Spinach is considered to be one of the world’s healthiest foods, with researchers identifying more than a dozen different types of flavonoid antioxidants alone that are present in the leafy green, not to mention all of its other vitamins, minerals and essential nutrients. Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, and if you combine that with its very low amount of calories, it is easily one of the most nutrient-rich foods in existence.

So what is it, how can it improve your health and how can you add this nutritious leafy green into your diet? Let’s explore all you need to know about spinach nutrition.

What is spinach?

The spinach plant is a vegetable that belongs to the Amaranthaceae family, which also includes other nutrient-rich plant foods, such as beets, Swiss chard and quinoa. Foods in this family have been shown to be helpful in protecting the central nervous system, reducing inflammation and delaying the aging process by protecting cells against damage.

Spinach contains special protective carotenoid compounds that have been linked with decreasing the risk of many diseases, including cancer, heart disease, diabetes, neurodegenerative conditions and obesity.

Spinach’s phytonutrients include such carotenoids as beta-carotene, lutein and zeaxanthin, the same kind of antioxidants found in the carrot, kale and broccoli nutrition profiles as well.

Spinach nutrition also supplies flavonoids, which are a type of powerful antioxidant that protect against disease by fighting free radical damage within the body. These protective compounds make spinach on of the best anti-aging foods available.

Aside from supplying high levels of antioxidants, spinach nutrition also offers an impressive amount of vitamins and minerals overall. It’s considered a nutrient-dense food, meaning there are very few calories in spinach, but it’s a good source of micronutrients like vitamin C,  vitamin A, manganese, zinc and selenium.

This makes this vegetable useful in protecting various systems and functions within the body, boasting a long list of potential health benefits of spinach ranging from better eyesight to improved immune function.

Spinach nutrition facts

Spinach nutrition is rich in many important nutrients, including vitamin K, vitamin A, folate and vitamin C, yet contains a very small amount of calories in each serving. Additionally, although there are some carbs, it’s also very high in fiber, meaning it can help support regularity and keep blood sugar steady.

A one-cup serving of raw spinach (about 30 grams) contains approximately:

• Calories: 6.9
• Total Carbohydrates: 1.1 g
• Fiber: 0.7 g
• Sugar: 0.1 g
• Total Fat: 0.1 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.05 g
• Monounsaturated Fat: 0.003 g
• Trans Fat: 0 g
• Protein: 0.9 g
• Sodium: 23.7 mg (1% DV*)
• Vitamin K: 145 mcg (121% DV)
• Vitamin A: 141 mcg (16% DV)
• Folate: 58.2 mcg (15% DV)
• Manganese: 0.3 mg (13% DV)
• Vitamin C: 8.4 mg (9% DV)
• Magnesium: 23.7 mg (6% DV)
• Iron: 0.8 mg (4% DV)

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

In addition to the nutrients listed above, raw spinach nutrition also contains some calcium, riboflavin, vitamin B6 and vitamin E.

For comparison, the cooked spinach nutrition profile contains a more concentrated amount of several nutrients. There is more fiber and protein in spinach that has been cooked, plus a higher amount of several vitamins and minerals, like vitamin K and vitamin A.

A one-cup serving of cooked spinach (approximately 180 grams) contains about:

• Calories: 41.4
• Total Carbohydrates: 6.8 g
• Fiber: 4.3 g
• Sugar: 0.8 g
• Total Fat: 0.5 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.01 g
• Trans Fat: 0 g
• Protein: 5.4 g
• Sodium: 126 mg (5% DV*)
• Vitamin K: 889 mcg (741% DV)
• Vitamin A: 943 mcg (105% DV)
• Manganese: 1.7 mg (74% DV)
• Folate: 263 mcg (66% DV)
• Magnesium: 157 mg (37% DV)
• Iron: 6.4 mg (36% DV)
• Copper: 0.3 mg (33% DV)
• Riboflavin: 0.4 mg (31% DV)
• Vitamin E: 3.7 mg (25% DV)
• Vitamin B6: 0.4 mg (24% DV)
• Vitamin C: 17.6 mg (20% DV)
• Calcium: 245 mg (19% DV)
• Potassium: 839 mg (18% DV)
• Thiamine: 0.2 mg (17% DV)
• Phosphorus: 101 mg (8% DV)

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

Cooked spinach nutrition also contains some zinc, niacin, sodium and selenium as well.

Additionally, it’s important to note that although spinach nutrition contains iron and calcium, these nutrients are not well-absorbed by the body. In fact, spinach is thought to be one of the least bioavailable food sources of calcium.

This is because this leafy green contains absorption-inhibiting substances, including high levels of oxalic acid. Oxalic acid molecules, also referred to as oxalates, are a type of antinutrient that bind to calcium and iron in the body and prevent the body from actually absorbing them.

High levels of oxalates are known to make iron and calcium far less absorbable, prevent their use and contribute to their excretion from the body through the urine.

In addition, spinach contains ecdysterone and even some turkesterone, which are good for building muscle and athletic performance.

Benefits

1. Protects against cancer

Studies show that consuming leafy green vegetables and cruciferous vegetables — including spinach, watercress, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards and kale — can dramatically protect against the occurrence of various types of cancers, including colon, breast and prostate cancers.

Spinach is able to slow down cancerous cell formation because it defends against DNA damage and limits oxidative stress through the presence of antioxidants like neoxanthin and violaxanthin. These powerful carotenoids protect cells from mutations that can ultimately lead to cancerous tumor growth.

Spinach nutrition also contains both chloroplast and chlorophyll. Because of this, studies have found that spinach acts as a potent cancer-fighting food by pulling out carcinogenic substances from the body, detoxifying the body, reducing inflammation and slowing free radical damage.

2. Defends against heart disease

Thanks to its antioxidant content, spinach limits inflammation in the body, which is one of the main risk factors associated with the development of coronary heart disease. Studies show that it can protect heart health by enhancing the functions of nitric acid, which improves circulation, lowers blood pressure and promotes blood vessel health.

Spinach is also rich in many specific carotenoids that have been linked to decreased inflammation and chronic disease prevention.

Spinach nutrition is able to help with blood vessel-related problems, including atherosclerosis and high blood pressure. The protective compounds found in spinach work together to keep arteries clear of dangerous plaque buildup, lower cholesterol levels, fight high blood pressure, increase blood flow and maintain healthy, strong blood vessels.

The fiber found in this vegetable also works to reduce high cholesterol levels and slow the absorption of sugar into the bloodstream. Together these factors greatly reduce the risk of having a heart attack or stroke.

3. Helps boost immunity

Spinach nutrition supplies high levels of vitamin A and vitamin C, both of which are actually considered antioxidants that can be especially useful in maintaining a strong immune system. These antioxidants can keep your immunity strong to protect against bacteria, viruses, toxins and other harmful invaders that can cause disease and illness.

The leafy green also boosts immunity by lowering inflammatory responses, reducing cell damage and promoting digestive health, which is very important for absorbing immunity-boosting nutrients from food.

The antioxidants found in spinach nutrition also protect skin and eyes, along with oral health by protecting against tooth decay and gum disease or infections.

They also protect against more serious conditions, including free radical damage, which can result in heart disease, cancer, autoimmune responses and cognitive disorders.

4. Can stabilize blood sugar

Spinach contains protective steroids called phytoecdysteroids. In studies, these steroids have been shown to increase glucose (sugar) metabolism and help keep blood sugar levels stable.

This is extremely beneficial for people with prediabetes, diabetes or other forms of metabolic syndrome, since it minimizes the requirement for the critical fat-storage hormone, insulin.

Spinach nutrition also contains a good amount of fiber in each serving, which can help slow the absorption of sugar into the bloodstream to keep blood sugar levels steady.

Several other specific compounds in this veggie have also been found to lower the risk for complications that can arise as a result of diabetes. Diabetic patients can experience heart disease, blindness, nerve damage, numbness in limbs and other complications, which spinach and other vegetables may help protect against.

5. Helps maintain healthy vision

Spinach nutrition contains vitamin A in the form of carotenoids, which benefit eyesight by preserving the health of the retina, macula and cornea. Plus, two of spinach’s carotenoids — lutein and zeaxanthin — are some of the primary antioxidants needed to prolong eye health, especially with advanced age.

Some research suggests that upping your intake of nutritious foods like spinach could help reduce the risk of age-related eye disorders like macular degeneration thanks to the presence of these important carotenoids. These carotenoids help filter out harmful light rays from entering the cornea and protect vulnerable tissues of the retinal area from oxidative stress that can result in blindness, cataracts and other complications.

6. Supports bone health

Spinach supplies a high amount of essential bone-building vitamin K. Vitamin K is needed to keep the skeletal structure healthy and can help ward off conditions like osteoporosis and bone fractures.

Vitamin K also has the roles of helping with blood clotting and turning off inflammation in the body.

7. Keeps skin glowing

The vitamin C and vitamin A found in spinach nutrition can help fight off UV light damage that can lead to skin cancer and skin aging.

Frequently eating foods such as spinach that contain antioxidants can help foster new skin cell growth and support the production of collagen, one of the main building blocks of skin that is responsible for its elasticity and youthful appearance.

8. Aids in detoxification

The phytonutrients found in spinach can help detoxify the body and support liver function by preventing bacterial overgrowth from occurring in the gut microflora, as shown in animal research.

The carotenoids found in spinach nutrition, such as beta-carotene, have been shown to reduce levels of inflammation in the body to preserve digestive health and aid in detoxification.

Lower levels of inflammation protect the vulnerable lining of the digestive tract and stomach, reducing the chances of developing leaky gut syndrome or other digestive and autoimmune disorders.

Spinach is also a good source of dietary fiber. Fiber is needed to maintain digestive health because it supports regular bowel movements, carries waste and toxins out of the body, prevents constipation and diarrhea, and can detoxify the digestive tract.

9. May preserve brain health

Studies suggest that vegetables such as spinach may have anti-aging properties. In fact, research shows that this leafy green can protect brain health from age-related diseases and even reverse existing damage that has taken place in the cerebral cortex of the brain following a stroke.

The antioxidants found in spinach nutrition work to reduce inflammation and oxidative stress that is associated with a decline in cognition. According to an animal study published in the Journal of Neuroscience, giving rats a supplement containing spinach extract was effective at reversing age-related signs of cognitive impairment and improving motor behavioral performance.

10. High in magnesium

Spinach is one of the best sources of magnesium in the diet, and it is even preserved when cooked. Magnesium is a vital nutrient within the body that contributes to overall cellular health and plays a central role in more than 300 different bodily functions.

Unfortunately, however, despite the widespread availability of magnesium foods, magnesium deficiency is a condition that affects people across the globe, and most people who have it aren’t even aware of it. In fact, data from the World Health Organization suggests that less than 60 percent of adults in the United States meet the adequate intakes for magnesium.

Magnesium is needed to regulate calcium, potassium and sodium, which together control neuromuscular signals and muscle contractions. This is why a magnesium deficiency can sometimes result in muscle pains and cramps.

Magnesium deficiency is also associated with insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes, making it absolutely essential to get enough magnesium-rich foods in your diet.

Organic spinach in particular, as opposed to conventional/non-organic, can be a good source of magnesium.

While some people do best by taking magnesium complex supplements to overcome a deficiency, regularly consuming foods high in magnesium like spinach can also offer help in reducing these negative symptoms.

11. Helps treat asthma

Research shows that eating more vegetables in general can help with asthma, and a 2006 study found that spinach was among those veggies. It appears the dietary magnesium is the reason this leafy green can help asthmatics.

With its stellar health profile and extensive health benefits, spinach is often used in many branches of holistic medicine, including Ayurveda and Traditional Chinese Medicine.

In Ayurveda, spinach is used to reduce inflammation, enhance stamina, build bone strength and decrease thyroid activity. It’s considered detoxifying and nourishing and is recommended to eat primarily during the spring as part of a healthy Ayurvedic diet.

Meanwhile, according to Traditional Chinese Medicine, spinach is thought to have cooling properties and is used to help tonify the blood. It can also be used to promote liver health and protect against liver disease.

Spinach vs. kale vs. lettuce vs. arugula

Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. However, there are some unique differences that set these veggies apart.

First of all, kale and arugula are both considered cruciferous vegetables, meaning they belong to the Brassicaceae family of plants. Spinach and lettuce, on the other hand, belong to the Amaranthaceae and Asteraceae families, respectively.

In terms of nutrition, all four are low in calories and a good source of many micronutrients. Gram for gram, lettuce is the least nutrient-dense, followed by arugula, which contains a good chunk of several vitamins.

Spinach and kale are both neck and neck when it comes to nutritional value. Kale nutrition is higher in vitamin A, vitamin K and vitamin C, while spinach is considered one of the top foods with magnesium and is richer in folate and manganese.

Spinach, kale, lettuce and arugula can all be consumed cooked or fresh, but certain types like spinach and kale may be more suitable for cooking. They can also be used interchangeably in many recipes, including soups, salads and sandwiches.

Other greens to try include iceberg lettuce, escarole lettuce and tatsoi.

Risks and side effects

As mentioned earlier, spinach contains oxalic acid, sometimes also called oxalates. High intake of oxalate foods has been linked with increasing the risk of kidney stones in certain people.

Many foods contain oxalates, but leafy greens like spinach in particular have levels high enough to noticeably affect certain health conditions.

It is best to limit your spinach intake if you have had kidney stones in the past or are at a higher risk for developing kidney stones, as spinach can lower calcium absorption in the body. For people with kidney stones, low amounts of calcium in their diets will increase the risk of forming calcium oxalate kidney stones.

For the same reasons, some evidence also shows that people with leaky gut syndrome, digestive disorders or irritable bowel syndrome may also be vulnerable to experiencing worsened symptoms when frequently eating foods with high levels of oxalic acid. When oxalates build up in tissue, they can sometimes cause digestive problems within the gut and worsen symptoms associated with these health conditions.

Because of built-up oxalates in bodily tissue, some experts also recommend that patients with existing painful and inflammatory conditions — such as cystic fibrosis, fibromyalgia, thyroid disease, arthritis or asthma — also don’t eat very high levels of oxalic acid-containing foods.

While spinach can still be a healthy option for these groups of people, it may best to eat it in moderation and opt for including other leafy greens in their diets that contain less oxalates, such as kale, Swiss chard and romaine.

Recipes and uses

The flavor of spinach becomes stronger and more acidic once it is cooked, and it is known to actually be a vegetable that becomes more beneficial when it is cooked because some of its nutrients become more absorbable by the body. Sautéing, boiling or cooking spinach for just one minute can improve its nutrient absorbability while not destroying its antioxidants and phytochemicals.

Spinach can be prepared from fresh, frozen or canned varieties, but because it is on the Environmental Working Group’s Dirty Dozen list, it’s recommended to use organic fresh or frozen spinach whenever possible to ensure the most nutrients remain intact and the fewest amount of pesticides and toxins are present.

You can prepare spinach in multiple ways, most of which take little to no time at all. It can be eaten completely fresh and raw or steamed, boiled, sautéed or baked.

If you do want to use raw spinach, it has a mild taste that works well in salads or even green smoothie recipes. Because spinach’s taste isn’t bitter like some other greens can be, it’s easily disguised in smoothies by the taste of other ingredients, like berries or a banana.

Looking for some easy ways to enjoy this nutritious vegetable? Here are a few tasty recipes to help you take full advantage of the wide range of potential spinach benefits available:

• Grecian Spinach
• Crustless Spinach Quiche
• Palak Paneer
• Strawberry Spinach Salad with Poppy Seed Dressing
• Vegetarian Egg Casserole

How to purchase

Fresh spinach is available throughout the year, although its primary season runs from about early spring in March through May and then again in the fall from September through October. Aside from buying fresh spinach, it can also be found in frozen or canned varieties in most grocery stores any time of year.

There are three main types of spinach: savoy, flat spinach or semi-savoy. Savoy is the kind most commonly found fresh in grocery stores. It has curlier leaves than other types and a mild taste.

Flat spinach (also called smooth leaf spinach) is usually grown to use in canned or frozen spinach products. Semi-savoy spinach is used in both ways but is less common than the other two types.

When purchasing spinach, look for leaves that have a vibrant, deep green color. Avoid any leaves that already look wilted or have wet, brown spots.

Spinach is known to attract and hold bacteria somewhat easily, so wash it well before using it. It’s also best to buy organic spinach whenever possible, because conventionally grown spinach is one of the most pesticide-sprayed vegetable crops there is.

According to the Environmental Working Group, most spinach contains multiple pesticides, with some reports even showing that it has more contaminants than 320 other commonly eaten foods.

It’s not recommended to wash spinach before storing it in the refrigerator since exposing the leaves to water can make them wilt and go bad quicker. Fresh spinach is believed to only retain its nutrients best when it’s used within a few days after purchasing, so try using it somewhat quickly.

You can prolong its freshness by storing it in a plastic storage bag and squeezing out as much of the air as possible.

Final thoughts

• Spinach is a vegetable that belongs to the Amaranthaceae family of plants and is closely related to beets, Swiss chard and quinoa.
• Organic spinach nutrition boasts a high amount of vitamin A, vitamin K and folate, along with a number of other important vitamins, minerals and antioxidants for a low amount of spinach calories.
• Adding spinach to your diet can help improve a number of health conditions and has been shown to boost immunity, defend against heart disease, keep your skin healthy and preserve cognitive function.
• Opt for organic spinach whenever possible, and add it to salads, smoothies or side dishes for an easy way to give your diet an upgrade.

The post Spinach Nutrition: Vitamin K Powerhouse That Protects Bone, Eye, Brain & Heart Health appeared first on Dr. Axe.

Encased inside the center core of the palm tree is a versatile vegetable jam-packed with important nutrients and a long list of health benefits. Now available at nearly every major grocery store, hearts of palm have recently enjoyed some well-deserved recognition for their delicious flavor and distinct texture.

High in fiber with a good chunk of protein and a low glycemic index, hearts of palm make a welcome addition to vegan diets, low-carb diets and any kind of healthy diet, as they can help lower unhealthy levels of inflammation and lower blood sugar to optimize health. They also fit in well with many different dishes, from salsas and stews to quiches and casseroles.

Plus, potential heart of palm benefits include better digestive health, enhanced weight loss and improved immunity, giving you all the more reason to give this healthy veggie a try.

What Is Heart of Palm?

Heart of palm is a type of vegetable that is harvested from the inner core of certain species of palm trees. It also goes by the names ubod, palm cabbage/palmetto, palmito and chonta.

When harvesting hearts of palm, the tree is cut down and the bark and fibers are removed, leaving only the heart. Unfortunately, harvesting hearts of palm has been connected to deforestation. Consequently, harvesting from single-stemmed wild palms has been outlawed. These days, most hearts of palm come from multi-stemmed palms in Costa Rica, South Asia as well as the Amazon.

The hearts of palm taste is often compared to artichoke hearts and water chestnuts. They’re described as light, mild and crunchy, with a similar consistency to jackfruit. They look similar to white asparagus and can be baked, blanched, sautéed, marinated or enjoyed straight out of the can.

Heart of palm is incredibly versatile and often used as a meat substitute for those on a vegan or vegetarian diet. It’s also revered for its health-promoting properties and is especially rich in fiber, protein, manganese, iron and vitamin C.

Nutrition Facts

Heart of palm nutrition is impressive, as they are low in calories but high in protein, fiber, manganese and a wide range of other important nutrients.

Like other canned foods, hearts of palm also tend to be high in sodium. However, rinsing them off before consuming is a quick and easy way to slash sodium content.

One cup (about 146 grams) of canned hearts of palm contains approximately:

• Calories: 40.9
• Total Carbohydrate: 6.7 g
• Fiber: 3.5 g
• Sugar: 0 g
• Total Fat: 0.9 g
• Saturated Fat: g
• Polyunsaturated Fat: g
• Monounsaturated Fat: g
• Trans Fat: 0 g
• Protein: 3.7 g
• Cholesterol: 0 mg
• Sodium: 622 mg (26 % DV*)
• Manganese: 2 mg (102% DV)
• Iron: 4.6 mg (25% DV)
• Vitamin C: 11.5 mg (19% DV)
• Magnesium: 55.5 mg (14% DV)
• Folate: 56.9 mcg (14% DV)
• Zinc: 1.7 mg (11% DV)
• Copper: 0.2 mg (10% DV)
• Phosphorus: 94.9 mg (9% DV)
• Calcium: 84.7 mg (8% DV)
• Potassium: 258 mg (7% DV)

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

In addition to the nutrients listed above, hearts of palm also contain a small amount of riboflavin, niacin, vitamin B6 and pantothenic acid.

Benefits

1. Promote digestive health

Hearts of palms are considered a high-fiber food, with 3.5 grams of fiber for just a 41 calorie serving. Fiber is important to many components of health, particularly when it comes to digestion. It moves slowly through the body undigested, adding bulk to stool and preventing issues like constipation.

Fiber also acts as a prebiotic to promote the growth of beneficial bacteria in the gut. Your gut microbiome plays a central role in health and disease and has even been linked to obesity, immunity and mental health.

Hearts of palm are an excellent source of fiber, packing 3.5 grams of fiber into each cup. That means that adding just a single cup of hearts of palm into your diet can knock out up to 14 percent of some people’s fiber needs for the whole day.

2. Aid in weight loss

High in both protein — in fact, one of the top high-protein plant foods — and fiber yet low in calories, hearts of palm make a great addition to the diet if you’re looking to lose weight fast. Some studies show that protein helps reduce levels of ghrelin, the hunger hormone, to ward off cravings and decrease appetite. Meanwhile, fiber keeps you feeling full to promote satiety and reduce intake.

Because of their unique taste and texture, hearts of palm are often used as a vegan meat alternative in many recipes. Try subbing them into your next salad or sandwich in place of meat to cut down on calories and fat and help keep your weight in check.

3. Support bone health

Osteoporosis is a common concern as you start to get older and begin to lose bone mass. Hearts of palm are loaded with manganese, a mineral that’s key to bone health. A deficiency in this crucial nutrient can lead to alterations in bone metabolism and a decrease in the synthesis of bone tissue.

According to an animal study out of Sookmyung Women’s University’s Department of Food and Nutrition in Seoul, South Korea, supplementation with manganese for 12 weeks was even able to increase bone formation and bone mineral density in rats.

4. Stabilize blood sugar

Maintaining high blood sugar for long periods of time can come with some serious side effects, including nerve damage, an increased risk of infections and even kidney damage.

Thanks to its content of both fiber and manganese, hearts of palm can help you maintain normal blood sugar to sidestep negative symptoms. Fiber slows the absorption of sugar in the bloodstream to prevent spikes and crashes in blood sugar levels. Manganese may also play a role in blood sugar control, with some animal studies suggesting that a deficiency in manganese could impair insulin secretion and carbohydrate metabolism.

5. Help prevent anemia

Anemia is a condition characterized by a lack of healthy red blood cells in the body, causing a long list of possible anemia symptoms like fatigue, light-headedness and brain fog. Although there are a number of factors that can contribute to anemia, one of the most common causes is a deficiency in certain nutrients like iron.

Hearts of palm is an iron-rich food. One cup of hearts of palm contains 25 percent of the iron you need in a day, which can help you easily meet your needs to prevent conditions like iron-deficiency anemia. Not only that, but it also contains a good chunk of vitamin C, helping enhance iron absorption even more.

6. Boost immunity

Hearts of palm are rich in many important vitamins and minerals that are essential for keeping your immune system running smoothly. Vitamin C, zinc and manganese, in particular, are all vital for warding off infections and disease to promote better health.

For example, one review published in the Annals of Nutrition concluded that getting enough vitamin C and zinc can reduce symptoms and shorten the duration of respiratory tract infections, plus improve the outcomes for conditions like pneumonia, malaria and diarrhea. Manganese, on the other hand, protects against oxidative stress and fights off free radicals that can contribute to chronic disease.

How to Use

If you’re looking for where to buy hearts of palm, give your local grocery store a try. It can usually be found canned or jarred in the canned vegetable section. It’s also available in bulk from some online retailers. Finding fresh hearts of palm may be a bit more challenging, but they are sometimes available in the produce section of specialty grocery stores or markets, especially in areas where hearts of palm are produced.

Hearts of palm can be enjoyed in a multitude of ways. You can bake, blanch, sauté, steam, sear or grill this nutritious veggie, or even grab a fork and enjoy it right out of the jar.

Although most commonly added to salads, the possibilities for using hearts of palm are limitless. They can be shredded and mixed with barbecue sauce for a meat-free “pulled pork,” pureed with spinach and cheese for a creamy dip, or mixed with cashew cream and veggies to make a vegan tuna salad.

History

Hearts of palm have been a dietary staple for thousands of years in Central and South America. Even before the arrival of Christopher Columbus, the native people were already using all parts of the palm tree, consuming the hearts and nuts of the tree and using the bark and leaves as material.

In the U.S., the sabal palm tree can be commonly found along the southern coastal areas and is even considered the official state tree of both Florida and South Carolina. In fact, South Carolina is often dubbed “The Palmetto State,” and its flag features a sabal palm tree and crescent moon.

Recognized for their delicious flavor, extensive nutrient profile and versatility, hearts of palm have become a household favorite around the globe and have quickly gained widespread popularity.

Risk Factors and Side Effects

Although uncommon, some people have reported allergic reactions after eating hearts of palm. If you experience any food allergy symptoms like hives, itching or swelling after eating hearts of palm, discontinue consumption immediately and talk to your doctor.

Additionally, canned hearts of palm can be pretty high in sodium, containing over 600 milligrams of sodium in each cup. If you have high blood pressure or are following a low-sodium diet, be sure to rinse off your canned veggies to remove excess salt.

Finally, if you do purchase canned hearts of palm, opt for a BPA-free can to minimize your exposure to the potential bisphenol A toxic effects.

Conclusion

• Heart of palm is a vegetable harvested from the inner core of certain species of palm trees.
• Hearts of palm look similar to white asparagus, are light yet crunchy and are versatile enough to use in a variety of different recipes. They are also often used in vegan or vegetarian recipes as a popular meat substitute.
• They are low in calories but contain a good amount of fiber and protein, plus manganese, iron and vitamin C. Canned varieties also tend to be relatively high in sodium.
• With their wealth of nutrients, hearts of palm may help promote digestive health, enhance weight loss, boost the immune system, prevent anemia, stabilize blood sugar and keep bones strong.
• You can eat hearts of palm straight out of the can or bake, grill, sauté or sear them for a nutritious addition to salads, sandwiches, salsas and more.
• Pair this delicious veggie with other nutrient-dense foods and a well-rounded diet to take full advantage of the potential health benefits.

The post Hearts of Palm: A High-Protein, High-Fiber Meat Substitute 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 sprouts, 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
• Beets
• Chiles
• Edamame
• Eggplant
• Herbs
• Horseradish
• Lemongrass
• Lettuce
• Okra
• Peppers
• Potatoes
• Pumpkins
• Radicchio
• Radish
• Rutabaga
• Shallots
• Tomatillos
• Mushrooms
• Squash
• Zucchini
• Celery
• Collard greens
• Ginger
• Peas
• Yams

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.
• 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 fall vegetable recipes a try:

• Healthy Sweet Potato Recipes
• Hearty Arugula Salad
• Lemon Garlic Green Beans
• Creamy Broccoli Soup
• Fennel Apple Soup
• Spinach Artichoke Dip

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 vegetables 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.

They get their orange color from antioxidants called carotenoids. One of these carotenoids is beta-carotene, a precursor to active vitamin A that is responsible for many of the carrot and carrot juice benefits that we know about today.

What are the benefits of eating carrots? Many studies have shown that beta-carotene is crucial for improving immunity in the body, protecting skin and eye health, and fighting free radical damage that can cause various forms of chronic diseases, such as cancer and heart disease.

They have a wealth of valuable nutrition, and when you juice them you get a concentrated dose of their healing power. Reducing cholesterol and triglycerides, relieving congestion and constipation, and protecting eyesight and skin health are some of the many benefits attributed to drinking carrot juice.

What Are Carrots?

Carrots (Daucus carota subsp. sativus) are a type of root vegetable — like the purple potato — in the Apiaceae plant family. They have been providing nutrients to populations for thousands of years, with records showing that the first modern-day carrot varieties were consumed around the 10^th century in parts of the Middle East and Central Asia.

Even before that time, many types of wild carrots (some sources say 80 different kinds) were eaten in countries like Persia, Turkey, Iran and areas in the Asia Minor.

Want to know a little-known fact? Carrots are one of the highest contributors of vitamin A — the powerhouse vitamin for so much of our bodies — in the American diet. They also provide ample amounts of vitamins C, D, E and K, as well as many minerals, such as magnesium, potassium and calcium.

They are also highly nutritious and cleansing due to their high fiber content. Studies show that carrot intake may enhance the immune system and protect against stroke, high blood pressure, osteoporosis, cataracts arthritis, heart diseases, bronchial asthma and urinary tract infections.

Types of carrots

While known for their signature orange color, they actually come in a variety of colors. Yellow, white, red and purple carrots are now becoming available in more grocery stores and local farmers markets.

Today there are two main types of cultivated carrots: Eastern/Asiatic (which are often called anthocyanin carrots because of their purple roots) and Western (which are orange colored and are sometimes called carotene carrots).

Eastern varieties are usually found in Afghanistan, Russia, Iran and India, while Western types are found in Europe, North and South America. Both types belong to the species Daucus carota and offer similar health benefits.

Compared to carrots that were grown thousands of years ago, modern-day varieties are thought to be sweeter, more attractive in appearance, and better able to defend themselves from pests and bugs while growing.

When researchers tested levels of phenolic compounds in different types of carrots, they found that chlorogenic acid was the most predominant among 27 different types identified. Concentrations of vitamin C, alpha- and beta-carotenes, and certain flavor characteristics varied among the colored carrot varieties examined.

For example, purple types contained 2.2 and 2.3 times more alpha- and beta-carotenes than orange varieties.

Carrot Nutrition Facts

Carrots are some of the best vitamin A foods plus is an important high-fiber food.

A one-cup serving of chopped, raw carrots (about 128 grams) contains approximately:

• Calories: 52.5
• Total Carbohydrates: 12.3 g
• Fiber: 3.6 g
• Sugar: 6.1 g
• Total Fat: 0.3 g
• Saturated Fat: 0.04 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.02 g
• Trans Fat: 0 g
• Protein: 1.2 g
• Sodium: 88.2 mg (4% DV)
• Vitamin A: 1,070 mcg (119% DV)
• Vitamin K: 16.9 mcg (14% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Potassium: 410 mg (9% DV)
• Thiamine: 0.1 mg (8% DV)
• Niacin: 1.3 mg (8% DV)

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

Some people avoid carrots because they believe they are high in sugar and will raise blood glucose. However, this advice isn’t supported by research.

One cup of raw carrots contains only about 10 grams of carbohydrates and almost four grams of fiber. The fiber in the vegetable helps slow down the release of sugars, in the form of glucose, into the bloodstream.

Including them in a healthy diet can even be safe for someone who has diabetes because they prevent any drastic increases in blood sugar. That being said, diabetics, or anyone else who may have trouble balancing blood sugar levels, should limit their consumption of carrot juice, as juicing carrots can concentrate the sugar in the vegetable because this process removes the protective fiber.

Carrot juice is a bit higher in carbohydrates than raw carrots, but also a more concentrated source of vitamin A, C, K, B6 and potassium.

A one-cup serving of carrot juice (approximately 236 grams) provides about:

• Calories: 94.4
• Total Carbohydrates: 21.9 g
• Fiber: 1.9 g
• Sugar: 9.2 g
• Total Fat: 0.4 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.02 g
• Trans Fat: 0 g
• Protein: 2.2 g
• Sodium: 156 mg (7% DV)
• Vitamin A: 2,260 mcg (251% DV)
• Vitamin K: 36.6 mcg (31% DV)
• Vitamin B6: 0.5 mg (29% DV)
• Vitamin C: 20.1 mg (22% DV)
• Potassium: 689 mg (15% DV)

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

Health Benefits

1. Protects eye health

Three crucial nutrients — beta-carotene, lutein and zeaxanthin — within carrots considerably boost eye health by helping to maintain good eyesight and night vision. For example, without beta-carotene (a form of vitamin A), various forms of eye disorders can occur — including macular degeneration and even blindness.

Lutein and zeaxanthin, meanwhile, both work to reduce the risk of age-related vision loss.

