Articles and Recipes

Miscellaneous ingredients

What are the health benefits of various ingredients you probably use when cooking? Read about some of them below:

Apple Cider Vinegar (a fermented food)

  • Foods that will supply probiotic bacteria include vinegars, active bacteria yogurts, kefir, sour cream, cheeses, and other foods that have been fermented with Lactobacillus or contain Bifidobacteria, the beneficial types of bacteria. Foods that will nourish probiotic bacteria or prebiotics, include foods that contain soy fiber, inulin (from chicory or Jerusalem artichoke), raw dandelion greens, garlic, leeks, onions, asparagus, bananas, and rice fiber.

 

Arugula

  • Arugula is part of the cruciferous vegetable family.

 

Basil

  • The unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.
  • These anti-bacterial properties of basil are associated with its volatile oils, which contain estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene.
  • Basil is an extremely high source of vitamin K and a good source of manganese and copper.

 

Black Pepper

  • Black pepper is rich in manganese as well as antioxidant and antibacterial properties. It helps improve digestion by increasing hydrochloric acid secretion in the stomach.

 

Bulgur

  • Bulgur wheatis a staple of Middle Eastern cuisine.  To make bulgur, whole-wheat kernels are simmered and then baked, which reduces the amount of time they take to cook. The grains can be kept whole, but they’re often crushed or cracked. Don’t confuse cracked bulgur with cracked wheat, which takes longer to cook.  One cup of cooked bulger has 8 grams of dietary fiber including some soluble fiber, but about 90 percent insoluble fiber, which makes it an excellent source. Bulger is also high in iron and B vitamins.

 

Capers

  • Capers are the buds of a small bush used for centuries in Mediterranean cuisine. They grow in arid regions with poor, rocky soils, and have developed an unusually high levels of antioxidant polyphenols to protect their flower buds.  As a result, capers have one of the highest polyphenols found in foods.  These include kaempferol, quercetin and rutin.
  • Capers also have a high content of carotenoids, especially lutein. Capers also contain copper, iron and vitamin K.

 

Carrots

  • While carrots can be enjoyed in a wide variety of colors—from whites and yellows to reds and purples—the most commonly consumed carrots in the U.S. are orange in color. All varieties of carrots contain valuable amounts of antioxidant nutrients. Included in this category of nutrients are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene or pro-vitamin A. In most varieties of carrots, beta-carotene is by far the most plentiful antioxidant nutrient, accounting for over 95% of all carotenoids in many carrot varieties. Other phytochemicals in carrots include: leutein, hydroxycinnamic acids and anthocyanins (in purple carrots).
  • Of course, because beta – carotene converts to vitamin A in the body, orange carrots contribute a high amount to the diet. The darker the orange color, the more beta carotene will be present.  Carrots are also rich in biotin, vitamins K, C, B6, dietary fiber, molybdenum and potassium.
  • Health studies on carrots show benefits across a wide range of areas, including not only cardiovascular health, but also eye health, liver health, and cancer protection.

 

Chickpeas (Garbanzo beans) See legumes.

 

Chives

  • Chives are related to onions and garlic, with long green stems and a mild, not-too-pungent flavor. The green stems are the part of the chives that are used as an herb. Chive stems are hollow and are usually used fresh.

 

Cinnamon

  • Cinnamon is one of the oldest spices known and has a long history both as a spice and as a medicine.
  • Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances. These components are anti-inflammatory, with anti-blood clotting, anti-microbial, and help with blood sugar control.
  • In addition to its unique essential oils, cinnamon is an excellent source of fiber and the trace mineral manganese while also a very good source of calcium.

 

Coriander

  • The use of coriander can be traced back to 5,000 BC, making it one of the world’s oldest spices. The fruit of the coriander plant contains two seeds which, when dried, are the portions used as the dried spice. When ripe, the seeds are yellowish-brown in color with longitudinal ridges. Coriander seeds are available whole or in ground powder form.
  • Coriander’s volatile oil is rich in beneficial phytonutrients, including carvone, geraniol, limonene, borneol, camphor, elemol, and linalool. Coriander’s flavonoids include quercitin, kaempferol, rhamnetin, and epigenin. Plus, coridander contains active phenolic acid compounds, including caffeicand chlorogenic acid.

