurbitacins are their ability to modify activities via nuclear factors or genes and to activate anti-tumor proteins.

In addition, research published in 2022 found that cucumber-derived nanovesicles containing cucurbitacin B “suppress tumor growth” when utilized in lung cancer therapy.

As such, eating plenty of high-antioxidant foods like cucumbers and other cancer-fighting foods may help lower your risk of cancer.

2. High in Nutrients but Low in Calories

Cucumbers are one of the vegetables with the highest water content. This means cucumber nutrition offers valuable vitamins and minerals, yet is super low in calories — with only about 16 calories per cup.

Since the cucumbers are about 95 percent water, they do a good job of taking up room in your stomach. They can add volume to your meals without weighing you down.

This means you can eat more and feel satiated while still sticking to an overall healthy, low-calorie or low-carb weight management plan if needed. Plus, cucumber nutrition can help quench thirst and prevent the desire to snack due to dehydration.

3. Helps Detoxify the Body

Cucurbitacins are a category of diverse compounds found in the plants of family Cucurbitaceae, including cucumbers. These compounds can support the digestive tract and liver.

Cucumbers are also a natural diuretic food. This means they can help the body produce more urine to carry out toxins and waste.

In the process, they’re great for reducing bloating and uncomfortable water retention — one reason to fill up on cucumbers after a night of salty food or alcohol.

4. Hydrates and Soothes Skin

Is the skin of the cucumber good for you? Yes!

Plan on eating the whole cucumber whenever possible, since the skin and seeds contain important compounds. Cucumber skin is a good source of vitamin A that can aid in skin health — plus cukes and their skin have diuretic effects that can reduce puffiness.

Fresh cucumber juice has been used to naturally nourish damaged, dry or sensitive skin for centuries. According to some studies, cucumber slices or seeds applied directly to the skin give a soothing and cooling effect against skin irritations and reduces swelling and redness. They’ve even been used to naturally treat acne, scars and other blemishes.

Cucumbers also have the power to relax and alleviate pain, blotchiness and swelling following a sunburn, providing sunburn relief. The fruit is considered a “refrigerant, haemostatic and tonic, useful in treating hyperdipsia or thermoplegia.”

In other words, cucumbers help stop bleeding, reduce heat buildup associated with inflammation, quench your thirst, relieve dehydration and fight “sunstroke” all at the same time.

5. Helps Depuff Swollen Eyes

What do cucumbers do for your eyes? Due to their anti-inflammatory and diuretic effects, cucumbers can help decrease swelling and puffiness around the eyes.

They can also help keep the skin around the eyes hydrated and, according to some people, make them appear more awake and less tired.

Can you sleep with cucumbers on your eyes? It’s unlikely that they wouldn’t fall off all night long, but you can give it a try.

Even letting cucumber slices sit on your eyes for 20–30 minutes can help. Cut cucumber slices, and refrigerate them for a while — then lay them on your eyes as you sit back.

Some people also use cold cucumber and grind it to make a paste with lavender oil or chamomile oil and some raw honey.

6. Helps Improve Metabolic/Heart Health

Cucurbitacins found in cucumbers have been researched for their cytotoxic, hepatoprotective, cardiovascular and anti-diabetic effects. Lignans found in cucumbers have well-documented immune-boosting, anti-inflammatory effects that are beneficial for fighting cardiovascular disease.

Studies investigating the effects of consuming ligans from plant foods have found beneficial associations with C-reactive protein levels, a lowering effect on total and low-density lipoprotein (LDL) cholesterol, and improved blood pressure levels.

Cucumbers also provide important minerals that help maintain a healthy heart, including potassium and magnesium.

Potassium is linked to healthier blood pressure levels since it helps control fluids in the body. Therefore, low potassium intake from fruits and veggies is often correlated with poorer heart health.

Magnesium-rich foods are also beneficial for blood pressure in addition to general nerve functioning, heartbeat regulation, fluid balance, better blood sugar stability and higher energy expenditure.

7. Improves Digestion and Relieves Constipation

The seeds of a cucumber are known for having a healing, heat-reducing effect on the body, and they’re often used to prevent and naturally relieve constipation in traditional forms of medicine like Ayurveda.

Many people suffer from magnesium deficiency without even knowing it, but cucumber nutrition is a source of magnesium and other electrolytes that can help hydrate the gut and digestive lining, which keeps you more “regular.”

Since they’re a great vegetable for juicing or making smoothies, you can try combining cucumbers with other hydrating foods — like melon, lime, avocado, celery and fennel — to create a natural anti-bloating drink.

8. Helps Alkalize the Blood

Cucumber nutrition includes being one of the top alkaline foods that help balance the body’s pH level and counteract the effects of an acidic diet. Limiting consumption of acid-forming foods and eating more alkaline-forming foods instead is beneficial for protecting your body from diseases that thrive in an acidic entrainment.

According to a report published in the Journal of Environmental Public Health:

Life on earth depends on appropriate pH levels in and around living organisms and cells. Human life requires a tightly controlled pH level in the serum of about 7. It is generally accepted that agricultural humans today have a diet poor in magnesium and potassium as well as … This results in a diet that may induce metabolic acidosis which is mismatched to the genetically determined nutritional requirements.

A properly balanced pH level is also thought to decrease leptin levels, the main hormone connected to hunger and appetite control, as well as inflammation. Since the body is able to easily digest nutrients in liquid form, this is one reason why cucumbers are a popular ingredient in green alkalizing juices.

9. Supports Strong Bones

With a high supply of vitamin K in every cup of cucumbers, eating more cukes is a good way to help maintain bone mineral density. Vitamin K (in the form of K2) is a fat-soluble vitamin that works with other essential nutrients like calcium and magnesium to preserve strong bones.

Vitamin K also supports a healthy metabolism, nutrient absorption, aids in heart health, helps with blood clotting, supports neurological function and can help protect against cancer. Yet vitamin K deficiency is common among adults and children due to a diet low in green vegetables, a low-cholesterol diet, medication use and poor absorption of nutrients.

10. Helps Prevent or Treat Headaches

Traditionally, cucumbers have been used as a natural headache remedy and somewhat of a pain reducer since they fight inflammation and swelling. Headaches or migraines can be triggered by many things, including dehydration, stress, fatigue, low blood sugar and nutritional deficiencies.

Many studies show that foods high in water and magnesium like cucumbers combat headaches by balancing fluids in the body and preventing dehydration.

Types of Cucumbers

There are dozens of different cucumber varieties grown around the world, but three main varieties of are most widely available today: those used for slicing and eating raw, pickling cucumbers (kirbys), and seedless cucumbers.

Within the Cucurbitaceae plant group, some of the more common cucumber varieties include:

• Gherkin
• English
• Armenian
• Diva
• Green Burpless
• Boston Pickling
• Lemon
• Marketmore
• Persian
• Suyo Long

History

The Sanskrit synonym of cucumber is sushitalam, which means “very cooling.” According to Ayurveda, cucumbers have cool, light, astringent, sweet and slightly bitter properties.

The juice from cucumbers — aka cucumber water — has long been used as a natural electrolyte booster before energy drinks like vitamin water existed. Since it has antibacterial properties and is an anti-inflammatory food, the cucumber has been used as a home remedy for acne or to reduce redness and puffiness on the skin.

Cucumber vs. Zucchini vs. Spinach

Cucumber and zucchini are in the same plant family and have a similar appearance, but the two are different in terms of texture and nutritional value. Cucumbers (gourds) have a waxy, bumpy exterior, while zucchinis have a rough and dry exterior.

Cucumbers are typically juicy, cool and crisp, while zucchini is a bit starchier and heartier. Another difference is that the flowers of the cucumber plant are not edible while the flowers of the zucchini plant are edible.

Cucumbers are a bit lower in calories and carbohydrates than zucchini and provide a bit less vitamin C, vitamin B6 and certain phytonutrients. However, cucumber seeds and peels do have some antioxidants, such as flavonoids, lignans and triterpenes.

How do cucumbers compare to leafy greens, such as spinach, in terms of nutrient content? There are more than a dozen different types of flavonoid antioxidants alone that are present in spinach.

Spinach nutrition is packed with nutrients, including:

• fiber
• vitamin K
• vitamin C
• vitamin A
• manganese
• zinc
• folate
• iron
• selenium

While cucumbers also supply some of the nutrients, they don’t pack the punch that most greens do.

Both spinach and cucumbers are low in carbs and great vegetables to have if you’re eating a low-carb diet. However, unlike cucumbers, which are typically eaten raw or fermented, sautéing, boiling or cooking spinach for just one minute can improve its nutrient absorbability and bring out its taste.

Related: Winter Melon for Digestion, Weight Loss & More

How to Grow

When it comes to choosing the best cukes, you have some options: Look for both regular cucumbers and smaller, bumpier “kirbys.” Kirbys are the kind most often used to make pickles.

• When shopping, look for cucumbers that are bright to dark green, firm and don’t have any soft, waterlogged spots.
• Whenever possible try to find organic cukes. Cucumber nutrition benefits are most available when you buy organic and unwaxed cucumbers (especially since you want to eat the skin). Because cucumbers are so water-dense, if they’re grown in soil contaminated with pesticides, they’ll likely hold on to a lot of chemicals, which wind up getting passed on to you.
• Even organic cucumbers can have wax, but these are made of less harmful substances. The only wax that’s allowed on organically grown cucumbers isn’t synthetic and is free of all chemical contaminants.
• When storing cucumbers, keep in mind they do best when kept in very cold temperatures. Keep them in a plastic bag in the refrigerator until you’re ready to use them, but try to have them within three to five days.
• You can either peel the skin if you’d like, especially if they’ve been waxed, or leave it on and give the skin a good scrub.

Tips for Growing Cucumbers:

• While it’s easy to find cukes in most stores, growing them is simple and cost-effective as well.
• Believe it or not, cucumbers are a tropical fruit/vegetable that thrive when the weather is hot. They also do well in humid climates where water is plentiful.
• Plan to grow cucumbers during times of the year when there’s warmer weather and rain. They are sensitive to frost and shouldn’t be planted until the soil temperatures is in the 70-degree range. Wait at least two weeks after the last frost date to plant cucumbers.
• Cucumber plants grow in two forms: vining (more popular) and bush. Vines scramble along the ground or clamber up trellises, while bush types form a plant lower to the ground. Bush types are suited to containers and small gardens, but vining types produce more crops.
• Plant cucumber seedlings 36 to 60 inches apart, depending on variety. For vines that you plan to have grow upward, space plants one foot apart.
• You can help to keep the plants warm and moist by using pine straw, wheat straw, chopped leaves or your favorite organic mulch shortly after planting the seedlings.

Recipes

Unlike most vegetables, cucumbers actually taste better when eaten raw. Because they’re so high in water, they don’t usually come out well when cooked and tend to just turn into a soggy mess.

If plain old cucumbers get boring, try making fermented pickles using some vinegar. Fermentation is what gives the cucumber its distinctively tangy, sour and salty flavor once it’s made into a pickle — plus it contains live microorganisms that have beneficial effects.

You can combine two regular cucumbers and toss with three tablespoons of rice vinegar, two tablespoons chopped herbs of your choice (like dill), and a pinch of sugar and salt.

Is it good to eat cucumber every day? There’s no downside to doing so, considering the low calorie count and other benefits.

However, while pickles have some great nutritional components, such as fiber, vitamin K and even probiotics in some cases, you’ll still want to stick with one to two per day due to the salt content.

The longer you let pickles sit, the stronger taste they’ll develop, but even just 30 minutes allows them to absorb some flavor. If you enjoy the flavor of dill, try this dill pickle recipe that uses a brine of water, vinegar, salt, and dill weed or dill oil.

Here are other healthy cucumber recipes to get you started:

• Secret Cucumber Detox Soup Recipe
• Creamy Cucumber Avocado Soup Recipe
• Super Hydrator Juice Recipe
• Cucumber Salad Recipe
• Cucumber Tomato Salad Recipe
• Tzatziki Sauce

Risks and Side Effects

Cucumbers seem to be pretty harmless and very rarely cause allergies. Even cucumber extract, which is used in some lab settings, has been shown to be well-tolerated and unlikely to cause side effects.

As mentioned earlier, it’s best to buy organic (ideally unwaxed) cukes whenever you can to avoid high levels of chemicals.

Another thing to consider is the potential for contamination if you make your own fermented pickles. Complex microbiota are responsible for the changes observed during cucumber fermentation, and it’s possible that if your equipment or jar is contaminated with bacteria, you can become sick once eating them.

Use sterile equipment whenever fermenting veggies, and buy organic produce to further limit this risk.

Due to their diuretic effects, should you not eat cucumber at night? This probably won’t be an issue unless you eat large amounts.

While cukes can increase urination, the effect is usually subtle and for most people won’t interfere with sleep.

Conclusion

• Cucumbers (Cucumis sativus) are a widely cultivated “gourd” and a member of the Cucurbitaceae plant family. There are many different varieties of cucumbers, but they are typically split into three types: slicing, pickling and seedless.
• Eating cukes can add a decent amount of nutrients to your diet. Cucumbers contain very few calories but supply powerful polyphenol compounds. They are known among researchers for their diuretic, anti-diabetic, lipid-lowering, antioxidant, detoxifying and cleansing effects on the body.
• Cucumber nutrition benefits include potentially helping balance the body’s pH, improving digestion, treating bloating and constipation, aiding in metabolic and heart health, preventing headaches, hydrating the skin, and depuffing swollen eyes.

The post Cucumber Nutrition: Helps You Detox & Manage Weight appeared first on Dr. Axe.

Tomatoes are considered to be the most important non-starchy “vegetable” in the American diet, according to some health researchers. Why? Because of the power of tomato nutrition.

Did you know that it’s believed over 7,500 different tomato species are grown around the world today? You’ve probably heard before that, botanically speaking, tomatoes are actually a fruit and not a vegetable. In fact, technically they’re considered berries, although strangely a longstanding United States law dating back to the late 1800s classifies them as a vegetable.

Tomatoes have a long history dating back thousands of years to around the time of 500 B.C. in Mexico, where they were a staple crop for the Aztecs and eaten along with beans and corn. Aztecs and other peoples in the Mesoamerica area used the slightly sweet “fruit” in many diverse ways and even held tomatoes in high spiritual regard. Tomato seeds were believed to be “blessed with powers of divination.”

Tomatoes are one of those easy-to-use anti-inflammatory foods that luckily taste great, too.

What are the health benefits of tomatoes? According to the Department of Food Sciences at North Carolina State University, in regard to a study on tomato nutrition, “Tomatoes are the second most produced and consumed vegetable nationwide and ­are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E.”

Tomato Nutrition Facts

Tomatoes (which have the scientific name Solanum lycopersicum) are a member of the nightshade vegetable family called Solanaceae, which also includes veggies like peppers, eggplant and potatoes.

Today, tomatoes are one of the most common vegetables (or fruits) grown in people’s gardens in the United States. Tomato plants even have a reputation for “out-producing the needs of the growers” because they tend to take off and grow loads of tomatoes all at once during the summer months.

“Heirloom” tomatoes have especially become popular among home gardeners and organic producers in recent years since they come in a variety of bright colors, varying tastes and sizes.

China, India, the U.S and Turkey are now the leading growers of tomatoes worldwide. Types of tomatoes that are grown around the world include:

• Roma
• Beef steak
• Cherry
• Grape
• Cocktail
• Heirloom
• San Marzano
• Campari
• Valencia
• Romanesco
• Kumato
• Tomatoes on the vine
• Black krim
• Cherokee
• Brandywine
• Sungold

How many carbs are in tomatoes? How much sugar is in a tomato? Let’s take a look at tomato nutrition data provided by the U.S. Department of Agriculture.

One medium red, ripe, raw tomato (approximately 123 grams) has about:

• Calories: 22.1
• Total Carbohydrates: 4.8 g
  • Fiber: 1.5 g
  • Sugar: 3.2 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.04 g
  • Trans Fat: 0 g
• Protein: 1.1 g
• Sodium: 6.2 mg (0.03% DV)
• Vitamin C: 16.9 mg (19% DV)
• Vitamin K: 9.7 mcg (8% DV)
• Vitamin A: 51.7 mcg (6% DV)
• Potassium: 292 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Folate: 18.4 mcg (5% DV)
• Manganese: 0.1 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Tomato nutrition also includes some vitamin E, niacin, pantothenic acid, choline, betaine, calcium, iron, magnesium, phosphorus, zinc, copper and more.

Based on their nutrient content, why are tomatoes good for you? Not only is tomato nutrition low in calories and a good source of vitamin C and vitamin K, but tomatoes also considered a high-antioxidant food and one of the best sources of the phytonutrient called lycopene in the world.

Lycopene is closely tied to enhanced immunity and cancer risk reduction. Although most people correlate lycopene with deeply colored red tomatoes, it’s believed to present in equally high quantities in organic yellow, green or orange tomatoes.

Lycopene found in tomato nutrition has well-researched beneficial effects when it comes to stalling cancerous tumor growth. Adults with cancer who have participated in studies commonly show signs of cancer regression and tumor size when supplementing with high doses of lycopene.

Research has shown that when lycopene supplements are given to men who already have existing prostate cancer, the lycopene helps reduce the size of the tumors and stop the spreading of cancerous cells.

While lycopene is most researched in regard to tomato nutrition benefits and prostate cancer prevention, it’s beneficial for defending against other types, too. Strong evidence indicates that higher lycopene intake can help protect against lung, stomach, colon, oral, breast and cervical cancers.

Additionally, tomatoes supply many other forms of antioxidants and a wide range of vitamins, in addition to potassium and phosphorus.

Health Benefits

1. Loaded with Cancer-Fighting Antioxidants

Studies over the past several decades have found that people who eat more tomatoes are less likely to suffer from prostate cancer. Cooked tomatoes are especially beneficial for fighting cancer because once cooked (especially with a source of fat, like olive oil), their rich source of the carotenoid antioxidant called lycopene becomes even more available.

As cancer-fight foods, researchers have known about the immune-enhancing effects of foods containing lycopene for decades. Studies dating back to the 1990s conducted by Harvard University Medical School found that men who ate the most tomatoes had a much lower risk of developing prostate cancer than non-tomato eaters.

Some of the men were eating as much as 10 servings a week (or more) of tomatoes — including from sources like tomato juice, tomato sauce and raw tomatoes. At least five studies support a 30 percent to 40 percent reduction in prostate cancer risk associated with high tomato or lycopene consumption.

A large report published by the Royal Victoria Hospital and McGill University of Montreal investigated 11 case-control studies and 10 cohort studies on the use of tomato, tomato products or lycopene for cancer prevention. Researchers found that tomatoes, especially when eaten in high amounts, offer significant protection.

Besides lycopene, tomato nutrition contains a variety of other powerful phytochemicals that can help fight widespread chronic diseases. For example, research shows that phenolic acids found in tomatoes have the potential to fight lung cancer because of their ability to inhibit the formation of nitrosamine compounds in the body.

2. Acts as a Natural Anti-Inflammatory

Tomatoes’ deep color is a good indication of their high supply of inflammation-fighting antioxidants. This is exactly why many nutrition experts tell you to “eat the rainbow.”

Tomatoes are especially known for a trio of antioxidants — zeta-carotene, phytoene and phytofluene — that are found together in many brightly colored fruits and vegetables.

These phytonutrients are effective for helping lower disease-causing inflammation and thus slow age-related diseases like heart disease, cancer, diabetes, arthritis and cognitive decline.

One of the possible mechanisms for tomatoes’ protective activities is by “down-regulation of the inflammatory response.” That includes inhibiting pro-inflammatory mediators (such as the reduction of reactive oxygen species), halting pro-inflammatory cytokines from being released and changing nitric oxide signal pathways.

However, keep in mind that processing of tomatoes may significantly affect the bioavailability of these anti-inflammatory nutrients. Homogenization, high-heat treatment/cooking and the incorporation of oil in processed tomato products lead to increased lycopene bioavailability.

Unfortunately, at the same time, these processes can cause significant losses of other delicate nutrients. This is why it’s a good idea to eat both raw and cooked tomatoes regularly.

3. Helps Improve Heart Health

Why are tomatoes good for you if you’re at risk for heart-related problems? Tomatoes’ antioxidants, especially lycopene, are known to fight free radical damage and thus protect the heart against oxidative stress. This offers protection related to heart disease and lowers the risk for heart attacks or strokes.

This is a big deal since heart disease is the No. 1 cause of death in the U.S. and many other nations

Some studies have found that treatment with antioxidant-rich tomato extract can also help reduce high blood pressure, lower cholesterol naturally and improve blood vessel health.

In a 2002 study, healthy adults ingesting lycopene in the form of tomato juice, tomato sauce and soft gel capsules for one week were found to have significantly lower levels of LDL oxidized cholesterol compared with control groups. Possible mechanisms for tomatoes improving heart health include enhanced LDL degradation, LDL particle size and composition, less plaque buildup, and altered blood vessel function.

Researchers understand that the many nutrients found in tomatoes partially function individually but also work together in many ways to protect lipoproteins and vascular cells from oxidation. For example, lutein found in tomatoes can also help prevent or slow down the thickening of the arteries.

Oxidation is the most widely accepted theory for the development of atherosclerosis, or hardening and thickening of the arteries that can lead to cardiovascular disease. Tomatoes are also a good source of potassium and can help prevent blood pressure problems due to low potassium intake.

4. Helps Protect Vision and Eye Health

A protective compound called lutein is present in tomatoes, and it’s very healthy for your eyes. Lutein is often studied in regard to eye health because it protects the eye’s retina that we need for healthy vision. The retina is especially vulnerable during old age due to long-term damage of UV light radiation and oxidative stress from other factors.

Among the many carotenoids present in the body, only lutein and zeaxanthin are found in that portion of the eye where light is focused by the lens, called the macula lutea.

Eating tomatoes is a good way to help improve vision and prevent cataracts or general deterioration of delicate eye tissue.

5. Benefits Skin Health

Tomatoes are an excellent vitamin C food, and vitamin C is crucial for keeping skin’s immunity, elasticity, appearance and complexion strong into older age.

One thing to note is that the vitamin C in tomato nutrition is most concentrated in the gel-like substance that surrounds tomato seeds. Be careful not to let this valuable juice “bleed out” too much and go to waste when cutting tomatoes.

Tomato nutrition’s lutein also benefits skin health. Lutein is naturally present in the skin, and animal studies provide evidence of lutein’s significant protection against light-induced skin damage or skin cancer, especially from ultraviolet wavelengths.

6. Helps Protect Bone Health

Lycopene has been linked to better bone health, especially in elderly people. A study investigating the effects of dietary sources of lycopene in the diets of older women found that those who lacked significant lycopene intake were at a higher risk for bone-related diseases and possibly osteoporosis.

This is why tomatoes and other lycopene-containing foods are recommended as part of an anti-aging, healing diet. Tomatoes are also a good source of nutrients like manganese, phosphorus and bone-building vitamin K.

Uses in Traditional Medicine

In folklore medicine and traditional systems of medicine, tomatoes have played a role in detoxification, protecting and stimulating the liver, promoting higher energy levels, supporting the kidneys, reducing the risk of cardiovascular diseases, and supporting skin cell replacement.

Tomato juice has long been recommended to keep the bloodstream alkaline and help maintain resistance against diseases. Tomatoes are also considered an excellent remedy in all sorts of liver troubles and digestive issues, including dyspepsia, diarrhea and dysentery. A traditional remedy for reducing dysentery was consuming a combination of tomato, garlic and musumbi (lime) juice.

Historically, because tomato nutrition is high in vitamin C, it has been used to prevent scurvy. Tomatoes are also considered useful in hot summer months as a way to increase hydration and prevent sun stroke/heat stroke.

According to Ayurvedic medicine, tomatoes can be problematic for some people because they are in the nightshade vegetable family. Red tomatoes are said to be better tolerated than yellow or green ones. It’s recommended that they be cooked and de-seeded (and preferably de-skinned as well) to help with digestion.

How to Buy and Use Tomatoes

Here are tips for buying the best quality tomatoes:

• Look for vine-ripened tomatoes at farmers markets or specialty store. Ideally choose organic tomatoes when possible.
• Amazingly, some research suggests that a tomato grown in a greenhouse (or hothouse) has about half the vitamin C content as its vine-ripened cousin! Whenever possible, purchase fresh, brightly colored, vine-ripened tomatoes. They hold a higher level of antioxidants and nutrients.
• Tomatoes that are ready to eat should be soft but still somewhat firm. Usually, the softer they get, the riper they are and sweeter they taste.
• Keep them stored out of the refrigerator. Try eating them within several days of ripening (or make some sauce).
• On a side note, tomatoes are thought to be one of the foods that people rarely get to appreciate at their peak because many commercially grown tomatoes are picked when under-ripe and green and then made to artificially ripen using greenhouses that hold ethylene gas. This might mean your tomato looks normal and red when it’s available for you to purchase in grocery stores, but the nutrients aren’t the same nor is the taste.

Cooking with tomatoes:

Remember that the protective properties of lycopene, especially when it comes to cancer prevention, are most beneficial and absorbable when they’re consumed with a fat-rich food. This is why it’s a great idea to eat tomatoes along with healthy fats like avocado, olive or coconut oil, nuts and seeds, or fatty fish like salmon.

Why is this the case? Carotenoids are fat-soluble nutrients. This means they get maximum absorption only when you eat them with a source of natural fat.

This doesn’t mean you should make a point to eat greasy pizza all the time, however. It just means that it’s beneficial to add some real, oil-based dressing to your salad or other forms of fat to veggie-based meals (including those with leafy greens or cruciferous veggies, which also have fat-soluble nutrients) in order to boost your absorption.

Is eating raw tomatoes good for you? Yes, tomatoes can be eaten raw or cooked, and both have benefits.

One study found that consuming more than seven servings of raw tomatoes per week lowered the risk of developing colon or stomach cancers. Other studies have confirmed that the body absorbs more lycopene from tomatoes when they are cooked (or “thermally treated”). This is why it’s a good idea to eat tomatoes in a variety of ways.

How to grow tomatoes:

If you’re interested in starting a tomato garden, here is an overview explaining how to grow tomatoes:

1. Check the calendar. Find out your region’s frost-free date, and don’t put any tomato plants in the ground until all danger of frost has passed.
2. Enrich the soil. Add some DIY compost or high-quality compost to your garden bed in the spring to provide a soil fertility boost.
3. Check for tomato diseases common to your area.
4. Plant tomatoes in full sun.
5. Consider using containers if you don’t have space for garden beds.
6. Don’t plant near other heavy feeders, like potatoes, but do plant tomatoes near radishes, chives, parsley, marigolds, nasturtiums and carrots. Vegetables such as radishes are good “companion plants” to be grown with tomatoes because they support each other’s growth by enhancing nitrogen, utilizing space well and shading weeds. While tomatoes take a while to grow, radishes and certain other vegetables are “fast producers.”

Recipes

You can use all types of tomatoes — whether beefsteak, cherry or grape — in diverse ways, including eating them raw, adding them to sauces cooked, or even having some in a juice or smoothie. Tomatoes go great with ingredients that bring out their flavor, like garlic, oil, fresh herbs of all kinds (especially basil and parsley), onions, avocado, peppers, beans and leafy greens.

Here are some tomato recipes to try:

• Tomato Basil Juice Recipe
• Chunky Tomato Salsa Recipe
• Basil Tomato Pesto Recipe
• Garden Squash with Sun-Dried Tomatoes Recipe
• Cucumber Salad Recipe

History and Facts

The original tomato species first grew in parts of South America, particularly in the Andes Mountains, thousands of years ago. At the time, wild tomatoes appeared lumpier and were not as sweet or smooth as the modern-day kind.

They spread throughout the world following the Spanish colonization of the Americas when sailors brought them back to Europe on their ships.

Spanish conquistador Hernán Cortés is believed to be the first to transfer the small yellow tomato to Europe after he captured the Aztec city of Tenochtitlan, now Mexico City, in 1521. Europeans first believed that tomatoes were a type of eggplant (they weren’t far off) and divided them into segments to be cooked and seasoned with salt, black pepper and oil.

After the Spanish colonization of the Americas, the Spanish distributed tomatoes throughout their colonies in the Caribbean and brought them to parts of Asia, including the Philippines.

The tomato grows easily in warm climates, so it spread across the Mediterranean and began widely being grown around the 1540s. The earliest discovered cookbook with tomato recipes was published in Naples, Italy in 1692.

In Italy, tomatoes were grown mainly for decorations at first and weren’t considered a staple food for the common peasant population because they were not as filling as other fruits. It took several hundred years for different types of tomato species to appear and for recipes like marinara pasta sauce, pizza and chicken Parmesan to become popular.

Risks, Side Effects and Interactions

Are tomatoes ever bad for your health?

Although tomatoes come loaded with benefits, keep in mind that they are a nightshade vegetable that can aggravate health conditions for some people. Green tomatoes contain a substance called solanine, which may be aggravating to people with conditions like arthritis or some other autoimmune-related diseases. Nightshade vegetables are also somewhat of a common allergy, at least when it comes to fruits and vegetables.

Many health professionals council people with painful arthritis symptoms to avoid nightshades altogether, although some say the benefits of doing this vary a lot depending on someone’s exact tolerance — so it isn’t always necessary to do so.

Tomatoes are also usually avoided by people with GERD or other reflux disorders, like heartburn, because of their higher level of acid.

If you have acid reflux symptoms or stomach, joint or muscle pain frequently, laying off tomatoes might be smart to test your reaction.

If you experience unexplained digestive issues that might suggest a possible food sensitivity, you can try doing an elimination diet that cuts out all nightshade vegetables, including all types of tomatoes. These diets are usually most helpful when you follow them strictly for at least six weeks, so although this might sound a little daunting, it’s worth a try for helping reduce further inflammation and swelling.

Final Thoughts

• Tomatoes (Solanum lycopersicum) are a member of the nightshade vegetable family called Solanaceae, which also includes veggies like peppers, eggplant and potatoes.
• Tomatoes are also the most grown crop in home gardens in the United States.
• Tomato nutrition benefits include being a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids and vitamin E. Tomatoes are low in calories, have a high water content and provide a variety of antioxidants.
• Tomato nutrition has natural anti-inflammatory effects, can improve heart health, and supports bone, skin and eye health.
• Because tomatoes are nightshades, they may aggravate certain health conditions/symptoms in some people, such as acid reflux, joint pain, autoimmune diseases or allergic reactions.

The post Tomato Nutrition May Help You Fight Cancer & Inflammation appeared first on Dr. Axe.

Celery juice has become very popular in the nutrition world. Juicing fruits and vegetables (aka juice cleanse) is a practice that has been around for centuries, with some records indicating that pomegranates and figs were mashed into a juice and consumed as early as 150 B.C.

Thanks to the benefits of celery, celery juice is being hailed as a superfood on par with other ingredients like spirulina, wheatgrass and acai.

So what are the health benefits of drinking celery juice? Does it actually live up to the hype, or is it just another fad? Let’s take a closer look.

What Is Celery Juice?

Celery juice is a trendy new beverage made from the juice of celery stalks that has been steadily gaining popularity among health enthusiasts. In fact, there are a slew of celery juice testimonials out there from proponents who claim that it can do everything from detoxify your body to shed extra pounds effortlessly. On the other hand, critics of celery juice claim that it’s unlikely to have much impact and is little more than a hyped up health trend.

The truth is that celery juice can be beneficial and supply a steady stream of the antioxidants and micronutrients that your body needs for a very low amount of calories. Promising research also shows that celery juice can help decrease inflammation, keep you well-hydrated and even reduce blood pressure.

However, that said, you shouldn’t expect celery juice to be a quick fix for better health, and it’s unlikely to be beneficial unless paired with a healthy, balanced diet rich in a variety of other fruits and vegetables. Still, enjoying a cup or two per day can be a refreshing and delicious way to stay hydrated while also squeezing a few extra nutrients and antioxidants into your diet.

Nutrition Facts

One cup of celery juice contains approximately:

• Calories: 33
• Total Carbohydrates: 7 g
  • Fiber: 3.8 g
  • Sugar: 3.2 g
• Total Fat: 0.4 g
  • Saturated Fat: 0 g
  • Polyunsaturated Fat: 0 g
  • Monounsaturated Fat: 0 g
  • Trans Fat: 0 g
• Protein: 1.6 g
• Sodium: 189 mg (8% DV*)
• Vitamin K: 69.1 mcg (57% DV*)
• Calcium: 94.4 g (7.3% DV*)
• Potassium: 614 mg (13% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, celery juice can be considered a high-fiber food as well as a top vitamin K food.

Benefits of Celery Juice

1. Rich in Several Nutrients

Celery juice is very nutrient-dense. It is also low in calories but high in several vitamins and minerals. In particular, the celery juice nutrition profile offers a good amount of vitamin A, vitamin K and folate. It also contains an array of other key micronutrients as well, including potassium, vitamin C and manganese.

2. High in Antioxidants

Antioxidants are compounds that help fight disease-causing free radicals to protect cells against damage. Some research also indicates that antioxidants may be crucial when it comes to health and disease and could aid in the prevention of chronic conditions, such as cancer and heart disease.

One of the top health benefits of celery juice is its antioxidant content. In fact, one review out of Iran actually found that celery is a good source of several powerful antioxidants, including kaempferol, caffeic acid, ferulic acid, luteolin and saponin.

According to an animal study published in the journal Molecules, celery juice was also able to prevent oxidative stress in rats treated with Doxorubicin, a type of chemotherapy drug, thanks in part to its antioxidant content.

3. May Help Reduce Inflammation

Studies show that celery may contain several key compounds that can help decrease inflammation in the body. Not only can this potentially decrease symptoms of inflammatory conditions like rheumatoid arthritis and Crohn’s disease, but it could also help protect against chronic disease as well.

Although research is still limited on the anti-inflammatory effects of celery, one animal model conducted by the University of Salerno in Italy showed that apiin, a compound found in celery leaves, was effective at altering the activity of a specific enzyme to help decrease several markers of inflammation. Another in vitro study found that several components of celery exhibited anti-inflammatory effects by modifying the production of certain molecules involved in inflammation.

4. Supports Hydration

Celery is a top hydrating food. Celery has a high water content and is actually composed of about 95 percent water by weight. Thanks to its water content, celery juice can help promote proper hydration, which is essential to overall health.

Not only is staying well-hydrated necessary for temperature regulation, waste excretion, digestion and nutrient absorption, but not meeting your daily fluid needs can take a toll on nearly every aspect of health, including physical performance, brain function, heart health and more.

5. Could Decrease Blood Pressure

High blood pressure is a condition that occurs when the force of blood flowing through the body becomes too high. This puts extra strain on the heart muscle and increases the risk of heart disease and stroke. Fortunately, some studies suggest that celery juice benefits heart health and could potentially help lower blood pressure.

One 2015 animal model published in the Avicenna Journal of Phytomedicine showed that celery leaf extract was effective at decreasing systolic blood pressure in mice. Not only that, but it was also able to improve other aspects of heart health and helped lower levels of triglycerides and “bad” LDL and VLDL cholesterol.

Another study  demonstrated that certain compounds extracted from celery had vasorelaxant properties, which could potentially help treat high blood pressure.

Recipe

Although there are plenty of options for where to buy celery juice, it’s also easy to make at home for a fraction of the price. In fact, it just requires a few simple ingredients and can be prepared very quickly for a healthy drink on the go.

Here’s an easy method for how to make celery juice:

1. Rinse off 3–4 stalks of celery, and use a knife to remove leaves from the stalks.
2. Add stalks to a juicer to extract juice. Alternatively, add to a blender and use a strainer to remove pulp.
3. Stir and enjoy as is or with a few cubes of ice to keep it cold.

You can also get creative and combine your juice with other ingredients to give it a healthy twist. Try adding spinach, cucumber, pineapple, ginger and green apple to the mix to blend up a nutritious anti-inflammatory juice. Lemons, limes or mint leaves can also help spice up and boost the flavor of your drink.

While  you can enjoy celery juice at any time of day, many recommend drinking celery juice on an empty stomach first thing in the morning for a refreshing way to start off your day. However, celery juice can also be consumed before meals or throughout the day to support hydration.

Side Effects

Is it safe to drink celery juice every day? For most people, enjoying a glass or two of celery juice each day can be an easy way to take advantage of the many benefits of celery juice with minimal risk of side effects.

There are some people who may need to moderate their intake, however. For example, those with an allergy to celery should avoid celery juice as it may cause serious symptoms like itching, swelling and hives. If you experience any of these side effects after consuming celery juice, discontinue use immediately and consult with your doctor.

Those taking anticoagulants like Warfarin or coumadin should also moderate their intake. This is because celery juice is high in vitamin K, a key nutrient that is involved in blood clotting. Maintaining a consistent intake of vitamin K foods is important to maximize the effectiveness of these medications and prevent adverse effects on health.

Finally, drinking large amounts of celery juice may interact with medications used to lower blood pressure. Therefore, it’s best to talk to your doctor and keep consumption in moderation for best results.

The post Celery Juice Benefits: Antioxidant Superfood Drink or All Hype? appeared first on Dr. Axe.

Frequently featured in stir-fries and steamed vegetable medleys — along with bamboo shoots — most people have tried water chestnuts at one point or another, whether they know it or not. This starchy aquatic veggie offers a unique taste and texture, plus an incredible array of benefits.

High in antioxidants, fiber and a wealth of micronutrients, adding this versatile vegetable to your diet can be fantastic for your health.

So what exactly is a water chestnut, and are canned water chestnuts healthy? Plus, how can you start adding this flavorful veggie to your daily diet?

Let’s take a closer look.

What Are Water Chestnuts?

What is a water chestnut? Known by its scientific name Eleocharis dulcis, the Chinese water chestnut is a grass-like plant that is native to certain areas in Asia, Australia and Africa — as well as several islands in the Pacific and Indian Oceans.

Contrary to what its name suggests, it’s not actually a nut at all. It is a type of aquatic vegetable that grows underground in marshes.

Are water chestnuts related to chestnuts? No, the water chestnut should not be confused with the water caltrop or sweet chestnut, both of which are unrelated and belong to entirely different families of plants.

The water chestnut plant has long, stem-like leaves and grows a small, round, edible corm underground. This is the part of the plant that is commonly consumed. It is enjoyed for its crisp texture that it manages to retain even after cooking.

It can be commonly found in vegetable medleys and in an assortment of Asian dishes and cuisines.

In addition to its distinct taste and texture, the water chestnut is also revered for its impressive nutrient profile. The extensive water chestnuts benefits also make it a popular choice. In fact, some research suggests that adding this aquatic veggie to your diet could help optimize heart health, enhance digestion and support weight loss as well.

Water Chestnut Nutrition Facts

Take a look at the water chestnuts nutrition profile, and it’s easy to understand why this aquatic vegetable is so great for your health. Each serving provides a good amount of water chestnuts carbs and fiber, plus micronutrients like manganese, potassium, copper and vitamin B6.

What is the nutritional value of water chestnuts? A 3.5-ounce serving of raw water chestnuts (about 100 grams) contains approximately:

• Calories: 97
• Total Carbohydrates: 23.9 g
  • Fiber: 3 g
  • Sugar: 4.8 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.04 g
• Protein: 1.4 g
• Sodium: 14 mg
• Manganese: 0.3 mg (17% DV)
• Potassium: 584 mg (17% DV)
• Copper: 0.3 mg (16% DV)
• Vitamin B6: 0.3 mg (16% DV)
• Riboflavin: 0.2 mg (12% DV)
• Thiamine: 0.1 mg (9% DV)
• Vitamin C: 4 mg (7% DV)
• Vitamin E: 1.2 mg (6% DV)
• Phosphorus: 63 mg (6% DV)
• Niacin: 1 mg (5% DV)
• Magnesium: 22 mg (5% DV)
• Pantothenic Acid: 0.5 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, water chestnut nutrition also contains a small amount of folate, zinc, selenium and calcium.

Water Chestnuts vs. Jicama

Jicama is a root vegetable that is often compared to the water chestnut given their similarities in taste and texture. In fact, jicama is sometimes referred to as “Mexican water chestnut.” It is said to have a taste that is described as a cross between a water chestnut and an apple.

Despite their similarities, these two vegetables are actually unrelated and native to entirely different parts of the world. While water chestnuts are indigenous to Asia, Australia, Africa and certain islands in the Pacific, jicama originally hails from Mexico.

Jicama has a yellow, papery exterior that covers the crisp white flesh inside. It has a unique sweet and starchy flavor.

Gram for gram, jicama is lower in calories and carbs but higher in fiber and vitamin C compared to water chestnuts. Water chestnuts, on the other hand, contain a higher amount of key nutrients, like potassium, manganese, copper and vitamin B6.

That said, both are highly nutritious and can be enjoyed in moderation as part of a balanced diet.

Health Benefits

1. Promote Weight Loss

Water chestnuts are low in calories yet high in nutrients. This makes them a great addition to a healthy weight loss diet. Plus, a good amount of the carbs in water chestnuts are actually in the form of fiber, which moves through the body undigested to support satiety and keep you feeling fuller for longer.

Not only that, but water chestnuts have a high water content. In fact, they are made up of about 74 percent water.

Studies show that eating more foods with a low energy density, such as water chestnuts, can decrease caloric intake to promote weight loss.

2. Loaded with Antioxidants

Water chestnuts are a great source of antioxidants. Antioxidants are health-promoting compounds that help fight free radical formation and prevent cell damage.

In addition to decreasing oxidative stress in the body, antioxidants also play a central role in health and disease. They may help protect against chronic conditions like cancer and heart disease.

In particular, water chestnuts are a good source of several key antioxidants, including ferulic acid, gallocatechin gallate, epicatechin gallate and catechin gallate. Furthermore, an in vitro study published in the Journal of Food Science showed that the antioxidants found in water chestnuts can help effectively neutralize disease-causing free radicals to support better health.

3. Enhance Heart Health

Packing 17 percent of the potassium you need per day into each serving, including water chestnuts in your daily diet can have a big impact on heart health. Increasing your intake of potassium is vital to heart health. It is especially important when it comes to lowering blood pressure and preventing hypertension.

In addition to keeping blood pressure in check, getting more potassium in your diet can also reduce the risk of heart disease. One large review conducted by the University of Naples Medical Center showed that a higher intake of potassium was associated with a lower risk of stroke, coronary heart disease and cardiovascular disease.

4. May Have Anti-Cancer Properties

Thanks to their rich content of antioxidants, water chestnuts may possess potent anti-cancer properties. Although current research is limited to in vitro studies, certain compounds found in water chestnuts have been shown to decrease the growth of cancer cells.

Specifically, ferulic acid is an antioxidant that can help block the development and spread of tumor cells. In particular, in vitro studies show that this powerful compound can be effective against the formation of thyroid, breast and lung cancer cells.

5. Support Healthy Digestion

Water chestnuts are a great source of fiber. Fiber moves through the body undigested, adding bulk to the stool to promote regularity and optimize digestive health.

Studies show that upping your intake of fiber can come with a multitude of health benefits. In fact, getting a few extra servings of fiber in your diet may aid in the treatment of digestive conditions like hemorrhoids, intestinal ulcers, diverticulitis and gastroesophageal reflux disease.

Fiber also has been shown to promote regularity by increasing stool frequency in those with constipation.

Uses in Traditional Medicine

Water chestnuts are high in essential nutrients and packed with medicinal properties. For this reason, water chestnuts are considered a staple in many branches of traditional medicine.

In Ayurvedic medicine, water chestnuts are used to calm the pitta dosha and act as a natural diuretic to promote urine production. They are also thought to support proper blood clotting and healthy libido and keep your bones strong.

In Traditional Chinese Medicine, this aquatic vegetable is used to manage blood pressure, stabilize blood sugar, and treat ailments like hemorrhoids and diarrhea. Additionally, water chestnuts are believed to naturally soothe sore throats and optimize liver health as well.

How to Add to Diet (Recipes)

Water chestnuts are native to Asia and a common ingredient in many different Chinese dishes. In China, they are often eaten raw as a snack or enjoyed slightly sweetened for a tasty treat.

They are also found in steamed or sautéed vegetable medleys. These veggies are ground into a fine flour as well and used to make water chestnut cake, which is a type of Cantonese dim sum dish.

Water chestnuts are used in many other types of cuisine as well. For example, in Thailand, they are used to make thapthim krop, a famous dessert that is made up of cubes of water chestnuts in syrup. Meanwhile, in Vietnam they can be found in Nước Sâm, an herbal tea that contains roasted water chestnuts plus dried longan and the flower of the sawtooth herb.

Unlike other vegetables, water chestnuts are unique because they are able to retain their distinct crunchiness even after being cooked or canned. This is due to their chemical structure. The cell walls of the vegetable are cross-linked, and compounds like ferulic acid help provide strength to keep them from becoming too soft during the cooking process.

Wondering where to buy water chestnuts? While fresh water chestnuts may be difficult to find outside of specialty Asian markets, jarred or canned water chestnuts are available in most major grocery stores.

Once you get your hands on this crunchy vegetable, you may wonder: Do water chestnuts need to be cooked? Fresh water chestnuts can be peeled and enjoyed as is, while canned varieties should be rinsed or soaked in water to enhance the flavor.

Both types can be enjoyed raw or cooked and added to main courses and side dishes alike.

There are plenty of methods for how to cook water chestnuts to enjoy them in your favorite water chestnut recipes. A few of the most popular ways involve boiling them, roasting them on a baking sheet or sautéing them as part of a flavorful stir-fry. You can also grate them and add them to curries, salads and casseroles or use dried and ground water chestnuts as an alternative to regular flour.

When cooking them with other ingredients, however, be sure to add them near the end of the cooking process to ensure they retain their signature crunch and crispness.

Recipes

There are many different ways to enjoy the multitude of health benefits that this aquatic vegetable has to offer. Here are a few easy water chestnuts recipes to try at home to help get you started:

• Spicy Cucumber, Tomato and Water Chestnut Salad
• Mushroom and Water Chestnut Lettuce Wraps
• Asian  Chicken and Water Chestnut Patties
• Stir-Fried Water Chestnuts
• Sautéed Green Beans with Water Chestnut and Ginger
• Cashew Chicken Lettuce Wraps

You can also throw them in a Thai Chicken Stir Fry, Turkey Stir Fry or Salmon Stir Fry.

Risks and Side Effects

Water chestnuts can be a healthy and nutritious addition to a well-rounded diet when enjoyed in moderation. That said, they may not be for everyone.

There are several things to keep in mind before adding them to your daily routine.

First of all, keep in mind that water chestnuts are considered a starchy vegetable, much like other ingredients, such as green peas, corn and potatoes. Starchy vegetables are relatively high in carbohydrates, so it’s important to keep your intake in moderation to avoid unwanted spikes in blood sugar levels, especially if you have diabetes.

Additionally, note that water chestnuts are unrelated to sweet chestnuts and not considered a tree nut at all. Thus, they can be safely consumed by those with an allergy to other tree nuts, such as almonds, walnuts and pistachios.

However, some people may be allergic to water chestnuts, which can cause food allergy symptoms like hives, itching, swelling and redness. If you notice these or any other adverse side effects after consuming water chestnuts, discontinue use immediately and talk to your doctor.

Final Thoughts

• What are water chestnuts? The water chestnut is a type of aquatic plant that produces an edible corm that grows underground. It has a crisp, starchy white interior that stands out from other vegetables because it retains its signature crunch even after cooking.
• Each serving provides a good amount of carbohydrates and fiber, plus micronutrients such as manganese, potassium, copper and vitamin B6.
• Water chestnuts are high in antioxidants and cancer-fighting properties. They may help promote weight loss, enhance heart health and support healthy digestion.
• Best of all, water chestnuts are highly versatile. They can be incorporated into a variety of different recipes as part of a well-rounded, healing diet.

The post Water Chestnuts Can Enhance Weight Management, Immunity & Digestion appeared first on Dr. Axe.

Seaweed: It’s not just for sushi anymore. In fact, kelp, a form of seaweed, has made its way into kitchens of health-conscious people all over the world — and that’s perfectly OK with me.

Considered by many to be a superfood because of its wide variety of nutrients, kelp has been a staple of several Asian cultures for centuries. While its popularity in the western world is a more recent event, as more people discover the many benefits this vegetable has to offer, it’s quickly becoming part of a healthy, balanced diet for a large number of Americans as well.

This seaweed is effective in weight loss, supports thyroid health, has been proven to reduce the risk of many forms of cancer and even keeps your bones strong. Get to know the power of mighty kelp.

What Is Kelp?

So, what is this superfood, exactly? Kelp belongs to the brown algae class (Phaeophyceae) and is specifically in the order Laminariales. There are probably around 30 varieties or “genera” included under the general classification of kelp.

Visibly, it’s a large seaweed that grows in shallow, underwater forests. It’s often surrounded by plentiful marine and plant life and is estimated to have appeared between 5 million and 23 million years ago. In order to grow, kelp requires nutrient-rich water between 43 and 57 degrees Fahrenheit. It’s known for its rapid growth rate, as some varieties can grow over a foot and a half in 24 hours, eventually reaching heights of up to 260 feet.

In most varieties, the body is made of flat, leaf-like structures known as blades. Blades come out of long “stem” structures, stipes. Finally, the “holdfast” serves as the roots of kelp, anchoring it to the ocean floor.

The largest producer of commercial kelp is currently the country of China. It’s quickly becoming a popular nutritional food, and that makes sense when you see the incredible nutrient content in just one serving.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Spirulina
• Blue spirulina
• Bladderwreck

Nutrition Facts

One serving of raw kelp (about 28 grams) contains about:

• 12 calories
• 2.7 grams carbohydrates
• 0.5 gram protein
• 0.2 gram fat
• 0.4 gram fiber
• 18.5 micrograms vitamin K (23 percent DV)
• 50.4 micrograms folate (13 percent DV)
• 33.9 milligrams magnesium (8 percent DV)
• 47 milligrams calcium (5 percent DV)
• 0.8 milligram iron (4 percent DV)
• 0.1 milligram manganese (3 percent DV)

Health Benefits

1. Great Source of Iodine

Do you know if you’re eating enough iodine? That’s an important question, because iodine-rich foods help protect you from a dangerous deficiency. Iodine is a vital nutrient that helps support a healthy thyroid, protects against certain kinds of cancer, promotes healthy growth and development in babies and children, and even helps you maintain a healthy brain.

Because kelp contains an extremely high level of iodine (up to 2,984 micrograms in some varieties), it’s one of the best ways to maintain a healthy level of iodine. Studies show that powdered kelp has been used to treat hypothyroidism in patients with severe motor intellectual disabilities, who are at a very high risk of iodine deficiency.

2. Helps You Lose Weight

Not only is kelp a nutrient-rich food that’s beneficial to any diet, but it also has specific fat-fighting properties. A protein found in most varieties, known as fucoxanthin, has been shown to significantly reduce fat tissue — one of the reasons it’s recommended as a healthy weight loss supplement. One study out also found that a combination of pomegranate seed oil with fucoxanthin promoted weight loss and increased liver function. (3)

Another way kelp can be helpful when trying to lose weight fast is by the presence of particular molecules known as alginates. These alginates are prevalent in some varieties of kelp more than others. One study studied the effect of kelp on pancreatic lipase, finding that its consumption reduced this process by which the pancreas overprocesses fat and stores too much in the body. Instead, this seaweed was a vital factor in helping the body expel fat via excrement, rather than absorb large amounts. Essentially, this means it’s considered a lipase inhibitor.

3. May Prevent or Treat Diabetes

Those at risk for or who have diabetes may also find kelp a welcome addition to their diabetic diet plan. A Korean study published in Nutrition Research and Practice found that kelp consumption greatly improved blood sugar levels, positively influenced glycemic control and increased antioxidant enzyme activities in patients with type II diabetes.

4. Helps with Some Blood-Related Disorders

There’s a power nutrient found in many varieties of kelp that, among other things, has shown effectiveness against blood-related problems. It’s called fucoidan.

Fucoidan has shown effectiveness in preventing blood clots that can lead to dangerous health problems, including stroke and heart attack. It’s so effective, in fact, that researchers cite it as having potential to be used as an oral antithrombotic agent, potentially reducing the need of prescription drugs to treat blood clotting problems.

This may be relevant especially to those suffering from or at risk for diabetes, as common diabetes symptoms includes excessive clotting — making this brown seaweed a double-whammy on diabetes. Fucoidan also protects cells in your body from ischemic damage, meaning damage caused by improper levels of blood flow to certain parts of the body.

5. Slows the Growth of Many Types of Cancer

Multiple nutrients in kelp function in tandem to give you protection against cancer. The presence of fucoxanthin was found to be effective against a number of types of prostate cancer. In addition, fucoxanthin can help remove drug resistance in cancer patients undergoing dangerous chemotherapy treatments, thereby reducing the amount of harmful drugs introduced into one’s system in order to treat cancer.

When it comes to cancer-fighting nutrients, fucoidan is now considered one of the most powerful. Studies on fucoidan have found that it causes cancer cells to die (a process known as “apoptosis”) in leukemia, colon, breast and lung cancer. It’s the fucoidan and fucoxanthin combo that makes this sea vegetable one of the most effective cancer-fighting foods.

6. Natural Anti-Inflammatory

As a general defense against most diseases, it’s often recommended to follow a diet rich in anti-inflammatory foods. Inflammation is at the root of most diseases, and it’s hypothesized that chronic inflammation may be caused by an overactive immune system, flooding the body with dangerous hormones.

Certain kinds of kelp have been shown to have anti-inflammatory properties (and serve as antioxidants), meaning they help reduce the overall inflammation in your body, which in turn reduces your probability of disease. Fucoidan, found in kelp, has also been shown to work as an anti-inflammatory and also to improve cholesterol levels in the blood, responsible for heart conditions.

7. Helps Prevent Bone Loss

Are you at risk for osteoporosis or other bone diseases? Kelp can help. First, it’s a rich source of vitamin K — you get almost a quarter of the daily recommended intake of vitamin K in just one serving. One of the many benefits of vitamin K is its role in creating denser bones that don’t as easily succumb to arthritis and osteoporosis. It’s also worthwhile to note that if you’ve been on antibiotics lately, you might need to increase your vitamin K intake to avoid vitamin K deficiency.

However, people on blood-thinning drugs ought to avoid extra vitamin K, as it can affect how the drugs work.

Fucoidan also contributes to healthy bones. Low molecular weight fucoidan helps prevent age-related bone loss and improves the mineral density in bones.

History

It’s possible that ancient people from Asia followed a “kelp highway” when migrating to the Americas. There is a consistently dense line of kelp forests that stretch all the way from Japan, up past Siberia, to Alaska then down the California coastline. Because of the plentiful marine life and nutrients in kelp forests, ancient settlers could have boated between islands and taken advantage of the seaweed as nutrition, as well as fish.

In the 19th century, the word “kelp” was used interchangeably with seaweed burned to create soda ash, also known as sodium bicarbonate. The most common use of this ash is as a water softener.

Kombu is a specific variety of kelp that’s extremely common in Japanese, Chinese and Korean food. The word “kelp” is also used in Chinese as slang to refer to a person who migrated away from his or her family and then returned and is still unemployed.

How to Use

Whether or not you live near the ocean, you can reap the benefits of this sea vegetable. You can purchase dried kelp at most grocery stores that carry whole foods, and it’s recommended to find organic varieties from trusted companies.

One delicious way you can use it is as a noodle substitute in soups. Some stores also offer kelp sprinkles that you can use to substitute for salt or other seasonings on salads.

If you’re interested in going the frugal route and foraging for your own, it’s possible, if you’re near chilly, clean, northern waters. You should never pick the seaweed still attached to its forest, but rather pick it at low tide once it’s been washed up to or near the shore. It’s also important to remember never to pick it near any chemical plants or places where industrial or radioactive waste might exist, as it can absorb minerals from the water it grows in.

You can also find this sea vegetable in supplement form, but be very cautious. Supplements should be bought only from very trusted, established sources in order to get reliably nutritive value from those supplements. It’s always better to eat your nutrients.

Risks and Side Effects

Any time you consume sea vegetables, it’s important to purchase organic because of their ability to absorb whatever minerals are in the water around them. It’s possible to be exposed to heavy metals from kelp obtained from an untrustworthy source.

Another potential concern regarding kelp is the potential to overconsume iodine. While iodine has incredible health benefits, too much of it can lead to issues like hyperthyroidism and certain thyroid cancers. If you’re at risk for these conditions, you should moderate your kelp intake to low levels.

It’s typically recommended to eat kelp rather than taking it in supplement form. Supplements of sea vegetables can be inconsistent in their nutritional value.

Final Thoughts

• There are about 30 different varieties of kelp, which grows in chilly waters throughout the oceans of the world.
• Certain types are the highest nutritional source of iodine available.
• Kelp can assist you in weight loss, improve diabetes risk factors, and prevent or treat certain blood disorders.
• Fucoidan, found in kelp, has been extensively researched for its cancer-fighting and anti-inflammatory properties.
• The high presence of vitamin K in kelp, along with fucoidan, helps to keep your bones strong.
• It’s possible to find fresh kelp in the ocean, but it can be risky.
• It is available in powder, dried, fresh and supplement form. You should always get kelp from a reputable source and preferably eat it rather than take it as a supplement.

The post Kelp: the Anti-Inflammatory, Iodine-Rich Seaweed appeared first on Dr. Axe.

This superstar green is high in nutrients yet low in calories and boasts a long list of benefits to your health. I’m talking about mizuna, a member of the Brassica family of vegetables that is commonly found in Japanese cuisine but has begun making its way to kitchens around the world.

What is mizuna? Often described as having a rich, peppery flavor, it’s frequently compared to arugula or young mustard greens and can be enjoyed raw or cooked and used in a wide array of dishes.

Not only is it easy and fast to grow, but this unique green can withstand even extreme conditions and temperatures, making it ideal for novice and expert gardeners alike.

Plus, it’s high in many nutrients and has been associated with several health benefits, including improved eye, bone and immune health, as well as improved blood clotting and a potentially reduced risk of cancer.

What Is Mizuna?

