Tag: anti-inflammatory

SUPERFOODS

Let’s BEET This Cold

Quirkalicous

Beetroot is classified as one of the top ten plants with the highest antioxidant activity!

Beetroots and its various forms have been gaining popularity as a superfood globally, especially among athletes looking to improve their performance, and in health individuals to reduce blood pressure, and increase blood flow.

This was fuelled by a vast interest in the potential use as a disease-preventing food and for general health promotion. The health promotional characteristics of beetroot include antioxidant and anti-inflammatory effects, anti-diabetic, anti-carcinogenic, hypertensive, hepatoprotective, and wound healing properties.

Beetroot consists of a number of biologically active phytochemicals such as betalains (which in the context of antioxidation, increase cellular resistance to oxidation, thus decreasing the oxidative damage of lipids. They function to reduce the extent of inflammation in blood vessels, joints, and bones), flavonoids, polyphenols, and saponins, among inorganic nitrate (NO­­­3) which is known for being a multi-functional messenger molecule with implications both in the vascular and metabolic systems.

Beetroot also contains B-vitamins (B1- thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, B9-folates, and B12-cyanocobalamin) as well as folic acid, several essential amino acids, and is a highly potent source of a range of minerals (phosphorus, calcium, magnesium, copper, zinc, iron, potassium, sodium, and manganese).

The fibre derived from beetroot provide a probiotic effect, increasing the proportion of beneficial bacteria in the gut, such as Bifidobacterium and Lactobacillus species.

So to conclude, beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestive health and regularity, lowering the risk of diabetes, preventing arthritis, kidney inflammation, and may assist in decreasing the risk of neurodegenerative disorders such as dementia & Alzheimer’s.

Here are a number of delicious and interesting ways to incorporate beets to your diet;

  • Salad; Beets make a flavourful and colourful addition to any for of salad, whether warm (with couscous or quinoa), or cold (in coleslaw or mixed leave salad)
  • Baked goods; packs an abundance of nutrients and flavours in cakes, bread, and many more
  • Dips; a nice dip is one mixed with yogurt and garlic
  • Juices
  • Soups; both hot and cold
  • Leaves; boil and serve with fresh lemon and garlic (just as you would nettle or spinach)
  • Boiled; try not to over boil as you lose nutrients, best served with a fresh garlic sauce
  • Roasted; best roasted in aluminium foil to preserve the juices
FOOD

It’s a grape day!

Quirkalicous

It is said that the propriety even of old Cato often yielded to the exciting influence of the grape. — Horace

Fresh grapes are a staple in most households both in and off season, and are consumed as are, in salads, roasted…and in many other ways. Wine is also widely consumed, but what happens with the pulpy residue that remains after winemaking? Well a number of things are made with this. For example, it is used in cosmetics, made into flour for use in baking and more, oil for salads…and much, much more.

Grape seed extract is produced from the pomace (seeds and skin) waste generated during winemaking, by removing, drying, and pulverizing the bitter-tasting seeds of grapes. It is promoted as a dietary supplement for various conditions, including venous insufficiency (when veins have problems sending blood from the legs back to the heart), promoting wound healing, and reducing inflammation.

Due to the high antioxidant content in grape seeds, it can help prevent disease and protect against oxidative stress, tissue damage, and inflammation. It also reduces blood pressure, improves blood flow, collagen levels and bone strength, improves kidney function, inhibits infectuous growth, protects the liver, enhances wound healing and appearance, and may reduce the risk of cancer.

The antioxidant and anti-inflammatory properties in grape seeds are also thought to delay or reduce the onset of neurodegenerative diseases like Alzheimer’s disease.

In addition to antioxidants, grape seed flour is a good source of magnesium, calcium, iron, healthy fats, protein and fibre.

There are a variety of different types of grape seed flour each with a slightly different flavour and colour depending on the grape varietal they were derived from, i.e. Chardonnay, Cabernet Sauvignon, Merlot etc.