 

Cruciferous Vegetables – (Cabbage, : bok choy, kale, broccoli, cauliflower, Brussels sprouts, cabbage, rutabaga, turnip and collard greens, etc)

  • These vegetables are an excellent sources of vitamin C, vitamin A (in the form of carotenoids), Vitamin K, dietary fiber, manganese, calcium, riboflavin, viamin B6, and a good source of iron, copper and vitamin E. The antioxidant support provided by collard greens in vitamins C, A, E and manganese, extends to phytonutrients. Caffeic acid, ferulic acid, quercetin, and kaempferol are among the key antioxidant phytonutrients provided by collard greens. This broad – spectrum antioxidant support helps lower the risk of oxidative stress in our cells
  • As an excellent source of vitamin K and a good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), collard greens provide us these two powerful anti-inflammatory nutrients. One of the glucosinolates found in collard greens—glucobrassicin—can be readily converted into an isothiocyanate molecule called I3C, or indole-3-carbinol (I3C). I3C is an anti-inflammatory compound that can actually operate at the genetic level, prevent the initiation of inflammatory responses at a very early stage.

 

Cucumber

  • Cucumber seeds contain a wide variety of phytonutrients, including both carotenoids and flavonoids.  It’s a good thing that we usually leave the seeds intact.  Cucumbers are also very rich in vitamin K.
  • Several key lignans in cucumbers that had been more prominently associated with cruciferous vegetables (like broccoli) or allium vegetables (like onions or garlic). We now know that cucumber lignans include lariciresinol, pinoresinol, and secoisolariciresinol. Similarly, cucumbers are now known to contain phytonutrients that are members of the terpenoid family including cucurbitacins A, B, C, D, and E. All of the above phytonutrients have the potential to lower risk of oxidative stress and chronic inflammation. Decreased risk in these areas is also associated with decreased risk of multiple chronic diseases, and especially risk of certain cardiovascular diseases and certain cancers.

 

Cumin

  • Cumin seeds are an excellent source of iron. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation.
  • Research has also shown that cumin seeds may also have anti-carcinogenic properties.

 

Curry Powder

  • Curry powder is a blend of several spices that are used to mimic the flavors of Indian cuisine. The most common spices included in curry powder are turmeric, coriander, cumin and fenugreek. Ginger, garlic and black pepper are also included in some curry powder blends. These spices can have powerful benefits for your health.

 

Edamame – whole, immature soybeans

  • Soybeans have been cultivated in China for thousands of years, and they also became popular in other Asian countries. Many countries in the world depend on soybeans and other legumes as key sources of dietary protein. Whole soybeans versus isolated soybean derivatives have been shown to contain many health benefits.  Fermented soybean foods may provide more benefits than unfermented ones.
  • Along with this increasing interest in soy protein has come the discovery of very small and unique proteins in soy, typically referred to as “peptides.” Examples of unique peptides in soybeans include defensins, glycinins, conglycinins and lunasin, and all are now known to provide us with health benefits, including benefits in the areas of improved blood pressure regulation, better control of blood sugar levels, and improved immune function.
  • Increased activity of antioxidant enzymes—including superoxide dismutase, glutathione peroxidase, catalase, and glutathione reductase—has now been linked to intake of genistein from soy. Another group of antioxidant phytonutrients called phenolic acids has also been recently investigated in soybeans. Antioxidants found in this legume are phenolic acids, including caffeic, coumaric, ferulic, and sinapic acid.  A complete list of phytochemicals is found on the WHF website.
  • Soy beans are rich in folate, vitamin K, calcium, magnesium, iron and fiber as well as the minerals copper, manganese, molybdenum, phosphorus, and potassium; the B vitamin, riboflavin; and omega-3 fatty acids (in the form of alpha-linolenic acid).
  • If you have a family history of hormone-related cancers like breast cancer or prostate cancer, it is recommended that you consult with your healthcare provider before consuming very large amounts of soy in your diet. It is also recommended that you choose whole food soybean products whenever possible, rather than highly processed versions like soy protein isolates and soy protein concentrates.