Just one cup of chopped carrots provides over 100 percent of your vitamin A needs! They contain vitamin A in the form of beta-carotene.

Vitamin A is one of the most crucial nutrients necessary for protecting eye health and vision, especially as someone ages.

Vitamin A deficiency can lead first to night blindness, then permanent blindness. In fact, it is actually the No. 1 cause of preventable blindness worldwide.

Carrots can also reduce your risk of cataracts and macular degeneration, a common cause of age-related vision loss. Eating them regularly will help you maintain healthy eyes and vision throughout your life.

If consuming the vegetable in raw form does not appeal to you, bear in mind that drinking carrot juice carries over the same eye health benefits.

2. High source of antioxidants (especially carotenoids/beta-carotene)

Carotenoids, found in carrots and other orange vegetables, are potent antioxidants that can help reduce your risk of various forms of temporary illnesses and serious chronic diseases. Carrots and carrot juice benefit the immune system by helping defend the body from free radical damage, harmful bacteria, viruses and inflammation.

The antioxidants that are responsible for the immune-enhancing effects include vitamin C, beta-carotene, lycopene, lutein, zeaxanthin and polyphenols. Carrots are one of the highest natural sources of carotenoid phytochemicals and antioxidant beta-carotene, both of which studies suggest may help fight cancer by stopping DNA damage, levels of inflammation and cell mutation.

They also contain some succinic acid, α-ketoglutaric acid, lactic acid, glycolic acid and caffeic acid (the most predominant phenolic acid in most carrots).

3. Decreases risk for heart disease and stroke

Eating more deeply colored orange vegetables like carrots can help decrease the risk of cardiovascular disease. Regardless of other cardiovascular risks, research indicates that drinking carrot juice benefits heart health by lowering oxidative stress and improves the body’s defense against various forms of cardiovascular disease.

High plasma levels of alpha- and beta-carotene are also associated with a lower risk of atherosclerosis.

This effect is likely due to the high antioxidant and high fiber content that carrots contain. They work to lower cholesterol and boost bile production, which increases the body’s ability to digest fat.

They are a good source of both soluble and insoluble fiber. This not only helps your digestive system properly absorb nutrition from your food, but also directly impacts the good cholesterol levels in your body.

Fiber can help remove excess LDL cholesterol from the walls of arteries and blood vessels. Additionally, they provide potassium, which is beneficial for maintaining healthy blood pressure.

4. Helps protect against cancer

Evidence suggests that consuming high levels of carotenoids from fruits and vegetables can be protective in relation to cancer recurrence. Studies show that these antioxidants in carrots may be able to fight leukemia cells and may play a role in reducing your risk of some of the most widespread types of cancers, including prostate cancer, ovarian cancer and breast cancer.

One study observed the effects of women with a history of breast cancer consuming eight ounces of fresh orange juice and carrot juice daily for a three-week period. These results showed that daily intake of fresh carrot juice benefited the body’s defenses against cancer and was an effective approach to increasing levels of protective antioxidant carotenoids in the blood, which reduce oxidative stress that can promote cancer growth.

A 2018 meta-analysis that investigated the association between dietary carrot intake and risk of breast cancer concluded, “Overall current literatures suggested that dietary carrot intake was associated with decreased risk of breast cancer.”

Other research also suggests that carrot benefits for men include the ability to decrease a man’s risk for prostate cancer. A number of studies also have shown that eating carrots may play a major role in the prevention of gastric cancer, the third leading cause of cancer-related mortality.

Additionally, carrot juice extract has been suggested as a potential treatment for leukaemia due to its “anti-cancer agents” including polyacetylenes (falcarinol, falcarindiol and falcarindiol-3-acetate) and carotenoids (beta-carotene and lutein).

5. Helps maintain oral health

The nutrients found in carrots help improve immunity, including the body’s ability to fight bacteria and toxins that enter through the mouth and live within the gums and teeth. Certain minerals in the vegetable can be antibacterial and help prevent cavities and tooth decay.

They can also help remove plaque and stains from teeth if eaten after meals. Once eaten, the fiber also boosts immunity by acting as a natural “digestive system brush,” fighting constipation, scrubbing away unwanted bacteria in the gut, and promoting better digestion of immune-boosting nutrients.

6. Boosts skin health and wound healing

Carrot benefits for skin are due to the presence of compounds including beta-carotene, lutein and lycopene. Beta-carotene is critical for healing wounds, which is why carrots have even been used as a remedy to help heal wounds for centuries.

If you have any type of skin infection, cuts or other wounds, you’ll find that carrots and carrot juice benefit your skin health by increasing your ability to heal faster, fight infections and even reduce signs of skin inflammation.

7. Protects brain health and cognitive function

Benefits may also include boosting brain health by helping to prevent against Alzheimer’s disease, improving memory, and defending against other types of cognitive decline. This is due to carrot’s ability to lower oxidative stress in the brain that can weaken nerve signaling capacity.

8. Supports digestive health

Carrots are a good source of dietary fiber, which promotes digestive health in multiple ways. Fiber adds bulk to stools, helping prevent constipation and promote regular bowel movements, for example.

In addition, the soluble fiber in carrots can feed beneficial gut bacteria, supporting a healthy microbiome.

9. May help control diabetes

Carrots have properties that may help manage blood sugar levels, including a relatively low glycemic index, meaning they don’t cause rapid spikes in blood sugar. Plus, the fiber in carrots can slow digestion of sugars and starches, helping moderate blood glucose levels.

Some evidence even suggests that eating carrots may lower diabetes risk, likely due to their vitamin A and beta-carotene content.

10. Protects bone health

Carrots contain several nutrients that support bone health, such as vitamin K and calcium — both of which are important for maintaining strong bones.

In fact, a study found that genetically modified carrots with increased calcium content led to 41% higher calcium absorption in humans compared to regular carrots.

While the calcium content of regular carrots is relatively low, they still contribute to overall calcium intake as part of a balanced diet. Combined with vitamin K, this root veggie helps protect bones.

11. Aids healthy weight management

Carrots have properties that may support weight management efforts, such as a low calorie count and a high fiber content. The fiber promotes feelings of fullness, which may help reduce overall calorie intake.

As a non-starchy vegetable, carrots can be included as part of a healthy diet for weight control. While no single food can guarantee weight loss, incorporating nutrient-dense, low-calorie options like carrots into your diet can support overall health and weight management goals.

Organic vs. Conventional (Plus How to Grow)

It is best to consume whole, organic carrots if possible, which may be higher in antioxidants. Aside from buying the orange version, also look for multi-colored organic, heirloom varieties, as they can be a very sweet and a delicious treat.

You do not need to peel them, as many of the nutrients and fiber are found in the skin. Just use a strong brush to wash the vegetable to remove any dirt and debris.

Ideally you should buy carrots that are grown organically whenever possible, especially when you are using them to make carrot juice. Root crops grow in the soil and are able to absorb whatever toxins and pesticides are present in the soil.

When you make carrot juice, you are consuming a high amount of this veggie at one time. This means that if toxins are present, you will also be ingesting a high level of these chemicals, which can diminish the carrot juice benefits you’re looking for.

To get the most carrot and carrot juice benefits without consuming a high level of toxins, always try to buy organically grown versions.

How to grow carrots

• According to the Farmer’s Almanac, carrots can be grown in many climates. They are longlasting plants and grow best during cooler months, in the spring or fall, and toward the ends of the growing season.
• They grow well in loose, light, airy soil, ideally soil that’s mixed with a bit of sand and peat moss. To help them grow, remove any big clumps or rocks before planting seeds.
• Keep the soil moist with frequent shallow waterings. Plant carrot seeds 3 to 4 inches apart in rows. Let them get lots of light and only partial shade.

How to Eat and Juice

Carrots are consumed in multiple ways: raw, cooked, juiced, concentrated to make dried powder, canned, preserved, candied and pickled.

How long do carrots last? Fresh, whole varieties should last about four to five weeks in the fridge, while baby carrots last for about three to four weeks.

If you want to include more in your diet, there are a variety of ways to do so:

Raw

Is it good to eat raw carrots? Yes, the fiber content may be higher in raw varieties since it is not broken down through cooking.

Raw carrots can be a great snack, so pack a few in a plastic bag to take with you to work. Certain studies have even found that compared with meals that don’t include carrot nutrients, meals with whole carrots and/or blended versions result in significantly higher satiety and reduced hunger.

Is baby carrots nutrition the same as bigger types?

Baby carrots tend to be peeled and preserved, which means they may be a bit lower in certain nutrients compared to fresh varieties. They are usually washed in chlorine before packaging, therefore they should not be your first choice when it comes to carrots.

Instead try eating carrots whole or juicing them. While they are convenient and kid-friendly, if possible consider cutting and peeling your own to retain the most vitamins.

Cooked

Eating cooked varieties in addition to raw types used in carrot juice is also important, as some research has found that cooked may have higher antioxidant activity than raw.

Balance carrot juice out with other vegetable juices that are lower in carbohydrates. Add carrots to soups and stews, or just lightly cook them in coconut oil for a delicious side dish.

Juiced

Is it better to drink carrot juice or eat carrots? A juice cleanse is great way to include them in your diet, but don’t overdo it as juicing the vegetable removes the fiber and can increase the sugar content.

What are benefits of drinking carrot juice? One of the biggest reasons people avoid eating a high amount of vegetables is that they are short on time.

If you don’t have much time to cook and don’t always have the ability to prepare a fresh salad or another recipe using carrots, fresh carrot juice can be a great option for obtaining nutrients like vitamins A, C and K and potassium.

What is the best time to drink carrot juice? You can have some whenever you prefer and is convenient, which for most people in in the morning.

Some people prefer drinking juice before breakfast on an empty stomach, but this is really a matter of preference.

The All About Juicing website recommends that you drink your juice at least an hour before or after your coffee, as the acidity of the coffee may cancel out some of the juice’s alkalizing effects.

How often should you drink carrot juice? Most health authorities, such as Harvard School of Public Health, recommend limiting your juice intake to four to eight ounces of 100 percent juice (no sugar added) per day.

Carrot Juice Benefits

1. Concentrated nutrition

Juicing fruits and vegetables to get the most live enzymes and all the concentrated nutritional benefits has become more popular over recent years, and juicing carrots is no exception. As people have learned more about carrot juice benefits, carrots have become one of the most loved additions to any homemade juice.

2. Health benefits

Carrot juice benefits your overall health when you consume it regularly because it can add many life-enhancing micronutrients to your diet easily, in a fast and more efficient way.

Regularly drinking vegetable carrot juice benefits immunity, energy levels and digestion. It may also be able to help with weight loss due to resolving underlying nutrient deficient that may lead someone to overeat, as their body searches for more micronutrients.

When should you drink carrot juice for weight loss? Try having a small serving before breakfast or lunch, which may help take the edge off your hunger.

3. Eases digestion

Juicing carrots and other vegetables can also help the digestive tract absorb nutrients more easily, since the vegetable’s fibers are already broken down and less work needs to be done by the body to unleash vitamins and minerals.

This is important considering the fact that many people have compromised digestive abilities and digestive disorders like irritable bowel syndrome due to years of eating a poor diet that stresses the digestive system.

Most high-quality juicers break down vegetables to the point that their nutrients are somewhat “pre-digested.” This means that once the nutrients enter your stomach, they are absorbed into the bloodstream quickly and with less stress put on your stomach, intestines, liver and other digestive organs.

Recipes

Ready to cook with carrots at home? Try these healthy sweet and savory carrot recipes:

• Gluten-Free Carrot Cake Recipe
• Carrot Cake Cupcakes Recipe
• Carrot Ginger Soup Recipe
• Raw Superfood Carrot Salad Recipe
• Maple Glazed Rosemary Carrots Recipe

Carrot juice recipes

You can either make carrot juice in a high-speed blender or in a juicer. Using about three large carrots will result in about 8 oz. of carrot juice, which is about 1 serving.

1. Wash your carrots, and peel them if you’d like to (although this isn’t necessary and the skin actually does contain important nutrients). You can also just cut away any dirt bits on the skin if you’d like.
2. Cut them into smaller pieces, about 2–3 inches long, which makes them more manageable for a blender or juicer.
3. If you’re using a blender, place all ingredients in the blender and blend until smooth, adding a splash of water or fresh-squeezed orange or apple juice if needed to get the blender moving.
4. Then, place a fine mesh strainer over a large bowl and pour the juice over, straining any fibrous bits. This won’t be necessary if you use a juicer.
5. Discard the strained pulp, and pour your juice into a serving glass. Or you can keep the strained pulp and mix it in to muffins or bread for added nutrition!
6. You can always add more cold water, since the amount of juice you have will be relatively small. Serve cold ideally right away.

To add even more flavor to carrot juice, try combining it with other ingredients that enhance the taste.

Can you mix orange and carrot juice? You certainly can.

For example, this Orange Carrot Ginger Juice recipe features other nutrient-dense foods that further help the body boost immunity and improve energy.

Want an easy carrot juice recipe for weight loss? Try this basic juice recipe or having a combination of carrot and celery juice that help fight stomach bloating.

Risks, Side Effects and Interactions

While eating carrots daily is perfectly fine and healthy for most people, eating large amounts can actually turn your skin orange, a medical condition known as carotenemia.

This occurs due to consumption of lots of beta-carotene, the chemical that gives orange veggies like sweet potatoes, pumpkins and carrots their color. Consuming lots of carotene can cause some to be stored under your skin, which can give your skin a tint of orange, especially your face, hands and feet, although it’s otherwise pretty much harmless.

Is it safe to drink carrot juice every day, or can too much carrot juice be harmful? The same risk is involved in drinking lots of carrot juice as eating lots of raw carrots.

Overdoing it can cause carotenemia — plus it may provide more sugar than you realize.

A “healthy” amount of beta-carotene is considered to be between six to eight milligrams a day, although up to 20 milligrams per day seems to be safe for most people. This is equivalent to the amount found in about three large carrots or three small glasses of carrot juice.

To be safe, stick to one to two servings daily.

Can you die from drinking too much carrot juice? It’s extremely unlikely, although not impossible, since having too much of basically any food can potentially be dangerous of deadly, such as for people with allergies.

Excessive amounts of vitamin A can be toxic, but you would need to consume pounds of carrots daily or more than a gallon of carrot juice for this to be a serious issue.

Final Thoughts

• Carrots (Daucus carota subsp. sativus) are a type of root vegetable in the Apiaceae plant family.
• There are few calories in carrots, yet lots of vitamins, minerals and antioxidants. The most concentrated carrot vitamins include vitamin A, C, K and B6, as well as potassium and antioxidants like lutein, zeaxanthin and lycopene.
• Benefits include lowering oxidative stress and inflammation, supporting eye and skin health, defending against cancer and heart disease, protecting the brain, supporting oral/dental health, and more.
• If you don’t have much time to cook and don’t always have the ability to prepare a fresh salad or another recipe using carrots, fresh carrot juice can be a great option.
• Can you drink carrot juice every day? Yes, aim for four to eight ounces daily of 100 percent fresh carrot juice at any time that is convenient.

The post Top 11 Ways Carrots (and Carrot Juice!) Benefit Your Body appeared first on Dr. Axe.

As summer transitions into fall, September brings a bounty of fresh produce that’s perfect for both refreshing summer salads and hearty autumn dishes. This month offers an abundance of vegetables and fruits at their peak, perfect for creating delicious and nutritious meals.

Eating seasonal fruits and vegetables not only supports local farmers, but also ensures you’re getting the most nutrient-rich and flavorful produce.

In this guide, we’ll explore the top vegetables and fruits in season during September, along with their health benefits and ways to incorporate them into your meals.

September Vegetables in Season

1. Tomatoes

Juicy and versatile, tomatoes are a staple in many dishes. Rich in lycopene, vitamins A and C, and antioxidants, tomatoes support heart health and may reduce the risk of certain cancers.

How to use: Enjoy raw in salads, blend into sauces or roast for a rich flavor.

Use them to make:

• Homemade Ketchup
• Homemade Pasta Sauce or Vegan Pasta Sauce
• Shakshuka

2. Bell peppers

Available in various colors, bell peppers add a sweet, crisp flavor to dishes. High in vitamin C, they boost immunity and support skin health.

How to use: Eat raw in salads, grill, or stuff and bake.

Bell peppers are versatile in both raw and cooked dishes. Slice them for crudités, stuff them with rice and herbs, or roast them for a sweet, smoky flavor.

Try them in:

• Turkey-Stuffed Bell Peppers, Quinoa Stuffed Peppers, or Beef and Quinoa Stuffed Bell Peppers
• Stuffed Peppers with Rice
• Chicken Fajitas

3. Cucumbers

Refreshing and hydrating, cucumbers are perfect for cooling dishes. Low in calories, they promote hydration and aid in digestion.

How to use: Slice into salads, pickle or blend into smoothies.

Cucumbers are perfect for salads, sandwiches and pickles. Try them in a refreshing gazpacho or the following recipes:

• Cucumber Tomato Salad
• Secret Cucumber Detox Soup
• Cucumber Salsa

4. Zucchini

A summer squash with a mild flavor, zucchini is versatile in many dishes. Low in calories and high in vitamin C and potassium, it supports heart health.

How to use: Grill, spiralize into noodles or bake into breads.

Zucchini can be grilled, stuffed or spiralized into noodles. Try it in fritters or quick breads, or in the following recipes:

• Zucchini Noodle Recipes
• Paleo Zucchini Brownies with Dark Chocolate Chips
• Zucchini Pizza Boats
• Zucchini Lasagna
• Gluten-Free Chocolate Chip Zucchini Bread

5. Eggplant

Eggplant has a slightly bitter taste and a meaty texture. Rich in fiber and antioxidants, it supports digestion and may reduce the risk of heart disease.

How to use: Grill, roast or use in casseroles like eggplant parmesan, ratatouille and baba ganoush. Try these other eggplant recipes as well.

6. Green beans

Crisp and tender, green beans are a classic side dish. High in fiber and vitamins A, C and K, they support bone health and digestion.

How to use: Steam, sauté or add to casseroles.

Green beans can be steamed, sautéed or roasted. Try them in a classic Niçoise salad or other healthy green bean recipes.

7. Sweet corn

Sweet and crunchy, corn is a summer favorite that extends into September. High in fiber, vitamins B and C, and antioxidants, it promotes eye health and digestion.

How to use: Grill on the cob, add to salads, or use in soups and salsas. Here a few more corn recipes to try:

• Cornbread Stuffing
• Calabacitas
• Taco Soup

8. Spinach

Spinach is a leafy green known for its mild flavor and versatility. Packed with iron, calcium, and vitamins A, C and K, it supports bone and eye health.

How to use: Eat raw in salads, sauté or blend into smoothies.

Spinach is great raw in salads or sautéed as a side. Use it in omelets, pasta dishes or smoothies, or try the following recipes:

• Crustless Spinach Quiche
• Grecian Spinach
• Spinach Artichoke Dip

9. Kale

Kale is a nutrient-dense leafy green with a slightly bitter taste. High in vitamins A, C and K, it supports heart health and bone strength.

How to use: Massage for salads, bake into chips or sauté with garlic. There are so many kale recipes to choose from.

10. Broccoli

Broccoli is a cruciferous vegetable with a slightly bitter taste. Rich in fiber, vitamins C and K, and folate, it supports immune function and bone health.

How to use: Steam, roast or blend into soups. You can also eat raw broccoli, of course.

Try it in stir-fries or pureed into a creamy soup, among other broccoli recipes.

11. Cauliflower

Cauliflower has a mild flavor and can be used as a low-carb alternative in many dishes. High in fiber, vitamins C and K, and antioxidants, it supports digestion and may reduce the risk of chronic diseases.

How to use: Roast, mash or use as a rice substitute.

It can be roasted whole, riced for a low-carb alternative or pureed into a creamy soup, and there many more cauliflower recipes to choose from.

12. Brussels sprouts

These mini cabbages have a slightly bitter taste and a dense texture. Packed with fiber, vitamins C and K, and antioxidants, Brussels sprouts promote heart health and digestion.

How to se: Roast with olive oil, steam or sauté with bacon.

Roast them with olive oil and garlic, or shred them raw for a crunchy slaw. Here are some other ways to use them:

• Roasted Brussels Sprouts
• Harvest Mason Jar Salad

13. Carrots

Carrots are sweet and crunchy root vegetables. High in beta-carotene, fiber and vitamin K, they support eye health and digestion.

How to use: Eat raw as a snack, roast or blend into soups.

Carrots are delicious raw as a snack or roasted with honey for a caramelized treat. Grate them into salads, or bake them into muffins.

You can also make:

• Maple Glazed Rosemary Carrots
• Carrot Cake Cupcakes
• Raw Superfood Carrot Salad
• Carrot Ginger Soup
• Carrot Apple Salad

14. Beets

Beets have an earthy flavor and vibrant color. Rich in folate, manganese, fiber and antioxidants, they support heart health and may reduce inflammation.

How to use: Roast, pickle, grate raw into salads or blend into smoothies. Their earthy sweetness pairs well with goat cheese and walnuts.

Try the following beet recipes:

• Roasted Beets with Balsamic Rosemary Glaze
• Roasted Beet Salad
• Beet Hummus

15. Leeks

Leeks have a mild onion flavor and a tender texture. High in fiber and vitamins A and K, they support heart health and digestion.

How to use: Sauté for soups, roast or add to quiches. They also can be braised as a side dish.

Try this Potato Leek Soup.

16. Cabbage

Cabbage is a versatile leafy vegetable with a slightly bitter taste. Rich in fiber, vitamins C and K, and antioxidants, it supports digestion and immune function.

How to use: Eat raw in slaws, ferment into sauerkraut or sauté. Try it sautéed with apples for a tasty side dish, or make one of the following recipes:

• Lime Cilantro Coleslaw
• Homemade Sauerkraut
• Stuffed Cabbage Rolls

17. Celery

Celery is a crisp vegetable with a mild, refreshing flavor. Low in calories and high in fiber, it supports hydration and digestion.

How to use: Eat raw as a snack, add to salads or use in soups.

Celery is great raw with dips or cooked in soups and stews. Try it braised as a side dish.

Use it in:

• Chicken Salad
• Red Lentil Soup
• Celery Juice

18. Parsnips

Parsnips are a sweet, nutty root vegetable. High in fiber, vitamins C and K, and folate, they support digestion and immune health.

How to use: Roast, mash, or add to stews and soups.

Try them in a root vegetable gratin or the following dishes:

• Slow Cooker Beef Stew
• Carne Guisada
• Healthy Soups

19. Sweet potatoes

Sweet potatoes are a starchy root vegetable with a sweet flavor. Packed with beta-carotene, fiber, and vitamins A and C, they support eye health and immune function.

How to use: Bake, mash, or roast for a side dish. Sweet potatoes can be used in pies and quick breads as well, and there are plenty of other sweet potato recipes to try.

20. Pumpkin

Pumpkin is a fall favorite with a mildly sweet flavor. Rich in beta-carotene, fiber and vitamin A, it supports eye health and immune function.

How to use: Pumpkin isn’t just for pie. Roast it for soups, use it in risottos or puree it for baked goods.

Try these 45 pumpkin recipes.

21. Butternut squash

Butternut squash is a sweet, nutty winter squash. High in fiber, vitamins A and C, and potassium, it supports heart health and digestion.

How to use: Roast, puree for soups or add to casseroles. Butternut squash makes a velvety soup or a sweet addition to risottos and pasta dishes.

Try these butternut squash recipes.

22. Acorn squash

While its peak season really begins in October, acorn squash is a small, sweet squash with a nutty flavor that’s actually available year-round. Rich in fiber, vitamins A and C, and potassium, it supports heart health and digestion.

How to use: You can roast, stuff or mash as a side dish. For instance, roast it with butter and cinnamon for a comforting side dish, or stuff it with quinoa and vegetables for a hearty main course, among other acorn squash recipes.

23. Spaghetti squash

Spaghetti squash has a mild flavor and a unique stringy texture that resembles spaghetti when cooked. Low in calories and high in fiber, it supports digestion and weight management.

How to use: Roast and use as a pasta substitute, or bake with sauces. Try these spaghetti squash recipes.

24. Peas

Peas are sweet and tender legumes. High in fiber, vitamins A and C, and protein, they support digestion and muscle health.

How to use: Eat raw in salads, steam or add to soups.

Try:

• Split Pea Soup
• Easy, Blended Pea Soup with Chickpeas
• Creamy Pea Salad

25. Artichokes

Artichokes have a slightly bitter taste and a tender texture. High in fiber, vitamins C and K, and antioxidants, they support liver health and digestion.

How to use: You can steam, roast or add to dips.

Steam and serve them with melted butter or grilled for a smoky flavor. Try them in dips or as a pizza topping.

They also work well in the following recipes:

• Goat Cheese & Artichoke Dip
• Baked Italian Chicken

26. Radishes

Radishes are crisp and peppery root vegetables. Low in calories and high in vitamin C, they support immune function and digestion.

How to use: Eat raw in salads, pickle or roast for a milder flavor. Try them in:

• Zoodle Salad with Avocado Ranch Dressing
• Kimchi
• Cobb Salad

27. Turnips

Turnips are a slightly bitter root vegetable with a crunchy texture. High in fiber, vitamins C and K, and potassium, turnips support heart health and digestion.

How to use: Roast, mash or add to stews, or make Turnip Fries.

28. Onions

Onions are pungent, versatile vegetables used in a variety of dishes. Rich in antioxidants and sulfur compounds, they support heart health and immune function.

How to use: Sauté, caramelize or add raw to salads or salsas. Onions are essential in many cuisines, as you can see in the following recipes:

• Healthy French Onion Soup
• Pickled Red Onions
• Hungarian Goulash

29. Garlic

Garlic is a pungent, aromatic bulb with a strong flavor. High in sulfur compounds, it supports heart health and immune function and has anti-inflammatory properties.

How to use: Mince for sauces, roast or use in dressings.

Known for its immune-boosting properties, garlic adds flavor to countless dishes. Roast whole bulbs for a mellow, spreadable treat.

Try:

• Garlic Breadsticks
• Garlic Lemon Chicken
• Garlic Aioli
• Guiltless Garlic Parmesan Wings
• Garlic Baked Chicken

30. Shallots

Shallots are a milder, sweeter relative of onions. Rich in antioxidants and sulfur compounds, they support heart health and immune function.

How to use: Mince for sauces, caramelize or use in dressings.

Use them to make:

• Herbed Compound Butter
• Béarnaise Sauce
• Giblet Gravy

31. Swiss chard

Swiss chard is a leafy green vegetable with vibrant stalks. High in vitamins A, C and K, as well as minerals like magnesium, it supports bone health and reduces inflammation.

How to use: Sauté, add to soups or use raw in salads. Try them in this Chard Greens Recipe.

32. Hot peppers

Hot peppers range in heat levels and add spice to dishes. Rich in capsaicin, they support metabolism and may help reduce pain.

How to use: Add to salsas, sauces or pickles.

Use hot peppers to make:

• Harissa
• High-Protein Jalapeño Poppers
• Buffalo Chili

33. Celery root

Celery root, or celeriac, is a knobby root vegetable with a mild, celery-like flavor. High in fiber, vitamin K and antioxidants, it supports digestion and bone health.

How to use: Roast, mash, or add to soups and stews.

34. Arugula

Arugula is a peppery, leafy green often used in salads. Rich in vitamins A, C and K and calcium, it supports eye health and boosts the immune system.

How to use: Use raw in salads, add to sandwiches or blend into pesto. Lightly sauté it as a bed for grilled meats, or try the following recipes:

• Hearty Arugula Salad with Pecorino
• Chicken Paillard
• Candied Pecan Butternut Squash Salad

35. Lettuce

Lettuce is a leafy green with a mild flavor, commonly used in salads. High in water content and vitamins A and K, it supports hydration and bone health.

How to use: Use raw in salads, wraps or sandwiches.

Various types of lettuce provide different nutrients. Use them in salads, wraps, or as a bed for grilled meats and fish.

36. Mushrooms

Mushrooms are a versatile fungi with an earthy flavor. Rich in antioxidants, B vitamins and minerals like selenium, they support immune function and brain health.

How to use: Sauté, grill, or add to soups and stews.

Mushrooms add umami flavor to dishes. Sauté them, stuff them, or use them in risottos and pasta.

Try them in:

• Stuffed Mushrooms
• Mushroom Soup
• Vegetarian Ceviche

37. Okra

Okra is a green pod vegetable with a mild flavor and mucilaginous texture. High in fiber, vitamins C and K, and antioxidants, it supports digestion and heart health.

How to use: Sauté, fry, or add to soups and stews.

Okra can be grilled, fried or used in gumbo. Try it pickled for a tangy snack.

Use it in:

• Chicken Gumbo
• Chicken Scarpariello With Sausage and Peppers

38. Potatoes

Potatoes are starchy tubers available in various colors and textures. Rich in potassium, vitamin C and fiber, they support heart health and provide energy.

How to use: Roast, mash, or use in soups and stews.

Potatoes are versatile. Use them in gratins and hash browns.

They go well in:

• Hungarian Chicken Paprikash
• Vegetable Beef Barley Soup
• Cheesy Potatoes Au Gratin with Yellow Squash and Zucchini

September Fruits in Season

1. Apples

Crisp and sweet, apples are a fall favorite. High in fiber, antioxidants and vitamin C, they support heart health and digestion.

How to use: Eat raw, bake into pies or add to salads.

Apples are perfect for snacking, baking or making into sauce. Try them in salads or paired with pork dishes.

And don’t forget apple desserts!

2. Pears

Pears are juicy and sweet with a soft texture. Rich in fiber and vitamins C and K, pears support heart health and digestion.

How to use: Eat raw, poach or bake into desserts.

Pears are great for snacking or poaching. Use them in salads, or bake them into tarts, among other pear recipes.

3. Grapes

Grapes are sweet and juicy, perfect for snacking. High in antioxidants and vitamins C and K, grapes support heart health and immune function.

How to use: Eat raw, freeze for a cool treat or add to salads. You also can roast them for a savory side dish, and you’ll surely want to try this Sweet & Savory Grape Jelly Meatballs Recipe.

4. Figs

Figs are sweet and chewy with a unique texture. High in fiber, potassium, vitamins A and K, and antioxidants, they support digestion and heart health.

How to use: Eat raw, add to salads or bake into desserts.

Figs are delicious fresh or dried. Stuff them with goat cheese, or use them in jams and baked goods.

Try these fig recipes.

5. Plums

Plums are juicy and sweet with a slightly tart skin. Rich in vitamin C and antioxidants, plums support immune function and skin health.

How to use: Eat raw, bake into crisps or blend into smoothies.

Plums are delicious fresh or baked into desserts. Try them grilled or in savory sauces.

6. Peaches

Peaches are sweet, juicy and fragrant. High in vitamins A and C, they support skin health and immune function.

How to use: Peaches are delicious fresh, grilled, or baked into cobblers and pies. Try them in salads or salsas.

Here are some peach recipes to try:

• Peach Cobbler
• Coconut Peach Crumble
• Balsamic Peaches and Goat Cheese Salad

7. Nectarines

Similar to peaches but with smooth skin, nectarines are sweet and juicy. Rich in vitamins A and C, they support skin health and immune function.

How to use: Eat raw, add to salads or bake into desserts.

Nectarines are great for snacking or baking. Grill them for a caramelized treat.

8. Pawpaws

Pawpaws are tropical-like fruits with a custard texture. High in vitamins C and B6, along with antioxidants, they support immune function and skin health.

How to use: Eat raw, blend into smoothies or use in desserts.

9. Raspberries

Raspberries are sweet, tart and juicy. High in fiber, vitamin C and antioxidants, they support heart health and digestion.

How to use: Eat raw, add to yogurt or bake into muffins.

Raspberries are perfect for snacking or baking. Add them to yogurt, or use them in sauces.

Also try them in:

• Raspberry Vinaigrette
• Raspberry Smoothie
• Paleo Raspberry Linzer Cookies
• Lemon Raspberry Sorbet
• Chocolate Raspberry Crepes

10. Strawberries

Strawberries are sweet and juicy with a bright red color. Rich in vitamin C, fiber and antioxidants, they support heart health and immune function.

How to use: Eat raw, add to salads or blend into smoothies.

Strawberries are delicious fresh or in desserts. Try them in salads or as a topping for breakfast dishes.