Mizuna is a plant that goes by many names, including spider mustard, Japanese mustard greens, water greens, kyona or its scientific name, Brassica juncea var. japonica.

This nutritious green is a variety of mustard greens and also closely related to many other plants in the Brassica family, such as broccoli, cauliflower, cabbage, turnip, mustard and rutabaga.

Mizuna lettuce is available in several different forms. In fact, 16 varieties have been identified, including “Purple Mizuna,” “Early Mizuna” and “Kyona Mizuna,” among others.

It is a common ingredient in salads and is usually mixed with other greens, but its mild, peppery flavor also makes a great topping for pasta dishes, soups, stews and pizzas.

Besides being full of flavor, this healthy green is also high in many nutrients, including vitamins A, C and K. It is also rich in antioxidants and may come with several unique benefits to health.

Although typically considered a Japanese green as it has been used there for centuries, mizuna is a plant that is actually native to China.

Mizuna stands out from other greens because of its ability to grow in practically any condition. From arctic temperatures to intense heat and everything in between, mizuna is able to grow year-round and can be harvested quickly with a fast turn-around time.

While most often found as a staple salad ingredient, it has many other uses around the world. In Japan, for instance, it’s often pickled and served as an appetizer. It can also be cooked and used in dishes like stir-fries, pastas or pizzas.

Though once nearly impossible to find outside of Asian countries, its popularity has begun to spread, making it now widely available at select specialty markets worldwide.

Health Benefits

1. High in Antioxidants

Most of the mizuna health benefits stem from the fact that this green provides a megadose of nutrients, including antioxidants. Antioxidants are compounds that work by neutralizing harmful free radicals, preventing damage to cells and reducing the risk of chronic disease.

Studies have found that mizuna also contains kaempferol, a plant compound that acts as an antioxidant and has been associated with a multitude of health benefits. Kaempferol has been shown to block the spread of cancer cells, protect healthy cells and reduce chronic inflammation.

In addition to mizuna, other good sources of kaempferol and antioxidants include broccoli, Brussels sprouts, apples, squash and spinach.

2. Supports Blood Clotting

Mizuna is loaded with vitamin K, an important nutrient that serves many functions in the body. Most notably, vitamin K helps promote the healthy formation of blood clots.

Coagulation is essential and helps prevent excessive bleeding by forming a clot and allowing the healing process to begin. Vitamin K deficiency can impair this process and may result in increased blood loss and easy bruising.

Vitamin K is also found in other leafy green vegetables as well as cauliflower, cabbage and Brussels sprouts.

3. Strengthens Bones

Besides encouraging healthy blood clotting, vitamin K is also a crucial component of bone health. Vitamin K is believed to directly impact bone metabolism and positively affect the balance of calcium, a mineral that is essential to building strong bones and preserving bone density.

Several studies have found that a higher intake of vitamin K may reduce the risk of bone fractures in some populations. Mizuna is high in vitamin K, providing 348 percent of the daily recommended value in just one cup.

Besides increasing your vitamin K intake, eating enough calcium from leafy greens, dairy and fish and getting enough sunlight exposure each day or taking a supplement to get your daily dose of vitamin D can also help keep your bones strong.

4. Can Improve Immune Health

Thanks to its impressive nutrient profile and high antioxidant content, mizuna may also be able to help keep your immune system working efficiently. This is partially because it is high in vitamin C, with just one cup knocking out about 65 percent of the daily recommended value.

If you’ve ever loaded up on the citrus fruits or supplemented with vitamin C when you felt a case of the sniffles coming on, it was for good reason. Vitamin C has been shown to reduce the duration and severity of respiratory tract infections and may also decrease the risk and improve outcomes for conditions like malaria and pneumonia.

Additionally, mizuna is high in antioxidants that can help amp up immunity even more. Antioxidants have been shown to improve immune function while also protecting against infection.

5. May Reduce Cancer Risk

Some studies have even found that this nutrient-rich green, along with other vegetables in the same family of plants, could reduce the risk of certain types of cancer.

One review by the Netherlands Organization for Applied Scientific Research at the Nutrition and Food Research Institute, for example, found that, in 67 percent of studies reviewed, a higher intake of vegetables in the Brassica family was linked to a reduced risk of cancer.

Another review published in the journal Nutrition and Cancer showed that an increased intake of Brassica vegetables was associated with a lower risk of prostate cancer in particular.

Of course, keep in mind that these studies show an association, but there may be other factors involved. More research is needed to measure how much of an effect mizuna may have on cancer prevention.

6. Promotes Eye Health

Mizuna is packed with vitamin A, supplying 118 percent of the daily recommended value in each cup. Vitamin A is a fat-soluble vitamin that is absolutely crucial when it comes to eye health. A deficiency in vitamin A can result in symptoms like dry skin and eyes, night blindness, hazy vision, and even blindness.

It is also a good source of lutein, a type of carotenoid with antioxidant properties that can help protect your vision and eye health. Studies show that increasing your intake of lutein can decrease your risk of disorders like age-related macular degeneration, a condition caused by damage to the retina that results in symptoms like blurry vision.

To protect eye health even more, fill up your plate with other leafy greens, like kale, turnip greens and spinach. These nutritious foods are high in both vitamin A and lutein as well as other important health-promoting antioxidants.

Related: Tatsoi: The Immune-Boosting, Heart-Healthy Benefits of ‘Vitamin Green’

Nutrition Facts

Mizuna is an incredibly nutrient-dense food, meaning it packs tons of vitamins and minerals into every serving but has very few calories.

One cup (42.5 grams) of chopped mizuna contains approximately:

• Calories: 14.6
• Total Carbohydrates: 2.7 g
  • Fiber: 1.8 g
  • Sugar: 0 g
• Total fat: 0 g
• Protein: 1.5 g
• Vitamin K: 278 mcg (348% DV)
• Vitamin A: 5,881 IU (118% DV)
• Vitamin C: 39.2 mg (65% DV)
• Folate: 105 mcg (26% DV)
• Manganese: 0.3 mg (13% DV)
• Vitamin E: 1.1 mg (6% DV)
• Calcium: 57.7 mg (6% DV)
• Potassium: 198 mg (6% DV)
• Vitamin B6: 0.1 mg (5% DV)
• Iron: 0.8 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Uses and Where to Find It

Mizuna is a versatile green that can be used in a variety of different ways. Try whipping up a mizuna salad recipe to enjoy the fresh flavor, or use it to complement stir-fries or soups instead.

After washing and straining mizuna, you can store in the refrigerator for three to four days. Be sure to cover it to ensure that it is able to retain its moisture.

Then, mix your mizuna greens with other types of lettuce for a nourishing salad, sprinkle it over soups and stews as a garnish, or add it to your favorite pasta dish for a nutrient-rich boost.

Depending on where you are, mizuna can be a tricky green to get your hands on. You can sometimes find it in specialty Asian grocery stores, health food stores or farmers markets, and it is most often available in late spring to early summer.

If you’re having trouble finding it, arugula salad or young mustard greens work as suitable mizuna substitutes and offer a similar nutrient profile and comparable taste.

You can also try growing it on your own. Even without a green thumb, mizuna microgreens are easy to grow, regardless of whether you’re an apartment dweller or have an entire garden.

How to Grow Mizuna

One of the biggest benefits of mizuna is how effortless it is to grow right from the comfort of your own backyard. Growing mizuna is an easy and fun way to take advantage of its unique nutritional properties and interesting flavor.

You can plant mizuna seeds in early spring, about four or five weeks before the last frost date if you’re planting indoors or two weeks before for outdoor plants. If you do plant indoors, transplant seedlings outdoors when they are around four weeks old or harvest early for some nutrient-rich mizuna microgreens.

These plants germinate quickly, usually within about four to eight days. They can be harvested as early as 20 days, although full heads begin forming after about 40 days.

Recipes

If by now you’ve been convinced to start incorporating this nutrient-loaded, easy-to-grow green in your diet, here are a few mizuna recipes that you can try out:

• Daikon Salad with Japanese Plum Dressing
• Mizuna Pesto Farrotto with Oven-Roasted Olives
• Crispy Mizo-Braised Pork Belly Salad
• Spring Mizuna & Pea Pasta
• Roasted Sweet Potato & Mizuna Salad

Risks and Side Effects

Mizuna is high in vitamin K, a nutrient that plays a role in blood clotting. If you’re taking a blood thinner, maintaining consistent vitamin K intake is important to prevent interfering with your medications.

Additionally, foods in the Brassica family, including mizuna, tend to be high in oxalates. If you have issues with oxalate kidney stones, you should moderate your intake of mizuna to prevent oxalate stone formation.

For most, however, this highly nutritious green can be consumed safely with minimal risk of side effects. If you do experience any adverse side effects after consumption, however, be sure to consult with your doctor immediately.

Final Thoughts

• Mizuna is a green closely related to mustard greens and other Brassica vegetables, including broccoli, cabbage and turnip.
• This green is nutrient-dense, rich in antioxidants, and high in vitamins K, A and C. It has been linked to a decreased risk of cancer, improved immune health and blood clotting, better eye health, and stronger bones.
• In addition to being available at some specialty Asian stores and farmers markets, mizuna can also be grown straight from your backyard or windowsill. Grow it to maturity, or harvest early and use it as a microgreen.
• With a slightly spicy, peppery flavor, use this versatile green to add an extra dose of flavor and nutrients to your next salad, stir-fry or soup.

The post What Is Mizuna? Top 6 Benefits of This Supergreen appeared first on Dr. Axe.

Eating seasonally has been shown to help increase nutrient intake, contribute to a more sustainable environment and support local farmers. With that said, growing and buying summer vegetables from your local farmers market is a great way to improve your health and contribute to your community.

What are the best summer vegetables to enjoy during the warmest months of the year? Some include leafy greens like kale, shallots, bell peppers, squash, garlic and herbs, such as basil.

Top 9 Summer Vegetables (Plus Benefits)

What vegetables are in season during the summer? Here’s a list of some of the healthiest ones, along with their benefits:

1. Kale and Other Summer Greens

Kale is one of the healthiest greens available considering it’s full of antioxidants, including isothiocyanates; vitamins C, A and K; manganese; copper; magnesium; potassium; and more.

Other heat-tolerant greens to try in the summer include Manoa lettuce and mizuna, which have bright colors and yield greens every three to five weeks.

2. Zucchini/Summer Squash

With loads of different types to try — such as delicata, crookneck, cousa, pattypans or yellow summer squash — these veggies are low in calories, easy to blend into recipes, and good sources of vitamin C and B6.

3. Eggplant

These purple veggies hold unique compounds within their dark-colored skins, including polyphenols such as anthocyanins, the same type found in berries and red wine. Eggplant can help fight free radical damage and also provides you with manganese and folate, which support bone and metabolic health.

4. Tomatoes

Tomatoes are excellent for boosting your intake of vitamin C and A, fiber, and disease-fighting antioxidants, such as lycopene. Since each type has its own unique taste, plant several different species if possible, such as grape, roma, heirloom and beefsteak tomatoes.

5. Cucumbers

Cucumbers are extremely low in calories and carbs and very high in water, so they’re hydrating and make a great post-workout snack. Not only can you eat and juice them, but they can be used on your skin to de-puff bags under your eyes and curb swelling.

6. Shallots

As members of the allium plant family, shallots are related to onions and garlic. Organosulfur compounds found in allium vegetables have been shown to have antibacterial, antifungal and antiviral properties, meaning they generally support immune defenses.

7. Bell Peppers

Whether you like sweet, spicy, green, yellow or red peppers best, you’ll benefit from a high intake of vitamin C, vitamin E and antioxidants, such as beta-carotene, when you consume them. Spicy peppers, which contain the compound called capsaicin, also support a healthy metabolism and can help curb your appetite.

8. Basil

One of the most popular herbs in the world, basil’s signature sweet taste makes a great addition to both meals and beverages. Basil is also used to make essential oil because it’s very high in protective compounds, including eugenol, linalool and citronellol, which help fight inflammation.

9. Garlic

Garlic is the best dietary source of the compound called allicin, which has the natural ability to fight pathogens and help protect against infections. You can even save garlic peels and use them in many ways, such as for composting and warding off insects from your garden.

Related: Top 20 Summer Fruits and How to Add Them to Your Diet

How to Add to Your Diet

Here are some ideas for using summer vegetables at home to make healthy meals that the whole family will love:

• Make sautéed summer veggies with tomatoes, eggplant, zucchini and onion, plus any herbs and spices you like. This makes a great side dish served with protein or even a sauce or chilled soup if blended. Sautéed veggies are also the perfect ingredients for pasta primavera.
• Add whichever peppers you love, such as sweet or hot peppers, to homemade tacos, pizzas or burritos. Shallots and zucchini are other good additions to these recipes.
• Mix together homemade salsa using roasted tomatoes, peppers and garlic.
• Stuff zucchini, peppers or eggplant with beans, whole grains, garlic and spices.
• Roast and spread garlic on fresh bread, or use raw garlic to marinade meat or fish.
• Try basil in homemade pesto, fresh marinara pasta sauce, or even mocktails and cocktails. (It pairs well with lemon and strawberry.)
• To bring out the natural flavor of summer veggies, toss them in oil, and then grill them so they caramelize.

How to Grow

Which summer vegetable crops can you grow at home? Just about all of them, assuming you have the room. The exact types of summer veggies that will do best in your yard depends on the climate where you live.

Here are some tips for growing summer vegetables in your own garden:

• Tomatoes love sun and can grow to be pretty tall if the conditions are right, so put them in large pots with plenty of sunlight. Plant them as soon as the weather warms in spring for the best yields.
• Peppers grow well with tomatoes and eggplants, since all require the same conditions: full sun, rich soil and space to expand.
• Basil and other herbs are great for deterring pests and rodents, therefore grow them by other plants to keep them protected.
• Cucumbers like to climb up trellises or arbors, so give them something to hang on to. They also love full sun exposure and soil that is moist.
• Eggplant roots like to be kept moist and cool. If planting them in the ground, spread mulch around their base to prevent them from heating too much or drying out.
• To grow the most greens over the summer, water and pick them regularly, and consider moving them to the shade if possible or giving them coverage on very hot days.
• Shallots do best in full sun when planted in loose soil that drains well. Try not to overwater them.

If possible, grow organic veggies at home instead of using pesticide sprays. You can help keep plants healthy and free from pests by growing citronella and other herbs near your garden and by adding leftover coffee grounds and garlic peels to your garden, which naturally repel insects and rodents.

Other tips for maintaining an organic garden over the summer include:

1. Composting food waste from your kitchen.
2. Rotating plant families every year.
3. Testing the soil to see if it needs an adjacent in pH.
4. Using a greenhouse if necessary, such as if you’re starting to grow seeds in the spring when it’s still cold outside.

Risks and Side Effects

While most of the vegetables above are safe for children and adults to eat, allergies are always a potential concern. For example, if you have a known allergy to nightshade veggies, avoid eggplant and peppers.

If buying conventional produce, wash your veggies thoroughly before eating them. Most can be stored at room temp for several days, but then transfer them to the fridge to prevent fruit flies and mold from forming.

Conclusion

• What vegetables are popular during the summer? Some of the best summer veggies include kale, squash, garlic, herbs like basil, peppers, eggplant, shallots and tomatoes.
• Aim for a variety of summer vegetables to boost your nutrient intake, since each type provides its own unique mix of vitamins, minerals and other compounds.

The post 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits) appeared first on Dr. Axe.

It’s no secret that most Americans consume an unhealthy diet, which is perhaps the leading reason there are so many health issues in the U.S. In fact, compared to Japan, Americans are more likely to develop heart disease and cancer.

But if we change the way we eat to reflect more of the healthier countries out there, perhaps we can begin to reverse this trend. Kombu, a Japanese staple, is a good place to start.

Kombu is an edible kelp found in the sea forests, also known as kelp forests. These forests are very beneficial by providing an important ecosystem for the organisms that live between the sea floor and the surface of the ocean. As such, the seaweed absorbs a vast array of nutrients, making it a powerful, health-promoting food. That’s right, seaweed is the new superfood — so let’s find out just what amazing abilities kombu holds.

What Is Kombu?

Most popular in East Asia, kombu is an edible kelp or seaweed that provides lots of nutritional benefits straight from the sea, making it yet another super seaweed similar to its cousin, wakame. The Japanese may call it konbu, while the Koreans refer to it as dashima, and the Chinese call it haidai.

Kombu comes from the Laminariaceae family, as do wakame, arame and kurome — other forms of sea kelp. Most kombu is from the species Saccharina japonica (Laminaria japonica) and is extensively cultivated on ropes in the seas of Japan and Korea. In fact, more than 90 percent of Japanese kombu is cultivated, mostly in Hokkaidō, but also as far south as the Seto Inland Sea.

Kombu offers tons of minerals, such as calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. Brown algae, like this seaweed, offer a rich source of iodine and vanadium, also a mineral found in sea vegetables, may help convert existing blood sugars into storable starches, which could lower the risk of type 2 diabetes.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Arame
• Dulse
• Sea moss
• Spirulina
• Blue spirulina
• Bladderwreck

Nutrition Facts

One-fourth cup serving of dried kombu (7 grams) contains about:

• Calories: 17
• Total Carbohydrates: 3 g
  • Fiber: 1 g
  • Sugar: 0 g
• Total Fat: 0 g
• Protein: 1 g
• Sodium: 161 mg (7% DV*)
• Calcium: 60 g (6% DV*)
• Iron: 1.1 mg (6% DV*)
• Vitamin C: 1.2 mg (2% DV*)
• Vitamin A: 50 IU (1% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

What about iodine? Nutrition data was not available from the USDA. One study determined that kombu contains 1,542 micrograms of iodine per gram. That would make a 7 gram serving as 10,794 micrograms (7,196 percent DV).

Benefits

1. Improves Digestion and Reduces Gas

Kombu contains certain amino acids that can help break down the heavy starches found in foods like beans. This allows for them to be digested much easier. The glutamic acid found in this seaweed provides its pleasantly savory flavor while the fiber helps digestion overall.

Kombu is also able to minimize the gas-producing effects beans may have. For those who struggle with intestinal gas, it’s often due to a missing enzymes required to break down raffinose sugars that are found in beans. The bacteria in the gut loves these sugars, releasing hydrogen and carbon dioxide and therefore gas and even bloated stomach as well. Kombu contains the digestive enzymes that can offer a more pleasing experience when consuming legumes.

2. Potentially Helps Prevent Cancer

Sea vegetables may offer cancer-preventing benefits. We know that inflammation and chronic oxidative stress are risk factors for development of cancer, and because kombu, and other sea vegetables, are known to provide anti-inflammatory benefits, scientists are examining sea vegetables as cancer-fighting foods.

A Chinese study published in the International Journal of Biological Macromolecules revealed that kombu may have an antitumor effect on liver cancer. Tumors were inhibited in mice who were injected with the seaweed extract, with researchers concluding that “LJP exerts antitumor effect and can be used as a therapeutic agent for cancer.”

3. Aids in Staving Off Anemia

Iron plays an important role in body function due to its role in the production of hemoglobin, which is what carries oxygen through that blood as well as provides healthy cells, skin, hair and nails. Kombu may be able to provide the much-needed iron to maintain good health.

Anemia caused by an iron deficiency is quite common and occurs due to the lack of healthy red blood cells. The missing component causes the body to lack hemoglobin production. These red blood cells have the job of carrying oxygen to the tissues throughout the body while removing carbon dioxide.

If you are low in iron or out of your stores, you may feel tired and have shortness of breath. Those most at risk are women who menstruate, are pregnant or breast-feeding, anyone who has had major surgery, vegans and vegetarians, or someone who has ulcerative colitis to, name a few. Thankfully, kombu is an iron-rich food that can help prevent both iron deficiency and anemic symptoms.

4. Improves Thyroid Function

Kombu not only contains iodine — it has the highest amount of iodine of all the seaweeds, making it one of the most iodine-rich foods in the world. Iodine is important in our diets for healthy hormone production and a properly functioning thyroid. It may even help anyone who battles hypothyroidism, though monitoring intake is critical for if undergoing serious thyroid problems.

According to a report published in Thyroid Research, iodine is crucial for thyroid hormone synthesis and believed to provide antioxidants that may even help prevent heart disease and cancer. Seaweeds have the ability to soak up the natural salts found in the ocean with some varieties containing over 30,000 times the iodine concentration found in the deep blue sea.

The American Thyroid Organization states that because our bodies don’t naturally make iodine, it’s important to make sure you get the daily requirements in order to have a properly functioning thyroid. About 40 percent of people in the world are at risk for iodine deficiency, making kombu a great way to incorporate it into your diet.

5. Combats Rheumatoid Arthritis

Kombu contains fucoidan, which is a sulfated polysaccharide found in various species of brown algae and brown seaweed. A study conducted by the Affiliated Hospital of Changchun University of Traditional Chinese Medicine’s Department of Medical Affairs investigated the effects of kombu against rheumatoid arthritis by evaluating the cell invasion process of the seaweed.

It appears that the arthritis-causing inflamed cells were significantly impaired by the fucoidan treatment, reducing the survival of the bad cells. Because of this, researchers believe it’s a possible treatment for rheumatoid arthritis symptoms.

How to Use

Kombu, dried over a fire until crisp, is usually found in strips, squares or circles. These pieces are also known as kiri. This seaweed can be found as a fine powder called Saimatsu. Doshi kombu is a form of stock used for soups, and there is even a form used as fertilizer.

To cook with it, you can add a three- to four-inch strip to beans as they cook, or add it to your soup recipes. It’s an edible sea vegetable, so once the cooking process has completed, pull out the kombu, chop it into small pieces and place it back into the pot.

If you add it to precooked beans or cans of soup, soak it for about 20 minutes, then add the seaweed and the soaking water to the pot to get all the minerals.

It’s best to purchase organic kombu to avoid chemical residues.

Recipe

You can make a delicious stock using kombu that can be incorporated into almost anything from soups to beans and more. This recipe is about as simple as it gets, too.

Ingredients

• 4–6 cups water
• 6-inch piece dried kombu

Directions

1. In a pot on the stove, combine 4–6 cups of water and a 6-inch piece of dried kombu. (Tip: Lightly score the the kombu to release more flavor.)
2. Allow the kombu to soak for about 15–20 minutes, then bring to a simmer, uncovered, over medium heat.
3. Remove the kombu from the pot, and save it to use in the another dish.

You can use the kombu one or two more times before discarding. To reuse, add to soup or beans, or repeat this process. If you want to take it even further for optimal benefits, combine it with a bone broth recipe for an amazing pot of nutrition!

History

It’s been reported that it’s somewhat difficult to find historical information regarding seaweed because it easily decomposes. However, some evidence has pointed toward the wakame seaweed, which has been found in the ruins of the Jomon Period. This information, and some documentation that dates back as far as 12,000 B.C., has lead researchers to think that kombu was eaten at about that time, too.

Kombu was offered as a tribute to the Yamato Court, among others, but it was during the Muromachi Period that a new drying technique was discovered, allowing the kombu to be stored for a few days or so. This gave way to exportation of it as a product. Kombu is also a staple of Okinawan cuisine, which differs from mainland Japanese cuisine.

It wasn’t until 1867 that the word “kombu” first appeared in an English-language publication. It took some time before dried kombu was exported from Japan, occurring in the 1960s. Asian food shops and restaurants were the first to offer it — however, now it can be found in some supermarkets, health food stores and specialty shops.

It’s pretty well-known that the Japanese have a long life expectancy, partially due to the low rate of some cancers. Part of what makes a difference is their high iodine intake from seaweeds. Numerous sources cite some pretty phenomenal Japanese health statistics, which are believed to have a relation to the high seaweed intake:

• The Japanese average life span is about five years longer than U.S. averages.
• It was reported that in 1999, breast cancer death rates were three times higher in the U.S. than in Japan.
• Studies showed that breast cancer rates, in those who came to the U.S. from Japan, jumped from 20 per 100,000 to 30 per 100,000.
• The rate of prostate cancer in the U.S. in 2002 was 10 times higher than in  Japan.
• Deaths associated with heart conditions in both men and women aged 35–74 are higher in the U.S. than in Japan.
• Infant deaths were reported as 50 percent higher in the U.S. in 2004 than in Japan.

Precautions and Side Effects

As noted earlier, if you suffer from thyroid problems or are on potassium medication, please take extra caution by consulting your healthcare professional. All seaweed contains iodine, and with kombu’s high iodine content, it could result in daily consumption of about 1,000 times more than recommended.

These high levels may suppress thyroid function. As consuming too much iodine on a regular basis, thyroid hormone synthesis can be inhibited. Some could even experience toxicity, depending on how much you consume and if you have underlying issues. Excessive consumption can cause goiter, elevated TSH levels, and hypothyroidism can result.

U.S. health officials recommend 150 micrograms of iodine per day for adults, with the upper limit around 1,100 micrograms. Just one gram of raw dried kombu contains 1,542 micrograms. While raw dried kombu contains the most iodine per microgram, keep in mind that cooking kombu reduces its iodine content.

A study of healthy Japanese people, however, points out that seaweed consumption is common, with an average of 1,000 to 3,000 micrograms per day.

Final Thoughts

Kombu is an edible kelp found in sea forests that’s been shown to improve digestion, reduce gas, potentially help prevent cancer, aid in staving off anemia, improve thyroid function and combat arthritis.

It can provide a delicious addition to soups, stews and more while offering quite a nutritional bundle, given that it’s filled with useful minerals. Consider trying one of the recipes above, and if you aren’t so sure, use half the amount to start.

The post Kombu: Edible Kelp for Digestion, Thyroid Function & More appeared first on Dr. Axe.

Although it may be most well-known as a staple ingredient in sushi, seaweed is a versatile and nutritious food that can be enjoyed in a number of different ways. In addition to bringing a briny crunch to your favorite dishes, it has also been associated with a long list of health benefits, ranging from lower cholesterol levels to better blood sugar control and beyond.

So is seaweed good for you? This article will take a closer look at the potential seaweed benefits and side effects, plus some simple ways to incorporate it into your diet.

What Is Seaweed?

The term “seaweed” is used to describe several different species of marine algae that grow in oceans and rivers. There are many different species and varieties of seaweed, but it can be generally classified by its color.

The most commonly consumed types include red, green and brown algae, all of which provide a host of algae benefits.

Seaweed plays a central role in the marine ecosystem. It provides shelter for marine life, provides food and nourishment to some species, and even helps remove carbon dioxide from the atmosphere.

Not only that, but it’s also considered a key ingredient in certain areas and can frequently be found in Chinese or Japanese cuisines. Giving seaweed to cows can even reduce methane.

Types

There are many different types of edible seaweed available, each of which has a unique taste, texture and appearance. They can also each range quite a bit in size; some species are microscopic while other types — such as kelp — can grow to be several hundred feet in length.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Spirulina
• Blue spirulina
• Bladderwreck

Nutrition

The seaweed nutrition profile can vary quite a bit based on the specific type and variety. However, it is generally low in calories but high in important nutrients like copper, riboflavin and thiamine.

For example, one tablespoon of dried spirulina contains the following nutrients:

• 20 calories
• 1.5 grams carbohydrates
• 4 grams protein
• 0.5 grams fat
• 0.3 grams dietary fiber
• 0.4 milligrams copper (21 percent DV)
• 0.3 milligrams riboflavin (15 percent DV)
• 0.2 milligrams thiamine (11 percent DV)
• 2.0 milligrams iron (11 percent DV)
• 0.1 milligrams manganese (7 percent DV)
• 0.9 milligrams niacin (4 percent DV)

In addition to the nutrients above, the seaweed nutrition profile also contains some iodine, potassium and magnesium.

Benefits

1. Promotes Digestive Health

Seaweed is a high-fiber food, an important nutrient that plays a central role in digestive health. Most notably, increasing your intake of fiber can help prevent constipation by adding bulk to the stool to ease its passage.

However, fiber has also been linked to several other gut-boosting benefits, including protection against acid reflux, stomach ulcers, diverticulitis and hemorrhoids.

Not only that, but seaweed also contains several specific compounds, such as sulfated polysaccharides, that can enhance the growth of the beneficial bacteria in your gut. The gut microbiome is involved in nearly every aspect of health, ranging from nutrient absorption to immune function, inflammation and more.

2. Fights Free Radical Damage

One of the top benefits of dried seaweed is its antioxidant content. Antioxidants are compounds that help neutralize harmful free radicals and protect against oxidative damage.

High-antioxidant foods may also help prevent chronic health conditions such as heart disease, cancer and diabetes.

Fucoxanthin, in particular, is a type of carotenoid found in brown seaweed that has been associated with a number of powerful health benefits. According to a study published in International Journal of Molecular Sciences, fucoxanthin may exhibit up to 13.5 times the free radical scavenging activity as vitamin E, another common antioxidant.

3. Enhances Weight Loss

Seaweed is low in calories but high in fiber, making it an awesome addition to a healthy weight loss diet. This is because fiber helps support satiety to keep you feeling full, which could potentially aid in weight loss.

Certain compounds found in this sea vegetable may also help promote weight loss, including fucoxanthin. Although current research is limited to animal models, some studies have found that fucoxanthin could increase the expression of mitochondrial uncoupling protein 1 (UCP1), which is a type of protein that regulates metabolism.

4. Lowers Cholesterol Levels

Cholesterol is a type of wax-like substance that is found throughout the body. Although your body needs cholesterol to function, high levels can build up in the arteries and contribute to heart disease.

Some research suggests that adding seaweed to your diet could help reduce cholesterol levels to protect against heart disease since it acts as a cholesterol-lowering food.

One animal model published in Journal of Medicinal Food, for instance, found that administering a small amount of seaweed to rats on a high-fat, high-cholesterol diet was able to reduce levels of bad LDL cholesterol by a whopping 49 percent. Not only that, but it also reduced levels of total cholesterol and triglycerides while increasing levels of good HDL cholesterol in the blood.

5. Supports Thyroid Health

Seaweed is a great source of several important nutrients, including some that can help support the health of your thyroid gland. Iodine, in particular, is used by the thyroid gland to synthesize hormones, which are involved in regulating metabolism, muscle function, heart rate, body temperature and digestion.

An iodine deficiency can cause symptoms like fatigue, impaired growth, hair loss, increased sensitivity to cold and swelling in the neck.

Additionally, seaweed also contains a hearty dose of tyrosine, which is an amino acid that also aids in the production of thyroid hormones to support better thyroid function, among other tyrosine benefits.

6. Stabilizes Blood Sugar

Several studies have found that specific compounds in seaweed, including fucoxanthin, could help promote better blood sugar control. For example, one study out of Japan showed that taking two milligrams of fucoxanthin daily for eight weeks led to significant improvements in levels of hemoglobin A1C, a marker used to measure long-term blood sugar levels.

Other research in animals has also found that alginates, which are a type of polysaccharide found in seaweed, could impact blood sugar and insulin levels following a high-carb meal, which could also lead to improved blood sugar control.

Risks and Side Effects

Despite the many potential seaweed benefits, there are a few side effects and risks that need to be taken into consideration as well.

Heavy metals and contaminants like lead and mercury can accumulate in it, which could build up in the tissues of the body and negatively impact the central nervous system.

Although studies show that these toxic metals are unlikely to pose a significant health concern to most healthy adults, it is still an issue as many countries have not yet established regulations on the maximum levels for these heavy metals.

Selecting organic seaweed whenever possible and keeping your consumption in moderation can help reduce your risk of exposure to harmful contaminants and heavy metals.

Additionally, seaweed is an iodine-rich food, which is an important micronutrient that plays a key role in thyroid function. Although your body does need iodine, however, getting too much can actually be harmful.

Consuming high levels of iodine can trigger a similar set of symptoms as an iodine deficiency, including swelling of the neck (goiter), hypothyroidism and alterations in thyroid hormone levels.

Cooking seaweed prior to consumption is a simple way to reduce the iodine content to avoid going overboard. Be sure to also enjoy it in moderation as part of a healthy, well-rounded diet to prevent negative side effects.

How to Cook

With a bit of creativity, the potential seaweed uses and recipes are practically endless.

Most types of seaweed are sold dried and don’t require cooking. However, many varieties (apart from nori) should be soaked in a bowl of warm water until they become tender and soft.

Once it is soaked, it can be eaten as is or added to recipes like seaweed salad, sushi bowls or even seaweed soup. It also makes a great addition to stir-fries, sandwiches and rice dishes to add a quick burst of nutrients and flavor.

For an easy seaweed snack idea, try coating a few sheets of nori with sesame oil and your choice of spices. Then bake for 15–20 minutes, remove and let cool for a bit before chowing down on your delicious seaweed snacks.

Final Thoughts

• Seaweed is a type of edible marine algae that is rich in nutrients, such as iodine, copper, riboflavin and thiamine.
• There are several different varieties available, each of which varies in taste, texture, size and appearance.
• Most types can help improve digestive health, lower cholesterol levels, enhance weight loss, stabilize blood sugar levels, support thyroid function and protect against free radical damage.
• In addition to being highly nutritious, it is also very versatile and can be incorporated into salads, sushi, soups and smoothies, along with many other different recipes.

The post Seaweed Benefits & How to Eat It appeared first on Dr. Axe.

In the world of edible squashes, there are two main groups that we usually hear about: summer squash and winter squash. Yellow squash belongs to the summer group, along with its green cousin, zucchini.

Is yellow squash as nutritious as zucchini? The two are very similar in terms of their nutrition content and health perks.

For example, both are about 95% water, making them low in both calories and carbs, and are decent sources of vitamins A and C, potassium, and fiber.

Whether you prefer to eat yellow squash raw or cooked, it’s great to enjoy in low-carb noodle dishes (aka “zoodles“), stir-fries, pastas and more.

Types

Yellow squash (Cucurbita pepo) is a type of summer squash in the Cucurbita plant family. It has a thin, yellow skin, white flesh and big white seeds.

It looks similar to zucchini, but its skin is lighter, seeds are bigger, and it tends not to grow as large as zucchini can.

What is a yellow squash called? It depends on where you live, since this squash can be one of many species.

There are thought to be at least eight different types of yellow squash that are commonly grown and eaten in places such as the U.S. and Europe. These include the following types:

• Costata romanesco
• Eight-ball zucchini
• Tatuma
• Pattypan
• Cousa
• Zephyr

Additionally, some people refer to delicata squash as yellow squash (because of its yellow or orange and green-striped skin).

Which squash is healthiest? 

Summer squash belong to the Cucurbitaceae plant family, which includes vegetables (technically fruits) like cucumber, squashes and pumpkins.

The main difference between summer and winter squashes is that winter squashes are more mature, meaning they have more time to grow before they are harvested, which leads them to be richer in nutrients.

On the other hand, summer squashes are picked earlier when they are less mature. This means they have a higher water content, are lower in calories but generally don’t develop as many nutrients as winter squashes do (such as acorn or butternut squash).

Yellow Squash Nutrition Facts

Yellow squash is low in calories, with just about 20 calories per one-cup serving of raw squash. The skin of summer squashes is where the most antioxidants are found, such as beta-carotene and lutein.

This means that it’s best to eat them with the peel still on, otherwise you’d be throwing away valuable nutrients.

Nutrients found within yellow squash include vitamins C and A, fiber, magnesium, potassium, folate, and B6.

Is yellow squash a carb or vegetable?

It’s a non-starchy vegetable and not a “carb” or starch like some people think of potatoes or winter squash as being. Overall, there are very few carbs in yellow squash, so it’s a good veggie choice for people following a low-carb diet or keto diet.

According to the U.S. Department of Agriculture, below are yellow squash nutrition facts for one medium, raw yellow squash (approximately 200 grams):

• 38 calories
• 8 grams carbohydrates
• 2 grams protein
• 0.5 gram fat
• 2 grams fiber
• 39 milligrams vitamin C (56% DV)
• 444 milligrams potassium (15% DV)
• 38 micrograms folate (14% DV)
• 6.4 micrograms vitamin K (11% DV)
• 0.2 milligram vitamin B6 (10% DV)
• 0.8 milligrams iron (9% DV)
• 16 milligrams vitamin A (8% DV)
• 40 milligrams magnesium (8% DV)
• 64 milligrams phosphorus (7% DV)
• 0.1 milligram riboflavin (7% DV)

Benefits

What is yellow squash good for? Here are some of the benefits associated with yellow squash nutrition:

1. Good for Weight Loss Diets

No matter the exact type of diet you follow, summer squash has the benefit of being low-calorie, low-sugar and a decent source of fiber. Because of its high water content, you can eat a lot of it without consuming many calories, and this helps you to feel full.

Another great thing about yellow squash for dieters is that it can be used as a substitute for things like high-calorie noodles. Many people like to spiralize squash to make “faux pasta,” or it can be added to baked goods to add moisture with less oil.

2. Provides Vitamin C and Other Antioxidants

Yellow squash, especially the colored peel, contains antioxidants including phenolic compounds and carotenoids, such as those called beta-carotene, lutein, zeaxanthin and dehydroascorbic acid. These are the same protective compounds that give carrots their deep orange color

They’ve been shown to exhibit anti-proliferative and pro-apoptotic activities, meaning they potentially fight cancer and other chronic diseases.

Beta-carotene is converted into vitamin A in the body and supports functions like immune health, vision and eye health, skin renewal, and arterial health. Lutein along with zeaxanthin are especially valuable when it comes to defending the eyes from vision loss and age-related diseases, thus offering protection against macular degeneration, cataracts and glaucoma.

Vitamin C is also found within this squash, with more than 50% of your daily needs provided by one medium yellow squash. Vitamin C acts like an antioxidant and helps defend against oxidative stress and free radial damage.

Consuming plenty of vitamin C is linked to:

• stronger immune function
• protection against cognitive decline
• healthier respiratory health due to protection of mucous membranes
• improved joint, hair and skin health due to vitamin C’s role in the body creating collagen

3. Good Source of Nutrients, Including Potassium and Folate

Potassium is a mineral that can help lower blood pressure because it counteracts the effects of a high-sodium diet. Increasing your potassium intake can slash your risk for developing issues such as heart disease or suffering a stroke.

Folate is a nutrient is tied to red blood cell production, cell growth and tissue development. It also helps the body synthesize new DNA and supports development in infancy.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

How to Cook (Plus Recipes)

Buying and Preparing It:

Yellow squash should be easy to find at grocery stores and farmers markets, especially during the summer and early when it’s in season (although it can be usually found year-round in the U.S). If you can find yellow squash blossoms, these are also edible raw or cooked and make a great veggie for stuffing or battering and baking/frying.

When shopping for squash, look for those that have a bright yellow and smooth skin, without bruises or nicks. A fresh squash should feel mostly firm without soft, wet or wrinkled spots.

To keep it fresh, either leave it at room temperature for a few days or store in in a loose plastic bag in your refrigerator.

Since squash is high in water and absorbs a high percentage of the compounds from the soil it grows in, purchasing organic summer squash is the best way to obtain plenty of nutrients and avoid contaminants.

Before eating squash, wash it well, and pat it dry.

Do you peel yellow squash? As mentioned above, it’s recommended that you avoid peeling squash before eating it if you want to reap the most health benefits. However, if you are going to peel it, use a hand-held peeler to gently remove the skin.

Cooking It:

As the Martha Stewart website puts it, “Whether you want to grill, sauté, fry, braise, roast, purée, bake, or pickle it, this vegetable lends itself well to just about every culinary technique.”

Some ideas for cooking yellow squash include:

• Grilling it on the BBQ
• Slicing it thin and eating it raw dipped into hummus or another healthy spread
• Roasting it with some salt and olive oil
• Making low-carb noodles with it or “pizza boats” by melting some cheese on top
• Adding shreds to breads, muffins and other desserts to keep them moist

Is yellow squash more nutritious raw or cooked?

Some phytonutrients found within summer squash become more bioavailable when the veggie is cooked a bit. For example, beta-carotene becomes easier to absorb once it has been heated.

However, the key is to not overcook vegetables since this can destroy some delicate nutrients — plus it can ruin the taste and texture of the veggie.

Steaming is considered a delicate cooking method that can preserve its phytochemicals better than microwaving, roasting or deep frying.

Recipes:

Summer squash has a mild flavor that is complemented well by lots of different flavors and spices. Try pairing it with garlic, olive oil, tomatoes, oregano, parsley, sesame and ginger.

Here are some ideas for using yellow squash in both sweet and savory recipes (you can sub it for zucchini in almost all recipes):

• Zucchini Lasagna Recipe
• Chicken Zucchini Casserole Recipe
• Zucchini Brownies Recipe
• Healthy Breakfast Muffins
• Herb Frittata with Summer Squash
• Baked Garlic Parmesan Zucchini and Summer Squash Wedges

Risks and Side Effects

Is yellow squash always safe to eat? It’s generally well-tolerated by most people and isn’t likely to cause digestive issues or allergic reactions.

It’s even suitable for babies, toddlers and children since it’s soft, non-allergenic and mild-tasting.

Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid eating too much squash.

Conclusion

• Yellow squash is a type of summer squash that is low in calories and a good choice for a low-carb or keto diet.
• It has a very low score on the glycemic index and a high water percentage. It also contains some antioxidants like vitamin C and beta-carotene, plus potassium, magnesium, folate and more.
• Benefits of yellow squash nutrition include having anti-inflammatory properties that support heart health, vision, immune function, digestion and cognitive health. It may also help with calorie intake and weight loss.

The post Yellow Squash Nutrition Facts (Plus Benefits of This Summer Vegetable) appeared first on Dr. Axe.

Eggplant has been enjoyed around the world for thousands of years as part of healthy, traditional Middle Eastern and Mediterranean diet. Today it is commonly eaten in such places as France, Italy, Australia, Israel, Egypt, the U.S. and just about everywhere else too.

It’s known by a few different names around the world but most commonly referred to as an aubergine. In places such as South Asia, Southeast Asia and South Africa, eggplant goes by the name brinjal.

This “veggie” is especially loved for its bright purple color, fleshy skin, uniquely bitter-yet-pleasant taste — and of course the widespread benefits of eggplant nutrition.

What are the health benefits of eating eggplant?

Eggplant has a lot to offer: a high amount of antioxidants, special phytonutrients, including phenolic compounds, flavonoids, such as nasunin, and numerous vitamins and minerals too. All of these eggplant nutrition benefits come at a low calorie count of only 35 calories per cup, thanks to its high fiber and water content.

What Are Eggplants?

Eggplant, a member of the nightshade and Solanaceae plant family, is considered by researchers to be a part of a group of valuable crops due to their anthocyanin antioxidant compounds, which can be seen in its rich purple colors.

While most people think of this tasty food as a vegetable, it’s technically a fruit.

Why is eggplant a fruit?

It contains many small seeds and grows from the edible flower of the Solanum melongena plant.

What is the meaning of eggplant, and why are eggplants called eggplants?

According to most sources, because varieties of eggplant that were grown hundreds of years ago were smaller and often white, yellow or speckled in color, they were said to resemble hen, swan or goose eggs, hence the name. For a long period in history many people chose to stay away from eating it because it was thought of as a poisonous plant due to its deep color.

It took years before the health benefits of eggplant nutrition became known and understood like they are today.

Is eggplant a superfood?

Researchers continue to learn more about the health benefits of eggplant nutrition. It may not be not the highest in many nutrients as some other superfoods, such as kale or berries, but it is certainly unique.

It contains a somewhat rare and extremely beneficial type of antioxidant known as nasunin. Nasunin is a type of anthocyanin antioxidant found in all types of eggplant varieties, in addition to other deeply colored fruits and vegetables.

Nasunin is one of the key contributors to the health benefits of eggplant nutrition. Like other antioxidants, it has the ability to fight free radical damage in the body, which is often the cause of disease development and the mechanism at which our bodies’ age.

Most of the nasunin present within this veggie/fruit is found in its purple skin, so consuming the entire thing, including its peel, is important to reap all the health benefits.

Eggplant Nutrition Facts

One cup (about 82 grams) of raw eggplant nutrition contains approximately:

• 20.5 calories
• 4.8 carbohydrates
• 0.8 grams protein
• 0.1 grams fat
• 2.5 grams fiber
• 0.2 milligrams manganese (10 percent DV)
• 18 micrograms folate (5 percent DV)
• 189 milligrams potassium (5 percent DV)
• 2.9 micrograms vitamin K (4 percent DV)
• 1.8 milligrams vitamin C (3 percent DV)
• 0.5 milligrams niacin (3 percent DV)
• 0.1 milligrams vitamin B6 (3 percent DV)
• 11.5 milligrams magnesium (3 percent DV)
• 0.1 milligrams copper (3 percent DV)

Meanwhile, one cup (about 99 grams) of boiled eggplant nutrition provides approximately:

• 34.6 calories
• 8.6 grams carbohydrates
• 0.8 grams protein
• 0.2 grams fat
• 2.5 grams fiber
• 0.1 milligrams manganese (6 percent DV)
• 0.1 milligrams thiamine (5 percent DV)
• 2.9 micrograms vitamin K (4 percent DV)
• 0.1 milligrams vitamin B6 (4 percent DV)
• 0.6 milligrams niacin (3 percent DV)
• 13.9 micrograms folate (3 percent DV)
• 10.9 milligrams magnesium (3 percent DV)
• 122 milligrams potassium (3 percent DV)
• 0.1 milligrams copper (3 percent DV)

Types

If you find eggplant at a farmers market, most likely during the late summer months or in early fall, you will probably come across the numerous sizes and shapes. It can be found in a range of colors, including deep purple, light purple/lavender, jade green, orange, yellow-white and purple-white striped.

Eggplants can be found in sizes that are as large as a football or smaller than a tomato or zucchini.

The kind most popular in most of North America is the deeply purple, large and oval type. This kind has a creamy, beige/white flesh and a spongy consistency that easily soaks up sauce, oil and flavor.

China, India, Iran, Egypt and Turkey are the leading growers of eggplant varieties.

Today there are seven main types that are harvested and made available throughout most “Western” countries, including the most popular types, the Italian (large, purple oval) and small Japanese eggplant.

Some types of eggplant varieties include:

• Japanese eggplant/Chinese eggplant
• Western or globe
• Graffiti/Sicilian eggplant
• Italian eggplant
• White eggplant
• Indian eggplant
• Little green eggplant
• Thai eggplant
• Black magic
• Black beauty
• Little fingers
• Ichiban
• Slim Jim

The health benefits of eggplant nutrition seem to be consistent across the different types, with the exception of the variety known as “black magic” eggplant. This strand, which is sold commercially in U.S. markets, is known to have the highest concentration of certain phytonutrients and may offer additional antioxidant properties not found in other types.

Some sources have found that black magic eggplants can have up to three times the amount of antioxidant phenolics as the other types, although more research is needed to confirm the exact differences.

Health Benefits

1. Has Anti-Inflammatory and Antioxidant Effects

As mentioned above, one of the most studied eggplant health benefits is the rich source of antioxidants. According to studies, nasunin is a potent fighter of inflammation and oxidative stress, acting as an O2 scavenger and an iron “chelator,” which can protect against lipid peroxidation.

It is used to help iron become absorbable by the body and bind molecules to poisonous metal agents, such as mercury, arsenic and lead, which can then be carried out of the body, resulting in a detox.

Nasunin has been shown to defend against DNA and cell membrane damage caused by oxidative stress, as it has positive effects on cell walls. It also has the ability to protect the fat (or lipid) layer of the cell membrane that keeps its structure intact and prevents mutation or cell death.

Nasunin is one antioxidant involved in the ability to help cells receive and use nutrients from food and to discard of waste. Without enough antioxidants like nasunin present within the body, toxins and waste build up and can lead to a host of diseases, including cancer, heart disease, arthritis and more.

2. Helps Protect Against Cancer

It’s believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fight cancer.

Eggplant nutrition contains disease-fighting nasunin, as previously mentioned, in addition to many other phytonutrients, like chlorogenic acid. Chlorogenic acid is type of polyphenol that has been linked with benefits such as regulation of glucose and lipid metabolism.

Cholorogenic acid is found in the cell walls of certain plants and known to be very beneficial in stopping free radicals from forming cancerous cells and leading to cancer tumor growth. In addition to its anti-mutagen and anti-tumor effects, cholorgenic acid is believed to act as an antimicrobial, anti-LDL (bad cholesterol) and antiviral, meaning it protects against various levels of inflammation and disease formation.

3. Helps Lower High Cholesterol and Blood Pressure

Eggplant is a top cholesterol lowering food. Studies show that eggplant has anti-hypertensive effects and can be beneficial for heart health due to its ability to fight inflammation and oxidative stress. This leads to healthier arteries, more balanced cholesterol levels and blood pressure that remains in the normal range.

Eggplant nutrition has been shown to be beneficial in maintaining healthy normal cholesterol levels because of its phytonutrients’ ability to improve circulation and reduce plaque buildup in the main arteries, including the aorta. While your body does need a certain amount of cholesterol, consuming eggplant is correlated with balancing the amount that is held within your blood vessel walls and improving blood flow.

According to research done by the Royal Society of Chemistry, some studies show that eggplants contain potent cardio-protective compounds judging by their ability to increase left ventricular function (one of the main blood-pumping chambers of the heart) and reduce apoptosis.

4. Can Help Improve Digestive Health

Eggplant is largely made up of water, which is why it is so low in calories. Consuming foods that have a high content of water, fiber and nutrients helps flush out waste and toxins from the digestive tract.

The digestive tract and colon need to be well-hydrated in order to push stool through the intestines and out of the body.

Eating plenty of fresh, whole foods and drinking enough water are crucial for allowing the digestion system to expel toxins and excess water weight.

Because of the known benefits of eggplant nutrition, this veggie/fruit is included in the GAPS diet. GAPS is a diet especially helpful in correcting digestive disease, neurological issues, reducing inflammation and treating autoimmune diseases.

Is eggplant good for losing weight?

Because of the fiber and water content, it may be useful in helping achieve weight loss. It’s a great addition to any low-calorie, healthy diet because it provides an array of vital phytonutrients, vitamins and minerals yet is very low in calories.

Is eggplant a protein or carb?

Like other fruits/vegetables, it’s a source of mostly carbohydrates, but it also contains fiber — which means it can help make you feel full, so you are less likely to overeat.

Can eggplant make you fat?

It’s extremely unlikely that eating too much eggplant would lead to weight gain, unless of course you eat lots of high-calorie eggplant parmesan or other eggplant recipes that are rich in cheese, oil, etc.

5. High Source of Bone-Building Manganese

Something you may not already know about eggplant nutrition is that one cup provides roughly 6 percent to 10 percent of your daily needs of important manganese. Manganese is a mineral that is naturally occurring in the body in small amounts, so the rest must be obtained from a healthy diet.

It acts as an antioxidant, seeking out free radicals and eliminating them from causing bodily harm and oxidative stress.

Manganese contributes to the formation of a healthy bone structure because of its impact on bone mineralization and metabolism. It is needed in order to metabolize and use calcium properly and to create essential enzymes for the formation of strong bones.

Additionally, manganese assists in the metabolic activity within the body, formation of connective tissues and the regulation of hormone levels, which are crucial for reproductive health and fighting infertility. It also plays a part in regulating healthy thyroid gland function, fighting depression and controlling blood sugar levels.

6. Good Source of Energy-Promoting B Vitamins

Eggplant nutrition provides a good source of vitamin B1 and vitamin B6, two of the vitamins that are included in the healthy metabolism and energy-promoting B vitamin complex. B vitamins are water-soluble, found in many vegetables and other whole food sources, and are needed to maintain healthy energy levels, brain function, metabolism, heart health and focus.

They are also required by the body to absorb all of the nutrients from the foods you eat, working to convert fats and carbohydrates into useable “fuel” for the body the burn.

Vitamin B6 is needed to help create amino acids, which are the building blocks of proteins. Amino acids are used for numerous bodily functions, and without enough of them, problems including a lack of energy, skin inflammation, anemia, depression, chronic fatigue and nutrient deficiencies can all occur.

Vitamin B6 is also involved in the formation of hemoglobin (which carries oxygen to the blood), neurotransmitters (which help control your mood), as well as regulation of blood glucose. Vitamin B1, meanwhile, is used for maintain a healthy metabolism, blood and heart health, brain function, and more.

7. Can Help Prevent Skin Cancer

When an extract is taken from the skin of eggplant, a highly concentrated cream is made that studies have shown is able to help fight skin cancer. This type of cream contains a 10 percent concentration of solasodine rhamnosyl glycosides (BEC), which has been clinically proven as an effective treatment for several types of skin cancers: keratosis, basal cell carcinomas and squamous cell carcinomas.

How to Select and Store

Is eggplant available year-round?

Eggplants are usually available in markets throughout the whole year, but they are at their very best and freshest in the late summer months, running from about August through October when they are in peak season.

They are similar to other nightshade vegetables, including tomatoes, sweet red peppers and purple potatoes, because of some of their chemical compounds. Eggplants grow on short vines that are similar to those of tomato plants.

Thus, buying conventional (non-organic) eggplant is considered to be safe, and the benefits of eggplant nutrition are still intact even in non-organic varieties — though it’s always best to buy organic when you can.

When looking for eggplants to purchase, look for the type with a solid shape that appears to have no serious dents and bruises.

Many appear brightly colored and glossy, with shiny skin. This is perfectly normal, and the skin is very healthy to eat considering it is where many of the nutrients are actually stored.

Storing Eggplant

Unlike many other veggies, eggplant is actually best stored at room temperature or slightly cooler but doesn’t necessarily need to be refrigerated. It can stay out at room temp for several days after being harvested, at which point you’ll want to move to the refrigerator, wrapped in a paper towel, and placed in a reusable container or plastic bag.

This will keep the veggie/fruit fresh for about a week, although some people find that they can store eggplants for two to three weeks in a cool place before they start to spoil.

Freezing eggplant can alter the texture and cause it to become waterlogged, so this isn’t usually recommended.

How to Cook (Recipes)

Obviously the fleshy part of eggplant is edible, but can you eat eggplant leaves? The leaves are edible but not very flavorful — plus they contain compounds called solanine, which when consumed in very high amounts (which is unlikely) may cause some health issues.

Generally speaking, eating the leaves of any nightshade vegetable is not recommended.

Do you have to soak eggplant before cooking?

It’s fine to eat raw eggplant, although cooking it enhances its nutrient availability, texture and taste. Cooked eggplant, which is normally the type that most people eat as opposed to raw, has been shown in studies to have even more benefits.

Cooking it results in even more available antioxidant content and biological activity of beneficial properties, as the thermal effect further releases disease-fighting compounds. Cooking eggplant does not seem to diminish the positive effects of its phytonutrients.

The phenolic acids are responsible for giving eggplants their unique, sometimes bitter taste and turning their flesh brown when they are cut open and exposed to oxygen. Even when an eggplant is browning, there is nothing dangerous about this process, and it remains perfectly edible and healthy.

How do eggplants taste?

While the different varieties range somewhat in terms of their exact taste and texture, they are usually described as having a spongy, soft flesh and a pleasant but bitter taste. In many recipes, eggplant is used as a complementary ingredient that adds texture, volume and balance to stronger tastes coming from other highly flavored ingredients.

Here’s a brief overview of how to cook eggplant:

1. Wash the outside, and either peel the skin or leave it on.
2. Slice the top and bottom off to remove the stem.
3. Cut it lengthwise. Then dice into whatever size you want (rounds or cubes), and add some sea salt to improve the texture. Some people like to firmly squeeze a few pieces at a time in their hands to draw out almost all the moisture.
4. You can now bake, grill, roast, fry, etc. Avoid undercooking, which will leave behind a bland taste.
5. Completely cooking it through results in a soft, smooth and creamy texture.
6. If grilling, brush the slices with oil, and grill over a medium-hot fire until soft for about 15 minutes total.
7. If baking, bake eggplant at about 25 minutes, tossing halfway through.
8. You can sauté eggplant cubes in hot oil for about 10 minutes or quickly stir-fry for just several minutes.

Eggplant is a very diverse food, appearing commonly in cuisines of many countries, including Thailand, France, Italy, Greece, Turkey, Syria, Israel, India and others. For example, popular eggplant recipes consumed around the world include ratatouille, curries, baba ganoush spread or dip, moussaka, vegetable stir-fries, grilled and BBQ dishes, and of course eggplant parmesan.

Ready to take advantage of all of these known eggplant nutrition benefits? Try making some of these simple recipes:

• Eggplant Wrapped Goat Cheese Recipe
• Gluten-Free Baked Eggplant Parmesan Recipe
• Grilled Eggplant with Mozzarella Recipe

Other ideas include making:

• Spinach and eggplant lasagna
• Roasted eggplant topped with feta cheese
• Grilled eggplant on the BBQ
• Baked eggplant stuffed with brown rice and beans
• Eggplant rollatini
• Stuffed eggplant with grass-fed beef or lentils and quinoa
• Stir-fried Japanese eggplant and broccoli
• Eggplant casserole with mushrooms, onions and herbs
• Gluten-free eggplant flatbread pizza

Risks and Side Effects

What are the side effects of eggplant?

It is in the nightshade (Solanaceae) family. Other nightshade vegetables include tomatoes, bell peppers and various types of potatoes.

Nightshade vegetables are known for causing digestive disturbances in some people.

Why is eggplant not good for you if you have a history of gout or kidney stones?

Nightshade vegetables are high in oxalic acid, which has been correlated with an increased risk for forming kidney stones and arthritis in some people. For this reason, if you struggle with these conditions it may be best to try eliminating eggplant and other nightshade vegetables.

Can you eat too much eggplant?

Some people report feeling better after removing nightshade vegetables from their diets, suffering from less digestive distress and other inflammatory symptoms, including arthritis. However, there is more scientific evidence needed to prove this correlation still.

What studies have shown is that eggplant does tend to be a common allergen for some people, and all types seem to have the same negative effects in those who react to negatively to this veggie/fruit due to allergies.