 

Eggs

  • Eggs have long been recognized as a source of high-quality protein, as they contain all the essential amino acids in amounts to be the reference standard for food protein. Also, eggs contain all B vitamins are found in eggs, including vitamins thiamin, riboflavin, niacin, pantothenic acid, B6, B12, choline, biotin, and folic acid.  They are the one of the richest sources of choline of all foods.  Egg yolks are the source of all four fat soluble vitamins, A, D, E and K.
  • Eggs contain important phytonutrients including the carotenoids lutein and zeaxanthin that help prevent macular degeneration. Eggs are naturally rich in omega 3 fatty acids, but for eggs whose hens are pasture raised, this amount increases greatly.  The pasture raised eggs would also contain more carotenoids as well as conjugated linoleic acids as other pasture raised meats and dairy products.
  • Eggs contain iron, phosphorus, molybdenum and are a rich source of two minerals that can sometimes be difficult to obtain from other foods – selenium and iodine.

 

Fenugreek

  • Fenugreek leaves can be dried and used as herbs, the seeds can be ground into a spice, and the plant matter itself can be used as a vegetable, like sprouts and microgreens.
  • Fenugreek contains a variety of beneficial nutrients, including iron, magnesium, manganese, and copper, as well as vitamin b 6, protein, and dietary fiber.  Fenugreek also contains powerful phytonutrients, including choline, trigonelline, yamogenin, gitogenin, diosgenin, tigogenin, and neotigogens.
  • Research has shown that fenugreek is involved in many health benefits including lowering cholesterol and reducing the risk of cardiovascular disease, helps control blood sugar and can be beneficial to lactating mothers.

 

Fermented Foods

  • Fermented foods supply probiotic bacteria include vinegars, active bacteria yogurts, kefir, sour cream, cheeses, and other foods that have been fermented with Lactobacillus or contain Bifidobacteria, the beneficial types of bacteria. Foods that will nourish probiotic bacteria or prebiotics, include foods that contain soy fiber, inulin (from chicory or Jerusalem artichoke), raw dandelion greens, garlic, leeks, onions, asparagus, bananas, and rice fiber.

 

Fish (Red Snapper, salmon)

  • All fish are excellent sources of good fats, proteins and nutrients. Cod, haddock or pollock are in deep cold waters. These fish are especially are rich in omega 3 fatty acids as well vitamins B6 and B12.  They are excellent sources of iodine, selenium, phosphorus and lean protein.  Cold water and other fish have multiple cardiovascular health benefits including lowering triglycerides and high blood pressure.

 

Garlic

  • While garlic is an excellent source of manganese and vitamin B6, a very good source of vitamin C and copper, and a good source of selenium, phosphorus, vitamin B1, and calcium, the sulfur-containing compounds in this allium vegetable have been shown to provide health advantages in a wide variety of body systems.  Other allium vegetables are onions, leeks, chives, shallots, and scallions.
  • These compounds include: sulfur-containing amino acids and peptides, thiosulfinates, sulfoxides, sulfides, diallyl sulfides and polysulfides, vinyldithiins and ajoenes.  Benefits include reduced risk of cardiovascular disease and several different kinds of cancers.

 

Grapes

  • Grapes are very good sources of both vitamin K and copper. Research keeps adding to the list of phytochemicals in grapes including various forms of stilbenes including the much -researched resveratrol, flavanols, phenolic acids and carotenoids.
  • Grapes have also been shown to contain the hormone and antioxidant melatonin as well as unique oligopeptides (small protein-like molecules) that have anti-bacterial and other properties.
  • The wealth of phytochemicals in grapes give us many health benefits including antioxidants and anti-inflammatory action that lowers the risk for cardiovascular disease and cancer, helps regulate blood sugar, and play a role in cognitive health and longevity.