You can also make the following strawberry recipes:

• Homemade Strawberry Lemonade (Naturally Sweetened)
• Strawberry Bread
• Strawberry Shortcake Cupcakes
• Strawberry Spinach Salad with Poppy Seed Dressing
• Strawberry Banana Smoothie

11. Watermelon

Watermelon is refreshing and hydrating with a sweet flavor. High in water content, vitamin C and antioxidants like lycopene, it supports hydration and skin health.

How to use: Eat raw, blend into smoothies or add to salads.

Watermelon is refreshing on its own or in fruit salads. Try it grilled or in a savory salad with feta, along with the following recipes:

• Watermelon Agua Fresca
• Watermelon Feta Salad
• Mint Watermelon Salad
• Watermelon Salad with Rosemary & Yogurt
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana

12. Cantaloupe

Cantaloupe is a sweet, orange-fleshed melon. Rich in vitamins A and C, it supports skin health and immune function.

How to use: Eat raw, blend into smoothies or add to fruit salads.

Cantaloupe is refreshing on its own or in fruit salads. Wrap it with prosciutto for a classic appetizer, or make this Cold Melon Berry Soup.

13. Honeydew melon

Honeydew is a sweet, green-fleshed melon. High in vitamins C and B6 and low in calories, it supports immune function and skin health.

How to use: Eat raw, blend into smoothies or add to fruit salads. Try it wrapped with prosciutto.

14. Persimmons

Persimmons are sweet, orange fruits with a honey-like flavor. Rich in vitamins A and C, they support eye health and immune function.

How to use: Eat raw, add to salads or bake into desserts.

15. Cranberries

Cranberries are tart, bright red berries often used in fall dishes. High in vitamin C and antioxidants, they support urinary tract health and immune function.

How to use: Eat raw, dry for snacks or use in sauces. There is no shortage of cranberry recipes to try.

16. Pomegranates

Pomegranates are sweet, tart fruits filled with juicy seeds. Rich in antioxidants and vitamins C and K, pomegranates support heart health and immune function.

How to use: Eat the seeds raw, add to salads or juice.

Pomegranate seeds add crunch to salads and desserts. Use their juice in sauces or cocktails, or make a Beet Pomegranate Salad.

17. Kiwi

Kiwi is a sweet, tart fruit with a fuzzy skin and green flesh. High in vitamin C, fiber and antioxidants, kiwi supports immune function and digestion.

How to use: Eat raw, add to salads or blend into smoothies.

Kiwi is delicious on its own or in fruit salads. Try it in smoothies — such as this Strawberry Kiwi Smoothie Recipe — or as a garnish for desserts.

18. Blueberries

Blueberries are sweet, tart and packed with nutrients. High in antioxidants, fiber, and vitamins C and K, they support heart health and brain function.

How to use: Eat raw, add to yogurt or bake into muffins.

Try the following blueberry recipes:

• Gluten-Free Blueberry Muffins
• Blueberry Cobbler
• Omega Blueberry Smoothie

19. Blackberries

Blackberries are juicy, sweet and slightly tart. Rich in vitamins C and K, fiber, and antioxidants, they support heart health and digestion.

How to use: Eat raw, add to yogurt or bake into pies.

Blackberries are delicious fresh or baked into cobblers and pies. Add them to yogurt or smoothies.

Make:

• Vegan Blackberry Peach Ice Cream
• Blackberry Sorbet
• Blackberry Lemon Salad

20. Grapefruit

Grapefruit is a tart, juicy citrus fruit with a slightly bitter taste. Loaded with vitamin C, fiber and antioxidants, it supports immune function and weight management.

How to use: Eat raw, juice or add to salads.

21. Pineapple

Pineapple is a tropical fruit with a sweet and tangy flavor. High in vitamin C and bromelain, it supports digestion and immune function.

How to use: Eat raw, blend into smoothies or grill.

Here are some pineapple recipes to try:

• Refreshing Pineapple Smoothie with Cilantro
• Anti-Inflammatory Juice
• Sweet and Sour Chicken
• Piña Colada Smoothie

22. Key limes

Key limes are small, tart citrus fruits with a bright flavor. Rich in vitamin C and antioxidants, they support immune function and skin health.

How to use: Use in marinades, desserts or beverages. Use their juice in pies, marinades or cocktails, or make this Key Lime Pie Recipe.

23. Lemons

Lemons are bright yellow citrus fruits with a tangy flavor. High in vitamin C and antioxidants, they support immune function and digestion.

How to use: Use in dressings, beverages or desserts.

Lemons add brightness to many dishes. Use their juice in dressings, marinades or baked goods.

You can also try them in:

• Secret Detox Drink
• Gluten-Free Lemon Bars with Cranberries
• Lemon Cheesecake Bars
• Lemon Roasted Cauliflower

24. Limes

Limes are green citrus fruits with a tangy, slightly bitter flavor. Rich in vitamin C and antioxidants, they support immune function and skin health.

How to use: Limes are great in beverages, marinades and dressings. Use them to add zest to seafood dishes or in the following recipes:

• Thai Coconut Soup with Chicken & Ginger
• Blackened Salmon Recipe with Creamy Avocado Dressing
• Palak Paneer

25. Mango

Mango is a tropical fruit with a sweet, juicy flesh. High in vitamins A and C, mango supports skin health and immune function.

How to use: Eat raw, blend into smoothies or add to salsas.

Mangoes are delicious fresh or in salsas and chutneys. Try them grilled or in smoothies, or make the recipes below:

• Mango Avocado Salsa
• Mango Lime Smoothie
• Mango Coconut Ice Cream

26. Oranges

Oranges are juicy, sweet citrus fruits known for their bright flavor. High in vitamin C, fiber and antioxidants, they support immune function and heart health.

How to use: Eat raw, juice or add to salads.

Oranges are perfect for juicing or eating fresh. Use their zest in baked goods or savory dishes.

Try these recipes:

• Crispy Orange Beef
• Orange Tahini Dressing
• Orange Carrot Ginger Juice

Conclusion

• September is a month of transition, where summer’s bounty meets the harvest of fall. The variety of fresh produce available allows for endless culinary creativity while providing a host of health benefits.
• From hearty squashes to crisp apples, this month’s produce is perfect for transitioning from summer to fall flavors.
• By incorporating these seasonal vegetables and fruits into your diet, you can enjoy the best flavors and nutrition that nature has to offer.
• Whether you’re whipping up a light salad, grilling vegetables or baking a fruit-filled dessert, September’s produce will bring color and taste to your table.
• Embrace the season by incorporating these fresh, local ingredients into your cooking, and enjoy the health benefits and flavors they bring to your table.

The post September Produce: Guide to Seasonal Vegetables and Fruits appeared first on Dr. Axe.

With its unique appearance and interesting flavor, only the most adventurous eaters are likely to have tried — let alone heard of — the daikon radish. Often considered a staple in many Asian cuisines, the daikon is frequently featured in salads, side dishes, soups and stir-fries.

In addition to being incredibly versatile and nutritious, it can also bring a pop of flavor and texture to your favorite recipes. Plus, daikon radish nutrition is brimming with important nutrients and has been linked to several impressive health benefits, ranging from better blood sugar control to increased weight loss and beyond.

What Is Daikon Radish?

The daikon radish is a type of radish that is native to certain parts of Asia, including China and Japan. Also known as the white radish, Japanese radish, Chinese radish and luobo, the daikon is a cruciferous vegetable related to other veggies, such as broccoli, cabbage and kale.

It resembles a large, white carrot, has a crispy texture, and is often eaten raw, cooked or pickled.

The main difference between the daikon vs. radish is in terms of flavor — while most radish varieties have a peppery, pungent flavor, the daikon radish is a bit more mild.

Types/Varieties

There are several different varieties of daikon radish, each of which has slight variations in taste, texture and appearance.

Here are a few of the most common types:

• Alpine
• Watermelon Radish
• Japanese Minowase
• KN-Bravo
• Miyashige White
• Shunkyo Radish
• Lobak
• Korean Radish

Nutrition Facts

The daikon nutrition profile is low in calories but high in important micronutrients like vitamin C, copper and folate. It also contains a good amount of fiber, packing nearly two grams into each serving.

A one-cup serving of sliced daikon radish (about 116 grams) contains approximately:

• Calories: 20.9
• Total Carbohydrates: 4.8 g
• Fiber: 1.9 g
• Sugar: 2.9 g
• Total Fat: 0.1 g
• Saturated Fat: 0.04 g
• Polyunsaturated Fat: 0.05 g
• Monounsaturated Fat: 0.02 g
• Protein: 0.7 g
• Sodium: 24.4 mg (<1% DV*)
• Vitamin C: 25.5 mg (28%–34% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 263 mg (8%–10% DV)
• Folate: 32.5 mcg (8% DV)
• Vitamin B6: 0.1 mg (6%–8% DV)
• Magnesium: 18.6 mg (4%–6% DV)
• Pantothenic Acid: 0.2 mg (4% DV)
• Iron: 0.5 mg (3%–6% DV)

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

In addition to the nutrients listed above, the daikon also contains a small amount of calcium, manganese, riboflavin and thiamine.

Health Benefits

1. High in antioxidants

Daikon radishes are a great source of antioxidants, which are important compounds that help neutralize harmful free radicals to prevent oxidative damage to the cells. In particular, daikon radishes are rich in quercetin and ferulic acid, two polyphenols that have been linked to a long list of health benefits.

Consuming a diet filled with high-antioxidant foods could potentially help reduce the risk of many chronic conditions. One study out of the Netherlands even found that increased intake of cruciferous veggies could be associated with a lower risk of several types of cancer, including lung, stomach, colon and rectal cancer.

2. Supports weight loss

Daikon radishes are high in fiber and low in calories, making them a great addition to a healthy weight loss diet. Fiber moves slowly through the digestive tract, keeping you feeling fuller for longer to combat cravings and increase weight loss.

In fact, according to a 2009 study published in the Journal of Nutrition, increasing total fiber intake was tied to a decreased risk of weight gain and fat gain in women.

Not only that, but upping your intake of cruciferous vegetables could also help boost weight loss. Interestingly enough, one study out of Boston reported that each daily serving of cruciferous veggies was linked to 0.68 pounds of weight loss over a two-year period.

3. Balances blood sugar

Adding daikon to your diet is an easy way to help stabilize blood sugar levels. This is due to the effects of fiber, which helps slow the absorption of sugar in the bloodstream to prevent spikes and crashes in blood sugar levels.

In addition to maintaining better blood sugar control, some research suggests that cruciferous vegetables like the daikon radish could also aid in the prevention of type 2 diabetes as well. A 2016 review analyzed the diets of more than 306,000 people and found that regular consumption of cruciferous veggies was tied to a significantly lower risk of developing type 2 diabetes.

4. Promotes immune health

Daikon radishes are excellent vitamin C foods. This nutrient is an essential water-soluble vitamin that plays a key role in immune function.

Studies show that getting enough vitamin C in your diet can reduce symptoms and shorten the duration of many respiratory conditions, including the common cold.

Like other cruciferous vegetables, daikon radishes are also loaded with antioxidants, which help fight free radicals and protect against chronic disease. Antioxidants can also decrease inflammation and prevent damage to the immune cells, increasing the body’s resistance to illness and infection.

5. Enhances regularity

Thanks to its fiber content, adding daikon to your daily diet can help enhance digestive health and promote regularity. This is because fiber travels through the gastrointestinal tract, adding bulk to the stool to ease its passage through the body.

A 2012 review in the World Journal of Gastroenterology concluded that dietary fiber can effectively increase stool frequency in those with constipation.

What’s more, fiber can also improve several other aspects of digestive health. In particular, fiber has been shown to aid in the treatment and prevention of conditions like hemorrhoids, stomach ulcers, gastroesophageal reflux disease and diverticulitis.

How to Cook With It

Wondering where to buy daikon radish? If you’re having difficulty finding it at your nearest grocery store, you may want to check your local farmers market or shop around at some Asian specialty stores.

Look for a vegetable that is plump and heavy for its size with firm, smooth skin. If purchasing a radish with leaves, be sure to separate the leaves from the root to prolong its shelf life.

There are plenty of daikon radish recipe options available to start incorporating this incredible ingredient into your weekly menu.

Fresh daikon can be grated or sliced and added to salads and side dishes. Daikon oroshi, for example, is a common dish in Japanese cuisine that is made of grated radish, which is typically served alongside grilled fish.

It can also be sprinkled into soups, stews and stir-fries to bring a delicious crunch to your favorite recipes. Alternatively, try pickling it for a simple snack or accompaniment for your main course.

The leaves can also be saved and used to brighten up stir-fries, soups and stews. Meanwhile, daikon radish seeds are often sprouted and used as a garnish for dishes like salad or sushi rolls.

If you’re feeling creative, you can also use the root as a daikon substitute and swap it in for white radishes, turnips, jicama or horseradish in your daily dishes. Although it may change the taste and texture a bit, it can add a zing of flavor and nutrients to help mix up your menu.

Recipes

Need some inspiration for how to use this versatile veggie? Here are a few delicious daikon recipes to help get you started:

• Korean Radish Salad
• Roasted Curry Daikon Radish
• Spicy Roasted Daikon French Fries
• Pickled Daikon Radish and Carrots

Risks and Side Effects

Although uncommon, daikon radishes could cause negative side effects in some people, including food allergy symptoms like hives, itching and digestive distress. If you experience any adverse symptoms after consumption, discontinue use immediately, and consult with  your doctor.

If you have a history of thyroid issues, keep in mind that cruciferous vegetables are goitrogenic, which means that they can interfere with the production of thyroid hormones. Although most studies suggest that it would take a very large amount of cruciferous vegetables to contribute to hypothyroidism, it’s best to keep your consumption in moderation if you have any concerns.

Cooking daikon rather than eating it raw can also help reduce the risk of adverse effects on thyroid health.

Due to the fiber content of the daikon radish, it could also cause digestive issues like gas, bloating and stomach pain if consumed in high amounts. To minimize symptoms, be sure to increase fiber intake gradually and drink plenty of water when consuming high-fiber foods.

Conclusion

• The daikon is a type of radish and cruciferous vegetable that resembles a long, white carrot and has a crisp texture and mild yet peppery flavor.
• The daikon nutrition profile is packed with important nutrients, including fiber, vitamin C, copper and folate.
• Potential daikon benefits include improved blood sugar control, increased weight loss, enhanced immune function and improved regularity.
• This root vegetable is highly versatile and can be enjoyed raw, cooked or pickled and added to a variety of different dishes.

The post What Is Daikon Radish Good For? Nutrition, Benefits & Recipes 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 cubed rutabaga (cooked, boiled and drained) contains approximately:

• Calories: 51
• Total Carbohydrates: 11.6 g
• Fiber: 3.1 g
• Sugar: 6.7 g
• Total Fat: 0.3 g
• Saturated Fat: 0.05 g
• Polyunsaturated Fat: 0.16 g
• Monounsaturated Fat: 0.05 g
• Protein: 1.6 g
• Sodium: 8.5 mg (0.4% DV*)
• Vitamin C: 32 mg (36%–43% DV*)
• Potassium: 367 mg (11%–14% DV*)
• Phosphorus: 69.7 mg (10% DV*)
• Manganese: 0.2 mg (9%–11% DV*)

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

Rutabaga nutrition also has some calcium, magnesium, iron, copper, selenium, B vitamins, vitamin E, vitamin K and more.

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 break down 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 and 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 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.

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.

6. May hold anti-aging properties

Rutabagas are rich in antioxidants like vitamins C and E, which help combat oxidative stress and free radical damage. These antioxidants can protect cells from premature aging and support healthy skin regeneration.

Vitamin C, in particular, can protect against ultraviolet damage, while glucosinolates also show promise in helping protect against UV rays.

7. Can aid weight management

The high fiber content and low calorie density of rutabagas make them beneficial for weight management.

Fiber increases satiety and reduces overall calorie intake. Additionally, rutabaga nutrition may help prevent long-term weight gain by promoting a healthy gut microbiome diversity.

8. May help with sleep, mood and hunger

A study from 204 found that rutabaga plants and sprouts contain compounds that may support sleep, mood and hunger regulation. The study noted that serotonin, melatonin and tryptophan were present in rutabaga nutrition, all of which have effects on hunger, sleep and mood.

9. Promotes bone health

Rutabagas provide calcium, magnesium and phosphorus, all of which are minerals essential for bone health.

The vitamin C in rutabagas also aids in collagen formation, which is important for bone structure.

10. Helps lower blood pressure

The high potassium content in rutabagas may help lower blood pressure by reducing stress on blood vessels. Potassium works closely with sodium to regulate fluid balance and maintain healthy blood pressure.

11. Protects eye health

While not extensively studied for eye health specifically, rutabagas contain antioxidants like lutein and beta-carotene that are known to support eye health and potentially reduce the risk of age-related eye diseases.

12. Boosts heart health

The fiber, potassium and antioxidants in rutabaga nutrition may contribute to heart health.

For instance, a diet high in potassium is associated with a lower risk of stroke and heart disease. Meanwhile, the fiber content may help reduce cholesterol levels, further supporting cardiovascular health.

How to 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.

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.

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.

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.

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, such as 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.

A one-cup serving of boiled zucchini (about 180 grams) contains approximately:

• Calories: 27
• Total Carbohydrates: 4.8 g
• Fiber: 1.8 g
• Sugar: 3.1 g
• Total Fat: 0.6 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.3 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 2.1 g
• Sodium: 5.4 mg (<1% DV*)
• Vitamin C: 23.2 mg (26%–31% DV)
• Potassium: 475 mg (14%–18% DV)
• Manganese: 0.3 mg (13%–17% DV)
• Folate: 50.4 mcg (13% DV)
• Vitamin A: 101 mcg (11%–14% DV)
• Copper: 0.1 mg (11% DV)
• Phosphorus: 67 mg (10% DV)
• Magnesium: 34.2 mg (8%–11% DV)
• Thiamine: 0.1 mg (8%–9% DV)
• Vitamin B6: 0.1 mg (6%–8% DV)
• Vitamin K: 7.6 mcg (6%–8% DV)
• Niacin: 0.9 mg (6% DV)

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

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

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 more than 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 in rats.

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 14 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.

10. Supports bone health

Zucchini is a good source of several nutrients that are important for maintaining bone health. It contains magnesium, phosphorus and vitamin K, all of which play a critical role in bone formation and maintenance.

Magnesium helps in the conversion of vitamin D into its active form, which is essential for calcium absorption, a key mineral for bone health.

Vitamin K is involved in bone mineralization and helps maintain bone density, while most of the body’s phosphorus is located in bones and teeth.

11. Holds potential anticancer effects

Zucchini nutrition contains antioxidants such as lutein, zeaxanthin and beta-carotene, which are known to protect cells from oxidative stress and may reduce the risk of certain cancers, including prostate cancer.

Research has highlighted that zucchini extracts have shown potential in limiting the growth of cancer cells in test-tube and animal studies, although more human research is needed to confirm these effects.

Additionally, zucchini’s high antioxidant content can help prevent DNA damage, which is a precursor to cancer development.

12. Promotes prostate health

Zucchini has been suggested to support prostate health, particularly in preventing prostate hyperplasia, a common condition in older men characterized by an enlarged prostate.

Animal studies have shown that zucchini seed extract may help limit prostate enlargement, which can alleviate urinary and sexual health issues associated with this condition. The presence of antioxidants and anti-inflammatory compounds in zucchini might contribute to these protective effects on the prostate.

Other potential benefits

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
• Zucchini Pizza Boats

Zucchini vs. other superfoods

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.

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, such as 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.

Most of us know by now that we need to be eating fresh fruits and veggies every day in abundance for optimal health and detoxification. However, for many people this isn’t as easy as it might seem. While it isn’t meant to replace eating fresh vegetables, wheatgrass benefits provide numerous antioxidants and other nutrients, all in one small, easy-to-drink glass.

With a history of use over 5,000 years old, wheatgrass was loved by the ancient Egyptians for its beneficial effects on their health and vitality. Centuries later, people are still loving this nutrient-rich grass, nicknamed “green blood,” for its high chlorophyll content and numerous wheatgrass benefits it can provide.

What Is Wheatgrass?

Wheatgrass is the young grass of the common wheat plant called Triticum aestivum. This edible grass is either juiced into a “wheatgrass shot” or milled down into a fine green powder that’s used to create a multipurpose product for both humans and animals.

What does wheatgrass taste like? It definitely does taste grassy and also mildly sweet.

Can you eat wheatgrass raw? You can eat the young sprouts whole and raw, but more often they are juiced raw and consumed as a liquid. There are some other options as well.

Wheatgrass can be consumed on its own or used in combination with other juices or supplements. Now considered to be a “superfood,” several forms of wheatgrass that are available. This includes wheatgrass juice, capsules, powder, pills and tablets.

The best way to consume wheatgrass is in juice form (“shots” as they’re called). You can either visit an establishment that sells freshly made wheatgrass shots or try making them on your own (more on this below).

If you aren’t able to find fresh wheatgrass, wheatgrass powder makes a good second option. If convenience is what you’re really after, high-quality (pure) wheatgrass tablets are certainly beneficial as well.

Nutrition Facts

While most wheatgrass “shots” also include freshly juiced vegetables and fruit, wheatgrass powder is pure wheatgrass (Triticum aestivum).

According to the USDA, one scoop (2.7 g) of organic superfood booster wheatgrass powder (by KOS Inc.) contains:

• Calories: 10
• Total Carbohydrates: 1 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 0 g
• Saturated Fat: 0 g
• Polyunsaturated Fat: 0 g
• Monounsaturated Fat: 0 g
• Trans Fat: 0 g
• Protein: 1 g
• Cholesterol: 0 mg
• Sodium: 10 mg (0.4% DV*)
• Iron: 1 mg (6% DV)
• Calcium: 15 mg (1% DV)

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

Wheatgrass also contains many other nutrients, in particular chlorophyll and antioxidants like flavonoids and phenolic acid.

Chlorophyll is the substance that gives wheatgrass its signature, bright green color. Like other nutrient-dense greens, it’s used in the human body for a number of important processes. It’s a natural liver cleanser and detoxifier, acts like an antioxidant to reduce free radical damage, is a blood strengthener (it has a similar chemical composition to that of hemoglobin), and can help give you a boost in energy.

Wheatgrass is known to be used in Ayurveda for its purifying and rejuvenating effects. In Traditional Chinese Medicine (TCM), wheatgrass is used to tonify the spleen, boost digestion and help drain dampness in the body. TCM practitioners sometimes use wheatgrass interchangeably with barley grass. In TCM, wheatgrass may be fermented first before being dried. In traditional medicine, wheatgrass has often been used to treat stomach ailments.

Benefits

1. Alkalizing the body and boosting nutrient absorption

Wheatgrass provides vital alkalizing benefits for the body, along with increasing absorption of nutrients like electrolytes, vitamin C and vitamin E.

If you want to prevent chronic diseases from flourishing in your body as you get older, creating an alkaline environment is essential. Acidosis (high levels of acid resulting from low alkalinity) is an all-too-common problem today, due to toxicity from the environment along with many people eating highly processed foods.

What gives wheatgrass the ability to prevent acidosis? Chlorophyll is primarily responsible. Chlorophyll has been shown to help naturally balance the body’s pH level and protect cells. This is one of the reasons that chlorophyll consumption is associated with anti-aging effects ranging from younger-looking skin to better weight management.

Will wheatgrass help me lose weight? Possibly! A study published in the journal Appetite in 2013 found that adding chlorophyll-containing compounds to high-carbohydrate meals suppresses hunger motivation and increases signals of satiety. Overall, adding chlorophyll-rich substances to meals appears to reduce food intake and prevent compensational eating later in the day, which may help to reduce body weight over time.

2. Lowering free radical damage

Wheatgrass benefits including having strong antioxidant capabilities. It can also lower oxidation/free radical damage that causes aging and contribute to disease formation.

Animal studies have found that wheatgrass can significantly inhibit lipid peroxidation in the liver and protect mitochondria within cells. This is tied to reduced inflammation levels and lower risk for diseases like cancer, liver disease and heart disease.

Research regarding the antioxidant levels (ORAC values) of various “superfoods” has found that wheatgrass has an ORAC score “higher than those reported for many other natural extracts or vegetables.”

Work done by the Department of Pharmacology at Gajara Raja Medical College in India has shown that some of the antioxidants present in wheatgrass include:

• phenolic compounds
• flavonoids
• sulfonic acid
• DPPH (1,1′-diphenyl-2-picrylhydrazyl)
• triterpenoids
• anthraquinol
• alkaloids
• tannins
• saponins

3. Raising immunity and cancer protection

Studies have found that wheatgrass demonstrates anti-cancer potential. It seems to do so through the mechanism of inducing apoptosis (self-destruction of cancerous cells).

According to research done by the Integrated Oncology and Palliative Care Unit in Israel, wheatgrass can be effectively used in holistic cancer treatment programs (even those that also use conventional treatments like chemotherapy). It also can be used for cancer prevention. (7)

Its benefits for overall immune function include regulating immunological activity and fighting oxidative stress that contributes to cell mutations.

Clinical trials show that wheatgrass may also help attenuate chemotherapy-related side effects, such as fatigue, malabsorption and deficiencies. Other than helping to prevent and treat cancer, clinical trials show that wheatgrass may induce synergistic benefits to those with other immune-related conditions, such as rheumatoid arthritis, ulcerative colitis, hematological diseases, diabetes and obesity.

A study published in 2017 analyzed the effects of an aqueous wheatgrass extract on an oral squamous cell carcinoma cell line. Over just a 24-hour period, the researchers found that the wheatgrass extract had an inhibitory effect on the oral cancer cell line proliferation.

The study points out how the anti-cancer benefits of wheatgrass are likely related to its high content of antioxidant enzymes, including superoxide dismutase and cytochrome oxidase. These have the ability to convert free radicals like reactive oxygen species to hydrogen peroxide and oxygen molecules. More studies are warranted, but this one suggests that wheatgrass may help to slow the growth of oral cancer.

Another in vitro study published in 2016 demonstrates the possibility that wheatgrass benefits cancer of the colon. This study found that wheatgrass slowed the progression of colon cancer and even caused some cancer cells to die. The researchers conclude that “the aqueous extract of wheatgrass represents a potential plant based anti-cancer agent.” (A 2024 review of how wheatgrass can impact colorectal cancer stated that further study was warranted.)

4. Lowering high cholesterol and triglycerides

Does wheatgrass lower cholesterol? Studies conducted at Sharma University of Health Sciences in India showed that wheatgrass is a medicinal plant for the heart and blood vessels. It can be effective in treating hyperlipidemia. In fact, it helps lower high cholesterol and triglyceride levels.

One study examined the effects of wheatgrass given to rabbits eating a high-fat diet that induced hyperlipidemia. Thirty rabbits were divided into three groups: one receiving a control diet, one receiving a high-fat diet and a group receiving a high-fat diet together with wheatgrass over a period of 10 weeks.

Fasting serum samples from the animals were analyzed for total cholesterol, high-density lipoprotein cholesterol (HDL-C), malondialdehyde (MDA), reduced glutathione and vitamin C, and the results were compared. The high-fat diet resulted in hyperlipidemia and an increase in oxidative stress, along with lowered glutathione antioxidant levels and lowered vitamin C.

However, wheatgrass supplementation taken along with a high-fat diet resulted in improved lipid levels (decreased total cholesterol and increased HDL-C). Wheatgrass also significantly reduced MDA levels and increased glutathione and vitamin C levels.

Wheatgrass vs. Barley Grass

Wheatgrass and barley grass are two different kinds of young cereal grasses that are both commonly drank as a fresh juice or are taken in powdered form. Barley grass is from the young shoots of the barley plant, while wheatgrass is from the young shoots of the wheat plant.

Wheatgrass and barley grass are both great sources of chlorophyll. They also both contain a wide array of nutrients, including vitamins, minerals antioxidants and amino acids. People typically consider barley grass as having a more mild taste than wheatgrass.

These grasses are often used with similar health goals in mind. For example, both are high in antioxidants, making them great free radical scavengers.

Where to Find and How to Use

You can find wheatgrass fresh, as tablets or capsules, frozen juice and powder form at stores or online. No matter what your current state of health is, you can benefit from adding wheatgrass — especially fresh wheatgrass juice — to your daily diet.

Growing your own wheatgrass is easy, affordable and the very best way to get fresh wheatgrass regularly. Once you have access to your own wheatgrass, you can add a small amount daily to drinks, smoothies, plain water or other recipes. This is a great way to get all of your chlorophyll and veggies in one shot, literally!

If you want to grow your own wheatgrass, wheatgrass starter kits can be purchased online for little money. You might choose to buy a wheatgrass kit that includes a bundle of things you’ll need or simply buy the needed materials, such as seeds and a juicer, separately.

The most nutrient-dense wheatgrass is grown in very healthy soil, so always make sure to purchase organic soil whenever possible. Keep in mind it’s important to clean all equipment thoroughly to prevent bacteria growth, which can sometimes be the case with fresh grasses or sprouts.

Once you grow your own wheatgrass, you’ll need to use either a juicer (the preferred method) or a high-speed blender to freshly press the grass into liquid form. A small amount of wheatgrass goes a long way, and making your own juice will save you lots of money in the long run. Wheatgrass shots tend to be expensive when store-bought.

If you prefer not to grow your own wheatgrass, you can easily find fresh wheatgrass at juice bars and health stores. You can also look for a store-bought green powder mix that contains dried wheatgrass. These products tend to combine a dozen or more different grasses and high-antioxidant foods into one. They are easy to use and can save you lots of time.

Supplements and Dosage

How much wheatgrass juice should you drink a day? Many people start with one ounce per day and then, after a week or so, move up to two ounces. A standard dose or range of doses for wheatgrass has not been established so an appropriate dose can depend on your age and health status.

Always read wheatgrass supplement directions carefully for dosage recommendations and speak with your health care provider if you feel unsure about the best dosage for you.

Risks and Side Effects

Although research exists showing the benefits of wheatgrass, there have still not been many long-term studies showing possible interactions of wheatgrass or revealing much information about whether or not it might trigger allergies in some people.

People who are allergic to other grasses may also be allergic to wheatgrass. As a result of cross-contamination and cross-pollination, it’s possible for wheatgrass to contain the pollen of other plants. If you have plant allergies, talk to your doctor before using wheatgrass products.

Most of the wheatgrass benefits we know about come from people who have used it for years and can attest to its positive effects. However, not every claim can be backed up yet with well-controlled scientific studies. Overall, it’s best to use wheatgrass as part of a balanced, healthy diet and not in place of whole vegetables or fruits.

That being said, wheatgrass is generally considered safe when taken by mouth in medicinal amounts for up to 18 months or when applied to the skin as a cream for up to six weeks. The safety of long-term use of wheatgrass as medicine is still unclear. What are the side effects of wheatgrass? Known wheatgrass side effects can include nausea, appetite loss and/or constipation.

Wheatgrass is a raw food. It’s usually grown in soil or water and consumed without being cooked. That means it could be contaminated with food-borne bacteria or mold in rare cases. If you’re pregnant, it might be best to either grow your own or avoid consuming it. If you have a known allergy to other grasses, wheat or ingredients commonly found in supplements, then always check with your doctor before using wheatgrass.

Wheatgrass is gluten-free when harvested from a growing wheat plant without any seeds. However, if you have celiac disease or a wheat allergy, your doctor may likely want you to avoid wheatgrass entirely due to the chances of cross-contamination. If you have a sensitivity to gluten, you should only use wheatgrass products that are certified gluten-free so you can get the wheatgrass benefits without the gluten.

Are there any other potential wheatgrass dangers? Wheatgrass may also lower blood sugar levels so people with health conditions such as diabetes should check with their doctors before using it. For this reason, you should also stop taking wheatgrass at least two weeks before any scheduled surgery.

Final Thoughts

• Wheatgrass is the young grass of the common wheat plant called Triticum aestivum.
• Wheatgrass benefits comes from all of its many healthy components, including its high content of chlorophyll, antioxidants, vitamins, minerals and amino acids.
• What benefits does wheatgrass have? There are so many with some of the top research-based wheatgrass benefits being its ability to decrease disease-causing free radicals, lower cholesterol and fight cancer. It may even help with weight loss.
• Does wheatgrass detox your body? With its high chlorophyll content, many people love to use wheatgrass for its detoxifying effects.
• You can buy wheatgrass fresh or in supplement form, or you can grow wheatgrass at home so you can juice it anytime!
• Overall, it’s best to use wheatgrass as part of a balanced, healthy diet and not in place of whole vegetables or fruits.