Final Thoughts

• Eggplant nutrition is unique because this veggie (which is technically a fruit) contains antioxidants, including nasunin, phenolic compounds and anthocyanin.
• It is low in calories but provides fiber, some B vitamins, manganese, vitamin K and folate (especially when you eat more than one cup’s worth).
• Health benefits include providing antioxidants, fighting inflammation, offering protection against cancer, lowering cholesterol, improving digestion and protecting skin health.
• While it can be consumed raw, cooking it improves its taste, texture and nutrient availability.
• There are many options regarding how to cook this popular food. It can be grilled, baked, roasted, stuffed, sautéed or stir-fried.

The post Top 7 Benefits of Eggplant Nutrition (Plus How to Eat It) appeared first on Dr. Axe.

Zucchini, also called courgette in some parts of the world, is believed to have been first cultivated up to 10,000 years ago. Originally grown in parts of South America, at the time it was primarily grown for its beneficial seeds, since the wild variety didn’t have much flesh and tasted very bitter. In fact, ancient zucchini didn’t even have much resemblance to the sweeter kind that’s available in most supermarkets today, but no matter how you slice it, zucchini nutrition offers plenty of reasons to eat it.

What is the nutritional value of zucchini? A favorite among low-carb dieters and anyone who wants to lose weight fast, this squash has a very low score on the glycemic index.

Other things to love about zucchini nutrition include the fact that it has a high water percentage; is low in calories, carbs and sugars; and is high in essential nutrients like potassium, manganese, and antioxidants, like vitamin C and vitamin A. Zucchini squash varieties, both yellow and green, have even been found to have therapeutic compounds, including lutein, β-carotene, zeaxanthin and dehydroascorbic acid.

To add more filling volume to your meals with little extra calories, you can use zucchini in a variety of different recipes. Plus, you get a healthy dose of zucchini nutrition added to your dish of choice.

Read on to learn more about zucchini nutrition benefits and more.

Zucchini Nutrition Facts

Zucchini belongs to the species Cucurbita pepo and is related to certain other squashes and pumpkins. Even though most people use it like other vegetables — for example, adding to savory dishes with herbs and protein sources — botanically speaking, it’s actually a fruit.

All summer squashes are members of the Cucurbitaceae plant family, which includes zucchini squash relatives like melon, spaghetti squash and cucumbers. All of these “vegetables” have similar large seeds and grow above the ground on short plants.

Zucchini comes in dark, light green or white-spotted varieties. Green zucchini are closely related to the hybrid vegetable known as yellow squash (or “summer squash”) that has a bright golden, yellow or deep-orange color.

• Squashes come in two types: winter and summer. While both types share some similarities and benefits, there are a few major differences.
• Because zucchini is a type of squash, it has things in common with other commonly eaten squashes, including butternut squash and acorn squash. One difference is that zucchini’s water content is higher, making it lower in calories/starch/sugar.
• Summer squash varieties include green and yellow zucchini, crookneck, delicata, papaya, pear, chayote, cocozelle and pattypan squash. Because all summer squash are lower in calories and much lower in natural sugars and starch than winter squash, they have lower scores on the glycemic index.
• All summer squash are technically picked before they fully ripen and become hardened, while winter squashes are harvested when they are more mature and hardened.
• Both types of squash groups are good sources of vitamin A and vitamin C, plus potassium and fiber. However, winter squash tends to be higher in these vitamins, particularly vitamin C.

How many calories are in zucchini? How many carbs are in zucchini? Below is a look at zucchini nutrition facts.

One medium zucchini with skin (approximately 196 grams) contains about:

• 33 calories
• 6.1 grams carbohydrates
• 2.4 grams protein
• 0.6 grams fat
• 2 grams fiber
• 35.1 milligrams vitamin C (56 percent DV)
• 0.4 milligram vitamin B6 (21 percent DV)
• 0.3 milligram manganese (17 percent DV)
• 0.3 milligram riboflavin (16 percent DV)
• 514 milligrams potassium (15 percent DV)
• 56.8 micrograms folate (14 percent DV)
• 8.4 micrograms vitamin K (11 percent DV)
• 392 international units vitamin A (8 percent DV)
• 33.3 milligrams magnesium (8 percent DV)
• 74.5 milligrams phosphorus (7 percent DV)
• 0.1 milligram thiamine (6 percent DV)
• 1 milligrams niacin (5 percent DV)
• 0.1 milligram copper (5 percent DV)

Zucchini nutrition also contains some vitamin E, pantothenic acid, choline, calcium, iron, zinc and selenium.

Is zucchini considered a “superfood“? It depends on whom you ask.

While zucchini nutrition provides a good deal of nutrients, it’s not quite as high in vitamins or minerals as other vegetables, such as kale, broccoli, asparagus or spinach.

How about zucchini vs. other similar foods? Here’s how it stacks up against some other squash varieties and other foods:

• What’s the difference between zucchini and yellow summer squash (often just called “squash”)? There isn’t much difference when it comes to their nutrient content, although the two have some differences in taste and size. Green ones are usually longer, while yellow ones are typically wider and shorter. In terms of taste and texture, yellow squash is considered to be sweeter, while green zucchini is usually a bit crunchier.
• Eggplant and zucchini are both low in calories. Compared to zucchini nutrition, eggplant nutrition is a bit higher in fiber and carbohydrates, although not by much. Zucchini is a bit higher in phosphorus and potassium and considerably higher in vitamin C and vitamin A. One thing that makes eggplant unique is a compound called delphinidin, a plant pigment that gives eggplant its deep purple color and may help prevent certain types of cancer, such as lung, breast and ovarian cancers.
• Cucumber and zucchini are in the same plant family and have a similar appearance, but the two are different in terms of texture and nutritional value. Cucumbers (considered types of gourds) have a waxy, bumpy exterior, while zucchinis have a rough and dry exterior. Cucumbers are typically juicy, cool and crisp, while zucchini is a bit starchier and heartier. Another difference is that the flowers of the cucumber plant are not edible while the flowers of the zucchini plant are edible. Cucumbers are a bit lower in calories and carbohydrates than zucchini since they have a higher water content, but they also provide less vitamin C, vitamin B6 and certain phytonutrients. However, cucumber seeds and peels do have some antioxidants, such as flavonoids, lignans and triterpenes.

Related: Winter Melon for Digestion, Weight Loss & More

Health Benefits

1. High Source of Antioxidants and Vitamin C

When it comes to disease prevention, what are the health benefits of zucchini nutrition? Seeds from various squash are known to hold many types of phytonutrients that can help fight inflammation and oxidative stress. Some of these antioxidants include vitamin C, vitamin A, superoxide dismutase, glutathione peroxidase and glucose-6-phosphatase.

In many nations, summer squash is a primary source of carotenoid antioxidants, including alpha-carotene and beta-carotene. Much of the antioxidant content is held within zucchini’s skin, so it’s a good idea not to peel your squash.

One medium zucchini has over 50 percent of your daily vitamin C needs. Vitamin C foods can help maintain the crucial lining of your blood cells, lower blood pressure, and protect against inflammation and clogged arteries.

Seeds from squash plants also have a long history of use in traditional and folk medicines when it comes to immune system boosting. Historically, seeds from squash were believed to be antimicrobial and offer antiparasitic properties, so populations believed that zucchini nutrition positively benefited digestive, nervous, immune and cardiovascular systems.

One 2006 study that investigated the effects of squash seeds (from pumpkin) on immune function found that the raw seeds were effective in alleviating detrimental effects associated with protein malnutrition, free radical damage and oxidation. Pumpkin seed protein isolates hold components that have anti-peroxidative properties that can help improve liver function and detoxification, and researchers believe that, to a somewhat lesser extent, similar benefits exist within seeds of other squash varieties, like zucchini.

2. Has Anti-Inflammatory Properties that Can Improve Heart Health

Why is eating zucchini good for you if you’re at risk for heart-related problems? Zucchini and other squashes are largely made of water and carbohydrates, specifically the type called polysaccharides.

Summer squash includes a good percentage of the fiber called pectin, which is a type of beneficial polysaccharide that is linked to improved cardiovascular health and the ability to lower cholesterol naturally.

Pectin fiber, which is also found in apples and pears, is known to improve arterial health and reduce disease-causing inflammation, so it might also offer protection against diabetes and insulin resistance.

Since obesity and heart disease risk factors are often linked, it’s beneficial that zucchini can help support weight loss. Studies show that low-sugar and low-carb diets can be effective in body weight management since they positively impact insulin and other hormones.

Of course, there are other factors to consider, especially how many healthy sources of fats and fresh whole fruits someone consumes, but zucchini can definitely play a role in a heart-healthy diet that also improves bodyweight.

3. High Source of Potassium

An often overlooked zucchini benefit is the fact that zucchini nutrition is high in the heart-healthy mineral potassium. One cup of cooked zucchini gives you more than 15 percent of your daily value, which is usually more than what’s included in the typical multivitamin supplement!

Research suggests that low potassium is tied to imbalances with other minerals that can raise the risk for heart disease and other complications. Potassium can also be a natural way to lower blood pressure because it counteracts the effects of a high-sodium diet.

Increasing potassium intake can slash your stroke risk and may also lower your odds of developing heart disease.

4. Can Help Improve Digestion

Zucchini benefits digestive health and is often recommended for digestive issues, such as diverticulitis, since it’s hydrating and provides essential electrolytes and nutrients. Research suggests that zucchini also offers anti-inflammatory protection within the gastrointestinal tract that can help reduce IBS, ulcer-related symptoms and leaky gut syndrome.

There is now mounting evidence to indicate that a compromised epithelial barrier is associated with low-grade immune activation and intestinal dysfunction that can lead to IBS symptoms in some patients. Eating anti-inflammatory foods is the first step to lowering bodywide inflammation and gut-related issues.

Zucchini are also very easily digested since they’re largely water. They also offer some dietary fiber that can bring natural constipation relief or help treat diarrhea.

To obtain the biggest digestive boost, eat the whole thing, including the nutrient-rich seeds and skin. You can even add some raw zucchini to your favorite green smoothie recipes.

5. Low in Calories and Carbs

One of the best things about summer squash varieties is that they are very high in water. Including tons of non-starchy veggies in your diet is an effective strategy for naturally reducing calorie intake.

Zucchini nutrition has a low calorie count and helps fill you up. You can eat a whole lot at once for little calories.

Zucchini is also one of the lowest carb-containing fruits and veggies. This is one reason why people like to use it in place of noodles or other carbs.

6. Helps Maintain Eye Health

All types of summer squash (and winter squash, too) offer a good dose of phytonutrients, like vitamin C, manganese, beta-carotene, lutein and zeaxanthin, that protect eye health.

Lutein and zeaxanthin are two types of carotenoid antioxidants found in zucchini nutrition that often get attention for defending the eyes from age-related diseases, thus offering natural treatment for macular degeneration, cataracts and glaucoma. They work by protecting the retina, cornea and macula from UV light damage and oxidative stress that can lead to loss of vision and even blindness.

In addition to protecting the delicate tissues of eyes, they can keep skin youthful and free from signs of aging, too.

7. Good Source of Energizing B Vitamins

Zucchini is high in B vitamins, including folate, vitamin B6 and riboflavin. B vitamins help support a healthy metabolism since they aid in protein, carbohydrate and nucleic acid metabolism. Obtaining enough B vitamins is important for cognitive health, maintaining an upbeat mood and preventing fatigue.

Folate specifically is tied to cell growth and aids in tissue development and maintenance. Zucchini nutrition is beneficial for women looking to conceive or who are pregnant because folate allows your body to synthesize new DNA and properly conceive. It’s also crucial for a healthy pregnancy because it helps prevent birth defects and developmental problems.

8. Can Help Control Diabetes

Can diabetics eat zucchini? You bet.

Because zucchini are low in carbs and sugar, and both filling and nutrient-dense, they can play a role in diabetes prevention. (They’re also a good choice for any healthy weight loss program for the same reason.)

The polysaccharide fibers found in zucchini nutrition and other squash, including pectin, have special benefits for blood sugar regulation. For anyone struggling with diabetes, zucchini can help combat problems controlling blood sugar levels since they’re very low-carb and low-glycemic, which helps prevent insulin spikes and dips.

The state of prediabetes is characterized by an increase in insulin resistance and a decrease in pancreatic beta cell function. The early stages of type 2 diabetes can be identified by an impaired glucose tolerance or an impaired fasting blood sugar. Research shows that a diet with high dietary fiber intake of more than 30 grams per day can be a simple and effective preventive approach.

Consuming high-fiber foods has many positive effects on the physical health status in addition to blood sugar control. It also positively impacts the gastrointestinal tract, has potential to support weight reduction, and can improve disturbances of carbohydrate and fat metabolism that might lead to heart disease.

9. Might Help Balance Thyroid and Adrenal Function

A 2008 study done by the Endocrine Research Unit at Devi University in India found a high presence of polyphenols and ascorbic acid in extracts taken from the peel of zucchini and other squash. When the researchers tested the effects of using these extracts in rat studies, the group supplementing with squash extract showed beneficial effects in regard to thyroid, adrenal and insulin regulation. They attributed these improvements to the antioxidant effects of squash’s phytonutrient chemicals.

Thanks to its carotenoids, vitamin C, phenolic compounds and other minerals, zucchini has a long history of use for promoting health in traditional folk medicine. It’s been used to treat colds, alleviate aches, and to speed up recovery from illnesses due to its antioxidant, anti-carcinogenic, anti-inflammatory, antiviral, antimicrobial and analgesic activities.

In Ayurvedic medicine, zucchini is considered a cooling food that is easy to digest and ideal for the hot months of the year. It’s recommended for people dealing with constipation, fluid retention, bloating, acid reflux and an upset stomach.

Depending on one’s dosha (constitution), zucchini may be combined with ingredients like cream, cinnamon, ginger, clove, nutmeg, stinging nettle and onions in order to create a balanced meal. It’s used to make soups, stir-fries, rice dishes and more.

In Traditional Chinese Medicine, summer squash is considered a “yin cooling food.” It’s used to improve detoxification, quench thirst, relieve irritability, alleviate skin lesions and promote urination if fluid retention is an issue.

Because of its water-rich and cooling nature, zucchini is valuable in hot climates for preventing dehydration and overheating. However, during cold months of the year, consuming too many raw/cooling foods is not recommended because this can damage the spleen and stomach’s systems, leading to improper digestion and absorption of food.

How to Add to Diet

When shopping for zucchini, you might see it called by a few different names, including crookneck, summer squash or pattypan. Look for zucchini at farmers markets and in nearly any grocery store, usually year-round. It’s naturally at its peak during the warmer months, usually throughout the summer (hence its name!).

Most of the time, zucchini are picked when they are considered to still be “immature,” but a fully ripe zucchini can grow to be the size of a typical baseball bat. Since zucchini is high in water and absorbs a high percentage of the compounds from the soil it grows in, purchasing organic summer squash is the best way to obtain plenty of nutrients and lower your risk of contaminants and pesticides.

Ways to Cook with Zucchini:

• There are lots of ways to enjoy zucchini, including eating raw, roasted or cooked zucchini.
• Grilling zucchini is a good option, especially since it is at its peak during the hot summer months.
• You can also slice raw zucchini and use it to dip in guacamole, hummus or other healthy spreads.
• A clever way to reap the benefits of zucchini nutrition that you might not have thought of? Just like you’d use mashed bananas in bread or muffin recipes to add moisture, try using finely diced zucchini strands instead.
• Using wide zucchini ribbons or thinner “spiralized zucchini noodles” (also called zoodles) in place of regular wheat pasta or lasagna noodles is another good choice for cutting down on refined carbs.
• Finally, don’t forget to try cooked squash as a salad topper or an ingredient to add healthy volume to any stir-fry, soup, omelet or lettuce wrap.
• To cook zucchini, you can either roast, grill, sauté, broil or steam the squash. It cooks pretty quickly and can become limp and watery when overcooked, so keep an eye on it since it quickly dispels its water and seeds while shrinking up.

Is zucchini healthier raw or cooked? Some evidence suggests that squash can retain more of its antioxidants when it’s raw or steamed, as opposed to cooked at higher temps. Steaming is considered a delicate cooking method that can preserve zucchini’s phytochemicals better than microwaving or deep frying, for example.

Recipes

Zucchini’s mild flavor is complemented well by lots of different flavors and spices. Try adding garlic, olive oil, tomatoes, oregano, parsley, sesame and ginger to zucchini to highlight its taste in one of these healthy zucchini noodles recipes.

Other ways to use zucchini to make faux pasta, casseroles, chips, brownies and more can be found in these recipes:

• Zucchini Lasagna Recipe
• Chicken Zucchini Casserole Recipe
• Zucchini Brownies Recipe
• Zucchini Tortillas Recipe
• Zucchini Skillet Recipe
• Zucchini Chips Recipe
• Zucchini Falafel

Risks and Side Effects

Zucchini is well-tolerated by most people and isn’t likely to cause digestive issues or allergic reactions. It’s even suitable for babies, toddlers and children since it’s soft, mild-tasting and easy to disguise in recipes.

One potential issue is that a small percentage of zucchini and yellow squash grown in the U.S. are “genetically engineered,” according to the Environmental Working Group. You should purchase organically grown produce whenever possible or items bearing the “Non-GMO Project Verified” label.

Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid zucchini or speak with your doctor since oxalate foods can sometimes complicate these issues due to their impact on calcium absorption within the body.

Final Thoughts

• Zucchini and all summer squashes are members of the Cucurbitaceae plant family, which includes vegetables (technically fruits) like cucumber, squashes and pumpkins.
• It has a very low score on the glycemic index and a high water percentage; is low in calories, carbs and sugars; and is high in essential nutrients, like potassium, manganese and antioxidants, like vitamin C and vitamin A.
• This food contains beneficial antioxidants, including lutein, β-carotene, zeaxanthin and dehydroascorbic acid, especially in its seeds and skin.
• Benefits of zucchini nutrition include supplying vitamin C and antioxidants, having anti-inflammatory properties that support heart health, supplying potassium and B vitamins, improving digestion, supporting eye health, protecting against diabetes, and supporting thyroid/adrenal function.

The post Zucchini Nutrition — Low in Calories & Loaded with Anti-Inflammatory Properties appeared first on Dr. Axe.

Sauerkraut, a form of fermented cabbage, has been popular throughout Central Europe for hundreds of years. Sauerkraut combines one of the healthiest foods there is (cabbage) with one of the most beneficial and time-honored food preparation methods ever used (fermentation).

According to the Institute for Integrative Medicine at the University of Witten in Germany, sauerkraut is one of the most common and oldest forms of preserving cabbage and can be traced back as an important food source to the fourth century B.C.

What Is Sauerkraut?

What is it that’s so special about fermented vegetables and foods? Fermentation simply refers to an ancient technique and perseveration method that naturally alters the chemistry of foods.

Similar to cultured dairy products like yogurt and kefir, sauerkraut’s fermentation process produces beneficial probiotics that are linked to improvements in immune, cognitive, digestive and endocrine function.

People have been using fermentation to preserve valuable vegetables and other perishable foods for long periods without the use of modern-day refrigerators, freezers or canning machines. Fermentation is the metabolic process of converting carbohydrates, like sugars, into either alcohols and carbon dioxide or organic acids.

It requires the presence of a carbohydrate source (like milk or vegetables, which contain sugar molecules) plus yeast, bacteria or both. The yeast and bacteria microorganisms are responsible for converting glucose (sugar) into healthy bacteria strains that populate your gut environment and help regulate many bodily functions.

Microbial fermentation occurs when the bacteria or yeast organisms are deprived of oxygen (which is why fermentation was first described as “respiration without air” by early French microbiologists that discovered the science behind the process). The type of fermentation that makes most foods “probiotic” (rich in beneficial bacteria) is called lactic acid fermentation. Lactic acid is a natural preservative that inhibits harmful bacteria growth.

Health Benefits

1. Supplies Probiotics that Help Improve Digestion

First and foremost, sauerkraut’s live and active probiotics have beneficial effects on the health of your digestive tract — and therefore the rest of your body too. That’s because a very large portion of your immune system actually lives within your gut and is run by bacterial organisms, what you can think of as “your gut’s bugs” that live within your intestinal flora.

Microbial imbalances have been associated with enhanced risks of various diseases, but luckily obtaining beneficial microorganisms from probiotic foods has repeatedly demonstrated health benefits in clinical settings.

After eating foods like sauerkraut that provide probiotics, these gut bugs take up residence on the lining and folds of your intestinal walls, where they communicate with your brain via the vagus nerve. They also act like your first line of defense against various harmful bacteria or toxins that enter your body.

Some beneficial probiotic bacteria found in sauerkraut and other cultured veggies are more or less permanent residents because they form long-lasting colonies. Others come and go more quickly but still have important anti-inflammatory effects.

As described in a 2009 report published in the Indian Journal of Medical Microbiology, “the use of antibiotics, immunosuppressive therapy and irradiation, amongst other means of treatment, may cause alterations in the gut composition and have an effect on the GIT flora. Therefore, the introduction of beneficial bacterial species to the GI tract may be a very attractive option to re-establish the microbial equilibrium and prevent disease.”

A 2006 report published in the Journal of Applied Microbiology states that probiotic benefits from cultured foods include:

• Reduced overall inflammation (both in and out of the GI tract)
• Improvement of digestive disorders, like leaky gut syndrome, ulcerative colitis, irritable bowel syndrome (IBS) and pouchitis
• Improved immunity
• Better nutrient absorption
• Prevention and treatment of diarrhea
• Prevention and symptom reduction of food allergies, including lactose intolerance, milk protein allergy and others
• Improvement of high blood pressure
• Reduced risk of cancer
• Alleviation of arthritis inflammation (rheumatoid arthritis and chronic juvenile arthritis)
• Reduction of eczema symptoms
• Lowered cholesterol
• Protection against H. pylori infection
• Better immune response in HIV/AIDS patients
• Improved vaginal health and prevention of bacterial infections, like UTIs and bacterial vaginosis
• Natural remedy for the liver/brain disease hepatic encephalopathy

This is due to probiotics’ direct and indirect influences on various organs and systems, especially the rate at which your body produces inflammation and controls hormone production. The “good bacteria” and other organisms living within your gut might as well be considered an organ in their own right, because they’re critically important to the health of your brain, hormones, heart, lungs, liver and digestive organs (and, after all, contain the majority of your immune system).

Microorganisms present in sauerkraut, including those of the lactobacillus bacteria genus, essentially “feed” the good bacteria in your gut, which improves digestive health. Research shows that within sauerkraut, Lactobacillus plantarum is the predominant LAB bacteria strain that’s born during the fermentation phase.

A 2003 report published in the Journal of Applied Environmental Microbiology demonstrated the complex ecology present in sauerkraut fermentations.

Because they can help lower the presence of toxins, inflammation and bad bacteria living within your digestive tract, probiotic bacteria are beneficial for reducing symptoms like IBS, constipation, diarrhea, bloating, food sensitives and digestive disorders.

We often hear that probiotic yogurt is one of the best foods to eat for better digestion and preventing illnesses, but non-dairy cultured foods like sauerkraut have the same effects.

In the process, sauerkraut and other fermented foods help you better absorb nutrients from the food you eat, regularly go to the bathroom and even help manage your appetite thanks to their effects on hormones.

2. Helps Improve Immune Function

Although most people don’t realize it, the gut is the organ that contains the majority of your immune system, and sauerkraut’s probiotics play a major role in regulating gut health. Beneficial bacteria can educate, activate and support the immune system.

Scientific investigations support the important role of probiotics as a part of a healthy diet that can provide a safe, cost-effective and natural approach that adds a barrier against many types of microbial infections. Research has shown that probiotics can be effective at fighting diarrhea, antibiotic resistance, Clostridium difficile colitis, various infections, inflammatory bowel diseases, constipation and even cancer. Lactobacillus rhamnosus strains have been proven beneficial on intestinal immunity and can increase the number of IgA and other immunoglobulins in the intestinal mucosa.

3. Can Reduce Inflammation and Allergies

Autoimmunity — one of the root causes of inflammation — is a state in which the body attacks its own tissues because it suspects that it’s being harmed by an outside “invader,” whether this is a food you’re sensitive or allergic to, toxins from household and beauty products, poor quality air, water, and so on.

Sauerkraut’s beneficial probiotics help increase and regulate NK cells, which are nicknamed “natural killer cells,” that control the body’s inflammatory pathways and take action against infections or food allergy reactions. This, in turn, can lower your risk for developing virtually every chronic disease there is, from heart disease to cancer.

4. Supports Cognitive Health and Mood

It’s not hard to imagine how our brains and digestive systems are connected — think of the last time you felt “sick to your stomach” or had butterflies in your belly from being nervous. Researchers are still learning about the fascinating and intimate relationship between your gut and brain, especially how this relationship is actually bidirectional, or a “two-way street.”

It’s not just that your mood can affect your digestion, but it turns out that the health of your digestive system can also affect your nervous system, brain function and moods!

All of this is possible because of the vagus nerve, one of 12 cranial nerves that helps form the primary channel of information between the nerve cells in your intestinal nervous system and your central nervous system in your brain. Communication via the vagus nerve is impacted by the various populations of bacteria in your gut. Depending on what kind of bacteria are present in different proportions within your gut, different chemical messages can be triggered that impact your ability to learn, remember and sort information.

Probiotics are one of the natural remedies for mood disruption, like depression. In multiple human trials, supplementing with probiotic foods like sauerkraut led to an improvement in mood and reduction of depression symptoms, making it a valuable adjunctive (additional) therapy for depression.

In animals, probiotics, such as those in sauerkraut, have even been found to reduce some symptoms of anxiety and improve autism markers.

5. Provides Cancer-Fighting Antioxidants

Aside from the numerous benefits that sauerkraut’s probiotics offer, its main ingredient cabbage also has a lot going for it. Cabbage is a disease-fighting vegetable all on its own. It is among a group high-antioxidant foods and cruciferous vegetables known for being powerful cancer-fighting foods.

One reason cabbage and other cruciferous foods have protective effects is because they supply various antioxidants and dietary fiber. Cabbage has phytonutrients, including isothiocyanates and indoles. In laboratory settings, these have shown protection against cancerous cell formation and have positive effects on lowering inflammation.

Sulforaphane, a particularly potent member of the isothiocyanate family, is capable of increasing the body’s production of Phase II enzymes that can help fight free radical damage. This compound is found in cabbage, although it’s even more prevalent in broccoli and broccoli sprouts.

Although most sauerkraut is made from white or green cabbage, some varieties use red cabbage, too. Red cabbage has its own class of special antioxidant properties called anthocyanins. These flavonoid phytonutrients, which are what give blueberries and wine their deep colors, have strong antioxidant activities that help fight cardiovascular diseases, cancer and cognitive disorders.

Nutrition Facts

Sauerkraut is very low-calorie, and as you can see it’s an anti-inflammatory food and packed with benefits. Besides having probiotics to offer, sauerkraut is a good source of antioxidants and dietary fiber, thanks to its main ingredient: cabbage.

Even eating a small amount daily — just several tablespoons — provides a great source of nutrients, including vitamin K, vitamin C, calcium, potassium and phosphorus — and, of course, probiotics. As an added bonus, the proliferation of microorganisms in fermented vegetables enhances their digestibility and increases absorption of their various nutrients.

One reason you might want to stick to a smaller serving? It’s a bit high in sodium (with about 20 percent of your needs in every ½ cup serving) considering sea salt is one of the main ingredients.

A half-cup serving of sauerkraut (about 75 grams) has about:

• 14 calories
• 3 grams carbohydrates
• 1 gram protein
• 4 grams fiber
• 11 milligrams vitamin C (17 percent DV)
• 10 micrograms vitamin K (8 percent DV)
• 1 milligram iron (6 percent DV)
• 1 milligram manganese (6 percent DV)
• .1 milligram vitamin B6 (6 percent DV)
• 17 micrograms folate (5 percent DV)

How to Make Your Own

The kind of sauerkraut you want to buy is the type that’s been prepared in the traditional way and is refrigerated in order to preserve the “live and active cultures.” These types can be found in health food stores and now in some larger grocery stores in the refrigerated section, not in room-temperature jars or cans.

Keep in mind that many commercial food manufacturers have tried to standardize the fermentation process in order to produce larger quantities of cultured foods in less time. The result is that many mass-produced foods that were traditionally fermented (including sauerkraut, pickles and olives, for example) are now just treated with large amounts of sodium and chemicals and then canned.

This type of product might be labeled “sauerkraut,” but it actually hasn’t gone through the proper process to develop probiotics. In some cases, cultured foods are also pasteurized to kill potentially harmful bacteria, which kills the probiotics we want in the process.

Only true fermentation, without pasteurization, gives you the amazing probiotic enzymes, like lactobacillus, for example, that have the benefits mentioned above.

Making sauerkraut is one of the most basic fermentation processes there is, so it’s a great place to start if you’re new to making your own cultured foods. All you need to make sauerkraut (or any fermented veggie for that matter) is simply the vegetable (in this case cabbage), water, salt and some patience!

I have a homemade sauerkraut recipe if you’re ready to try it out.

Lacto-fermented vegetables increase in flavor with more time, according to fermentation experts. Some traditional preparation methods call for the sauerkraut to rest for at least six months to become fully mature and beneficial, but many people ferment theirs for just one to two weeks successfully.

One of the best thing about lacto-fermented vegetable condiments is that they stay fresh and “alive” when stored in a cold place like the refrigerator for several months, instead of going bad within a week like fresh veggies do.

History

Sauerkraut is native to Eastern Europe, especially places like Germany, Poland and Russia, where cabbage is considered a staple ingredient, even the “quintessential vegetable.” Sauerkraut, which means “sour cabbage” in German, first made its way over to the United States in the 1700s.

It’s been said that immigrants coming over to the Americas at this time on ships carried sauerkraut with them on their long journeys because the fermentation process was able to preserve abundant amounts of harvested cabbage and also provide important nutrients.

While fermentation might sound like a complicated process, it’s actually something that’s been practiced for thousands of years in one form of another in nearly every ancient population on Earth. Fermenting foods stops them from spoiling quickly, which is why it’s been a tried-and-true method for using available vegetables, fruits, grains and legumes for thousands of years around the world.

For example, beneficial kefir is a cultured dairy product first created in Eastern Europe thousands of years ago, miso and natto are fermented soy products stemming from Japan, and kimchi is a traditional fermented Korean staple side dish. Fermentation is also used to make all types of yogurts that have “live and active cultures” and in the production of beer, wine and some sourdough breads too (where yeast converts sugar to carbon dioxide).

Some records show that ancient Chinese populations were pickling (fermenting) types of cabbage over 2,000 years ago.

The post Sauerkraut Benefits, Plus How to Make Your Own! appeared first on Dr. Axe.

Although most people associate chives as a simple garnish for baked potatoes, egg dishes and salads, there are so many more potential benefits and uses of this versatile vegetable. In fact, like other veggies in the same family, they are packed with important nutrients and health-promoting compounds that have been shown to fight cancer cell growth, protect against chronic disease, boost immunity and more.

Are chives green onions? How do you eat fresh chives, and how can they impact your health?

Keep reading for an in-depth look at this vibrant veggie, including its nutritional profile, culinary uses and the main difference between scallions vs. chives.

What Are Chives?

According to Merriam Webster, the official chive definition is “a perennial plant (Allium schoenoprasum) related to the onion and having slender leaves used as a seasoning.”

Chives, also known as onion chives, are an edible species of plant that belong to the Allium genus. Leeks, shallots, garlic and chives are all also closely related and share a similar set of nutrients and health benefits.

This flavorful herb has been around for at least 5,000 years and cultivated since the Middle Ages. The chives meaning, or etymology of the word, can be traced to the Latin word “cepa,” which means onion.

They grow in large, grass-like clumps and have long, thin leaves with purple onion flowers, but they don’t contain the same underground bulb as other types of onions.

Keep in mind that there are several other plants that look similar but actually belong to a different species of plants and have minute differences in terms of taste and health benefits. Chinese chives or “garlic chives,” for example, are characterized by their unique garlic taste and the presence of fragrant white flowers and flat leaves. Green onions, or scallions, are also commonly confused with them.

What is the difference between chives and green onions?

The main difference between chives vs. green onion is in their respective flavors. Green onions have a strong, peppery taste while the chive is more mild.

Nutrition Facts

Although they’re typically consumed in small amounts, fresh chives still pack quite a punch when it comes to nutrition. When paired with a variety of other healthy foods, even just one tablespoon can help bump up your intake of vitamin K, vitamin C and vitamin A to help you meet your daily nutrient needs.

One tablespoon (about three grams) of raw chives contains approximately:

• 1 calorie
• 0.1 grams carbohydrates
• 0.1 grams protein
• 0.1 grams fiber
• 6.4 micrograms vitamin K (8 percent DV)
• 1.7 milligrams vitamin C (3 percent DV)
• 131 international units vitamin A (3 percent DV)
• 3.2 micrograms folate (1 percent DV)
• 0.1 milligrams manganese (1 percent DV)

Health Benefits

1. Boost Bone Strength

One of the top chives benefits comes from their vitamin K content. In addition to playing a central role in blood clotting, vitamin K is also important for keeping bones healthy and strong.

Because of its involvement in bone metabolism, some studies show that vitamin K may improve bone mineral density and reduce the risk of fractures.

For best results, be sure to pair chives with other vitamin K foods. Leafy greens, scallions, Brussels sprouts, cabbage, broccoli and cucumbers are all excellent sources of bone-building vitamin K.

2. Contain Cancer-Fighting Compounds

Like other veggies in the same family, chives are believed to possess potent cancer-fighting properties. In some cases, regular consumption of allium vegetables has even been tied to a reduced risk of certain types of cancer. For instance, one study in China found that eating more vegetables in the allium family was associated with a lower risk of stomach cancer.

The presence of organosulfur compounds found in chive seeds is thought to be responsible for the beneficial effects on cancer. One review published in Environmental Health Perspectives noted that these compounds can alter the effects of certain enzymes involved in detoxification to slow the growth and spread of cancer cells.

3. Reduce Inflammation

Although acute inflammation is a normal part of the immune response, sustaining high levels of inflammation long term can be incredibly harmful to your health. Some research suggests that inflammation may be at the root of disease and could contribute to the development of conditions like autoimmune disease, neurodegenerative disorders and cancer.

Not only are chives a great source of inflammation-busting antioxidants, but they are also rich in other compounds that can help reduce inflammation as well. One in vitro study out of Romania actually found that the leaves of the chive plant helped reduce oxidative stress and exhibited powerful anti-inflammatory properties as well, making it both an anti-inflammatory food and antioxidant food.

4. Aid in Disease Prevention

Promising research suggests that chives could aid in the prevention of chronic conditions, such as heart disease, cancer and diabetes.

According to a review published in Evidence-Based Complementary and Alternative Medicine, plants in the Allium genus are rich in “organosulfur compounds, quercetin, flavonoids, saponins and others, which have anticancer, preventive cardiovascular and heart diseases, anti-inflammation, antiobesity, antidiabetes, antioxidants, antimicrobial activity, neuroprotective and immunological effects.”

They also contain a good amount of vitamin C, an important water-soluble vitamin that doubles as a powerful antioxidant. Studies show that vitamin C protects the immune system, helps fight off infections, and has a therapeutic effect against many diseases and disorders.

While chives alone are unlikely to fulfill your daily vitamin C requirements, they can be combined with a variety of other fruits and veggies to boost your intake of this essential micronutrient.

5. Good Source of Choline

Chives are an excellent source of choline, an important nutrient that many of us don’t get enough of. Choline is involved in neurotransmitter synthesis, cell structure, metabolism and more.

It’s also thought to play a direct role in liver health, brain function and fetal development. That is why it’s absolutely essential to ensure you get enough in your daily diet.

Other good sources of choline include eggs, wild-caught salmon, quinoa, chicken, cauliflower and wheat germ.

Where to Find and How to Choose

Chives are widely available at most supermarkets and health food stores, typically in the produce section.

Be sure not to confuse them with scallions, or green onions. While green onions are often used as a substitute for chives, there are several notable differences between green onions vs. chives. Most notably, green onions have a stronger flavor with a slightly peppery taste while chives are a bit more mild.

Dried chives can also be used as a convenient, fresh chives substitute that you can keep in your kitchen pantry. They can usually be found in the seasoning section, often alongside other herbs and spices, such as basil, thyme and oregano.

Although both forms can be beneficial, some nutrients may be lost during the drying process, so it’s best to opt for fresh whenever possible to maximize the potential health benefits. Look for fresh chives with a vibrant and even green color, and steer clear of ones that are soft, dry or wilting.

How to Grow Chives (Plus Uses)

Growing chives in your own garden is  a great way to take advantage of the multitude of benefits that the chives plant has to offer. There are plenty of options for how to grow chives, and they’re easy to harvest for beginner gardeners and green thumbs alike.

They should be planted in early spring in moist, rich soil that is well-draining. Unlike full shade plants like mint, the chive plant prefers direct sunlight.

If growing chives in pots, be sure to place them in a bright area where they can receive at least six to eight hours of sun per day. Although full-grown plants require very little care, they do need to be watered regularly throughout the growing season.

How do you harvest and store chives?

Chives can grow to be about 12–24 inches tall and can be harvested either before or after they’ve finished flowering. There are plenty of options for how to harvest chives, but the simplest method is to use a pair of scissors to snip at the base, just a few inches from the soil.

The chive flowers are also edible and can be harvested as well.

In the first year, you should harvest three to four times. In later years, you can switch to harvesting chives monthly.

Store them in a cool, dry place, and use fresh if possible to help preserve the distinct flavor and texture.

If you’re wondering, “What can I use chives for?” then you’re in luck. There are limitless ways to add them to your diet.

They work well as a garnish for soups, salads and potato dishes, and they can also be added to eggs, sandwiches and sauces, such as pesto, horseradish or sour cream.

Ideally, add raw chives to dishes after cooking to avoid subjecting them to too much heat, which can diminish their characteristic color and flavor.

Do chives go bad? Can you preserve chives?

Dried chives can last for several years but will eventually start to lose their potency over time. There are several options for how to dry chives, but the easiest method is by using an oven or food dehydrator.

Alternatively, try storing them in a paper bag or jar and placing them in a dry, cool location for a few weeks to dry them out naturally.

What can I do with leftover chives?

Freezing them is another good option for preserving leftovers. Simply add chopped chives to an ice cube tray and cover with a bit of water or olive oil before freezing until solid. Because this method does alter the texture a bit, it’s best to use thawed chives in dishes like soups and sauces.

Recipes

You may be asking yourself: What do I do with fresh chives? From potatoes to pesto to sandwiches and salads, the potential chive food options out there are nearly endless.

Here are a few delicious recipes that you can start experimenting with to enjoy this nutritious veggie:

• Goat Cheese & Artichoke Dip
• Compound Garlic Chive Butter
• Sweet Potato Hash Brown Casserole
• Creamy Chive Keto Blue Cheese Dressing
• Hasselback Potatoes

Risks and Side Effects

Like with all produce, it’s important to practice proper food safety when handling chives. Be sure to select ones with an even color to ensure freshness.

How do you know if chives are bad?

Avoid any that are soft, wilting or have an uneven, dull color.

Additionally, make sure you clean them thoroughly before adding to any dishes.

How do you wash chives?

Once you’re ready to use them, run them under cool running water, and remove any wilted stems.

Some people may have an allergy to this veggie, which can cause symptoms like itching, rashes or swelling. People with an allergy to other plants in the same family, like garlic or onions, are more likely to have a chive reaction. If you notice any adverse symptoms, discontinue use immediately, and consult with your doctor.

Final Thoughts

• What is a chive? It is a type of edible plant that is closely related to other species like garlic and onions.
• Are chives and green onions the same? Although the two are often used interchangeably, there are several differences between chives vs. green onions. The main distinction between green onion vs. chives is the flavor. The chive is more mild while green onion has a strong, peppery taste.
• Are chives good for you? In addition to packing in plenty of vitamin K, vitamin C and vitamin A, they are also rich in antioxidants and may help reduce inflammation, boost bone strength, fight cancer cells and protect against chronic disease.
• You can find them at most supermarkets in dried or fresh form, usually in the produce section or alongside other herbs and spices.
• Alternatively, you can also try growing your own at home and adding them to your favorite dishes to enjoy the health benefits that this incredible ingredient has to offer.

The post What Are Chives? How to Grow, Harvest & Use This Beneficial Vegetable appeared first on Dr. Axe.

Records show that various types of onions have been used worldwide as a valuable medicinal and food source for thousands of years. Many ancient populations believed that onion nutrition had a beneficial effect on disease treatment and immunity, which is why this vegetable has long been encouraged as part of a healing diet.

Why is eating onions good for you?

Studies suggest that that onion health benefits, such as enhanced immunity and cancer protection, are due to onion’s many antioxidants. These include flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries and eggplant — plus organosulfides and nutrients like vitamin C.

What Are Onions?

Onions (species name Allium cepa L.) are a member of the Amaryllidaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. Allium vegetables contain therapeutic oils that hold sulfur compounds (cysteine sulfoxides).

These are partially responsible for their signature smell and taste. They’re also responsible for many of the health benefits of onion nutrition, especially when it comes to naturally treating cancer.

Are onions vegetables?

Yes, according to the University of California Department of Plant Sciences, a vegetable is any edible portion of a plant, and vegetables are usually grouped according to the portion of the plant that is eaten, such as leaves or roots. In the case of the onion, the bulb is eaten, making it a vegetable.

Types

Amaryllidaceae is another name for the onion family of vegetables, which includes onion varieties like:

• white, yellow and red onions
• shallots and scallions (green onions)
• pearl onions
• Spanish onions
• Vidalia onions
• leeks
• chives
• and others

Which type of onion is healthiest? 

According to research looking at onion nutrition, yellow onion nutrition is especially impressive because this type contains the most quercetin and also the most sulfur compounds. Red onions (or purple onions) are higher in other protective antioxidants (as indicated by their color).

However, studies show that all onions are beneficial in their own ways, particularly due to their sulfur-containing compounds.

Many people enjoy sweet onion varieties best, like Vidalia onions and shallots, because they tend to have a milder taste and can even be eaten raw, but compared to white and red onions, these usually have a lower percentage of beneficial compounds.

Sweeter onions are left in the soil longer before being harvested so more of their carbohydrates have a chance to turn to sugars, hence their sweeter taste.

In general, the longer onions are left in the ground, the sweeter they taste but the lower phytonutrient count they have. Usually, the more potent the smell and taste of an onion, the more nutrients are present (and therefore the onion is more likely to make you tear).

What are scallions (also called green onions or spring onions), and are they healthier than white or yellow onions?

Scallions are young onions that are harvested when their tops are green, and they have underdeveloped bulbs. They have a mild flavor and can be consumed raw, including the stem, bulb and leaves.

They are high in several important antioxidants, including flavonoid phenolic compounds — such as carotenes, zeaxanthin and lutein — plus nutrients like vitamin K, vitamin C and fiber.

What about shallots vs. onions?

Shallots are a small variety of onion that have a white, light brown or red skin and a mild flavor. They contain many antioxidants, including sulfoxides, which give them antibiotic, antidiabetic and fibrinolytic properties.

Shallots can help reduce oxidative damage and fight various health problems, like infections, high blood sugar levels/insulin resistance, blood clots and high LDL cholesterol levels.

Related: Allicin: The Beneficial Compound that Makes Garlic So Healthy

Onions are among the world’s oldest cultivated plants. Although there’s no conclusive evidence as to where they first appeared, their history goes back about 5,000 years to parts of the Middle East and Southwestern Asia, including Iran and West Pakistan.

They are believed to be one of the earliest cultivated crops because they were less perishable than other foods of the time, last a long time, are transportable, can easily be grown year-round, and grow well in different types of climates and soils. They can also be dried and preserved, which has made them a valuable source of nutrients during times of famine.

Some records show that onions grew in parts of China, India and Egypt around the time of 3500 B.C. In Egypt, they were even considered to be an object of worship and symbolized eternity because of the onion’s “circle-within-a-circle” structure.

Paintings of the vegetable can even be found within the inner walls of the ancient Egyptian pyramids and tombs. Onions were also eaten by the Israelites and mentioned as one of the Bible foods, along with cucumbers, melons, leeks and garlic.

Ever wonder why your eyes water when cutting an onion? It’s because cutting onions punctures their cell membranes that store sulfur compounds and flavonoids.

While it might be inconvenient to tear up while cooking, as you can see it’s a small price to pay for the very impressive roles that these compounds hold when it comes to disease prevention.

Onion Nutrition Facts

According to the USDA, one cup (approximately 160 grams) of raw, chopped onion nutrition contains about:

• 64 calories
• 14.9 grams carbohydrates
• 2 grams protein
• 0.2 grams fat
• 3 grams fiber
• 11.8 milligrams vitamin C (20 percent DV)
• 0.2 milligrams vitamin B6 (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 30.4 micrograms folate (8 percent DV)
• 234 milligrams potassium (7 percent DV)
• 46 milligrams phosphorus (5 percent DV)
• 0.1 milligrams thiamine (5 percent DV)

In addition, onion nutrition contains small amounts of vitamin A, vitamin K, niacin, pantothenic acid, choline, betaine, calcium, iron, magnesium, zinc, copper and selenium.

Top 8 Health Benefits

1. May Help Fight Cancer

According to many clinical studies looking at onion nutrition benefits, this vegetable can help reduce the risk of developing colon, ovarian and mouth cancers through its rich supply of antioxidants that prevent cell damage.

Onion’s sulfur compounds have been found in studies to prevent the growth of tumors and cancer development by protecting cells from mutation and inducing apoptosis. They seem to be especially protective against cancers affecting the gastrointestinal tract, according to research published in 2016 by the National Cancer Institute.

What happens if you eat onions every day?

Even consuming onion just several times per week has been linked to enhanced cancer protection. Of course, the more you consume, the more you’ll benefit.

For example, large studies from Southern European populations published in the American Journal of Clinical Nutrition show an inverse association between the frequency of consuming onions and other allium vegetables and the risk of developing several common cancers.

At least 25 different flavonoid compounds have been identified across all onion varieties. Studies suggest that quercetin benefits include lowering the effects of histamines on the immune system.

In fact, quercetin is considered an antihistamine phytonutrient that’s often found in allergy products. Anthocyanins, the same type of antioxidants found in red berries, are responsible for giving red onion its deep color and have been linked to anti-carcinogen and anti-tumor effects.

Studies show that another form of onion’s flavonoids is alkenyl cysteine sulphoxide, a sulfur compound that has been reported to have a range of health benefits, including anti-carcinogenic properties, anti-platelet activity, anti-thrombotic activity, anti-asthmatic and antibiotic effects.

2. Protects Heart Health

Why are onions good for your heart?

They have fibrinolytic benefits, meaning they provide cardiovascular protection by reducing the risk of blood clot formation.

Additionally, they can protect against “bad” LDL cholesterol. They do this by limiting the activity of harmful free radicals within blood vessels, therefore lowering oxidative stress and improving blood circulation and blood pressure levels.

A 2017 study found evidence that onions can act as “functional ingredients with bioactive lipid mediator potential and impact on inflammation, oxidative stress and organ dysfunction.” Onion-derived phenolic compounds, including flavonols and organosulfur compounds (especially thiosulfinates), seem to play a positive role in balancing cholesterol via several metabolic pathways, such as those involving arachidonic acid.

3. Helps Maintain Strong Bones

What are the health benefits of onions in terms of bone health?

They support bone health because they can help foster greater bone mineral density, which lowers the risk for bone fractures. One study done by the Department of Family Medicine at the University of South Carolina found that bone density increased in women as the frequency of onion consumption increased.

Women who consumed onions once a day or more had an overall bone density that was 5 percent greater than individuals who consumed them once a month or less. Researchers concluded that women who consume this vegetable most frequently may decrease their risk of hip fractures by more than 20 percent versus those who never consume onion.

One possible mechanism responsible for the bone-building benefits of onion nutrition might be its GPCS substances (gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxides). These help inhibit the breakdown of bone and prevent osteoporosis and reverse osteopenia or corticosteroid-induced bone loss.

4. Can Help Prevent or Manage Diabetes

There’s good news for those following a low-carb diet for various health reasons, such as to control blood sugar levels and diabetes. There are relatively few carbs in onions, yet many phytonutrients that have anti-inflammatory effects.

A large meta-analysis of animal research done by the Plant Resources Research Institute in Korea found that onion extract can help fight diabetes because onion intake may be effective for lowering plasma glucose concentrations and body weight. Onions are an effective, natural way to control the level of blood sugar released into the bloodstream and prevent insulin resistance.

Onion nutrition research also shows that onions supply chromium, which is beneficial for controlling blood glucose and may be beneficial for preventing diabetes.

5. Lowers Risk of Arthritis and Asthma

Because onions as a great anti-inflammatory food, they’re one of the best vegetable choices if you suffer from painful inflammatory diseases like arthritis or asthma. According to the National Arthritis Foundation, quercetin found in onions may be especially beneficial for arthritis sufferers because it helps inhibit inflammation-causing leukotrienes, prostaglandins and histamines that worsen pain and swelling.

6. Defends Against Respiratory Infections

The next time you’re suffering from a cold or respiratory illness, try consuming more onions as a natural way to beat that cold. Experts believe that certain onion nutrition phytonutrients can increase immune defense; fight inflammation; reduce mucus in the nasal passages, lungs and respiratory system; and help you feel better quicker.

Onions also have natural antibacterial properties, making them beneficial for fighting infections.

7. May Help Improve Fertility

Antioxidants have a big impact on sperm health parameters, so onions may be one natural way to improve fertility. When researchers from Azad University in Iran investigated the effects of onions on fertility of rats, they found that total testosterone significantly increased, as did sperm concentration, viability and mobility in the rats who received high levels of onions over the course of 20 days.

8. May Help Improve Your Sleep

Do onions help you sleep?

Many people swear that smelling an onion before bed helps them fall asleep faster. While more research is needed to confirm this, the current evidence is promising.

In a double-blind, placebo-controlled crossover study published in Food Science and Biotechnology, researchers examined concentrated onion extract’s ability to help with sleep. The study involved 30 men and women who were displeased with their sleep consuming an onion extract with concentrated  cysteine sulfoxides for five days.

Researchers concluded “that onion extract containing concentrated cysteine sulfoxides alleviates stress, improves the quality of sleep and promotes smooth transition into sleep.”

Risks, Side Effects and Interactions

Are onions toxic to humans?

A myth that originated in the early 1900s is that cut onions are toxic and poisonous when stored in the refrigerator due to their tendency to absorb bacteria. However, studies show that this isn’t true. In fact, onions have antibacterial properties.

Cut onions are known to kill or inhibit the growth of several types of microorganisms, including some that can trigger food poisoning, so they are not only safe to eat, but protective and beneficial.

Onions do have a tendency to cause reactions in people who suffer from poor digestion of FODMAP foods and also from conditions like heartburn or acid reflux. If you experience onion side effects such as bloating, gas or abdominal pain, you might have to try eliminating them for a period of time to see if the symptoms clear up.

Some people can digest small amounts of cooked onions better than large quantities, or raw onions, so it might take some trial and error. If white, red or yellow onions bother you, try having leeks, scallions and chives instead, which tend to cause less digestive issues but also add flavor and nutrients to recipes.

How to Buy, Prepare and Store

Onions are also available in various fresh/whole and processed forms, including:

• Boiled and pickled onions packed in cans or jars, which are used a condiments
• Frozen, chopped onions
• Bottled onion juice, which is sold for flavoring
• Dehydrated onion powder products (like granulated, ground, minced, chopped and sliced forms)

Reports show that onions are actually one of the vegetables least contaminated with pesticide chemicals. In fact, some sources say that they’re the very lowest vegetable in terms of storing pesticide residues.

Therefore, buying organic onions isn’t always necessary if you’re looking to eat healthy on a budget. You can save your money to spend on other produce instead that tends to be sprayed win higher levels of chemicals (like spinach, apples and berries) — though it’s never a bad idea to buy organic foods.

Onions are known to last a long time, especially for a vegetable. You can store onions on your countertop for just about a month before they start to go bad so there’s no downside to stocking up on them when you’re at the grocery store.

Here’s something else somewhat unique to onions in regard to their storage: When they’re left near potatoes, they absorb ethylene gas that potatoes give off and tend to spoil at a much quicker rate. Thus, it’s always best to keep onions and potatoes separate — but keep both unrefrigerated.

You don’t want to refrigerate uncut onions because this actually makes them spoil sooner. However, once you do cut open onions, keep them in the refrigerator, and use them as soon as possible in order to make sure all of their beneficial nutrients are still intact.

Because they have a strong odor and smell, keep them separate from all other foods in a tightly sealed container so your whole refrigerator or freezer doesn’t wind up absorbing the onion smell and taste.

Preparing Onions

Different onions are best in different types of recipes. For example, red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked.

No matter the type you choose, keep in mind that a high percentage of valuable phytonutrients — which are the keys to the many onion nutrition benefits described above — are stored toward the surface of the vegetable right under its thin, paper-like outer peel. To maximize the benefits of onions, only peel off the onion’s outermost layer, and consume the rest of the fleshy, moist parts.

Studies show when you cut onions open, if you leave them exposed to air for about 10 minutes their phytonutrient content actually increases and becomes more absorbable. If you have the time when cooking, chop your onions and leave them on a cutting board for several minutes before adding them to recipes.

How to Cook (Plus Onion Recipes)

There are dozens of ways to use onions in healthy recipes every day. You can add them to eggs, throw them in soup, try raw red onions on salads, add some to quinoa recipes or brown rice pilaf dishes, use them to make sauces in order to lend flavor to fish or other proteins, and many other ways too.

You can bring out the naturally sweet flavor of onions, as well as the absorbability of onion’s nutrients, by briefly cooking them. The thinner you slice onions, the more quickly they will cook.

The longer you cook them, the more their sugars are released and the sweeter they taste.

Try sautéing them in some grass-fed butter, coconut oil or olive oil briefly. You can also submerge and boil them in stock, which will absorb their flavors.

Compared to many other vegetables, onion’s phytonutrients are usually well-preserved during cooking and aren’t considered very delicate compounds.

Onion Recipes

Onions are extremely versatile in recipes. In fact, they’re used in just about every culture’s cuisine in the world in one way or another, whether French, Chinese, Mexican or Indian.

Try some of these onion recipes to add antioxidants and protective phytonutrients to your diet, along with plenty of low-calorie, natural flavor.

• Onion Soup Recipe
• Cucumber Salad Recipe with Tomato and Onion Recipe
• Pickled Red Onion
• Quinoa Pilaf Recipe
• Breakfast Salmon Egg Bake Recipe

Can You Juice Onions?

Juicing onions may sound unpleasant, but some people swear that the taste isn’t too off-putting and worth it when you consider the many benefits of onion juice. Drinking even small amounts of onion juice can be a good way to obtain valuable nutrients that are most concentrated in raw, rather than cooked, onions.

If you’re feeling brave you can add a peeled and quartered onion to juices or even smoothies, preferably with a teaspoon of raw honey or some apples or carrots to help improve the taste.

Final Thoughts

• Onions (species name Allium cepa L.) are a member of the Amaryllidaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. There are many types, such as yellow, white, red, pearl, Spanish and Vidalia onions, plus scallions, shallots and chives.
• Onion nutrition health benefits include providing antioxidants that fight inflammation, cancer protection, improved heart health, and protection against infections, asthma, arthritis symptoms and more.
• This vegetable contains flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries and eggplant, plus organosulfides and nutrients like vitamin C.
• An onion can be eaten raw or cooked. Different varieties are best in different types of recipes.
• Red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked.

The post Onions Nutrition Benefits the Heart, Bones & More (+ Onion Recipes) appeared first on Dr. Axe.

If you dislike the taste of seaweed but want to add a nutritional sea vegetable into your diet, then you’re in luck. Dulse, a seaweed that’s gaining popularity in culinary circles, tastes like — believe it or not — bacon.

Dulse has been harvested and consumed for over a thousand years, with early records of use in Scotland, among Christian monks. This rose-colored seaweed is known for its impressive nutrition content and unique flavor.

It can easily be added to everyday recipes and has even been used to make ice cream.

So next time you see a package of dulse at your local grocery store, give it a try!

What Is Dulse?

Dulse, or Palmaria palmata, is a type of edible seaweed with an impressive nutrition profile. It’s also called dillisk, dilsk, red dulse, sea lettuce flakes and creathnach. It’s rich in macro- and micronutrients, including protein, fiber and antioxidants.

It grows wild on the northern coasts of the Atlantic and Pacific Oceans and is harvested at the beginning of summer and fall seasons.

Dulse looks like a leafy, red lettuce when it’s fresh, although it’s hard to find the seaweed fresh because it’s usually dried immediately after harvest. When the seaweed is raw, it has a leathery texture, and the fonds, which grow from the root, vary in shape.

You can find dried, packaged dulse products in some grocery stores. It’s available in whole-leaf and flaked forms and can be purchased as a powder or in seasoning mix.

Along with its notable antioxidant and nutrient content, dulse is well-loved for its taste, which has been likened to that of bacon.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Sea moss
• Spirulina
• Blue spirulina
• Bladderwreck

Nutrition

Dulse nutrition features both macronutrients and micronutrients, including dietary fiber, protein, iodine, B vitamins and potassium. There is no recommended serving size, but adding one to two tablespoons to recipes as a garnish or flavor enhancer is sure to provide a range of nutrients to your diet.

One five-gram serving of dulse flakes contains approximately:

• 13 calories
• 2 grams carbohydrates
• 1 gram protein
• 1 gram fiber
• 836 micrograms iodine (557 percent DV)
• 0.4 milligrams vitamin B6 (22 percent DV)
• 391 milligrams potassium (11 percent DV)
• 1.4 milligrams iron (8 percent DV)

Benefits

Dulse benefits health in the following ways:

1. Provides Iodine

Iodine is a vital nutrient that’s responsible for regulating thyroid function, supporting healthy metabolism and preventing certain chronic diseases. Because many adults do not consume enough iodine-rich foods, iodine deficiency is not uncommon.

Even a small serving of dulse contains over 100 percent of the daily recommended dose for iodine. Research shows that this benefits people with hypothyroidism because the nutrient is needed to make thyroxine, a key hormone for many important biochemical reactions in the body.