 

Hemp

  • Technically a nut, hemp seeds are very nutritious. They are exceptionally rich in several essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3) and gamma-linolenic acid (18:3 omega-6; ‘GLA’). The two main proteins in hempseed are edestin and albumin. Both of these high-quality storage proteins are easily digested and contain nutritionally significant amounts of all essential amino acids. In addition, hempseed has exceptionally high levels of the amino acid arginine. This makes hemp higher in good quality protein than chia and flaxseeds.
  • Hemp seeds are a great source of vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
  • They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.

 

Legumes (all beans, peas and lentils)

  • Beans, peas and lentils are all seeds that grow inside pods and are A southern staple, black eyed peas have been cultivated since pre-historic times in China and India and are related to the mung bean.  They were brought to the West Indies from West Africa by slaves, by earliest records in 1674.  Originally used for livestock, they became an important food for the Confederate South.
  • All legumes have an amazing amount of soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that combines with bile (which contains cholesterol) and takes it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
  • In some research studies, higher legume consumption has been associated with as much as an 80% reduction in heart attack risk.
  • Legumes also have significant amounts of folate, manganese, copper, phosphorus, potassium, thiamin, iron and magnesium.

 

Lemons/Limes

  • Lemons and limes, like other citrus are excellent sources of vitamin C. Vitamin C is one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body.  Vitamin C is also vital to the function of a strong immune system. Research has shown that consumption of vegetables and fruits high in vitamin C is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
  • Lemons and limes also contain unique phytochemicals that have antioxidant and anti-cancer properties.  Of special interest in limes have been flavonoids called flavonol glycosides, including many kaempferol-related molecules.

 

Lentils

  • Lentils have the same health benefits as other legumes.

 

Maple Syrup

  •   Maple syrup is rich in manganese as well as zinc. Both of these minerals serve as antioxidants,

contributing to the quenching of free radicals that can cause cellular damage. These nutrients

also contribute to a healthy immune system.

 

Mint

  • The mentha, or mint, family refers to a group of around 15 to 20 plant species, including peppermint and spearmint. The health benefits of mint are primarily due to its antioxidant content.  Peppermint contains the substance rosmarinic acid, which has several actions that are beneficial in asthma. In addition to its antioxidant abilities in neutralizing free radicals, rosmarinic acid has been shown to reduce inflammation.  Rosmarinic acid (rosA) is a polyphenolic compound naturally present in spearmint, peppermint, fennel, and other species of the Lamiaceae family and has been shown to have anti-inflammatory, antioxidant, immunosuppressant, and antibacterial activity.

 

Mustard

  • Like other cruciferous vegetables mustard seeds contain plentiful amounts of phytonutrients called glucosinolates. Glucosinolates can be broken down to isothiocyanates from enzymes in mustard seeds. Isothiocyanates in mustard seeds and other cruciferous vegetables have been studied for their anti-cancer effects.  Mustard seeds are excellent sources of  magnesium and selenium which have health benefits for the heart.  Mustard seeds are also rich in omega 3 fatty acids and manganese and good sources of phosphorus, copper and thiamin.
  • Black mustard seeds have the most pungent taste, while white mustard seeds, which are actually yellow in color, are the most mild and are used to make American yellow mustard. Brown mustard, which is a dark yellow in color, has a pungent acrid taste and is the type used to make Dijon mustard.

 

Nutmeg

  • Nutmeg contains the minerals manganese and copper. These compounds are used by the body as co-factors for the antioxidant enzyme called superoxide dismutase. Superoxide dismutase can help reduce the oxidative damage and inflammation in your body.
  • Nutmeg powder is also rich in vitamins. There are vitamin A, vitamin B-complex and vitamin C contained. Furthermore, there are folic acid, riboflavin, niacin, and many flavonoid anti-oxidants like beta-carotene.