The post Wheatgrass Benefits for Immunity & Nutrient Absorption 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. So 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 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?
• Can I substitute an onion for a shallot?

Just like other vegetables that have a similar taste, including onions and garlic, shallots can be eaten raw or cooked, which makes them versatile and easy to incorporate into recipes.

Plus, 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-dilating 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
• 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 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.

Nutrition Facts

A 100-gram serving of raw shallots contains approximately:

• Calories: 72
• Total Carbohydrates: 16.8 g
• Fiber: 3.2 g
• Sugar: 7.9 g
• Protein: 2.5 g
• Sodium: 12 mg (<1% DV*)
• Vitamin B6: 0.3 mg (18%–23% DV)
• Manganese: 0.3 mg (13%–17% DV)
• Potassium: 334 mg (10%–13% DV)
• Vitamin C: 8 mg (9%–11% DV)
• Folate: 34 mcg (9% DV)
• Phosphorus: 60 mg (9% DV)
• Iron: 1.2 mg (6%–15% DV)
• Magnesium: 21 mg (5%–7% DV)
• Zinc: 0.4 mg (4%–5% DV)
• Calcium: 37 mg (3%–4% DV)

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

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.

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 disulfide (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. Combat cancer

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 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 unearthed similar findings.

3. May 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, such as metabolic syndrome.

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, is 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, in animal studies.

Shallot 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 Use

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 moldy 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.

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

The shallot is 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 antioxidants, 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 Onion with Cancer-Fighting & Heart-Improving Properties appeared first on Dr. Axe.

August is a wonderful month for fresh produce with a bounty of fruits and vegetables at their peak. Eating in-season August produce ensures the best flavor, nutrients and, often, the best prices.

As summer reaches its peak, gardens and markets overflow with a wide variety of fruits and vegetables at their prime.

Let’s explore some of the top August fruits and August vegetables you should look for, along with the health benefits of eating August produce in season and ways to consume these foods.

August Fruits in Season

1. Watermelon

Juicy and refreshing, watermelon is a quintessential summer fruit with a sweet, crisp texture. Rich in vitamins A and C, antioxidants, and water, watermelon supports skin health and reduces inflammation.

Uses:

• Raw: Enjoy chilled watermelon slices, or blend into smoothies.
• Cooked: Grill watermelon slices for a unique, caramelized flavor.

Recipes:

• Watermelon Feta Salad
• Watermelon Salad with Rosemary & Yogurt
• Hydrating Watermelon Smoothie with Strawberries and Banana

2. Peaches

Peaches are sweet, fragrant and have a slightly fuzzy skin. They come in yellow and white varieties. High in vitamins A and C, fiber, and antioxidants, peaches support digestion and boost immunity.

Uses:

• Raw: Eat fresh, or add to salads and desserts.
• Cooked: Bake in pies, cobblers or grill for a smoky flavor.

Recipes:

• Coconut Peach Crumble
• Peach Cobbler
• Balsamic Peaches and Goat Cheese Salad

3. Plums

Plums are juicy with a tart-sweet flavor and come in various colors, from deep purple to red. Plums are a good source of vitamins C and K, fiber, and antioxidants, promoting heart health and digestion.

Uses:

• Raw: Enjoy fresh, or add to fruit salads.
• Cooked: Make jams, sauces or bake in tarts.

Recipes (add plums to the following):

• Almond Flour Pancakes
• Quinoa Porridge
• Fall Chicken Salad

4. Berries (blueberries, raspberries, blackberries, strawberries)

These small, colorful fruits are bursting with flavor and nutrients. High in fiber, vitamins C and K, and antioxidants, berries support brain health and lower inflammation.

Uses:

• Raw: Add to cereals, yogurt or eat by the handful.
• Cooked: Use in pies, jams or sauces.

Recipes:

• Homemade Strawberry Lemonade
• Gluten-Free Homemade Berry Tart
• Berry Chia Seed Smoothie Bowl

5. Figs

Figs are soft, sweet fruits with a unique texture, available in various colors. Loaded with fiber, vitamins A and K, and minerals like potassium and magnesium, figs aid digestion and bone health.

Uses:

• Raw: Eat fresh, or add to cheese platters.
• Cooked: Roast, grill or use in baked goods.

Recipes:

• Figs Recipes.

6. Grapes

Grapes are small, juicy fruits that come in red, green and black varieties. These summer fruits contain vitamins C and K, antioxidants, and water, and grapes support cardiovascular health and boost energy.

Uses:

• Raw: Enjoy as a snack, or add to salads.
• Cooked: Roast for a sweet side dish, or make grape jelly.

Recipes:

• Chicken Salad
• Sweet & Savory Grape Jelly Meatballs

7. Mango

Mangos are tropical fruits with a sweet, creamy flesh and a large central pit. Packed with vitamins A and C, fiber, and antioxidants, mangos support eye health and immunity.

Uses:

• Raw: Slice and enjoy, or add to smoothies and salads.
• Cooked: Use in salsas, chutneys or desserts.

Recipes:

• Mango Lime Smoothie
• Mango Avocado Salsa
• Mango Walnut Spinach Salad

8. Cantaloupe/honeydew

Cantaloupe, or muskmelon, has a sweet, orange flesh and a netted rind. Honeydew melon is a similar August fruit that also has many of the same benefits.

This fruit holds vitamins A and C, water, and antioxidants, and cantaloupe benefits skin health and hydration.

Uses:

• Raw: Eat fresh, or add to fruit salads.
• Cooked: Grill for a caramelized dessert.

Recipes:

• Cold Melon Berry Soup

9. Apples

Apples are versatile fruits with a crisp texture and come in many varieties. They are high in fiber, vitamins C and K, and antioxidants, and apples are tied to better heart health and weight management.

Uses:

• Raw: Enjoy as a snack, or add to salads.
• Cooked: Bake in pies, crisps or sauces.

Recipes:

• Roasted Brussels Sprouts with Apples & Pecans
• Cranberry Apple Cider
• Apple Desserts

10. Pears

Pears have a sweet, buttery texture and come in green, red and yellow varieties. Pears provide a hearty dose of fiber, vitamins C and K, and antioxidants.

They help aid digestion and have been found to benefit immunity.

Uses:

• Raw: Eat fresh, or add to cheese platters.
• Cooked: Poach, bake or use in tarts.

Recipes:

• Pear Recipes

11. Kiwi

Kiwi is a small, brown fruit with bright green flesh and tiny black seeds. This fruit has vitamins C and E, fiber, and antioxidants, and kiwi helps enhance immune function and the digestive process.

Uses:

• Raw: Slice and enjoy, or add to fruit salads.
• Cooked: Use in desserts or sauces.

Recipes:

• Tropical Acai Bowl
• Strawberry Kiwi Smoothie

12. Pineapple

Pineapple is a tropical fruit with a sweet, tangy flavor and spiky exterior. It’s a fruit high in vitamins C and B6, manganese, and bromelain, pineapple supports healthy digestion and can help reduce inflammation.

Uses:

• Raw: Eat fresh, or add to salads and smoothies.
• Cooked: Grill, roast or use in desserts.

Recipes:

• Refreshing Pineapple Smoothie with Cilantro
• Anti-Inflammatory Juice
• Piña Colada Smoothie

13. Papaya

Papaya has a sweet, musky flavor and soft orange flesh. It provides a good amount of vitamins A and C, fiber, and enzymes like papain.

Papaya is good for the gut and helps the immune system.

Uses:

• Raw: Eat fresh, or add to smoothies and salads.
• Cooked: Use in salsas, chutneys or desserts.

Recipes

• Strawberry Papaya Smoothie

14. Nectarines

Nectarines are similar to peaches but have a smooth skin and a slightly firmer texture. A strong source of vitamins A and C, fiber, and antioxidants, nectarines are good for the skin and support digestive health.

Uses:

• Raw: Enjoy fresh, or add to salads.
• Cooked: Bake in pies, crisps or grill.

Recipes:

• Use them in place of or in addition to peaches in any peach recipes, such as this Vegan Blackberry Peach Ice Cream

15. Cherries

Cherries are small, round fruits with a sweet or tart flavor and come in red or black varieties. A fruit that supplies vitamins A and C, fiber, and antioxidants, cherries are a heart-healthy food that supports the cardiovascular system and can combat unhealthy inflammation.

Uses:

• Raw: Eat fresh, or add to salads and desserts.
• Cooked: Bake in pies, tarts or make jams.

Recipes:

• Very Cherry Snack Bites
• Cherry Limeade
• Quinoa Salad with Dark Cherries and Kale

August Vegetables in Season

1. Tomatoes

Tomatoes are juicy, flavorful fruits commonly used as vegetables. They come in various sizes and colors.

Tomatoes supply vitamins C and K, potassium, and antioxidants like lycopene. As such, they are good for heart health and may help reduce cancer risk.

Uses:

• Raw: Add to salads, sandwiches or eat as a snack.
• Cooked: Use in sauces, soups or roasted dishes.

Recipes:

• Homemade Pasta Sauce
• Cucumber Tomato Salad
• Homemade Ketchup

2. Zucchini/summer squash

Zucchini is a versatile summer squash with a mild flavor and soft texture. This squash is full of vitamins A and C, fiber, and antioxidants.

Zucchini nutrition is beneficial for eye health and can help with digestion.

Uses:

• Raw: Spiralize into noodles, or add to salads.
• Cooked: Grill, roast or use in breads and muffins.

Recipes:

• Zucchini Noodle Recipes
• Paleo Zucchini Brownies with Dark Chocolate Chips
• Zucchini Lasagna

3. Cucumbers

Cucumbers are cool, crisp vegetables with a mild flavor and high water content. Vitamins K and C, hydration, and antioxidants are nutrients provided by this fruit used as a veggie.

Cucumbers are known to support skin health and hydration.

Uses:

• Raw: Add to salads, sandwiches or eat as a snack.
• Cooked: Pickle, or add to stir-fries.

Recipes:

• Cucumber Avocado Cold Soup
• Secret Cucumber Detox Soup
• Cucumber Salsa

4. Bell peppers

Bell peppers are crunchy, sweet summer vegetables that come in green, red, yellow and orange varieties. Full of vitamins A and C, fiber, and antioxidants, bell peppers are immune-boosting powerhouses and help sustain eye health.

Uses:

• Raw: Add to salads, sandwiches or eat as a snack.
• Cooked: Roast, grill, or use in stir-fries and fajitas.

Recipes:

• Turkey-Stuffed Bell Peppers
• Chicken Fajitas
• Slow Cooker Bison Chili

5. Eggplant

Eggplant has a slightly bitter flavor and a spongy texture. It comes in purple, white and striped varieties.

Eggplant is high in fiber, vitamins C and K, and antioxidants. It’s well-known to hold cardioprotective properties and may help protect metabolic health.

Uses:

• Raw: Not commonly eaten raw due to bitterness.
• Cooked: Grill, roast, or use in casseroles and dips.

Recipes:

• Eggplant Recipes

6. Green beans

Green beans are tender, crisp vegetables with a slightly sweet flavor, and they provide a lot of vitamins A and C, fiber, and antioxidants.

Green beans are known to boost eye health and can help enhance digestion.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Steam, sauté or use in casseroles.

Recipes:

• Green Bean Recipes

7. Corn

Corn is a sweet, starchy vegetable with kernels that come in yellow, white and bicolor varieties. High in vitamins B and C, fiber, and antioxidants, corn benefits the eyes and supports the gut.

Uses:

• Raw: Not commonly eaten raw.
• Cooked: Grill, boil, or use in soups and salads.

Recipes:

• Calabacitas
• Easy Taco Soup
• Harvest Mason Jar Salad

8. Okra

Okra has a unique, slightly slimy texture and a mild flavor. It’s rich in vitamins C and K, fiber, and antioxidants.

Okra can promote digestion and benefit heart health.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Fry, sauté, or use in stews and gumbos.

Recipes

• Chicken Gumbo
• Chicken Scarpariello

9. Kale

Kale is a leafy green with a slightly bitter, earthy flavor that contains vitamins A, C and K; fiber; and antioxidants. Kale is a superfood that supports and improves immune function and strengthens bone health.

Uses:

• Raw: Add to salads or smoothies.
• Cooked: Sauté, steam, or use in soups and casseroles.

Recipes:

• Kale Recipes

10. Swiss chard

Swiss chard is a leafy green with colorful stalks and a slightly bitter flavor. It hosts vitamins A, C and K; fiber; and antioxidants.

Swiss chard is a good veggie for cardiovascular health, and it can help move along the digestive process.

Uses:

• Raw: Add to salads or smoothies.
• Cooked: Sauté, steam, or use in soups and casseroles.

Recipes:

• Chard Greens

11. Spinach

Spinach is a tender leafy green with a mild, slightly sweet flavor, and it is rich in vitamins A, C and K; iron; and antioxidants. Spinach can help protect eye health and possesses anti-inflammatory properties.

Uses:

• Raw: Add to salads or smoothies.
• Cooked: Sauté, steam, or use in soups and casseroles.

Recipes:

• Grecian Spinach
• Crustless Spinach Quiche
• Strawberry Spinach Salad with Poppy Seed Dressing

12. Carrots

Carrots are crunchy, sweet root vegetables that come in various colors, including orange, purple and yellow. They are high in vitamins A and K, fiber, and antioxidants.

Thanks to these nutrients and more, carrots can help maintain eye health and sustain proper digestion.

Uses:

• Raw: Add to salads, snack on raw sticks or juice.
• Cooked: Roast, steam, or use in soups and stews.

Recipes:

• Maple Glazed Rosemary Carrots
• Carrot Cake Cupcakes
• Raw Superfood Carrot Salad

13. Beets

Beets are sweet, earthy root vegetables with deep red or golden flesh. Bursting with vitamins A and C, fiber, and antioxidants, beets are one of the top foods for the heart and are known to fight inflammation.

Uses:

• Raw: Grate into salads, or juice.
• Cooked: Roast, steam, or use in soups and salads.

Recipes:

• Kvass
• Borscht
• Healthy, Homemade Roasted Beet Hummus

14. Broccoli

Broccoli is a cruciferous vegetable with a slightly bitter, earthy flavor. Overflowing with vitamins C and K, fiber, and antioxidants, broccoli supports immune function and combats cancer, and it’s a bone-building veggie.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Steam, roast, or use in stir-fries and casseroles.

Recipes:

• Broccoli Recipes

15. Cauliflower

Cauliflower is a versatile cruciferous vegetable with a mild, slightly nutty flavor. High in vitamins C and K, fiber, and antioxidants, cauliflower is supportive of cardiovascular health and can boost digestion and gut health.

Uses:

• Raw: Add to salads, or eat as a snack.
• Cooked: Roast, steam, or use as a low-carb substitute for rice and potatoes.

Recipes:

• Cauliflower Recipes

Conclusion

August is a fantastic month to enjoy a wide variety of fresh, in-season produce. From juicy fruits to crisp vegetables, incorporating these seasonal delights into your diet can enhance your meals and boost your health.

Visit your local farmers market or grocery store to find the best of what August produce has to offer.

The post August Produce: A Bounty of Seasonal Fruits and Vegetables appeared first on Dr. Axe.

You may have heard that some people avoid “nightshades” like eggplant, peppers and tomatoes. Why on earth would you avoid such nutrient-rich vegetables? Is this a fad diet or are nightshades dangerous?

To put it simply, 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.

If you are a person that struggles with certain food sensitivities and allergies, autoimmune disease, inflammatory bowel disease or leaky gut syndrome, then there is a chance that nightshades could be contributing to your health condition.

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. Nonetheless, 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.

Learn more about nightshades and why they would they cause a reaction.

What Are Nightshade Plants?

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.” Technically tomatoes are fruit, so nightshades include fruits as a result. The main edible nightshade members include potatoes, tomatoes, eggplant and peppers.

Nightshades contain chemical compounds called alkaloids, which contain nitrogen. They help protect the plant from disease and insects, and give the plants a slightly bitter taste.

Nightshade Vegetables and Fruits

There are over 2,000 species of nightshades, herbs and non-edibles included. Here’s a list of commonly eaten nightshade vegetables and fruits:

• Tomatoes
• ­White potatoes
• ­Eggplant
• ­Okra
• ­Peppers, including serrano, poblano and jalapeno
• ­Tomatillos
• ­Sorrel
• ­Gooseberries*
• ­Ground cherries
• ­Pepino melons
• Tobacco
• ­Paprika
• ­Cayenne pepper
• Capsicum
• Ashwagandha

* Note that blueberries, goji berries and huckleberries all include similar alkaloids, even though they are not considered nightshades.

Also anything that might contain potato starch as a thickener or filler — including medications, baking powders and even envelope glue — may contain similar alkaloids.

Benefits

While nightshades get unfair scrutiny, they actually provide many health benefits. Some medications even use nightshade derivatives, such as nicotine being evaluated for its potential to reduce risks of disease and solanine being actively studied as a plant source for pharmacological agents.

Nightshade vegetables and fruits are also very high in nutrients. For example, tomatoes are good source of vitamin C and vitamin K, and one of the best sources of the phytonutrient lycopene. Scientific evidence indicates that higher lycopene intake can help protect against lung, stomach, colon, oral, breast and cervical cancers.

Peppers contain few calories but add tons of flavor alongside vitamins A and C, plus potassium and folic acid. Dozens of varieties exist, and studies show that they can help boost the immune system due to their high-antioxidant levels.

Eggplants contains also contain a high amount of antioxidants and special phytonutrients, including phenolic compounds such as nasunin. According to studies, nasunin is a potent fighter of inflammation and oxidative stress, acting as an oxygen scavenger and an iron “chelator,” which can protect against lipid peroxidation.

Nightshade Alkaloids

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.

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.

The most common nightshade vegetable alkaloids include the following:

1. Solanine (and 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. Even potatoes beginning to sprout or green spots on potatoes could represent more concentrated solanine 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. 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. This reaction chain is why capsaicin is often used topically as an analgesic for osteoarthritis.

3. Nicotine

Nicotine is an alkaloid substance in the tobacco plant, which happens to be a nightshade. While nicotine is an addictive stimulent and the main psychoactive ingredient in tobacco products, this alkaloid is present in all parts of nightshade vegetables.

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.

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, they found that existing IBD was aggravated, or even served as a catalyst for symptoms for the mice that were predisposed to having IBD.

Meanwhile, the alkaloid capsaicin is 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.

Do nightshades cause joint pain? To date, there is no direct evidence of nightshade vegetables causing arthritis or joint pain.

Lastly, for those who suffer from an autoimmune disease, a healthcare provider can help look into whether or not nightshade vegetables may cause or “trigger” existing 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 Substitutions

If you seek to eliminate nightshades from your diet, allow around three months for your elimination to fully be complete before you make a judgment or begin trials because 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

Conclusion

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.

The post Nightshade Vegetables and Fruits: Avoid or Include in Your Diet? appeared first on Dr. Axe.

What are the health benefits of arugula? This leafy green is an immune-boosting vegetable that packs a nutritional punch, especially considering its tiny number of calories.

Like other leafy greens, arugula is one of the most nutrient-dense foods you can eat, especially when you add other vegetables to the mix.

When it comes to your health, as a high-antioxidant food, arugula can help improve almost every system in the body. For example, studies have tied compounds found in it to improved heart health and lowered inflammation, thanks to its phytonutrients that reduce oxidative stress.

What Is Arugula?

Arugula (which has the scientific plant name Eruca sativa) is also sometimes called Italian cress, rucola, roquette and rocket. 

A leafy green and a member of the Brassica family of cruciferous vegetables, which includes a variety of plants (like Brussels sprouts and broccoli), research shows arugula has protective properties. 

Arugula is a lettuce-like leafy green, like tatsoi and escarole lettuce. An arugula salad is usually made with baby arugula and typically includes other ingredients like tomatoes, cheese, etc.

The arugula plant is known to be an excellent source of anticancer phytochemicals that fight free radical damage and slow the aging process. In addition, it’s a good source of eye-healthy beta-carotene in the form of carotenoids called lutein and zeaxanthin.

The arugula plant has a long history of use in many different cuisines and was even mentioned in several religious texts, including the Bible. It’s also referred to in Jewish texts, such as the Mishna and Talmud, that date back to the first through fifth centuries A.D.

It was also believed to be a natural aphrodisiac food by the ancient Egyptians and Romans.

Nutrition Facts

Many of arugula’s benefits are due to its generous portions of vital nutrients, such as vitamin K and folate.

A two cup serving (40 g or “guidelines amount in salad”) of raw arugula contains approximately:

• Calories: 10
• Total Carbohydrates: 1.5 g
• Fiber: 0.6 g
• Sugar: 0.8 g
• Total Fat: 0.3 g
• Saturated Fat: 0.03 g
• Polyunsaturated Fat: 0.13 g
• Monounsaturated Fat: 0.02 g
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Protein: 0.3 g
• Sodium: 10.8 mg (0.5% DV*)
• Vitamin K: 43.6 mcg (36% DV)
• Folate: 38.8 mcg (10% DV)
• Vitamin C: 6 mg (7% DV)
• Calcium: 64 mg (5% DV)
• Vitamin A: 47.6 mcg (5% DV)
• Magnesium: 18.8 mg (4% DV)
• Iron: 0.584 mg (3% DV)
• Potassium: 148 mg (3% DV)

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

Benefits

1. Helps fight cancer

Eating a healthy diet filled with cruciferous/brassica vegetables, sometimes called “carcinogen killers,” is a key dietary recommendation for cancer prevention, according to the National Cancer Institute.

The arugula plant, like many other vegetables in the cruciferous family, contains glucosinolates. These are key phytonutrients are believed to act against cancer cells.

When you chew this leafy green, these compounds mix with a digestive enzyme called myrosinase that turns them into other cancer-fighting nutrients known as isothiocyanates. Isothiocyanates have been shown in studies to have anti-carcinogenic, anti-inflammatory and anti-proliferative activities. 

Arugula contains large quantities of specific sulfur-containing isothiocyanates, like sulforaphane and erucin, the same phytonutrients found in veggies like kohlrabi and Chinese cabbage. These are what give most cruciferous vegetables their signature sulfur smell. They are also considered to be responsible for their cancer-fighting activity. 

Many studies find a strong relationship between higher consumption of raw vegetables containing these special compounds and a lowered risk for cancer. 

Isothiocyanates neutralize free radicals and dangerous carcinogens that can lead to DNA damage and cell mutation. They also inhibit cell proliferation and stop cancerous tumor growth.

Studies show that cruciferous leafy greens especially can help prevent cancer within the gastrointestinal tract, such as colon and bladder cancer, along with breast, lung, esophageal and prostate cancers.

Research shows that these same compounds, when isolated from arugula seeds, have neuroprotective effects that may counteract production of pro-inflammatory cytokines capable of damaging the brain. 

2. Protects eye health

Arugula can help protect your eyes from age-related disorders because it’s a great source of protective carotenoid antioxidants.

These special compounds have been extensively researched in relation to their ability to prevent macular degeneration, one of the leading causes of blindness in older adults.

Arugula may help prevent macular degeneration because it’s high in carotenoids like beta-carotene, leutin and zeaxanthin. These are known to protect the retina, cornea and other delicate parts of the eyes from UV damage and other effects.

According to studies, lutein and zeaxanthin may also protect your eyes by absorbing damaging blue light.

3. Can improve heart health

Arugula is capable of improving the health of blood vessels by acting as an anti-inflammatory food that lowers levels of cholesterol and homocysteine. This is one reason why cruciferous vegetable intake is known to lower the risk for heart disease and overall mortality. 

A diet high in low-calorie, high-nutrient vegetables is also linked with better blood pressure, improved circulation, and a lower risk for having a heart attack or stroke.

Vegetables provide not only important inflammation-lowering antioxidants, but also crucial nutrients like potassium and magnesium that help control heart rhythms and dietary fiber. This removes cholesterol and toxins from the body. 

4. Helps maintain strong bones

One cup of arugula provides a healthy dose of vitamin K. This makes it a great food for prevention of vitamin K deficiency. Vitamin K is essential for bone health and also for helping with blood clot formation. 

In fact, some experts feel that vitamin K builds bones better than calcium to a certain extent. It’s thought to be a key player in developing a strong skeletal system.

This is why studies show that people who consume more vitamin K have added protection against bone fractures and osteoporosis.

5. Aids in weight maintenance

Does arugula help you lose weight? Like other leafy vegetables, such as mustard greens, it can be useful for promoting a healthy weight because it’s a nutrient-dense, low-calorie food.

In fact, it has less than 10 calories per cup but loads of antioxidants.

Because people tend to eat more than one cup of leafy greens at a time, arugula is essentially a superfood for weight loss and a great way to obtain plenty of vitamins, minerals and phytonutrients while still sticking to a low-calorie diet overall.

Leafy green vegetables provide detoxifying nutrients and dietary fiber, which help fill you up, prevent deficiencies and provide ongoing energy.

6. May improve digestion

Like other leafy green vegetables, arugula is an alkaline food that helps restore the body’s optimal pH level. An optimal pH level is crucial for digestive health in addition to a supporting a strong immune system. 

Additionally, arugula is a hydrating food that helps nourish the digestive tract. Regularly eating leafy greens is one way to help prevent constipation and improve the health of the gut lining, colon, intestines and other digestive organs.

7. Helps prevent diabetes

Although people tend to only eat arugula leaves and not the seeds of the plant, clinical research confirms that plant extracts taken from the seeds help fight blood sugar fluctuations. A diet high in green vegetables is thought to be a type of natural diabetes treatment since it improves insulin responsiveness.

Arugula extract, or oil taken from the Eruca sativa seeds, has been shown to help improve insulin response, reduce hyperglycemia, and lower high cholesterol and triglycerides in animal research. 

Even eating arugula leaves in place of other foods can have blood-sugar and inflammation-lowering effects — since it’s virtually free of sugar and carbs, yet a good way to fill up and add more volume to your plate. 

Arugula leaf extract has also been found to exert antidiabetic effects in cultured skeletal muscle, adipocytes and liver cells, while plant-based diets can also help with diabetes management and prevention.

8. Can reduce skin inflammation and infections

Arugula extract is considered effective in preventing or treating skin disorders, according to traditional Middle Eastern medicine practices.

What is the plant known for when it comes to skin health? For many years, practitioners believed that this vegetable’s oils could prevent inflammatory skin diseases and be a natural treatment of eczema or psoriasis.

Eating the raw leaves can also provide defense against UV skin damage and slow signs of aging skin, since its antioxidants fight cell proliferation and protect skin’s elasticity, immunity and appearance.

9. Supplies folate

Arugula contains folate, a very important B vitamin that helps prevent neural tube defects in unborn babies and reduces the buildup of a harmful blood chemical called homocysteine. A two-cup serving of arugula provides 10 percent of your Daily Value of folate. 

10. May act as a natural aphrodisiac

Although there haven’t been many studies done investigating the effects of arugula consumption on enhancing libido or fertility, we know that its natural aphrodisiac qualities might come from its ability to lower inflammation and supply trace minerals and antioxidants that can improve circulation.

Uses in Traditional Medicine

The arugula plant is native to the Mediterranean region, where it’s been eaten for centuries. Records show that it has been widely consumed in parts of Italy and around the Middle East since the first century A.D.

Many centuries ago, benefits of arugula nutrition were already appreciated, especially when people ate the seeds in addition to the raw leaves. It was actually thought of as a medicinal plant just as much as a food.

In traditional medicinal practices across the Mediterranean, Turkey, Lebanon and Syria, the seeds were used for flavoring oils and had widespread benefits — from working as a natural infertility treatment to improving skin problems and digestion.

In India, the leaves of the plant weren’t even eaten, but the oil was commonly pressed from them to produce taramira, a medicinal and cosmetic tincture blend.

In Traditional Chinese Medicine, an important aspect of nutritional therapy — which is often seen as essential for treating common pathologies based on qi deficiency or blood deficiency — is eating fresh vegetables, especially green and cruciferous veggies. 

Cruciferous vegetables are viewed as important for liver function and digestion. They are said to help to nourish the spleen and stomach, aiding in absorption of nutrients, and to support the liver in removing waste from the body.

They are also recommended to improve lung function and aid in balance of qi and yin, helping reduce conditions like phlegm, dryness, wind heat, wind cold and toxic heat.

Arugula vs. Kale vs. Spinach

As a member of the Brassica family of cruciferous vegetables, arugula is related to vegetables like broccoli, bok choy, cabbage, kale and Swiss chard.

• Kale is one of the healthiest foods available, with exceptional nutritional value per calorie. Compared to kale, arugula has more calcium but less vitamin K, and vitamin C.
• Is arugula better than spinach? While both greens have a lot to offer, spinach nutrition is one of the best vegetable sources of calcium (although collard greens have even more), potassium, magnesium, vitamin K and folate.
• In order to obtain a variety of antioxidants and plenty and nutrients, it’s a good idea to eat different greens throughout the week or to mix several types together.

How to Use

How do you make the best arugula salad? Due to their appealing taste, baby arugula leaves are the kind most often used in salads, sometimes mixed with other greens in a mesclun mix. 

You can find the fresh, baby leaves (also sometimes called young arugula) at almost all grocery stores and at farmers markets in the spring and summer months.

Older leaves are also edible and used around the world too, although they’re less available in the U.S. They have a slightly more bitter taste and are usually cooked.

Look for greens that aren’t wilted or spotted in color. Since it tends to be a delicate vegetable, try consuming it within a few days of buying it.

After buying this vegetable, keep the leaves dry and wrapped up inside a damp paper towel in the refrigerator.

What does arugula salad taste like? It has a signature, somewhat strong, “peppery” flavor.

Many people find that this provides a natural cooling effect on the body, which is indicative of many foods harvested in spring — as this leafy green vegetable is.

Recipes

In Italy, raw arugula is commonly added to pizzas or for making the pasta dish cavatiéddi, which calls for wilted arugula along with tomato sauce and pecorino cheese. It’s also used to infuse olive oil combined with garlic to make a heart-healthy condiment for cold meats and fish.

In other parts of the world, like Slovenia, it’s boiled with potatoes, used in soup or served with cheese.

Try using it in these healthy recipes:

• Arugula Salad with Pecorino Recipe
• Super Salad Recipe
• Chicken Paillard Recipe
• Arugula salad with strawberries, slivered almonds and goat cheese
• Arugula salad with chopped pears or apples, pecans or walnuts, and gorgonzola
• Candied Pecan Butternut Squash Salad
• Watermelon Feta Salad
• Harvest Mason Jar Salad

Risks and Side Effects

Arugula isn’t known to be a common allergen or to cause side effects or reactions in many people. And because it’s such a low-calorie, low-sugar vegetable, it’s virtually impossible to overeat these greens.

Although it’s a cruciferous vegetable, it’s low in chemical compounds that can potentially interfere with thyroid function (as some veggies can when eaten in high quantities), so there seems to be very little risk in eating it no matter what your current level of health is.

Final Thoughts

• Arugula (Eruca sativa) is a leafy green and a member of the Brassica family of cruciferous vegetables, which also includes veggies like kale and Swiss chard.
• It is a good source of nutrients, including vitamin K, folate and antioxidants, such as the carotenoids called lutein and zeaxanthin. It’s a very low-calorie food.
• Arugula health benefits include potentially fighting cancer, protecting the eyes and skin, maintaining strong bones, supporting weight loss, improving digestion, preventing diabetes, and protecting the skin. Throughout history, it was also known to be a natural aphrodisiac.
• This leafy green vegetable has a peppery taste and can be eaten either raw or cooked, so there are loads of ways to add some to recipes you already enjoy.

The post Arugula Benefits for Fighting Cancer & Weight Loss appeared first on Dr. Axe.

More pungent in taste than closely related greens like kale, cabbage and collard greens, the bitter quality of mustard greens is a sign of their high phytonutrient content.

Why are mustard greens good for you?

They’re are packed with fiber, vitamins, minerals and protective antioxidants, including glucosinolates and polyphenols, yet because of their slimming calorie count, mustard greens’ nutrition-to-calorie ratio makes them one of the most nutrient-dense foods on the planet.

Research shows that these leafy greens are brimming with plant-based substances that may help protect you from a number of health conditions, such as heart disease, diabetes and even certain types of cancer.

What Are Mustard Greens?

Mustard greens come from a variety of plants that are known as Brassica juncea. There are many different types of mustard greens, which range in terms of size, color and taste.

Most types are dark green, but red and purple types also exist.