Iodine is also needed for healthy growth and development, brain function, and detoxification.

Keep in mind, consuming too much iodine is also problematic and can lead to thyroid disorders. People who have Hashimoto’s and thyroiditis should be careful with iodine consumption and eat foods very high in the nutrient sparingly.

2. Rich in Potassium

Potassium is an essential nutrient that plays a role in electrolyte balance and maintaining healthy fluids. It’s required for the function of several organs, including the brain and heart.

Studies show that healthy potassium levels reduce the risk of heart disease, protect bone health and support development.

Dulse seaweed is a good source of potassium and can easily be added to your diet as a garnish to help you maintain healthy levels of this important nutrient.

3. Fights Inflammation

Eating this red seaweed is an excellent way to keep inflammation at bay. An animal study published in Food Research International found that anti-inflammatory components, including phycobiliproteins and chlorophyll, can be extracted from dulse and used to reduce acute inflammation and swelling.

4. Supports Metabolic Health

Like wakame seaweed, which is known to help fight diabetes, dulse may help support metabolic health when added to your diet. Research suggests that the bioactive compounds in dulse are linked to metabolic health improvements.

Algal polysaccharides help improve satiety and modulate gut microbiota, and protein peptides and phenolic fractions have anti-inflammatory, antioxidant and antidiabetic effects.

5. Works as an Antioxidant

Consuming foods with antioxidant compounds helps reduce oxidative stress in the body that can lead to several health issues. A 2020 study indicates that red alga dulse has a high antioxidant capacity and scavenging activity.

The amino acids extracted from the seaweed showed protective effects against UV-induced damage and potential anti-cancer properties.

6. Provides Plant-Based Protein

Dulse is one of the most protein-rich seaweeds out there, second to nori. Adding the red seaweed to your diet can help increase your protein intake, which is beneficial to cardiovascular health, maintaining a healthy weight and lowering inflammation.

Plant-based protein sources like dulse also provide dietary fiber, which helps regulate digestion and increases satiety.

How to Use

You can find dried dulse flakes in your local health food or grocery store. Dulse lasts quite a while, about two years, but you should store it in a cool, dark place.

Before using it in recipes, be sure that the flakes are free of shells and small particles that may be left over from harvest.

There is no dosage recommendation for dulse, but it’s considered safe to eat in normal food amounts. Adding it to recipes throughout the week will provide a range of nutrients, but don’t go overboard, as it’s very high in potassium and iodine.

You can eat raw dulse or cook it to add to recipes, like sandwiches, omelets and salads. It can be treated as a flavor enhancer or prepared alone as a snack, which is common in the Northeastern United States, Canada, Iceland and Ireland.

You can bake the flakes to make dulse chips or add flakes to salsa, soups, breads, pizza dough and meat dishes.

The seaweed flakes can be used as a garnish in many recipes by simple chopping them into pieces and sautéing with butter or olive oil until they are crisp. You can add the pieces into pasta dishes, salads, popcorn, tofu dishes, quiches, omelets and more. The crisp have a similar taste to bacon.

To reconstitute the dried flakes, simply add them to a bowl of warm water, and let them soak for five 10 minutes. You can then add them to vegetable dishes, stir-fries and seaweed salad.

To make dulse tea, let the leaves sit in simmering water for two to three minutes, and then strain them. Use stevia to add sweetness.

Risks and Side Effects

Dulse is considered safe when consumed in amounts found naturally in food.

People with kidney problems should not overeat dulse because it contains high levels of potassium that may be dangerous. It shouldn’t be consumed in large amounts by people with thyroid issues either, because of its iodine content.

If you’re consuming dulse to improve thyroid issues, do it under the care of your doctor or health care professional.

Women who are pregnant or breastfeeding can eat dulse in normal amounts but should not use the seaweed therapeutically unless doing so under the guidance of a health care professional.

Conclusion

• Dulse leaf, flakes and powder are made from the red seaweed that grows wild on the northern coasts of the Atlantic and Pacific Oceans. It’s typically harvested and dried for preservation.
• Dulse is rich in nutrients, especially iodine. It also contains protein, fiber, potassium, vitamin B6 and iron.
• Cooking with this nutritious seaweed is easy. It tastes a bit like bacon and can be added to many everyday recipes, including soups, breads, pizzas, salads and vegetable dishes.

The post Dulse: The Beneficial Seaweed that Tastes like Bacon! appeared first on Dr. Axe.

Springtime is a symbol of new beginnings, a boost of activity within nature and an abundance of fresh produce after the hibernation of winter. We know that eating seasonally, when fruits and vegetables are at their freshest and available locally, is the healthiest and most sustainable way to fuel your body. Thankfully, there’s a long list of spring vegetables that become available at local farmers markets and grocery stores, including artichokes, fava beans and radishes.

Adding fresh spring veggies into your diet will not only boost your nutrient intake, but add texture and flavor to your everyday salads, sandwiches and entrees.

Top 10 Spring Vegetables

1. Artichokes

Artichoke season peaks in the spring and fall, and nearly 100 percent of this spring vegetable grows in the United States.

Artichokes have a unique nutty and slightly sweet flavor and can be steamed, boiled or roasted, and they come with a slew of health benefits, too. They are rich in antioxidants, boost heart health, and are a good source of fiber, folate, and vitamins C and K.

When selecting artichokes, opt for the heaviest and firmest, with a healthy green color and closed petals. Try adding them to salads, soups, pasta dishes, omelets and sauces.

2. Asparagus

Asparagus is a popular spring vegetable that contains virtually no fat while being very low in calories. It’s rich in fiber, vitamin K and vitamin A. Plus, asparagus has anti-inflammatory and antioxidant properties, and it serves as a natural diuretic that promotes detoxification.

When shopping for asparagus, test its freshness by making sure it would snap when bent.

You can roast, grill, bake or steam asparagus. It can also be eaten raw or pickled. Try this Garlic Asparagus Recipe as a side for entrees.

3. Green Peas

Fresh green peas are a quintessential spring vegetable. With a sweet and delicate flavor, they can be added to a long list of recipes.

Did you know that peas are a great source of plant-based protein? One cup contains almost nine grams of protein, making them a healthy food option. Peas are also high in fiber and vitamins A, C and K.

Peas can be eaten raw or cooked, and are great in salads, soups or as a side dish. You can also blend them to make drips or spreads that pair well with raw vegetables.

Try this Creamy Pea Salad Recipe or this Easy, Blended Pea Soup.

4. Radishes

Radishes are loved for their crunchy texture and spicy flavor, making them a great spring vegetable for salads and sandwiches. Radishes are low in calories and high in antioxidants. They also contain a good amount of fiber, which makes you feel fuller after meals and promotes digestive regularity.

You can eat radishes raw or even pickle them. Try this Zoodle Salad recipe that gets its crunch from radishes or this Mexican Chicken Pozole Verde recipe.

5. Rhubarb

Rhubarb has a sweet fruit-like flavor and is often used in fruity recipes like pies, but it’s actually one of the best spring vegetables because of its taste, vibrancy and versatility. Plus, rhubarb is a high-fiber food that eases digestive complaints, contains vitamin K that strengthens the bones and helps reduce inflammation.

Rhubarb can be roasted, stewed and baked. It’s typically combined with other sweet ingredients, like berries, to help balance out its flavor. You can also use it to make jam, salads, salsas and chutneys.

Try these health-packed rhubarb recipes.

6. Spinach

Spinach is a leafy green that is packed with vitamins and minerals, contributing to its many health benefits. It contains over 100 percent of your daily recommended intake of vitamin K, plus vitamin A, vitamin C, iron and folate.

Spinach contains powerful antioxidants, helps boost heart health and promotes a healthy immune system.

Spinach can be eaten raw in salads or cooked in a variety of dishes, such as pasta, quiches or casseroles. Try this Pear Salad recipe with sauteed spinach or this Crustless Spinach Quiche.

7. Watercress

Watercress is a peppery green that’s low in calories but high in vitamins A, C and K. It also contains omega-3 fatty acids, helps reduce inflammation and supports healthy skin. For centuries, watercress was considered a superfood.

Use watercress to add a zing of flavor to sandwiches or salads. It can also be pureed and added to soups. It’s spicier than spinach because of its mustard background and pairs well with melons, beets and nuts.

Try this Cucumber Watercress Salad to get started.

8. Carrots

Carrots are highly nutritious and cleansing because of their fiber content; plus, they are extremely high in vitamin A, which benefits immunity, eye health, reproduction, skin health and bone strength.

Although orange is their signature color, carrots come in a variety of colors and are among one of the most popular spring vegetables.

Carrots can be roasted, boiled, baked or eaten raw as a snack. They can also be juiced, candied and pickled. Try this Gluten-Free Carrot Cake recipe or this Raw Superfood Carrot Salad recipe.

9. Beets

Beets are a root vegetable that have a sweet and earthy flavor and pair well with other spring vegetables. They are high in antioxidants, vitamins A and C, and may enhance athletic performance and cognitive function. In ancient medicine, beets were used to improve heart weakness, liver toxicity, irritability and restlessness.

Beets can be roasted, boiled, or shredded and eaten raw in salads. They are also a great addition to smoothies, sandwiches, paninis and pasta dishes.

Some easy ways to prepare beets include this healthy Homemade Roasted Beet Hummus and this hearty Arugula Salad with pecorino and beets.

10. Fava Beans

These nutty-tasting beans are high in protein and fiber and also contain folate, manganese, copper and other important minerals. Fava beans help support healthy cardiovascular function, a strong immune system and healthy motor function. They can also provide energy.

Fava beans are a staple in Mediterranean cuisine and often steamed, boiled or mashed. To start cooking with fava beans, try this Asparagus and Fava Beans with Toasted Almonds recipe.

How to Add to Diet

There are many ways to add spring vegetables to your everyday diet. Here are a few ideas:

1. Salads: Salads are an easy, healthy and delicious way to incorporate a variety of spring vegetables into your diet. Some spring veggies that work well in salads include asparagus, beets, radishes, peas and spinach.
2. Stir-fries: Stir-frying is a quick way to prepare spring vegetables at home. Simply chop up your veggies, and stir-fry them in a little coconut or olive oil. Some of the tastiest spring vegetables for stir-fries include asparagus, carrots and fava beans.
3. Roasted vegetables: Roasting is another easy way to prepare spring vegetables, especially as an addition to dinner entrees. Simply toss your veggies with a little olive oil, salt and pepper, and roast them in the oven until they are tender and caramelized. You can use asparagus, carrots and artichokes.
4. Soups: Spring vegetables are great for making nutritious soups. Simply chop up your veggies, and simmer them in broth until they are tender. Then add some herbs or spices, like garlic, cumin, paprika and turmeric, for extra flavor. Spring vegetables that work well for soup include peas, spinach and watercress.
5. Grilled vegetables: Grilling is a convenient way to add flavor to your spring vegetables. Simply brush your veggies with a little coconut or avocado oil, and grill them until they are tender and just slightly charred. Spring vegetables that work well for grilling include asparagus, artichoke and carrots.
6. Crudités: When in doubt, make a crudité with chopped vegetables, like carrots, asparagus, artichoke and radishes. Pear them with crackers, fresh fruits and cheeses for entertaining.

Risks and Side Effects

Adding spring vegetables to your diet is a great way to boost your nutrient intake while eating seasonally. In most cases, it’s healthy and beneficial to eat these veggies, but there are some people who may have to limit or avoid some varieties due to the presence of carbohydrates and some minerals.

For example, people who are sensitive to FODMAPs (which includes asparagus, artichoke and peas) may need to limit the amount of veggies they consume. The same goes for people with kidney-related issues who need to watch their potassium intake from root vegetables.

Spring vegetables like beets are also a bit higher in carbohydrates and sugar compared to non-starchy veggies, so they may need to be eaten in only small amounts if someone is closely watching blood glucose levels.

​​Some people may have allergic reactions to certain spring vegetables, such as asparagus or artichokes. If you have a known allergy to a particular vegetable, avoid eating it or speak with a health care professional for guidance.

Conclusion

• When our ancestors foraged food sources, they were naturally eating a seasonal diet that was rich in fresh vegetables in the springtime.
• Eating fresh (and local, when possible) spring vegetables is a great way to eat a more nutrient-dense and sustainable diet.
• Some of the best spring vegetables to cook with include asparagus, artichokes, beets, spinach and peas.

The post Top 10 Spring Vegetables: Nutrition, Benefits + How to Eat appeared first on Dr. Axe.

Taro root is a tropical root vegetable that is featured in cuisines around the globe. In addition to providing dishes with a pop of color, it also brings a host of important nutrients to the table, including fiber, manganese and vitamin E.

It’s even been associated with several health benefits, including improved heart health, enhanced digestive function, reduced oxidative stress and more.

Ready to learn more? Keep reading for everything you need to know about this starchy vegetable, including the top benefits and side effects, along with some easy ways to add it to your diet.

What Is Taro Root?

What is taro? Also known as Colocasia esculenta, it is a starchy root vegetable that is thought to be native to Southeast Asia and India but is now cultivated and enjoyed around the globe.

It has edible leaves and a starchy corm, which can be found in a range of different colors depending on where it’s grown, including purple, pink or white. It’s often compared to other starchy vegetables and herbs, such as konjac root (also known as glucomannan) or arrowroot.

It also goes by many different names. For example, taro root in Hindi is known as “arvi” or “arbi,” whereas in the Philippines, it’s referred to as “gabi.”

Taro is considered a staple in many types of cuisines. In fact, you can often spot taro in Spanish, Lebanese, Indian, Vietnamese, Chinese and even Polynesian dishes.

It’s a popular ingredient in many different recipes as well, including taro milk tea, a thick, creamy drink that can be found in many bubble tea shops. It can also be boiled, steamed, baked or fried and incorporated into main courses, side dishes and desserts alike.

Nutrition Facts

The taro root nutrition profile is high in carbs and fiber, along with important nutrients like manganese, vitamin B6, vitamin E and potassium.

One cup of cooked taro contains the following nutrients:

• 187 calories
• 45.7 grams carbohydrates
• 0.7 grams protein
• 0.1 grams fat
• 6.7 grams dietary fiber
• 0.6 milligrams manganese (30 percent DV)
• 0.4 milligrams vitamin B6 (22 percent DV)
• 3.9 milligrams vitamin E (19 percent DV)
• 639 milligrams potassium (18 percent DV)
• 0.3 milligrams copper (13 percent DV)
• 6.6 milligrams vitamin C (11 percent DV)
• 39.6 milligrams magnesium (10 percent DV)
• 100 milligrams phosphorus (10 percent DV)
• 0.1 milligrams thiamine (9 percent DV)
• 25.1 micrograms folate (6 percent DV)
• 1 milligram iron (5 percent DV)

Each serving of taro root also contains a small amount of pantothenic acid, niacin, vitamin A and calcium.

Health Benefits

Thanks to its impressive nutrient profile, adding this vegetable to your diet can come with some serious health benefits. Here are a few of the top taro root benefits.

1. May Promote Weight Loss

Although each serving does contain a hefty chunk of taro root calories, taro can definitely be incorporated into a healthy weight loss diet. It’s particularly rich in fiber, which slows the emptying of the stomach to keep you feeling full between meals.

According to one study published in Journal of Nutrition, each gram of fiber consumed daily was associated with half a pound of weight loss and a 0.25 percent decrease in body fat among women over a 20-month period.

Taro is also a great source of resistant starch, which is a type of starch that resists digestion in the body. One study conducted by the University of Surrey found that consumption of resistant starch was effective at reducing food intake, which could potentially help bump up weight loss.

2. Enhances Heart Health

Cramming 6.7 grams of fiber into a single cup, taro is an awesome addition to a heart-healthy diet. Not only is fiber intake linked to a reduced risk of coronary heart disease, but fiber may also help decrease levels of blood pressure and cholesterol, both of which are major risk factors for heart disease.

Plus, it is loaded with antioxidants, which are beneficial compounds that can help combat free radical damage and protect against disease. Research suggests that upping your intake of antioxidants can reduce inflammation and oxidative stress, which can contribute to heart disease and atherosclerosis, or fatty plaque buildup in the arteries.

3. Supports Blood Sugar Control

A good chunk of the taro root carbs in each serving are classified as fiber and resistant starch, both of which can help support better blood sugar control. In fact, studies show that increasing your intake of fiber can reduce fasting blood sugar levels and hemoglobin A1C, which is a marker of long-term blood sugar control.

What’s more, resistant starch has been shown to improve the body’s sensitivity to insulin, the hormone that is used to transport sugar from the bloodstream to the cells. Increased insulin sensitivity can help the body use this hormone more effectively, which can promote better blood sugar control.

4. Improves Digestive Function

Including a variety of high-fiber foods in your diet can have a huge impact on digestive health. Studies show that increased fiber intake can benefit several conditions and may improve symptoms of acid reflux, constipation, hemorrhoids, stomach ulcers and diverticulitis.

Resistant starch is also fermented in the colon, which can increase the growth of the beneficial bacteria in your gut. Improving the health of your  gut microbiome can boost immune function, enhance nutrient absorption and support better overall gut health.

5. Good Source of Antioxidants

Taro leaf and root are both excellent sources of antioxidants, including several specific types that have been tied to a lower risk of chronic disease. In some cases, these beneficial plant pigments are also what makes taro purple and provides it with its signature hue.

Quercetin, in particular, is a polyphenol found in taro that’s been shown to have anti-inflammatory, antiviral and cancer-fighting properties.

Interestingly enough, one in vitro study found that taro extract was effective at reducing the growth and spread of breast and prostate cancer cells, which may be due to its powerful antioxidant properties. However, more research is needed to determine whether it offers the same benefits when consumed as part of a healthy diet.

How to Cook and Recipes

Like other root vegetables, this root is starchy and slightly sweet, making it a great addition to a variety of different taro root recipes.

There are a number of ways to take advantage of the delicious taro taste and several different methods that you can use to prepare this popular root veggie. It can be boiled, steamed, baked, fried or blended and added to many delicious taro recipes.

Try making taro bubble tea (or taro milk tea) by combining taro powder with green tea, tapioca pearls, honey, sugar and water. You can also cut it into thin strips and bake or fry to make taro chips, add it to soups or stews, or boil it with coconut milk for a satisfying side dish.

Alternatively, try swapping out other grains in your diet and enjoying taro as a satisfying sandwich substitute.

Here are a few other recipe ideas that you can try making at home:

• Steamed Taro Cake
• Mashed Taro
• Taro Chips
• Stewed Chicken and Taro Root
• Taro Ice Cream

Risks and Side Effects

Despite the many potential benefits of taro nutrition, there are a few taro root side effects that you may want to consider as well.

Although uncommon, there have been some reported cases of allergic reactions caused by this root vegetable. If you experience any adverse side effects like rash, hives or itching after consuming it, be sure to discontinue use immediately, and consult with your doctor.

Another one of the top taro root disadvantages is its content of calcium oxalate, a naturally occurring compound that can build up in the body, triggering gout and contributing to kidney stones. Because of its oxalate content, eating raw taro can also irritate your throat and cause your mouth to feel numb.

Fortunately, soaking and cooking taro can significantly reduce its oxalate content, making it safe to consume.

Additionally, keep in mind that taro root is also relatively high in carbohydrates. Although it’s also rich in beneficial fiber and resistant starch, those on a low-carb or ketogenic diet should moderate their intake to maximize the potential taro leaves benefits.

Those with diabetes should also consume in moderation alongside a variety of other non-starchy vegetables to help keep blood sugar levels in check.

Conclusion

• What is taro? It is a nutritious, starchy root vegetable that is native to certain parts of Asia.
• Each serving contains a good amount of calories, carbs and fiber, as well as micronutrients like manganese, vitamin B6, vitamin E and potassium.
• Potential taro benefits include improved blood sugar control, increased weight loss, enhanced digestive function, improved heart health and decreased oxidative stress.
• It’s also easy to use and can be enjoyed in a number of unique recipes, including taro tea, cakes, chips, side dishes and desserts.
• However, it’s important to always cook before consuming, avoid if you experience any food allergy symptoms, and moderate your intake if you have diabetes or are following a low-carb diet.

The post Top 5 Benefits of Taro Root (Plus How to Add It to Your Diet) appeared first on Dr. Axe.

Jicama (also called yambean) is a type of bulbous root vegetable that many people describe as being a cross between an apple and a turnip.

Originally from the Mexican peninsula, jicama has played an important part in traditional cuisines of populations living in Central and South America, the Caribbean, and parts of Asia from thousands of years.

What Is Jicama?

Although some people mistake jicama (pronounced hee-cama) for a fruit, it’s technically the root of a type of bean plant and a member of the legume plant family called Fabacea. It has the plant species name Pachyrhizus erosus.

Is jicama a starch? Is it low in calories and carbs? This veggie is composed of about 86 percent to 90 percent water, so it’s naturally low in calories, natural sugars and starch — and, therefore, it has a low score on the glycemic index. It fits most diets, including the vegan, Paleo and the ketogenic diet plan.

Other jicama nutrition benefits include that it’s a good source of immune system-boosting nutrients such as vitamin C, magnesium, potassium and fiber.

Where is jicama grown? The jicama plant grows best in warm, tropical regions, which is why this veggie is found in Central or South American cooking. The plant itself is grown only for the inside fleshy part of the edible root, since its skin, stem and leaves are believed to have toxic properties.

Nutrition Facts

According to the USDA, one-cup serving of sliced raw jicama contains:

• 49 calories
• 0 fat
• 6 grams dietary fiber
• 1 grams protein
• 11 grams carbs
• 2 grams sugar
• 2 milligrams vitamin C (40 percent DV)
• 180 milligrams potassium (5 percent DV)
• 1 milligram manganese (4 percent DV)
• 7 milligrams iron (4 percent DV)
• 4 milligrams magnesium (4 percent DV)
• 4 micrograms folate (4 percent DV)

Benefits

1. Great Source of Prebiotic Fibers

Although it’s a root veggie, jicama is surprisingly low in starch, sugar and carbs compared to other vegetables like potatoes, turnips, beets and rutabaga. Where jicama really stands out is its standing as a high-fiber food — with about 25 percent of your daily dietary fiber needs in every one-cup serving.

Jicama’s fiber contains a beneficial type of prebiotic fructan carbohydrate called oligofructose inulin. Because it’s indigestible within the human digestive tract and ferments in the gut, inulin is considered to have zero calories, yet it benefits the digestive organs and, therefore, your entire body (including the immune system) in a few different ways.

Inulin acts like a prebiotic once it reaches the intestines, which means it helps probiotics (or “good bacteria” living within the GI tract) do their job best.

Inulin-type fructans are found in mostly plant roots that are high in fiber (including jicama or chicory root). Studies show these wind up residing in the gut and fermenting to produce a higher perchance of bacteria populations including bifidobacteria. In the process, beneficial compounds called butyrate, lactic acid and SCFA are formed.

Research suggests that inulin-type fructans have anticarcinogenic and anticancer properties, including offering protection against colon cancer. They can also positively stimulate the immune system, support weight control, and more.

2. Supports Weight Loss and Blood Sugar Control

Why is jicama good for diabetics? As a veggie high in fiber, jicama also has a low glycemic index and is therefore a great starchy vegetable choice for anyone struggling to balance their blood sugar. It may also be helpful for losing weight fast, too.

In studies, jicama extract has shown positive inhibitory effects against factors that raise blood sugar levels, including postprandial hyperglycemia (from α-glucosidase and α-amylase reactions).

When comparing reactions of diabetic mice receiving jicama supplements to those not, one study found an increase in postprandial blood glucose levels was more significantly suppressed in the jicama group compared to the control group.

When digested, high-fiber foods also expand in your stomach and absorb water, so it’s important for keeping you full.

3. Helps Increase Immune Function

As a source of valuable prebiotics, jicama’s unique fiber molecules help balance the growth of good-to-bad microbes residing within the intestines and colon. A very large percentage of the immune system — over 75 percent — is actually stored with your GI tract, so proper immune functioning depends a lot on a delicate balance between the bacteria populating your microbiota.

According to results from a 2005 British Journal of Nutrition study, prebiotic plant foods that contain inulin-type fructans have chemo-protective properties and are capable of lowering your risk for colon cancer. They do this by fighting the impact of toxins and carcinogens in the gut, reducing tumor growth, and stopping metastasizing (spreading).

Researchers found natural cancer-fighting effects of inulin-type fructans on pre-neoplastic lesions (ACF) or tumors in the colons of rats and mice, especially when prebiotics were given in combination with probiotics (called synbiotics).

It’s believed that eating jicama can provide prebiotics that help improve protection from cancer because of gut flora-mediated fermentation and the production of butyrate. Most people don’t eat enough prebiotics, so including more raw jicama in your diet is one way to help up your intake and foster protection against cell mutations and tumor growth within the digestive organs.

4. Benefits Heart Health

Like many vegetables, jicama has a high water and nutrient density, and is otherwise largely made of different types of carbohydrate molecules.

Oligofructose inulin, which makes up a good percentage of the fiber found in jicama, is linked to improved cardiovascular health and the ability to lower cholesterol naturally.

A diet that includes plenty of high-fiber foods is capable of improving arterial health and reducing inflammation, therefore offering protection against heart disease. It can also lower the risk for developing metabolic syndrome, high cholesterol or blood pressure, diabetes, and insulin resistance.

Other nutrients found in jicama that may fight heart disease include vitamin C (a powerful anti-inflammatory and that fights free radicals) and potassium (important for controlling blood pressure levels).

5. Great for Digestion

Water and fiber-rich vegetables are recommended for anyone battling digestive issues because they’re hydrating and provide fiber, essential electrolytes and nutrients that support intestinal and gut health.

Jicama is considered by experts to be a very easily digested veggie since it is high in water, and its fiber content can naturally relieve constipation or treat diarrhea.

Jicama also is an anti-inflammatory food that can reduce flare-ups in the GI tract associated with IBS, ulcers, leaky gut syndrome and autoimmune digestive disorders.

6. High in Antioxidant Vitamin C

Eating jicama is a good way to increase your intake of certain antioxidants, including vitamin C. Just one cup of raw jicama provides over 40 percent of your daily vitamin C needs.

Vitamin C is a crucial antioxidant that scavenges free radical damage and controls inflammation. Eating plenty of vitamin C foods helps control inflammation, which is important for keeping oxidative stress levels lower and protecting against cancer, autoimmune diseases, cardiovascular disease and cognitive decline.

7. Supports Bone Health

Jicama’s oligofructose inulin helps keep bones strong because it enhances mineral retention, suppresses the turnover rate of bone loss and helps with the absorption of calcium into bones.

It also supplies important nutrients like potassium, magnesium and manganese that studies show are needed for proper bone mineralization and protecting against bone loss or osteoporosis into older age. That’s why jicama should be added to any osteoporosis diet natural treatment.

Related: What Is Daikon Radish Good For? Nutrition, Benefits & Recipes

How to Eat

How does jicama taste like? It’s slightly sweet, crunchy and mild, so it can be eaten raw or cooked. It has a crisper and lighter texture than most root veggies, since it’s higher in water and lower in starch. It looks much like a turnip but has a taste and feel closer to an apple.

If you’re familiar with Asian pears or water chestnuts used in Asian cooking, you can imagine jicama feeling and tasting pretty similar — with a crisp, somewhat juicy, white interior.

Look for whole jicama bulbs at large supermarkets and Latin or Asian grocery stores. You want to buy jicama when it feels firm, looks yellow to beige in color, and doesn’t have any noticeable bruises.

Once home, keep (preferably uncut) jicama in a cool, dark place. Just like other root veggies, it won’t spoil for several weeks when left whole in the refrigerator, but once you cut into it, try to use it within several days before it dries out.

How to Cook

Jicama is super versatile both in terms of preparation needed and what types of flavors it pairs well with. Keeping some pre-chopped, roasted or sliced jicama sticks on hand is even a smart way to replace some of the processed grains in your diet.

In order to use this veggie, you first have to remove the firm skin. Unlike other root veggies such as potatoes that have edible skins, the peels are tough to digest and even contain a type of molecule called rotenone that should be avoided.

Luckily, it doesn’t have to be cooked in order to enjoy it, so you can just peel it, slice off the top or bottom to create a flat surface, and then cut it into strips or cubes with a sharp knife.

To cook jicama:

• Peel jicama root and cut into pieces or about 1/4 inch matchsticks to make “fries.”
• If making boiled pieces, bring water to boil over medium heat and cook for 10 minutes until jicama is less crunchy. Drain and toss with ingredients like olive oil, paprika, garlic powder, onion powder, salt, etc.
• If making fries, place in a single layer on a prepared baking sheet and bake for 30-45 minutes or until crispy at 425°F, turning halfway.

What fruits or veggies can you use as jicama substitutes? Apples, pears, turnips, golden beets and water chestnuts all make good subs.

Recipes

Called a “Mexican turnip” or yambean in some parts of the world, jicama is used in many cuisines around the world, including in the Philippines, China, Vietnam, Malaysia and other parts of Southeast Asia.

Some of its popular uses include pickling it in rice vinegar and salt (in the Philippines), making it into bagoong shrimp paste, blending it into fruit bars or spicy fruit salad, and even baking and sweetening it to be used as an ingredient in pie (in Vietnam).

• You can use raw jicama sticks to dip into guacamole or hummus instead of chips.
• Throw some slices into your salad for extra crunch, or roast it just like potatoes or turnips.
• Make a jicama salad using thin slices like you would of fennel, mixed with other greens.
• Thinly slicing pieces of jicama with a mandolin slicer to make jicama fries, or lightly baking wide slices to make jicama tortillas or chips.
• Add it raw to homemade salsa, or use jicama chip in place of corn chips.

Often used in Mexican recipes, its flavors combine really well with benefit-rich avocado, sea salt, peppers of all kinds and lime. It also works well with apples or pears, Asian flavors like soy sauce or ginger, oranges, and Mediterranean ingredients like garlic and chives.

Try adding jicama to some of these healthy, easy recipes:

• Mango Avocado Salsa Recipe
• Chunky Tomato Salsa Recipe
• 36 Taco Recipes to top with jicama slaw
• Sweet Potato and Beet Hash Browns Recipe

Final Thoughts

• What is jicama? It’s a root vegetable that goes by many names around the world, such as yam bean and mexican potato. It has similarities to turnips, water chestnuts and apples in terms of its texture, appearance and taste.
• Benefits of jicama nutrition include: providing prebiotics (a plant fiber that stimulates the growth and activity of good bacteria in the gut), fiber, vitamin C, potassium, magnesium and manganese.
• It’s low in calories, high in filling fiber and water, and a good way to increase intake of antioxidants. It may help to protect against heart disease, colon cancer, diabetes/insulin resistence, and support weight loss.

The post Jicama: Full of Prebiotic Fiber, It Helps Weight Loss appeared first on Dr. Axe.

Cruciferous vegetables have generated a lot of buzz over the past decade or so, both because of their impressive health benefits and their potential side effects. While some say that these nutrient-packed vegetables can do everything from help kill off cancer cells to balance hormone levels, others argue that they can disrupt thyroid function and cause undesirable digestive symptoms.

There are a variety of vegetables that fit into this family, and they’re all low in calories but loaded with vitamins, minerals and antioxidants. Plus, these veggies stand out from other types because they contain many health-promoting compounds that have been associated with a number of health benefits.

Do the benefits outweigh the risks, or should you avoid these controversial crucifers altogether? Here’s what you need to know about cruciferous vegetables.

What Are Cruciferous Vegetables?

Cruciferous vegetables are vegetables that belong to the Brassicaceae family of plants. These plants get their name from the New Latin word “Cruciferae,” which means cross-bearing, due to the cross-like shape of their flowers.

Native to Europe, the Mediterranean and the temperate regions of Asia, these vegetables have amassed widespread popularity and are now cultivated around the world.

These vegetables are low in calories but packed with nutrients. Although the individual nutrition profiles can vary, cruciferous vegetables tend to be high in vitamin A, vitamin C and vitamin K, as well as dietary fiber.

Cruciferous vegetables are also unique because they possess sulfur-containing compounds called glucosinolates, which have been shown to have cancer-fighting properties. They have also been linked to a long list of health benefits, including improved heart health, increased weight loss and reduced inflammation.

Cruciferous vegetables have been a dietary staple around the world for thousands of years. In fact, scientists have even discovered preserved seeds from the Brassicaceae family in China dating back to somewhere between 4000 and 5000 B.C.

Several of these vegetables were even used medicinally in ancient Greece. For example, Greek physicians like Hippocrates widely recommended mustard as a natural treatment for scorpion stings.

During the Middle Ages, cruciferous vegetables achieved widespread popularity and became common across Europe. By the 16th century, vegetables like cabbage were considered a cure for many ailments. In fact, many Germans and Flemish even began consuming cabbage before and after meals to promote better health.

In the following years, cruciferous vegetables were used as a treatment for just about anything, from swollen spleens to heart pain and venomous snake bites. Mustard seed was said to cure toothaches while horseradish root was mixed with white wine and bitter apple to treat jaundice.

Today, these nutritious vegetables have spread throughout the world and are major ingredients in many types of cuisine. As more research has unearthed new health benefits of these nutritious vegetables, they have continued to skyrocket in popularity.

Vs. Non-Cruciferous Vegetables

Cruciferous vegetables belong to the Brassicaceae family of plants and are loaded with tons of health-promoting properties. In particular, these veggies stand out because they have many sulfur-containing compounds, including sulforaphane, glucosinolates and indole-3-carbinol.

Still, there are plenty of other non-cruciferous vegetables that boast powerful health benefits as well. Spinach, for example, is not considered a cruciferous vegetable but still packs in quite a punch in terms of nutrition, with tons of vitamin A, vitamin K and antioxidants in each serving.

Here are a few other non-cruciferous vegetables that can also be healthy additions to your diet:

• Asparagus
• Carrots
• Celery
• Chard
• Cucumbers
• Garlic
• Ginger
• Sweet Potatoes
• Zucchini

Related: What Is Daikon Radish Good For? Nutrition, Benefits & Recipes

Top 16 Cruciferous Vegetables

There are plenty of ways to take advantage of the many cruciferous vegetables benefits. Here is a cruciferous vegetables list highlighting the many veggies that you can include in your diet — from veganism to Paleo to the ketogenic diet and beyond — to take advantage of the multitude of health benefits:

1. Arugula
2. Bok Choy
3. Broccoli
4. Brussels Sprouts
5. Cabbage
6. Cauliflower
7. Collard Greens
8. Kale
9. Kohlrabi
10. Maca
11. Mizuna
12. Mustard Greens
13. Radish
14. Rutabaga
15. Turnip
16. Watercress

Related: The Antioxidant Power of Swiss Chard Nutrition

Benefits

1. Contain Cancer-Fighting Compounds

Cruciferous vegetables are packed with potent cancer-fighting properties. Not only are they high in antioxidants that can help neutralize cancer-causing free radicals, but they also contain compounds like glucosinolates and indole-3-carbinol, which have been shown to ward off cancer.

There have been multiple studies showing an association between consumption of cruciferous vegetables and cancer prevention. For example, one review comprised 94 studies and reported that a higher intake of cruciferous vegetables was linked to a lower risk of lung, stomach, colon and rectal cancer.

Be sure to fill your plate with other cancer-fighting foods as well, such as berries, citrus fruits, nuts and seeds.

2. Can Reduce Inflammation

Inflammation is a normal immune response designed to protect the body against illness and infection. Chronic inflammation, on the other hand, is at the root of most diseases and believed to contribute to conditions like heart disease, cancer and diabetes.

Without a doubt, cruciferous vegetables top the charts as some of the best foods when it comes to relieving inflammation. One study in 2014 published in the Journal of the Academy of Nutrition and Dietetics showed that a higher intake of cruciferous vegetables was associated with up to a 25 percent reduction in markers of inflammation among 1,005 women.

Reducing inflammation can also benefit inflammatory conditions like rheuamtoid arthritis, ulcerative colitis and asthma. Some of the other top anti-inflammatory foods include beets, celery, blueberries and pineapple.

3. Help Regulate Blood Sugar

Cruciferous vegetables supply a good amount of dietary fiber in each serving. In fact, a half cup of cooked Brussels sprouts, for example, contains two grams of fiber.

Fiber slows the absorption of sugar in the bloodstream, preventing spikes and crashes in blood sugar. Additionally, one 2016 study out of China found that a higher intake of cruciferous vegetables was associated with a significantly decreased risk of type 2 diabetes among 306,723 participants.

For best results in maintaining normal blood sugar, pair a serving or two of cruciferous vegetables each day with plenty of physical activity and an overall healthy lifestyle.

4. Promote Weight Loss

Looking to shed a few extra pounds and lose weight? Loading your plate up with cruciferous vegetables may be one of the easiest ways to bump up weight loss.

Not only are these vegetables low in calories, but they’re also high in fiber. Fiber moves slowly through the gastrointestinal tract undigested, promoting satiety and warding off cravings.

One 2009 study conducted at the Brigham Young University College of Health and Human Performance followed 252 women over a 20-month period and found that each gram of fiber consumed reduced body weight by half a pound and dropped body fat by 0.25 percent.

Furthermore, a study published in PLoS One found that each serving of cruciferous vegetables was associated with 0.68 pounds of weight loss over a two-year period.

Of course, it takes more than just adding a serving of broccoli to your diet each day to reach your weight loss goals. Be sure to fill your diet with plenty of other fruits and veggies, minimize your intake of ultra-processed foods, and get in a good amount of exercise each week.

5. Enhance Heart Health

Upping your intake of cruciferous vegetables is one easy way to combat heart disease to keep your heart healthy and strong.

Some studies have found that increasing your consumption of vegetables in general could decrease your risk of heart disease and heart problems. Plus, a massive study published in the American Journal of Clinical Nutrition followed 134,796 adults over an average period of 10 years and found that a higher intake of vegetables — and especially cruciferous vegetables — was associated with a lower risk of death from heart disease.

In addition to eating lots of cruciferous vegetables, there are plenty of other ways to reduce your risk of coronary heart disease. Minimize your alcohol intake and quit smoking, try some natural stress relievers, and follow a healthy diet and lifestyle to make a major impact on heart health.

6. Promote Estrogen Balance

Estrogen is the primary female sex hormone responsible for regulating the reproductive system. However, too much estrogen can disrupt your balance of hormones and cause symptoms like bloating, irregular menstrual periods, a decreased sex drive and headaches.

Researchers have found that there may be an association between cruciferous vegetables and estrogen levels. This is thanks to the presence of indole-3-carbinol, a compound that is found in cruciferous vegetables that helps regulate estrogen activity and metabolism.

Because of this compound, filling up on cruciferous veggies may be able to help regulate estrogen levels to prevent adverse side effects.

You can also help balance your hormones naturally by swapping carbs for healthy fats, using essential oils and adaptogenic herbs, and making sure you’re getting enough sleep each night.

Risks and Side Effects

Despite the many health benefits of cruciferous vegetables, there may be some adverse side effects to consider as well.

One common concern is the association between cruciferous vegetables and gas. The fiber found in these vegetables undergoes fermentation in the large intestine, which can cause excess flatulence. For this reason, it’s best to increase fiber intake slowly, chew food thoroughly and pair with higher fluid intake.

There is also some concern about the relationship between cruciferous vegetables and thyroid problems. When eaten raw, the digestion of cruciferous vegetables in the intestines releases goitrogens, which can increase the need for iodine and can cause damage to the thyroid gland.

However, research shows that it would take a large amount of cruciferous vegetables to cause thyroid damage, and it’s likely only to be an issue if someone also has an iodine deficiency. If you do have thyroid issues, it’s best to only eat cruciferous vegetables that have been cooked and limit your intake to about one to two servings per day.

Although generally safe for most people, some people may be allergic to specific types of cruciferous vegetables. If you experience any food allergy symptoms like swelling or hives after consumption, discontinue use immediately, and talk to your doctor.

Additionally, cruciferous vegetables are considered goitrogenic, meaning they could disrupt the production of thyroid hormones. Research shows that it would take a large amount of raw cruciferous vegetables to cause hypothyroidism, but those with thyroid conditions should still be mindful of their intake. Limit consumption to one to two servings per day, and opt for cooked vegetables rather than raw.

Finally, eating lots of cruciferous vegetables may cause flatulence for some people due to the high fiber content. Increase fiber intake slowly, drink plenty of water and cut back a bit if excess gas becomes a problem.

Related: Foods High in Sulfur and Their Benefits

How to Use (Recipes)

As some of the most dominant food crops worldwide, cruciferous vegetables are easily accessible no matter where you are located. They can be found at farmers markets or in the produce aisle of grocery stores.

Frozen varieties are also available for some vegetables, such as Brussels sprouts or broccoli.

There are plenty of ways to eat and enjoy these super healthy vegetables year-round. Most can be boiled, sautéed, roasted or baked and consumed on their own or as part of a nutritious dish.

Certain types, such as kale, arugula and watercress, can even be eaten raw or made into a hearty salad.

There are limitless ways to incorporate these super nutritious vegetables into your diet, from salads to stir-fries, casseroles and more. Here are a few cruciferous vegetable recipes to get you started:

• Crockpot Beef and Broccoli
• Roasted Kale and Chickpea Salad
• Sauerkraut
• Garlic and Ginger Bok Choy
• Roasted Brussels Sprouts

Final Thoughts

• Cruciferous vegetables are vegetables in the Brassicaceae family of plants.
• They are low in calories but high in vitamin A, vitamin C, vitamin K and antioxidants. They also possess sulfur-containing compounds that have been associated with many health benefits.
• Studies show that cruciferous vegetables contain cancer-fighting compounds and can help reduce inflammation, regulate blood sugar, promote weight loss, enhance heart health and balance estrogen levels.
• High amounts of these vegetables may cause excess gas and thyroid damage. If you have thyroid issues, cook vegetables and limit intake to one to two servings daily.
• Try boiling, sautéing, roasting or baking cruciferous vegetables, and enjoy alone or as part of a nutritious meal.
• Combine with a diet rich in other fruits and vegetables, plus heart-healthy fats, lean proteins and whole grains for best results.

The post Cruciferous Vegetables: Cancer Killer or Thyroid Killer? appeared first on Dr. Axe.

The endive is a common vegetable found at most supermarkets across the country. Unfortunately, it can be a bit intimidating, as most people are unsure know how to use it and opt for more familiar leafy greens, such as arugula, Romaine or spinach instead.

However, going out of your comfort zone and giving this flavorful veggie a try can bring a hearty dose of nutrients, flavor and versatility to your diet.

Are endive and chicory the same? What is the difference between endive and Belgian endive?

Keep reading for the answers to the most common questions about this nutritious green, plus how you can enjoy it as part of a well-rounded diet.

What Is Endive?

According to Dictionary.com, the official endive definition is “a composite plant, Cichorium endivia, having a rosette of often curly-edged leaves used in salads.” To put it simply, however, the endive plant is a leafy vegetable that belongs to the chicory root family and encompasses several unique varieties.

There are a few different types of endives available, including Cichorium endivia, Cichorium intybus and Cichorium pumilum, and this leafy green goes by a number of different names. For example, it’s often known as chicory, endive or endivias in Spanish.

What is endive called in the U.K.?

In some regions of the United Kingdom, certain varieties of this popular leafy green are also known as “frisée.”

What does endive taste like, and what is it used for?

Although the flavor can vary a bit between different types, it generally has a crisp, crunchy texture and a slightly bitter taste. It works well in salads or cooked and served as a delicious endive appetizer.

It can also be swapped in for other greens in your favorite recipes to bring an interesting taste to many different dishes.

Types

There are three main types of this vegetable available, each of which has slight differences in taste and texture. Here are the most common varieties of the endive vegetable:

• Curly endive (Cichorium endivia var. crispum): Also known as frisée or chicory, this variety has a bitter flavor and frilly, curly leaves.
• Belgian endive (Cichorium intybus var. foliosum endive): This type of endive lettuce, also sometimes called Belgium endive, features pale yellow leaves that are moderately bitter. Red endive, or radicchio, is a specific variety that has more of a reddish hue.
• Broad-leafed endive (Cichorium endivia var. latifolium): Although this form belongs to the same genus and species as curly endive, it’s slightly less bitter than the other two varieties. It’s also sometimes referred to as escarole instead of endive in certain recipes and dishes.

Keep in mind the the endive pronunciation can differ between these different varieties. The curly variety, for example, is pronounced “in-dive” while the Belgian variety is pronounced “ahn-deev” instead.

Benefits

1. Supports Digestion

This vegetable is a great source of fiber, supplying nearly one gram in each 1/2-cup serving. Getting enough fiber in your diet is absolutely essential when it comes to supporting digestive health and promoting regularity.

This is because fiber moves slowly through the gastrointestinal tract, pushing food and materials along to keep things running smoothly. Research shows that fiber could help protect against several digestive disorders as well, including constipation, hemorrhoids, stomach ulcers and diverticulitis.

2. Rich in Antioxidants

Besides supplying an array of several different vitamins and minerals in each serving, this leafy green is also loaded with antioxidants. Antioxidants are powerful compounds that help neutralize free radicals to prevent cell damage and chronic disease.

According to one in vitro study published in the Journal of Agricultural and Food Chemistry, this vegetable is rich in several antioxidants, including quercetin, kaempferol and myricetin, among others.

3. Strengthens Bone Health

The endive is a great source of vitamin K, cramming approximately 72 percent of your daily needs for this key fat-soluble vitamin into each 1/2-cup serving. Vitamin K plays a central role in bone health and bone metabolism.

It also increases levels of a specific protein that helps increase calcium levels in your bones to boost bone strength. Several studies have found that upping your intake of vitamin K could help reduce the risk of fractures and bone loss.

For instance, one study out of Toronto showed that supplementing with five grams of vitamin K1 for two to four years could help protect against fractures in postmenopausal women with osteopenia, or a weakening of the bones. Another study in the American Journal of Clinical Nutrition found that a low intake of vitamin K was linked to lower bone mineral density in women.

4. May Protect Liver Function

Although research is lacking in humans, multiple animal models have found that this leafy green can help protect and preserve liver function. For example, a 2016 animal model out of Egypt showed that endive extract reduced several markers of drug-induced liver damage in rats.

Similarly, another study in the World Journal of Gastroenterology demonstrated that the extract decreased the buildup of liver scar tissue in rats.

5. Promotes Weight Loss

This green is low in calories but brimming with nutrients, making it a great addition to any weight loss diet. It’s especially high in fiber, packing nearly a gram into a single 1/2-cup serving.

High-fiber foods help slow the absorption of sugar in the bloodstream, stabilizing blood sugar levels to curb cravings and ward off hunger. One study conducted by Brigham Young University College of Health and Human Performance showed that increasing fiber intake helped reduce the risk of weight and fat gains in women over a 20-month period.

Nutrition Facts

A quick look at the endive nutrition profile can reveal exactly why this superstar ingredient is so great for your health. Not only is it low in calories, but it’s also rich in fiber, vitamin K, vitamin A and folate.

A 1/2-cup serving of chopped, raw endive (about 25 grams) contains approximately:

• 4.3 calories
• 0.8 grams carbohydrates
• 0.3 grams protein
• 0.8 grams dietary fiber
• 57.7 micrograms vitamin K (72 percent of the DV)
• 542 international units vitamin A (11 percent of the DV)
• 35.5 micrograms folate (9 percent of the DV)
• 0.1 milligrams manganese (5 percent of the DV)

In addition to the nutrients listed above, it also contains a small amount of vitamin C, pantothenic acid and potassium.

How to Use (Recipes)

This vegetable is available at most grocery stores and can be found in produce section, usually alongside other specialty greens. If you’re having difficulty locating it in a store near you, you can also find it in many farmers markets as well.

There are plenty of options for how to incorporate this leafy green into your weekly meal rotation. One of the most popular uses is to slice it into strips and mix it into your favorite endive salad recipes.

Alternatively, you can even swap it in for other leafy greens, like spinach or arugula, for an easy endive substitute. You can also use other varieties interchangeably, although it can slightly alter the final taste and texture of your recipes.

There are several different options for cooking endive as well. Try sautéed, braised, baked or roasted endive in your favorite Belgian endive recipes.

You can also use it in place of crackers and pair with dip as a simple option for endive appetizers. Or, try adding it to ceviche, soups or stir-fries to squeeze some extra nutrients into your meal.

How do you eat endives?

There are plenty of endive recipe options out there with several different ideas for how to cook endive or even enjoy it raw.  Here are a few delicious and nutritious ways to start adding this incredible ingredient to your diet:

• Radicchio Endive Salad Recipe
• Endive Chowder
• Grilled Endive Salad
• Salmon Salad Stuffed Endive Leaves
• Braised Endive

Risks and Side Effects

Although uncommon, some people have reported food allergy symptoms after eating this leafy green. If you notice any adverse side effects like hives, rashes, itching or swelling, discontinue consumption and talk to your doctor.

Additionally, it’s important to moderate your intake of this leafy green and other vitamin K foods if you’re taking Warfarin or other blood thinners. Maintaining consistent vitamin K consumption can help prevent interactions with your medications to keep them working as they’re supposed to.

Final Thoughts

• What is an endive? It is a a type of leafy vegetable that belongs to the chicory family.
• It encompasses several different varieties, including curly, Belgian and broad-leafed endives.
• What is Belgian endive, and how does it compare to the other types? Each variety has unique differences in terms of taste, texture and appearance, as well as the way that it can be used in different recipes.
• This leafy green vegetable is rich in several nutrients, like vitamin K, vitamin A, folate and fiber. It’s also been linked to many potential health benefits, including improved digestion, better bone strength, enhanced liver function and increased weight loss.
• It can also be used raw in salads or cooked and incorporated into many recipes, including soups, stir-fries and appetizers.
• It’s also easy to swap in for other greens like spinach or arugula in your favorite dishes to add a burst of nutrients, flavor and health benefits to your meals.

The post What Is Endive Good For? Top 5 Benefits of This Leafy Green appeared first on Dr. Axe.

Swiss chard is one of the most impressive and nutrient-dense vegetables out there. The range of antioxidants in Swiss chard nutrition can be seen both in its deeply colored green leaves and also in the reds, purples and yellows of its vibrant, multicolored stalks and veins.

What are the benefits of eating Swiss chard? These include obtaining its many forms of polyphenol, betalain and carotenoid phytonutrients, which are powerful at fighting free radical damage, inflammation and disease development.

Swiss Chard Nutrition

Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Its name may be a bit misleading, because it actually isn’t a plant that is native to Switzerland — rather it was “discovered” by a Swiss botanist in 1753.

It’s actually native to regions in the Mediterranean, where it’s still a very popular vegetable today.

Today, Swiss chard goes by other names around the world, such as:

• silverbeet
• sea beet
• spinach beet
• crab beet

In fact, South Africa Swiss chard is actually called spinach.

It’s believed that Swiss chard has been included in the diets of Mediterranean populations for thousands of years. Even Greek philosopher Aristotle wrote about Swiss chard nutrition.

Ancient Greek and Roman populations frequently grew and ate these greens, as they were aware of the many healing properties. Swiss chard has been used in folk medicine as a natural decongestant, allergy reliever, constipation reliever and joint pain reducer (likely because it reduced inflammation) for many years.

Swiss chard is now widely used in the food industry as a rich source of sugar, and it’s even being grown in space! It’s among the first crops being grown in planetary space stations for astronauts and was chosen due to its extremely valuable nutrient profile, as well as its ease of being harvested.

Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked.

One cup (about 36 grams) of raw Swiss chard nutrition contains approximately:

• 6.8 calories
• 1.3 grams carbohydrates
• 0.6 grams protein
• 0.1 grams fat
• 0.6 grams fiber
• 299 micrograms vitamin K (374 percent DV)
• 2,202 international unit vitamin A (44 percent DV)
• 10.8 milligrams vitamin C (18 percent DV)
• 0.1 milligrams manganese (7 percent DV)
• 29.2 milligrams magnesium (7 percent DV)
• 0.6 milligrams iron (4 percent DV)
• 136 milligrams potassium (4 percent DV)
• 0.7 milligrams vitamin E (3 percent DV)
• 0.1 milligrams copper (3 percent DV)

Meanwhile, one cup (about 175 grams) of boiled Swiss chard nutrition provides approximately:

• 35 calories
• 7.2 grams carbohydrates
• 3.3 grams protein
• 0.1 grams fat
• 3.7 grams fiber
• 573 micrograms vitamin K (716 percent DV)
• 10,717 international units vitamin A (214 percent DV)
• 31.5 milligrams vitamin C (53 percent DV)
• 150 milligrams magnesium (38 percent DV)
• 0.6 milligrams manganese (29 percent DV)
• 961 milligrams potassium (27 percent DV)
• 4 milligrams iron (22 percent DV)
• 3.3 milligrams vitamin E (17 percent DV)
• 0.3 milligrams copper (14 percent DV)
• 101 milligrams calcium (10 percent DV)
• 0.2 milligrams riboflavin (9 percent DV)
• 0.1 milligrams vitamin B6 (7 percent DV)
• 57.8 milligrams phosphorus (6 percent DV)
• 0.1 milligrams thiamine (4 percent DV)
• 15.7 micrograms folate (4 percent DV)
• 0.6 milligrams zinc (4 percent DV)
• 0.6 milligrams niacin (3 percent DV)
• 0.3 milligrams pantothenic acid (3 percent DV)

Some of the many phytonutrients and antioxidants found in Swiss chard nutrition include:

• carotenoids, such as beta-carotene, lutein and zeaxanthin, which are crucial for eye health
• volatile oils and acids, like myricitrin, coumaric acid and rosmarinic acid
• flavonoids, like quercetin and kaempferol, which act as antihistamines and reduce allergic reactions and inflammatory responses

Research shows that chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory and anti-cancer properties.

On top on this, chard packs an impressive amount of potassium, magnesium, calcium, copper, and even more vitamins and minerals. With high levels of vitamin K, vitamin A, vitamin C and many trace minerals, there’s almost no health condition that Swiss chard nutrition is incapable of helping.

Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health

Types

Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard. The vibrantly colored leaves grow on top of thick, celery-like long stems.

Some of the many varieties in existence include:

• Burgundy
• Rhubarb
• Ruby
• Geneva
• Lucullus
• Winter King
• Perpetual

When different colored chards are bunched together, this is known as “rainbow chard.”

Many people are unaware that the Swiss chard plant is a variety of the beet, both of which are cool-weather veggies grown for their edible leaves and leafstalks. Nutrition experts believe that Swiss chard and other chenopod vegetables, like beets, can be a highly renewable and cheap source of nutrients for many populations.

Swiss chard nutrition is so prized because not only can the plant be grown in a range of soils and require little light and water, but it also provides such a high amount of essential vitamins and minerals.

Related: Tatsoi: The Immune-Boosting, Heart-Healthy Benefits of ‘Vitamin Green’

Benefits

1. High in Antioxidants

Swiss chard nutrition is thought to contain up to 13 different types of polyphenol antioxidants alone. In 2004, researchers were also able to identify 19 different types of betaxanthin antioxidants in Swiss chard nutrition, as well as nine types of betacyanins among the different varieties of chard.

One of the primary flavonoid antioxidants found in the leaves of chard is called syringic acid. Syringic acid is known for regulating blood sugar levels, making it the object of much research over recent years as diabetes diagnosis rates have continued to increase.

Something else noteworthy about Swiss chard nutrition? Its anti-aging antioxidants also help prevent cancer, heart disease, eye and skin disorders, neurodegenerative disorders, and much more.

2. Protects Heart Health

A 2016 meta analysis found evidence that regular intake of leafy greens leads to a significant (15.8 percent) reduced incidence of cardiovascular disease.

The range of antioxidants found in Swiss chard benefits heart health in multiple ways, such as by lowering levels of inflammation and normalizing blood pressure, since Swiss chard can help turn off pro-inflammatory reactions. These reactions can worsen high cholesterol, high blood pressure, and increase the risk of suffering from a heart attack, stroke or another form of cardiovascular disease.

Swiss chard is considered an anti-hypertensive vegetable because it contains many trace minerals that are crucial for proper circulation, blood vessel health and heartbeat regulation. Magnesium, potassium, copper, iron and calcium, for example, are all minerals found in Swiss chard nutrition that work together to aid in red blood cell formation, nerve signaling, blood vessel constriction and help control blood pressure levels.

Research shows that people with hypertension (elevated blood pressure) who consume nitrates from nitrate-rich whole foods, including beets and chard, benefit from improvements in blood pressure levels. Nitrates can help reduce platelet aggregation (blood clots) and support functions of the tissue lining the interior of blood vessels, called the endothelium.

Animal studies have also shown that extracts derived from chard leaves have hepatoprotective effects and hypolipidemic activity, meaning they can help regulate liver function and cholesterol levels.

3. Fights Cancer

A key benefit to Swiss chard nutrition is that its leafy greens contain many cancer-fighting antioxidants and phytonutrients. In fact, it is one of the most antioxidant-rich foods on the planet.

Some of the most notable include beta-carotene, apigenin flavonoids like vitexin, quercetin, numerous carotenoids and a range of betalains.

Studies show that Swiss chard extract has the ability to inhibit proliferation of human cancer cells and stabilize fibroblasts, which are important cells that make up connective tissue. The antioxidants found in Swiss chard nutrition are associated with the ability to stop growth of cancer cells from breast, colon, prostate, ovarian, endometrial and lung tumors.

Because of Swiss chard’s powerful ability to fight cancer, researchers have begun testing the seeds of Swiss chard, in addition to extracts taken from Swiss chard leaves, to identify if they can be used as a natural chemo-protective treatment.

4. Helps Prevent Diabetes

Swiss chard nutrition has been praised for making the leafy green a powerful blood sugar regulator. Swiss chard has nutrient properties that are believed to be some of the best for people with prediabetes, diabetes, or other forms of metabolic syndrome or insulin resistance.

Certain flavonoids found in Swiss chard help inhibit activity of an enzyme called alpha-glucosidase, which breaks down carbohydrates into simple sugars. Therefore, studies show that Swiss chard consumption may make it easier to maintain a steadier blood sugar level.