 

Olive Oil (Extra Virgin)

  • Extra Virgin Olive Oil (EVOO) is a monounsaturated plant oil and is lower than many other plant oils in polyunsaturated fats which tend to be less stable because polyunsaturated fats are more easily oxidized. In addition, EVOO is also lower in free fatty acids than many other plants oils and this lower level also helps to decrease the chance of oxidation.
  • EVOO is rich in many phenols and polyphenols including simple phenols, secoiridoids, flavones, hydroxycinnamic acids, anthocyanidins, flavonols, flavonoid glycosides, lignans and hydroxybenzoic acids.
  • Most of these phenols and polyphenols have been studied individually for their anti-inflammatory properties and have been shown to provide us with anti-inflammatory benefits, especially related to reduced inflammation in our cardiovascular system.
  • Even though olive oil’s monounsaturated fats are more stable and heat-resistant than the polyunsaturated fats that predominate in other oils, olive oil should always be stored properly. In this case, proper storage means tightly sealed to minimize exposure to oxygen in the air and in a dark place (if packaged in glass) to minimize exposure to light. Both oxygen and light can interact with the phenols, polyphenols, and other phytonutrients in olive oil and prevent them from providing us with health benefits. Purchase only as much as you will use in one to three months as phenolic content is lost after that time.

 

Olives

  • The color of an olive is not necessarily related to its state of maturity. Many olives start off green and turn black when fully ripe. However, some olives start off green and remain green when fully ripe, while others start of black and remain black. Water curing, brine curing, and lye curing are the most common treatment processes for olives, and each of these treatments can affect the color and composition of the olives.
  • All varieties of olives provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients. Important phytochemicals in olives include: simple phenols, terpenes (including secoiridoids and triterpenes), flavones, hydroxycinnamic acids, anthocyanidins, flavonols, hydroxybenzoic acids and hydroxyphenylacetic acids.
  • The high monounsaturated fat content of olives has been associated with reduced risk of cardiovascular disease. Olives provide almost three-quarters of their fat as oleic acid, a monounsaturated fatty acid. (In addition, they provide a small amount of the essential fatty acid called linoleic acid, and a very small amount of alpha-linolenic acid, an omega-3 fatty acid.)
  • Olive benefits have been demonstrated for the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system, inflammatory system, and digestive system.

 

Onions (Scallions, shallots, chives, leeks, etc.)

  • The onion familhy are a very good sources of conventional nutrients like manganese, vitamin B6, copper, vitamin C, fiber, phosphorus, potassium, folate, and thiamin.
  • In addition, there are many unique phytochemicals in the onion family such as the flavonoids fisetin, quercetin kaempferol and isorhamnetin. Research has shown health benefits across our organ systems, but especially anti-oxidant and anti-inflammatory benefits for the cardiovascular system.
  • Green onions or scallions are the immature version of regular onions. The green stems are rich in beta-carotene, lutein and zeaxanthin as well as vitamin K.

 

Oregano

  • The volatile oils in this spice include thymoland carvacrol, both of which have been shown to inhibit the growth of bacteria.
  • Oregano contains numerous phytonutrients—including thymoland rosmarinic acid—that have also been shown to function as potent antioxidants that can prevent oxygen-based damage to cell structures throughout the body.
  • Oregano is a good source of soluble dietary fiber that lowers cholesterol levels and reduces the risk of colon cancer. Oregano is also an excellent source of vitamin K, manganese, iron and calcium.

 

Parmesan Reggiano Cheese

  • Parmigiano Reggiano cheese stands out for its high nutritional value. P-R cheese is a homemade Italian food, made from raw cows’ milk produced in a limited geographic area in Northern Italy.  The milk comes from cows whose diet is mainly composed of grass and hay in the area of origin, without the use of silage.
  • Parmigiano Reggiano cheese is easy digested, has ready to use proteins and lipids, is lactose free, rich in calcium, and has possible prebiotic and probiotic effects.