Some of the many species of mustard greens grown around the world include:

• Mizuna
• Chinese Green Mustard
• Southern Giant Curled Mustard
• Ethiopian Mustard
• Florida Broadleaf
• Osaka Purple-Leaved
• Red Giant

Mustard plants are members of the Brassicaceae plant family. Brassica juncea is also commonly known around the world as Chinese mustard, Indian mustard, leaf mustard, Oriental mustard and vegetable mustard.

The mustard plant is cultivated for several food uses, including for its green leaves and seeds and to produce mustard oil.

The leaves, seeds and stem of the mustard plant are edible and used in a variety of ways across the world, such as in Africa, Italy and Korea. Most famously, mustard seeds are used as a spice and combined with water, vinegar or other liquids to make the condiment simply known as “mustard.”

Mustard greens have been consumed for over 5,000 years and originated in the Himalayan region of India. Today, India, Nepal, China and Japan are the leading producers of mustard greens, but a substantial amount are grown in the U.S. as well as in Russia and elsewhere.

Mustard oil, which is known as one of the best vegetable oils in Russia, is used in canning, baking and margarine production. Mustard oil is also popular in Eastern India.

In Europe, mustard plants are used primarily for their seeds in order to make mustard, which is one of the few spices locally grown.

Nutrition Facts

A one-cup serving of chopped, raw mustard greens nutrition (about 56 grams) contains approximately:

• Calories: 15.1
• Total Carbohydrates: 2.6 g
• Fiber: 1.8 g
• Sugar: 0.7 g
• Total Fat: 0.2 g
• Saturated Fat: 0.01 g
• Polyunsaturated Fat: 0.02 g
• Monounsaturated Fat: 0.1 g
• Protein: 1.6 g
• Sodium: 11.2 mg (<1% DV*)
• Vitamin K: 144 mcg (120%–160% DV)
• Vitamin C: 39.2 mg (44%–52% DV)
• Vitamin A: 84.6 mcg (9%–12% DV)
• Vitamin E: 1.1 mg (7% DV)
• Potassium: 215 mg (6%–8% DV)
• Vitamin B6: 0.1 mg (6%–8% DV)
• Calcium: 64.4 mg (5%–6% DV)
• Iron: 0.9 mg (1%–11% DV)

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

Raw mustard greens also have some folate, manganese and more.

Meanwhile, a one-cup serving of boiled mustard greens nutrition (approximately 140 grams) provides about:

• Calories: 36.4
• Total Carbohydrates: 6.3 g
• Fiber: 2.8 g
• Sugar: 2 g
• Total Fat: 0.7 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.2 g
• Protein: 3.6 g
• Sodium: 12.6 mg (<1% DV*)
• Vitamin K: 830 mcg (692%–922% DV)
• Vitamin A: 865 mcg (96%–124% DV)
• Vitamin C: 35.4 mg (39%–47% DV)
• Vitamin E: 2.5 mg (17% DV)
• Calcium: 165 mg (14%–17% DV)
• Riboflavin: 0.1 mg (8%–9% DV)
• Phosphorus: 58.8 mg (8% DV)
• Iron: 1.2 mg (7%–15% DV)
• Potassium: 227 mg (7%–9% DV)
• Vitamin B6: 0.1 mg (6%–8% DV)
• Magnesium: 18.2 mg (4%–6% DV)
• Folate: 12.6 mcg (3% DV)

Cooked mustard greens nutrition also has some manganese, copper and more.

Benefits

What are the health benefits of mustard greens?

Like almost all leafy green vegetables, mustard greens contain antioxidants that protect your body from free radical damage. They’re also a great source of fiber, which helps regulate your digestive tract and lower high cholesterol levels.

They’ve historically been associated with preventing arthritis, osteoporosis, asthma, lung diseases and more in traditional medicines.

Loaded with disease-fighting nutrition, mustard greens are full of great peppery, rich flavor, yet they are very light in calories, so you can eat as much as you want.

1. High levels of antioxidants

Mustard greens nutrition contains a very high level of antioxidants, some of which include a number of phenolic compounds as well as vitamin A and vitamin C, which help prevent certain types of cell damage and DNA mutation.

A 2017 study published in the journal Molecules found that mustard green cultivars contain antioxidants, including:

• aliphatic glucosinolate
• isothiocyanate
• epithiopropane
• carotenoids
• beta-carotene
• lutein
• violaxanthin
• neoxanthin

One of the most researched mustard greens benefits is this veggie’s ability to defend against free radical damage, or oxidative stress.

When certain types of oxygen molecules are allowed to travel freely in the body, they cause the formation of free radicals.

Free radicals are very dangerous to the body’s cells and tissues, and they’re connected to cancer development, neurodegenerative diseases and premature aging.

Studies show that the antioxidants found in mustard greens nutrition can protect your body from these health concerns by combating free radical damage, reducing inflammation, and protecting healthy cells throughout the digestive, respiratory, cardiovascular and nervous systems.

2. Support liver function

Mustard greens support liver health due to their anti-inflammatory effects and because they’re high in plant chlorophyll, which is beneficial for detoxification. They also possess a distinct ability to neutralize heavy metals, chemicals and pesticides that are in your body.

Findings from one study even indicate that food sources that yield chlorophyll derivatives may play a significant role in cancer prevention.

3. Help lower cholesterol and support heart health

Mustard greens have a special ability to increase bile binding, especially when they are cooked.

For those with high cholesterol, they either don’t produce enough bile or have difficulty converting cholesterol into bile acids. This is usually due to a high consumption of fats and not enough dark leafy greens in their diets or a dysfunction of the liver or colon.

Mustard greens continue to be researched for their ability to increase this bile acid production and decrease bad cholesterol. While bile acid is associated with an increased risk of cancer, bile acid binding helps lower the risk of heart disease and cancer.

A 2008 study found that the cholesterol-lowering ability of raw mustard greens improved significantly when the greens were steamed as opposed to eaten raw.

Folate found in mustard greens is also linked to better heart health and can help prevent an increase of homocysteine, an inflammatory marker of cardiovascular risk.

4. Packed with phytonutrients

Phytonutrients are the natural chemicals that are found in plant foods. These chemicals help protect plants from germs, fungi, bugs and other threats — and also have benefits for the human body.

Research has shown that a diet high in phytonutrients from plants is correlated with lower cancer and heart disease risk, can help prevent diabetes and obesity, and slows down the aging process of the brain. One study found that compounds within mustard greens and seeds can help reduce diabetes risk and diabetes-related complications by decreasing oxidative stress.

One group of beneficial compounds found in many cruciferous veggies, such as mustard greens, broccoli and Brussels sprouts, is called glucosinolates. The concentration depends on factors like freshness, storage and food processing.

Glucosinolates are broken down into indoles and isothiocyanates, which have been shown to protect cells from DNA damage and offset effects of carcinogens.

They also have antiviral, anti-inflammatory and antibacterial effects; can induce cell death (apoptosis); and can help inhibit tumor blood vessel formation and tumor cell migration, according to the Ackerman Cancer Center.

5. High in fiber

Eating a high-fiber diet that includes a variety of green vegetables is beneficial for several reasons. It helps control cholesterol levels by interfering with its absorption in the gut.

Adequate fiber in food aids in smooth bowel movements and thereby offers protection from hemorrhoids, constipation and colon disease like colon cancer.

Insoluble fiber found in mustard greens nutrition attracts water and helps soften stools, allowing for better elimination of waste. Increasing the amount of fiber in your diet can help lower the amount of toxins in your digestive tract, reduce high blood pressure and normalize serum cholesterol levels.

This is one reason why studies have found that individuals with high intakes of dietary fiber appear to be at a significantly lower risk for developing many diseases, including coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.

Eating leafy greens may also offer protection against weight gain and obesity, due to their filling quality and low calorie density. Mustard greens are aa great choice for those following many different diets, including low-carb diets, the keto diet, vegan/vegetarian diets, the Paleo diet, etc.

6. High in bone-building vitamin K

Mustard greens nutrition provides more than the daily recommended value of vitamin K. Vitamin K is one of the main vitamins involved in bone mineralization, blood clotting and even removes calcium from areas of the body where it shouldn’t be.

Moreover, it also helps support both brain function and healthy metabolism, and it protects against cancer.

Some studies posit that high intakes of vitamin K can stop further bone loss in people with osteoporosis. There’s also evidence that vitamin K is a critical nutrient for reducing inflammation and protecting cells that line blood vessels, including both veins and arteries.

Vitamin K can even help reduce PMS cramps and other menstrual pains by regulating the function of your hormones. It’s also responsible for helping prevent and heal bruises, too.

7. Good source of immune-boosting nutrients

The vitamin C that’s present in mustard greens nutrition is also a great way to support your immune system, skin, eyes and more. Studies suggest that vitamin C can repair and maintain your teeth and bones, slow and prevent cell damage in your body, maintain healthy body tissues, boost your immune system, help fight off free radicals, build collagen, and help maintain blood vessels.

8. Provide skin and eye health protection

Mustard greens nutrition contains more than your entire daily value of vitamin A in just one cup of cooked greens. Vitamin A plays a critical role in maintaining healthy vision, neurological function and skin, and it is involved in reducing inflammation.

Consuming foods high in vitamin A, plus other antioxidants, is a way to help naturally slow aging and defend against infections, the common cold, etc.

Studies have repeatedly shown that antioxidants like vitamin A are vital to good health and longevity. They benefit eye health, boost immunity, fight skin cancer and foster cell growth.

Mustard greens nutrition also contains a high level of skin-protecting vitamin C. Vitamin C helps build collagen in the skin, which in turn helps produce firm, healthy skin and prevents loss of elasticity.

Because they reduce inflammation, both vitamin A and vitamin C can help clear acne and other skin problems.

How to Use

When shopping for mustard greens, look for fresh mustard greens that have crispy and dark green leaves. Avoid leaves that are spotted, discovered or yellow.

Because mustard greens are winter crops, they taste the best during cooler months, usually from about November to March in the U.S., Canada and Europe.

How do you store mustard greens?

In order to maximize the nutrients that are available in mustard greens, eat them soon after buying. They will wilt quickly, so store them in the refrigerator (for about three days) or a cool place.

You can dampen a paper towel and wrap them around cleaned greens, then store in your refrigerator for several days.

What do mustard greens taste like?

Mustard greens have a strong scent and peppery flavor, similar to horseradish. Their sharp flavor is sometimes toned down by adding them to milder greens or traditionally cooking them with tasty sources of fat.

How do you get the bitterness out of mustard greens? In other words, how do you make mustard greens less spicy?

The spiciness found in mustard greens can be reduced by adding an acid toward the end of cooking, like vinegar or lemon juice. Traditionally, these greens were cooked with pork or bacon to balance their flavor.

To create a milder flavor and avoid pork, try seasoning them with some beef bacon, onions and red pepper flakes or stewing with some sliced grass-fed beef femur bones, apple cider vinegar, sea salt, onion, garlic and even adding some 80/20 ground chuck steak to bring the level of acidity in the greens down.

How do you eat mustard greens? Is it OK to eat raw mustard greens?

There are a number of ways to enjoy mustard greens. They can be eaten raw and added to salads or juices, or they can be added to a stir-fry or steamed.

Most people prefer the taste of cooked mustard greens, especially when paired with ingredients like onion, tomato, garlic or a bit of butter.

When preparing mustard greens, make sure to wash them thoroughly in order to clean them of sand, soil, surface dust and insecticide residue (the latter if they’re not organic). You can do this by running them under clean water or leaving them in a bowl of clean water before cooking.

How to cook mustard greens

The spicy taste of mustard greens combined with milder flavors creates a well-balanced and layered dish. Here are some cooking ideas that you can try in your kitchen:

• Sauté mustard greens instead of boiling them to retain their flavor. They can be sautéed with garlic and a bit of oil, and then you can add salt and pepper for extra flavor. You can also season sautéed mustard greens with curry powder, red pepper flakes or fresh lemon juice.
• An easy way to take advantage of mustard greens nutrition is by making juices with these vitamin-packed greens. You can juice mustard greens by combining them with an array of fruits and veggies.
• Try combining mustard greens with carrots, cucumbers, celery, apple, lemon or ginger. You can cut down on the peppery taste of mustard greens by adding less intense leafy greens, like spinach or kale.
• Another great way to pack these antioxidant-rich greens into your daily meal plan is by using them to make a soup. The options are endless! Use lentils or white beans, and add veggie stock and chopped mustard greens.
• Add the meat of your choice to any soup, like turkey, pork or chicken. Add tofu or noodles to your mustard green soup, or concoct a soup with carrots, celery, onions and mustard greens.

Recipes

Today, mustard greens are added to a variety of healthy dishes around the world. Each country has unique ways of incorporating these nutritious greens into its culture.

In Africa, people add mustard greens to fish, like a famous meal called sarson da saag. In India, the stem of the plant is pickled, and in China the seeds are used to make mustard.

The mustard that is made from these seeds is called brown mustard. In Gorkhas of Darjeeling and Sikkim, mustard greens are eaten with relish and steamed rice, and they also eat them with grilled bread.

In Japan, mustard greens are added to stir-fried dishes, and the Japanese also make a stew with mustard greens, tamarind, meat and dried chili peppers.

In soul food cooking, which is popular in the Southern states of the U.S., mustard greens are flavored by being cooked with ham hocks or smoked pork for hours. Popular Southern mustard greens recipes include greens cooked with onion, vinegar, chicken stock and thick bacon. (You can sub in turkey bacon for a healthier twist.)

Try adding mustard greens to these recipes to boost the nutritional punch of your meals:

• Apple, Quinoa and Greens Salad
• Raw Veggie Salad
• The peppery taste of mustard greens would be an awesome addition to this Chicken Vegetable Soup
• If you don’t mind the strong taste, try adding mustard greens in some of these Green Smoothie Recipes

Substitutes

What can you use instead of mustard greens?

Other greens that work well in place of mustard greens include radish greens, spinach, kale, bok choy and collards. If you’re looking for another green that has the same peppery taste, radish greens are a good option, while spinach and kale are milder.

Other plants to try include nasturtium, tatsoi, Swiss chard and chickweed.

Mustard greens vs. spinach vs. collard greens

Are collard greens and mustard greens the same?

No, the two come from different plants, although they are related and both belong to the Brassica oleracea species. Collards are members of the cabbage family that includes broccoli, Brussels sprouts, cauliflower, kohlrabi and kale.

How does collard greens nutrition compare to mustard greens nutrition?

Collard greens are unique because they’re rich in sulfur-containing compounds called glucosinolates, which are linked to detoxification, immune support and even cancer protection. They are one of the best sources of vitamins C, K and A and are rich is soluble fiber.

Other antioxidant and anti-cancer properties of these greens are due to the presence of compounds called diindolylmethane and sulforaphane.

Collards have a milder and earthier taste than mustard greens and a thicker texture with “veins” running through the leaves.

How does spinach compare to mustard greens?

The two are similar in terms of calories, fiber, protein and carbs. They even look similar, although spinach has a milder, less spicy taste.

Both are great sources of vitamin K, vitamin A and folate. Spinach has a bit more manganese, calcium, riboflavin, potassium and magnesium, although you can obtain many of these nutrients from mustard greens nutrition too.

Risks and Side Effects

Reheating mustard green leftovers may cause a conversion of nitrates to nitrites, and certain bacteria may form because of this. These compounds may be harmful to your health when eaten in large amounts, so try to eat your mustard greens soon after cooking them if possible.

Because of the vitamin K that is found in mustard greens nutrition, if you eat them in high volumes you may experience a change in the way your blood clots. You’ll want to avoid this if you are on blood-thinner medications, such as Warfarin.

Certain people who have issues with oxalate urinary tract stones should avoid eating vegetables belonging to Brassica family, like mustard greens, because the natural substances found in the vegetable may lead to the crystallization of oxalate stones.

Final Thoughts

• Can you eat mustard plant leaves? Yes!
• These peppery greens are known as mustard greens and come from the same plant that produces mustard seeds, used as a spice and to make the condiment, as well as mustard oil.
• Mustard greens nutrition is beneficial due to this veggie’s high antioxidant content, fiber, vitamin K, vitamin A, vitamin C, folate and more.
• Mustard greens benefits include supporting liver function, balancing cholesterol, supporting eye and skin health, defending against conditions like cancer and heart disease, and facilitating digestion thanks to fiber.

The post Mustard Greens Nutrition, Health Benefits & Recipes appeared first on Dr. Axe.

Can a glass of beetroot juice a day keep the doctor away? According to recent research published in Frontiers in Nutrition, it just may help postmenopausal women avoid a visit to the cardiologist.

That’s because beet juice helps stimulate the production of nitric oxide, a vital chemical messenger that promotes circulation and blood flow. This is important for postmenopausal women considering they often face an increased risk of cardiovascular disease and increased blood pressure.

So what exactly did the study find? Let’s find out.

Study Results

A team of researchers from Pennsylvania State University, Edith Cowan University, the University of Western Australia, Wake Forest University and the University of Leeds sought to determine if nitrate supplementation in the form of beetroot juice could help reduce heart disease risk factors in postmenopausal women.

The study authors noted that “cardiovascular disease (CVD) is the leading cause of death in women, with increased risk following menopause. Dietary intake of beetroot juice and other plant-based nitrate-rich foods is a promising non-pharmacological strategy for increasing systemic nitric oxide and improving endothelial function in elderly populations.”

To see if that promise worked in practice, they conducted a randomized, placebo-controlled, double-blind, crossover clinical trial on postmenopausal women to see the effects of nitrate supplementation through drinking beet juice had on “resting macrovascular endothelial function and endothelial resistance to whole-arm ischemia–reperfusion (IR) injury at two distinct stages of menopause.”

Women were broken up into an early-postmenopausal group (last menstrual period one to six years ago) and a late-postmenopausal group (more than six years since last menstrual period). Each group had women consume nitrate-rich beetroot juice and nitrate-depleted beet juice every day for a week.

The study participants drank nitrate-rich beet juice every morning for seven day, and then after several weeks, they drank beetroot juice without nitrate.

Researchers found that the nitrate-rich beet juice boosted blood flow compared to the placebo without nitrate. However, the researchers noted that the benefits to the blood vessels went away after 24 hours of drinking beet juice.

Ultimately, they concluded that drinking beet juice daily can help protect heart health in postmenopausal women, but it’s dependent on the timing of supplementation since the effects wear off after 24 hours.

Thus, in order to get consistent heart-boosting benefits from drinking nitrate-rich beetroot juice, postmenopausal women should make it part of their daily routine.

Other Beet Juice Benefits

In addition to aiding blood flow and heart health, beetroot juice also may help:

• boost athletic performance
• combat disease
• lower blood pressure
• aid detoxification
• support cognitive health
• fight diabetes
• and more

Many of these benefits are due to the ability to stimulate nitric oxide. Other ways to get more nitric oxide include eating:

• bananas
• arugula
• Swiss chard
• spinach
• lettuce
• oranges
• endive
• pomegranate juice
• leeks
• parsley
• dill
• radishes
• cauliflower
• celery
• carrots
• broccoli
• cucumbers
• fennel
• turnips
• cabbage
• beets

In addition, supplementing with arginine and citrulline can boost nitric oxide levels.

The post Nitrate Supplementation: Beetroot Juice May Improve Postmenopausal Women’s Heart Health 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.

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.

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 they 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 temperature 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.
• Don’t forget to consume summer fruits in addition to summer vegetables to consume a well-rounded diet.

The post 9 Best Summer Vegetables to Eat & Grow (+ Their Benefits) 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 rich in macro- and micronutrients, including protein, fiber and antioxidants.

It’s also called dillisk, dilsk, red dulse, sea lettuce flakes and creathnach.

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
• Bladderwrack

Nutrition Facts

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.

A one-tablespoon serving of dulse flakes (about five grams) contains approximately:

• Calories: 13
• Total Carbohydrates: 2 g
• Fiber: 1 g
• Protein: 1 g
• Sodium: 87 mg (4% DV*)
• Iodine: 835 mcg (557% DV)
• Vitamin B6: 0.4 mg (22% DV)
• Potassium: 391 mg (11% DV)
• Iron: 1.4 mg (8% DV)

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

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.

It’s also been found to display anti-inflammatory effects in human processes as well.

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, as shown in animal and lab experiments. Animal 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 crisps 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.

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.

Broccoli Nutrition Facts

As a member of the brassica family of cruciferous vegetables — the same family that includes other greens like mustard greens, 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.

A one-cup serving of cooked broccoli nutrition (about 156 grams) contains approximately:

• Calories: 54.6
• Total Carbohydrates: 11.2 g
• Fiber: 5.1 g
• Sugar: 2.2 g
• Total Fat: 0.6 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.3 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 3.7 g
• Sodium: 64 mg (3% DV*)
• Vitamin K: 220 mcg (183% DV)
• Vitamin C: 101.2 mg (112% DV)
• Folate: 168.4 mcg (42% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Vitamin A: 120.2 mcg (13% DV)
• Manganese: 0.3 mg (13% DV)
• Potassium: 458 mg (10% DV)
• Phosphorus: 104.6 mg (8% DV)
• Magnesium: 32.8 mg (8% DV)
• Iron: 1 mg (6% DV)
• Calcium: 62.4 mg (5% DV)
• Selenium: 2.5 mcg (5% DV)

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

Meanwhile, a one-cup serving of raw broccoli nutrition (roughly 91 grams) provides about:

• Calories: 30.9
• Total Carbohydrates: 6 g
• Fiber: 2.4 g
• Sugar: 1.6 g
• Total Fat: 0.3 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.03 g
• Trans Fat: 0 g
• Protein: 2.6 g
• Sodium: 30 mg (1% DV*)
• Vitamin C: 81.2 mg (90% DV)
• Vitamin K: 92.8 mcg (77% DV)
• Folate: 57.3 mcg (14% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Manganese: 0.2 mg (9% DV)
• Potassium: 288 mg (6% DV)
• Phosphorus: 60.1 mg (5% DV)
• Magnesium: 19.1 mg (5% DV)
• Iron: 0.7 mg (4% DV)
• Selenium: 2.3 mcg (4% DV)
• Calcium: 42.8 mg (3% DV)
• Vitamin A: 28.2 mcg (3% DV)

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

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

You can also use broccoli sprouts and broccoli seed oil.

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 nearly all or even more 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. 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 nutrition 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.

8. May help manage diabetes

As mentioned above, this cruciferous veggie can help manage blood sugar levels, a vital factor in diabetes. Thus, it’s no surprise that evidence shows broccoli can help prevent and/or manage diabetes.

Research published in Frontiers in Nutrition, for instance, revealed that “by regulating glucose and lipid metabolism and enhancing insulin sensitivity, broccoli can reduce the risks of metabolic syndrome, type 2 diabetes, and cardiovascular diseases.” Several other studies have found similar results.

A 2012 randomized, controlled, double-blind clinical trial published in the International Journal of Food Sciences and Nutrition randomly assigned diabetic patients to take either 10 grams of broccoli sprouts powder with a high concentration of sulforaphane daily, five grams of the supplement or a placebo for four weeks.

Consuming 10 grams a day “resulted in a significant decrease in serum insulin concentration.” This led the study authors to conclude that “broccoli sprouts may improve [insulin resistance] in type 2 diabetic patients.”

Another study found that, combined with aerobic-resistance training, broccoli supplementation produced improvements in insulin resistance and other complications of type 2 diabetes.

9. Protects cells thanks to high antioxidant load

Broccoli is rich in antioxidants such as vitamin C, flavonoids, carotenoids and sulforaphane. These compounds help neutralize free radicals, reducing oxidative stress and protecting cells from damage.

Sulforaphane, in particular, has been shown to activate pathways that enhance the body’s natural detoxification processes, further safeguarding cellular health.

10. Supports brain health

Broccoli contains several nutrients that are beneficial for brain health. These include:

• Vitamin K: Essential for the production of sphingolipids, a type of fat found in brain cells.
• Choline: Supports cognitive function and brain development.
• Sulforaphane: Has been studied for its potential to reduce inflammation and oxidative stress in the brain, potentially protecting against neurodegenerative diseases.

In particular, the sulforaphane has been shown to protect against brain diseases, making broccoli a potential food to eat to prevent Alzheimer’s, Parkinson’s and other cognitive issues.

11. Promotes healthy aging

The antioxidants and anti-inflammatory compounds in broccoli nutrition, such as vitamin C, beta-carotene and sulforaphane, help combat the cellular damage and inflammation associated with aging.

Additionally, broccoli nutrition is rich in fiber, which supports digestive health, and various vitamins and minerals that contribute to overall vitality.

12. Strengthens immune system

Broccoli nutrition is packed with vitamins and minerals crucial for immune function, including:

• Vitamin C: Enhances the production and function of white blood cells, which are essential for fighting infections.
• Zinc and Selenium: Play important roles in maintaining immune cell function and reducing inflammation.
• Phytonutrients: Sulforaphane and other compounds boost the immune system by activating antioxidant defenses.

Here’s how one in-depth nutritional review of broccoli described its immune-boosting capabilities:

“The vitamin C content of broccoli strengthens the immune system and promotes collagen production, wound healing, and iron absorption. Compounds such as indole-3-carbinol and diindolylmethane, both found in broccoli, have been shown to influence the immune system. These substances help regulate the immune response and reduce excessive inflammation.”

13. Aids dental and oral health

Broccoli contains nutrients that are beneficial for dental and oral health, such as:

• Vitamin C: Essential for collagen formation, which helps maintain the integrity of gums.
• Calcium: Important for maintaining strong teeth and jawbones.
• Sulforaphane: May help reduce inflammation and protect against oral diseases.

14. Supports a healthy pregnancy

Broccoli is an excellent source of nutrients vital for a healthy pregnancy, including:

• Folate (Vitamin B9): Crucial for fetal development and reducing the risk of neural tube defects.
• Iron: Supports increased blood volume and prevents anemia during pregnancy.
• Calcium: Important for the development of the baby’s bones and teeth.
• Fiber: Helps prevent constipation, a common issue during pregnancy.

Risks, Side Effects and 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 the 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.

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
• 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

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.

As is the case with so many of the Earth’s herbs, bladderwrack has been used in alternative and folk medicine for centuries. Now, this nutrient-dense seaweed in gaining popularity in the natural health space as a nutritional supplement.

Seaweeds are known for their key nutrients and health-promoting compounds, and bladderwrack is no different. In fact, it’s one of the most common seaweeds and has very high nutritional value, especially because of its iodine content.

Just like kelp and sea moss supplements, bladderwrack can be used to reverse nutrient deficiencies and promote overall health.

What Is Bladderwrack?

Bladderwrack is a common seaweed with the scientific name Fucus vesiculosus. Depending on location, it’s known by other names, including red fucus, rockweed, black tang, Atlantic kelp, bladder fucus and cutweed. It’s a type of brown algae that’s characterized by its branches with small air sacs.

Bladderwrack seaweed has a high content in dietary fiber, minerals and vitamins. It’s known for its exceptional combination of macro- and micronutrients, which explains why it’s been harvested and used as food in far East Asian countries and coastal countries of Western Europe.

Today, the seaweed is gaining recognition in the U.S. because of its ability to improve thyroid health and possibly aid weight loss.

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

Benefits

The nutritional content of seaweed lends to its many health benefits. Research published in Marine Drugs indicates that bladderwrack has a wealth of bioactive compounds that possess antioxidant, anti-inflammatory, anti-tumor, anti-obesity, anti-coagulant and anti-diabetes properties.

Let’s dive a little deeper into the many bladderwrack benefits:

1. Provides Iodine

Iodine is a vital nutrient for thyroid health and many other body functions. It protects against certain cancers, supports brain function, and is critical for healthy growth and development.

Bladderwrack and other seaweeds are iodine-rich foods, so consuming them is an easy way to maintain healthy levels of this important nutrient.

One of the most well-known benefits of iodine is its ability to support thyroid health. The thyroid needs enough iodine to make important hormones like thyroxine. These hormones regulate critical biochemical reactions in the body, like synthesizing amino acids and allowing for proper nervous system development.

Iodine deficiency can cause thyroid disorders, leading to symptoms like weight and mood fluctuations, sluggish metabolism, and heart complications.

2. Rich in Antioxidants

Bladderwrack contains powerful antioxidants, including beta-carotene, lutein and zeaxanthin.

Beta-carotene is a plant pigment that’s converted to vitamin A in the body. It’s a powerful antioxidant that plays an important role in maintaining healthy vision, boosting skin health and supporting neurological function.

Zeaxanthin and lutein are antioxidants that are also found in leafy greens, like kale. They help maintain healthy vision and eye health by protecting healthy cells and working to prevent retinal damage.

Research indicates that these antioxidants have protective effects against eye disease and are linked to better cognitive performance. The antioxidants found in seaweeds are also used topically to promote healthy aging and boost skin health.

3. Reduces Inflammation

Bladderwrack seaweed contains powerful nutrients that have anti-inflammatory effects, including fucoidans, a class of sulfated polysaccharides. These compounds have been studied for their antioxidant, anticancer, immune-modulatory and anti-inflammatory effects.

Researchers suggest that fucoidan works to alleviate inflammatory conditions by significantly reducing pro-inflammatory cytokines.

Because of its anti-inflammatory properties, the brown algae is also used as an alternative treatment for arthritis, and it’s applied topically to ease insect bites and burns.

4. Aids Digestion

Studies highlight that seaweeds are rich in dietary fiber, which contributes to their health benefits. Brown algae acts as a mucilage when ingested, which means that it creates a gel-like substance that relieves constipation, bloating, cramping and digestive disorders.

Beyond constipation, bladderwrack pills or supplements are also used to cleanse the body or promote detoxification.

Because of its fiber content, bladderwrack may also increase feelings of satiety, making you feel full faster and potentially contributing to weight loss.

5. May Promote Weight Loss

Bladderwrack contains L-fucose compounds that are believed to have anti-obesity effects. One animal study found that L-fucose decreased body weight gain, fat accumulation and triglyceride elevation when fed to mice on a high-fat diet.

Researchers concluded that the compound may be a novel strategy to treat obesity and fatty liver induced by a high-fat diet.

6. Supports Heart Health

There is some evidence that bladderwrack helps support cardiovascular health. One study published in Oxford Academic found that fucoidans in bladderwrack displayed strong antithrombin and anticoagulant activity in platelet tests.

Research also suggests that bladderwrack can increase HDL cholesterol levels. HDL, or high-density lipoprotein, cholesterol is known as the “good cholesterol” because it actually picks up excess cholesterol in the bloodstream and takes it back to the liver, where it can be broken down.

By increasing HDL cholesterol, brown algae can reduce your risk of atherosclerosis and heart disease.

7. May Reduce Risk of Cancer

A case study involving three women found that bladderwrack seaweed may be an important dietary component that’s responsible for the reduced risk of estrogen-related cancers that’s seen in Japanese populations.

Researchers found significant anti-estrogenic and progestagenic effects following kelp administration. They concluded that dietary bladderwrack may prolong the length of the menstrual cycle and exert anti-estrogenic effects in pre-menopausal women.

This, however, was a case report. To fully understand the potential of bladderwrack for breast cancer and other estrogen-related diseases, well-controlled clinical trials are needed.

How to Use

Bladderwrack can be consumed as food, eaten raw or cooked. It doesn’t have the most pleasant flavor, sometimes described as salty fish, so it’s often dried and ground, or it’s consumed as bladderwrack tea.

It’s available as an herbal supplement in powdered and capsule forms. It’s also common to find a combination of sea moss and bladderwrack in capsules or powders.

What is an appropriate dosage? There is no recommended dose for bladderwrack, as it depends on your health status and needs. Before using bladderwrack to improve a thyroid condition or aid weight loss, speak to your healthcare professional about proper dosing and what amount of iodine you need for your situation.

Risks and Side Effects

If you experience stomach pains, stomach cramps, chest tightness, swelling or rash after consuming bladderwrack, discontinue use immediately. These are signs of a bad reaction or allergy.

Some people are allergic to iodine, so consuming bladderwrack can have adverse or even dangerous side effects.

If you have hyperthyroidism, you likely do not need an increase of iodine, so speak to your doctor before consuming the seaweed or using bladderwrack supplements.

Interactions

There are a number of bladderwrack interactions to be aware of before using it to improve any health issues. Fucus may not be safe to consume in therapeutic doses if you are already on blood thinners, drugs that dissolve blood clots, or drugs like reduce inflammation, like NSAIDs, aspirin and ibuprofen.