This makes Swiss chard an anti-hypoglycemic vegetable and one of the best foods to incorporate into a blood sugar-stabilizing diet.

Another unique benefit of Swiss chard is its effect on pancreatic beta cells. Beta cells in the pancreas are responsible for producing insulin, the hormone that controls blood sugar.

It’s believed that Swiss chard may help pancreatic beta cells regenerate and therefore helps control insulin production more effectively.

In addition to its special phytonutrient abilities, Swiss chard is high in fiber, with almost four grams per one-cup serving of cooked chard. Fiber helps slow down the release of sugar in the bloodstream following a meal, in addition to having heart health and digestive health benefits.

5. Maintains Bone Health

Swiss chard is a great source of vitamin K and calcium, two key nutrients needed to maintain a strong skeletal structure. Ninety-nine percent of the body’s calcium is stored within the bones, where it is needed to help maintain bone strength and mineral density and prevent weak bones that can lead to fractures.

Just one cup of cooked Swiss chard provides more than 700 percent of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health.

It reduces fracture rates because it activates osteocalcin, the major non-collagen protein that helps form bones. This nutrient found in Swiss chard helps modulate bone metabolism, aids in bone growth and protects the body from bone mineral loss common in the aging process.

Additionally, a number of other nutrients are found in chard that support skeletal health, including iron, magnesium, potassium, and vitamins A and C.

6. Improves Digestion

Swiss chard benefits digestive health by helping reduce inflammation within the digestive tract and regulating bowel movements that draw toxins out of the body. Swiss chard’s phytonutrient betalains are excellent for supporting detoxification by acting as anti-inflammatories and antioxidants within the gut.

Swiss chard also contains about four grams of dietary fiber in just one cup of cooked greens, which helps regulate blood sugar levels, improves colon and digestive health, prevents constipation and diarrhea, and also helps you feel fuller in the process.

7. Helps Maintain Healthy Brain Function

Many studies show that regularly eating vegetables with high betalain levels provides significant protection against certain oxidative stress-related disorders, including neuro-degenerative diseases. Betalains and the other antioxidants found in Swiss chard nutrition defend brain cells from mutation, protect from DNA damage, reduce free radicals and lower the risk of disorders, including Alzheimer’s and Parkinson’s disease.

A 2018 study published in Neurology concluded, “Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.”

8. Protects Eye and Skin Health

Yet another benefit of Swiss chard nutrition is that this vegetable is an excellent source of carotenoids called lutein and zeaxanthin, which have been getting significant research attention lately due to their ability to protect vision and ward off eye disorders, such as glaucoma.

According to studies carried out by the USDA Human Nutrition Research Center on Aging, carotenoids are able to protect the retina and cornea and defend against age-related disorders of the eyes, including macular degeneration, glaucoma, night blindness and cataracts. They do this by absorbing damaging blue light that enters the eye before it can cause disturbances to the retina.

Betalains found in Swiss chard nutrition also protect the health of the nervous system, including specialized nerve signaling, which is crucial for the communication between the eyes and brain.

Swiss chard benefits skin by helping protect against free radical damage, such as the type caused by UV light. Studies show that eating nutrient-dense leafy greens may be one way to help reduce development of wrinkles, other signs of photo-aging and even skin cancer.

9. Benefits Nerve and Muscle Function

Swiss chard provides a high amount of magnesium, potassium, calcium and other minerals that are crucial for muscle and nervous system health. Swiss chard nutrition contains an impressive 38 percent of the daily magnesium needs for every one-cup serving of cooked chard, which helps improve circulation and reduce muscle cramps and pain that can result from a magnesium deficiency.

Swiss chard’s high level of magnesium can also help prevent stress-related symptoms that take a toll on the nervous system, including insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes.

How to Cook/Recipes

Swiss chard can usually be found at farmers markets and in grocery stores available throughout the year, but technically its peak season is during the summer months, from June through August. This is when you’ll most likely find the best-tasting, freshest Swiss chard, especially at local farmers markets.

Chard plants grow mostly in the Northern Hemisphere and are known to be easy plants to grow, although they’re very perishable once fully grown and ripe.

Look for Swiss chard that has tall, vibrant leafy greens that do not have many signs of discoloration, wilting or holes. The stalk should be thick and crunchy and may come in colors other than green.

For example, Swiss chard can commonly be found in shades of white, red, purple, yellow or even be multicolored.

Here’s how to prepare Swiss chard before cooking it:

• Once purchasing Swiss chard, do not wash the greens right away, as this encourages them to wilt more quickly.
• Instead try putting them inside of a plastic bag and wrapping a damp paper towel around the stems, which will keep in moisture and prolong its freshness.
• Try to use Swiss chard within four to five days of buying it.
• You can always cook the greens and freeze them for later, which will preserve the nutrients and make a great addition to soups, stews or sauces down the road.
• When you’re ready to use Swiss chard, lightly wash/rinse the leaves and pat dry, or use a salad spinner to remove moisture.

What does Swiss chard taste like?

Swiss chard tastes mild, although some find that it does have a somewhat bitter and strong flavor, especially when eaten raw.

Can you eat Swiss chard raw?

Yes, although most people greatly prefer the taste of Swiss chard when it’s cooked — and combined with seasonings like salt or garlic. Cooking Swiss chard brings out a natural sweetness and decreases bitterness, making it a great addition to a variety of hearty and savory recipes.

Is Swiss chard healthier cooked or raw?

Swiss chard nutrition is beneficial whether it’s raw or cooked, although it’s recommend that you try briefly steaming or boiling Swiss chard or lightly sautéing it before eating it. This helps decrease certain acids found in these greens and improve its taste and nutrient availability.

What’s the best way to cook chards?

You can use use fresh chard leaves in salad or wilt them like you would spinach if you don’t mind the taste. Some people like to cook the ribs separately from the leaves because they need a longer cooking time to become tender.

You can cook Swiss chard by quickly boiling the leaves for only two to three minutes in an open pot (don’t add a lid, which will hinder the process a bit) or by sautéing in a pan with some olive oil, stock or coconut oil just until they are wilted.

Can you juice Swiss chard?

Yes, this is a great way to obtain chard’s nutrients easily. Swiss chard juicing benefits include supplying you with antioxidants and vitamins K, A and C, just like if you ate the greens.

The only downside is that you miss out on the fiber.

Chards are biennial crops (they are available year-round) and can grow well in both cool and hot temperatures. You’ll be most successful at growing Swiss chard if you plant seeds in moist, humus-rich soil.

Here are other tips for growing chard:

• Chard can either be seeded (aim for 0.5 to 1.0 inches deep) or transplanted when the seedlings have four to six leaves.
• Germination typically occurs when the temp rises above 40 degrees Fahrenheit. Hot summer temperatures diminish the quality of the crop, so ideally grow when the night temperature is still cool.
• Give chard plants full sun, about eight to 10 hours a day.
• Plant in wide rows spaced six inches apart.
• Swiss chard grows best in soil that has a pH of 6.5 to 7.5.
• Ensuring the plant has consistent moisture is also important. Mulching can be beneficial for retaining even moisture.
• Once the leaves are matured and about eight to 12 inches long, you can harvest Swiss chard. Chard can be stored for one to two weeks, as long as it is refrigerated at 40 degrees F or below.

Here are some of Swiss chard recipe ideas to try:

• Sauteed Swiss chard with garlic and vegetable broth
• Add some to this creamy broccoli soup recipe
• Make Swiss chard salad
• Try Swiss chard soup
• Make a healthy Swiss chard pasta with quinoa or brown rice pasta, artichokes and pesto

What makes a good Swiss chard substitute?

Chards can be used in recipes the same way many other greens are used, such as escarole, kale, spinach, collard greens or mustard greens. All of those make great Swiss chard substitutes, especially spinach and escarole, which also have mild flavors.

Swiss Chard vs. Kale vs. Spinach

Calorie for calorie, compared to Swiss chard nutrition, kale offers a similar amount of vitamin K but more vitamin A and C. Kale is a cruciferous vegetable that is rich in antioxidants and vital nutrients that support detoxification, heart health, cancer prevention and brain development.

According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they’re rich in glucosinolates — a large group of sulfur-containing compounds

How does spinach nutrition compare to Swiss chard greens?

Both have a mild taste and are less bitter/spicy than greens like mustard greens, kale or arugula. The two are similar in terms of calories, fiber, protein and carbs.

Both are great sources of vitamin K, vitamin A and vitamin C. Spinach is also a great source of folate, manganese, calcium, riboflavin, potassium and magnesium.

Risks, Side Effects and Interactions

Is Swiss chard toxic?

While it’s a very healthy and totally edible leafy green, according to the Colorado University Food Safety Center of Excellence, “Swiss chard is often associated with the pathogens coli, Listeria, and Salmonella because the crop is a raw, fresh marketed product.”

To reduce your risk of catching harmful bacteria from chards, wash the greens thoroughly, and be careful about using contaminated surfaces or utensils that can transfer microbes.

Some worry that Swiss chard stems are poisonous. Is there any truth to this claim?

No, the stems are edible and where many different nutrients can be found. However, chard stems do contain oxalates, like other vegetables within the same plant family.

Oxalates are typically not a health concern when eaten in normal, moderate amounts, but in rare cases eating high levels of oxalates can cause certain health problems.

Oxalates are most known for potentially interfering with the absorption of certain minerals, such as calcium. However, experts still agree that oxalates do not pose a threat for the vast majority of people, and their presence in vegetables like Swiss chard definitely does not outweigh the many health benefits.

People who have a history of kidney or gallbladder problems may want to avoid eating Swiss chard due to its oxalates, though, since these can aggravate symptoms in some cases.

If you have an allergy to chards you may experience a negative reaction when eating the stems or leaves. In this case, Swiss chard side effects may include tingling in your mouth or throat, stomach pains, itchiness, rash, etc.

If oxalates cause you any serious side effects, you may experience kidney stones, abdominal pain, low blood pressure, vomiting and a weak pulse.

Final Thoughts

• Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard.
• Why is Swiss chard good for you? Chards contain many different types of antioxidants, including polyphenols, betaxanthin, syringic acid, vitamins A and C, lutein, and other carotenoids.
• Swiss chard benefits include reducing inflammation and oxidative stress, fighting cancer and heart disease, protecting skin and eye health, maintaining brain health, improving digestion, and supporting muscle and nerve functions.
• You can eat these greens both raw or cooked. However, cooking chards improves not only the nutrient availability, but also the taste.
• Swiss chard is susceptible to foodborne pathogens, like other leafy greens, so be careful about washing this veggie thoroughly before preparing it.

The post The Antioxidant Power of Swiss Chard Nutrition appeared first on Dr. Axe.

Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. All around the world, people are learning that including more healthy greens, like kale, in your diet can help curb cravings, boost immunity and support overall health.

Kale is one of the most common veggies found in these superfood concoctions. Not only does the cooked kale nutrition profile boast a wide array of essential vitamins, minerals and antioxidants, but this superstar ingredient is featured in nearly every eating pattern, from the Mediterranean diet to Paleo to the ketogenic diet and more.

Rich in vitamins K, A and C, along with other vital nutrients, there are a multitude of kale benefits for skin, heart health, inflammation and more. Keep reading to learn more about this powerful leafy green and some simple ways to add it to your diet.

What Is Kale?

A member of the illustrious group of cancer-fighting cruciferous vegetables, kale is quickly becoming one of the most popular health foods today. However, the health benefits of kale can be traced all the way back to ancient Rome, and history tells us that it was one of the most popular green leafy vegetables of the Middle Ages.

Kale comes from the Acephala group of the Brassica oleracea (oleracea var) species, which also includes collard greens. There are two main varieties: one that has green leaves and one that has purple.

Interestingly, the central leaves do not form a head, which is one reason why it is considered to be more closely related to wild cabbage than most domesticated forms of vegetables.

As part of the Brassica oleracea (oleracea var) vegetable species, it is in good company and shares many of the same characteristics as its cousins. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more.

Related: Ashitaba: A Traditional Leafy Green with an Impressive Nutrition Profile

Types of Kale

There are several different types of kale, each of which differs based on its unique appearance, color and taste. Some of the most common types include:

• Curly kale
• Lacinato kale (Dinosaur kale)
• Red Russian kale
• Redbor kale
• Walking stick kale
• Premier kale
• Siberian kale

Related: Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status

Nutrition Facts

Kale is a great source of many important nutrients. It’s considered a top vitamin K food as well as a vitamin A food.

One cup of raw kale contains the following nutrients:

• 33.5 calories
• 6.7 grams carbohydrates
• 2.2 grams protein
• 0.5 gram fat
• 1.3 grams dietary fiber
• 547 micrograms vitamin K (684 percent DV)
• 10,302 IU vitamin A (206 percent DV)
• 80.4 milligrams vitamin C (134 percent DV)
• 0.5 milligram manganese (26 percent DV)
• 0.2 milligram copper (10 percent DV)
• 0.2 milligram vitamin B6 (9 percent DV)
• 90.5 milligrams calcium (9 percent DV)
• 299 milligrams potassium (9 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 22.8 milligrams magnesium (6 percent DV)
• 0.1 milligram thiamine (5 percent DV)
• 0.1 milligram riboflavin (5 percent DV)
• 19.4 micrograms folate (5 percent DV)
• 37.5 milligrams phosphorus (4 percent DV)

In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium.

Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health

Health Benefits

Besides being highly nutritious, kale has also been associated with a number of health benefits. Here are a few of the top reasons to consider adding this leafy green to your next shopping list.

1. Fights Inflammation

Arguably the most beneficial property of eating kale is its ability to relieve inflammation, thanks to its content of antioxidants. Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation.

What’s more, each serving also provides a good amount of plant-based omega-3 fatty acids in the form of alpha linolenic-acid (ALA). Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body.

2. Rich in Antioxidants

Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. In fact, it’s particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A.

Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes.

3. Aids in Detoxification

One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. It not only helps remove toxins, but also helps eliminate them entirely.

This is due to the  presence of isothiocyanates (ITCs), which are a compound found in kale that have been shown to help detox your body at the cellular level. These ITCs are a powerful “one-two punch” against toxins and free radicals. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of  harmful substances.

4. Supports Heart Health

The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids.

Several studies have confirmed the heart-boosting benefits of kale. In fact, one study out of Seoul even found that drinking five ounces of kale juice daily for 12 weeks increased levels of HDL (good) cholesterol by 27 percent and reduced levels of LDL (bad) cholesterol by 10 percent.

Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease.

5. Promotes Healthy Development

Another one of the key benefits of kale is its ability to promote healthy fetal development. This is because it is a valuable source of folate, which is essential for preventing birth defects and promoting healthy neural tube formation.

Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth.

Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy. Getting enough of these nutrients is also important during breastfeeding, as studies show that women can lose 3 percent to 5 percent of bone mass while breastfeeding due to the baby’s increased need for calcium.

6. Decreases Cancer Cell Growth

Cruciferous vegetables, including kale, have been extensively studied for their ability to inhibit the growth of cancer cells in vitro. According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they’re rich in glucosinolates, which are a large group of sulfur-containing compounds.

These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. Although more research is needed in humans, indoles and isothiocyanates have been shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies.

7. Enhances Eye Health

Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts.

Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision.

Related: Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes)

Recipes

Kale is versatile and easy to enjoy in a variety of different recipes. It works especially well paired with fruit and blended into a kale smoothie. You can also try baking a batch of kale chips for a simple snack that’s great if you’re on the go.

Here are a few other cooking tips and easy ways to enjoy kale:

• Steam for a few minutes (making sure not to overcook and denature the proteins), and use in stir-fries or vegetable dishes.
• Shred into thin slices, and eat raw in salads or use as a garnish.
• Lightly sauté with coconut oil, fresh garlic cloves and some onions for a simple side dish.

You can also make kale juice, add it to soup or use it to help ramp up the nutritional profile of any meal.

Related: Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler?

Where to Buy

Kale is available at most grocery stores and supermarkets and can be found in the produce aisle, alongside other leafy greens and vegetables.

Keep in mind that kale is one of the most heavily pesticide-sprayed crops, so be sure to buy organic whenever possible to minimize your exposure.

Washing produce thoroughly can also help remove any pesticide residue, along with bacteria, dirt and debris. To wash kale, remove the stems, and submerge in water completely. Then, rinse under running water to remove any remaining residue.

Risks and Side Effects

Despite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well.

Although uncommon, some people may be allergic to cruciferous vegetables, including kale. If you experience any adverse side effects after eating this leafy green, discontinue consumption immediately and talk to your doctor.

Keep in mind that kale is also very high in vitamin K. For those on blood thinners, maintaining a steady intake of vitamin K is crucial.

While greens like kale vs spinach can still be enjoyed in moderation, it’s best to talk to your doctor before making any drastic changes to your diet.

Final Thoughts

• Kale is a cruciferous vegetable that is closely related to other veggies, including broccoli, Brussels sprouts, cabbage and bok choy.
• What is kale good for? In addition to providing plenty of fiber, vitamin K, vitamin A and antioxidants, potential kale benefits include decreased inflammation, enhanced detoxification, improved heart health, reduced cancer cell growth, healthy fetal development and improved vision.
• There are a number of options for how to eat kale and plenty of delicious kale recipes to choose from. This delicious leafy green works especially well in smoothies, shakes, salads and side dishes and can be consumed raw or cooked.
• Be sure to select organic varieties whenever possible and wash produce thoroughly to reduce exposure to pesticides.
• Additionally, talk to your doctor if you experience any food allergy symptoms or are taking blood thinners, such as Warfarin.

The post Kale Health Benefits, Nutrition Facts and How to Prepare appeared first on Dr. Axe.

Most people have pretty strong feelings about beets. Some love their naturally sweet and earthy flavor while others loathe them in just about any form — even beetroot juice. Regardless of where you fall on the spectrum, however, there’s no denying that there are some amazing beets benefits packed into this vibrant vegetable.

Besides being loaded with vitamins and minerals, they are also high in other health-promoting compounds like antioxidants, carotenoids and nitrates that help amplify the number of beets benefits even more. Plus, they’re super versatile and can easily be incorporated into a wide variety of delicious dishes.

Why are beets good for you, and is it OK to eat beets every day? Keeping reading to learn more about the possible beets benefits and side effects, plus some easy ways to incorporate this nutritious veggie into your diet.

Benefits

1. High in Antioxidants

Antioxidants are compounds that help neutralize harmful free radicals, preventing oxidative stress and damage to your cells. Some studies have found that antioxidants could protect against many types of chronic disease, such as heart disease, cancer and diabetes.

Beets are naturally high in disease-fighting phytonutrients, antioxidants, vitamins and trace minerals. In fact, they are an excellent source of a certain type of phytonutrients called betalains, which have powerful antioxidant and anti-inflammatory properties and supply many of the health benefits of beets.

Betalains also act as natural plant pigments and are responsible for providing beets with their vibrant color. In vitro studies have found that these potent pigments may help protect against the development of certain types of cancer and disease.

Plus, beet greens also contain a good amount of lutein and zeaxanthin, two carotenoids that play a central role in eye health and can reduce the risk of conditions like macular degeneration and cataracts.

2. Help Relieve Inflammation

In one animal model, beetroot supplementation was able to reduce oxidative stress and inflammation in rats. A human study also confirmed the anti-inflammatory properties of beets, showing that both cooked beets and beetroot juice were able to lower levels of inflammatory markers in people with high blood pressure.

3. Promote Heart Health

One of the biggest benefits of beet juice is its ability to promote heart health. Beets are a rich source of dietary nitrates, which act as vasodilators to aid in improving blood flow and reducing blood pressure.

A human study published in the British Journal of Nutrition showed that beetroot juice helped significantly lower both systolic and diastolic blood pressure in participants after just 24 hours. Another small human study in 2017 found that beetroot juice helped lower levels of bad LDL cholesterol in people with uncontrolled blood pressure.

4. Aid in Detoxification

Beet juice benefits liver function, helpinp keep it working efficiently so it can continue to keep your body free of toxins. One animal model out of Poland showed that treating rats with beetroot helped prevent oxidative stress and reduced lipid peroxidation, a common marker of cell damage, by a whopping 38 percent.

Similarly, an animal model published in the journal Phytotherapy Research showed that this juice helped increase the levels of specific enzymes involved in detoxification.

(As a great detox drink, try making homemade kvass.)

5. Boost Brain Function

As you get older, it’s natural to experience a decline in mental and cognitive function as conditions like Alzheimer’s disease and Parkinson’s become more prevalent.

However, because of their high content of dietary nitrates, there is some evidence that beetroot powder benefits brain health and may help protect against age-related cognitive decline. In fact, a human study published in Nitric Oxide even found that giving older adults a diet high in nitrates helped increase blood flow to certain areas of the brain involved in executive functioning.

6. Support Digestive Health

Beets are rich in fiber, providing 3.8 grams in each cup. Fiber moves through the intestines undigested, adding bulk to the stool to help support regularity and promote better digestive health.

One review made up of five studies showed that increasing fiber intake resulted in an increase in stool frequency for people with constipation. Not only that, but other research also suggests that upping your fiber intake through foods like beets benefits digestive health in other ways as well and may be protective against conditions like diverticulitis, hemorrhoids and GERD.

7. May Enhance Athletic Performance

Whether you’re a competitive athlete or casual gym-goer, beets have been shown to have a powerful effect on boosting performance and are one of the best foods for athletes. This is because nitrates have been shown to improve the efficiency of the mitochondria, which is the organelle responsible for generating energy for the cells in your body.

A human study in 2011 found that consuming beetroot juice significantly improved power output during a cycling time trial and enhanced performance by 2.8 percent. Another human study showed that dietary nitrate supplementation extended the time to exhaustion and increased tolerance to high-intensity exercise.

8. May Help Increase Weight Loss

Beets are loaded with fiber but low in calories, making them a great addition to the diet if you’re looking to shed a few extra pounds. In fact, each cup contains just 59 calories, plus fiber.

When you eat fiber, it moves very slowly through the digestive tract to help keep you feeling full, which can help support satiety and promote weight loss. According to one human study out of Boston, upping fiber intake by 14 grams per day led to a 10 percent decrease in daily caloric intake and increased weight loss by four pounds over four months.

Ancient Medicinal Uses

Beets have long been revered for their health-promoting properties and have many uses in Traditional Chinese Medicine and Ayurveda. Beets benefits include cleansing the liver, improving blood circulation and calming the mind and spirit.

They are also used as a natural remedy for a variety of ailments and have been traditionally used to treat conditions such as:

• Anemia
• Heart weakness
• Liver toxicity
• Constipation
• Irritability
• Restlessness
• Irregular menstruation
• Herpes
• Decreased libido

It’s especially recommended to consume them during Vata season, which runs from October through March, as the bright and vibrant colors can help balance out the dryness and coldness of the season.

Related: What Is Daikon Radish Good For? Nutrition, Benefits & Recipes

Related: Top 12 Cancer-Fighting Foods

Nutrition Facts

The beet nutrition profile is pretty impressive, with each serving packing in a good amount of folate, fiber and manganese for a low amount of calories — which help provide all these wonderful beets benefits.

One cup of raw beets (about 136 grams) contains approximately: (22)

• 58.5 calories
• 13 grams carbohydrates
• 2.2 grams protein
• 0.2 gram fat
• 3.8 grams dietary fiber
• 148 micrograms folate (37 percent DV)
• 0.4 milligram manganese (22 percent DV)
• 442 milligrams potassium (13 percent DV)
• 6.7 milligrams vitamin C (11 percent DV)
• 31.3 milligrams magnesium (8 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 0.1 milligram copper (5 percent DV)
• 54.4 milligrams phosphorus (5 percent DV)
• 0.1 milligram vitamin B6 (5 percent DV)

In addition to the nutrients listed above, they also contain some thiamine, riboflavin and zinc.

Beets vs. Radish

Although these two root vegetables do share some similarities in appearance, they actually belong to entirely different species of plants. Beets belong to the same family as spinach and chard while radishes are related to cruciferous vegetables like broccoli, cabbage and kale.

In terms of taste, beets have a much sweeter flavor and more tender texture while radishes have a pungent and peppery flavor with a unique crunch. Radishes are usually served in salads or used as garnishes and condiments while beets can be used in an array of dishes, from main courses to desserts.

Although high in fiber, radishes are also not quite as nutrient-dense and don’t boast the same benefits of beets. The radish nutrition profile is lower in many nutrients, including folate, potassium, manganese, magnesium and iron, but does pack in a much higher amount of vitamin C per serving than beets.

How to Use

Beets are a part of the plant family called Amaranthaceae-Chenopodiaceae. Also in this same family of plants are various Swiss chard varieties and other root vegetables, which share beets’ similar earthy but sweet taste.

The leaves of beets were actually historically consumed before the roots were, even though today many people prefer to consume the sweet roots and discard the more bitter but very beneficial greens.

Beet greens were thought to first be consumed in Africa thousands of years ago. The popularity of the root vegetables then spread to the Asian and European regions, with the Ancient Roman populations some of the first people to harvest beets and eat their brightly colored roots.

From the 16th to the 19th century, beets became more widespread and used in various ways. For example, their bright juices were used as food dyes while their sugars quickly became noticed for a source of concentrated sweetness. Around the 19th century, they began being used as a means for extracting and refining sugar.

This continued to be a popular method for making cane sugar throughout Europe, eventually spreading to the United States, where beets are still used in this way. Today the largest producers of beets are the United States, Russia and European nations, such as France, Poland and Germany.

Beets can be found in the produce section of most major grocery stores. They are widely available throughout the year, but their peak season runs from June through October, which is the best season to scout farmers markets and health food stores for fresh, tender, organic beets. Beet juice and beet powder can also be found at health food stores and online retailers as well.

When buying them, look for small or medium-sized roots that have a uniform, smooth skin and deep color (either purple, red, pink striped or golden are most often available). Steer clear of fresh beets that have spots or strong bruises where the beet juice is “bleeding” from the root.

In addition to the root, beet greens are actually completely edible and rich in nutrients, such as the carotenoids beta-carotene and lutein/zeaxanthin. They are available most often when you purchase whole, fresh beets at farmers markets, and they can be used in recipes interchangeably with chard.

Although we most often see purple-colored beets available in grocery stores, they actually come in a variety of colors, most of which have very similar tastes, health benefits and uses.

Beets make a great addition to smoothies or salads. They can also be used in slaws, sandwiches, paninis and pasta dishes.

Because of their natural sweetness, they even work well in certain dessert recipes as well. Basically, there is no shortage of ways to incorporate this root vegetable to get these tremendous beets benefits.

There are plenty of options for cooking beets. In fact, you can eat them raw, cooked or roasted.

When eaten raw, they are firm, crunchy and mildly sweet-tasting. They can be used to make beet juice or added to smoothies and salads. Eating them raw ensures that they retain their nutrients and helps preserve their natural flavor.

When you cook beets, they become softer and slightly sweeter. They are often paired with goat cheese or balsamic vinegar to balance their sweetness, as well as arugula, which adds a nice peppery flavor to the earthy and sweet taste of beets.

Roasting them also gives their natural sugars a chance to caramelize and gives them a richer, sweeter flavor. Beets can also be boiled, steamed or sautéed.

It’s important to note that even though beets seem very resistant and tough, they are actually a very delicate vegetable. They are prone to oxidizing and losing some of their nutrient value when they are overheated and overcooked.

Be sure to cook beets lightly to prevent oxidation and maximize the nutritional value of your beets. Additionally, opt for fresh beets over canned or pickled when possible to make sure you’re getting as many nutrients as possible.

The healthiest way to cook beets to keep their nutrients intact is either to steam them for about 20 minutes or under or to roast them for under one hour, which slowly cooks and softens them. You will know your beets are cooked through and ready when you are able to pierce them with a fork somewhat easily.

Always be careful cooking beets, as their juices tend to stain!

One of the easiest ways to prepare them to avoid stains is to wrap a whole beet in tin foil with a little bit of coconut oil and bake at 350 degrees for about 45 minutes. Then place the whole bundle in the sink, slowly peel off the skin (which will fall off easily) and allow some of the juices to run off into the sink, rather than on your countertop, hands and clothes.

Wondering how to eat beets once you’ve cooked them? Here are a few tasty beets recipe ideas to get you started:

• Arugula Salad with Pecorino
• Oven-Baked Beet Chips
• Beet Hummus
• Smoky Black Bean Beet Burgers
• Roasted Beets with Balsamic Rosemary Glaze

Risks and Side Effects

Although there are numerous potential beet benefits, there are some people who may need to moderate their intake.

While rare, some people may be allergic to beets. If you experience any food allergy symptoms like hives, itching or swelling, discontinue use immediately, and talk to your doctor.

Additionally, remember that beets are one of the vegetables highest in sugar, although consuming about a cup of beets daily generally does not have a negative effect on blood sugar levels or weight. Because of their high sugar content, beets are commonly used in the production of refined sugar, called “beet sugar” or “evaporated beet juice.”

These types of sugars undergo a high amount of chemical processing and destroy the health benefits of beets mentioned above, so it’s important not to confuse these beet products with eating real, actual, whole beets. Beet sugar made of beet’s extracts sugar molecules is just as harmful as other types of refined sugars, like white cane sugar or high-fructose corn syrup.

Are canned beets good for you? Canned beets can be a good option if fresh beets aren’t available, but it’s important to keep in mind that they do contain slightly lower amounts of certain micronutrients, including folate and potassium, so these beets benefits may not be as powerful. They may also be higher in sodium, so remember to rinse them off before consuming to remove extra salt.

Conclusion

• Beets benefits come because they are low in calories yet high in fiber, antioxidants and an array of important micronutrients, including folate, manganese, potassium and vitamin C. This is why there are so many beets benefits.
• Potential benefits of beets include reduced inflammation, better heart and digestive health, improved detoxification, increased brain function, enhanced athletic performance, and weight loss.
• In Ayurvedic and Traditional Chinese Medicine, beets have been used to treat a variety of ailments, including anemia, heart weakness and liver toxicity.
• Beets can be consumed raw, cooked or roasted and taste great when paired with cheese, added to salads or used in smoothies.
• Opt for fresh over canned beets when possible, and enjoy as part of a healthy and balanced diet to take advantage of the many unique beets benefits.

The post 8 Beets Benefits You May Not Believe appeared first on Dr. Axe.

Watercress is a cruciferous vegetable that is so good for you that the Centers for Disease Control and Prevention actually classifies it as a “powerhouse” vegetable.

This cousin of kale has a long history as a deliciously nutritious herb and as a natural remedy for many ailments. Plus, it’s also often served in salads, added to sandwiches and enjoyed as a lightly steamed side dish.

Why exactly does the CDC consider it such a healthy food? Not only does research show that this nutritious cruciferous vegetable may be associated with a reduced risk of cancer, but it could also help lower blood pressure, fight inflammation, support bone health and more.

Watercress is a perennial vegetable that grows naturally along running waterways, thriving in both the sun and water. This leafy green does especially well in varying soil conditions, as long as the soils stay saturated with water.

The leaves and shoots are cultivated for their culinary and medicinal uses. While the flavor is best during the cooler parts of the year, watercress can withstand harvest throughout the winter. However, once it blooms, the flavor of watercress typically declines.

Watercress is closely related to other cruciferous vegetables, such as broccoli, cabbage and kale. It’s also widely available and can be found in the produce section of most supermarkets alongside other vegetables.

Keep in mind that it’s important to wash thoroughly before cooking or consuming because it may contain harmful parasites and pathogens due to its growth in nearby stagnant waters.

Related: Nasturtium: The Medicinal Herb With an Antioxidant-Rich, Flavorful Kick

Watercress Benefits

Thanks to its impressive nutrient profile, watercress has been linked to a number of health benefits. In fact, adding this leafy green to your diet can help protect against disease, fight inflammation and promote better health.

1. May Help Reduce the Risk of Colon Cancer

As a leafy green vegetable and cruciferous veggie, watercress has secured its slot on the list of cancer-fighting foods. This is because it’s rich in vitamins, minerals and antioxidants, yet very low in calories, fat, carbs and sodium.

It also contains beneficial compounds, such as isothiocyanates, which are naturally occurring chemicals found in many cruciferous vegetables. Promising research shows that these compounds could possess powerful cancer-fighting properties and may even help block the growth and spread of cancer cells.

Further studies have noted that these compounds, when broken down, may help protect cells from DNA damage by inactivating carcinogens. These findings suggest this vegetable, along with other cruciferous veggies, may help prevent and fight other forms of cancer as well, including liver, lung and breast cancer.

2. Contains Useful Omega-3s

Most of us are familiar with omega-3 foods such as salmon, tuna and mackerel. However, did you know that you can get your fix of these heart-healthy fats by upping your intake of leafy greens as well?

While watercress contains a variety of phytonutrients, vitamins and minerals, it also contains a relatively high proportion of omega-3 polyunsaturated fatty acids (PUFAs), mainly in the form of alpha-linolenic acid (ALA).

A study was conducted by the Department of Food Science at RMIT University to help determine the fatty acid content of 11 green vegetables. Interestingly enough, the total fatty acid concentrations of the vegetables in the study ranged from 44 milligrams per 100 grams wet weight in Chinese cabbage to 372 milligrams per 100 grams in watercress.

Although alpha-linolenic acid must be converted into active forms of omega-3 fatty acids — including eicosapentaenoic acid and docosahexaenoic acid — adding watercress to your daily diet can be an effective strategy to boost your intake of omega-3 fatty acids and protect against heart disease if you don’t regularly consume fish.

3. Provides Beneficial Anti-inflammatory Effects

Cruciferous vegetables are anti-inflammatory foods that contain antiviral and antibacterial effects that can help reduce inflammation. In fact, research published in Pharmaceutical Biology showed that administering watercress extract to subjects was effective at reducing swelling and tissue damage.

Watercress is also loaded with antioxidants, which can help neutralize harmful free radicals to fight inflammation at a cellular level. These antioxidants play a key role in maintaining immune function, enhancing eye health, promoting better blood sugar control and more.

4. Lowers Blood Pressure

Minerals such as calcium, magnesium and potassium all play a central role in regulating blood pressure levels. Watercress is a great source of both calcium and magnesium and could potentially help lower blood pressure levels.

According to a study conducted by the King’s College London British Heart Foundation Centre, watercress and similar foods have been shown to benefit the health of the blood vessels and may help reduce blood pressure, block platelet aggregation and even improve endothelial dysfunction to protect against heart disease.

5. Supports Healthy Skin, Hair and Nails

The phytonutrients found in foods like watercress can bring big benefits when it comes to the health of your hair, skin and nails.

This is because superfoods like watercress are loaded with nutrients like calcium, magnesium and potassium, all of which are crucial to the health of your hair, skin and nails. Thanks to its high water content, watercress can also promote proper hydration.

6. Strengthens Bones and Teeth

Although dairy is one of the most well-known sources of calcium, leafy greens also provide a hearty dose of calcium in each serving. In addition to supplying a good amount of calcium, watercress is also a good source of magnesium and vitamin K, both of which can help maintain strong, healthy bones.

Calcium can aid in the prevention of osteoporosis, which is a disease caused by a gradual loss in bone density. Meanwhile, vitamin K can help maintain calcium stores in the bone to maintain bone strength, and magnesium impacts the formation of bone cells.

Related: Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status

Nutrition Facts

One cup (approximately 34 grams) of chopped, fresh watercress contains about:

• 3.7 calories
• 0.4 gram carbohydrates
• 0.8 gram protein
• 0.2 gram fiber
• 85 micrograms vitamin K (106 percent DV)
• 14.6 milligrams vitamin C (24 percent DV)
• 1,085 IU vitamin A (22 percent DV)
• 40.8 milligrams calcium (4 percent DV)
• 0.1 milligram manganese (4 percent DV)

Each serving also contains 7.8 milligrams omega-3 fatty acids and 4.1 milligrams omega-6 fatty acids.

Watercress vs. Kale

Watercress and kale are both powerhouses when it comes to nutrition. In fact, it’s been reported that watercress may rival several other superfoods in terms of its nutrient content, including Chinese cabbage, Swiss chard, beet greens, spinach and chicory root.

Though kale may still reign as a superstar ingredient, watercress upholds the top spot in terms of nutrient density. According to a review published in Preventing Chronic Disease, it ranks even higher than kale, earning double the score of kale for its nutrient density.

Here’s a closer look at how these two veggies measure up:

Watercress

• High in antioxidants, which can reduce inflammation and cell damage
• Lower in calories and some nutrients than kale
• Great source of vitamin K, which is good for blood clotting
• High in vitamin A, which improves immune function and vision
• Rich in vitamin C, a water-soluble nutrient that heals wounds and forms collagen
• Loaded with calcium, which is essential for muscle and nerve function along with bone health

Kale

• Contains 34 calories, 2.2 grams of protein, 6.7 grams of carbohydrates and 0.5 gram of fat per serving
• High in vitamins A, K and C
• Good source of folate, which helps create new cells and prevents birth defects
• Rich in iron, which is necessary for red blood cell formation
• Contains magnesium, which is important for the immune system, heart health and blood sugar control

Interesting Facts

Typically cultivated in pure spring water, watercress has been labeled as a superfood for centuries.

Hippocrates was known to locate his first hospital near a stream, where watercress grows best, so his patients could be treated with it, and Greek soldiers were given watercress as a blood-cleansing tonic before going into battle.

With its tangy, peppery powerhouse of nutrients, there are many options for how to eat watercress, and it’s an especially great choice for dishes such as soups, salads and casseroles.

In the 1800s, watercress sandwiches were a staple in the diets of the working class. The veggie was most often eaten for breakfast as a watercress sandwich in Hampshire and Dorset in the United Kingdom, mostly because it was easily accessible and could be picked free from rivers and streams where it grew wild. If people were too poor to buy bread for their sandwiches, they ate it on its own, making it known as the “poor man’s bread.”

Traditionally grown watercress is green and has a distinctive peppery, mustard-like flavor. It became known as a commercial crop in England around 1808, favored for both its flavor and nutrient density.

In 1865, the Georgian town of Arlesford became the center of the watercress industry and so popular that a railway line, named the Watercress Line, was established as a route to London.

The health benefits became evident, making it in great demand and ultimately leading to commercial watercress farms throughout Hampshire. Unfortunately, during the 1960s, the Watercress Railway Line was closed, leaving the roadways as the only option for transporting it, and 90 percent of growers left the industry by the 1980s.

The heritage railway, still known as the Watercress Line, runs from New Alresford to Alton and now features a footbridge at London’s King’s Cross station that was in the Harry Potter films.

How to Add to Diet (Recipes)

Wondering where to buy watercress? This delicious veggie is widely available at most grocery stores and farmers markets, right alongside other leafy greens like spinach and kale.

If you have a few watercress seeds, you can also opt to grow it at home. There are plenty of online guides for how to grow watercress, even without access to your own river or pond.

Watercress is spicier than spinach given its mustard background. It’s great in salads either alone or as a blend with other greens.

It can also add a zing of flavor to sandwiches and can be pureed and added to soups for a touch of extra spice. It even goes well with melons, nuts, potatoes, sweet potatoes, beets, leeks and corn.

You can also try breaking out the juicer and whipping up a glass of watercress juice. With its mild and refreshing watercress taste, it works especially well paired with fruits such as kiwi, apples or pineapple.

Here are a few other watercress recipes that you can experiment with:

• Gingered Watercress
• Watercress and Forbidden Rice Salad
• Cauliflower Watercress Soup
• Chinese Watercress and Chicken Stir-Fry
• Cucumber Watercress Salad

Risks and Side Effects

Cruciferous vegetables are classified as goitrogens, which are compounds that can interfere with the production of thyroid hormones when consumed in high amounts. While most research indicates that these vegetables can be enjoyed as part of a healthy diet by those with thyroid issues, it’s best to keep your intake in moderation to reduce the risk of adverse effects on health.

Although it is generally well-tolerated by most healthy adults, it may trigger side effects like stomach pain, gas and bloating in some people. If you experience any adverse side effects, consider decreasing your intake and consulting with your doctor if symptoms persist.

Final Thoughts

• Watercress is a leafy green, cruciferous vegetable that is known for its powerful health-promoting properties.
• The watercress nutrition profile is low in calories yet high in fiber and vitamins A, K and C.
• It’s been linked to a number of health benefits and could potentially help protect against certain types of cancer, reduce blood pressure, decrease inflammation and promote bone health. Plus, thanks to its content of phytonutrients, there may also be watercress benefits for the hair, skin and nails.
• Apart from the many watercress benefits and side effects, it’s also versatile, delicious and easy to enjoy in a variety of different recipes.
• In fact, there are a number of different options for eating watercress, and it makes a great addition to soups, salads, stir-fries and sandwiches.

The post Watercress: The Powerhouse Vegetable that Fights Chronic Disease appeared first on Dr. Axe.

If you are a person that struggles with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease or leaky gut syndrome, then there is a chance that a class of vegetables called nightshade vegetables could be contributing to your health condition. I know you may be saying to yourself, “seriously, what can I eat?” From gluten-free to grain-free, no meat to all meat and back again — it’s difficult to wrap the brain around one more group of foods to put on the “watch” list.

As you will learn in this article, nightshade vegetables are completely healthy for most people, but for a few it can act as a trigger similar to wheat or dairy and cause major immune reactions.

The bottom line is this: When it comes to each plant in the nightshade family, everyone’s body responds in a unique way, but for most people these vegetables are not an issue. And those at risk often include those that have leaky gut, autoimmune diseases or have other gut-related illnesses.

There are specific signs of intolerance you can look for, so if you have leaky gut or autoimmune disease you will want to look out for any warning signs after eating nightshades such as joint pain, digestive issues, reddening of your skin or any type of inflammatory response.

So, what are nightshades and why they would they cause a reaction?

What Are Nightshade Vegetables?

Nightshade vegetables are part of the Solanaceae (Solanum dulcamara) plant family, which contains about 98 genera and well over 2,000 different species.

The family Solanaceae variety extends well beyond vegetables to include innocuous flowers, such as morning glories, and even toxic herbs, such as Atropa belladonna. There are even nightshade trees.  Still, the vegetables are a prominent part of the family, so much so, that Solanaceae is sometimes called the “potato family” or “tomato family.”

While we will look more into a detailed list of nightshade vegetables in a moment, here are the main edible nightshade members that you will want to be familiar with:

• Potatoes
• Tomatoes
• Eggplant
• Peppers

You can see just from this short list that there is great variety within the nightshade family. While the commonality might not be evident on a dinner plate, there are some basic similarities in composition that nightshade vegetables share, and one such similarity is the presence of two substances: calcitriol and alkaloids.

Alkaloids in Nightshade Vegetables

Most often, alkaloids are identified molecularly by a ring with a nitrogen atom and are derived from amino acids, though there are exceptions to this structure. Alkaloids are known for being the strongest, riskiest components in herbal medicine. In fact, some of strongest “recreational” or medicinal herbs are from this family.

Some alkaloids that are of note in the nightshade family are solanine, capsaicin and nicotine.

Meanwhile, tropane alkaloids (such as hyoscyamine) are also found in the nightshade family of plants (and are quite dangerous, hence the name “deadly nightshade” given for the Eurasian perennial Atropa belladonna), but they are not necessarily in nightshade vegetables.

I will focus on the other alkaloids, which are all found in common vegetables in this family.

1. Solanine (& Tomatine)

Solanine is a type of steroid alkaloid known as a glycoalkaloid — an alkaloid merged with a sugar. When the body begins to metabolize solanine, the sugar separates and solanidine is left. While not immediately toxic in the amounts ingested in nightshade vegetables, solanidine can store in the body and may release during times of stress, to the detriment of the body.

Solanine is primarily found in potatoes; the tomato counterpart of this solanine is tomatine.

Both steroid alkaloids are produced similarly to chlorophyll, which means there will be more concentrated amounts of them in the green portions of the plant. You might not plan to eat potato leaves any time soon, but don’t skim past this! Potatoes beginning to sprout, green spots on potatoes, and yes — fried green tomatoes ­— could all be potential culprits of more concentrated solanine or tomatine amounts.

Solanine and the other nightshade steroidal alkaloids can irritate the gastrointestinal system and act as acetylcholinesterase inhibitors – affecting neurotransmitters. Actual solanine poisoning is rare, but has been documented to include severe vomiting and diarrhea, central nervous system depression, and even death.

2. Capsaicin

Capsaicin is the active ingredient in hot peppers and is most commonly recognized for its anti-inflammatory properties, but it should also be noted that it is an alkaloid — remember that alkaloids are some of the strongest substances in food and herbs. Anyone who has eaten a ghost pepper or habanero can attest to the irritation they can ignite. When your lips are burning after a bite of too-hot salsa, there’s more than a taste sensation at work.

Capsaicin’s irritant properties actually cause a release of substance P — a neuropeptide that plays a role in the communication of pain messages. After the initial irritation of contact with capsaicin and the release of substance P, there is a refractory period of deadened sensation — as you have also noticed when the third and fourth bites of salsa aren’t as shocking. This reaction chain is why capsaicin is often used topically as an analgesic for osteoarthritis.

3. Nicotine

The last alkaloid I want to discuss is nicotine, which we all know to be a substance in the tobacco plant, which happens to be a nightshade. I don’t have to spend much time here on the detriments of nicotine, but it is important to recognize that avoiding tobacco products does not mean you are avoiding all nicotine. This alkaloid is present in all parts of nightshade vegetables.

Some question whether the presence of this alkaloid is why our French-fries-and-ketchup society is so hooked on nightshades in the first place.

Nightshade Allergy and Sensitivities

Keep in mind that nightshades include quite deadly plants as well as generally safe vegetables. Not all of these compounds are present in every nightshade plant, and even when they are present, not all are strong enough to feel immediate effects.

Meanwhile, a true nightshade allergy, like any food or environmental allergy, should be taken seriously. However, it may not be easy to pinpoint. While many allergens are easy to single out — think tree nuts or dairy — nightshade vegetables are not readily associated with one another. If you or a loved one is exhibiting signs of a food allergy, nightshade vegetables should be considered in any elimination diet and food allergy testing plans.

Should you avoid nightshades? Those exhibiting apparent sensitivities to nightshade vegetables often have similar complaints as gluten sensitive reactions. Nightshade vegetable sensitivity reactions can include:

• irritable bowel disorders and other gastrointestinal issues
• heartburn
• nerve sensitization
• joint pain

A 2002 study monitored the gut permeability of mice to determine how nightshades would affect irritable bowel syndrome or irritable bowel disease (IBS or IBD). Using potatoes as the nightshade of choice — which, you recall, contain glycoalkaloids — they found that existing IBD was aggravated, or even served as a catalyst for symptoms for the mice that were predisposed to having IBD.

Particularly with regard to capsicum, heartburn or reflux is not a surprising reaction for nightshade sensitivity. Irritating the lining of the esophagus and stomach, capsaicin is certainly tied to issues with acid reflux and heartburn. Most individuals can limit the amount of capsaicin they intake to minimize this discomfort, but a true sensitivity will require its elimination.

There is no direct evidence of nightshade vegetables causing arthritis, or of their elimination relieving symptoms. However, anecdotal evidence would suggest that some people have experienced a decrease of symptoms, so I do not take these experiences lightly. People frequently have joint pain associated with nightshade sensitivity.

Now whether it is because of the potential that vitamin D3 and calcitriol have to calcify soft tissue, or the effects of neurotransmitters and pain receptors, or something not yet discovered, we do not know for sure. But it certainly cannot hurt to eliminate nightshade vegetables to see if they are contributing to your pain.

Lastly, for those who suffer from an autoimmune disease, it’s worth looking into whether or not nightshade vegetables may cause or “trigger” inflammation in the body and, thus, contribute to the symptoms. The autoimmune protocol diet (AIP) was developed because many foods allowed on the Paleo diet — such as nuts, seeds, dairy products, eggs and yes, nightshade vegetables — could also trigger symptoms in those with an autoimmune disease.

Nightshade Foods List

When attempting to eliminate nightshade vegetables to confirm sensitivity, it is important to be thorough.

There are over 2,000 species of nightshades, herbs and non-edibles included. A list of commonly eaten nightshade vegetables is important, plus common products that may use nightshade-derivatives. The following list* can help you get started, but it is advised to work with a holistic professional to help you develop a thorough and successful plan:

• Tomatoes
• ­White potatoes
• ­Eggplant
• ­Okra
• ­Peppers
• ­Tomatillos
• ­Sorrel
• ­Gooseberries
• ­Ground cherries
• ­Pepino melons
• Tobacco
• ­Paprika
• ­Cayenne pepper
• Capsicum
• Ashwagandha

*Note that blueberries, goji berries and huckleberries all include similar alkaloids. They are not nightshades, but it may be important to eliminate them at the same time. Be cautious of anything that might contain potato starch as a thickener or filler, including medications, baking powders, and even envelope glue can contain potato starch.

Allow around three months for your elimination to fully be complete before you make a judgment or begin trials — remember that solanine can store in the body for some time.

This list of nightshade vegetable substitutions should help you adjust to your new diet:

• Sweet potatoes, yam and purple potatoes
• Cauliflower
• Celery
• Radishes
• Fresh fruit like blueberries, grapes, orange slices and melon
• Mushrooms
• Spices like black and white pepper instead of red pepper

Final Thoughts

Clearly, nightshade vegetables are not universally dangerous. Many of them have strong health benefits to offer the body. Even the alkaloid compounds cannot be completely cast aside — capsaicin can be a useful analgesic, and even nicotine has been evaluated for its potential to reduce risks of disease.

However, if you are suffering from symptoms that could be tied to nightshade sensitivity, taking the time to eliminate them from your diet and give your body a chance to recover might save a lifetime of pain and discomfort. And, as with all foods, choosing the best-quality versions and utilizing them in a whole foods diet is key.

The post Nightshade Vegetables: How to Find Out If They’re Bad for You appeared first on Dr. Axe.

Eating seasonally benefits not only local farmers and the environment, but also the quality of your overall diet. For example, the Seasonal Food Guide tells us, “Seasonal food is fresher, tastier and more nutritious than food consumed out of season.” That means consuming fall and winter vegetables and fruit in the cold months and eating spring and summer fruit and vegetables in the warm months.

So when the weather gets cold and the local outdoor markets tend to shut down, what vegetables grow in the winter?

Examples of cold-weather crops that can usually be grown successfully even when it’s frigid outside include:

• broccoli
• Brussels sprouts
• endive
• cabbage
• beets
• celeriac

These are rich in nutrients, including vitamins C, A and K, plus fiber, that support a healthy gut and immune system during the coldest months of the year.

Using these veggies, you can make healthy and hearty recipes like crockpot soups, mashed potatoes, or roasted winter vegetables with herbs and olive oil. Read on to find out more about the best vegetables to purchase and grow during the winter, plus specific reasons why they make healthy additions to your diet.

What Are Winter Vegetables?

Winter vegetables are those that can grow even when the weather is very cold outside, including when there’s a frost. The benefit of opting to eat produce during the time of the year when it’s in season, including during the winter, include:

• Purchasing locally grown foods helps support local farms.
• It helps maintain farmland and open spaces in your community and benefits the overall ecosystem (especially if organically/sustainability grown).
• Locally grown and distributed food generates jobs in your area.
• The produce does not require long distances for transport, which has environmental benefits.
• The food tends to be more nutritious since it’s fresher, plus it usually tastes better.

Some types are considered root vegetables because they grow below the ground. Many of these veggies (such as carrots, potatoes and beets) are higher in starch and sugar than other varieties of veggies, but this actually helps them thrive in cold climates.

Some winter veggies actually develop a higher starch/sugar content when temps drop in order to help them withstand frost, which contributes to a delicious flavor (yet another reason to eat seasonally!).

Not all winter produce falls into the root vegetable category. Cruciferous veggies also grow in the winter, such as broccoli, kale, Brussel sprouts, cauliflower and cabbage.

Here are some of the more well-known vegetables that grow throughout the colder months of the year:

• Broccoli
• Kale
• Brussel sprouts
• Cauliflower
• Endive
• Cabbage
• Beets
• Celeriac
• Fennel
• Jerusalem artichokes
• Carrots
• Parsnips
• Radicchio
• Chicory
• Escarole
• Frisee lettuce
• Kohlrabi
• Leeks
• Shallots
• Rutabaga
• Turnips
• Radishes
• Garlic
• Winter squash varieties (including acorn, butternut, delicata, spaghetti and kabocha squash)

Related: Can You Eat Snow? Whether It’s Safe, Plus Pros + Cons

Top 12 Healthiest Winter Vegetables

What makes some winter vegetables excellent additions to your diet? Here are some of the benefits associated with our top 12 picks for winter vegetables:

1. Jerusalem Artichokes

Jerusalem artichokes (also called sunchokes) are a great source of prebiotics, including inulin, which help feed healthy probiotic bacteria in the gut. They are also high in essential minerals like potassium, iron and copper.

2. Broccoli

Broccoli is high in fiber, cancer-fighting compounds like glucosinolates, antioxidants such as carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, and more.

3. Kale

Kale is packed with flavonoid antioxidants, including quercetin and kaempferol; plus vitamins A, C and K; B vitamins; calcium; copper; manganese; potassium; and magnesium.

4. Brussels Sprouts

Not only do Brussels sprouts taste great when roasted, but they are full of antioxidants that help fight cancer, fiber, calcium, potassium, folate, vitamin C and vitamin K.

5. Cauliflower

Cauliflower makes an excellent substitute for potatoes in low-carb recipes and is high in essential vitamins, carotenoids, fiber, soluble sugars, minerals like folate and potassium, and phenolic compounds. Various antioxidants found in cauliflower — including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol — can help reduce oxidative stress in the body.

6. Escarole

Like other dark greens, escarole is low in calories but high in fiber, vitamin C, vitamin A, calcium, vitamin K and iron. It’s also a great source of several antioxidants and polyphenols, including caffeic acid, vitamin C and flavonols, which promote healthy aging.

7. Cabbage

All varieties of cabbage are low in calories but high in filling fiber (including insoluble fiber, which supports digestive health), as well as vitamin C, vitamin K, manganese and antioxidants, such as anthocyanins.

8. Beets

Beets are unique because they’re one of the best dietary sources of nitrates, which help promote healthy blood flow and blood pressure. They are also a great source of fiber, folate, manganese, potassium, iron and vitamin C, not to mention protective compounds including betanin and vulgaxanthin, which fight inflammation.

9. Carrots

Adding carrots to your diet is a smart way to up your intake of vitamin A/beta-carotene, which supports healthy skin and vision/eye health. Carrots are also high in antioxidants, including lutein and zeaxanthin, which further support healthy aging and fight free radical damage, as well as vitamin K, potassium, thiamine, niacin and fiber.

10. Fennel

Fennel is a veggie known for promoting digestive health thanks to the presence of unique compounds that give this veggie anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties. Fennel bulb contains a number of disease-fighting phenolic compounds, including bioflavonoids, phenolic acids, tannins, coumarins and hydroxycinnamic acids, as well as potassium, vitamins C and A, and B vitamins.

11. Winter Squash

Nutritionally, winter squash has many things in common with sweet potatoes, including being high in vitamin A (alpha-carotene and beta-carotene), vitamin C, vitamin B6, magnesium, fiber, antioxidant and anti-inflammatory compounds, and polysaccharide carbohydrates.

12. Chicory

Chicory root is most often used to make herbal tea that has digestive-soothing effects. It can make a great replacement for coffee and helps regulate loss of appetite, upset stomach, constipation and bloating. It’s also high in fiber and acts as a prebiotic — plus it supplies manganese and B vitamins.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

How to Add Them to Your Diet

Looking for simple ways to add more fall and winter vegetables to your meals? Several ideas include:

• Making roasted winter vegetables simply by roasting them in a 400 degree oven for about 30 minutes with olive oil, salt and pepper
• Making vegetable soup or stews
• Fixing up “faux potatoes” using turnips or cauliflower
• Incorporating cruciferous veggies like broccoli and cauliflower into grain-free “pizza” crusts
• Adding chopped veggies like carrots, kale, shallots and leeks into homemade veggie burgers or omelets
• Stuffing winter squash with quinoa or other whole grains
• Adding raw kale to smoothies
• Making winter salads with leafy greens and roasted veggies
• Sauteeing greens with garlic and olive oil

Give these healthy winter vegetable recipes a try:

• Creamy Broccoli Soup Recipe
• Raw Superfood Carrot Salad Recipe
• Roasted Brussels Sprouts with Apples & Pecans Recipe
• Spicy Kale Chips Recipe
• Roasted Beets Recipe with Balsamic Rosemary Glaze

How to Grow

Looking for a list of winter vegetables to grow in your own garden? Some of the easiest veggies to grow in home gardens throughout the coldest months of the year (usually November through March in the Northern Hemisphere) include:

• carrots
• turnips
• cabbage
• kale
• onions/shallots
• garlic
• squash

Here are tips for sustaining a successful veggie garden throughout the winter:

• According to Savvy Gardening, “The key to a successful winter harvest is to know the right vegetables to grow in winter and pair them with the right season extenders. That means growing cold tolerant crops in structures like cold frames, mini hoop tunnels, greenhouses, or polytunnels.”
• Start with just a few crops and a cold frame or mini hoop tunnel. Some also like to add a layer of polyethylene film, fabric or flannel on top for extra protection in very cold climates.
• Most vegetables to grow in winter are planted from mid-summer to early autumn. Those that are less tolerant of the cold should be picked by December, while others can last longer.
• If you’re looking for veggies with a long growing season, try onions, shallots and garlic, which are simple to grow nearly year-round.
• Carrots, parsnips and beets are all good to grow in the cold since they grow underground and benefit from a layer of protection. Mulch and fabric can also be placed on top of the soil to keep it insulated. These veggies do best when planted in late summer.
• Try creating a garden bed for greens using cold frames and tunnels, including spinach, escarole, kale and Swiss chard, which can be sowed in early autumn and will keep producing tender young leaves throughout the winter. If you have a greenhouse you can also experiment with many other greens during the winter, including mustard greens, lambs lettuce, arugula, mache, and “Asian greens” such as pak choi, tatsoi and mizuna.
• Winter squashes grow best in areas where it’s not very cold in the winter. The seeds are planted right in the ground, such as in rows or hills, or placed into aged manure or dug deep into the ground. They need a lot of space and water to thrive and have a long growing season. They are usually planted in late summer.