 

Pecans

  • Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. Research has shown that pecans the same flavonoid contents found in almonds, cashews, pistachios and walnuts. Compared to other nuts, pecans also have the high levels of gamma-tocopherols, which is a form of vitamin E and another key antioxidant. Two separate studies have suggested that theincrease in gamma-tocopherols levels helps prevent the oxidation of cholesterol.

 

Pistachio Nuts

  • Pistachio nuts are a rich source of energy from monounsaturated oils like other tree nuts, but pistachios also contain beta -carotene (pre- vitamin A), lutein, vitamin E, ribofavin, thiamin, niacin, pantothenic acid, Vitamin B6, folate, copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

 

Quinoa

  • Quinoa has significantly greater amounts of both amino acids lysine and isoleucine (especially lysine), and these greater amounts of lysine and isoleucine allow the protein in quinoa to serve as a complete protein source.
  • About 28% of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 5% come in the form of alpha-linolenic acid or ALA—the omega-3 fatty acid most commonly found in plants and associated with decreased risk of inflammation-related disease.
  • One cup of quinoa provides 2.2 milligrams of gamma-tocopherol—a form of vitamin E that has been more closely associated with certain anti-inflammatory benefits in health research. Quinoa is also a good source of RDA nutrients like folate, zinc, and phosphorus
  • Quinoa seeds can be phytonutrient-rich and can provide significant amounts of antioxidants like ferulic, coumaric, hydroxybenzoic, and vanillic acid. The antioxidant flavonoids quercetin and kaempferol are also especially plentiful in quinoa. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration of high-flavonoid berries like cranberry and lingonberry
  • The list of anti-inflammatory nutrients in quinoa includes phenolic acids (including hydroxycinnamic and hydroxybenzoic acids), members of the vitamin E family like gamma-tocopherol, and cell wall polysaccharides like arabinans and rhamnogalacturonans.
  • Because of the high protein, dietary fiber, anti-oxidant and anti-inflammatory nutrients in quinoa, animal and human research studies show promising risk reduction for diabetes, cardiovascular disease and allergies.

 

Raw Honey

  • Research has shown that particularly dark honey may contain levels of antioxidants in phenolic compounds comparable to those found in apples, bananas, oranges and strawberries. It is also an excellent source of antibacterial properties.

 

Red Pears

  • In addition to being rich in dietary fiber and copper and a good source of vitamins C and K, pears are rich in phenolic compounds.
  • Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been shown to contain about half of the pear’s total dietary fiber.
  • Red skinned pears are also rich in phytonutrients, beta – carotene, lutein and zeaxanthin.

 

Red Pepper Flakes

  • These flakes are made from a variety of hot red peppers that have been dried and crushed. Chili peppers belong to the family of foods bearing the Latin name Capsicum.  Capsaicin is a potent inhibitor of the inflammatory processes in our body. The hotter the chili pepper, the more capsaicin it contains.  Topical capsaicin is now a recognized treatment option for osteoarthritis pain.
  • The bright color of red chili peppers signals its high content of beta-carotene or pro-vitamin A. Just two teaspoons of red chili peppers provide about 6% of the daily value for vitamin C coupled with more than 10% of the daily value for vitamin A. Hot red peppers are also an excellent source of vitamin E.

 

Romaine Lettuce

  • Not all lettuce is created equal. Romaine, also known as Cos, has deep green, long leaves with a crisp texture and deep taste.  Because of the deep green color, romaine is very rich i vitamin K and beta carotene (pro-vitamin A).  Romaine is a good source of vitamin C and K, folate, other B vitamins, potassium and molybdenum.   All lettuce is a great source of soluble and insoluble dietary fiber.

 

Rosemary

  • Rosemary is a good source of carotinoids or pro-vitamin A as well as powerful antioxidants found in the compounds carnosol, carnosic acie, ursolic acid, rosmarinic acid and caffeic acid.