People on thyroid medications, like levothyroxine, thyroid desiccated and liotrix, should consult their doctors before using bladderwrack powders or supplements.

Anyone with kidney or thyroid issues shouldn’t use brown algae supplements before discussing it with a health care professional beforehand.

Conclusion

• Bladderwrack is a common brown algae that’s valued for its iodine, antioxidant and fiber content.
• This brown algae is used to reverse an iodine deficiency, aid digestion, boost weight loss, promote healthy aging and support heart health.
• Like all seaweeds, it’s a nutrient-rich food that features a range of powerful antioxidants and compounds.

The post Bladderwrack Benefits for Thyroid Health, Digestion & Healthy Aging 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 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 leaves.

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.

Nutrition Facts

Kale is a great source of many important nutrients. It’s considered a top vitamin K food, vitamin A food and vitamin C food.

A one-cup serving of raw kale (about 21 grams) contains the following nutrients:

• Calories: 7.4
• Total Carbohydrates: 0.9 g
• Fiber: 0.9 g
• Sugar: 0.2 g
• Total Fat: 0.3 g
• Saturated Fat: 0.04 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.02 g
• Trans Fat: 0 g
• Protein: 0.6 g
• Sodium: 11.1 mg (0.5% DV*)
• Vitamin K: 81.9 mcg (68% DV)
• Vitamin C: 19.6 mg (22% DV)
• Manganese: 0.2 mg (9% DV)
• Riboflavin: 0.1 mg (8% DV)
• Vitamin A: 50.6 mcg (6% DV)
• Calcium: 53.3 mg (4% DV)
• Folate: 13 mcg (3% DV)

In addition to the nutrients above, each serving also contains a small amount of iron, phosphorus, magnesium, thiamine, potassium, vitamin B6, copper, niacin, zinc, pantothenic acid and selenium.

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

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 help 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 compounds 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.

8. Protects Against Diabetes

A 2016 randomized, double-blind, placebo-controlled, crossover study involving 42 Japanese adults between 21 and 64 years old had participants consume either a placebo or a kale-containing food as part of a high-carbohydrate meal. Researchers discovered that “postprandial plasma glucose levels” were significantly lower in subjects who consumed the kale.

This led the study authors to conclude that “intake of kale suppresses postprandial increases in plasma glucose levels at a single dose of 7 g, and that a dose as high as 14 g is safe.” This showcases the veggie’s anti-diabetic effects.

9. May Relieve Constipation

Leafy greens are high-fiber foods, which makes things like kale and Romaine lettuce good for supporting regular bowel movements and combating constipation, and research backs this up.

For instance, a 2023 pilot study examining kale’s effects on constipated women indicated that “kale modifies certain gut microbes, such as [Eubacterium] eligens and [Ruminococcus] gnavus, and improves bowel movements, particularly in those with smaller stool amounts.”

Specifically, the study authors noted: “The findings suggest that kale intake could be beneficial for alleviating mild constipation by increasing stool bulk with dietary fiber and leading to an increase in stool frequency.

“Correlation analysis showed that several gut microbes and fecal metabolites correlate with the subjects’ responses to kale intake.”

10. Good for Skin and Hair

This leafy green is among several vegetables that have been found to possess photoprotective properties to keep the skin in top shape and support collagen formation. That’s because kale nutrition provides a host of skin-protective nutrients and phytonutrients, including:

• polyphenols
• vitmains C, E and A
• lutein
• beta-carotene
• sulforaphane
• lycopene
• antioxidants
• carotenoids

Thanks to some of those nutrients, kale also has been found to support hair health, particularly in women dealing with hair loss during menopause.

11. May Aid Weight Maintenance

Since kale is a low-calorie, nutrient-dense food that promotes satiety, it could help people manage or potentially even lose weight. It’s also high in fiber and water, which are key components to feeling full and helping limit overeating.

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

Recipes

Many kale recipes exist because it’s a versatile vegetable and easy to enjoy in a variety of ways. Kale 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.

Here are few other recipes that contain this leafy green:

• Spaghetti Squash Casserole
• Massaged Kale Salad, with Pine Nuts & Dried Cherries
• Blackened Salmon Recipe with Creamy Avocado Dressing

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. It’s also available in most farmers markets around the U.S., from spring to fall, as it’s a very hearty crop.

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 How Kale Nutrition and Health Benefits Make It a Superfood 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.

A one-cup serving of chopped collard greens nutrition (about 190 grams) contains approximately:

• Calories: 62.7
• Total Carbohydrates: 10.7 g
• Fiber: 7.6 g
• Sugar: 0.8 g
• Total Fat: 1.4 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.3 g
• Monounsaturated Fat: 0.05 g
• Trans Fat: 0 g
• Protein: 5.2 g
• Sodium: 28.5 mg (1% DV*)
• Vitamin K: 773 mcg (644% DV)
• Vitamin A: 722 mcg (80% DV)
• Manganese: 1 mg (43% DV)
• Vitamin C: 34.6 mg (38% DV)
• Calcium: 268 mg (21% DV)
• Riboflavin: 0.2 mg (15% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Iron: 2.2 mg (12% DV)
• Vitamin E: 1.7 mg (11% DV)
• Copper: 0.1 mg (11% DV)
• Magnesium: 39.9 mg (10% DV)
• Folate: 30.4 mcg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Niacin: 1.1 mg (7% DV)
• Phosphorus: 60.8 mg (5% DV)
• Potassium: 222 mg (5% DV)

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

Health Benefits

1. Help Prevent Cancer

Collard greens help 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 Liver 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.

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. Collard greens nutrition helps you experience the amazing vitamin A benefits.

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.

9. May Help Prevent or Treat Diabetes

There are several reasons collard greens may help reduce the risk of diabetes or aid those who already have it. For starters, we know that eating more vegetables is associated with decreased risk of diabetes, and that’s true for collards as well due to the amount of vitamin E, vitamin C and other nutrients found in collard greens nutrition.

In addition, a 2021 study conducted on rats concluded that “collard green possesses a beneficial effect against diabetes and can be used in the program diet of diabetic patients.”

10. Protect Eye Health

Collard greens nutrition is rich in eye vitamins, namely vitamin A, lutein and zeaxanthin. Vitamin A, for instance, is vital for eye health, and a deficiency can cause major issues with vision. Meanwhile, lutein and zeaxanthin “protect the macula from damage by blue light, improve visual acuity and scavenge harmful reactive oxygen.”

In fact, a 2012 study published in the American Journal of Ophthalmology found that when African American women consumed collard greens — as well as fruit and fruit juices, fresh oranges, fresh peaces and kale — it helped protect against glaucoma.

11. May Aid Sleep

Studies show that consuming more leafy greens is associated with improved sleep. Plus, collard greens have choline and folate, which have been shown to help calm the mind and potentially bolster sleep.

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.

Diets rich in antioxidants — which help 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

So what are the best leafy greens? Keep reading to find out.

Top 16 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
12. Cabbage
13. Romaine Lettuce
14. Arugula
15. Endive
16. Radish Greens

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.

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.

Greens are also considered heart-healthy foods. 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, and 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 temperature 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 16 Leafy Greens (& Their Benefits) 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.

If you’ve never heard of sorrel before, don’t feel badly. It’s not nearly as commonplace as many other greens. If you lived in the European Middle Ages, though, this green herb would likely be used to add a sour yet tasty punch of flavor to your latest meal.

However, this was before Europe knew about citrus fruits. Sadly, sorrel lost its culinary attraction to the lemon back then, but in recent years it has been making a culinary comeback.

Present day, not only is it added to salads, soups and sauces, but it’s also an essential ingredient in anticancer tonics like Essiac tea. Also impressive — sorrel is a nightshade vegetable commonly used as a natural herbal treatment for infections and inflammation of the sinuses and respiratory tract. So what is it, and why should you consider adding it to your routine? Let’s explore.

What Is Sorrel?

Sorrel is a perennial, edible herb from the same family as buckwheat and rhubarb. It’s often cultivated as a garden herb or leaf vegetable, but some varieties also grow wild.

This herb has a bright and tart flavor that adds an interesting and super healthy punch of flavor to any dish. It’s also available in supplement and tincture form for a variety of health ailments.

Sorrel is the name for a variety of hardy perennial herbs belonging to the Polygonaceae, or buckwheat, family that are widely distributed in temperate regions around the world. The leaves are the part of the plant typically eaten, and they look similar to spinach leaves. The raw leaves are described as having a flavor similar to lemon, kiwi or sour wild strawberries.

There are several varieties of sorrel, including:

• Broad-leaf/common/garden sorrel (Rumex acetosa) is the type most readily available at markets and nurseries for planting. It’s a deep-rooted perennial that lasts for years and years if it finds a spot it likes. It has a sharp flavor and somewhat large, arrow-shaped leaves.
• French sorrel or buckler-leaf sorrel (Rumex scutatus) is also cultivated, but it has a milder flavor than common sorrel with smaller, more rounded leaves.
• Sheep’s sorrel (Rumex acetosella), also sometimes called red sorrel, is about as sour as the common kind but with smaller leaves. It’s typically foraged rather than cultivated and grows wild in the U.S.
• Red-veined sorrel (Rumex sanguineus) is a variety with deep red veins running through its leaves. Some say it’s the least tart variety.

Keep in mind that these leafy greens should not be confused with Jamaican sorrel, or hibiscus blossoms. Although they share the same name, the Jamaican sorrel flower is used to make a fragrant sorrel drink that is often served during the holiday season. The wood sorrel is another unrelated plant with a similar name that has several distinct species, including redwood sorrel yellow wood sorrel.

Nutrition Facts

This herb’s leaves are chock-full of healthy nutrients. Just one cup (133 grams) of sorrel contains:

• Calories: 29
• Total Carbohydrates: 4.3 g
• Fiber: 3.9 g
• Sugar: 0 g
• Total Fat: 0.9 g
• Saturated Fat: g
• Polyunsaturated Fat: g
• Monounsaturated Fat: g
• Trans Fat: g
• Protein: 2.7 g
• Cholesterol: 0 mg
• Sodium: 0 mg (0% DV*)
• Vitamin C: 63.8 g (71% DV)
• Magnesium: 137 mg (33% DV)
• Vitamin A: 266 mcg (30% DV)
• Manganese: 0.5 mg (20% DV)
• Copper: 0.2 mg (19% DV)
• Iron: 3.2 mg (18% DV)
• Potassium: 519 mg (11% DV)
• Vitamin B6: 0.2 mg (10% DV)
• Riboflavin: 0.1 mg (10% DV)
• Phosphorus: 84 mg (7% DV)
• Calcium: 59 mg (5% DV)

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

Health Benefits

1. Reduces Mucus

Sorrel has a drying effect on the body, which makes its consumption an excellent natural way to reduce mucus production. The reason why it’s so good at reducing mucus is because it contains tannins, which you might be familiar with if you’re a tea drinker.

Tannins are astringent, polyphenolic compounds that can be found in some plants. If you have any issue that involves an overproduction of mucus, such as the common cold, then sorrel can help reduce that mucus and get you feeling better even faster!

2. Helps Fight Cancer

Sorrel’s high vitamin A and vitamin C content makes it excellent for the immune system, which means it can possibly benefit cancer, among other immune-based ailments.

The variety of sorrel known as sheep sorrel is one of four ingredients in the herbal cancer treatment, Essiac tea. Sheep sorrel has been known about for over a hundred years as a cancer-fighting herb and is believed to be “the main cancer-killing herb” in Essiac.

3. Improves Sinus Infections

Sorrel is commonly used to help reduce inflammation and pain that accompanies sinusitis, more commonly referred to as a sinus infection. As a high-antioxidant herb, especially its high vitamin C content, it’s awesome at reducing swelling and providing pain relief, which are both key when it comes to sinus infections.

4. Soothes Canker Sores

Fresh sorrel leaves can actually be used as a natural remedy to soothe canker sores. Simply take a fresh leaf and hold it against your canker sore for about a minute. You can repeat as needed. This is such a quick, easy and natural way to relieve canker sores.

5. Equalizes Blood Pressure

Sorrel’s significant potassium content is nothing less than outstanding when it comes to human health. Potassium is an essential mineral that we should consume on a daily basis. It’s not only a vasodilator, but it’s also key to maintaining fluid balance throughout the entire body.

By consuming potassium-rich foods like this beneficial herb, you can reduce stress on your heart and entire cardiovascular system by relaxing the arteries and blood vessels. This results in lower blood pressure, which decreases the chances of dangerous health complications like blood clots and heart disease.

Sheep Sorrel vs. Red Clover

You may confuse this herb with red clover — however, while they do share some characteristics, the two are different.

Sheep Sorrel

• Helps naturally treat cancer
• Enhances the flow of urine
• Treats fevers and inflammation
• Remedies kidney and urinary tract diseases
• Remedies intestinal parasites
• Helps variety of digestive problems
• Has a cooling effect on the liver
• Contains tannins, which reduce mucus production

Red Clover

• Helps prevent cancer
• Relieves indigestion
• Reduces high cholesterol
• Treats coughs
• Remedies asthma & bronchitis
• Treats symptoms of sexually transmitted diseases
• Contains isoflavones that are changed in the body to phytoestrogens, which are similar to the hormone estrogen

Interesting Facts

Historically, the sorrel plant has been used as a salad green, spring tonic, diarrhea remedy, weak diuretic and soothing agent for irritated nasal passages. Sorrel has been used with other herbs to treat bronchitis and sinus conditions in Germany since the 1930s.

During the Middle Ages, prior to citrus fruit’s European introduction, it was used to supply a sour flavor to various dishes. It’s had and continues to have an interesting culinary place in the lives and history of people all over the world:

• In Romania, wild or garden sorrel is used to make sour soups, in open sandwiches, stewed with spinach, and added fresh to lettuce and spinach in salads.
• In Russia and Ukraine, it’s used to make a soup called green borscht.
• In Croatia and Bulgaria, it’s used for soups or with mashed potatoes, or as part of a traditional dish containing eel and other green herbs.
• In rural Greece, this herb is used with spinach, leeks and chard in spanakopita.
• In the Flemish part of Belgium, the preserved pureed variety is mixed with mashed potatoes and eaten with sausages, meatballs or fried bacon as a traditional winter dish.
• In Vietnam, it’s added to lettuce and in salads for Bánh Xēo.
• In Brazil and Portugal, it’s typically eaten raw in salads or used to make soups.
• In India, the leaves are used in soups and curries.
• In Albania, the leaves are simmered and served cold marinated in olive oil.

How to Use

Sorrel has many medicinal and culinary uses. You can make your own homemade Essiac tea using sheep sorrel or swap it in for other leafy green recipes for an extra kick of flavor. It also works well paired with ingredients like peas and leeks and can be used to make a soothing bowl of soup.

Unfortunately, sorrel isn’t easily or commonly found at your local supermarket. Your best bet is to look for it in spring and summer at farmers markets and specialty stores. It starts showing up in the spring and gets progressively more bitter as the growing season goes on.

Sorrel is somewhat in between an herb and a green. As a leafy herb, it can be chopped up and added to dressings, marinades and soups. When it comes to figuring out the best use for your particular bunch, know that short leaves are best raw and larger leaves are better for cooking.

Younger leaves tend to be more tender and don’t hold up well in cooking so they’re best in uncooked dishes. The larger leaves can be used in stir-fries and other cooked dishes. You can even include this herb among other cooked greens like kale and spinach for a lemony accent. These greens also work as a simple sorrel substitute in salads and side dishes.

Many cooks classically pair sorrel with cream, sour cream or yogurt, which flavors the rich, creamy base but also cuts the sourness of the sorrel. If the bitterness is too strong for you, then blanching the leaves helps minimize the bitterness. It’s also delicious with rich, oily fish like salmon.

When it comes to storing sorrel properly, there are two options. If you’re going to use it within a day or two, then you can simply keep it loosely wrapped in plastic in the fridge. For longer storage, rinse the it clean, pat it dry and roll the leaves up in paper towels before putting them in the plastic wrap in the fridge.

If you’re looking to purchase sorrel in supplement form, you can find it as a tincture, in a capsule and as a tea. It can also be found as a main ingredient in a supplement that contains a mixture of herbs, like Essiac tea.

Risks and Side Effects

It’s important not to overdo it on sorrel since it contains oxalic acid. Oxalic acid is present in many fruits and vegetables like spinach and rhubarb, but it’s potentially toxic in large doses.

Too much oxalic acid in the body can cause kidney stones — thus, large amounts of sorrel by mouth might increase the risk of developing kidney stones. If you have ever had kidney stones or any other kidney issues, talk to your doctor before consuming this nightshade.

It’s not recommended in large amounts for children, pregnant women and nursing mothers. There is a report of death after consuming a large amount (specifically 500 grams), but you would have to eat cups and cups to have that amount.

When it comes to supplementation, just make sure you take the lower and proper dose and consult a health professional if you feel unsure.

Final Thoughts

• What is sorrel? Even though it’s not as common as other greens, sorrel is a nutritious leafy green that has been associated with a number of powerful health benefits.
• Although it’s often cultivated as a garden herb or vegetable, some varieties of wild sorrel also grow in certain areas as well.
• Each serving is loaded with fiber, along with vitamin C, magnesium and vitamin A.
• Some of the top sorrel benefits include enhanced immune function, decreased mucus production, improved blood pressure levels and relief from conditions like sinus infections and canker sores.
• Try incorporating this delicious leafy green into soups, salads, smoothies and dips to give your favorite recipes a delicious and nutritious twist.

The post Sorrel: Less Common Leafy Greens with Major Benefits appeared first on Dr. Axe.

Do you know what vegetable is in the top three on the aggregate nutrient density index, meaning it delivers one of the highest levels of nutrients per calorie compared to other foods? That would be bok choy (Brassica rapa subsp. chinensis) — also called pak choi and white cabbage — which not only has just 12 calories per cup, but also packs a potent nutrient punch. It’s also a great winter vegetable.

Why is bok choy good for you? As a part of a powerful group of vegetables called cruciferous vegetables (also referred to as veggies in the Brassica family), bok choy isn’t just a great source of vitamins and minerals — it’s also been shown to help prevent cancer. It’s also one of the top anti-inflammatory foods on the planet, giving it the ability to reduce the risk for conditions like heart disease.

Think kale is too bitter? Can’t eat collard greens without adding salt? Bok choy may be your new go-to superfood. Its mild, sweet flavor and crispy texture make it a great addition to any dish whether raw or cooked, as well as an alternative to other dark leafy greens.

Nutrition Facts

Why is bok choy a superfood? It’s a part of a powerful group of vegetables known for incredible health benefits through detoxification. Brassica vegetables provide health-promoting phytochemicals, such as vitamins, carotenoids, fiber, soluble sugars, minerals, glucosinolates and phenolic compounds.

Bok choy is a great food to incorporate into your diet because of its low calorie content and many health benefits, such as cancer prevention, healthy digestion, and a hefty serving of many vitamins and minerals.

It provides a high level of vitamin A and C per serving. From antioxidants and an impressive number of phytonutrients to an abundance of minerals like iron, calcium, manganese and folate, bok choy can benefit almost every system in the body.

Depending on how you prepare bok choy, there are varying levels of vitamins and minerals available. Raw bok choy contains even more nutrients but most consume it cooked, so here’s the nutritional data for the cooked version.

One cup of shredded bok choy that’s been boiled and drained (without salt) contains:

• Calories: 20
• Total Carbohydrates: 3 g
• Fiber: 1.7 g
• Sugar: 1.4 g
• Total Fat: 0.3 g
• Saturated Fat: 0.04 g
• Polyunsaturated Fat: 0.13 g
• Monounsaturated Fat: 0.02 g
• Trans Fat: 0 g
• Protein: 2.6 g
• Cholesterol: 0 mg
• Sodium: 57.8 mg (2.5% DV*)
• Vitamin C: 44.2 mg (49% DV)
• Vitamin A: 360 mcg (40% DV)
• Folate: 69.7 mcg (17% DV)
• Vitamin B6: 0.282 mg (16% DV)
• Potassium: 631 mg (13% DV)
• Calcium: 158 mg (12% DV)
• Manganese: 0.245 mg (11% DV)
• Iron: 1.77 mg (10% DV)

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

Health Benefits

1. Helps Treat and Prevent Cancer

Incorporating bok choy into your regular diet can help decrease inflammation, fight free radical damage and give your body some of the most powerful tools it needs to fight disease. Cruciferous vegetables are known for their glucosinolates, sulfur-containing chemicals that sometimes cause a bitter flavor.

During the preparation, chewing and digestion of these vegetables, other compounds — such as indole, nitrile and sulforaphane — that have proven anticancer effects are created. These compounds are effective against cancer because they can do things like help protect cells from DNA damage and inactivate carcinogens. This is partly why cruciferous veggies are some of the top cancer-fighting foods around.

Bok choy also contains brassinin, an antimicrobial and often antioxidative substance that’s a proven chemopreventive agent. Many studies have shown that individuals who consume multiple servings of cruciferous vegetables per week are at a lower risk of cancers, specifically prostate, colorectal, lung and breast cancer.

2. Provides Antioxidant Power

Bok choy is among the top three vegetables on the aggregate nutrient density index. This means it delivers one of the highest levels of nutrients per calorie compared to other foods. Can bok choy help you lose weight? It may help you feel satisfied without overeating, which is why including vegetables in your diet is important for appetite control.

Free radicals can wreak havoc on the body, yet high-antioxidant foods like bok choy do a great job at scavenging these disease-causing molecules. Just one cup of this leafy vegetable can provide substantially more than your RDA of vitamin A and vitamin C if you consume it raw.

Beyond these traditional antioxidants, there are a number of phytonutrients and phenolic acids in cabbage varieties — such as caffeic acid, p-coumaric acid, ferulic acid and myricetin— that activate a number of beneficial antioxidant activities. When fermented, antioxidants in cabbages also become more bioavailable, according to some research.

3. Reduces Inflammation

Many of the polyphenols found in this form of Chinese cabbage help reduce inflammation. Bok choy also provides vitamin K, which helps lower the risk of unwanted inflammation, which is at the root of many illnesses and can cause considerable damage if left untreated.

4. Promotes Eye Health

Carrots are popularly known as the vegetable that helps keep eyes healthy, but thanks to substantial amounts of vitamin A and beta-carotene, bok choy is a serious contender.

Aside from being an antioxidant that can help prevent infection, vitamin A is also very effective at preventing cataracts since it fights free radicals that damage our eyes and the rest of the body. Vitamin A foods can also help improve low-light vision and treat dry eyes and other eye-related diseases.

5. Strengthens Bones

Bok choy has a stellar lineup of nutrients that help promote bone health — including iron, calcium, phosphorus, magnesium and bone-building vitamin K. In addition, this superfood is a much healthier alternative to fat-filled milk for getting the RDA of calcium and preventing calcium deficiency.

The primary mineral found in bones and teeth is made with calcium and phosphorus. Vitamin K is proven to increase bone density in osteoporotic individuals, as well as reduce fracture rates. The combination of these minerals greatly contributes to the growth and maintenance of healthy bones and muscles.

6. Lowers Blood Pressure and Promotes Heart Health

As a calcium- and potassium-rich food, bok choy naturally lowers blood pressure. Potassium also helps process sodium, which reduces the damage sodium does to the cardiovascular system. Vitamin K also helps with proper blood clotting.

The vitamin B6 and folate in this nutrient superstar help prevent the accumulation of a compound called homocysteine. When too much is created in the body, it can lead to damage to blood vessels and heart problems.

7. Benefits Healthy Skin and Hair

One serving of bok choy provides almost half of the daily recommended levels of vitamin C. Vitamin C helps grow collagen, a protein needed to keep skin and hair healthy. As a vitamin C food, the healthy levels of collagen help smooth wrinkles and improve complexion. The antibacterial qualities of this veggie also help combat skin infections like acne and eczema.

8. Boosts the Immune System

Vitamin C is at the forefront of why this powerful veggie is an immune system booster. It’s a powerful antioxidant that helps bolster and maintain a healthy immune system. Selenium, another mineral found in bok choy, also helps stimulate production of killer T-cells. Incorporating it into meals could be a way to fight off common illness throughout the year.

9. Assists in a Healthy Pregnancy

Bok choy, along with many other leafy greens, provides a great serving of folate. During pregnancy, the body’s need for folate doubles due to the rapid growth and division of cells.

Consuming enough folate foods and folic acid helps prevent birth defects like spina bifida and anencephaly and provides a number of other benefits to keep you and your baby healthy throughout your pregnancy.

How to Use

Although bok choy is available year-round, it’s better harvested and enjoyed in the winter months. When grown in warm temperatures, the plant wilts, and its flavor can be negatively affected. It takes about two months from planting to harvest this vegetable. If you have a green thumb, you can also grow it at home. These plants grow best in spring or fall to avoid wilting from the summer heat. It’s a great addition to a backyard or window garden so it’s easily accessible for cooking.

Bok choy comes in many varieties. The variations are usually related to the size and shape of the plant, but all types have a similar upright, cylindrical stem with green or violet leaves. Large bok choy has white stalks and crinkly green leaves, while baby bok choy has small, light green stalks and tender baby leaves.

Baby bok choy is slightly milder and more sweet but can easily be overcooked. When mature, it has a stronger flavor and can hold up better during preparation.

How long does fresh bok choy last?

It’s best to consume fresh bok choy within two to five days of purchasing it. If stored properly, it will last up to a week but, but the nutrient content is greatest when it’s eaten within several days.

How do you keep bok choy fresh? How do you make bok choy last longer?

At home, be sure to store bok choy in a cold environment to make sure it stays fresh and retains its vitamin C content. You can store in a plastic bag inside the refrigerator to prolong freshness. If transferring to another container, be sure to remove as much air from the bag as possible.

Can I freeze fresh bok choy?

Yes, to freeze it, first gently wipe it down with a damp paper towel to remove any dirt, but do not wash or soak it under water — this will cause it to become soggy. Cut it into pieces, both leaves and stems, and then place it in freezer bags. Try to get all the air out of the bag before sealing and lay flat in the freezer.

How can you tell if bok choy is bad?

When choosing bok choy at the market, you should look for perky, dark green leaves with rigid, white stalks. This can indicate it’s gone bad.

How to Cook

The major shift in nutrients between raw and cooked bok choy is the level of vitamin C and K depletion when the vegetable is cooked.

Which part of bok choy do you eat?

You can eat both the leaves and stalks. Immediately before preparing, make sure to separate the stalks and the leaves for a good washing. If you’re cooking the bok choy, it’s best to start with the stalks, as they take longer. You can add the leaves as the stalks begin to soften.

How do you prepare bok choy?

Preparing bok choy can be done in so many different ways. Here are a few ideas to make it a healthy part of your daily meals:

• Raw in a bok choy salad
• Boiled in a soup
• Grated to make a curry
• Fried into a bok choy stir-fry
• Steamed into a vegetable dish (to cook bok choy without oil, you can steam bok choy in the microwave briefly)
• Shredded into a coleslaw
• Pickled to make kimchi
• Sautéed bok choy can be added to broths to enhance flavor and nutrient content
• Cut and grilled bok choy can be sprinkled with coarse salt and served over flatbreads or atop burgers

Is it safe to eat raw bok choy?

Yes, you can add raw bok choy leaves to salads, to garnish soups or stir-fries, etc.

How long does bok choy take to cook?

Some chefs recommend cooking bok choy quickly, for only several minutes, so the stalks stay crisp and the leaves get tender. Try adding the stalks to a hot pan first to stir-fry and then the green leaves a minute or two later.

History and Uses

Bok choy has roots in traditional Asian cooking, but it’s been integrated into many different world cuisines over the past century or so. While it is also referred to as Chinese cabbage, these two vegetables are actually different species, although closely related.

Bok choy and other Chinese cabbage varieties have been enjoyed as part of Chinese, Filipino, Korean, Vietnamese and other Asian cuisine for thousands of years. It was introduced to Europe in the 1800s and is now widely produced in Canada and the U.S.

The Chinese consider food their medicine, which is probably why nutrient-rich cabbages are staples in Chinese cuisine. In addition to its other names, bok choy is sometimes called “soup spoon” because its stalk and leaves resemble a spoon.

Kimchee is the Korean name for pickled bok choy, which is a recipe that is likely thousands of years old. While kimchi is traditionally made with napa cabbage, many kimchi variations exist, including a recipe made with bok choy, carrots, radishes, other cabbages, and dried shrimp or fish.

Risks and Side Effects

Bok choy is commonly referred to as “goitrogenic.” This means it contains chemicals that can interfere with the production of thyroid hormones. For people with thyroid dysfunction, there is concern cruciferous vegetables and other goitrogenic foods are related to inflammation, iodine metabolism issues and overall thyroid malfunction.

More up-to-date research has shown that very few circumstances allow for goitrogenic foods to have a negative effect on the thyroid, and the number of beneficial nutrients found in foods like bok choy outweigh concerns about the thyroid. If you suffer from thyroid issues, speak with your doctor before consuming bok choy.

Final Thoughts

• Bok choy is among the top three foods on the aggregate nutrient density index. This means it’s one of the most nutrient-dense foods out there.
• Some of the biggest benefits of this cruciferous, anti-inflammatory vegetable include helping treat and prevent cancer, providing a high amount of antioxidants, reducing inflammation, promoting eye health, strengthening bones, lowering blood pressure and promoting heart health, aiding in healthy skin and hair, boosting the immune system, and assisting in a healthy pregnancy.
• The major shift in nutrients between raw and cooked bok choy is the level of vitamin C and K depletion when the vegetable is cooked. It’s best to consume it raw to get the most nutrients or at the very least only lightly cook it.
• Although it is available year-round, it’s better harvested and enjoyed in the winter months. When grown in warm temperatures, the plant wilts and its flavor is negatively affected.
• Both the stalks and leaves of this veggie can be eaten, including raw or cooked. Here’s how to prepare bok choy: rinse or rub with a damp towel, chop and quickly saute, grill, steam or boil.

The post Bok Choy: A Top 3 Nutrient-Dense Vegetable Available Year-Round appeared first on Dr. Axe.

Romaine lettuce is one of the fastest-growing vegetables in terms of popularity, like kale and arugula. So is romaine lettuce good for you, or is it a lower-nutrient lettuce similar to iceberg?

Research tells us that romaine lettuce nutrition is actually quite impressive due to its high level of antioxidants and other crucial vitamins and minerals — including vitamins A and C, folate, vitamin K, and more.

Thanks to its durable nature and sturdy “crunch,” romaine lettuce adds not only nutrients to your salads, sandwiches or other recipes, but also variety in terms of texture and flavor. Because of its great taste, ease of use, versatility in recipes and high nutrient profile, there’s reason to include romaine lettuce in your diet regularly.

What Is Romaine Lettuce?

Romaine lettuce (Lactuca sativa L.), which is often called “cos lettuce” in some parts of the world, is a variety of lettuce from the Longifolia/Asteraceae plant family. This type of lettuce grows in a tall head of sturdy leaves and has signature firm ribs down the center.

Is Little Gem lettuce the same as romaine? Little Gem is one of many varieties of romaine lettuces, most of which are deep green with long leaves and a crisp texture. The taste of romaine lettuce is described as mild by some but deep in taste by others.

Depending on the specific kind you buy, you may notice a slight sweetness or bitterness as well.

Nutrition Facts

Is romaine lettuce considered a superfood? While it might not provide as many nutrients as some other greens, there are still many romaine lettuce benefits. For example, it’s a good source of vitamin A and vitamin C — two powerful antioxidant that play a critical role in maintaining the function of many parts of the body.

They do this by fighting free radicals that can contribute to the development of health conditions, such as cancer, heart disease and arthritis. Romaine also contains vitamin K, potassium, calcium, magnesium and phosphorous.

One cup (about 47 grams) of shredded romaine lettuce nutrition contains approximately:

• Calories: 8
• Total Carbohydrates: 1.6 g
  • Fiber: 1 g
  • Sugar: 0.6 g
• Total Fat: 0.14 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.08 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.6 g
• Sodium: 3.8 mg (0.2% DV*)
• Vitamin K: 47.9 mcg (40% DV)
• Vitamin A: 205 mcg (23% DV)(
• Folate: 63.9 mcg (16% DV)
• Manganese: 0.1 mg (4% DV)
• Iron: 0.5 mg (3% DV)
• Potassium: 116 mg (2% DV)
• Vitamin C: 1.9 mg (2% DV)

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

Romaine vs. Other Greens

Many people know that certain lettuces, like iceberg lettuce, tend to be lower in nutrients that other varieties, and sometimes people can confuse romaine lettuce as falling into this low-nutrient category. So what is the most nutritious type of lettuce?