Risks and Side Effects

Although most people can benefit from adding a variety of winter vegetables to their diets, those with certain medical conditions may have to limit or avoid some varieties due to the presence of certain types of carbohydrates or minerals.

For example, people who are sensitive to FODMAPs may need to limit the amount of cruciferous veggies they consume, and those with kidney-related issues may need to watch their potassium intake from root veggies due to the effects on kidney function, especially if they take medications to control their blood pressure.

Some winter veggies, such as beets and squash, are also a bit higher in carbs and sugar compared to non-starchy veggies, so they may need to be eaten in only small amounts if someone is closely watching blood glucose levels or following a low-carb diet or keto diet.

Conclusion

• Winter vegetables are those that grow in the cold months of the year, usually from November through March. Some of the most popular types include cruciferous veggies like broccoli and Brussels sprouts, greens like escarole and kale, beets, onions, carrots, fennel, and winter squash.
• Depending on the specific kind, benefits of adding these veggies to your diet include supplying you with vitamins C, A and K for immune support; potassium and magnesium; fiber; prebiotics; and various antioxidants.
• Some ideas for preparing them at home include making roasted vegetables, veggie soup and stews, omelets, veggie burgers, stir-fries, and “faux potatoes.”
• Eating seasonally also benefits local farmers, and the produce is usually fresher, tastier and more nutritious than food consumed out of season.

The post Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes) appeared first on Dr. Axe.

Diets rich in antioxidants — which help to fight against free radical damage that contributes to aging and disease — are recommended for people of all ages. One group of foods that provides some of the highest contents of antioxidants, in addition to many other essential vitamins and minerals, is leafy greens, such as popular types like kale and spinach.

Researchers have found that a diet inclusive of dark leafy greens can defend the body against experiencing cellular damage, which is associated with health problems, such as:

• neurodegenerative diseases
• heart disease
• diabetes
• certain types of cancers
• earlier mortality

Top 11 Leafy Greens

Which are green leafy vegetables?

Leafy greens are considered to be any type of plants with leaves and/or stems that are eaten as vegetables. This category includes various types of salad greens, pot herbs, vegetable greens and microgreens.

Which are the best leafy green vegetables?

“Dark leafy greens” are among the healthiest because a rich/deep green color indicates a high level of antioxidants. While there isn’t necessarily just one type of green veggie that is the best, some of the richest in nutrients include:

1. Watercress
2. Kale
3. Swiss chard
4. Microgreens (like broccoli, kale and cabbage sprouts)
5. Spinach
6. Mustard greens
7. Dandelion greens
8. Collard greens
9. Turnip greens
10. Beet greens
11. Bok choy

Is broccoli a leafy green? Broccoli — along with Brussels sprouts and cauliflower — is actually a cruciferous vegetable rather than a leafy green.

However, it’s possible to eat broccoli microgreens, which are seedlings of edible vegetables that are eaten just when the leaves have developed, rather than when the vegetable has fully matured.

Related: 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits)

Benefits

Because they’re loaded with nutrients and phytochemicals but very low in calories, there are loads of benefits of leafy greens. In fact, these veggies are among the most nutrient-dense foods available to us, considering they are low in sugar, carbohydrates, sodium and cholesterol.

What are leafy greens rich in? Some of the vitamins, minerals and antioxidants found in most greens include:

• vitamin C
• vitamin E
• vitamin A/beta-carotene
• vitamin K
• folate
• fiber
• antioxidants
• polyphenols
• flavonoids
• lutein
• carotenoids
• sulforaphane
• and more

They also provide a hefty dose of magnesium, iron, potassium and calcium.

Here’s more about the benefits of eating leafy greens:

1. High in Cancer-Fighting Compounds

Almost all leafy greens are full of cancer-fighting compounds that help protect healthy cells from being damaged. For example, kale and other veggies in the Brassica family contain glucosinolates, quercetin, kaempferol and beta-carotene, which have all been shown to have anti-cancer effects.

According to the U.S. Department of Agriculture, “Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer.”

Folate is also found in dark leafy greens, such as spinach and collards, which is needed to facilitate normal cell division and repair cells that defend against cancer development. For instance, there’s been a link found between higher intake of folate and lower risk for colon, breast, cervix and lung cancers.

2. Support Heart Health

Eating greens, such turnip greens, spinach and Swiss chard, will boost your intake of anti-inflammatory compounds along with potassium, which is necessary for maintaining healthy blood pressure and for muscle and nerve functioning.

A higher intake of fiber from vegetables is also associated with a lower risk for cardiovascular issues, like high cholesterol and coronary artery disease. Additionally, high vitamin K intake supports normal blood clotting and assists in arterial health.

3. Aid Digestion

Greens contain a combination of dietary fiber, electrolytes, such as magnesium and potassium, and glucosinolates that can help support detoxification and liver health by facilitating the production of important enzymes. They’re also capable of reducing constipation when consumed as part of a high-fiber diet.

These veggies are also beneficial for maintaining metabolic health and keeping your energy up due to being good sources of B vitamins, folate and iron — which are needed for nutrient absorption, healthy blood flow, prevention of anemia and fatigue, and more. 

4. Help Protect Your Eyes and Vision

Most leafy greens contain high amounts of the antioxidants called lutein and zeaxanthin, as well as beta-carotene and vitamin C, which are known to protect eyes from oxidative damage and vision-related problems, such as macular degeneration.

5. Can Help You Maintain a Healthy Weight

Greens are low glycemic index foods that can help fill you up without adding many calories to your diet. Enjoying a daily salad, side of steamed greens or green smoothie is one way to help you maintain a healthy body weight.

Greens are especially recommended for people susceptible to type 2 diabetes, since they have anti-inflammatory and antioxidant properties.

6. Protect Cognitive Health

Studies have found that consumption of approximately one serving per day of green leafy vegetables daily can help slow cognitive decline (such as by lowering the risk for Alzheimer’s and Parkinson’s).

Other benefits of eating dark leafy greens include:

• supporting healthy blood clotting
• maintaining bone strength
• lowering the risk for type 2 diabetes
• fighting insulin sensitivity

How to Add to Your Diet

Many greens can be enjoyed both raw or cooked — however there are pros and cons to both approaches. For example, cooking greens can improve their taste and make their antioxidants more available, but it may also reduce levels of vitamin C.

For ideas on how to eat more leafy greens, try the following:

• Steam or sauté bitter greens like mustard, dandelion or kale to make them more appetizing.
• Add microgreens to sandwiches, salads, wraps or to garnish soups.
• Toss a handful into a green smoothie. Spinach and kale are popular for this use. Trying combining them with apple, mango, pineapple, raw honey and fresh ginger.
• Make pesto sauce using your favorite greens and herbs. Try blending together one cup of microgreens, one up of basil or cilantro, one chopped shallot, one minced garlic clove, zest and juice of 1/2 lemon.
• Add some greens, such as Swiss chard or mustard greens, to whole grain pasta dishes along with garlic, olive oil, cherry tomatoes and chopped basil.
• Try having greens such as bok choy or mustard greens Asian-style by sautéing them with soy sauce, garlic and sesame oil.
• Sub collard greens for a regular wrap or bread to make a low-carb sandwich. Blanch the greens in boiling water for about three to five minutes first to soften them.
• Throw some veggies such as beet or turnip greens into an omelet to add volume and nutrients.
• Stuff a wrap or sandwich with watercress for a tasty “bite” and also to boost your vitamin and mineral intake.

Risks and Side Effects

While they are generally health-promoting foods and unlikely to cause side effects, greens can potentially contain harmful bacteria and microbes if they are aren’t transported and stored properly, such as E.coli, Salmonella, Listeria and Cyclospora.

To help reduce the risk for eating contaminated veggies, rinse all fresh produce well under running water to help remove some of the germs and dirt. Also check expiration dates, and check to see if your prepackaged leafy greens are labeled ready to eat, triple washed or no washing necessary, so you know how well they need to be cleaned.

Store pre-cut and packaged greens and salads in the refrigerator at a temp that is 40 degrees Fahrenheit or below. Don’t leave greens out at room temp for more than several hours, which can cause bacteria to grow.

Conclusion

• Leafy greens are some of the most nutrient-dense foods and are considered important additions to a healthy, anti-inflammatory diet.
• They are loaded with disease-fighting nutrients and antioxidants, such as vitamins C, A and K; flavonoids; carotenoids; fiber; folate; and more.
• Some of the healthiest types to focus on include spinach, kale, mustard, dandelion, turnip greens and bok choy.
• These veggies can help protect you from heart disease, obesity, diabetes, vision loss and some cancers.

The post Top 11 Leafy Greens (& Their Benefits) appeared first on Dr. Axe.

Historically, the shallot has been used for both for its nutritional and aromatic properties in Indian, Asian, French and Mediterranean cooking. Are shallots good for you? You bet. They not only add a sweet and pungent flavor to recipes, but they also come loaded with antioxidants, vitamin A, vitamin C and some important minerals, too.

The shallot is considered an important plant in Indian medicinal practices and is commonly prescribed as an effective remedy for several ailments in Ayurvedic medicine. In fact, it’s been used to heal numerous bodily conditions for thousands of years – both internally and externally, thanks to its natural “cooling” effect on the body. This makes shallots (and onions too) beneficial for lowering inflammation, muscle aches, swelling and water retention.

You may be wondering a few things, such as: What can I use shallots for? Are shallots better than onions? And can I substitute an onion for a shallot? Just like other vegetables that have a similar taste, including onions and garlic, shallots can either be eaten raw or cooked, which makes them versatile and easy to incorporate into recipes. Studies suggest that fighting cancer, reducing food allergies, and enhancing detoxification are all known benefits of eating this vegetable.

What Are Shallots?

What is a shallot exactly? Are shallots onions? A shallot, which has the scientific name Allium cepa (or previously aggregatum), is a type of onion and a member of the Amaryllidaceae plant family (also called the allium family), which includes more than 1,600 different plant species.

Shallots, onions and garlic all are bulbs, or underground stems, that have strap-like leaves, strong tastes and a high concentration of antioxidants. Just like with onion nutrition and garlic nutrition, shallot nutrition is known to have potent anti-cancer properties and immune-enhancing effects.

Shallots are smaller than white, yellow and red onions. Today, many types are grown around the world, with their skin color varying from golden brown to gray to light red. Most shallots have a copper-colored peel and an off-white flesh, which is sometimes broken up by green or magenta lines.

Compared to white and yellow onions, shallots are described as having a richer and sweeter taste. Some people also describe their taste as more potent, while others say they are more subtle. This seems to depend on size. Smaller ones usually taste milder.

The fact that shallots and other onions have “bite” in terms of their flavor is a sign of their nutrient content. Their pungent flavor is believed to an indication of their blood vessel-dialing properties and ability to improve circulation and lower disease-causing inflammation. This is the reason why the shallot is known as a heart-healthy food, just like garlic is.

In Ayurveda, shallots are thought to contain five of six types of tastes that foods are classified by: sweet, sour, bitter, spicy and astringent. This is why “a little goes a long way” when you use this ingredient when cooking — it makes a big impact even when you use such small amounts.

The shallot is thought to have originated in Central or Southeast Asia thousands of years ago. The vegetable quickly traveled from there to India and regions within the eastern Mediterranean, where it is still widely used today.

What is a it named in different parts of the world? The name “shallot” dates back to Ancient Greek times, but around the world shallots go by many different names. The Indian names include kanda or gandana, while ham, brambang and other names are used in places like the Philippines and Thailand.

Types

• Brown shallots (also known as English or Dutch) are the most commonly available in many parts of the world. These are small, have a light brown skin and have a mild flavor.
• Pink shallots have a pink skin and a crisp texture. Their flavor is more pungent. These are sometimes called “false shallots” or “Jersey shallots.” Their skin is pinkish-orange, and their flesh is usually white to light purple.
• Banana shallots are the largest variety. They have a smooth, tan-colored skin and are slightly milder in taste.
• Asian shallots are smaller and have a deep purple color.
• French gray shallots, also known as griselles, are pear-shaped and have a subtle flavor.

Health Benefits

1. High Source of Antioxidants

Are shallots better than onions in terms of their antioxidant health benefits? Even though used less often in recipes, they are thought to contain more flavonoid and phenol antioxidants than most other members of the onion family. This makes them one of the best anti-inflammatory foods for reducing free radical damage and fighting various chronic diseases.

Two sets of compounds make up the majority of shallots’ known healing properties: sulfur compounds, such as allyl propyl disulphide (APDS), and flavonoids, such as quercetin. These compounds’ effects are primarily how both onions and garlic have benefits for reversing disease.

According to a report published in the Indian Journal of Experimental Biology, both onions and garlic contain protective sulfur-containing compounds mainly in the form of cysteine derivatives called cysteine sulfoxides. These wind up naturally decomposing when you eat them because they interact with your digestive enzymes, in the process producing beneficial compounds called thiosulfinates and polysulfide. These special decomposed products are considered valuable but delicate. They are mostly found in the oils of onions and garlic.

Because they hold the majority of sulfoxides, the oils of shallots (and other onions too) possess “antidiabetic, antibiotic, hypo-cholesterolaemic, fibrinolytic and various other biological actions.” This means they can help control blood sugar levels, help prevent insulin resistance, fight bacterial and viral infections, help lower cholesterol levels naturally, and prevent blood clots from forming. Other studies also show that allium veggies or herbs have anti-inflammatory and antimicrobial properties that benefit skin, blood vessels, digestive organs and muscle tissue.

2. Cancer Fighting

You probably already know there’s a strong link between cancer prevention and your diet. Research published in the Asian Pacific Journal of Cancer Prevention in 2012 showed that ethyl acetate extracts (EEOs) found in shallots and other onions have potent inhibitory effects on animal fatty acid synthase (FAS) that help slow down the growth of cancerous cells.

What is a shallot capable of helping with when it comes to cancer prevention? The ability to induce apoptosis, or self-destruction and death of dangerous cells, is well-researched in allium vegetables. This appears to be especially beneficial for fighting some of the most common types of cancers, including breast, stomach and colon cancers.

Results from one large case study indicate that consumption of allium vegetables may considerably reduce the risk of stomach cancer. The association was investigated in the Netherlands Cohort Study on diet and cancer, which started in 1986 and followed 120,852 men and women ranging in age from 55 to 69 years. A strong inverse association between onion consumption and stomach cancer incidence was found, and many other studies have found similar findings.

3. Improve Heart Health

Onions’ many antioxidants, including allicin and quercetin, are considered anti-hypertensives. Based on human and animal studies, onions’ quercetin may reduce blood pressure. Allicin is a special and somewhat unique compound found in shallots, garlic and other onions that is released when you puncture their skin.

According to a 2013 review done by the Department of Applied Biology at Hong Kong Polytechnic University, “Allicin was discovered to further protect the cardiovascular system by enhancing antioxidant status and lowering the level of reactive oxygen species and stimulating the production of glutathione.” Glutathione is often called a “master antioxidant” and known for powerfully improving health in multiple ways.

Allicin compounds can inhibit a certain reductase enzyme that is produced in the liver in order to make cholesterol. They help improve circulation and dilate blood vessels, which makes them a great food for lowering high blood pressure.

Shallots are also a good source of potassium. Potassium helps regulate your body’s fluid levels and plays an essential role in nerve and muscle functioning, including one of your one most important muscles: your heart. Eating plenty of potassium-rich foods supports a healthy metabolism since this mineral is needed to break down carbohydrates into usable energy. Plus potassium is linked to cardiovascular health by way of helping lower high blood pressure and offsetting the effects of a high-sodium diet.

4. Might Help Fight Obesity

Some studies have found that EEOs present in shallots can also suppress lipid (or fat) accumulation and potentially help prevent obesity. Since obesity is closely related to heart disease, diabetes and cancer formation (obese patients are considered to be at an elevated risk of developing various cancers and other chronic diseases), onions might be useful for preventing both weight gain and obesity-related complications.

5. Help Prevent or Treat Allergies

Results from numerous studies have shown that shallots have promising anti-allergic effects that can be attributed to their anti-histaminic, anti-inflammatory and antioxidant activities. A study published in the Journal of Medicinal Food found that shallots and onions are effective for impacting various events responsible for allergic reactions.

When shallot extract was given to mice, they experienced a reduced histamine release and other benefits related to common allergy symptoms. A substantial reduction in lipid peroxidation within the lungs was found, and a higher level of protective antioxidant activity, especially superoxide dismutase activity, was also observed with lung tissue. This means that shallots and onions can help reduce symptoms of certain allergies.

6. Have Antibacterial and Antiviral Properties

Both shallots and garlic produce biochemical reactions that are known to fight infections, viruses and inflammation. When various immunological parameters of the shallot have been studied, researchers have found that the vegetable’s antioxidant enzymes (especially superoxide dismutase and glutathione peroxidase) help fight common illnesses and more serious infections, too.

Onions have also displayed antifungal activity against various fungi in many studies, including candida. If you want to fight candida symptoms naturally, low-sugar, healing veggies like shallots should be at the top of your list.

Research has found that onions contain natural antibacterial activities that can help alkalize the body and fight even strong, potentially deadly forms of bacteria. Allicin found in the shallot, onions and garlic is also a powerful antimicrobial that offers protection against a wide range of bacteria, including some multidrug-resistant bacteria that are especially dangerous.

7. Improve Circulation and Detoxification

Both shallots and garlic are thought to help remove carcinogens and toxins from the digestive tract thanks to their circulating-boosting abilities. According to traditional forms of medicine, something that tastes pungent on your tongue, including the shallot and garlic, are also thought to lower heat exhaustion and inflammation and prevent dehydration or overheating. This is one reason why onions are commonly eaten in many warm climate countries.

Onions can help stimulate digestive enzymes, heal the gut, lower oxidative stress within the digestive organs, and prevent inflammation associated with food allergies or sensitivities. They are also an effective ingredient for helping with liver detox.

8. Can Help Control Blood Sugar Levels

Onions are known to be natural anti-diabetics, since many studies have shown that they have beneficial effects on insulin and might also help control weight gain. Shallots and other alliums are thought to be a part of a diet that helps naturally treat diabetes since they have hypoglycemic-preventing effects that stimulate insulin secretions. This lowers inflammatory responses that are associated with diabetes and other autoimmune diseases.

According to researchers from the University of Michigan, eating large amounts of onions has been shown to lower blood sugar levels in people with diabetes, possibly by blocking the breakdown of insulin in the liver. APDS compounds in shallots have been shown to block the breakdown of insulin by the liver and possibly stimulate insulin production by the pancreas, which increases the amount of insulin within the blood and reduces glucose.

Nutrition Facts

One ounce of raw shallots (about 28 grams) contains approximately:

• 20.2 calories
• 4.7 grams carbohydrates
• 0.7 grams protein
• 333 international units vitamin A (7 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 2.2 milligrams vitamin C (4 percent DV)
• 0.1 milligrams manganese (4 percent DV)
• 93.5 milligrams potassium (3 percent DV)
• 9.5 micrograms folate (2 percent DV)
• 0.3 milligrams iron (2 percent DV)
• 16.8 milligrams phosphorus (2 percent DV)

In addition to the sulfoxides found in the shallot and other alliums, there are also peptides and proteins present that are capable of various immune-boosting activities — making the shallot an important source of therapeutic agents.

Vs. Onion

Shallots and onions are both members of the same plant family but different species. This means that they are related, but shallots are not “a younger version of an onion.” The shallot’s closest relatives are garlic, chive, leeks and Chinese onions.

Compared to onions, shallots are usually smaller, have finer layers and contain less water. They are also described as having a sweeter taste, which makes them the best complement to fish and chicken. Because they contain more water than onions, they usually require a longer cooking time to caramelize.

How to Choose

Similarly to how garlic grows, shallots are formed in clusters, which is why you might see several packaged and sold together. Their peak season is naturally through the summer months, but you can usually find them in larger grocery stores year-round.

What is a shallot supposed to look like? Healthy shallots have their skin on and don’t have any visible bruises. It’s best to buy ones that feel somewhat firm and store them at room temperature.

How can you tell if shallots are bad? Avoid shallots that have soft spots or damp or mouldy patches, which can indicate they are rotting.

Store them in a cool, dark, dry place with good air circulation. If you purchase them when fresh, they will stay good for several weeks. Shallots can also be chopped and frozen up to three months — just know that they will have less bite once defrosted.

How to Use

You can choose to eat shallots raw (they taste similar to red onions), cooked or even pickled in vinegar. Most often they are cooked, either by being sautéed in a pan or roasted.

It’s recommended that you peel shallots before eating them. To do this, trim off the top and then peel. Some people choose to first put shallots in boiling water for a minute which makes peeling easier.

It’s best to cut into fresh shallots just before you’re ready to use them, which will keep their delicate antioxidants better protected within their skin.

Some of the many ways you can prepare shallots include making:

• fried shallots/crispy shallots cooked in coconut or olive oil
• pickled shallots
• raw, minced shallots, which can be added to salad dressings
• roasted shallots
• caramelized shallots

You can try pan-frying shallots for about two to three minutes or roasting them for about 20 minutes. They make a great addition to sautés, stir-fries, whole-grain side dishes, salads, soups and casseroles.

Some flavors that shallots go well with include rosemary, thyme, balsamic vinegar and olive oil, so together these make a perfect sauce or marinade for lean beef or chicken recipes. Definitely try using shallots with garlic, since you’ll get double the immunity-boosting benefits that way. Also, try combining raw shallots with fresh fruit or vegetables to make healthy salsas (pineapple, jalapeno and shallot salsa, for example).

In the U.S, they tend to be more expensive than other onions because they are usually imported. They can also be more difficult to grow, especially when organically grown, which means lower yields and a higher cost.

Recipes

It’s considered a staple ingredient for adding nutrients, along with big flavor, to recipes around the world. For example, in India shallots are used in curries and different types of sambar, a staple lentil-based dish and shallots recipe. They are also commonly pickled in red vinegar to mellow out their “bite” a bit and then ­served along with sauces and papad on a mixed condiments tray.

In Iran, shallots, called mousir, are grated and mixed into dense-savory yogurt, which is served in almost every restaurant as a condiment for grilled kebabs. Throughout the Middle East and other parts of Asia, shallots are also pickled and used to make different types of sour side dishes consisting of a variety of vegetables soaked in vinegar. It’s common to find this type of dish in Iranian and Persian restaurants, for example.

In traditional Southeast Asian cuisines, including those of Vietnam, Thailand, Cambodia, Malaysia, Philippines and Indonesia, shallots and garlic are used together as spices and commonly eaten raw. They are usually paired with cucumbers when pickled in vinegar or sometimes fried in coconut oil to make crispy shallot chips.

Risks and Side Effects

Most people can eat shallots and other onions without any side effects, although for some they might be hard to digest or cause interactions with certain medications. Higher intakes of onions may worsen existing heartburn or acid reflux, for example, although they don’t usually cause heartburn in people who do not already have it.

Onions and shallots are also foods that can worsen IBS-related symptoms for some people, since they contain FODMAP carbohydrates that have the potential to cause digestive issues when they aren’t properly broken down in the gut. If you have IBS and related symptoms like constipation or bloating frequently, it’s worth doing an elimination diet and seeing if removing common-culprit foods like garlic and onions can help.

There have also been a small number of reports of allergies to onions, including among people with asthma, skin rashes and red, itchy eyes. Onions and shallots are safe for children and during pregnancy or nursing, but again they have the potential to add to acid reflux, which is something you’ll want to monitor.

Final Thoughts

• Shallots are a type of onion and a member of the Amaryllidaceae plant family (also called the allium family).
• They contain more antioxidants (flavonoids and phenols) than other members of the onion family. They can help reduce oxidative damage and fight various health problems like infections, high blood sugar levels/insulin resistance, blood clots and high LDL cholesterol levels.
• Shallots contain many antioxidant including sulfoxides, which give them antibiotic, antidiabetic and fibrinolytic properties.
• There are many types of shallots. The skin varies from pink to golden brown to gray to red, and shallots have a sweet, complex and slightly garlicky taste.
• Where can I use shallots? They can be eaten raw (usually in salads and dressings), cooked (such as sautéed or roasted) or pickled. Shallots are a good addition to salad dressings, fish and chicken dishes, stir-fries, sautés, salads, soups, side dishes, and casseroles.

The post Shallots: the Type of Onion with Cancer-Fighting and Heart-Improving Properties appeared first on Dr. Axe.

The potato is a staple food in American cuisine, often used as in side dishes to accompany a protein and vegetable. This vegetable is inexpensive, available worldwide and relatively easy to grow. So are potatoes healthy, and if so, how many should eat?

The biggest vegetable crop in the United States, potatoes are one of the most commonly eaten foods in the country. Although they aren’t as popular in recent decades because more people opt for low-carb foods, potatoes have served as a nutritious and filling food for centuries, beginning in South America.

They are underground tubers that grow on the roots of potato plants and one of the most popular root vegetables around.

Today, there are many types of potatoes at any local grocery store, but the humble white potato remains a classic and favorite fall vegetable. It’s commonly baked, mashed and fried and added to countless recipes, from stew to savory pies.

Health Benefits

Potatoes on their own offer a range of health benefits that come from their impressive nutrition content. Keep in mind, however, that once you start adding toppings, like cheese, sour cream, bacon or excessive salt, or you eat snack foods like potato chips, you counteract some of these potential benefits.

When you’re mindful of your portions and toppings, potatoes offer the following health perks:

1. High in Fiber

Potatoes are a good source of dietary fiber, which is key for digestive health. Eating high-fiber foods promotes regularity, supports weight loss and improves cardiovascular health. Fiber also promotes healthy cholesterol levels.

2. High in Vitamin C

Potatoes are considered a great source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, improving immunity and boosting the absorption of other consumed nutrients.

Research shows that vitamin C also promotes healthy skin and collagen formation, an important protein that aids wound healing and is used to form blood vessels, ligaments and tendons. As adults age, their collagen production declines, which is why eating vitamin C foods is beneficial.

3. Aids Digestion With Prebiotics

The resistant starch found in potatoes serves as a prebiotic, a non-digestible fiber compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and your body’s response to stress, reduce inflammation, aid weight loss, and improve digestion.

4. Good Source of Potassium

Potatoes are a good source of potassium, an essential nutrient that’s needed to maintain fluid and electrolyte balance in the body. Potassium is also required for several body functions, including maintaining hydration and allowing for organs such as the heart, kidneys and brain to work properly.

Studies show that eating high-potassium foods promotes heart health, helps lower blood pressure, reduces the risk of stroke, and may even prevent PMS cramps and muscle weakness.

5. Contains Vitamin B6

While not as high in vitamin B6 as animal meat, beans and seeds, potatoes are a good source of the micronutrient and therefore help maintain healthy metabolism and other important body functions.

Eating potatoes helps support brain function, improve mood, protect eye health and reduce inflammation because of their vitamin B6 content.

Potato Nutrition Facts (and Types)

Potatoes contain bioactive plant compounds that have health-promoting properties, including lutein, chlorogenic acid and glycoalkaloids. They are also rich in fiber and micronutrients.

One medium-sized baked potato (about 173 grams) with the skin contains roughly the following:

• 161 calories
• 36.6 grams carbohydrates
• 4.3 grams protein
• 0.2 grams fat
• 3.8 grams fiber
• 16.6 milligrams vitamin C (28 percent DV)
• 0.5 milligrams vitamin B6 (27 percent DV)
• 926 milligrams potassium (26 percent DV)
• 0.4 milligrams manganese (19 percent DV)
• 2.4 milligrams niacin (12 percent DV)
• 48.4 micrograms folate (12 percent DV)
• 48.4 milligrams magnesium (12 percent DV)
• 121 milligrams phosphorus (12 percent DV)
• 1.9 milligrams iron (10 percent DV)
• 0.2 milligrams copper (10 percent DV)
• 0.1 milligrams thiamine (7 percent DV)
• 0.7 milligrams pantothenic acid (7 percent DV)
• 0.1 milligrams riboflavin (5 percent DV)
• 3.5 micrograms vitamin K (4 percent DV)
• 0.6 milligrams zinc (4 percent DV)

Potatoes come in a variety of shapes, sizes and colors. The most common types of potatoes include:

• White and red potatoes: White, red, yellow, russet and fingerling potatoes are among the most common. They are low in price and easy to incorporate into meals. While other types of potatoes are higher in nutritional value, these are good sources of fiber, vitamin C, potassium and vitamin B6.
• Sweet potatoes: Sweet potatoes have an impressive nutrition profile, containing more fiber than white potatoes, plus over 400 percent of your daily recommended value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6 and potassium.
• Purple potatoes: Purple potatoes have a nutty, earthy flavor and offer micronutrient levels similar to white potatoes. They are good sources of vitamin C and potassium and have a decent amount of protein per serving.

How to Choose, Cook and Use (Recipes)

Potatoes are available year-round in grocery stores. An uncooked potato has a shelf life of about one week and can be stored at room temperature.

Look for a firm potato that has smooth skin and no cracks, bruises or cuts. Before cooking, clean the skin of residual dirt, but keep the skin on when possible.

There are many ways to prepare potatoes and add them to meals. They can be:

• Boiled
• Baked
• Roasted
• Fried
• Microwaved

If you’re eating potatoes for their nutritional value, then baking, roasting or microwaving them are the best options. This allows for less nutrient leaching and doesn’t require cooking oils.

To roast potatoes, cut them into one-inch cubes, and toss them in olive oil, a pinch of salt and your favorite spices. Then spread them on a cooking sheet, and roast for one hour, or under tender, at 400 degrees, turning them twice.

Here are some other ways to cook with potatoes:

• Cheesy Potatoes Au Gratin made with fingerling potatoes, yellow squash and zucchini
• Potato Leek Soup made with Yukon potatoes, chicken, turkey bacon and fresh herbs
• Horseradish Mashed Potatoes make for an excellent Thanksgiving side dish

Risks and Side Effects

Potatoes belong to the nightshade family, along with eggplant and tomato. Some people are sensitive to nightshade vegetables and should avoid eating them or minimize consumption.

Avoid potatoes that have a green color and/or are sprouting because they may contain solanine, a toxic compound that may cause side effects like digestive problems if consumed.

It’s best to consume potatoes in moderation because they contain simple carbohydrates and a good amount of potassium, which can impact people with certain health conditions or on some medications, like beta-blockers.

Conclusion

• Potatoes are a staple food in American cuisine. They are inexpensive, available worldwide and versatile.
• Potatoes contain good amounts of fiber, vitamin C, potassium and vitamin B6. When consumed in moderation, they are a healthy food to use in recipes.
• Be cautious of potatoes that are fried or used in combination with unhealthy foods, like trans fats, cheeses, sour cream and processed meats.

The post Are Potatoes Healthy? Potato Nutrition, Benefits, Recipes & Side Effects appeared first on Dr. Axe.

Whether you’re using canned pumpkin to make homemade pumpkin bread or toasting pumpkin seeds after carving one at home, you might be curious about what type of pumpkin nutrition benefits there are.

Considering it’s one of the greatest sources of vitamin A, plus rich in other antioxidants and nutrients like fiber, pumpkin benefits include the ability to help support skin and eye health, keep blood pressure levels healthy, and even fight certain types of cancer.

Pumpkin Benefits

Is pumpkin a vegetable or fruit?

According to the Better Health Foundation, although we typically think of pumpkins as vegetables (since they are a type of squash), they are technically fruits. That’s because fruits are edible products of seed-bearing, flowering plants.

From a botanical standpoint, a pumpkin is a cultivar of winter squash that usually comes from the Cucurbita pepo  or Cucurbita maxima plants. It’s a member of the Cucurbitaceae plant family, which means it’s related to veggies and fruits like watermelon, zucchini and cucumber.

Less commonly, edible pumpkins are also sourced from squash cultivars including C. argyrosperma and C. moschata.

Not only can you eat the “flesh” of pumpkin (the smooth, orange filling), but you can also enjoy the seeds and even the leaves and juices from the plant, which are full of nutrients, including healthy fatty acids.

Pumpkins are thought to be native to North America, specifically Northeastern Mexico and the Southern U.S.

They are actually one of the oldest domesticated plants. It’s believed that tribes native to North America have been growing them since at least 5,000 BC.

What are the benefits of eating pumpkin? Here are five reasons to include pumpkin in your diet:

1. Very High in Vitamin A/Beta-Carotene and Other Antioxidants

According to one review focused on pumpkin nutrition benefits, this type of squash “contains several phyto-constituents belonging to the categories of alkaloids, flavonoids, and palmitic, oleic and linoleic acids. Various important medicinal properties including anti-diabetic, antioxidant, anti-carcinogenic, anti-inflammatory and others have been well documented.”

Beta-carotene is one type of carotenoid antioxidant that is responsible for pumpkins’ signature orange color. Beta-carotene is found in cancer-fighting fruits and vegetables that may help reduce the risk of some types of cancer, including colon and prostate cancer.

Studies have shown that eating produce rich in vitamin A/beta-carotene may not only defend against cancer, but also protect vision, prevent macular degeneration, and boost heart and neurological health. This is due to vitamin A’s ability to counteract oxidative stress and free radical damage, which harm healthy cells and neurons.

One study even concluded that high-beta-carotene diets can lower risk of all-cause mortality. Additionally, there’s evidence that high beta-carotene consumption can offer protection against obesity and risk factors for metabolic syndrome.

It’s thought that vitamin A is a potent regulator of adipose (fat) tissue development and is therefore important for obesity prevention.

2. Good Source of Vitamins C and E

Vitamin C that is found in pumpkin can help protect cells and tissues from damage — plus it supports synthesis of collagen protein, which forms and strengthens skin and other connective tissues. Vitamin C is also important for healthy immune system function, cancer prevention and neurological health.

Another vitamin with antioxidant effects that is found in pumpkin is vitamin E. Diets rich in vitamin E are linked to a reduced risk for heart disease, hormonal problems like PMS, Alzheimer’s disease, and skin issues like acne and wrinkles.

Vitamin E also seems to help prevent damage from free radicals and may decrease the risk of certain types of cancer, including colorectal and prostate cancer.

Pumpkin seeds are also sources of cancer-fighting compounds, which is why these seeds have been used in folk medicine as remedy for kidney, bladder and prostate cancer, along with other disorders such as erectile dysfunction, for centuries. Like vitamin C and vitamin E, pumpkin seed oil that is made from the seeds can help defend against skin damage and slow-healing wounds due to antioxidants, such as tocopherols, fatty acids and phytosterols.

3. Can Help Regulate Heart Health and Blood Pressure

Each one-cup serving of cooked pumpkin provides about 16% of your daily potassium needs. Potassium is an electrolyte that many adults lack in their diets, considering it’s primarily found in veggies and fruits such as bananas, potatoes, squash and avocados.

Consuming plenty of potassium offers benefits such as lowering the risk of high blood pressure, heart disease and having a stroke. It counteracts the effects of sodium in your diet, which many people eating a “standard American diet” consume too much of, helping to prevent hypertension.

In addition to potassium, pumpkin and pumpkin seeds provide other nutrients that promote cardiovascular health, including fiber and vitamin C. Fiber can promote healthy cholesterol levels, while vitamin C defends against oxidative stress.

4. Provides Fiber, Which Supports Metabolic and Gut Health

Studies show that eating a diet rich in plant foods, especially those high in antioxidants and fiber, helps decrease the risk of a number of chronic diseases — including metabolic syndrome, obesity and type 2 diabetes.

Fiber aids in gut health by promoting elimination and preventing constipation. It also “feeds” healthy probiotic bacteria in the gut and helps them thrive, while also helping to manage blood levels.

Another benefit of a high-fiber diet is that it helps make you feel full, which can allow you to control your calorie intake more easily and potentially manage your weight.

5. Provides Manganese and Copper

Adding pumpkin to your diet is beneficial for bone health because manganese helps defend against loss of bone density and fractures. Additionally, manganese has some anti-inflammatory properties and plays a role in cognitive, metabolic and joint health.

Copper is another mineral found in pumpkin that has a number of roles in helping form hemoglobin and collagen in the body. Copper also helps with synthesis of several enzymes and proteins that are involved in energy metabolism, DNA synthesis and respiration.

Related: What Is Hubbard Squash? Nutrition, Benefits, Recipes & More

Nutrition Facts

There are many things to love about pumpkin nutrition — including that this “fruit” is high in fiber, low in calories, basically fat-free, and full of vitamins and minerals, including vitamin A, vitamin C, potassium, copper, manganese and more. 

Pumpkin seeds (also called pepitas), on the other hand, are high in manganese, iron, zinc, magnesium, phosphorus, amino acids and even some antioxidants, such as phenolic compounds, vitamin E and carotenoids. Even the peel of pumpkin provides anti-inflammatory compounds that can help fight disease.

Additionally, pumpkin seed oil is created from this plant, which is a thick oil pressed from roasted pumpkin seeds that is high in beneficial fatty acids, such as oleic acid and alpha-linolenic acid.

According to the U.S. Department of Agriculture, one cup (approximately 245 grams) of boiled, unsweetened, mashed pumpkin contains about:

• 49 calories
• 12 grams carbohydrates
• 1.8 grams protein
• 0.2 grams fat
• 2.7 grams fiber
• 12,231 international units vitamin A (245% DV)
• 11.5 milligrams vitamin C (19% DV)
• 564 milligrams potassium (16% DV)
• 0.2 milligrams copper (11% DV)
• 0.2 milligrams manganese (11% DV)
• 0.2 milligrams riboflavin (11% DV)
• 2 milligrams vitamin E (10% DV)
• 1.4 milligrams iron (8% DV)
• 73.5 milligrams phosphorus (7% DV)
• 22 micrograms folate (6% DV)
• 22 milligrams magnesium (6% DV)
• 0.1 milligrams thiamine (5% DV)
• 1 milligram niacin (5% DV)
• 0.1 milligrams vitamin B6 (5% DV)
• 0.5 milligrams pantothenic acid (5% DV)
• 36.7 milligrams calcium (4% DV)
• 0.6 milligrams zinc (4% DV)

Is pumpkin a carb or protein?

One serving of pumpkin, equal to about 1/2 cup to one cup, contains more carbs than protein. While it’s relatively high in carbs for a veggie (which is how it’s treated, rather than a fruit), it’s also high in fiber. This lowers its net carb count.

For example, one cup of pumpkin has about nine grams of net carbs, which makes it moderately high in carbs if you follow a low-carb diet but not very high overall.

Pumpkin is not a very high source of protein, although it does contain several grams per serving. If you follow a plant-based diet and are looking for plant proteins, better option include beans, legumes, whole grains, nuts and seeds.

Pumpkin seeds, as opposed to the flesh of the fruit, are a bit higher in protein.

How to Add to Your Diet

In grocery stores and farmers markets you can find both fresh/whole pumpkins and canned pumpkin puree. The canned type is easier to use — you simply pop open the can, and it’s ready to go — however freshly carved and cooked pumpkin may taste a bit better and pack in even more antioxidants.

If you do choose to buy and cook whole pumpkins, look for those that feel heavy for their size, are firm, smooth and have no noticeable rotting spots. 

Pumpkin is used in a variety of cuisines around the world, including Chinese, Japanese, Korean, African, Cajun and Creole recipes. It pairs well with spices and flavors such as:

• cinnamon
• ginger
• cardamom
• turmeric
• nutmeg
• cayenne
• vanilla
• black pepper

Of course, in the U.S. it’s most popular during the fall when it takes center stage in recipes like pumpkin bread, lattes and muffins. It can also be used to make healthy desserts, puddings, soups, preserves and “butters,” and roasted and used in salads.

One secret benefit of using pureed pumpkin in recipes is that its natural sweetness and smooth texture can help cut back on the need for added sugar and fats like cheese, cream or oil.

Try some of these favorite pumpkin recipes:

• Pumpkin Spice Latte Recipe
• Gluten-Free Pumpkin Bread
• Pumpkin Marmalade
• Pumpkin Soup
• Spicy Roasted Pumpkin Seeds

Risks and Side Effects

Who should not eat pumpkin? If you’re allergic to other types of winter squash, avoid consuming pumpkin.

Like other canned goods, some canned pumpkin products are high in sodium, so stick to about one cup per day. You’ll also want to read ingredient labels carefully to avoid products with added sugar.

Conclusion

• Pumpkin is a type of winter squash that is technically a fruit. It’s an excellent source of vitamin A, plus supplies you with vitamins C and E, fiber, potassium, manganese, and more.
• Pumpkin nutrition can help support healthy eyes/vision, skin, a strong immune system, and cardiovascular, digestive and skeletal health.
• You can either purchase canned pumpkin puree (opt for the unsweetened type) or make your own. Use the flesh/puree in recipes including desserts, soups, pies, marmalades, muffins, breads and lattes.
• The seeds are also rich in healthy fatty acids and minerals. They can be roasted and snacked on or added to salads and trail mixes.

The post Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More) appeared first on Dr. Axe.

Root vegetables have been a staple in many South American and Asian diets for thousands of years. In fact, records show that certain root veggies like sweet potatoes were important ingredients in folk medicine over 5,000 years ago, and they’ve supported undernourished populations around the world ever since.

Starchy veggies provide vital nutrients like vitamin A, vitamin C, potassium, magnesium and dietary fiber; plus, they’re versatile, inexpensive and easy to prepare. Today, strong evidence suggests root vegetables health benefits may include helping fight cancer, diabetes, obesity as well as inflammatory-based disorders like heart disease and arthritis.

When it comes to replacing grains in your diet (especially refined grains) with root vegetables, there are many benefits. First off, all root vegetables are naturally gluten-free, while many grains — especially the most popular kinds like wheat — are not. Because gluten can cause digestive issues and even autoimmune reactions in some people, root vegetables are a good carbohydrate alternative.

What Are Root Vegetables?

Root vegetables, also called tubers or starchy vegetables, are considered all veggies that grow underground. A root vegetable is defined as “a fleshy enlarged root of a plant used as a vegetable, for example a carrot, rutabaga or beet.” Many are also some of the top fall vegetables.

While technically not all root veggies are tubers (which are defined as geophytes, a botanical term for plants with their growing point beneath the soil), the term “tuber” is commonly used to describe many root veggies. Other types of veggies that we classify as root vegetables are many bulbs, corms and rhizomes. These include veggies like potatoes, sunchokes and yams that are not actually roots but still grow underground.

What is considered a root vegetable? Let’s look at some of the most common questions people have about different types of root vegetables:

• Are potatoes root vegetables? Yes! They are one of the most popular root vegetables in the world.
• Is a sweet potato a root veg? You bet. All types of potatoes (including Yukon, sweet, purple, red, etc.) are considered by most to be root vegetables.
• Is an onion a root vegetable? Yes, most would consider onions, along with garlic, ginger and shallots, to be root veggies because they are bulbs that grow underground. Onions are members of the Allium vegetable family, which includes garlic, onions, leeks, chives, scallions and shallots.
• Is broccoli a root veg? No, broccoli is considered a cruciferous vegetable and a member of the Brassica plant family.
• Is a cucumber a root vegetable? Nope, cucumbers grow above ground and are related to other veggies in the Cucurbits plant family, such as melons, pumpkin, summer squash, etc.

Examples of common types of root vegetables include:

• potatoes
• beets
• parsnips
• carrots
• celeriac
• sweet potatoes
• fennel
• Jerusalem artichokes
• jicama
• yams
• radishes
• turnips

Turmeric, garlic and ginger are also root veggies, even though we think of them more as spices.

Other less common types of root vegetables, at least in the U.S. and many Western countries, include:

• batata
• arrowroot
• boniato
• burdock root
• taro
• daikon
• water chestnuts
• cassava

Root vegetables are truly natural, unadulterated sources of complex carbohydrates, antioxidants and important nutrients. Plus, they tend to be lower in calories, have a lower glycemic index load, and cause fewer digestive or inflammatory issues than many grains do.

Something that makes root veggies interesting is they are “storage organs” for plants, since they hold energy in the form of carbohydrates. Unlike other fresh vegetables, they can stay fresh for months when stored in a cool, dark place, such as a cellar.

While their exact nutrition content differs between various types, most root veggies have about 50–100 calories per ½ cup cooked serving and three or more grams of fiber. This makes them nutrient-dense choices and a preferred way to add starch and sweetness to your diet naturally.

Top 10 Root Veggies

1. Sweet Potatoes/Yams

These are probably most people’s top pick for a tasty root vegetable that has so many uses. Sweet potato benefits include a very high supply of vitamin A (they’re one of the best sources on Earth), potassium, vitamin B5 and vitamin C — in addition to fiber and slow-absorbing starch. They also contain antioxidants/phytonutrients, including chlorogenic acid and anthocyanins.

Even though they’re called “sweet,” they’re actually lower on the glycemic index than regular white potatoes and help stabilize blood sugar better.

Did you know that there are actually more than 200 varieties of yams in existence? What’s the difference between yams and sweet potatoes?

Sweet potatoes are lower in calories and higher in antioxidants, but yams contain higher levels of potassium. They have a similar taste and texture, so both make great choices.

2. Russet or Yukon (White) Potatoes

White potatoes might get a bad rap, but the truth is they do provide plenty of antioxidants and nutrients. In fact, studies have found that potatoes are the largest contributors of vegetable phenolics and antioxidants to the American diet.

Potato nutrition benefits include being a very high source of potassium, which is important for building strong bones and supporting heart health. In fact, potatoes can help lower your risk for dangerously low potassium even more than bananas and sweet potatoes. They have about 20 percent or more of your daily potassium needs in every potato.

White potatoes also contain a good dose of manganese — about 22 percent of your daily value in one potato — which is important for bone and nerve health.

Consider potatoes to be in a separate category from fresh vegetables when it comes to portion, which means about ½ cup to 1.5 cups per day is best. You also want to limit the amount of processed potatoes and sodium you consume.

To preserve their potassium and other nutrients best, eat the skins and only lightly cook them — which means no deep-fried French fries!

3. Carrots

Carrots are one of the most popular veggies worldwide and can be eaten raw, cooked or juiced. Carrots and carrot juice get their signature orange color from antioxidants called carotenoids, which are known for protecting the eyes and skin.

Carrots also supply lycopene, lutein and zeaxanthin antioxidants. In addition to high levels of vitamin A, carrots also provide a good dose of vitamins C, D, E and K — plus magnesium, potassium and calcium.

4. Parsnips

As a member of the same plant family as carrots, parsley and celery, parsnips have a lot of the same benefits of celery, carrots and parsley. They’re a great source of dietary fiber, folate, potassium and vitamin C.

About a ½ cup of cooked parsnips provides three grams of dietary fiber. A high percentage of parsnips’ fiber is soluble, which is linked to a decreased risk of diabetes and high blood cholesterol.

This same size serving also provides about 11 percent of your daily folate, which is important for energy, metabolism, nervous system health, synthesis of DNA and red blood cells formation.

5. Beets

Beet benefits are plentiful thanks to their high antioxidant content, including the unique phytonutrient called betalain. Along with broccoli and peppers, beets have been found to have the highest antioxidant content and oxygen radical absorbance capacity (ORAC) values of 27 vegetables commonly consumed in the United States.

Some evidence shows that beets can enhance your endurance during athletic performance and help you recover from exercise better. Beets naturally contain nitrates, which the body easily uses for muscle recovery, improved circulation, lower inflammation and increased physical performance.

Studies show that supplementing with the type of nitrates found in beets allows athletes to shave minutes off their race times and experience less bodily stress from the exercise. Beets also naturally alkalize and detoxify the body and support hormonal health.

6. Turnips

Turnips are a member of the cruciferous family of vegetables, so they’re related to cancer-fighting veggies like broccoli, collard greens, cabbage, kale and Brussels sprouts. Like other cruciferous foods, turnips and turnip greens contain a type of phytonutrients called indoles that are known to reduce your risk for cancer, especially of the prostate, lungs, stomach and colon.

High in calcium, magnesium and potassium, they’re also a heart-healthy food that supports balanced blood pressure, cholesterol and triglycerides.

7. Rutabaga

Rutabagas are essentially a cross between cabbage and turnips, so they provide many of the same benefits. They’re high in fiber and a great source of vitamin C, with about 47 percent of your recommend daily intake.

Additionally, they’re a high source of zinc, which plays a role in immune health, brain function, mood regulation, metabolism and protection from physiological stress. With a similar taste to turnips and white potatoes, they come out great when roasted and caramelized.

8. Butternut Squash

With a high supply of beta-carotene, butternut squash not only tastes great, but it’s an immune system booster. Generally speaking, the darker the orange hue of vegetables, the higher the content of beta-carotene.

Like other carotenoids, beta-carotene can help turn up communication between cells that destroy cancerous tumor growth and promote lower levels of toxicity. Butternut squash tastes great roasted but can also work in baked goods to take place of sugar or excess butter and dairy.

9. Winter Squash

Just like closely related butternut squash, winter squash provides protective antioxidants, including alpha-carotene, beta-carotene, lutein, zeaxanthin and beta-cryptoxanthin. These are considered essential for eye health and preserving vision into old age since they protect the cornea, macula and retina from damage.

Winter and butternut squashes both have high starch contents, which means they contain polysaccharides found in their cell walls. These polysaccharides include pectins and other starch-related components that have antioxidant, anti-inflammatory and anti-diabetic properties.

10. Jerusalem Artichokes

An extremely good source of fiber, every one-cup serving of cooked Jerusalem artichokes (also called “sunchokes”) provides 10 grams of fiber, in addition to three grams of protein and just 100 calories. They’re also a great source of vitamin A (with about 25 percent of your daily needs in every serving), plus iron and potassium.

In fact, as one of the highest plant sources of iron with 28 percent of your needs, Jerusalem artichokes combat iron deficiency and are a great way to support nerve health, red blood cell formation, anemia prevention and a healthy metabolism.

Related: Horseradish Root Helps Prevent Respiratory Illness, UTIs & Cancer

Health Benefits

1. Provide Complex Carbs and Starch

Roots and tubers are considered important sources of energy as starch. While the average person consumes way more carbohydrates than may actually be beneficial, many people still feel and operate their best when they consume a certain moderate level of carbs from natural sources.

Starchy root vegetables are a great way to obtain fiber and nutrients along with some complex carbs and relatively little sugar. This especially applies if you’re an athlete, child, someone looking to gain weight or if you exercise a lot. Starchy veggies also help fulfill “carb cravings” or a sweet tooth without bombarding your body with sugar and inflammatory refined grains.

What about if you follow a low-carb diet? What root vegetables are low-carb?

Root veggies are generally higher in carbs than other veggies, such as leafy greens or cruciferous veggies. Although they contain some natural sugars in the form of starch, root veggies are high in fiber and therefore still mostly considered foods that are absorbed relatively slowly. If you do choose to include root veggies in your low-carb diet, some of the best low-carb root vegetable options are parsnips, carrots, beets, rutabaga and celeriac.

2. High in Fiber

High-fiber foods stay in your digestive tract longer, and in the process, they keep you full. Part of their fiber also holds valuable polysaccharides, which are found in plant foods and shown to exhibit multiple biological activities, including anti-carcinogenic, anticoagulant, immune-stimulating and antioxidant effects.

A high-fiber diet not only helps prevent inflammation and disease formation, but it also works wonders for helping with digestion and preventing IBS or naturally relieving constipation.

While many grains, especially refined grains and flour products that are low in fiber, are considered “fast carbs” that spike blood sugar abruptly, root veggies are known for being “slower-burning carbs.” According to many large studies, like one that appeared in the European Journal of Clinical Nutrition in 2012, higher root vegetable intake is even associated with a reduced risk for diabetes.

3. Good Source of Vitamins A and C

Root vegetables are some of the best sources of carotenoid antioxidants and vitamin A and C in the world. Beta-carotene, a precursor to active vitamin A, is found in high quantities in sweet potatoes, carrots, beets and other root vegetables and is crucial for lowering inflammation, protecting skin and eye health and fighting free radical damage.

Both vitamin A and vitamin C foods benefit the immune system by lowering inflammation that is at the root of most chronic diseases, like cancer and heart disease.

There are two types of vitamin A that we acquire from foods. The type found in root veggies and other colorful fruits and vegetables is called “pro vitamin A,” a type of carotenoid antioxidant that is converted to retinol by the body after the food is ingested.

Beta-carotene, a type of carotenoid found primarily in plants, needs to first be converted to active vitamin A in order to be utilized by the body.

4. Can Help You Lose Weight

One of the secrets to losing weight fast and easily is to up your fiber intake. While you might be hesitant to include more root vegetables in your diet because they’re starchy and higher in carbs than other veggies, their fiber can actually help you lose weight because it fills you up.

Compared to grains, most root vegetables are lower in calories and lower on the glycemic index, which means they won’t spike your blood sugar as quickly or drastically.

The fiber in starchy veggies slows down the release of glucose (sugar), which is important for energy and insulin balance. Starchy vegetables eaten with a balanced meal can help control appetite and delay hunger cues, which is important for weight management, fighting cravings and reducing the risk of insulin resistance.

5. Help Maintain Healthy Skin and Eyes

If you want healthy, glowing skin, consider eating more root vegetables. Many are packed with beta-carotene and vitamin C that help build and defend skin cells. A high content of beta-carotene is used to convert vitamin A in your body that triggers DNA to produce new skin cells.

Beta-carotene also helps reverse free radical damage, which can lead to age-related eye disorders, sun spots, wrinkles, UV damage and potentially skin cancer. In fact, a diet high in vitamin A and vitamin C can act like a natural treatment for macular degeneration, cataracts, glaucoma and skin cancer.

6. Contain Anti-Cancer Antioxidants

You may not think of things like potatoes and turnips as high-antioxidant foods, but they definitely are. Many root vegetables are great sources of antioxidant flavonoids, which are actually responsible for some of their deep colors — like the orange of sweet potatoes or purple of beets.

Considered to be alkalizing and anti-inflammatory foods, nearly all root veggies supply carotenoid antioxidants like lutein and zeaxanthin, but that’s not all. Purple sweet potatoes contain the antioxidant anthocyanin, which has been shown to preserve cognitive function and stop oxidative damage and degeneration of the brain.

Meanwhile, beets contain betalains, which are highly anti-inflammatory.

7. Help Lower Cholesterol and Improve Heart Health

A high-fiber diet filled with whole foods containing both soluble and insoluble fibers is key for heart health and balanced cholesterol and triglyceride levels. Eating fiber is a way to naturally lower cholesterol because it binds to cholesterol particles and helps carry them out of the body. This means cholesterol is less able to form sticky plaque buildup in arteries, which can raise the risk of heart disease, heart attacks or strokes.

Many root vegetables also are potassium-rich foods, which is beneficial for healthy blood pressure, nerve signaling and fluid balance.

A 2009 study published in the Journal of Diabetes Science Technology found that a Paleolithic-type diet improved both cardiovascular risk factors and glycemic control when compared to a standard diet or even “diabetes diet.” While the Paleo diet included root vegetables, it did not include any type of grains.

The results showed that the group following the Paleolithic diet for three months experienced statistically significant lower mean values of hemoglobin A1c, triglycerides, diastolic blood pressure, weight, body mass index and waist circumference.

8. Help Fight Cancer and Cognitive Disorders

Vitamin A found in many root vegetables has been correlated with better brain function, cognitive health and cancer protection. Inflammation and oxidative stress are two primary causes of cancer formation, but vitamin A, vitamin C and other antioxidants can help boost cellular health and lower the body’s inflammatory responses.

This means better protection against a dangerous overreaction to things like a poor diet, exercise, UV light, pollution and environmental toxicity. Reduced levels of inflammation are also correlated with a lower risk for neurodegenerative diseases, like Alzheimer’s disease, dementia and Parkinson’s disease.

Where to Find and How to Use

Look for root vegetables at your local farmers market, grocery stores or health food stores. Most root veggies should appear smooth, be firm to touch, and be completely free of soft or mushy spots. Ideally, the skin will appear free of deep or dark blemishes, but a bit of dirt is nothing to worry about, especially if you purchase organic veggies — which is recommended.

The best way to store root vegetables is to keep them somewhere cool, which will help keep them fresh for weeks and even months. For example, some people like to keep potatoes, sweet potatoes and onions in a cool or room-temperature dark cupboard in their kitchens or even in a cellar or cool basement. Most other root vegetables are best kept in the refrigerator.

Cooking Root Vegetables

When it comes to cooking root vegetables, you have several options: They can be roasted/baked, boiled, slow-cooked, grilled or cooked in an instant pot. Most chefs recommend cooking them in a very hot oven around 425 degrees Fahrenheit.

You can peel the vegetables first if you prefer, and then cut them into 1- to 2-inch chunks. Toss them with some quality butter or coconut or avocado oil and a sprinkling of salt and pepper, and bake for between 20 to 45 minutes depending on the kind and size.

To grill root vegetables, halve or thickly slice them, and grill about 10 minutes per side. You can also bring a big pot of water to a boil, add salt and cook your vegetables until they are tender, for about 20 minutes.

How Much Should You Include in Your Diet?

This depends a lot on your individual needs, body type, metabolism and level of physical activity. For example, people who exercise often can get away with eating more carbohydrates in general than people who are more sedentary.

Aim for one to two small servings of various root vegetables a day, and see how your body responds. Each serving should be about ½ cup cooked.

As part of an otherwise balanced diet with healthy amounts of quality protein, fat and non-starchy veggies, this amount shouldn’t cause weight gain for most people and will provide a good course of nutrients.

Recipes

Some of the most popular ways to use root vegetables in recipes include making:

• oven-roasted root vegetables like potatoes with rosemary
• baked root vegetables like sweet potatoes with butter and cinnamon
• roasted root vegetables soups made with rutabaga or celeriac
• slow cooker root vegetables, such as beets, yams, etc.