 

Rose Water

  • Rose water can be traced back to the 10th century, during the Persian empire where rose petals were used to decorate and flavor Persian cuisine. During the time of the Crusades, rose water made its way through Europe where it was used to wash hands before large Medieval feasts.  Rose water is created through the distillation of rose petals in steaming water.
  • Rose water contains a number of antioxidants including flavonoids and anthocyanins. Its petals are nutritionally dense, containing vitamins A, C, E, and B.

 

Spinach

  • Spinach is rich in many vitamins and minerals including fat soluble vitamins A, K and E as well as water soluble vitamins B6, folate and riboflavin. It is an excellent source of the minerals manganese, iron, copper, calcium and potassium.
  • Spinach has many anti-inflammatory nutrients including the phytochemical flavonoids spinacetin, patuletin, jaceidin and methylenedioxyflavones.
  • The carotineoids lutein and zeaxanthin as well as epoxyxanthophylls, neoxanthin and violaxanthin are found in abundance in spinach.
  • All of the flavonoids and carotinoids listed above have been shown to have anti-inflammatory properties, especially in the digestive tract.
  • Spinach is also a good source of the omega-3 fatty acid, alpha-linolenic acid (ALA).

 

Thyme

  • Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion.  The volatile oil components of thyme are now known to include carvacolo, borneol, geraniol, but most importantly, thymol. Thymol—named after the herb itself—is the primary volatile oil constituent of thyme, and its health effect appears to be increasing the percentage of healthy fats found in cell membranes and other cell structures.
  • Thyme also contains a variety of flavonoids, including apigenin, naringenin, luteolin, and thymonin. These flavonoids increase thyme’s antioxidant capacity, along with manganese.
  • For thousands of years, herbs and spices have been used to help preserve foods and protect them from microbial contamination, now research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated foods.
  • Thyme is also an excellent source of vitamin C, a very good source of vitamin A, and a good source of iron, manganese, copper, and dietary fiber.

 

Tofu

  • Tofu is a surprisingly versatile form of soybeans that is made by curdling soymilk so that its proteins become coagulated and then pressed into a sliceable cake. There is existing research that indicates the possibility of certain health risks from consumption of highly processed forms of soy (like soy protein isolate or soy protein concentrate) rather than a whole food form. By contrast, tofu is a form of soy that is closer to soy in its whole food form.
  • Soy is considered a complete protein. It is also very high in calcium, manganese, copper, selenium, phosphorus, magnesium, iron, zinc, omega -3 fatty acids, thiamin, folic acid, and vitamin K.
  • Phytochemicals found in soy include a wide range of flavonoids and isoflavonoids, phenolic acids, phytoalexins, phytosterols, and

 

Tomato

  • Research studies on the antioxidant and anti-inflammatory benefits of tomatoes, extend to many different body systems, including the cardiovascular system, musculoskeletal system, renal system (kidneys), hepatic system (liver), and integumentary system (skin).
  • Tomatoes are excellent sources of the important phytochemicals, lutein, lycopene, alpha and beta-carotene. Interesting research studies have shown that cooking tomatoes raises the level of all of these.  They seem to work together to give their health benefits of antioxidant activity.  Also, the beta-carotene that becomes vitamin A in the body works as antioxidants with vitamins C and E, especially in raw tomatoes where the vitamin C is not destroyed by heat.  Tomatoes are also rich in potassium, copper, manganese, chromium, biotin, molybdenum, vitamin K, vitamins B6 and riboflavin.

 

Turmeric

  • Despite its use in cooking for several thousand years, turmeric continues to surprise researchers in terms of its wide-ranging health benefits. While once focused on anti-inflammatory benefits and decreased cancer risk, tumeric is now being studied for many more health related benefits.
  • Whole turmeric is likely to provide you with a different set of benefits than its best-studied constituent—namely, curcumin. That’s because turmeric includes three different curcuminoids: curcumin, bisdemethoxycurcumin, and demethoxycurcumin. It also contains volatile oils like tumerone, atlantone, and zingiberone. These different substances are all associated with their own unique health benefits. It’s important to know that the vast majority of studies on turmeric have not examined the spice itself, but rather one of its constituents called curcumin.
  • As little as 50 milligrams of turmeric over a period of several months have been linked with health benefits. This small amount would be the equivalent of approximately 1/50th of a teaspoon.