• Which is better for you: iceberg or romaine lettuce? Compared to iceberg lettuce nutrition, romaine lettuce nutrition is a richer source of vitamin K, vitamin A, vitamin C, potassium, folate and other micronutrients. The two are comparable in terms of calories, carbs, etc.
• What’s healthier: kale or romaine? Generally speaking, a good rule of thumb is that darker, heartier, bitter greens (like kale, mustard greens, collard or chards) tend to supply more antioxidants and fiber than lighter greens.
• What about romaine lettuce vs. spinach? Spinach is a great source of vitamin K, C, A and folate. While romaine also provides these nutrients, spinach is a richer source.
• Keep in mind that many people enjoy mixing together different types of greens — such as escarole lettuce and other leafy greens — in order to obtain lots of micronutrients. This is a good way to enjoy a mix of textures and tastes in salads and other recipes.

Top 10 Health Benefits

1. Excellent Source of Antioxidants

Just one cup of romaine lettuce nutrition provides a strong dose of vitamin A and even helps you get to your vitamin C needs. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease.

Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Studies show that these vitamins also help reduce inflammation and oxidative stress, which can cause tissue and cellular damage.

Additionally, romaine lettuce seeds and leaves have been found to contain phenolics, which are now being used to create extracts for various purposes, including reducing oxidative stress and promoting sleep.

2. Helps Prevent Bone Loss

Leafy greens are often considered the best natural vegetable sources of vitamin K. Romaine lettuce nutrition is no exception to this since it’s a great source of bone-building vitamin K.

In fact, studies have shown that vitamin K2 can help boost bone density and prevent osteoporosis even better than calcium can.

In addition to building and maintaining a healthy skeletal structure, vitamin K plays a vital role in blood clotting, treating bruises, aiding in bone calcification and helping prevent certain diseases.

3. Boosts Heart Health

Romaine lettuce nutrition is a great source of folate, also sometimes called folic acid. Folate is a type of B vitamin that is used by the body to convert homocysteine, which when unconverted can lead to heart problems, including damaged blood vessels and dangerous plaque buildup.

Romaine lettuce nutrition also supplies vitamin A and vitamin C, two antioxidants that play a role in heart health by oxidizing cholesterol and keeping arteries strong.

These antioxidants help prevent buildup in the artery walls that form plaque. They also increase blood flow and help prevent blood clots, heart attack and stroke.

4. Promotes Healthy Eyesight

The rich supply of vitamin A, vitamin C and carotenoids like zeaxanthin found in romaine lettuce nutrition may help protect against eye disorders. Deficiencies in these antioxidants can lead to a thickening of the cornea, glaucoma, cataracts, macular degeneration and possibly even blindness as one ages.

Certain studies have shown that antioxidant beta-carotene, the form of vitamin A found in plants, plays a big role in preventing macular degeneration, the leading cause of age-related blindness. Research shows that people who consume vitamin A and vitamin C from a healthy diet or supplementation are less likely to suffer eye damage as they age.

5. Helps Treat Skin and Prevent Signs of Aging

The high amount of vitamin A found in romaine lettuce nutrition is supportive for skin health, as research shows that a deficiency in this critical vitamin can lead to a poor complexion. Vitamin C also helps build collagen in the skin, which is responsible for building firm, healthy skin and preventing loss in elasticity.

Both of these antioxidants work together to stop cell damage that can lead to skin cancer. Additionally, romaine lettuce nutrition supplies nutrients that help defend against acne and inflammation, including vitamin A, vitamin C, potassium, B vitamins and more.

Romaine lettuce nutrition may help to get rid of acne since it has a low score on the glycemic index — whereas a diet filled with foods high on the glycemic index, including a lot of sugar, has been shown to be related to acne flare-ups.

6. Boosts Immunity

Vitamin C and vitamin A, two of romaine lettuce nutrition’s stars, are both known as powerful immune boosters.

Vitamin A is involved in several immune system functions, including regulating expression of certain genes that are involved in autoimmune symptoms. The vitamin A found in romaine lettuce nutrition helps fight infections, protect skin and nourish the digestive system so it can properly absorb nutrients from food and defend against harmful bacteria overgrowth.

Vitamin C can help benefit your immune system by reducing inflammation, aiding in digestive health, and helping nutrients be absorbed and used properly. It also plays a large role in your body’s ability to fight off common colds, the flu and viruses.

Your body does not make powerful vitamin C on its own naturally and relies on foods high in vitamin C. The body also does not store vitamin C, so it is important that you get this essential vitamin frequently from whole food sources, including leafy greens like romaine lettuce.

7. Can Help Fight Cancer

Studies have shown that the chlorophyll pigment in dark leafy greens, such as romaine lettuce, may reduce the risk of developing certain cancers, including colon cancer and liver cancers. Research also shows that diets low in green leafy vegetables are associated with an increase of cancer risk.

Antioxidants vitamin A and vitamin C may also help treat several forms of cancer thanks to their ability to control malignant cells in the body and protect against DNA damage.

A diet high in antioxidants like vitamin A and vitamin C found in romaine lettuce nutrition has been correlated with a decreased risk for lung, prostate, breast, ovarian, bladder, oral and skin cancers.

8. Helps Maintain a Healthy Pregnancy

Consuming enough folate, like the type found in romaine lettuce, has been shown to help prevent several birth defects and promote a healthy pregnancy.

Research shows that folate does this through contributing to an adequate birth weight of the fetus, healthy neural tube formation, and the proper development of the fetus’s face and heart. For pregnant women, a deficiency in folate (also called vitamin B9) can lead to neural tube defects, such as spina bifida.

There is actually a difference between folate, the natural form of multiple B vitamins, and folic acid in terms of health benefits. While many people think that they are interchangeable and both are important for a healthy pregnancy, folate is the preferred source naturally found in foods.

When people consume large amounts of folic acid through vitamins and synthetically fortified foods, the body cannot break it down, and then elevated levels of unmetabolized folic acid remain. This is problematic for all people, especially pregnant women, and has been linked with an increased risk for developing cancer and other illnesses.

A folate deficiency can also contribute to the formation of anemia (poorly formed red blood cells), poor immune function and poor digestion in those who are not pregnant. To combat these illnesses, get folate naturally from whole food sources, including leafy greens like romaine lettuce.

9. May Help with Weight Loss

There are very few calories in one cup of romaine lettuce and almost no carbs. Net carbs in romaine lettuce are practically zero when fiber is taken into account, even though romaine is not one of the highest-fiber veggies.

While romaine lettuce is extremely low in calories, carbs, sugar and fat, it offers nutrients and has a water content, which means you can basically eat as much romaine as you want even when trying to lose weight. The water and volume of romaine lettuce makes it filling and may help shed bloat and excess water.

10. Helps Digestion and Intestine Health

Romaine lettuce nutrition has long been known to ease digestion. Easy to add into your diet, its high water, mineral and fiber content helps keep things moving along as you digest and also helps get toxins out of your body.

Risks and Side Effects

Unfortunately romaine lettuce has been linked to outbreaks of foodborne illnesses, including E. coli and salmonemalla, over the past several decades. According to recent romaine lettuce updates from the Centers for Disease Control and Prevention (CDC), there have been 34 romaine lettuce E. coli or other foodborne illness outbreaks involving leafy vegetables within the past 15 to 20 years.

Lettuce is susceptible to bacteria because it retains moisture, grows close to the ground and is commonly eaten raw. Leafy greens are also eaten from salad bars that in general have the potential for lots of contact with people’s hands, which can result in them carrying bacteria and germs.

Considering there have been a number of romaine lettuce recalls, is romaine lettuce safe to eat now? It’s very difficult for consumers to know one way or the other if greens like romaine lettuce are ever contaminated, but there is only a slight chance of this occurring on any given day.

If you are worried about contracting foodborne illnesses, you may wish to cook your greens rather than eating them raw. This can help prevent bacteria from remaining alive.

Here are tips for reducing your risk for becoming sick due to eating greens like romaine:

• Wash your hands before and after preparing fruits and vegetables.
• Wash or scrub all fruits and vegetables, including those that are “pre-washed,” under running water before eating, cutting or cooking.
• Use separate cutting boards, utensils and plates for fruits and vegetables and for raw meats, poultry, seafood or eggs.
• Buy romaine lettuce from bigger grocery chains with more accountability and required testing. Buying organic greens also helps ensure that the lettuces were harvested in a more sterile environment free of chemicals, which is another concern for consumers.

How to Use and Prepare (Plus Recipes)

Romaine lettuce is one of the bitter herbs that is talked about in the Bible, but it is praised as one of the Bible “bitter herbs” that is still a little sweet, which is why it pairs so well with so many different savory and sweet foods.

In the U.S., the vast majority of harvested romaine lettuce and other salad greens come from California. Romaine can usually be found year-round in most markets and during the spring and summer months in the Northern regions where it’s cooler.

When purchasing romaine, look for leaves that are sturdy and not yet browning. Avoid buying leaves that have slimy spots or brown and yellow patches.

The leaves should also have a milky fluid, which gives the romaine the typically fine-bitter herb taste. Look for romaine greens that are sold with their roots attached, which helps them stay fresh for longer.

You can keep romaine for five to seven days in your refrigerator and may want to wrap the roots in a damp paper towel and place them in a plastic bag, where they will stay hydrated and fresh longer.

Whenever possible, look to buy organic romaine lettuce. Like all leafy greens, romaine lettuce can easily absorb pesticides and chemicals that are sprayed on conventional, non-organic crops.

Salad greens are usually highly sprayed since they grow close to the ground and are susceptible for bugs and rodents.

What part of romaine lettuce is most nutritious?

The leafier upper part of the leaves, which has a deep green color, tends to be the most nutrient-dense. However, the crunchier stalks are also edible and nutritious.

What can you eat instead of romaine? What are the best romaine substitutes?

Many other greens can serve as substitutes for romaine, including bib, butter or Boston lettuce; baby spinach or baby kale; etc.

What are some healthy romaine lettuce recipes?

Unlike many other types of leafy greens, romaine is durable and can stand up well to high heat. Aside from adding it to sandwiches, this makes it a great leafy green to try grilling on the barbecue or roasting in your oven in order to give it a char and to bring out it natural flavors.

Romaine lettuce is also a great vegetable to try juicing, adding nutrients and subtle flavor to your juice or smoothie without it becoming too bitter. Because it retains its shape and folds easily without breaking, it also makes a great “wrap” substitute.

There is no shortage of romaine lettuce recipe ideas. Try making one of these romaine lettuce recipes to add it to your diet more often:

• Cobb Salad Recipe
• Taco Salad Recipe
• Avocado Salad Wrap Recipe

How to Grow Romaine Lettuce

Romaine is a cool-weather crop that can be grown in both the spring and fall. According to the Farmer’s Almanac, it’s best to plant in the spring starting two weeks after the last frost and again eight weeks before the fall frost.

Romaine seeds grow quickly, within just 10 days of being planted, and will germinate best at 55 to 65 degrees Fahrenheit.

Plant romaine in a sunny location with loose, well-drained soil that is damp without being too moist. Avoid an area that has lots of weeds, stones or rocks.

Seeds should be planted about a half-inch deep, with 12 to 15 inches between each row. Treat the soil with composted organic matter about one week before you seed or transplant.

You can also start growing your seeds indoors four to six weeks before your last spring frost date.

Final Thoughts

• Romaine lettuce is a variety of lettuce from the Longifolia plant family.
• It’s one of the best loved lettuces for having a mild, non-bitter taste that deters some people from consuming leafy greens regularly.
• Romaine lettuce nutrition is low in calories yet a good source of vitamins A, C, K; potassium; folate; and more.
• Over the past several decades there have been a number of romaine lettuce recalls due to contamination with E. coli and salmonemalla. 
• Is romaine lettuce safe to eat now? Yes, according to the CDC it’s safe and beneficial to include romaine and other similar greens in your diet regularly once a recall has ended.
• There are also steps you can take to reduce risk for contamination and you can, of course, grow your own.

The post Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes) 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.

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
• Cold Cucumber Avocado Keto Soup (or Dip!) Recipe
• Super Hydrator Juice Recipe
• Cucumber Salad Recipe with Tomato and Onion
• 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.

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.

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 can generate 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)

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.

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.

Well-known for its multitude of health-promoting properties, there are plenty of good reasons to add the turnip to your weekly grocery list. This versatile vegetable is flavorful, delicious and brimming with many of the essential nutrients that your body needs. It’s also been associated with some pretty impressive health benefits, ranging from weight loss all the way to cancer prevention.

From soups to sandwiches to salads and beyond, there are endless ways to squeeze a serving or two of turnips into your diet. Here’s what you need to know about this nutritious cruciferous vegetable, plus why you should be sure to get in your daily dose.

What Are Turnips?

Turnips, known by their scientific name Brassica rapa subsp. rapa, are a type of root vegetable grown in temperate climates around the world. They generally have white skin tinged with purple or red as well as white flesh on the interior. They also have turnip greens that grow on top, which can be consumed in place of other leafy greens like spinach or kale.

They can be eaten raw or pickled, boiled, grilled, roasted or sautéed and enjoyed as a nutritious and flavorful side dish. The turnip taste is often described as mild yet bitter, and turnips are used much like potatoes in many turnips recipes.

Turnips are low in calories but high in fiber and a host of other important micronutrients. Benefits of turnips include improved immunity, better heart health, enhanced weight loss and increased regularity. They also contain cancer-fighting compounds and have even been associated with a reduced risk of cancer in some studies.

Nutrition Facts

Turnips are a nutrient-dense food, meaning that they are low in calories but pack in plenty of dietary fiber and micronutrients, such as vitamin C and potassium.

One cup of cubed, cooked turnips (about 156 grams) contains approximately:

• Calories: 34
• Total Carbohydrates: 7.9 g
  • Fiber: 3.1 g
  • Sugar: 4.7 g
• Total Fat: 0.1 g
  • Saturated Fat: g
  • Polyunsaturated Fat: g
  • Monounsaturated Fat: g
  • Trans Fat: g
• Protein: 1.1 g
• Cholesterol: 0 mg
• Sodium: 25 mg (1% DV*)
• Vitamin C: 18.1 mg (20% DV)
• Potassium: 276 mg (6% DV)
• Vitamin B6: 0.105 mg (6% DV)
• Manganese: 0.111 mg (5% DV)
• Calcium: 51.5 mg (4% DV)

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

Benefits

1. Boosts Immune Function

Turnips are an excellent source of vitamin C, with just one cooked cup knocking out 20 percent of your daily requirement. Upping your intake of this crucial water-soluble vitamin is key to promoting better immune health.

According to a review out of Switzerland, getting enough vitamin C in your diet can help reduce symptoms and shorten the duration of infections like the common cold. Not only that, but it can also prevent and improve outcomes for other conditions, such as malaria, pneumonia and diarrhea infections.

To really kick up the immune-boosting benefits of turnips in your diet, be sure to pair them with plenty of other vitamin C foods in your diet. Some of the top food sources of vitamin C include guava, black currant, red peppers and kiwi.

2. Promotes Regularity

With 3.1 grams of fiber in each cup, adding turnips to your diet can help get things moving and keep you regular. As it moves through the digestive tract, fiber adds bulk to the stool to aid in the treatment of constipation. A review published in the World Journal of Gastroenterology compiled the results of five studies and found that dietary fiber is able to effectively increase stool frequency in people with constipation.

While turnips can definitely supply part of the fiber you need each day, it’s best to combine them with other high-fiber foods as well. Berries, figs, artichokes, avocados and rhubarb are just a few examples of some other fiber-rich fruits and veggies that you can use to help round out your diet.

3. Fights Cancer

Turnips are considered a cruciferous vegetable, meaning that other nutrition superstars like cabbage, broccoli, kale and cauliflower are also members of the turnip family. Besides being high in fiber as well as many important vitamins and minerals, cruciferous vegetables are also rich in cancer-fighting compounds, such as glucosinolates and indole-3-carbinol.

Studies show that increasing your intake of cruciferous vegetables like turnips can have a powerful effect when it comes to cancer prevention. For example, one review made up of 31 studies showed that those consuming the highest amount of cruciferous vegetables had a 23 percent lower risk of developing lung cancer than those with the lowest intake.

Other research suggests that eating more cruciferous vegetables may also protect against colorectal, breast and stomach cancers as well.

4. Enhances Heart Health

Loaded with health-promoting compounds like fiber and antioxidants, turnips are considered a heart-health food. A massive study published in the American Journal of Clinical Nutrition with nearly 135,000 adults showed that a higher intake of vegetables — and especially cruciferous vegetables like turnips — was associated with a lower risk of death from heart disease.

Other studies have found that increasing your intake of fiber can also lower levels of total and LDL cholesterol, two major risk factors for heart disease.

To cut your risk of coronary heart disease even more, add turnips to a balanced diet and start practicing some healthy habits each day, such as exercising regularly, quitting smoking and minimizing stress levels.

5. Aids in Weight Loss

With plenty of fiber and just 34 calories per serving, turnips make an excellent addition to a weight loss diet. Fiber moves slowly through the digestive tract, slowing the emptying of your stomach to promote satiety and keep you feeling fuller for longer.

A human study in 2009 followed 252 women over 20 months and showed that each one-gram increase of fiber intake was associated with half a pound of weight loss and a significant loss of body fat. Not only that, but another study published in 2015 showed that each daily serving of cruciferous veggies was associated with 0.68 pounds of weight loss over four years.

Coupled with a nutritious diet and regular physical activity, adding a serving or two of turnips into your diet can bump up weight loss. Want even quicker results? Throw in a few fat-burning foods alongside your turnips, such as apple cider vinegar, chia seeds and coconut oil, to help lose weight fast.

Turnip vs. Similar Vegetables

Despite their characteristic taste and appearance, turnips are often confused with other root vegetables.

1. Radish

Radishes and turnips, for instance, belong to the same family of plants and share some similarities in terms of health benefits and nutrients, but there are some major differences that set them apart. Radishes have white or vibrant red flesh and have a crisp, peppery and sometimes spicy flavor that’s much different from turnips. They also have green tops that can be washed and used like other salad greens in many different recipes.

2. Jicama

Jicama, also known as the Mexican turnip or yam bean, is another root vegetable with white flesh and a crisp texture. Like turnips, jicama is high in fiber and can be used in soups, stir-fries and salads. However, it has a more rough and fibrous skin that is typically peeled, and its taste is much sweeter and nuttier than the turnip.

3. Rutabaga

Turnips are also compared to rutabagas. Rutabagas are even sometimes marketed as “yellow turnips,” which adds more confusion into the mix.

The main difference between turnips vs. rutabaga is their color; turnips usually have white flesh with purple skin while rutabagas have yellow flesh with purple and yellow skin. Size and taste are two other important distinctions between the turnip vs. rutabaga. Rutabagas are larger and slightly sweeter while turnips are smaller and generally more bitter.

Uses in Ayurveda and TCM

Turnips have been utilized for their medicinal properties for thousands of years and are considered a staple of many types of alternative medicine, including Ayurveda and Traditional Chinese Medicine.

Turnips fit right into an Ayurvedic diet, which emphasizes consuming plenty of fruits and vegetables as well as seasonal eating. They are a nutritious winter vegetable that can aid in cleansing and may be especially beneficial for those who have a kapha dosha.

In Traditional Chinese Medicine, on the other hand, turnips are well-known for their ability to promote proper digestion. They are most often used to aid in blood clotting, stimulate bowel movements and remove phlegm from the body.

How to Use

Thanks to their growing popularity, turnips are widely available at most grocery stores and farmers markets. Check in the produce section near other root vegetables, such as potatoes or radishes, and look for turnips that are small, firm and free of blemishes. You can also look for turnips that still have their green tops attached to use in a wider variety of turnip recipes.

So what do turnips taste like? They are often described as bitter with a taste that is similar to potatoes but slightly richer. Older, larger turnips tend to be more bitter, so it’s generally recommended to stick to fresh, small turnips to get the best flavor.

You can use turnips in just about any recipe in place of potatoes. Try mashed turnips or bake, boil or steam them for a delicious and nutritious side dish. You can even enjoy them raw or shred them to use in coleslaws or salads or as a creative garnish for your main course. Turnips also make a great addition to soups, stir-fries and stews.

If your turnips still have the bright greens attached at the tops, you can save them and swap them in for other leafy greens like kale and spinach in your favorite recipes. Boil or sauté them and drizzle on some olive oil and seasonings to really bring out the rich flavor of the greens.

Recipes

Aside from enjoying them raw, there are numerous ways to cook and enjoy turnips. Try roasted turnips or sautéed turnips for a tasty side dish by tossing them with some herbs and seasonings and cooking them until they start to soften. Boiling, steaming, grilling or blanching are other popular methods for cooking turnips.

Pickled turnips are also often used as a condiment in many types of Middle Eastern cuisine. Combine turnips with a mixture of vinegar, water, salt and sugar and allow them to chill for a week or so before enjoying on sandwiches, falafels, gyros or kebabs. You can also make turnip fries.

In Turkey, they are used in a popular vegetable-based beverage called şalgam while in Italy, a common side dish is made using shredded turnips that are marinated in grape pomace. Turnips are also often found in many other types of cuisine around the world, including dishes from India, Pakistan and Japan.

Precautions

While uncommon, some people may actually be allergic to turnips. If you experience food allergy symptoms like hives, itching or swelling after consuming turnips, discontinue use and consult with your doctor immediately.

Cruciferous vegetables like turnips are also considered goitrogenic, which means that they may interfere with the production of thyroid hormones. Although you would likely need to eat a huge amount of raw turnips or other cruciferous vegetables to experience hypothyroidism, those who have thyroid conditions may want to be mindful of their intake. Stick to just one or two servings of turnips per day and opt for cooked veggies over raw to reduce the potential risk.

Finally, it’s worth noting that suddenly increasing your fiber intake may cause flatulence for some people. It’s best to increase your intake of high-fiber foods like turnips slowly, drink lots of water and consider reducing your intake if you start to experience any adverse side effects.

Final Thoughts

• Turnips are a root vegetable that can be cooked and consumed in a variety of different ways.
• They are low in calories but high in fiber as well as vitamin C, potassium and manganese.
• Turnip health benefits include improved immunity, increased regularity, weight loss and better heart health. They may also contain cancer-fighting compounds that can help protect against several types of cancer.
• In Ayurveda and Traditional Chinese Medicine, turnips are used to promote digestion, stimulate bowel movements and aid in cleansing.
• Incorporate turnips as well as other cruciferous vegetables into a balanced diet to take advantage of the many health-promoting properties of this nutritious root vegetable.

The post Turnip Benefits for the Gut, Heart, Waistline & Immune System appeared first on Dr. Axe.

Chances are you’ve eaten a radish before, but radishes are often overlooked ingredients in salads, side dishes and even main courses. Well, it’s high time for this veggie to get its due because radish nutrition offers a plethora of health benefits.

For instance, the radish is an alkaline-forming food, which is very helpful in keeping pH balance in check.

What else can radish nutrition do? Read on for to learn the remarkable health benefits of radishes and the role radish nutrition can play in a healthy diet.

What Are Radishes?

Radishes are members of the Brassicaceae family, which also includes mustard and cabbage. The root of the radish is related to kale, broccoli, cauliflower and horseradish, to name a few.

The radish is known as a classic adornment for a leafy green salad, offering a crunchy, peppery punch, and it has actually been around for a very long time. Most states grow radishes, with Florida and California topping the growth charts.

The name origin of the radish is from the Latin word radix, and its genus name is Raphanus coming from of an ancient Greek expression raphanos, meaning “easily reared.” The radish is usually seen pickled in brine, much like you see pickled cucumbers, in places like China and Japan, with nearly one third of the weight of vegetables grown in Japan being the daikon radish.

When pickled or fermented, the radish gains a beautiful yellow color that actually seems unattractive to many in the U.S. but is delicious and nutrition-packed. Regardless, it’s part of the core diet in Japan, adding a zip to the commonly consumed bowls of rice.

You’re probably familiar with the white, red, or red and white radish. Some grow the round black Spanish or long black Spanish varieties, which contain a black skin and have a bright white flesh that’s firm and crisp. There are also the rose-colored China rose and shite Strasburg, which are a part of what’s known as winter radishes and are usually stored similar to beets and turnips.

The radish is grown for many reasons, such as cooking and for the oil contained within its seeds. India grows the rat-tailed radish variety for the fleshy seed pods, while Egypt desires the tops for greens.

Radishes can be as small as a grape tomato or as big as a basketball, and the long varieties can get up to two feet long!

The radish is believed to have originated in China due to the wild varieties that have been found there, with Middle Asia noted as developing many forms after the introduction from China in prehistoric times.

Records show that radishes were very common in Ancient Egypt, even before the pyramids were built. Replicas of the radish were created in gold with beets in silver and turnips presented in lead. Ancient Greeks have written much about radishes as well as the Romans.

Larger varieties were mostly noted in northern Europe and England with a report in 1544 by a German botanist of a radish weighing in at 100 pounds! The radish became popular in Mexico around the 1500s, Haiti in 1565 and England in 1586, possibly making it one of the first European crops brought over to the Americas.

Nutrition Facts

A half-cup serving of raw radish slices (about 58 grams) contains approximately:

• Calories: 9.3
• Total Carbohydrates: 2 g
  • Fiber: 0.9 g
  • Sugar: 1.1 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.03 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.4 g
• Sodium: 22.6 mg (1% DV*)
• Vitamin C: 8.6 mg (10% DV)
• Folate: 14.5 mcg (4% DV)
• Potassium: 135 mg (3% DV)

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

Health Benefits

1. Jaundice and Detoxification Treatment

The radish is believed to hold detoxification properties that help cleanse the blood of toxins and waste. It seems capable of removing bilirubin, which stabilizes production, and has been used to help treat jaundice.

In fact, research published in 2022 revealed that this vegetable has hepatoprotecitve effects on acetaminophen-induced liver damage. It’s also been shown to prevent “cadmium-induced biochemical and immunotoxic alterations” and promote overall detoxification.

2. Osteoarthritis Relief

Vitamin C is essential to making collagen, which is part of what makes up the much-needed cartilage in our bodies. When we think of vitamin C, we often have a vision of oranges and orange juice, but did you know that radishes are actually some of the top vitamin C foods? It’s true.

Vitamin C is an antioxidant that can help limit damage to cartilage that may be caused by free radicals found in the body. Ultimately, this can help anyone who has been diagnosed with arthritis as well as prevent it in the first place.

Radishes are also high in sulforaphane, which helps with joint pain and arthritis relief.

3. Weight Management

Radishes are typically small but pack a good bit of fiber, offering a fulfilling addition to your plate. Because fiber does not digest easily, eating fiber-rich foods can help you feel full, helping you achieve satiety and avoid overeating.

On top if that, the radish is very low in calories and contains a lot of water, which makes them a great option for almost any meal and useful for anyone trying to lose weight.

In fact, a 2022 study published in Food & Function found that a water-soluble extract of radish greens ameliorated high-fat diet-induced obesity in mice.

4. Heart Health

Radishes may help reduce incidence of heart disease. Much like red cabbage, radish nutrition contains a type of flavonoid called anthocyanins, the same flavonoid you find in blueberries.

According to research, anthocyanins possess anti-inflammatory properties that can help reduce the risk of cardiovascular disease and its effects, such as peripheral artery disease, heart failure and even kidney disease. The anthocyanins are able to circulate metabolites, which are the products of metabolic reactions catalyzed by various enzymes naturally occurring within cells.

This process could be what provides protection against many heart issues, targeting the vascular system, by reducing oxidative stress and reducing inflammation.

5. Skin Health

The radish contains many nutrients, such as B vitamins, zinc, phosphorus and vitamin C, that can help skin heal. Additionally, radish nutrition contains water, as noted above, providing much-needed hydration for the skin.

Part of what makes the radish a good choice for the skin is the antibacterial properties that help heal dry, cracked skin and prevent infection.

6. Protection Against Diabetes

Decades of research in in vitro and in vivo studies have confirmed the antidiabetic effects of radishes. As a 2017 study put it, “this may be due to its ability to enhance the antioxidant defense mechanism and reduce the accumulation of free radicals, affect hormonal-induced glucose hemostasis, promote glucose uptake and energy metabolism, and reduce glucose absorption in the intestine.”

7. Anticancer Properties

Research supports the notion that radishes are cancer-fighting foods, time and time again showing the veggie’s anticancer abilities. For instance, an ethanol extract from radish has been shown to combat human breast cancer cells, and it’s believed the sulforaphene it contains plays a roll in that.

It’s also been shown to help fight colorectal cancer, esophageal cancer and more.

Recipes

Pickling is a great way to preserve food, add spice or a nice zing to almost any dish and to get some beneficial probiotics. For those who don’t enjoy the peppery zing of raw radishes, pickling may be the way to go.

Additionally, you can add health-giving herbs and spices, such as mustard, garlic, dill and turmeric — almost anything goes.

You can also try this Zoodle Salad Recipe or Mint Baked Veggies Recipe, both of which feature radishes, along with Mediterranean Diet Recipes that utilize the radish.

Here are some more radish recipes to try:

• Kimchi
• Mexican Chicken Pozole Verde
• Cobb Salad with Avocado Dressing
• Kale Caesar Salad with Salmon
• Pear Salad with Sautéed Spinach

Risks and Side Effects

Radishes are safe to eat for most people. However, if you develop a rash or an allergic reaction, stop eating immediately.

Eating large amounts of radish may irritate the digestive tract as well. There have not been any reports of problems associated with pregnancy and breastfeeding, but take caution if you feel it’s necessary.

Radishes may irritate anyone who has gallstones, so it may be best to avoid.

Final Thoughts

• The radish can be a great addition to most any diet. Eat in small amounts, and you should be able to gain the wonderful benefits of radish nutrition while enjoying a spicy punch to most any meal. For instance, radishes can help with detoxification, arthritis relief, weight management, and heart and skin health.
• For anyone who is not fond of the radish but wants to the benefits, consider the recipes above, or thinly shave them onto a salad. The smaller pieces may be less noticeable and more enjoyable to eat, allowing you to obtain all the wonders of radish nutrition.

The post The Hydrating, Detoxifying, Heart-Healthy Power of Radish Nutrition appeared first on Dr. Axe.

Small, cabbage-like and often ignored on plates across America, Brussels sprouts become more popular every Fall because they’re often used at holiday time. Packed with vital nutrition, they deserve to extend into the other seasons.

Brussels sprouts nutrition provide many important health benefits: plenty of antioxidants, help prevent cancer and heart disease, support for digestive health, and much more.

Brussels sprouts also have a surprisingly high amount of protein for a vegetable, similar to their other leafy greens and cruciferous vegetable family members. On top of this, Brussels sprouts can help you to reach a healthy weight, give you more energy, aid in muscle growth, and improve your eyesight and complexion.

What Are Brussels Sprouts?

Brussels sprouts (Brassica oleracea) are vegetables in the cruciferous family, a group of nutritional powerhouse plants that animal studies show have chemoprotective properties and are especially important for helping fight cancer.

Cruciferous vegetables, sometimes also called Brassica vegetables, includes such foods as broccoli, cauliflower, cabbage, kale, bok choy and collard greens. All of these supply a high level of disease-fighting antioxidants and other nutrients.

Cruciferous vegetables are cool-weather fall vegetables. This means they’re usually in season late fall through early spring. They have flowers, leaves, buds and sometimes seeds that are eaten for their high nutrient content. Additionally, these types of vegetables don’t burden you with excess calories but are high in fiber and even contain some protein.

Long popular in Brussels, Belgium — which is where this veggie gets its name from — it’s believed that Brussels sprouts have been eaten regularly in Belgium since the 13th century, although it’s likely they go all the way back to Ancient Rome.

It’s believed that Brussels sprouts first originated from cabbage species that were found in Iran, Pakistan and Afghanistan. First written about in 1587 in texts originating in the Netherlands, Brussels sprouts were found to grow well in cool climates and became popular across the Netherlands, eventually spreading throughout the cooler parts of Northern Europe. Today, Brussels sprouts are enjoyed across Europe and North America, where they are harvested almost year-round.

Several thousands of acres are planted in coastal areas of California, the U.S. state that produces the highest yield of Brussels sprouts due to its coastal fog and cool temperatures year-round. They can usually be found for sale at most farmers markets in the fall and early winter months, when they’re at their best.