Here are some healthy root vegetable recipes to try at home:

• Maple Glazed Rosemary Carrots Recipe
• Beet and Arugula Salad Recipe
• Butternut Squash Bake Recipe
• Turnip Fries Recipe
• Whipped Sweet Potatoes Recipe

Risks and Side Effects

Are root vegetables ever bad for you? While they offer a load of benefits, portion control is still important when it comes to root vegetables since they are high in starch, especially if you’re struggling to reach and maintain a healthy weight, stabilize blood sugar, reduce overall sugar in your diet or have diabetes.

Remember that while root veggies can definitely be a part of a balanced diet, it’s important not to reduce their benefits by preparing them in unhealthy ways, such as slathered in lots of butter, cheese or processed oil.

Final Thoughts

• Root vegetables, also called tubers or starchy vegetables, are considered all veggies that grow underground. A root vegetable is defined as “a fleshy enlarged root of a plant used as a vegetable.”
• Common types of root vegetables include potatoes, beets, parsnips, carrots, celeriac, sweet potatoes, Jerusalem artichokes, jicama, yams and turnips.
• Benefits of eating root veggies include being high in fiber, essential nutrients and starch/complex carbs; weight management; and having a lack of gluten.
• Root vegetables also provide important antioxidants, minerals like potassium and magnesium, vitamin C, and vitamin A. They may be able to help reduce the risk for health problems like skin cancer, vision loss, cognitive decline and heart disease.

The post Top 10 Root Vegetables to Replace Grains appeared first on Dr. Axe.

Purple potatoes are vibrant, versatile and nutritious, making them a must-have for any seasoned spud-lover.

Although potatoes have a reputation of causing weight gain, studies show that the type of potato you choose and how the potato is prepared could make a difference.

Instead of loading up on the french fries, potato chips or processed potato-based products, start stocking up on purple potatoes, which can help dial up the health benefits of your daily diet.

So do purple potatoes grow naturally? Are purple potatoes more nutritious than white, and what kind of recipes can you use to give this colorful veggie a try?

Keep reading for everything you need to know about this tasty tuber.

What Are Purple Potatoes?

Purple potatoes are a type of root vegetable that belong to the Solanaceae, or nightshade vegetables, family. They are closely related to other nightshades, including eggplants, tomatoes and peppers.

The purple or blue violet potato also fits into what has been called vitelotte, although it’s not necessarily violet in color.

The history of the purple potato goes back to what’s known as the purple Peruvian, which is an heirloom fingerling potato. This type of potato may have been noted as early as 1817, listed as available at the market of Les Halles.

The purple potato comes with special names, such as purple majesty, purple viking and purple Peruvian, and is usually available all year long.

These golf ball-sized potatoes are especially popular in South America, originating in Peru and Bolivia, and they can reach a slightly larger size if allowed to reach full maturity.

They have a nutty, earthy flavor and are perfect as a side dish to complement nearly any main course.

While all potatoes, including purple sweet potatoes, blue potatoes, white potatoes and yellow potatoes, are high in carbohydrates, they also contain fiber and an array of important vitamins and minerals.

In fact, take one look at the purple potatoes nutrition profile and it’s easy to see why they’re so great for improving your health.

A half cup (about 75 grams) of diced, raw purple potatoes contains the following nutrients:

• 52.5 calories
• 12 grams carbohydrates
• 1.4 grams protein
• 0.1 gram fat
• 1.3 grams fiber
• 6.5 milligrams vitamin C (11 percent DV)
• 341 milligrams potassium (10 percent DV)
• 0.1 milligrams vitamin B6 (6 percent DV)
• 45.7 milligrams phosphorus (5 percent DV)
• 0.1 milligrams copper (5 percent DV)
• 0.1 milligram manganese (5 percent DV)
• 0.1 milligram thiamine (4 percent DV)
• 0.9 milligram niacin (4 percent DV)
• 16.5 milligrams magnesium (4 percent DV)

Health Benefits

1. Healthy Alternative to Food Coloring

Potatoes, carrots and other root vegetables are used for coloring foods and often grown specifically for the natural colors industry.

This is great news, especially since they’re completely natural compared to the numerous chemical food dyes on the market that have been linked to several adverse effects on health.

The American Chemical Society notes that the purple sweet potato is chock-full of anthocyanins, which provide health benefits not found in artificial food colors.

These anthocyanins are great for naturally coloring food products, such as fruit drinks, vitamin waters, ice cream and yogurt.

What makes them unique goes beyond their color. In fact, they’re more stable options because they do not break down easily, which helps provide an added burst of color with little to no taste.

2. Help Lower and Regulate Blood Pressure

A small study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. This could be because they contain a high concentration of a phytochemical called chlorogenic acid, which has been linked to lower blood pressure in some studies.

Research shows that plain purple potatoes, baked or cooked in the microwave, were able to lower the blood pressure of subjects by 3 percent to 4 percent, which was likely due to the antioxidant behavior and phytonutrient density that these colorful gems exude.

And let’s not forget about the potassium they contain, which also aids in the regulation of blood pressure.

This makes purple potatoes and other similar foods excellent additions to any high blood pressure diet or treatment plan.

3. May Prevent Blood Clots

Blood clots, also known as thrombosis, are a leading cause of death throughout the world. Fortunately, they can be prevented, possibly by adding a little purple potato into your diet.

As noted previously, the purple potato contains chlorogenic acid. This chemical compound has been shown to break down blood clots and inhibit the enzymatic activity of procoagulant proteins and peptides.

Research published in the Journal of Biochemical and Molecular Toxicology found that chlorogenic acid delayed the development of blood clots in mice, making it a potential agent for the treatment and prevention of blood clots.

4. Jam-Packed with Antioxidants and Phytonutrients

The purple potato is loaded with antioxidants and disease-fighting phytonutrients that work together to offer amazing health benefits, such as reducing inflammation.

One of the elements within this powerful cocktail is the anthocyanin, which is what gives the potato its brilliant purple color and acts as a powerful antioxidant.

Anthocyanin pigments as medicine have been a part of folk medicine for ages and used as remedies for liver dysfunction, high blood pressure and eye disease.

5. Provide Fiber

Unfortunately, most of us don’t get enough fiber in our diets.

Why is fiber so important? One of the biggest reasons is that it helps keep things moving along smoothly through your digestive system, which can help eliminate constipation, irregularity and discomfort.

Like other veggies, purple potatoes are an awesome source of fiber, packing one gram into each half-cup serving.

Studies show that upping your intake of fiber can aid in the prevention of heart disease, stroke, high blood pressure, diabetes and digestive disorders like hemorrhoids, gastroesophageal reflux disease (GERD) and diverticulitis.

6. Great for Endurance Athletes

Another reason that insoluble fiber is so beneficial is that it can provide a time-released effect that helps endurance athletes sustain high energy levels for long periods of time. In fact, it’s not unusual to find potatoes sitting at an aid station during a long-distance race.

Runner’s World reports that, while the ever-so-famous carb-heavy pasta seems to take front stage, the potato may do a better job the day of an event by providing more energy-delivering complex carbohydrates.

Not only are potatoes super easy to prepare, but they’re easy to digest — a common concern for most athletes.

Plus, they’re loaded with electrolytes like potassium. The purple potato contains 341 milligrams of potassium per half cup serving, which is 10 percent of the daily recommended value.

How to Use and Recipes

Purple potatoes are a versatile and delicious ingredient that make an excellent addition to any meal.

Besides growing purple potatoes at home, there are several options of where to buy purple potatoes, from local farm stands to health food stores and certain supermarkets.

Even though they have a rich, vibrant violet color, their flavor is more subtle than some other potato varieties. Because of this, unlike the sweet potato that’s delicious all by itself, the purple potato is usually prepared by adding seasonings.

There are plenty of options for how to cook purple potatoes, and these tasty tubers work well as a substitute for regular potatoes in nearly any dish.

Thanks to their mild taste, they can be boiled, mashed, roasted or baked and seasoned with your choice of herbs and spices.

Keep in mind that boiling or baking is the best method versus deep frying, which kills many useful nutrients. Use a little coconut or olive oil with some salt and pepper for a delightful addition to any meal.

Here are a few tasty purple potatoes recipes that you can try out to get started:

• Roasted Purple Potatoes with Lemon, Dijon and Thyme Dressing
• Garlic Purple Mashed Potatoes
• Oven-Roasted Purple Potato Fries

Risks and Side Effects

For most people, purple potatoes can be a delicious addition to the diet. However, they are relatively high in carbohydrates and calories, which can be an important consideration for certain groups.

Although the purple potatoes glycemic index is lower than regular potatoes, eating large amounts can still impact blood sugar levels.

Therefore, if you have diabetes, you should keep consumption in moderation to help promote blood sugar control.

Purple potatoes on keto diet or other low-carb diets should also be limited. For best results, keep portion sizes small and pair with a variety of other non-starchy vegetables as part of a healthy diet.

Final Thoughts

• Purple potatoes are a type of root vegetable that belong to the nightshade family and are closely related to other veggies like eggplant, tomatoes and peppers.
• Are purple potatoes good for you? Potential benefits of purple potatoes include regulating blood pressure, preventing blood clots and providing long-lasting energy for endurance athletes.
• There are many different purple potatoes recipe options that you can experiment with to add this nutritious ingredient into your diet.
• You can easily enjoy purple potatoes mashed, baked or boiled in your favorite recipes. Alternatively, try purple potatoes roasted for a delicious substitute to deep-fried french fries.

The post Antioxidant-Loaded Purple Potatoes: The Healthy, Versatile Carb appeared first on Dr. Axe.

What vegetables are in season for fall? Fall is one of the best times to eat seasonally, considering the abundance of root vegetables, squashes, hearty greens and other fall vegetables that are available.

If you already make an effort to buy in-season produce, you probably know that it tends to be great-tasting, inexpensive and overall good for the planet. Vegetables specifically are important to eat year-round because they’re some of the best sources of antioxidants, vitamins, minerals and fiber.

Throughout autumn, use cool weather veggies such as sweet potatoes, green beans and turnips to make filling soups, dips, salads, easy sheet pan roasted vegetables, casseroles and more.

Top 15 Fall Vegetables

1. Kale

The health benefits of kale certainly make this leafy green a superfood. Loaded with vitamins K, A and C, not to mention several B vitamins, this antioxidant powerhouse is great source of vital minerals too.

2. Sweet Potatoes

Much like the popular fall fruit pumpkin, sweet potatoes are very high in vitamin A plus vitamin C. They provide natural carbs and sugar, which the body uses for energy, plus potassium ands fiber, which support digestion and heart health.

3. Broccoli/Broccoli Rabe

Most types of cruciferous veggies, including broccoli, grow during the fall into the winter, providing you with powerful antioxidants as well as essential minerals and fiber. Broccoli nutrition is particularly high in glucosinolates and antioxidants, such as carotenoids, chlorophyll, vitamins E and K, and phenolic compounds.

Rapini is another similar veggie to broccoli, just a bit more bitter and leafier.

4. Brussels Sprouts

Brussels sprouts, which look like small cabbages that grow on a stalk, taste delicious when roasted with some olive oil and sea salt, which brings out their natural flavor. They’re very high in fiber, calcium, potassium, folate, vitamin C and vitamin K. Try our roasted Brussels sprouts recipe.

5. Cabbage

Both green and red cabbages are full of vitamin C, vitamin K, manganese and antioxidants, such as anthocyanins (found in purple and red veggies). Like Brussels spouts, cabbage tastes great roasted. It is also often stewed or boiled.

6. Cauliflower

If you want a low-carb substitute for potatoes or even grains, try diced or mashed cauliflower. It’s a great source of carotenoids, fiber, folate and potassium, plus phenolic compounds that help fight free radical damage and oxidative stress.

7. Carrots

During early fall and again in the spring, carrots tend to peak in taste. They’re an excellent way to boost your intake of vitamin A and carotenoids, which help protect your eyes and skin from cellular damage. Additionally, carrots provide vitamin K, potassium, thiamine, niacin and fiber.

8. Parsnips

Parsnips are root vegetables closely related to carrots, only sweeter and starchier. They’re rich in fiber, vitamin C and also provide magnesium.

9. Turnips

Another root veggie, turnips grow under the ground, where they absorb nutrients and develop starch. They provide you with vitamin K, vitamin A, potassium, vitamin C, folate, copper and manganese.

10. Celeriac/Celery Root

Also called celery root, celeriac is related to both celery and parsley. It has a crunchy texture but softens when it’s cooked, similar to potatoes or turnips. Celery root is a good source of vitamin C, phosphorus and B vitamins.

11. Fennel

Fennel has long been used for digestive support — plus it contains anti-inflammatory, antimicrobial and anti-tumor compounds and antioxidants. It’s rich in phenolic compounds, including bioflavonoids, phenolic acids, tannins and coumarins, plus potassium and vitamins C and A.

12. Green Beans

A Thanksgiving staple, green beans are at their best throughout the fall. They can be eaten both cooked and raw, such as roasted or dipped into hummus, and are full of vitamins A, C and K; manganese; folate; and fiber.

13. Kohlrabi

Kohlrabi is similar to turnips and also related to cruciferous veggies, including broccoli. This fall veggie is high in vitamin C as well as dietary fiber, providing support for immunity, heart health and digestion. Try roasting it or slicing it raw and adding some to salads or slaws.

14. Artichokes

“Globe” or green artichokes are full of vitamin C and magnesium — plus they contain some iron and even some protein. There are plenty of ways to use them, such as stuffing and baking them or adding the hearts to dips, pasta and pizzas.

15. Arugula

Like other leafy greens, arugula is very low in calories but full of vitamin C, vitamin A, calcium, vitamin K and iron, along with antioxidants, such as polyphenols. Arugula has a peppery taste that’s not too overwhelming, making it great for salads and pestos. It’s also excellent for sautéing and adding to pastas or pizza.

Other fall vegetables to try when the weather gets cooler include:

• Spinach
• Leeks and onions
• Garlic
• Chicory
• Swiss chard
• Endive

Health Benefits

Many fall veggies, and winter vegetables too, are great sources of nutrients, including:

• antioxidants, such as flavonoids and carotenoids
• vitamins C, A and K
• fiber
• potassium
• magnesium
• calcium

These nutrients support a healthy immune system, digestion and other functions, especially when you need them most during the transition of seasons into the coldest months of the year.

Eating seasonally also benefits local farmers, and the produce is usually fresher, tastier and more nutritious than food consumed out of season.

Health benefits associated with fall vegetables include:

• Helping fight inflammation and free radical damage, which can contribute to many chronic diseases.
• Support for healthy elimination and prevention of constipation.
• Help with managing your appetite, controlling your calories intake and possibly losing excess weight.
• Promoting healthy blood sugar, cholesterol and blood pressure levels.

How to Add to Your Diet

When should you start harvesting fall crops? It really depends on the specific type, since each one peaks in freshness at a different point (such as early or late fall). Many, such as cruciferous veggies and squashes, also grow through the fall and into winter.

Several ideas for using fall vegetables at home in recipes include by:

• Making roasted fall vegetables. In a a 400-degree oven, roast a mix of veggies on a sheet pan for about 30 minutes with olive oil, salt and pepper.
• Whipping up “faux potatoes” using turnips or cauliflower.
• Making vegetable soup or stews, such as sweet potato bisque, fennel soup or creamy broccoli soup.
• Using cruciferous veggies like broccoli and cauliflower to make grain-free “pizza” crusts, plus topping pizza with arugula and artichoke.
• Making pesto or other dips with greens, such as arugula.
• Fixing fall salads with leafy greens, carrots and roasted veggies, such as turnips, sweet potatoes or kohlrabi.
• Using green beans and other veggies to make comforting casseroles.

Give these healthy winter vegetable recipes a try:

• 37 Healthy Sweet Potato Recipes
• Hearty Arugula Salad
• Lemon Garlic Green Beans
• Creamy Broccoli Soup
• Fennel Apple Soup
• Spinach Artichoke Dip
• Roasted Brussels Sprouts with Apples & Pecans Recipe

Risks and Side Effects

If you are sensitive to FODMAPs (plant foods that contain certain types of carbs that can be hard to digest), then you may need to limit the amount of cruciferous veggies that you eat. Also be sure to drink plenty of water when increasing your fiber intake from vegetables.

If you take medications that affect absorption of nutrients or have inflammatory bowel disease or kidney disease, it’s best to speak with a doctor before adding lots of new veggies to your diet.

Conclusion

• Fall vegetables are those that grow in the cooler months of the year, usually from early September through November.
• Some of the most popular types include cruciferous veggies, like broccoli and Brussels sprouts, sweet potatoes and squashes, carrots, fennel, turnips, celery root, and arugula.
• Benefits of adding these veggies to your diet include supplying you with vitamins C, A and K for immune support; potassium and magnesium; fiber; prebiotics; and various antioxidants.
• Some ideas for preparing them at home include making roasted vegetables, veggie soup and stews, omelets, veggie burgers, stir-fries, and “faux potatoes.”

The post Top 15 Fall Vegetables + Their Benefits appeared first on Dr. Axe.

Is broccoli the healthiest vegetable? It’s certainly near the top of the list thanks to all that broccoli nutrition provides.

Ask any nutritionist, medical doctor, neuropath or nutrition researcher for his or her personal list of the most nutrient-dense foods, and cruciferous vegetables like broccoli are sure to show up on all of them.

Broccoli is technically an edible green plant in the cabbage family, which is part of the larger plant family called Brassica oleracea. Because it’s closely tied to cabbage and has many of the same nutrition benefits, the word broccoli comes from the Italian plural of broccolo, which means “the flowering crest of a cabbage.”

Broccoli was first cultivated as an edible crop in the northern Mediterranean region starting in about the sixth century B.C. As far back as the Roman Empire, it’s been considered a uniquely valuable food when it comes promoting health and longevity.

Believe it or not, it didn’t actually become widely known in the U.S. until the 1920s, which is surprising if you consider how popular it is today.

Although it might be considered a newer vegetable, broccoli nutrition is now praised around the world, and it’s eaten as part of nearly every cuisine there is, from Indian and Japanese to American and French. Today, the largest producers of broccoli are China, India, Italy, Mexico, France, Poland and the U.S.

What are the health benefits of broccoli? It’s hard to know where to start, considering it’s loaded with antioxidants, fiber, and numerous vitamins and minerals.

Nutrition Facts

As a member of the brassica family of cruciferous vegetables — the same family that includes other greens like bok choy, cabbage, kale and Swiss chard — broccoli is an excellent source of phytochemicals called isothiocyanates that fight free radical damage.

In addition to isothiocyanates such as sulforaphane and erucin, this veggie also contains indoles —  all of which are strong antioxidants and stimulators of detoxifying enzymes that protect cells and the structure of DNA. It also packs glucosinolates, carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, and more.

Apart from its demonstrated cancer-fighting abilities, broccoli is considered a nutritional powerhouse when it comes to supplying high levels of vitamins and minerals. As you can see below, it is a naturally high source of dietary fiber; plant-based protein; vitamins K, A and C; and more.

Plus, there are few calories in broccoli.

According to a 2018 study published in the journal Molecules, broccoli florets have higher concentrations of amino acids, glucoraphanin and neoglucobrassicin compared to other parts of the plant, whereas broccoli leaves are higher in carotenoids, chlorophylls, vitamins E and K, phenolic content, and antioxidant activity.

One cup of cooked broccoli nutrition has about:

• 55 calories
• 11 grams carbohydrates
• 4 grams protein
• 5 grams fiber
• 100 micrograms vitamin K (276 percent DV)
• 101 milligrams vitamin C (168 percent DV)
• 120 milligrams vitamin A (48 percent DV)
• 168 micrograms folate (42 percent DV)
• 0.4 milligrams vitamin B6 (16 percent)
• 0.4 milligrams manganese (16 percent)
• 457 milligrams potassium (14 percent DV)
• 105 milligrams phosphorus (10 percent DV)
• 33 milligrams magnesium (8 percent DV)
• 62 milligrams calcium (6 percent DV)

Types

While green broccoli is by far the most commonly found type, this vegetable actually comes in many colors, ranging from deep sage to purplish-green. Some research suggests the darker and more colorful the veggies are, the higher the antioxidant capacity.

Many different types of broccoli are grown and eaten throughout the world today. Some examples of the many species in existence include:

• Calabrese, an heirloom variety that is very popular in the U.S.
• Tenderstem broccoli, also called broccolini, which is a cross between broccoli and Chinese broccoli — broccolini is more mild, sweet and earthy
• Chinese broccoli
• Rapini, also called broccoli rabe in the U.S.
• Beneforté, which is a rare variety of crossbred broccoli containing two to three times more glucoraphanin compounds than standard varieties
• Belstar, a hybrid variety
• Bimi
• Destiny
• DiCicco
• Green goliath
• Green magic
• Purple sprouting

Health Benefits

1. Helps Fight Cancer

Why is broccoli a superfood when it comes to cancer prevention?

As you just learned, it is one of the best sources of isothiocyanate compounds that fight cancer by lowering oxidative stress, protecting cells mitochondrial function, neutralizing carcinogens and battling toxins. They do this by reducing the poisonous effects of toxins from a poor diet, environmental exposure, heavy metals and the aging process.

Isothiocyanates work by stimulating the release of special “carcinogen killer chemicals” that speed up the removal of toxins from the body. Many studies show that high-antioxidant foods like cruciferous veggies inhibit cancerous tumor growth and stop DNA damage from occurring, so they’re known to significantly lower the risk of colon cancer, bladder cancer, prostate cancer, breast cancer and other cancers.

In addition to offering high levels of isothiocyanates, broccoli nutrition is also valuable for cancer prevention because of high levels of a phytochemical called sulforaphane. This disease-preventing compound increases the activation of enzymes known as phase 2 enzymes that powerfully fight carcinogens in the body.

In fact, sulforaphane is the most potent inducer of phase 2 enzymes of any known phytochemical and helps reduce the risk of some of the deadliest forms of cancer, including prostate cancer. This is what makes broccoli one of the top cancer-fighting foods.

Cruciferous vegetables are linked with a reduced risk of cancers, including breast and cervical cancers, which makes them especially important for women. This is due to their effects on estrogen.

They increase the ratio of good estrogen metabolites (the kind that are not linked with cancer growth) but reduce the kind that’s potentially harmful. Men also naturally have lower levels of estrogen present in their bodies so broccoli nutrition helps prevent estrogen-related cancer for men, too.

The American Cancer Society recommends eating cruciferous vegetables several times a week for the best protection.

2. Maintains Strong Bones

Broccoli nutrition is an excellent source of vitamin K, calcium, magnesium and potassium, which are essential for healthy bones, nails and teeth. High levels of vitamin K and iron are vital for maintaining bone mineral density (in addition to having many other benefits, like promoting blood health and boosting your energy levels).

Some even say that vitamin K builds bones better than calcium, and just one cup of broccoli nutrition provides over 270 percent of your daily vitamin K needs. There’s evidence in human intervention studies that vitamin K and vitamin D work together to positively impact bone metabolism and that a vitamin K deficiency or vitamin D deficiency increases risks for bone-related diseases.

Vitamin K also positively affects calcium balance, a key mineral in bone metabolism.

Calcium found in this vegetable is also crucial for preventing calcium deficiency plus building and maintaining strong teeth and bones — especially into older age when people become more susceptible to bone breaks, fractures and bone density loss.

If you don’t get enough calcium, it’s stolen from your bones to help keep a steady amount in your blood, so including more broccoli can be a natural osteoporosis treatment and prevention method.

3. Maintains Heart Health

Why should you eat broccoli if you’re concerned about protecting your heart? Broccoli nutrition benefits heart health in multiple ways, such as by preventing heart attacks and strokes and keeping arteries clear, in addition to correcting high cholesterol and high blood pressure.

Epidemiological studies published in the American Journal of Clinical Nutrition readily show that higher fruit and vegetable intake, especially cruciferous veggie intake, is correlated with a lower risk of cardiovascular disease.

The high fiber content of broccoli nutrition is excellent for lowering cholesterol naturally and fast. It prevents cholesterol from entering your bloodstream by binding to it and removing it, thus making it one of the best cholesterol-lowering foods.

Sulforaphane can also protect against heart disease by significantly improving high blood pressure levels as well as kidney function, while the compound called lutein present in this vegetable can prevent thickening of the arteries and plaque buildup that can lead to cardiac arrest.

Is broccoli anti-inflammatory? Yes, it packs high levels of minerals important for reducing inflammation, fighting free radical damage and protecting cardiovascular health.

Because it’s high in electrolytes, including calcium, potassium and magnesium, it also helps your blood clot and keeps your muscles and nerves working properly.

4. Increases Gut and Digestive Health

In addition to promoting heart health, high-fiber foods also keep the digestive system flushed and healthy.

Does broccoli make you poop? It can certainly help.

Eating whole foods as part of a high-fiber diet promotes regular bowel movements, better gut and colon health, a more alkaline digestive tract (which boosts immunity), and prevention of constipation, IBS and other digestive disorders.

Isothiocyanate sulforaphane compounds abundant in broccoli also powerfully fight against harmful bacteria within the gut and prevent oxidation that can lead to cancer within the digestive organs. Studies show that glucosinolates, which can be metabolized by gastrointestinal microbes, also contribute to enhanced metabolic and endocrine function.

There’s evidence from human and animal studies that diets high in broccoli can reduce gastric bacterial colonization, lower expression of tumor growth and inflammation, and lead higher antioxidant activity that improves liver function.

Broccoli nutrition further supports the body’s natural detoxification processes due to its phytonutrients glucoraphanin, gluconasturtiian and glucobrassicin that aid in liver health.

5. Maintains Eye Health and Vision

A lesser-known benefit of broccoli nutrition is how it saves your eyes from age-related disorders. It positively impacts eye health thanks to high levels of the carotenoids called lutein and zeaxanthin, which are crucial for eye health and maintaining good vision into old age.

They help protect night vision and stop UV damage from occurring within the eyes’ retina and cornea. A diet high in foods that provide antioxidants, vitamin C and vitamin A is a natural way to prevent macular degeneration, which is the leading cause of blindness in older adults.

6. Promotes Healthy Skin

Want to maintain healthy, youthful-looking skin even into older age? Thanks to its sulforaphane that helps repair skin damage, broccoli nutrition benefits the look, feel and health of skin.

Its high levels of vitamin A and vitamin C prevent collagen breakdown, skin cancer, UV damage, wrinkles and skin inflammation. Plus, a derivative of vitamin A found in broccoli nutrition, beta-carotene, is essential for immune functioning and has been shown to help fight cancer, including skin cancer.

7. Helps with Weight Loss

Why is broccoli good for dieters? It’s one of the most nutrient-dense foods on Earth.

One cup of the cooked veggie has just over 50 calories but a good dose of fiber, protein and detoxifying phytochemicals.

Is broccoli a carb? As a complex carbohydrate high in fiber, it is a great choice for supporting balanced blood sugar levels, ongoing energy and helping you feel full.

Want to know a secret to losing weight fast? Including more high-volume, low-calorie, high-nutrient foods in your meals is key.

Broccoli nutrition is high in volume due to having a high water content, so it takes up room in your stomach and squashes cravings or overeating without adding lots of calories to meals at all.

Related: Mustard Greens Nutrition, Health Benefits & Recipes

Risks, Side Effects, Interactions

Is it OK to eat broccoli every day? Some people are concerned about eating high volumes of cruciferous vegetables and the effect on thyroid health. Luckily, there isn’t much to worry about there.

According to the research, it would take a large amount of cruciferous vegetables to cause any type of hypothyroidism. It also appears to be a risk primarily for people who have an existing iodine deficiency.

If you have a thyroid issue, consume cruciferous vegetables that have been cooked, and keep them to about one to two servings daily. Otherwise, most people can greatly benefit from eating plenty of cruciferous veggies to their hearts’ content.

Broccoli also has potential to cause allergic reactions and interactions with certain medications, including warfarin. Overall, cruciferous plants are considered to be very safe in humans, with the exception of allergies. Individuals treated with warfarin should consult their physicians before adding lots of cruciferous veggies to their diets.

Why is broccoli not good for you if you have IBS or sensitivity to FODMAP foods? Veggies like broccoli and cauliflower can be difficult for some people to digest because of the types of carbohydrates they contain, called FODMAPs.

These may cause gassiness and bloating due to undigested carbohydrates that are metabolized by intestinal bacterial, which produces digestive symptoms. If you experience gas, abdominal pain, diarrhea and/or constipation when eating broccoli, you may want to try first cutting back on how much you consume, then potentially avoiding it all together, especially when raw.

Related: Broccoli Seed Oil: The Next ‘It’ Oil for Anti-Aging?

How to Add to Your Diet

Broccoli has a taste that is often described as grassy, earthy and mildly bitter. It’s not as bitter as many dark leafy greens but not sweet like many red and orange veggies.

If you prefer a milder, sweeter taste, broccolini is a good choice. If you want something more sour and sharp-tasting, broccoli rabe is your best option.

How to Select and Store:

It’s important to buy organic broccoli whenever possible — considering that the Environmental Working Group lists it as one of the most chemically sprayed veggies there is year after year. While you can always look for broccoli that’s raw at farmers markets and grocery stores, buying frozen, organic broccoli is a good option too and can save you some money.

When selecting this veggie, look for buds that are bright, tight and compact. Yellowish or brown buds and a limp look mean that the vegetable is going bad.

In order for this vegetable to maintain its high nutrient content you want to consume fresh broccoli as soon as you can, ideally within two to three days after it’s picked. That’s because the phytonutrients found in broccoli are partially lost during post-harvest storage.

To keep broccoli fresh, store it in the refrigerator wrapped loosely in damp paper towels, or submerge the stem portions in a pitcher filled with ice water. Do not store it in a sealed container or plastic bag since it requires air circulation.

You can also freeze chopped broccoli for several months.

How to Use and Cook:

Which part of broccoli is the healthiest to eat?

The broccoli head or tree-like florets are the most popular parts to eat, but the entire stalk is edible and packed with nutrients. Many health experts recommend eating the stalks, since they can be considered a high-fiber food, along with eating the leafy greens attached to the stalks that hold high levels of nutrients.

How much broccoli should you eat per day?

A typical serving is about one to two cups per day of cooked broccoli. More than this may cause gas and an upset stomach in some people.

Is it better to eat broccoli raw or cooked?

This vegetable is perfectly edible raw or cooked, although eating broccoli raw has the potential to cause stomachaches and gas more so than when it’s cooked.

How should you cook broccoli?

Wash this veggie just before cooking or serving it so it doesn’t get soggy. Gently rinse it, and trim off the tough portion of the stem.

It can be steamed, sautéed, roasted, stir-fried, puréed and more. High-heat cooking can cause it to lose some of its delicate nutrients. Try sticking with a low cooking temperature and shorter cooking time.

It can easily burn and become water-logged when it’s overcooked — and we all know how unappetizing that can be. Here are tips for making it softer and more flavorful:

• Sauté it with some olive oil on the stove for less than 10 minutes.
• Quickly blanch it in some boiling water for several minutes.
• Roast it for about 20 minutes in the oven at 350 degrees Fahrenheit.
• You can also quickly steam broccoli in minutes by adding it to a large covered pot with a few tablespoons of water and letting it steam for four to five minutes or until tender. This is a great way to preserve a high level of nutrients.

Recipes:

How can you use broccoli at home in healthy recipes? Take advantage of all that broccoli nutrition has to offer by:

• serving roasted broccoli with some lemon and garlic along with fish or meat
• adding some to whole grain pasta or grain dishes
• blending it into pesto and other sauces
• topping a salad with either raw or cooked broccoli
• adding “broccoli slaw” to sandwiches or tacos

Broccoli goes well with lots of different flavors and types of cuisines, and it can be eaten with breakfast, lunch or dinner. Flavors that pair well with it include olive oil, garlic, tomatoes, onion, lemon, parsley, ginger, curry and other spices.

It’s also beneficial to eat broccoli with some sort of healthy fat, like olive oil, eggs or coconut oil, since certain vitamins are fat-soluble, meaning they’re digested and absorbed or transported in the body only with fat. These include vitamin A, vitamin D, vitamin E and vitamin K.

Here are some examples of simple, healthy broccoli recipes:

• 28 Healthy, Hearty Broccoli Recipes
• Broccoli Salad Recipe with Sunflower Seeds and Raisins
• Broccoli Salad with Turkey Bacon Recipe
• Alfredo Chicken and Broccoli Casserole Recipe
• Raw Veggie Salad Recipe

Other recipe ideas include making:

• broccoli cheese soup with aged cheddar and coconut milk
• grilled chicken topped with broccoli rabe
• egg and broccoli casserole
• beef and broccoli stir-fry

Related: Broccoli Sprouts: One of Nature’s Top Cancer-Fighting Foods

Conclusion

• Broccoli is an edible plant in the Brassica cabbage family. It’s related to vegetables including cauliflower, green and purple cabbage, kale, Swiss chard, and Brussels sprouts.
• What is the nutritional value of broccoli? It’s an excellent source of phytochemicals called isothiocyanates, sulforaphanes and indoles. It also provides vitamin A, vitamin C, calcium, vitamin K, magnesium and potassium.
• Benefits of broccoli include help with cancer prevention, heart health, weight management, eye and skin health, gut and digestive support, healthy bones and teeth, and slowed effects of aging.
• Here are tips for adding it to your diet: Eat it either raw or cooked. The whole plant (buds and stem) are edible. It can be steamed, sautéed, roasted, stir-fried, puréed and more. Don’t overcook it, or it will get soggy and lose nutrients.

The post Broccoli Nutrition Helps Battle Cancer, Osteoporosis & Weight Gain appeared first on Dr. Axe.

Kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Notably, it’s one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs in just one cup of kohlrabi.

Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function. That’s not all.

What Is Kohlrabi?

You may have spotted kohlrabi at your local farmers market and wondered what on earth it was. More recently, it has made its way to mainstream grocery store shelves, so thankfully it should be easier to find after you read this article (and you’ll definitely know what it is now).

What does it taste like? The taste of kohlrabi is similar to a broccoli stem but milder and sweeter. Some also describe its taste as somewhere between a mild radish, cabbage and jicama.

It is a member of the same family (Brassicaceae) as the more well-known likes of kale, Brussels sprouts, broccoli and cauliflower. The whole kohlrabi plant is edible, minus its slender root.

The kohlrabi you purchase most likely is half bulb, half greens. The edible bulb or stem can be green, white or purple, depending on the variety.

The leaves have a taste similar to collard greens but less intense. Like its relatives, it is loaded with phytochemicals that help prevent damage to the cells of our bodies and improve our overall health.

Kohlrabi is not widely grown commercially, but consumers are gaining awareness of this versatile vegetable. In Germany, however, kohlrabi has been a staple of German cuisine for hundreds of years. The German translation of kohlrabi is “cabbage turnip.”

It has also become a vegetable staple in northern India.

There are several varieties of kohlrabi commonly grown, including:

• White Vienna
• Purple Vienna
• Grand Duke
• Gigante (also known as “Superschmelz”)
• Purple Danube
• White Danube

The coloration of the purple types is just superficial — the edible parts are all pale yellow.

Kohlrabi Nutrition Facts

Kohlrabi (Brassica oleracea) is technically a form of cabbage. It’s native to Europe and is sometimes called a “German turnip.”

One cup (about 135 grams) of raw kohlrabi contains roughly the following:

• 36.5 calories
• 8.4 grams carbohydrates
• 2.3 grams protein
• 0.1 grams fat
• 4.9 grams fiber
• 83.7 milligrams vitamin C (140 percent DV)
• 473 milligrams potassium (14 percent DV)
• 0.2 milligrams vitamin B6 (10 percent DV)
• 0.2 milligrams copper (9 percent DV)
• 0.2 milligrams manganese (9 percent DV)
• 25.6 milligrams magnesium (6 percent DV)
• 62.1 milligrams phosphorus (6 percent DV)
• 0.1 milligrams thiamine (5 percent DV)
• 21.6 micrograms folate (5 percent DV)

Meanwhile, one cup (approximately 165 grams) of boiled kohlrabi nutrition has about:

• 47.8 calories
• 11 grams carbohydrates
• 3 grams protein
• 0.2 grams fat
• 1.8 grams fiber
• 89.1 milligrams vitamin C (149 percent DV)
• 561 milligrams potassium (16 percent DV)
• 0.3 milligrams vitamin B6 (13 percent DV)
• 0.2 milligrams manganese (12 percent DV)
• 0.2 milligrams copper (11 percent DV)
• 31.3 milligrams magnesium (8 percent DV)
• 74.2 milligrams phosphorus (7 percent DV)
• 19.8 micrograms folate (5 percent DV)
• 0.9 milligrams vitamin E (4 percent DV)
• 0.1 milligrams thiamine (4 percent DV)
• 41.2 milligrams calcium (4 percent DV)
• 0.7 milligrams iron (4 percent DV)

Kohlrabi Health Benefits

1. Helps Fight Cancer

Kohlrabi is a member of the champion cancer-fighting family of cruciferous vegetables. Components of cruciferous vegetables have shown their ability to stop the growth of cancer cells, including tumors of the breast, endometrium, lung, liver, colon and cervix.

A unique aspect of cruciferous vegetables is that they are rich sources of sulfur-containing compounds known as glucosinolates. These support detoxification and the production of indole-3-carbinol and isothiocyanates, which greatly reduce the risk of breast, colon and lung cancer.

These powerful compounds that kohlrabi contains make it a strong cancer-fighting food, as these compounds help prevent cancer by enhancing the elimination of carcinogens before they can damage DNA or by altering cell-signaling pathways in ways that help prevent normal cells from being transformed into cancerous cells.

An extensive review of epidemiological studies reported that the majority (67 percent) of 87 case-control studies found an inverse association between some type of cruciferous vegetable intake and cancer risk.

2. Supports Heart Health

Diets containing kohlrabi and other nutrient-rich veggies protect you against cardiovascular disease. A large study of adults ranging in age from 25 years to 74 years revealed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.

In the Journal of Nutrition, a meta-analysis of cohort studies found that fruit and vegetable consumption is inversely associated with the risk of coronary heart disease.

3. Helps Decrease the Risk of Diabetes and Obesity

Like other fruits and veggies, kohlrabi contains high amounts of water and fiber, which can enhance satiety, reduce energy intake and, consequently, decrease body weight. Since obesity is one of the main risk factors for type 2 diabetes, by preventing obesity through a healthy diet that includes greens like kohlrabi, you can directly decrease your likelihood of developing diabetes.

If you have the disease already, you can begin to lessen your need for blood sugar-regulating medications by improving your diet with the inclusion of more vegetables like kohlrabi.

One study of 2,332 Finnish men indicates that higher intakes of fruit, berries and vegetables, including kohlrabi, may result in a reduced risk of type 2 diabetes.

4. May Help Lower Blood Pressure

High blood pressure (hypertension) is a common health condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems like heart disease, heart attack and stroke. Scary fact: You can have high blood pressure for years without even knowing it because there aren’t always obvious symptoms.

One of the best natural ways to lower blood pressure is through your diet. A healthy diet high in foods like kohlrabi is crucial when it comes to lowering blood pressure to a healthy place.

Research indicates that low levels of vitamin C are associated with high blood pressure as well as gallbladder disease, stroke, some cancers and arteriosclerosis. By getting enough vitamin C from your diet with fresh foods like kohlrabi, you may help reduce the risk of developing high blood pressure and other serious health issues.

5. Can Reduce C-Reactive Protein

C-reactive protein is produced in the liver and is a blood test marker for inflammation in the body. It’s one of a group of proteins called “acute phase reactants” that goes up in response to disease-causing inflammation.

A study published in the American Journal of Clinical Nutrition investigated the effects of low, medium and high intakes of vegetables and fruit on markers of immune functions, including nonspecific markers of inflammation. The study found that a high intake of carotenoid-rich foods, including kohlrabi, reduces plasma C-reactive protein.

The lower your level of C-reactive protein, the lower your risk for cardiovascular disease and other serious inflammatory health issues. — another great reason to include lots of kohlrabi in your diet regularly!

Related: Mustard Greens Nutrition, Health Benefits & Recipes

Storing and Cooking

Kohlrabi is a cool-weather crop, which means that it’s at its best from early fall through spring. You can usually find it at your local farmers market or health food market.

Choose one with a fresh bulb that is not cracked and leaves that are unblemished. The bulb should ideally be about three to four inches in diameter.

When it comes time to store kohlrabi at home, cut off the leaves, wrap them in a damp paper towel and place them in a plastic bag. The leaves can then be stored in the refrigerator for three to four days.

The bulb can be stored separately loose in the refrigerator for several weeks. You know the bulb has been in the fridge too long when it begins to feel soft.

As with any fresh food, the sooner you use it, the better it will be.

Before using it raw or cooked, it’s key to peel it thoroughly. Beneath the thick, hard skin of the bulb is another fibrous layer, which should also be peeled away. Peel until you reach the light layer of crisp flesh.

If you can get it with the greens attached, you can cook the greens as you would turnip greens or kale. When it comes to the bulb, cooking methods include steaming, boiling, roasting or sautéing.

Cooking the bulb and leaves will change the texture. If you want it to keep a crunchy, crisp texture for salads or side dishes, then keep it raw. If you prefer a tender, softer texture, then cook up the stems and bulbs instead.

There are so many ways to use kohlrabi at home. It can be added to salads, stews, soups and stir-fry dishes. Add it to salads sliced or shredded, or cut it up and use it has a vehicle for dips like hummus.

Kohlrabi Recipes

Are you looking for tips on preparing kohlrabi bulbs, stems and leaves after finding a fresh plant at the farmers’ market?

Substitute kohlrabi leaves for kale in this recipe for Massaged Kale Salad, and in 10 minutes you will have a delicious side dish or snack loaded with nutrients and flavor. You can use the bulb and make some Kohlrabi Homefries browned in a small amount of oil and seasoned with some tasty spices.

Also, try a mouthwatering, vegetable-centric dish: healthy and super-satisfying Curried Cauliflower Soup that includes kohlrabi!

Risks and Side Effects

If you know that you have a food allergy or sensitivity to another cruciferous veggie, then check with your doctor before consuming kohlrabi.

An allergy to this vegetable is not common, so most likely it shouldn’t cause any negative side effects.

Conclusion

• Kohlrabi is a veggie that’s less known than others but can be found at many local farmers markets. It’s a nutrient-rich plant, and the leaves, stems and bulbs can all be consumed for a slightly sweet, earthy flavor.
• Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.
• It also improves heart health, decreases the risk of obesity, lowers blood pressure and decreases C-reactive protein, which can benefit the heart.
• There are many ways to incorporate this health-promoting food into your diet. It can be added to salad, stews, soups and stir-fry dishes, and it can be used raw, too.

The post Kohlrabi: A Disease-Fighting, Phytochemical Powerhouse appeared first on Dr. Axe.

First, celery juice became a trend for its potential digestive benefits. Now lettuce water is the new craze.

What is lettuce water good for, if anything?

Lettuces — whether romaine, iceberg, red lettuce or less common types — contain compounds that are known to have anti-inflammatory effects. In fact, lettuce seed oil (made from Lactuca sativa species) has long been used as a natural health remedy and sleep aid in places including Korea and Iran.

Chomping on salads filled with different lettuces can definitely support your health, but will lettuce water (basically herbal tea made from steeping lettuce leaves) help you sleep more soundly? Let’s find out what the research says.

Lettuce Water for Sleep: Does It Work?

Does lettuce water really make you sleep? It’s possible it might help, but overall this method lacks compelling scientific evidence.

Within some types of leaves, especially romaine lettuce, there are phytochemical compounds present, including lactucin, lactucopicrin, triterpenoids, saponins and others. Researchers believe these nutrients have some analgesic (pain-relieving) and calming effects, but it’s debatable how influential they are.

For example, a 2017 animal study did find certain sesquiterpene lactones present in romaine lettuce, including lactucin and polyphenols, that are thought to have sedative and relaxing effects. However, the study used lettuce extracts taken from romaine and other types of lettuce leaves and seeds, not regular lettuce water.

In this study, fresh lettuce was trimmed, washed, dried to make powder, stored at 5 degrees C and then extracted twice with 70% ethanol. You can see how this is a very different process than boiling lettuce leaves at home.

The amount of phytochemicals in cooked or fresh lettuce leaves, and their water, is likely not high enough to have a big impact on your mood or sleep. This doesn’t mean it’s harmful to try — it’s just unlikely to make a big difference in how fast you fall asleep or how well you stay sleeping through the night.

Should You Try It?

Even if eating lettuce or drinking lettuce water isn’t necessarily a natural sleep aid, leafy greens and lettuces still offer body-wide benefits. This means you can feel free to drink lettuce water if you’d like — just keep in mind that other sleep aids may be more effective. (See below for suggestions.)

On a positive note, some people simply find warm beverages (which can include hot lettuce water) to be soothing, explaining why some herbal teas can be helpful when you’re feeling sick, anxious or sad. Another possible explanation is the placebo affect, meaning that people might feel calmer when drinking lettuce water simply because they expect to.

How do you make lettuce water?

The study mentioned above found that romaine lettuce contains the highest levels of phytonutrients that are thought to have sedative effects.

Ideally, wash a few leaves of organic romaine, place them in a cup, cover with very hot water, let it steep for at least five to 10 minutes, and then take the leaves out and drink the water.

If you’d like, add some fresh lemon juice, raw honey (for flavor, although heating honey does sap it of some of its benefits) or herbal tea, such as peppermint tea, for extra flavor. You can drink lettuce water several times per day if you’d like, just like you would herbal tea or celery juice.

Other Lettuce Water Benefits

As mentioned above, lettuce water is still hydrating; almost free of calories, carbs and sugar; and a great substitute for sugary beverages.

It contains small amounts of phytonutrients that may help fight inflammation and oxidative stress, although you’d have to drink a lot of it to have any drastic effects on your health. Its anti-inflammatory nutrients are beneficial for protecting tissues and cells from damage.

Of course, you can benefit from lettuce’s nutrients by eating the green in salad instead. This may have even more benefits, since it provides fiber and fills you up more than drinking lettuce water.

Aside from impacting sleep, lettuce/lettuce water benefits can include:

• Keeping you hydrated (although you don’t want to drink too much close to bedtime, which can cause urination)
• Helping with digestion and detoxification
• Potentially helping to reduce symptoms like acid reflux that might disrupt your sleep
• Providing free radical-scavenging activity against oxidative stress and inflammation

Risks and Side Effects

Is it safe to drink lettuce water? In most cases, yes.

It’s wise to use organic lettuce since lettuce tends to be sprayed with high levels of pesticides. You don’t want to wind up having these chemicals leach into the water you’re drinking, so choose organic greens, and rinse them well before steeping or eating them.

Other Ways to Aid Sleep

If you’re struggling to get good sleep, a healthy diet that includes lots of different greens and veggies, plus other water/fluids, can likely help. Here are other tips for getting a good night’s sleep:

• One of the best-known sleep aids is avoiding blue light and electronics close to bedtime, since this type of light can make you alert and prevent drowsiness.
• Keep the environment in your home comfortable and calming at night. Use dim, soft light, and make the temperature low when you head to sleep.
• During the day, get some sunlight exposure and exercise to help regulate your circadian rhythm.
• Try adaptogens and other herbs that have calming effects, such as ashwagandha, valerian root, St. John’s wort, skullcap, kava and passionflower.
• Melatonin supplements are another option to experiment with short term, but be careful not to overuse melatonin.
• Magnesium supplements can aid in digestion and reduce muscle tension, which might help you rest more easily.
• Diffusing lavender essential oil in your home can help you unwind.
• Finally, incorporate relaxing activities like meditation, yoga, journaling, reading or taking a warm bath or shower into your evening routine.

Conclusion

• Lettuces (especially romaine) contain nutrients including lactucin and lacucopicrin that are known to be sleep-inducing compounds.
• That said, these are present in lettuce seed oil but not very concentrated in homemade lettuce water/tea.
• You can still try this remedy for other lettuce water benefits, such as help with digestion and hydration.

The post Does Lettuce Water for Sleep Really Work? appeared first on Dr. Axe.

Believe it or not, real yams aren’t very commonly found in the United States, even though many grocery stores labels certain sweet potatoes as “yams.”

The orange tubers you find in supermarkets that are called yams are actually usually “soft” sweet potatoes. According to the Farmers’ Almanac, when orange sweet potatoes were first introduced in the U.S., grocery stores called them yams to differentiate them from white sweet potatoes, which tended to be larger, drier and less appealing.

While these two root veggies are not the same thing and not even very closely related, both do provide many of the same nutrients — including antioxidants like beta-carotene (vitamin A), vitamin C, potassium and fiber.

What Are Yams?

Yams are tuberous root veggies that originated in Africa and Asia. Technically, yams are monocots, meaning they’re plants that have one embryonic seed leaf.

Are yams potatoes? No.

Potatoes belong to the Solanaceae plant family, while yams belong to the Dioscoreaceae family (genus Dioscorea), and there are over 600 varieties of yams!

Today, yams are grown in tropical climates, such as in places like South Africa, other African countries and the Caribbean.  About 95% of yams today are grown in Africa.

It’s thought that yams got their name from the Fulani (a language spoken in Guinea, Western Africa) word nyami, which means “to eat.”

Types of yams grown around the world include:

• Indian yam (D. trifida)
• Winged or water yam (D. alata)
• Guinea yam (D. rotundata)
• Yellow Guinea yam (D. cayenensis)
• Lesser yam (D. esculenta)
• Chinese yam (D. polystachya), also known as cinnamon vine

What does a yam look like?

Compared to regular white or sweet potatoes, yams tend to be bigger. They can sometimes grow up to three to four feet long and between 80 and 100 pounds.

They are usually cylindrically shaped, unlike potatoes, which tend to be tapered on the ends.

How do you know a yam is actually a yam? One way to tell is the color of the root’s skin.

Real yams have blackish or brown skin that is typically rough and scaly, sometimes described as being “bark-like.”

If you cut a yam open you’ll find flesh that is white, light purple, faint red or a mix of these colors, depending on the specific yam species.

Are edible yams the same as wild yam supplements?

“Wild yam” is the term used to describe a supplement that has estrogen-like effects. It’s derived from the root of the plant species called Dioscorea villosa, which grows on a vine native to North America.

Wild yam and other edible yams are related because they are in the same larger plant family.

Wild yam is usually found as a liquid extract, dried herb, powder, capsule, tablet or tea. It’s different from edible yams because it isn’t cooked and eaten, but instead it is taken as a natural remedy and supplement.

Yams vs. Sweet Potatoes

Is a yam a sweet potato? No, these two root veggies are not related and are actually pretty different.

Both are tuberous root vegetables, however they are botanically different and come from different plant families.

Sweet potatoes as technically dicots, meaning plants that have two embryonic seed leaves. They belong to the Convolvulaceae plant family.

Compared to sweet potatoes, yams are usually bigger, starchier and drier, plus less sweet-tasting.

You can tell the difference by looking at the color of the skin and the flesh. This can be a bit confusing because there are lots of different types of sweet potatoes with a range of skin and flesh colors.

“Soft sweet potatoes” are considered those that have copper skin and deep orange flesh. Regular sweet potatoes are firm and have golden skin and lighter flesh. You can also find purple, white and other colored sweet potatoes.

Sweet potatoes are much easier to find in grocery stores in the U.S., however real yams can be found at some international markets. If you’re buying tubers at regular markets, even if they are labeled as yams, chances are you’re buying sweet potatoes.

Which is healthier: sweet potato or yam?

Sweet potatoes are a great source of vitamin A, potassium, fiber and more. These are many of the same nutrients found in yams.

Overall, the two are comparable, however sweet potatoes are richer in vitamin A/beta-carotene.

Yam Nutrition Facts

Yams are a great source of complex carbs, fiber, vitamin A, vitamin C, potassium, manganese and other nutrients.

One cup (about 136 grams) of boiled yams contains approximately:

• 158 calories
• 37.4 grams carbohydrates
• 2 grams protein
• 0.2 grams fat
• 5.3 grams fiber
• 16.5 milligrams vitamin C (27 percent DV)
• 911 milligrams potassium (26 percent DV)
• 0.5 milligrams manganese (25 percent DV)
• 0.3 milligrams vitamin B6 (16 percent DV)
• 0.2 milligrams copper (10 percent DV)
• 0.1 milligrams thiamine (9 percent DV)
• 67 milligrams phosphorus (7 percent DV)
• 24.5 milligrams magnesium (6 percent DV)
• 21.8 micrograms folate (5 percent DV)

Yam nutrition also contains vitamins A, E and K; B vitamins niacin and pantothenic acid; and minerals calcium, iron, zinc and selenium.

Benefits

1. High in Complex Carbs and Fiber

Tubers, including yams, are a good source of fiber, starch and energy. Compared to refined grains, most root vegetables are also lower in calories and lower on the glycemic index, which means they won’t spike your blood sugar as much.

The fiber in starchy veggies slows down the release of glucose (sugar), which is important for energy and insulin balance.

Additionally, plant foods that contain fiber have been shown to promote gut health and exhibit other beneficial activities, including having anti-carcinogenic, anticoagulant, immune-stimulating and antioxidant effects.

A high-fiber diet not only helps prevent inflammation and disease formation, but it also works wonders for helping with digestion and preventing IBS or naturally relieving constipation.

2. Good Source of Vitamins A And C

Although they have less than sweet potatoes, yams provide you with antioxidants, including vitamins A and C.

These vitamins support a healthy immune system and fight free radical damage, while also combating inflammation. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage.

3. High in Copper, Manganese and Potassium

Yams are an excellent source of minerals, including copper, manganese and potassium, which have benefits for cardiovascular, metabolic and cognitive health.

Foods high in copper help form hemoglobin and collagen in the body, which supports circulation and healthy connective tissues, and are involved in energy metabolism, DNA synthesis and respiration.

Manganese foods can assist in nutrient absorption, production of digestive enzymes, bone development and immune-system defenses.

Potassium is a crucial electrolyte needed to maintain normal blood pressure levels, balance fluid levels in the body and facilitate muscle contractions.

4. Filling, Versatile and Affordable

Fibrous foods are satiating and can actually help you lose weight because they fill you up. Starchy vegetables eaten with a balanced meal (protein and healthy fats) have been shown to help control one’s appetite and delay hunger cues, which is important for weight management.

Another great thing about tubers is that they’re typically very inexpensive and available all year-round — plus they can be used in lots of ways. They’re a gluten-free source of carbs and useful for making baked fries, soups and starches for baking.

How to Use/Recipes

Yams are described as having a mild, earthy flavor with a subtle sweetness. In order to make yams taste great, it’s important to cook them properly, which brings out their natural sweetness and makes them softer.

The most common ways to cook this starchy vegetable are to boil and mash them or fry, roast or baked them. They are used in similar ways to potatoes, either mashing them with herbs and butter, using them to make a sticky paste or dough that binds other ingredients, or frying them in fat/oil.

Bon Appetite magazine explains: “Yams are easily compared to the texture and flavor of white russet potatoes” due to their starchiness, rather than orange sweet potatoes or other softer varieties.

Try subbing in yams for potatoes in these healthy recipes or using a combination of both:

• Hasselback Potatoes
• Sweet Potato Hash
• Sweet Potato Biscuits
• Sweet Potato Rosemary Fries

Note: If you’re looking for the kind of root veggies that will have crisp skin and a fluffy orange flesh once cooked, you probably actually want to use sweet potatoes instead of real yams. Remember that deep orange sweet potatoes might be called yams in stores, but they are actually potatoes and usually wind up tasting a bit better and sweeter than real yams.

In terms of how long they last, you can keep yams for about four to six months if they’re stored in a cool, dim place. (Keep them out of the refrigerator and away and from light and humidity.)

Risks and Side Effects

You never want to eat a raw yam, which can be a choking hazard and can also lead to digestive issues, since yams contain compounds that are potentially toxic when eaten raw. Always cook yams before eating them, which also makes their starch easier to break down.

If you’re following a low-glycemic diet or low-carb diet, limit the amount of root veggies you consume.

For the most health benefits, avoid deep-frying yams or eating with them lots of added sugar. Instead try boiling, roasting or baking them with a bit of avocado oil, herbs and spices.

Conclusion

• What is a yam in the USA? Tubers that are labeled as “yams” in the U.S. are usually actually sweet potatoes. These two terms are mostly used interchangeable to describe soft, orange sweet potatoes, but technically these two roots are not related.
• Yams are tubers native to Asia and Africa that are starchy, large and dry. They have a brownish, scaly skin and flesh that can range from white to purple to red.
• Yam nutrition benefits include supplying you with vitamins A and C, potassium, manganese, B vitamins, fiber, and more.
• Look for yams in international markets, and use them in the same ways you would potatoes and other tubers.

The post Yams vs. Sweet Potatoes: Top 4 Benefits of Yam Nutrition (Plus Recipes and Side Effects) appeared first on Dr. Axe.

If you aren’t familiar with the benefits of collard greens nutrition, you may be surprised what this leafy green can do.

Collard greens (or collards) are various loose-leafed plants that belong to the Brassica oleracea species. This beneficial vegetable is related to others in the Acephala group, including:

• cabbage
• Swiss chard
• broccoli
• cauliflower
• kale
• Brussels sprouts

Collard greens date back to prehistoric times, and they are one of the oldest members of the cabbage family. The Ancient Greeks cultivated several forms of both collard greens and kale.

Today, it grows in:

• Brazil
• Portugal
• the southern United States
• many parts of Africa
• Montenegro
• Bosnia and Herzegovina
• southern Croatia
• northern Spain
• northern India

The collard green plant is grown for its large, dark-colored and edible leaves. Similar to kale, it has an upright stalk, often growing up to two feet tall. The leaves are thick and have a slightly bitter taste.

Collard greens are unique because they’re rich in sulfur-containing compounds called glucosinolates, which support detoxification, and indole-3-carbinol that greatly reduces the risk of breast, colon and lung cancer.

Collard greens are a great vitamin K and vitamin A food. They’re also rich is soluble fiber and have strong antioxidant properties.

By adding collard greens to your diet, you can reduce disease-causing inflammation, help treat digestive conditions, detox your body and boost cardiovascular health.

One of the most important components of collard greens, and other cruciferous vegetables, is glutathione. This peptide consists of three key amino acids that play several vital roles in the body.