 

Whole Milk and Butter (Grass fed)

  • Grass-fed milk and butter contain the ideal ratio of omega 6: omega 3 fatty acids, as well as conjugated linoleic acid (CLA), that has a range of significant health benefits. Grass-fed milk and butter have significantly more anti-inflammatory anti-oxidants such as butyrate, formononetin, biochanin A, and prunetin as well as antioxidant lignans can include secoisolariciresinol and matairesinol.
  • Grass-fed milk and butter contain many natural vitamins and minerals including fat soluble vitamins A, D, K as well as water soluble vitamins B 12, riboflavin, biotin, pantothenic acid and minerals calcium, phosphorus, selenium, magnesium, zinc, copper and iodine.

 

Whole Grains (wheat, oats, rice, etc)

  • Whole grains are rich in many nutrients.  Nutrients that are lost in full milling and polishing are thiamine, niacin, vitamin B6, manganese phosphorus, iron and all dietary fiber and essential fatty acids.  Some vitamins and minerals are added back to enriched grains, but many nutrients are lost. Whole grains are especially rich in manganese, selenium, phosphorus, copper, magnesium and niacin as well as dietary fiber and essential fatty acids.  Whole grains also contain many phytonutrients that are a part of whole grain cancer fighting potential.  One type of phytonutrient especially abundant  in whole grains including brown rice are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

 

Whole Wheat

  • Whole wheat flour products that still contain all three important parts of the grain, – bran, endosperm and germ, are natural sources of vitamin E, many B vitamins, as well as choline and betaine.  Choline is an essential water-soluble nutrient that is usually grouped in as part of the B-Vitamin complex. Betaine is a product of choline oxidation in the body and is related also to the B-vitamin complex.
  • Research on the Mediterranean diet has shown that diets that contain the highest intakes of choline and betaine have less inflammatory markers than those with low intakes. This has put a new spotlight on the value of whole grains in reducing inflammation in the body for people who live in this area of the world.
  • Whole wheat is also naturally rich in minerals that include calcium, phosphorus, potassium, zinc, copper, iron and selenium as well as insoluble dietary fiber and the phytonutrient lignan in the wheat bran. Research shows that 100% whole grains, such as whole wheat, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.

 

Wine

  • In wine making, crushed grapes are put through a press, which removes the skins and other sediment. Whether this step is done before or after fermentation, along with grape color, determines whether the wine becomes red or white. To make red wine, the crushed red grapes are transferred to vats directly and they ferment with the skin, seeds and stems. The grape skins lend the wine its pigment, as well as many of the distinctive phenolic compounds found in red wine such as quercetin, procyanidins and resveratrol.
  • However, recent Israeli research has found that the phenols in white wine can have equal antioxidant activity as those in red wine. The main health benefits for either red or white wine i moderation are related to heart health.

 

Yogurt with Live Bacteria

  • Probiotic is a term used to describe foods and supplements that contain living micro-organisms. Look for phrases like “live probiotic cultures,” “live cultures,” “active cultures,” or “probiotic cultures” on yogurt packaging.  Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.  More and more studies show that the balance or imbalance of bacteria in your digestive system is linked to overall health and disease.
  • Yogurt like other dairy products is rich in protein, calcium, magnesium, phosphorus, vitamins B12 and riboflavin.
  • Lactic acid bacteria used to ferment milk into yogurt have now been shown to take some of its fatty acids and convert them into conjugated linoleic acid (CLA). A fairly conservative estimate of the CLA in grass-fed yogurt would be about 8 milligrams per liquid ounce. Research is linking CLA intake to decreased risk of many health problems, including heart attack, blood sugar imbalance, excessive inflammation, and loss of bone mass.

*http://www.whfoods.com/foodstoc.php