Nutrition Facts

A half cup of boiled Brussels sprouts (about 78 grams) provides approximately:

• Calories: 28.1
• Total Carbohydrates: 5.5 g
  • Fiber: 2 g
  • Sugar: 1.4 g
• Total Fat: 0.4 g
• Protein: 2 g
• Cholesterol: 0 mg
• Sodium: 16.4 mg (0.7% DV*)
• Vitamin K: 109 mcg (137% DV*)
• Vitamin C: 48.4 mg (81% DV*)
• Vitamin A: 604 IU (12% DV*)
• Folate: 46.8 mcg (12% DV*)
• Manganese: 0.2 mg (9% DV*)
• Vitamin B6: 0.1 mg (9% DV*)
• Potassium: 247 mg (7% DV*)
• Thiamine: 0.1 mg (6% DV*)
• Iron: 0.9 mg (5% DV*)

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

Benefits

1. Help Protect Against Cancer with Antioxidants and Phytochemicals

Researchers report that the sulfur-containing compounds called sulforaphane are what give cruciferous veggies their cancer-fighting abilities, in addition to their distinct smell and sometimes bitter taste. Sulforphanes inhibit the harmful enzyme histone deacetylase, known to be involved in the progression of certain cancer cells, including breast cancer cells.

Brussels sprouts nutrition is also protective because it contains compounds called glucosinolates and isothiocyanates that can reduce your risk of certain types of cancer. Studies show that consuming Brussels sprouts specifically can reduce the risk for colon cancer.

One study found that Brussels sprouts’ high levels of glucosinolates, a special kind of compound that fights oxidative stress and helps the body detoxify itself, significantly increases the body’s defense against cancer progression.

Researchers have concluded that eating high-antioxidant foods like Brussels sprouts can enhance detoxification due to consuming high amounts of enzymes, which are partly responsible for stopping DNA damage in which cancerous cells mutate and form tumors. This decreases the risk for such cancers as skin cancer (melanoma), esophageal, breast, prostate, colon and pancreatic.

Additionally, Brussels sprouts also contain a high amount of chlorophyll, which has been shown to have anti-aging and antioxidant properties and may help block carcinogenic effects of cells.

2. Provide Bone-Building Vitamin K

Brussels sprouts are one of the top vitamin K foods around. Vitamin K is responsible for keeping the skeletal structure healthy and helps prevent conditions related to loss in bone mineral density, like osteoporosis or bone fractures. Vitamin K also helps with blood clotting, bone calcification and turning off inflammation in the body.

3. Boost the Immune System with Vitamin C

Brussels sprouts nutrition supplies a large amount of immune-boosting vitamin C. Vitamin C acts as a protective antioxidant in the body, reducing inflammation and cell damage. Essential for a strong immune system, vitamin C’s antioxidants keep your immunity strong against bacteria, viruses, toxins and other harmful invaders that can cause disease and illness.

Because of the protective effects of vitamin C, Brussels sprouts help maintain the health of your digestive tract, skin, eyes, teeth and gums. Vitamin C foods also protect your cells from free radical damage — and thereby reduce your risk of heart disease, cancer, autoimmune responses and more. The protective properties of Brussels sprouts may help stop the immune system from operating on overdrive in which autoimmune reactions lead to further damage.

4. Fight Inflammation and Heart Disease

According to research, cruciferous vegetables can significantly reduce the risk for cardiovascular disease-related mortality. The studies show high levels of inflammation are directly correlated with an increased risk for heart disease, stroke, diabetes and neurodegenerative disorders.

Brussels sprouts’ anti-inflammatory abilities are found in its supply of vitamin K, vitamin C, various antioxidants and even small amounts of omega-3 fatty acids. These vitamins, antioxidants and omega-3s work together to keep arteries clear of dangerous plaque buildup, lower cholesterol levels, fight high blood pressure, increase blood flow and maintain healthy, strong blood vessels. Such significant benefits reduce the chance of heart attack and other cardiovascular complications that affect millions of people every year.

Brussels sprouts nutrition is also powerful because they contain many special phytonutrients, antioxidants and compounds — including sulforaphane, glucobrassicin, glucoraphanin and gluconasturtiian — that are all effective at reducing oxidative stress, dangerous inflammation and heart disease. These phytonutrients, antioxidants and compounds help detoxify the body, support liver function, slow down free radical damage and prevent the formation of many common diseases, including heart disease.

5. Restore Digestive Health

Glucosinolates found in Brussels sprouts can help protect the vulnerable lining of the digestive tract and stomach. This helps reduce the chances of developing leaky gut syndrome or other digestive disorders. At the same time, sulforaphane found in Brussels sprouts facilitates in the body’s important detoxification process. These veggies can help with digestion by preventing bacterial overgrowth from occurring in the gut microflora.

Just one cup of cooked Brussels sprouts provides four grams of dietary fiber, which numerous studies show is important for maintaining digestive health. Unfortunately, today the person’s average diet contains far less than the recommended 25 to 30 grams of dietary fiber needed from whole foods like vegetables, fruits, beans, nuts and seeds. Fiber keeps your digestive system running smoothly, encourages regular bowel movements, prevents constipation or diarrhea, and detoxifies the body by pulling toxins and waste out of the digestive tract.

6. Protect Eye and Skin Health

Brussels sprouts nutrition contains the important antioxidants vitamin C and vitamin A. Vitamin C helps fight UV light damage that can lead to skin cancer or aged skin, while vitamin A foods offer protection against damage to the skin as well as the eyes. Consuming both vitamins serves to naturally slow aging, increase eye health, boost skin’s immunity and foster new cell growth.

Studies indicate that those who eat high amounts of antioxidant-containing fruits and vegetables lower their risk for age-related macular degeneration. Brussels sprouts nutrition includes the antioxidant zeaxanthin. Zeaxanthin works to filter out harmful light rays from entering the cornea. This helps protect the eyes from damage and disorders like macular degeneration.

Meanwhile, Brussels sprouts’ sulforophane compounds also help to reduce oxidative stress damage to the eyes — protecting against blindness, cataracts and other complications — and skin, warding off cancer and inflammation.

7. Provide a Source of Potassium for Proper Nerve Function

One cup of Brussels sprouts provides approximately 14 percent of your daily potassium needs. Potassium is an electrolyte that’s needed to maintain nerve function, muscle contraction, bone density, and all our nerve and muscle-related systems.

Involved in proper cell function, potassium is crucial for almost every part of the body. It helps maintain the membrane structure of cells and the transmission of nerve impulses, which making it vital for healthy heartbeat rhythms. It also plays a role in enzyme functions that are involved in carbohydrate metabolism.

8. Improve Brain Health

More and more studies show that dietary factors play a big part in neuronal function and synaptic plasticity of the brain because the gut and the brain have the ability to directly communicate with each other. Translation: Consuming high amounts of nutrients can protect brain health and improve mental function.

In particular, studies demonstrate that vegetables with sulforaphane offer protection against acute brain injuries and neurodegenerative diseases. Brussels sprout’s powerful antioxidants vitamin C and vitamin A, in addition to other nutrients shown above, help stop oxidative stress and inflammation that are capable of damaging brain cells.

9. Help Maintain a Healthy Pregnancy with Folate

Brussels sprouts nutrition contains a high supply of folate, which is often called folic acid. Folate is a naturally occurring B vitamin that’s critical for a healthy pregnancy and delivery. Helping the body to effectively produce new cells, folate plays a role in copying and synthesizing DNA and helps protect against birth defects.

Folate also helps the body utilize other B vitamins in addition to protein, protects against anemia, boosts immune function and can assist poor digestion. Present in large doses in many leafy green vegetables, folate is important for the healthy formation of the fetus’s neural tube. Acquiring enough folate can help prevent such birth defects as spina bifida.

10. Balance Blood Sugar and Fight Diabetes

Certain green vegetables like Brussels sprouts contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels. These compounds can increase insulin sensitivity and prevent prediabetes from turning into diabetes.

They can also help reduce complications for those with existing diabetes by managing blood glucose and preventing further oxidative stress or inflammation.

Uses in Traditional Medicine

How were Brussels sprouts used in traditional systems of medicine? In Traditional Chinese Medicine (TCM), Brussels sprouts are used to improve digestive health. Due to their high fiber content, they can ease issues like constipation and also help control hunger. According to TCM, Brussels sprouts have a warm temperature, sweet and pungent flavor, and ability to balance coolness in the body.

It’s recommended that cruciferous veggies be cooked to enhance digestion and to nourish the spleen, which can become taxed if bombarded with too many raw or cooling foods. In TCM, it’s said that the spleen is weakened by cold and damp foods. Therefore the best choices for someone with a spleen qi deficiency are warming and drying foods that are cooked with mild seasonings and spices.

Brussels Sprouts vs. Cabbage vs. Broccoli

Are Brussels sprouts just small cabbages? They look just like miniature cabbages, and that’s because Brussels sprouts are closely related to large types of cabbages and technically considered a form of cabbage themselves. Both are in the same plant family, however they differ because we eat the heads of cabbages that grow out of the ground, while we eat the smaller buds of Brussels sprouts that grow along the plant’s thick stalk.

Did you know there are over 100 different types of cabbages grown around the world? In terms of nutrition, Brussels sprouts are packed with fiber, protein, potassium, and vitamins A, C and K. Cabbage contains similar nutrients but has more calcium and less potassium and vitamin C. Both have a similar smell and taste when cooked. Red cabbage in particular has high antioxidant potential due to its supply of anthocyanins, flavonoid pigments that give plants a blue, red or violet hue and help protect against DNA damage.

When we compare broccoli vs. Brussels sprouts, we find that Brussels have a bit more calories, carbs, fiber, calcium, iron and potassium. Broccoli is higher in folate, vitamin C and vitamin A, although the two veggies are related and provide similar nutrients.

How to Buy and Store

When purchasing Brussels sprouts, look for those that are tightly packed with the pieces pressed firmly together and not splayed open. You want to look for a uniform texture and color across the sprouts, with no noticeable dark patches or wilting.

In order to ensure the nutrients are all still intact, it’s best to use Brussels sprouts within three to seven days after purchasing them if possible. Uncooked sprouts will remain fresh in your refrigerator longer than when they are cooked.

Either way, you can extend their shelf life by storing them in a sealed dry container or plastic bag if possible, along with a paper towel to absorb moisture.

How to Cook

What is the best way to cook Brussels sprouts? Sprouts can be sautéed, steamed, roasted, boiled and braised, but Brussels sprouts are usually most loved when roasted or sautéed, which highlights their flavor. 

Oven-roasting Brussels sprouts helps bring out their sweet, almost nutty taste and disguises some of their bitterness. This method also keeps them crispy and reduces the unpleasant, sulfurous odor that cruciferous vegetables can have.

Brussels sprouts tend to become stinky when overcooked or boiled, due to compounds called glucosinolate sinigrin that contain sulfur and give off an unpleasant odor. They may not always smell great, but these same compounds give cruciferous veggies their cancer-fighting properties.

Cook Brussels sprouts with oil, such as olive oil or coconut oil, and other flavor-enhancing ingredients — just be sure not to overdo the cooking. They only need to be baked in the oven for 15–20 minutes or until they are slightly brown.

Brussels sprouts have a distinct flavor that goes well with garlic, sea salt, mustards, spices, orange, lemon, vinegars, nuts, dried fruit and/or maple syrup. Simply serving sautéed Brussels sprouts with some cooked onions and garlic makes a nutritious side dish — one that pairs well with a grass-fed steak, wild-caught salmon or many other types of meals.

Brussels sprouts can also be enhanced when cooked with aromatics and cheese, so experiment with combinations like Brussels sprouts and balsamic vinegar, roasted Brussels sprouts with garlic, and roasted Brussels sprouts with parmesan.

Try adding these nutritional gems to your diet using one of these healthy Brussels sprout recipes:

• Turkey Bacon Brussels Sprouts Recipe
• Roasted Brussels Sprouts Recipe with apples and pecans
• Baked Brussels Sprouts Recipe walnuts and red onion
• Warm Autumn Salad Recipe with roasted Brussels sprouts

Risks and Side Effects

There is some concern over preliminary observations that cruciferous vegetables, including Brussels sprouts, can have a negative effect on thyroid function.

Cruciferous vegetables are the major source of glucosinolates in the human diet, and certain glucosinolates are converted into goitrogenic species, which may have an impact on thyroid function. However, studies now show that the benefits of cruciferous veggies outweigh the bad.

According to one study, when 10 volunteer subjects included Brussels sprouts in their normal diet every day for a period of time, the sprouts had no effect on thyroid function. Researchers believe that even though the sprouts contain high concentrations of glucosinolates, these molecules become inactive when cooked and don’t affect the thyroid negatively.

For this reason, experts still strongly recommend consuming cruciferous veggies and Brussels sprouts to the general public for their many proven health benefits.

Final Thoughts

• Brussels sprouts (Brassica oleracea) are vegetables in the cruciferous family, which also includes broccoli, cabbage, kale and other high-nutrient veggies.
• Cruciferous veggies are valued for their antioxidants that help fight cancer, fiber, calcium, potassium, folate, vitamin C and vitamin K.
• Benefits of Brussels sprouts include helping build bones, supporting the immune system, improving digestion, improving brain and metabolic health, fighting diabetes, and providing folate for a healthy pregnancy.
• Brussels sprouts can be cooked in many ways, or even eaten raw, but most people appreciate their taste most when they roasted, which highlights their flavor and reduces their stinky sulfur odor.

The post Brussels Sprouts Benefits for Fighting Disease, Plus Best Recipes appeared first on Dr. Axe.

Records of eating artichokes date back to Ancient Greece and the Roan Empire. There are texts indicating that these populations consumed the naturally occurring variant of the artichoke, the cardoon — especially for help managing rheumatism and gout — thanks to all artichoke nutrition has to offer.

Today, this native plant is still found in the same Mediterranean areas, where it continues to be a staple food in the healthy Mediterranean diet.

Artichokes should be a part of a healthy diet for many reasons. What are the benefits of eating artichokes? Believe it or not, artichokes are one of the top vegetables in terms of total antioxidant content — not to mention artichoke nutrition is high in vitamin C, A, K and more.

Artichoke extract supplements — which provide a concentrated dose of the veggie’s protective compounds, including chlorogenic acid, cynarin, luteolin and cymaroside — have also been shown to have cholesterol-lowering and disease-fighting effects.

Due to its high fiber quantity and phytonutrients, artichoke nutrition has a strong tie to preventing serious conditions, such as heart disease and cancer, as well as having positive effects on liver and digestive health. To top it off, artichokes also great taste and are versatile in recipes too, including both low-carb and keto recipes if  you’re watching your carb consumption.

What Is an Artichoke?

Did you know that there are actually about 140 different artichoke varieties in existence? Of these 140, only about 40 are grown commercially to be sold as food.

The globe artichoke, which has the species name Cynara cardunculus var. scolymus, is one of the most popular types. This species is also known as the French artichoke or green artichoke.

The name artichoke comes from the  word articiocco, which is most likely influenced by the word ciocco, meaning “stump.” The globe artichoke — the kind most often eaten today — is from the thistle species, a group of flowering plants characterized by leaves with sharp prickles on their margins.

The edible portion of the artichoke, usually called the “artichoke heart,” is actually the bud of the artichoke flower, formed before the flower begins to bloom. The budding flower head is a cluster of many small budding flowers, along with the edible base of the plant.

An artichoke plant can grow to be six feet in diameter and three to four feet in height.

Some noteworthy artichoke health benefits include having a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes. While artichoke hearts are often the most widely available and consumed part of the artichoke plant, the leaves are actually where many of the most powerful nutrients in the artichoke are stored.

In fact, artichoke extract supplements, which have become more popular over recent years due to their various heart health-promoting benefits, are largely derived from antioxidants and phytonutrients found in the leaves of this vegetable. Leaf extracts of the artichoke plant are used for their liver (hepato) protectant properties and also have anti-carcinogenic, antioxidative, antiviral and antibacterial effects.

Nutrition Facts

According to the USDA’s info on artichoke nutrition data, one medium-sized, cooked, boiled artichoke (about 120 grams) contains approximately:

• Calories: 63.6
• Total Carbohydrates: 14.4 g
  • Fiber: 6.8 g
  • Sugar: 1.2 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 0 g
  • Trans Fat: 0 g
• Protein: 3.5 g
• Cholesterol: 0 mg
• Sodium: 72 mg (3% DV*)
• Folate: 107 mcg (27% DV*)
• Vitamin K: 17.8 mcg (15% DV*)
• Manganese: 0.3 mg (13% DV*)
• Magnesium: 50.4 mg (12% DV*)
• Vitamin C: 9 mg (10% DV*)
• Niacin: 1.3 mg (8% DV*)
• Riboflavin: 0.1 mg (8% DV*)
• Phosphorus: 87.6 mg (7% DV*)
• Potassium: 343 mg (7% DV*)

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

Are there a lot of carbs in artichokes? Notice that this veggie is considered a high-fiber food, so while it contains 14 grams of carbohydrates, the 10 grams of fiber make the “net carbs” only four grams. This makes it a natural, rich-tasting vegetable for the keto diet.

The nutritional value of artichokes is also impressive considering one only provides about 60 calories but over 10 percent of your daily needs of five different essential nutrients. It’s particularly considered both a food high in folic acid and a food high in vitamin K.

Benefits

1. Artichokes Have Antioxidant Power that May Help Prevent Cancer

Artichokes are packed with a number of vital antioxidants and phytonutrients, such as quercetin, rutin, gallic acid and cynarin. Artichokes are a high-antioxidant food and have a high ORAC score (oxygen radical absorption capacity), which tests the power of a plant to absorb and eliminate free radicals.

Diets high in antioxidants may help ward off various types of cancer, since antioxidants are exactly what our bodies require in order to combat free radicals and slow the onset on diseases that are often seen in aging populations. Compounds present in artichokes — specifically rutin, quercetin and gallic acid — have been shown in studies to reduce the growth of cancerous cells and therefore prevent cancerous tumors from proliferating.

Artichokes have displayed their cancer-fighting abilities on two cancers in particular: breast cancer and hepatocellular carcinoma. Research published in both the Journal of Cellular Physiology and Oxidative Medicine and Cellular Longevity found that polyphenolic extracts from the edible parts of artichokes “induce apoptosis and decrease the invasive potential of the human breast cancer cell line MDA-MB231.”

Another study conducted by the National Research Centre’s Medicinal Chemistry Department in Dokki Giza, Egypt, looked at the protective effects of fish oil and artichokes on hepatocellular carcinoma in rats. The researchers concluded after dividing the rats into eight groups, “the results pointed that 10% fish oil and 1 g% leaves of artichoke succeeded to protect from hepatocellular carcinoma to a certain degree. In addition, they may be considered as protective foods against angiogenesis.”

2. Fights Cardiovascular Disease

Consuming artichokes and artichoke extract has been correlated with reductions in unhealthy cholesterol levels, high blood pressure and metabolic syndrome. Artichoke nutrition may also help calm inflammation in the body and improve blood flow.

People with higher levels of cholesterol are more at risk for developing heart disease and experiencing cardiac arrest or stroke. Luckily the powerful substance cynarin found in artichoke nutrition is one of the best natural remedies for bringing cholesterol back to a healthy level.

Research shows that the lipidic- and glycemic-reducing action of artichokes also help them prevent coronary heart disease and metabolic disorders. The cholesterol-lowering effects of artichoke hearts attributed mainly to its soluble fibers, particularly the kind called inulin.

One double-blind, randomized controlled trial also found that supplementing with artichoke leaf extract reduced total cholesterol, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol and triglyceride concentrations.

Artichoke extract and juice have also been shown to fight high blood pressure/hypertension. Additionally this veggie provides nutrients like magnesium and potassium that are important for healthy blood pressure.

3. Detoxes the Liver and Digestive System

Because of their ability to boost the production of digestive bile and to detox the body, artichokes are included on the GAPS diet plan protocol, which is a diet that was specifically created to nourish the digestive tract and restore proper gut health. Eating GAPS diet-approved foods like artichokes is correlated with improving gut flora, reducing symptoms related to digestive disease and boosting immunity — since much of the immune system is actually held within the gut.

Why are artichokes good for your liver? They contain a powerful antioxidant flavonoid called silymarin, which is an effective liver protectant.

Artichokes may even be able to help liver cells regenerate. A 2018 study found that artichoke extract supplementation increases antioxidant status in the liver, including levels of superoxide dismutase, catalase, glutathione and glutathione peroxidase.

Another substance in artichoke nutrition called cynarin has also been shown to positively stimulate the production of bile, which is produced by the liver and ultimately responsible for enabling digestion and helping with the absorption of nutrients. Without proper bile production, a good diet cannot be used to foster health because many of the essential nutrients and fatty acids are not properly absorbed.

Do artichokes help you poop? It’s believed that the artichoke benefits IBS and other digestive disorders because of its high fiber content, ability to reduce inflammation, and artichoke’s nourishing effect on the gut lining and liver.

One study published in the Journal of Alternative and Complimentary Medicine also found that artichoke leaf extract can be very helpful in relieving symptoms associated with irritable bowel syndrome (IBS), one of the leading digestive disorders in the world. IBS is a condition that often causes painful IBS symptoms, such as constipation, diarrhea, bloating, an upset stomach and more.

4. Excellent Source of Fiber, Which May Help with Weight Loss

Artichokes are very high in fiber, which is crucial for numerous functions in the body.

Fiber keeps the digestive system running smoothly and relieves conditions like constipation and diarrhea. It has the important role of helping the body detox itself of waste, extra cholesterol, sugar and toxins — plus fiber acts to facilitate liver function and make us feel full after eating.

Is eating artichokes good for losing weight? Studies have shown that consuming plenty of soluble fiber, like the kind found in artichoke nutrition, is a great way to keep off dangerous visceral fat — the kind that accumulates around your organs and can lead to various diseases. A diet high in fiber is correlated with maintaining a healthy weight and also reducing the risk for serious conditions, including colon cancer, heart disease and more.

Fiber is technically the part of any plant food that cannot be digested — therefore it must make its way through your digestive system and then out of your body. Essentially fiber is the substance that pulls food through your intestines, and without it you may suffer from issues like feeling overly hungry, constipation, energy spikes and dips, mood swings, weight gain, and bloating.

Artichokes nutrition may help with weight loss because it has the ability to swell and expand in your stomach and intestines, soaking up fluid and giving you the feeling of being full. This makes it harder for you to overeat, and it also helps balance cravings due to fiber’s ability to stabilize blood sugar.

5. Helps Control Diabetes and Metabolic Syndrome

The post Artichoke’s Profound Health Benefits, Plus How to Cook and Eat appeared first on Dr. Axe.

Just about everyone has eaten cabbage at one point or another in his or her life, whether as a New Year’s tradition or as part of the regular diet. But did you know that red cabbage is not the same as green cabbage, and I’m not just talking about color.

Red cabbage, also known as purple cabbage, is a cruciferous vegetable that’s delicious both raw and cooked. It’s often eaten raw in salads, steamed, braised or sautéed with other vegetables.

It’s also referenced as red kraut or blue kraut and can provide the much-needed benefits of probiotics in this form due to the fermentation process. In addition, the insoluble fiber from red cabbage is known to help prevent constipation, lower the risk of developing diverticular disease and may help relieve symptoms of some gastrointestinal conditions, such as IBS symptoms.

That’s not all. Red cabbage benefits extend even further, as you’ll learn below — and why you want to include this tasty veggie in your rotation.

Red Cabbage Nutrition Facts

A one-cup serving of raw, chopped red cabbage (approximately 89 grams) contains about:

• Calories: 27.6
• Total Carbohydrates: 6.6 g
  • Fiber: 1.9 g
  • Sugar: 3.4 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.02 g
  • Polyunsaturated Fat: 0.07 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 1.3 g
• Sodium: 24 mg (1% DV*)
• Vitamin C: 50.7 mg (56% DV)
• Vitamin K: 34 mcg (28% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Manganese: 0.2 mg (9% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Vitamin A: 49.8 mcg (6% DV)
• Potassium: 216 mg (5% DV)
• Folate: 16 mcg (4% DV)
• Iron: 0.7 mg (4% DV)
• Calcium: 40 mg (3% DV)
• Magnesium: 14.2 mg (3% DV)

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

Health Benefits

1. Boosts the Immune System

Red cabbage contains ever-so-important vitamin C, a crucial antioxidant needed in order for our bodies to have strong immune systems. It stimulates the activity of white blood cells, forming the first line of defense for the immune system.

Nutrient-dense antioxidants such as vitamin C are known to have high antioxidant potency to assist in minimizing harmful effects of reactive species. As one of the top vitamin C foods on the planet, red cabbage is a major immune system booster.

The immune system is extremely vulnerable to oxidant and antioxidant balance, as uncontrolled free radical production can impair its function and defense mechanism. These free radicals can form in the body and promote tissue damage.

However, antioxidants are the perfect defense mechanisms for the immune system and can help fight off intruders, including cancer. Additionally, vitamin C is important in the formation of collagen, which keeps our bodies and cells connected and solid.

Due in large part to its vitamin C content, red cabbage is a high-antioxidant food that fights free radical damage and strengthens the immune system.

2. Fights Inflammation and Arthritis

Red cabbage contains phytonutrients that may help reduce chronic inflammation. One compound in red cabbage that may be responsible is sulforaphane (found in many cruciferous vegetables), a potent inflammation killer.

According to the Arthritis Foundation, eating a diet filled with anthocyanin-rich fruits and vegetables like red cabbage should be a part of an arthritis patient’s daily regimen. These type of anti-inflammatory foods may help naturally treat arthritis inflammation and arthritic complications.

3. Aids Healthy Bones and Reduces the Risk of Osteoporosis

Red cabbage is a vitamin K-rich food, and we know that vitamin K increases the amount of a specific protein required to maintain bone calcium, thus reducing the risk of osteoporosis. Women, in particular, seem to have higher bone density when eating a diet high in vitamin K.

Some research indicates vitamin K supplementation may effectively prevent bone fractures and help sustain bone density, which is why red cabbage is a good addition to an osteoporosis diet.

During the first 20 or so years of life, skeletal tissue continues to form. From that point until about age 40, your body maintains the bone mass you have at 20.

Women experiencing menopause will then experience a rapid decline in the density of their bones, with men finally joining in around age 70. The less strong your bones become, the more likely you are to experience fractures. These fractures debilitate older people and are among the leading causes of lost mobility (becoming bedridden), which can then drastically decrease the ability to live a healthy life.

That’s why vitamin K-rich foods like red cabbage are so important to help maintain bone health and delay or prevent osteoporosis.

4. Combats Chronic Disease

During the course of the normal human life, cell degeneration will happen no matter how healthily you live. However, by filling your diet with foods high in antioxidants, you can give your body the best chance possible at preventing and combating serious chronic diseases.

As a Brassica vegetable, red cabbage is one of those antioxidant-rich foods, with an ORAC value of 2,496 when raw and 3,145 when boiled. Brassica vegetables like red cabbage, kale and broccoli are thought to aid the body in preventing chronic diseases like cancer, heart disease and diabetes.

In a laboratory study from the University of Auckland in New Zealand, researchers compared antioxidant potential of six plants high in anthocyanins (flavonoid pigments that give plants a blue, red or violet hue). Red cabbage, along with four of the other five plants, had significant antioxidant activity and successfully protected against one type of internal DNA damage caused by a specific colon cancer cell line, suggesting red cabbage may be a cancer-fighting food.

5. Promotes a Healthy Gut

We know that probiotic foods provide a good dose of much-needed good bacteria that our digestive systems crave, but what does that have to do with red cabbage? I’m sure you have heard of kimchi. Most kimchi is made from green cabbage, but kimchi made from red or purple cabbage is becoming more popular.

Kimchi is a traditional Korean fermented food — in fact, it’s one of the most popular vegetable probiotic foods in the world.

Probiotic-rich foods like kimchi support gut health by supporting the growth of healthy bacteria, protecting against leaky gut syndrome and boosting immunity. According to scientists at Pusan National University in Korea, kimchi may also protect against obesity, blood clots, age-related degeneration, neurodegeneration and even skin issues.

In addition, a 2021 pilot study found that red cabbage extract had a positive influence on the gut microbiome of obese volunteers and “may play a potential role in the management of obesity in adults.”

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

Related: Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler?

Red Cabbage vs. Green Cabbage

As I mentioned above, the purple color of red cabbage is thanks to the anthocyanin pigments in contains. Depending on the acidity of the soil in which a plant containing anthocyanin is grown, this pigment can look red, purple or even blue.

While green cabbage still offers great aids to health, the color of red cabbage is what makes it the clear winner in overall antioxidant load. Plant geneticists at Cornell University concluded that “the amount of total anthocyanins in red cabbage was found to be positively correlated with total antioxidant power, implicating the potential health benefit of red cabbage to human health.”

Red cabbage has a rich and well-documented history dating back to the height of Roman and Greek society, although some sources believe it’s been cultivated thousands of years even before those cultures wrote about it. The original version of the wild cultivar of red cabbage was grown originally in the Mediterranean region.

Many figures in history have contributed to the popularity of cabbage, including the Roman statesman, Cato, who is probably the person responsible for creating the coleslaw dish when he insisted on eating raw cabbage with vinegar. Pliny the Elder, a famous Roman citizen who served in the military, who was a philosophy and recorded common health practices of the ancient Romans, wrote about cabbage in “Natural History,” noting its medicinal properties both as a food and in poultice form.

Although the first official record of cabbage didn’t appear until 1536 in Europe, it’s thought the Celts of the central and western parts of Europe may be even more responsible for the booming cabbage business dating back even before the Romans and Greeks. People in the southern parts of the Mediterranean probably developed cultivars of cabbage that could stand warmer temperatures than its original home.

Jacques Cartier likely brought cabbage to the Americas in the 1540s, where it was replanted by colonists in the United States. However, it was 1669 before this plant would be written about in pre-United States records. Native Americans and United States citizens alike were known to plant and eat this valuable veggie by the 18th century.

The original shape of cabbage, referred to as “round-headed,” has given way through the years to a number of other cabbage shapes, including flat-headed, egg-shaped, conical and pointed.

While both red and green cabbage are good for you, red cabbage packs a more powerful nutritional profile. For example, red cabbage contains more vitamin C than green cabbage. In fact, red cabbage has more vitamin C than oranges, believe it or not.

Red and green cabbage are two different cabbage varieties, but they have a similar flavor. Red cabbage tends to be more peppery and is usually smaller and denser than green cabbage heads.

The leaves of the red cabbage are dark purple or reddish, which comes from the pH levels of the soil in which it’s grown, as well as the pigment that comes from the nutritionally valuable anthocyanins in contains.

In acidic soils, the leaves usually grow more reddish, while in neutral soils, they grow more purple. This explains why the same plant is known by different colors in various regions.

Red cabbage needs well-fertilized soil and sufficient humidity to grow at its best. It’s a seasonal plant, seeded in spring and harvested in late fall.

How to Use (Recipes)

There are numerous ways to prepare red cabbage, such as red cabbage slaw, braised red cabbage, steamed red cabbage or simply eating it raw in salads. When cooking, red cabbage normally turns blue. However, if you want to retain the red color, you need to add apple cider vinegar or acidic fruit to the pot.

Like most plants that we eat, once heated, the nutritional benefits begin to diminish. A study was conducted showing just how this works with red cabbage.

The results of this comparison of the difference between steaming, microwaving, boiling and stir-frying cabbage found that every cooking method decreased the overall nutrition and anthocyanin capacity of red cabbage. Steaming, though, did help retain a good amount of other antioxidants and vitamin C.

According to these researchers, Asian cooking methods may be your best bet if you do choose to cook cabbage. While eating it raw will avoid any loss of nutritive value, by using less water and shorter cooking times (particularly using a steaming method, not microwaving or boiling the cabbage) it can still provide you plenty of nutritional punch.

Also, lightly rinsing but not scrubbing the cabbage totally clean allows you to retain important gut-enhancing bacteria that come from eating dirt.

Red Cabbage Recipes

You can integrate red cabbage into many different types of recipes. Try the following red cabbage recipes to reap the nutritional rewards:

• Mexican Chicken Pozole Verde
• Fish Taco Recipe (on Lettuce Wraps!)
• Stuffed Cabbage Rolls with Lamb Recipe