It helps the liver cleanse and detoxify fat, boosts immune function, fights cancer, protects the body from environmental toxins, and prevents drug resistance.

Glutathione is so important to our health that longevity researchers believe the levels that are present in our cells serve as a predictor of how long we are going to live. Collard greens nutrition boosts glutathione levels and allows this molecule to do its magic.

Collard Greens Nutrition Facts

Collard greens are among the best vitamin C foods, and they’re a good source of vitamin K and soluble fiber. They also contain multiple nutrients with potent anti-cancer properties, such as diindolylmethane and sulforaphane.

One cup (about 190 grams) of chopped collard greens nutrition contains approximately:

• 49 calories
• 9 grams carbohydrate
• 4 grams protein
• 1 gram fat
• 5 grams dietary fiber
• 836 micrograms vitamin K (1,045 percent DV)
• 15,416 international units vitamin A (308 percent DV)
• 35 milligrams vitamin C (58 percent DV)
• 177 micrograms folate (44 percent DV)
• 1 milligram manganese (41 percent DV)
• 255 milligrams calcium (27 percent DV)
• 0.2 milligrams riboflavin (12 percent DV)
• 0.2 milligrams vitamin B6 (12 percent DV)
• 2.2 milligrams iron (12 percent DV)
• 38 milligrams magnesium (10 percent DV)
• 1.7 milligrams vitamin E (8 percent DV)
• 57 milligrams phosphorus (6 percent DV)
• 220 milligrams potassium (6 percent DV)
• 0.1 milligrams thiamine (5 percent DV)
• 1.1 milligrams niacin (5 percent DV)
• 0.4 milligrams pantothenic acid (4 percent DV)
• 0.1 milligrams copper (4 percent DV)

Health Benefits

1. Help Prevent Cancer

Collard greens detoxify the body, have high levels of antioxidants and reduce inflammation — making this powerful vegetable a natural cancer fighter and preventer.

The National Cancer Institute indicates that the secret behind the cancer-killing ability of collard greens nutrition and other cruciferous veggies is they’re rich in glucosinolates — a large group of sulfur-containing compounds.

These chemicals are known to break down during the chewing and digestion process into biologically active compounds that prevent the growth of cancer cells. The compounds are called indoles, thiocyanates and isothiocyanates, and studies suggest that they protect rats and mice against cancer of the bladder, breast, colon, liver, lung and stomach.

These powerful glucosinolates are also known to:

• reduce inflammation
• reprogram cancer cells to die off
• prevent tumor formation and metastasis
• deactivate carcinogens
• contain antibacterial and antiviral properties

2. Provide Detox Support

Just like the health benefits of kale, one of the top health benefits of collard greens is that they’re a natural detoxifier. They not only help remove toxins, but they eliminate them from the body, too.

A component in collard greens nutrition called isothiocyanates is made from glucosinolates. They’re reported to help detox the body at the cellular level.

Glucosinolates and compounds found in greens help activate detoxification enzymes and regulate their activity. They also trigger the liver to produce detoxifying enzymes that block free-radical attacks on your DNA.

By eating collard greens regularly, you help the body eliminate toxins, or poisons, that come from processed foods, pollutants, pesticides and pharmaceuticals.

3. Support Cardiovascular Health

Because collard greens reduce inflammation, they impact our cardiovascular health. Vitamin K, which is abundant in collard greens nutrition, is a critical nutrient for reducing inflammation and protecting cells that line blood vessels, including both veins and arteries.

Vitamin K has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks. It works by carrying calcium out of the arteries and not allowing it to form into hard, dangerous plaque deposits.

It helps treat high blood pressure and reduces the risk of health conditions such as stroke, heart attack and diabetes.

4. Lower Cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. It travels in the fatty acids of the bloodstream and can build up in the walls of the arteries, decreasing the flow of blood to vital areas of the body.

Collard greens help lower cholesterol naturally because the leaves are high in fiber. Soluble fiber binds cholesterol in the digestive system, causing it to be excreted by the body.

A study published in the American Journal of Preventive Medicine concluded that a fiber supplement provided significant and sustained reductions in LDL (bad cholesterol) without reducing HDL (good cholesterol) or increasing triglycerides over a 51-week treatment period.

5. Support Digestive System

Because collard greens are some of the best high-fiber foods, eating this beneficial vegetable stimulates the digestive system. Collard greens consumption can be added as an irritable bowel syndrome (IBS) diet food, for example, because they help combat IBS.

The amount of people who now struggle with some form of IBS is a shocking 60 million people — that’s nearly 20 percent of Americans!

IBS generally causes severe symptoms, such as diarrhea or ulceration of the digestive tract. One major cause of IBS is a low-fiber diet and nutritional deficiencies.

Because of the high fiber content in collard greens nutrition, this veggie can help treat this syndrome that’s often related to a number of other health conditions, including ulcerative colitis, Crohn’s disease and leaky gut syndrome.

The glucoraphanin present in collard greens nutrition also helps protect the health of the stomach lining by preventing bacterial overgrowth and the clinging of bacterium to our stomach wall. Animal studies show that glucoraphanin is not destroyed by digestive enzymes in the microbiota so it’s able to pass through the digestive tract and help balance bacteria.

6. High Source of Bone-Building Vitamin K

A cup of cooked collard greens nutrition has way over 100 percent of the recommended daily value of vitamin K, an essential fat-soluble vitamin. Vitamin K is most well-known for being responsible for bone building and blood clotting. In fact, vitamin K builds bones better than calcium.

Human intervention studies demonstrate that vitamin K not only increases bone mineral density in osteoporotic people, but reduces fracture rates, too.

Vitamin K is also one of the most crucial vitamins for preventing heart disease. Studies show that individuals who increase their intake of dietary vitamin K have a lower risk of cardiovascular mortality.

A vitamin K deficiency can lead to health conditions including IBS, heart disease, weakened bones, tooth decay and cancer.

7. High Source of Inflammation-Reducing Vitamin A

Vitamin A is a fat-soluble vitamin that’s also a powerful antioxidant. With a cup of collard greens nutrition fulfilling 300 percent of your recommended daily value, you surely experience the amazing vitamin A benefits with this nutritious vegetable.

Vitamin A plays a critical role in maintaining healthy vision, neurological function and healthy skin. It’s essential for skin health, and a deficiency can lead to a poor complexion.

Consuming vitamin A-rich foods also helps fight acne and improve overall skin health. Like all high-antioxidant foods, it can reduce the risk of inflammation by fighting free radical damage, which is vital for good health and longevity.

8. Help Maintain Healthy Weight

Leafy greens like collard greens, kale, spinach and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories long after a workout.

Because collard greens are packed with vitamin K, eating the leaves keeps our bones strong and helps ward off osteoporosis, keeping the body moving normally well into old age. Studies indicate that vitamin K deficiency has been consistently associated with bone fractures.

Collard greens are a nutritionally dense vegetable, and the benefits your body gets for the amount of calories contained in these vegetables means you get more bang for your nutritional buck. You can chow down on these healthy greens guilt-free — plus, you can begin to crowd out other less nutritious foods that don’t boost your health and well-being.

How to Cook and Recipes

You can find collard greens at just about any food store. When buying them, look for the freshest option.

They should be a vibrant dark-green color, and the leaves should be crisp and full. Try to find the organic option to ensure the full health benefits.

Once you get your greens home, wash them well first — you want to remove any soil or debris that is left on the leaves. Once they are clean, they’re ready for cooking.

Collard greens can be stored in the refrigerator for three to five days. Try wrapping them in a damp paper towel and storing them in an open bag.

You can also freeze the leaves for smoothies — they can last for months when frozen. If you feel that the stalks of the leaves are too tough, go ahead and remove them, but remember that they’re edible.

There are a ton of fun and easy ways to use collard greens. You can add them to meals throughout the day — like chopping them and adding to a frittata or swapping out the starchy carb wrap and using collard green leaves instead.

You can sauté collard greens with olive oil or coconut oil and use them as a side to a meat dish or add them to smoothies, soups, dips and sauces.

Collard greens are often prepared with other leafy vegetables, like kale, turnip greens, spinach and mustard greens. They are commonly served with smoked or salted meats, diced onions, vinegar, salt and pepper.

Although collard greens did not originate in Africa, the habit of eating greens that have been cooked down into a low gravy and drinking the juices from the greens, which is known as “pot likker,” is of African origin and remains a popular way to consume them.

Today, collard greens are a stable in U.S. southern cuisine, and they’re eaten year-round.

In some cultures, collards are eaten on New Year’s Day, along with black-eyed peas or field peas and cornbread. They’re served to ensure wealth in the coming year, as the leaves resemble folding money.

Recipes

The easiest way to get a ton of green veggies into your daily diet is a smoothie. Try a green smoothie recipe that includes collard greens and a ton of other nutritious vegetables that boost the immune system and keep your body running smoothly.

Cooking collard greens is similar to preparing Swiss chard greens. They’re both vibrant leafy veggies that have amazing health benefits.

Swiss chard nutrition includes high levels of antioxidants and an impressive amount of potassium, magnesium, calcium, copper, and even more vitamins and minerals.

With high levels of vitamin K, vitamin A, vitamin C and many trace minerals, there’s almost no health condition that Swiss chard can’t help. Try our chard greens recipe, and add collard greens to the mix or swap out the chard greens completely.

A really great and healthy idea is using collard green leaves as wraps. You can add chicken, turkey, beef, veggies and cheese to collard green leaves and avoid those white carbohydrates that have little nutritional value.

This creamy broccoli soup recipe is absolutely delicious and full of healthy fats from coconuts. The collard greens and other cruciferous vegetables in this recipe reduce inflammation, fight free radical damage to your cells and aid your digestive system.

Risks and Side Effects

When you buy collard greens, it’s important that you choose the organic option because conventionally grown greens may be contaminated with concentrations of organophosphate insecticides, which are considered highly toxic to the nervous system.

Collard greens naturally contain substances called oxalates, which are normally not a health concern when eaten in normal, moderate amounts, but in rare cases eating high levels of oxalates can cause certain health problems. Oxalates are most known for potentially interfering with the absorption of certain minerals, such as calcium.

However, experts still agree that oxalates do not pose a threat for the vast majority of people and that their presence in vegetables like collard greens does not outweigh the many health benefits of this vegetable.

If you have a history of gallbladder issues, avoid eating a lot of leafy greens, like collard greens, because of the oxalate levels.

Conclusion

• Collard greens (or collards) are various loose-leafed plants that belong to the Brassica oleracea species. They are related to cabbage, Swiss chard, broccoli, cauliflower, kale and Brussels sprouts.
• Collards are jam-packed with important nutrients, including vitamin K and health-promoting antioxidants. Eating them supports bone, heart and digestive health.
• There are many ways to prepare these leafy greens to get the benefits of collard greens nutrition. They are often sautéed with olive oil or coconut oil and added to meat or bean dishes. You can also add them to soups, stews and even smoothies.

The post Collard Greens Nutrition Helps Fight Cancer, Provide Detox Support and More appeared first on Dr. Axe.

Rutabagas are root vegetables that are high in fiber, vitamin C and potassium — and are even associated with a lower risk of certain types of cancer. Despite being low in calories and fat-free, the rutabaga is very flavorful, which explains why this veggie is often added to rich, hearty dishes.

The roots can be eaten raw or pickled, or they can be prepared similarly to potatoes: baked, roasted, sautéed or steamed, among other options. Rutabaga is commonly used in soups, stews and casseroles as well.

The leaves are also edible and can be prepared in similar fashion to mustard greens or Swiss chard.

Need tips on how to use rutabaga for its many health benefits? Read on to learn all about this intriguing root veggie.

What Is a Rutabaga?

Rutabaga (Brassica napus, variety napobrassica) is also known as Swedish turnip, wax turnip, swede or neep. It is a root vegetable in the mustard family (Brassicaceae) cultivated for its edible, fleshy roots as well as its edible leaves.

Rutabagas most likely originated as a cross between turnips and wild cabbage. There are several common varieties, such as the American Purple Top, Laurentian and Joan.

Rutabagas are a cool-season root crop that can be produced in the spring or fall. The word “rutabaga” comes from the Swedish word “rotabagge.”

These healthy sweet vegetables are believed to have originated in Scandinavia or Russia.

It is said to have been widely introduced to Britain around 1800, but it was recorded as being present in the royal gardens in England as early as 1669 and was described in France in 1700. Rutabaga is an important ingredient of a traditional Christmas casserole commonly prepared in Finland.

Natives of Scotland make a dish they call “tatties and neeps,” which is potato and rutabagas mashed separately and served with haggis. In the U.S., rutabagas are most often boiled and mashed with butter and milk or cream.

Rutabaga Nutrition Facts

One cup (about 170 grams) of boiled rutabaga contains approximately:

• 66.3 calories
• 14.9 grams carbohydrates
• 2.2 grams protein
• 0.4 grams fat
• 3.1 grams fiber
• 32 milligrams vitamin C (53 percent DV)
• 554 milligrams potassium (16 percent DV)
• 0.3 milligrams manganese (15 percent DV)
• 39.1 milligrams magnesium (10 percent DV)
• 95.2 milligrams phosphorus (10 percent DV)
• 0.1 milligrams thiamine (9 percent DV)
• 0.2 milligrams vitamin B6 (9 percent DV)
• 81.6 milligrams calcium (8 percent DV)
• 1.2 milligrams niacin (6 percent DV)
• 25.5 micrograms folate (6 percent DV)
• 0.9 milligrams iron (5 percent DV)

Rutabagas also contain two organic compounds with amazing health benefits: glucosinolates and carotenoids.

Glucosinolates are found in cruciferous plants, such as rutabaga greens and mustard greens. They are known for their ability to reduce inflammation and inhibit cancer by altering enzymes and blocking the cell cycle.

Carotenoids are natural chemicals that give plants their yellow, orange and red pigments. They are believed to have strong antioxidant capabilities and can help fight inflammation, heart disease and even cancer.

Health Benefits

1. Helps Prevent Cancer

Rutabagas are particularly high in antioxidant compounds, which is one reason the rutabaga is a top cancer-fighting food. One of these compounds, glucosinolate, is a sulfur-containing compound that has been shown to reduce the growth of cancer.

Epidemiological studies suggest that brassica vegetables in particular are protective against cancers of the lungs and alimentary tract.

The glucosinolates in rutabaga remain intact until they are brought into contact with the enzyme myrosinase through the process of chewing. Myrosinase then releases glucose and breakdown products, including isothiocyanates, which stimulate programmed cell death in human tumor cells (in vitro and in vivo).

Isothiocyanates are absorbed from the small bowel and colon, and metabolites are detectable in human urine two to three hours after consumption of brassica vegetables.

A man’s risk of developing prostate cancer increases with age, although it can occur any any age. Studies suggest that a high-fat diet may increase the risk of prostate cancer and that a diet rich in vegetables, particularly cruciferous vegetables — including broccoli, cabbage, cauliflower, kale, collard greens, mustard greens, horseradish, kohlrabi, Brussels sprouts, broccoli rabe, radishes, turnip, watercress and rutabaga — is associated with a reduced risk of prostate cancer.

2. Improves Digestion and More

Similar to all its cruciferous cousins, rutabagas are naturally very high in fiber.

Dietary fiber improves digestion by bulking up the stool and encouraging elimination, so rutabagas can provide natural constipation relief. A 2012 study in the World Journal of Gastroenterology showed that dietary fiber intake can increase stool frequency in patients with constipation.

The role of fiber in health actually extends far beyond shorter bathroom visits. Studies suggest that getting more fiber in your diet may play a role in the treatment of conditions such as:

• gastrointestinal disease
• hemorrhoids
• high cholesterol
• heart disease
• stroke
• diabetes
• some forms of cancer

Rutabaga’s healthy, powerful punch of dietary fiber makes it a smart choice for your overall well-being, so add it in to reap these benefits.

3. Rich in Potassium

Root vegetables like rutabagas are good sources of potassium, which is a crucial mineral for the proper function of all cells, tissues and organs in the human body. It’s also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium and magnesium.

The mineral is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function. According to a study published in The BMJ, a higher intake of potassium-rich foods is associated with a 24 percent lower risk of stroke.

With the increasing consumption of processed foods, which remove the mineral, combined with a reduction in the consumption of fruits and vegetables, there has been a large decrease in intake, even in developed countries, leading to deficiency issues.

Epidemiological and clinical studies indicate that a diet high in potassium lowers blood pressure in individuals with both raised blood pressure and average blood pressure. Prospective cohort studies and outcome trials show that increasing intake reduces cardiovascular disease mortality, which is mainly attributable to the blood pressure-lowering effect and also partially may be due to the direct effects of potassium on the cardiovascular system.

A diet rich in the mineral may also prevent or at least slow the progression of renal disease since an increased potassium intake lowers urinary calcium excretion and plays an important role in the management of hypercalciuria and kidney stones. Low serum potassium is strongly related to glucose intolerance, and increasing potassium intake may prevent the development of diabetes that occurs with prolonged treatment with thiazide diuretics.

The best way to increase your intake is to increase the consumption of fruits and vegetables like rutabaga.

4. Rich in Powerful Antioxidants

In addition to being rich in glucosinolates, the rutabaga is also a high-antioxidant food filled with powerful antioxidants known as carotenoids, some of which the body can turn into vitamin A.

The colorful group of compounds known as carotenoids are present in many plants, where they provide photoprotection and act as accessory pigments in photosynthesis. Dietary carotenoids are believed to provide numerous health benefits, including a decrease in the risk of disease, particularly certain cancers and eye diseases.

Numerous retrospective and prospective epidemiological studies have shown that a high intake of carotenoid-rich fruits and vegetables is associated with a decreased risk of cancer at a number of common sites. Rutabaga’s carotenoid presence is another reason that you want to start including it in your diet on a regular basis if you don’t already.

5. Boosts the Immune System

Rutabagas have an extremely impressive amount of vitamin C, with a single serving containing more than half of the required daily allotment.

Vitamin C is essential for many bodily processes, including the stimulation of the immune system to produce white blood cells, which fight against bacteria and infection. Vitamin C helps reduce the incidence and improve the outcome of pneumonia, malaria and diarrhea infections.

Overall, vitamin C plays an important role in immune function and the modulation of resistance to infectious agents, reducing the risk, severity and duration of infectious diseases.

By increasing your intake of rutabagas, you can improve your vitamin C levels — so make sure they’re part of your vegetable arsenal when cold and flu season comes around.

Rutabaga vs. Turnip

It’s common to get turnip and rutabaga confused, but they do have their differences. They are relatives, but rutabagas are actually larger, denser and higher in many essential nutrients.

The two vegetables also vary in appearance and taste. Turnips are usually white-fleshed with white or white and purple skin. Rutabagas usually have yellow flesh and a purple-tinged yellow skin.

Both turnips and rutabagas have a nutty and sweet, yet peppery flavor, but rutabagas tend to be sweeter while turnips are more peppery. Rutabagas also have a lower moisture or water content than turnips so they keep better.

How to Cook and Add to Diet

You can find rutabagas in the vegetable section of your nearest grocery store. Rutabagas can be found year-round, but some stores might only have them when they are in season (fall or spring).

When purchasing a rutabaga, make sure to choose one that feels firm, smooth and heavy for its size, which will be the freshest and best-tasting. Avoid rutabagas with cracks, punctures, deep cuts or decay.

If a rutabaga feels soft or spongy, then you definitely don’t want to choose that one because it is probably old and possibly rotting, so you’ll never get a chance to eat it.

You can store rutabagas at room temperature for about one week or up to two weeks in the refrigerator. If the greens are still attached, remove them, and store them separately in the refrigerator if you plan on eating them as well.

Need some tips on how to use rutabaga? This root vegetable can be roasted, boiled in water, simmered in soups or stews, and baked.

Here’s how to prepare a rutabaga for cooking:

1. Gather your rutabaga, a large knife, a cutting board, and a vegetable peeler or paring knife.
2. Rinse the rutabaga well with clean water, and be sure to dry it thoroughly so it is not slippery.
3. Use the paring knife or vegetable peeler to remove the outer layer of the rutabaga, just like you would for a potato. Rutabagas are typically dipped in wax so they will hold up better in storage — so make sure to remove all of the wax before cooking.
4. Cut off the bottom of the rutabaga so you have a flat surface for chopping.
5. While resting on its flat bottom, use your large knife to halve and then quarter the rutabaga.
6. Continue chopping the rutabaga until you have one- to two-inch cubes (or whatever size you desire). Keeping the pieces consistent in size will make for even cooking and give you the best texture all around.

Once you have your rutabaga chopped up and ready to go, you can roast it or boil and mash it for a side dish, or you add it to a hearty soup or stew with potatoes or other root vegetables.

Rutabaga recipes:

Looking for a recipe with rutabaga that will warm you up and heal your gut? Try this delicious beef stew recipe!

You can also substitute rutabaga for turnips in this unique, tasty and easy recipe for turnip fries, and rutabaga greens can be swapped out in delicious, nutritious turnip greens recipes. This baked vegetable fries recipe contains rutabaga as well.

Risks and Side Effects

Since rutabaga is a cruciferous vegetable, it contains raffinose, which is a complex sugar that can sometimes cause abdominal discomfort, bloating and flatulence. There is methane-producing bacteria in the colon that feeds on raffinose, and for some people, this process can result in the release of gas.

Cooking rutabagas longer does not reduce these possible effects, but increasing your probiotic intake can help.

If you are allergic to turnips, cabbage, spinach or any other cruciferous vegetables, consult a physician before adding rutabaga to your diet. An allergy to rutabaga is not common, but if you experience any symptoms of food allergies, then you should discontinue consumption of rutabaga and seek medical attention.

Conclusion

• Rutabaga is a root vegetable that fits into a healthy diet because it features dietary fiber, vitamins and minerals. It’s rich in antioxidants that have anti-inflammatory, anti-cancer and immune-boosting effects.
• You can add cooked rutabaga to soups, stews and casseroles, along with potatoes and other hearty, healthy vegetables. Simply wash them in water, peel them and chop them into even-sized pieces.

The post Rutabaga Nutrition Benefits Immunity, Digestion & More appeared first on Dr. Axe.

Striking the balance between vibrant, versatile and delicious, sweet potatoes have become a pretty common component of the modern diet. From sweet potato fries to casseroles, pies and beyond, there are a myriad of ways to enjoy this tasty tuber — and there’s plenty of reason to considering the benefits of sweet potato nutrition.

Sweet potatoes have been domesticated for thousands of years, and their remnants have been discovered in Peru dating all the way back to 8,000 B.C. Today, they are prized around the world for their delicious taste and powerful health perks.

Sweet potatoes are especially popular in the United States, with North Carolina taking the lead in production. Still, many people have doubts when it comes to the sweet potato nutrition profile.

This is because these tubers are usually associated with regular potatoes, which are often served deep-fried, salted and in massive portions that are loaded with extra fat, sodium and calories.

Are they bad for you, and if you’re on a diet, are sweet potatoes fattening or weight loss-friendly? Keep reading to find out what you need to know about sweet potato nutrition and why you should include a serving or two in your diet.

Sweet Potato Nutrition Facts

Sweet potatoes are high in many important nutrients. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals.

One medium medium sweet potato (about 114 grams) baked in skin contains approximately:

• 103 calories
• 23.6 grams carbohydrates
• 2.3 grams protein
• 0.2 gram fat
• 3.8 grams dietary fiber
• 21,907 international units vitamin A (438 percent DV)
• 22.3 miligrams vitamin C (37 percent DV)
• 0.6 milligram manganese (28 percent DV)
• 0.3 milligram vitamin B6 (16 percent DV)
• 541 milligrams potassium (15 percent DV)
• 1 milligram pantothenic acid (10 percent DV)
• 0.2 milligram copper (9 percent DV)
• 1.7 milligrams niacin (8 percent DV)
• 0.1 milligram thiamine (8 percent DV)
• 30.8 milligrams magnesium (8 percent DV)

In addition to the nutrients above, sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron.

It’s common to confuse sweet potatoes with yams and even white potatoes, so what’s the difference?

Sweet Potatoes vs. Yams

• The sweet potato belongs to the morning glory family of plants while yams — not to be confused with Mexican yams or wild yam — are actually related to lilies and grasses. Additionally, sweet potatoes are thought to have originated in Central and South America while yams are native to Africa and Asia.
• There are also some significant differences in the appearance of the yam vs. sweet potato as well. Sweet potatoes have tapered ends with smoother skin and can range in color from white to vibrant orange. Yams, on the other hand, have rough skin and are typically white-fleshed and cylindrical. Yams are also more starchy and dry without the hint of sweetness found in sweet potatoes.
• Gram for gram, yam nutrition is higher in calories, carbohydrates and fiber but slightly lower in protein than sweet potatoes. Yams also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense as sweet potatoes.

Sweet Potatoes vs. White Potatoes

• These potatoes belong to different plant families, and they are notably different in terms of appearance. Each also has a unique taste that sets it apart. While white potatoes are often incorporated into savory dishes, sweet potatoes have a flavor that works for both desserts and main courses alike.
• White potato nutrition is especially high in certain micronutrients like vitamin C, folate, vitamin B6, potassium and manganese, while sweet potatoes are significantly higher in vitamin A.
• Per 100 grams, there are 20.7 grams of carbs in sweet potato nutrition compared with 21.5 grams of carbs in regular potatoes. Meanwhile, the amount of sweet potato calories is slightly lower as well, with 94 calories in a potato compared to just 90 calories in sweet potato nutrition. Sweet potatoes are also slightly higher in fiber and have a lower glycemic index, meaning they don’t cause the same sharp increase in blood sugar as regular potatoes.
• Both can be healthy additions to the diet when consumed in moderation and with proper portion control. Preparation method is also key — potatoes are often deep-fried and doused in oil and salt, which depletes their nutritional value. Try them baked instead of fried, and enjoy a few servings of both sweet potatoes and regular potatoes as part of a nutritious diet.

Related: Kabocha Squash Nutrition Benefits Digestion, Blood Sugar & More

Benefits

1. Stabilizes Blood Sugar

Sweet potatoes are an excellent dietary addition for those with diabetes. They have been shown to help reduce and regulate blood glucose levels.

In fact, there are several studies focused on learning more about the connection between the sweet potato nutrition and type 2 diabetes. Caiapo, in particular, is a type of white sweet potato that has been studied extensively for its anti-diabetic properties.

In one study out of the University of Vienna in Austria, 61 participants with diabetes were given either four grams of Caiapo or a placebo daily for three months. Study results showed that by the end, the sweet potato group had significantly lower glucose levels than the control group.

Another small study published in the journal Metabolism found that treating diabetic patients with Caiapo for six weeks helped improve insulin sensitivity. Insulin is the hormone responsible for the transport of sugar from the blood to the tissues, where it can be used as energy.

Improvements in insulin sensitivity allow it to work more efficiently in the body to maintain normal blood sugar.

Additionally, sweet potatoes are high in fiber, with each medium sweet potato fulfilling up to 15 percent of your fiber needs for the entire day. Fiber slows the absorption of sugar to help prevent spikes and crashes in glucose levels.

2. High in Antioxidants

Antioxidants are compounds that help fight off harmful free radicals to reduce the risk of chronic disease and prevent damage to the cells. Research indicates that antioxidants may protect against diabetes, heart disease and even cancer.

Besides being rich in fiber and many important vitamins and minerals, sweet potatoes are also loaded with these beneficial antioxidants.

Orange-fleshed sweet potatoes are especially high in beta-carotene, which is the pigment responsible for their characteristic vibrant orange flesh. An abundance of research shows that beta-carotene is a powerful antioxidant that can help promote healthy vision, improve respiratory health and even protect your skin.

Studies highlight that colored sweet potatoes, in general, exhibit more potent activity against free radicals than white sweet potatoes, with purple potatoes, specifically, containing the highest amount of antioxidants.

In addition to sweet potatoes, other top antioxidant foods include goji berries, blueberries, dark chocolate and pecans.

3. Boosts Brain Function

Some research has found that eating sweet potatoes could help boost brain function and improve memory thanks to their abundance of nutrients and antioxidants.

One animal study out of Chungnam National University’s College of Pharmacy in Korea, for instance, treated rats with purple sweet potato extract and found that it prevented oxidative damage in the brain, enhanced cognitive performance and improved memory.

Another animal study conducted in China in 2010 showed that purple sweet potato extract helped protect against brain aging and improved spatial learning and memory ability in mice.

Avocados, beets, broccoli and leafy green vegetables are examples of other brain foods that can help boost focus and memory.

4. Enhances Immunity

Sweet potato nutrition is jam-packed with vitamin A, with each medium potato cramming in about 438 percent of the daily vitamin A requirement. This vitamin plays a role in many aspects of health, but it is especially important in terms of immunity.

Vitamin A helps stimulate the production of immune cells that fight off disease and infection. It also can help kill off harmful cells and has displayed anti-tumor properties in some animal studies.

Many studies have even reported that vitamin A supplementation can help reduce the risk of death from infectious diseases in certain areas where vitamin A deficiency is common.

Getting enough vitamin A from foods like sweet potatoes is crucial to maintaining healthy immune function. Other top vitamin A foods include carrots, kale, spinach and apricots.

5. Promotes Vision Health

In addition to boosting immunity, vitamin A is also integral to maintaining healthy vision. A deficiency of vitamin A can result in symptoms like dry eyes, night blindness, a buildup of keratin on the conjunctiva and even total vision loss in severe cases.

One medium sweet potato can meet and exceed your daily vitamin A needs. In fact, if you can squeeze even just one-fourth of a sweet potato into your diet, you’re set for the entire day.

Not only that, but sweet potatoes also contain important antioxidants that can contribute to vision health as well. Beta-carotene, vitamin C and vitamin E, for example, have been shown to slow the progression of age-related macular degeneration, a condition that can result in vision loss.

Other eye vitamins that you should incorporate into your diet include zinc and omega-3 fatty acids.

6. Aids in Weight Loss

If you have a few stubborn pounds that you’re trying to lose, incorporating this nutritious root vegetable into your diet may be able to help. These tubers may help with weight loss because they are super nutrient-dense and loaded with fiber to help keep you full.

Fiber moves slowly through the digestive tract, helping promote satiety and cut cravings to aid in weight loss. Just one cup of sweet potatoes boasts a whopping 6.6 grams of fiber, or up to 26 percent of what you need for the entire day.

A 2017 animal study also found that purple sweet potatoes, in particular, may have extra weight-busting advantages. Mice were fed a high-fat diet and were supplemented with purple sweet potatoes, which were shown to reduce body weight and fat accumulation over a 12-week period.

Of course, they should be paired with a healthy diet and regular exercise to achieve maximum weight loss. Fortunately, not only do they aid in weight loss, but they can also help you achieve your fitness goals.

The benefits of sweet potatoes for bodybuilding are possible because they are slowly digested, providing you with long-lasting energy to fuel you through your gym session.

Related: Are Potato Chips Good for You? Pros & Cons of This Common Snack (+ Healthy Alternatives)

How to Add to Diet

Sweet potatoes are widely available at most grocery stores and typically found in the produce section, usually right alongside white potatoes. Special varieties, such as white or purple sweet potatoes, may be more difficult to find, however.

Look for them at farmers markets or Asian specialty stores from September through April to take advantage of the purple and white sweet potatoes nutrition.

Once you get your hands on some sweet potatoes, there are plenty of ways to enjoy these delicious root vegetables. From simply enjoying a microwaved sweet potato with minimal effort required to baking, roasting, sautéing or boiling your sweet potatoes, the possibilities are limitless.

Sweet potato fries, soups and casseroles are some of the most popular ways to prepare sweet potatoes, but there are many other options available as well. Roasted sweet potatoes make an excellent addition to meals, too.

All you have to do is clean and cube them, lay them on a baking sheet, and toss them in olive oil, salt and pepper. Then let them bake at 450 degrees Fahrenheit for about 25–30 minutes, and you’ll have delicious, crispy roasted sweet potatoes.

Looking for some unique new ways to incorporate this tasty tuber into your diet? Try cooking these delicious sweet potato recipes:

• Sweet Potato Casserole
• Sweet Potato Hash
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Risks and Side Effects

Despite the multitude of health advantages offered by this nutritious root vegetable, there are some people who may want to limit consumption or avoid eating sweet potatoes altogether.

Although uncommon, sweet potatoes can cause an allergic reaction in some people. If you experience any food allergy symptoms after eating sweet potatoes, such as itchiness, nausea, vomiting, stomach cramps or swelling, report to your doctor right away.

If you have a history of calcium-oxalate kidney stones, you may want to limit your sweet potato intake. Sweet potatoes are high in oxalate, which can combine with calcium and lead to the development of kidney stones.

Finally, if you have diabetes, be sure to keep your sweet potato intake in moderation. While sweet potatoes are jam-packed with health benefits, they also contain carbohydrates that can raise blood sugar levels when eaten in excess.

They have a glycemic index of 54 and what’s considered a high carbohydrate content, so people with type 2 diabetes should monitor their intake. You can pair sweet potatoes with some non-starchy vegetables and a good source of protein to make a well-rounded, blood sugar-stabilizing meal to enjoy.

Related: Is Potato Starch Good for You? Pros & Cons of Potato Starch

Conclusion

• Sweet potatoes nutrition is high in fiber, antioxidants, vitamin A, vitamin C, manganese and many other important micronutrients.
• Thanks to their impressive health profile, they have been associated with a long list of health perks. They may help improve eye health, enhance immunity, boost brain function and aid in weight loss.
• They have a low glycemic index category and a medium glycemic load range, making them a better carbohydrate option for people with type 2 diabetes.
• The best way to include sweet potatoes in your life is in moderation, as part of a healthy diet. Cooking with them is easy and simply requires a baking sheet, some olive oil, salt and pepper.

The post Sweet Potato Nutrition: Top 6 Benefits + How to Add to Your Diet appeared first on Dr. Axe.

Samphire, also known as sea beans or sea asparagus, is a somewhat uncommon vegetable that you’ll find served along with fish, lamb or pasta. Because this veggie grows near the sea, it absorbs minerals from the ground that you can then benefit from when you eat samphire.

This makes it similar to other salty sea vegetables, such as edible seaweeds.

If you’re able to find it in grocery stores near you, you can try boiling, steaming or flash frying it to tone down its intense flavor. Because of its vitamin C, antioxidant and mineral content, it makes a good addition to an anti-inflammatory diet that may help protect against issues such as heart disease.

What Is Samphire?

Samphire is a group of edible succulents that grow near saltwater, such as on beaches and in marshes. Technically these plants are succulent halophytes, meaning that they grow in saltwater or salty soil.

They are members of the plant family called Amaranthaceae. The most common type, called marsh samphire, is found in places such as the United Kingdom (especially Norfolk) and the coasts of the U.S.

Samphire was named after “Saint Pierre” (or St. Peter), who was the patron saint of fishermen.

What does samphire taste like? It’s said to be salty, vibrant and somewhat strong-tasting, capable of adding a “fresh burst” to recipes, especially those high in fat, such as dark meat and some types of fish.

Is samphire the same as sea asparagus? Yes, samphire goes by several other names in different parts of the world, including:

• sea asparagus
• glasswort
• sea beans
• baby asparagus
• salicornia

It looks like tiny asparagus, but it’s not the same species as the asparagus plant.

Types/Varieties

Although there are many samphire species in existence, there are two types that are eaten: marsh samphire, the more common type, and the more difficult-to-harvest type, called rock samphire.

Marsh samphire:

• This is the type that resembles tiny shoots of asparagus. It looks like small, green, segmented twigs and has a similar texture to asparagus.
• Its species name is Salicornia herbacea L., which it’s sometimes labeled as in certain grocery stores (or simply salicornia).
• Its taste is “fresh and salty,” much like seaweed. The main difference is that it lacks the fishy smell and taste that seaweed tends to have.
• It’a found growing along the Pacific and Atlantic Coasts in the U.S. and in Europe.

Rock samphire:

• This type is much less commonly found in stores because it’s very hard to gather. It’s found on high coastal cliffs in Great Britain and northwestern Europe, making it dangerous to forage for.
• Its species name is Crithmum maritimum.
• Compared to other varieties, it has a more intense, spicy flavor.
• It’s also different than the marsh variety because its twigs are not segmented, and it has a darker green color.

Nutrition

Why is samphire good for your health? It’s a good source of nutrients, including:

• vitamin C
• calcium
• magnesium
• manganese
• iodine
• iron
• fiber
• silica

Additionally, it contains unique antioxidants and anti-inflammatory compounds — such as glucopyranosides and fucoidans, which are also found in other sea vegetables, such as algae and seaweeds. Studies show it also contains flavonoids, tannins and polyphenols such as tungtungmadic acid, quercetin, and chlorogenic acid.

Samphire also contains high amounts of sodium carbonate, also called soda ash, which allows it to be used to make glass and soap. (This has been practice since as far back as the 14th century in Norfolk in the U.K.)

Benefits

1. Provides Protective Antioxidants

Samphire contains antioxidants that help counteract free radical damage and oxidative stress, which can contribute to a number of diseases.

According to a 2016 review, “Medicinal attributes like immunomodulatory, lipid-lowering, antiproliferative, osteoprotective, and hypoglycemic render this lesser-known marsh plant significant for phytochemical studies.”

Studies show that it’s high in fucoidans and fucoidanases, types of polysaccharides that contain l-fucose and sulfate ester groups that have a number of biological effects.

Research has demonstrated that fucoidans have not only antioxidant effects, but also immunomodulatory, anti-inflammatory, blood lipid-reducing and antiviral properties. These compounds are thought to help protect against tumor and cancer development, liver damage, gastric problems, infections, high cholesterol, and more.

2. Supports the Immune System

Like many other sea vegetables, samphire is high in vitamin C, a nutrient that has antioxidant effects and supports immune function. Vitamin C can help defend against certain illnesses by stimulating the body’s production of white blood cells.

Other compounds found within samphire have also been shown to suppress the expression of cytokines that can increase inflammation —such as nitric oxide synthase, tumor necrosis factor-alpha and interleukin-1beta.

3. Aids in Digestive/Gut Health

A traditional use of samphire is consuming it for its diuretic and detoxification properties. It may help aid in forming stools, regulating bowel movements and preventing constipation.

It’s also thought to protect the liver against damage.

Additionally, the fiber found in samphire can help support gut health by feeding healthy probiotic bacteria. Fiber also helps to make you feel full, which can regulate your appetite and potentially help you control our calorie intake.

4. Promotes Metabolic and Cardiovascular Health

Samphire has not only anti-inflammatory compounds that protect the heart and arteries, but also several minerals that are beneficial for regulating blood pressure, such as magnesium and potassium.

Although it’s high in sodium, one study found that samphire did not contribute to hypertension or vascular dysfunction. Researchers believe that its anti-inflammatory compounds, such as ferulic acid, might be at least partly responsible for the vasoprotective effects of samphire, and it may even help prevent high blood pressure.

A separate animal study showed that samphire supplementation could serve as a “natural anti-obesity agent” and could potentially improve metabolic health in multiple ways. When given to rats fed a high-fat diet, it was shown to significantly decrease body weight gain, liver weight, hepatic triglyceride, serum leptin and insulin levels.

Additionally, samphire is high in calcium, which helps protect arteries from damage. Another benefit of consuming calcium is that it aids in bone density and can help keep bones strong as someone ages.

5. May Have Neuroprotective Effects

Extracts made from samphire have been found to be rich in antioxidant compounds that have neuroprotective activities and the ability to protect against glutamate-induced brain cell death.

Samphire seems to protect the brain by scavenging reactive oxygen species and increasing antioxidant status, which prevents neural damage.

6. Supports Thyroid Function

As a good source of iodine, samphire can help support thyroid function, since the thyroid requires iodine to create essential hormones.

How to Eat (Recipes, Uses)

Samphire is freshest and in season in the late summer, usually during July and August in the Northern Hemisphere. It’s important that you eat it while it’s still fresh, because otherwise it tends to change flavors and become unpleasant-tasting.

Samphire can be eaten raw such in salads, or cooked. Because it tends to be very salty, most people prefer to cook it to improve its taste.

Most often it’s briefly boiled or steamed for a few minutes.

How is it normally used in recipes? Some popular ways to cook and enjoy samphire include:

• Pickling it. It’s often pickled to preserve its nutrients and found in jars in certain gourmet markets. When pickled, it’s combined with ingredients such as peppercorns, horseradish, vinegar, cider and salt.
• Lightly steaming it and serving it with butter or oil, usually along with a protein. It pairs well with fish, shellfish, and meat like lamb, pork and beef.
• Adding some to stir-fries or pasta dishes.
• Adding some to salads for additional texture.
• Flash frying it, like you would other veggies such as zucchini or squash blossoms.

Here’s how to cook samphire:

1. Before cooking it, rinse it thoroughly under cold water to remove any grit and excess salt. Cut away the stems and any roots.
2. Boil it for five minutes, and then serve with vegan butter or olive oil and black pepper.
3. You could also steam lightly for five to 10 minutes.

When shopping for samphire, look for crisp, brightly colored sprigs with no sign of wilting or softness.

Refrigerate it after purchasing it, and use it within two to three days to avoid it developing an unpleasant odor. Wrap it tightly in paper towels, and keep in the refrigerator.

Keep in mind that when using samphire, be sure to adjust your seasoning — otherwise it can make dishes taste too salty.

Recipes:

Here are some popular samphire recipes to try:

• Lemon and Samphire Pasta
• Samphire Noodles with Tofu
• Vegan Samphire Paella
• Samphire, Potato and Chickpea Chaat

Risks and Side Effects

Is samphire safe to eat? For most people, yes. However, it is naturally very high in sodium, so it should be eaten in moderation.

If you have high blood pressure or cardiovascular diseases, limit the amount of high-sodium foods you eat, including seaweeds and samphire.

Conclusion

• Samphire is a type of edible succulent that grows near seawater.
• There are two types: rock samphire and marsh samphire. Marsh is much more common and widely available in places such as the U.K. and U.S.
• This veggie resembles asparagus, although the two aren’t related. It’s also called sea beans or sea asparagus.
• It’s high in antioxidants, anti-inflammatory compounds, vitamins C and A, plus fiber, iodine, magnesium, potassium and calcium.
• Try it raw or cooked, although cooking improves its taste and reduces the salty flavor. It pairs well with fish and meat, plus can be used in paella, pasta and salads.

The post What Is Samphire? Surprising Benefits and How to Cook It appeared first on Dr. Axe.

Did you know that within the winter squash family there are more than 15 varieties of edible squashes that are commonly eaten? While most people are familiar with types like butternut, delicata and acorn squash, there’s a lesser-known variety that you should get to know: hubbard squash.

What does hubbard squash taste like? It’s described as having a mild, sweet, nutty and slightly savory taste.

It’s chock-full of nutrients, including vitamin C and beta-carotene/vitamin A, and it makes a great addition addition to soups, casseroles, baked goods, pasta dishes and more.

What Is Hubbard Squash?

Hubbard squash (Cucurbita maxima) is a large squash with a gray/blue skin. It has a golden orange center that becomes soft and sweet when cooked.

Oftentimes the outside rind/skin is lumpy and bumpy.

As a member of the winter squash family, hubbard squash is technically a fruit and not a vegetable, however it’s treated more like a veggie. It’s a warm-season annual crop that grows on vines and trails along the ground or climbs up structures.

It’s typically harvested in the autumn and can remain fresh and edible for many months through the fall and winter even without refrigeration.

Hubbards are thought to be native to Central and South America. Today they are often used ornamentally during the fall for Halloween and Thanksgiving decorating.

Types/Varieties

This species can range in size from six to 40 pounds. Smaller varieties of hubbard squash, such as the Blue Ballet species, tend to have a bit sweeter of a taste, while larger ones are nuttier and more savory.

Aside from Blue Ballet, other varieties include golden or green hubbard.

Are hubbard squash and butternut squash the same?

Hubbards are related to many other types of squash in the Cucurbita maxima family, including:

• buttercup
• marrow
• kabocha
• carnival
• red kuri
• spaghetti
• autumn
• pumpkin
• turban
• sweet dumpling
• acorn
• butternut

While it’s similar to butternut squash in terms of nutrition content and uses, butternut squash is another species of winter squash with different characteristics. You can basically substitute one for the other in most recipes or use them in place of cooked pumpkin or sweet potatoes.

Nutrition

Why is hubbard squash good to eat? Hubbard squash nutrition benefits include its high supply of vitamins A (beta-carotene), B6, C and E, as well as magnesium, potassium and manganese.

It’s also low in both calories and fat, yet provides natural carbohydrates, fiber and some sugars.

One cup (about 205 grams) of baked hubbard squash contains approximately:

• 102 calories
• 22.2 grams carbohydrates
• 5.1 grams protein
• 1.3 grams fat
• 10 grams fiber
• 12,374 international units vitamin A (247 percent DV)
• 10.5 milligrams vitamin C (32 percent DV)
• 734 milligrams potassium (21 percent DV)
• 0.4 milligrams vitamin B6 (18 percent DV)
• 0.3 milligrams manganese (17 percent DV)
• 45.1 milligrams magnesium (11 percent DV)
• 0.2 milligrams thiamine (10 percent DV)
• 0.9 milligrams pantothenic acid (9 percent DV)
• 32.8 micrograms folate (8 percent DV)
• 0.1 milligrams riboflavin (6 percent DV)
• 1.1 milligrams niacin (6 percent DV)
• 1 milligram iron (5 percent DV)
• 47.2 milligrams phosphorus (5 percent DV)
• 0.1 milligrams copper (5 percent DV)

Benefits

1. Great Source of Antioxidant Vitamin A/Beta-Carotene

One of the greatest benefits of hubbard squash nutrition is its supply of carotenoid antioxidants. Studies show that as a high-antioxidant food it can help fight oxidative stress and free radical damage, which contribute to signs and aging and chronic disease development.

Vitamin A may even have some anti-obesity effects and be able to defend against metabolic syndrome.

Beta-carotene is found in high amounts in many types of winter squash, including hubbard, pumpkin, butternut squash, etc. Along with other carotenoids, consumption of beta-carotene is linked to a reduction in inflammation, enhanced vision and skin health, support for cardiovascular health, and prevention of certain types of cancer.

2. Supports Strong Immune System With Vitamin C

Antioxidants within winter squashes, such as vitamin A and vitamin C, promote healthy immune responses and can help you fight illnesses, infections and diseases related to oxidative stress.

Vitamin C within hubbards has many benefits, including lowering the risk for some types of cancers, such as ovarian, lung and skin cancer (melanoma), as well as helping prevent the common cold and other respiratory infections.

Additionally, vitamin C supports synthesis of collagen protein within the body. This helps form connective tissues that make up the skin, joints, ligaments, tendons and gut lining.

3. Good Source of Heart-Healthy Potassium

Hubbards are a rich source of the electrolyte mineral known as potassium, which plays an important role in regulating blood pressure levels and helping prevent hypertension. Additionally, it’s required for the function of several organs, including the heart, kidneys, brain and muscular tissues.

Diets higher in potassium can potentially reduce the risk for stroke, abnormal heart rates, poor circulation and muscle cramping.

People eating a “standard Western diet” often lack potassium-rich foods in their diets, and they consume too much sodium, which counteracts some of the effects of potassium. This is why it’s important to eat electrolyte-rich fruits and veggies often, including squash.

4. Helps Promote Bone/Skeletal Health

Certain nutrients within hubbards, such as potassium and manganese, assist in maintaining strong bones and helping prevent loss of bone density, which puts adults at a higher risk of developing osteoporosis.

Another potential benefit of foods that contain both manganese and potassium is their ability to help reduce obesity due to how these nutrients support general metabolic health.

How to Cook

Look for this squash at local farmers markets or even the decorative/ “ornamental” section at pumpkin patches and nurseries.

When shopping for squash, select those that are blemish- and bruise-free. You want the stem to be smooth and intact and the squash to feel heavy.

Look for those with stems that are tan, dry and corky. Ripe squash should have a matte-looking skin but not be too glossy.

As mentioned above, hubbard squash has a naturally sweet and nutty taste. Some varieties have a buttery, nutty flavor and a flaky, dry texture, similar to a baked potato.

The cooked flesh makes a great addition to a variety of recipes, especially when baked and mashed. It’s a mild squash overall and shouldn’t overpower recipes.

How do you cut hubbard squash?

Because it’s so large and hard to handle, you’ll often find this squash sold as pre-cut wedges, which saves you some effort in cutting it.

Hubbards have a very thick and tough skin, so most cooks recommend that you cut it open initially by dropping it on the ground so the outside cracks open. Preferably do this outdoors so you don’t make a mess in your home.

Once cracked open, remove the seeds, which can be saved and roasted just like pumpkin seeds.

Cooking hubbards:

To cook hubbard squash, try baking, roasting or steaming and pureeing it (just like you would with pumpkin, butternut squash or sweet potatoes). When made into a smooth purée, it can be used to moisten and sweeten breads, pies, muffins, pancakes, or even casseroles and pasta dishes.

Winter squashes generally pair well with flavors including cinnamon, nutmeg, curry, sage, black pepper, chipotle and chili.

Some nutrients found in squash, including carotenoids, are fat-soluble antioxidants that are best absorbed into the body when accompanied by fat sources, such as avocado or olive oil. This is why it’s a good idea to pair hubbard with a healthy source of fat.

One of the easiest methods is roasting the squash at 350 degrees Fahrenheit for about 45 minutes. Cook it until it’s soft and lightly browned around the edges. Try adding some salt and spices mentioned above to make the flavor pop.

After you steam or roast it, you can create a squash purée using a high-speed blender or food processor.

Use the cooked squash within several days, and keep it refrigerated. When uncooked, whole hubbard squashes will last up to six months if stored in a cool, dry place.

Recipes:

Try subbing hubbard for butternut squash in these butternut squash recipes or acorn squash recipes. Other ideas include:

• Healthy Roasted Squash Recipe
• Chipotle Chicken Blue Hubbard Squash Soup
• Squash Bake Recipe
• Blue Hubbard Pie
• Apple Stuffed Baby Blue Hubbard Squash

Risks and Side Effects

Winter squash varieties are generally considered very hypoallergenic. However, there are some people who have an allergy to these crops, so stop eating them and contact your doctor immediately if you develop rashes, hives or notice difficulties in breathing.

If you find your skin and hands becomes itchy, red or swollen when handling this squash, try using gloves when preparing it.

Conclusion

• Hubbard squash is a member of the winter squash family. It’s technically a fruit and has a mild and sweet flavor.
• It can be roasted, baked, pureed and added to pasta, used in soups and more, just like butternut squash or pumpkin .
• Hubbard squash nutrition benefits include supplying you with high amounts of vitamins A and C, plus potassium, manganese, magnesium, fiber and B vitamins.
• It’s supportive of heart health and normal blood pressure, immune system function and prevention of infections, normal vision, and bone health.

The post What Is Hubbard Squash? Nutrition, Benefits, Recipes & More appeared first on Dr. Axe.

Sometimes, the best foods are underrated, but that really shouldn’t be the case when it comes to butternut squash. This creamy food hasn’t been around long, but it has quickly become an incredibly common (rightfully so!) part of many healthy diet routines thanks to all the wonderful things butternut squash nutrition provides.

Butternut squash is part of the Cucurbita family of fruits, specifically known as one of the six varieties of Cucurbita moschata. In parts of the world like New Zealand and Australia, the squash is more commonly referred to as butternut pumpkin or gramma.

All of the fruits in the Cucurbita family tend to be high in essential nutrients, and butternut squash nutrition is no different than its sisters, such as spaghetti squash and various gourd varieties. Although it is botanically a fruit, it functions in food preparation more like a vegetable.

Why should you add it to your diet? This winter squash has enough vitamin A in just one serving to cover your entire daily recommended dose, and butternut squash nutrition can help you lose weight, reduce inflammation and even avoid catching a cold.

All of these reasons (and many more) are great reasons to incorporate butternut squash into your diet — and lest we forget, it also tastes great. Try out some of my favorite butternut squash recipes to get some of the amazing benefits of butternut squash nutrition.

Butternut Squash Nutrition Facts

The incredible nutritional value of butternut squash is difficult to overstate, and butternut squash calories are very low considering how filling it can be. With over four times the recommended daily value of vitamin A in just one serving, it’s considered one of the top vitamin A foods.

In addition, it offers over half the recommended intake of vitamin C, an impressive list of other vitamins and minerals, and loads of dietary fiber. This orange squash is a highly recommended ingredient for making soup, roasted butternut squash, stews and more nutritious recipes.

One cup of cubed, baked butternut squash (about 205 grams) contains approximately:

• 82 calories
• 21.5 grams carbohydrates
• 1.8 grams protein
• 0.2 gram fat
• 6.7 grams fiber
• 22,869 international units vitamin A (457 percent DV)
• 31 milligrams vitamin C (52 percent DV)
• 0.4 milligram manganese (18 percent DV)
• 582 milligrams potassium (17 percent DV)
• 59.4 milligrams magnesium (15 percent DV)
• 2.6 milligrams vitamin E (13 percent DV)
• 0.3 milligram vitamin B6 (13 percent DV)
• 0.1 milligram thiamine (10 percent DV)
• 2 milligrams niacin (10 percent DV)
• 38.9 micrograms folate (10 percent DV)
• 84 milligrams calcium (8 percent DV)
• 1.2 milligrams iron (7 percent DV)
• 0.7 milligram pantothenic acid (7 percent DV)
• 0.1 milligram copper (7 percent DV)
• 55.4 milligrams phosphorus (6 percent DV)

Benefits

1. High in Antioxidants

Although butternut squash has been around just over half a century, one of the most well-known benefits of butternut squash nutrition is its high antioxidant load. Researchers even recommend it as a high-antioxidant food that may be used in the medical community as a natural treatment for oxidative stress.

Antioxidants fall into various categories, and some found in butternut squash nutrition include three different carotenoids. These nutrients are fat-soluble antioxidants, meaning they’re most efficiently absorbed into the body when accompanied by fat sources, such as avocado or olive oil.

Butternut squash is rich in vitamin A, a good source of the incredible antioxidants beta-carotene, alpha-carotene and beta-cryptoxanthin, which are linked to a reduction in inflammation and prevention of specific cancers.

One reason it’s important to get the recommended amount of vitamin A (and more) from your food, rather than supplements, is that vitamin A can be toxic when consumed in supplements in too high a quantity. However, dietary vitamin A isn’t toxic because your body absorbs and uses only what it needs, and research shows that maintaining healthy amounts is critical for immune health, healthy vision, cell development and more.

Another beneficial antioxidant-related nutrient in butternut squash is manganese, which aids in the enzyme reactions of various antioxidants.

2. Boosts Immune System and Reduces Inflammation

Aren’t you glad butternut squash contains so much beta-carotene? You should be.

Research suggests that the beta-carotene in this creamy fruit promotes immune responses and helps fight illness and disease.

Vitamin A is also responsible for the immune-boosting power of butternut squash nutrition. While it has the ability to fight scary diseases like cancer and autoimmune disorders, it can also help prevent the common cold and other infections.

Part of how it protects against such a large number of infections and diseases is because vitamin A reduces inflammation, which is at the root of most diseases.

In fact, inflammation is generally caused by an overactive immune system that attacks more than it should. Keep your immune system in balance and reduce inflammation by eating foods high in vitamin A.

The vital nutrients don’t stop there. Butternut squash also contains high amounts of vitamin C, another common immune system booster that not only helps prevent and treat colds, but has also been found to lessen or inhibit the development of more serious conditions from common infections, such as pneumonia and lung infections.

3. Helps Prevent and Fight Certain Cancers

Most superfoods are also cancer-fighting foods or have cancer prevention qualities, and butternut squash is no exception. That’s because the best way to reduce your risk of cancer is to fuel your body with nutrients that keep it healthy and able to fight infection and disease.

One protein found in butternut squash has been found to inhibit the growth of melanoma (skin cancer) cells, making it a potentially potent anticancer agent. This has been explored in lab and animal studies.

Additionally, research indicates that vitamin C may play a therapeutic role in cancer treatment or prevention.

4. Keeps Bones Healthy

Butternut squash can also help you maintain strong, healthy bones. Research has established that maintaining healthy potassium levels is an important part of having stronger bones, as high levels of potassium are associated with denser bones, even in postmenopausal women and older men, both of whom often have more brittle bones and are at a higher risk of osteoporosis.

The manganese in butternut squash is also beneficial for bone health and prevention of osteoporosis, especially in women who have undergone menopause. Manganese is proven to be a critical nutrient for bone growth and maintaining a healthy skeletal system.

5. Improves Physical Performance and Reduces Fatigue

Do you experience regular fatigue? Would you like to operate at peak physical performance? If your answer to either of these is “yes,” butternut squash nutrition may be a partial answer to your desires.

Researchers in Taiwan found that Cucurbita moschata was effective in a mice model in decreasing fatigue and increasing the exercise performance of the mice in the study.

Vitamin C is also helpful in physical performance, as it increases the oxygen your body absorbs from the air you breathe when eaten/taken in conjunction with physical exertion. Stocking up on vitamin C foods is one of the ways to prevent upper respiratory infections that often follow heavy physical activity, such as running a marathon.

6. Aids in Weight Loss

To reach and maintain a healthy weight, your diet should be full of foods that are stocked with nutrients without overwhelming your body with calories — like butternut squash. One serving contains just 82 calories, making it a welcome addition to many meals that won’t make you feel guilty later.

However, the low calories in butternut squash are only the beginning. One 2012 study, following up on initial research, found that an extract from Cucurbita moschata has very effective anti-obesity qualities.

It impacts a variety of cellular processes, including the formation of fat known as lipogenesis. Essentially, this extract stops the body from producing new fat to store.

There is also a small body of preliminary research that suggests manganese intake can help reduce the weight of obese or overweight individuals, especially when consumed along with potassium (also found in butternut squash) and other supportive nutrients.

Scheduling a menu and consuming good foods in place of processed, unhealthy ones are two of the ways you can lose weight fast (and naturally). Especially with its fat-fighting qualities, butternut squash should be a go-to option on your list of life-giving foods.