Grape seed flour isn’t a flour in the true sense of the word. It is gluten-free and comes as a fine powder that can be added to baked goods (pancakes, breads, cakes, scones, crackers, and many more) to add flavour, colour and nutrition. It can also be added to yogurt or smoothies and used to thicken sauces, flavour soups or in dressings. Furthermore, it adds a rich colour and flavour to dishes with a slight astringent yet fruity taste, and so chefs recommend that it makes up no more than 3-5% of the total flour in your recipe.

All-in-all, grape seed extract is a superfood which should be incorporated into the diet.

*A delicious addition to your hearty baking delights*

MENTAL HEATLH, SUPERFOODS

Immuno-Boosting Combinations

Quirkalicous

Our immune systems are complex defence networks comprising many cells, proteins and processes that work to protect our bodies against any infection and diseases. It keeps a record of every germ ever defeated so that it is able to recognise and destroy the microbe quickly if it enters the body again. To work optimally, it requires balance and harmony.

Therefore, our first line of defence is a healthy lifestyle with good, regular nourishment.

Due to the closely linked relationship of mind and body, it is important to consider the relationship between stress and immune function and try incorporate foods and supplements to work on these simultaneously.

Below are a few items that when combined provide a powerhouse of nutrients to battle any cold, flu or bacteria. They can be incorporated into any food or consumed as a tea.

GINGER
The unique fragrance and flavour of ginger come from its natural oils, the most important of which is gingerol. This is what is responsible for most of its medicinal properties and has powerful anti-inflammatory and antioxidant effects which help strengthen your immunity and reduce stress, prevent cell damage, fight off a number of chronic diseases like high blood pressure, heart and lung diseases, fights germs, illness, inflammation and cancer-causing molecules, all whilst promoting healthy ageing.

Inhaling the steam from freshly made ginger root tea may also assist in relieving nasal congestion and other respiratory issues from the common cold or environmental allergies.

Ginger works as a powerhouse detoxifier, helping remove unwanted chemicals from your body, and neutralizing unstable molecules known as free radicals from the kidneys thus preventing the formation of kidney stones.

It is also known to treat chronic indigestion, suppress your appetite, and keep your metabolism at its best.

LEMON
Freshens your breath, boosts your immunity, improves your skin, aids in digestion, may support heart health, and weight control among many other benefits. They are high in vitamin C and fiber.

Lemons may also help prevent kidney stones due to their citric acid content. The citric acid works by increasing urine volume and increasing urine pH, thus creating a less favourable environment for kidney stone formation.

Due to the fact that vitamin C and citric acid assist in the absorption of non-heme iron from plants, lemons are also thought to prevent anaemia.

TURMERIC
Turmeric contains the active compound curcumin which has many scientifically-proven health benefits such as the potential to prevent heart and liver disease, reduce cholesterol, alleviate PMS symptoms, aid in gastrointestinal diseases, Alzheimer’s and cancer. It is also a potent anti-inflammatory and antioxidant and therefore helps to fight off a variety of viruses including herpes and the flu, among many other things.

Honey
Raw, unpasteurised, honey has long been used as a folk remedy throughout history and has a huge variety of health benefits and medical uses such as antibacterial and antifungal properties, digestion and gut health, immunity boosting, antioxidants, in its use for sore throats and to heal wounds.

Garlic
Garlic has been used throughout history for its medicinal properties. It is known to combat sickness, common colds, infections, reduce blood pressure and improve cholesterol levels reducing the risk for heart disease.

Green Tea
Contains powerful antiviral and anti-inflammatory properties therefore boosting the immune system and preventing various ailments such as cancer and coronary heart disease among many others. It also reduces the effects of free radicals and prevents inflammation caused by extensive exposure to UV sunrays.

All the above are prefect for incorporating in to your every day diet to alleviate a variety of ailments whilst boosting your immune system.