Tag: antioxidant

SUPERFOODS

Let’s BEET This Cold

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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

The history behind Horseradish

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Legend has it the Delphic oracle told Apollo, 

“The radish is worth its weight in lead, the beet its weight in silver, and the horseradish its weight in gold.” 

There are very few things in this world that can beat the nasal-passage clearing, palate-rousing flavour of the knobbly root.

Whilst horseradish has been used worldwide for thousands of years, it is prized for its medicinal and gastronomic qualities, and bears a very intriguing history.

This root is a cruciferous vegetable, part of the Brassica genus of plants, alongside mustard, wasabi, cabbage, brussels sprouts, kale and more, and contains multiple compounds that may provide health benefits, including antibacterial and anticancer effects.

Horseradish has been used for centuries as an aphrodisiac, to treat rheumatism, and a flavourful accompaniment for most dishes.

So, how did the name ‘horseradish’ come about? Well, it is said that this perennial plant was cultivated in Greece and used both as a rub to treat lower back pain and as an aphrodisiac. From there it spread from east to west, with England being introduced to the root via Germany. The Germans called it “meerrettich” (sea radish) as it grew by the sea. It is believed that the English mispronounced the German word “meer”, and mistook the word to be a compound of the words “Mahre’ and “rettich”, meaning radish, and began calling it “mareradish.” As the German word “mahre“, is related to the English word “mare“, and both “rettich” and “radish” come from the Latin word “radix”, meaning root, eventually, it became known as horseradish. The word “horse” (as applied in “horseradish”) is believed to denote large size and coarseness.

When this root is cut, an enzyme breaks down a compound called sinigrin, a powerful antioxidant, into a mustard oil, giving horseradish its telltale odour and taste. This oil may have powerful antibacterial properties, with studies suggesting that it may fight a range of dangerous bacteria, including E. coli, H. pylori, and Salmonella. It is also used for kidney stones and urinary tract infections.

Furthermore, it’s rich in a variety of healthy plant compounds, including glucosinolates, which break down into isothiocyanates and may protect against cancer, infections, and brain diseases.

So, you may recall us mentioning that horseradish is known for its nasal-passage clearing effect. For those of us that have eaten horseradish with a little too much zest, you will be well acquainted with the burning sensation experienced in your sinuses and throat, not to mention the tears that roll down your cheeks. For this reason, it is used to treat colds and breathing issues, alongside acute sinusitis and bronchitis.

Prepared horseradish is made by peeling and grating the fresh horseradish root and storing it in vinegar, and salt. This is not the same as horseradish sauce which is widely seen on tables accompanying cuts of meat, poultry, or fish. On the contrary, horseradish sauce combines the prepared horseradish with cream, sour cream, or mayonnaise, which makes it much milder and creamier.

Once grated, the fresh horseradish can be kept in an airtight container or bag for around five to six days in the refrigerator, before it starts drying, or placed in the freezer for future use in dishes. The prepared horseradish, on the contrary, can be stored in an airtight container in the refrigerator for up to six weeks.

FOOD

It’s a grape day!

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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*

SUPERFOODS

Life is a flower, of which love is HONEY

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“If everything is honey, and I am what I eat, I must be made of honey…and life is very sweet!”
– Winnie the Pooh

The types and varieties of honey that exist today are virtually unlimited with each one, more or less, boasting a unique taste, texture and special set of health and nutritional benefits.

If you do want to enjoy honey to its fullest, it’s worth taking a little time to understand the differences between the different types.

To begin with, raw, unfiltered honey is very different to the pasteurised honey you find in the supermarkets. You see, after the honey bees collect nectar and bring it back to their hive, the pollen is passed, by mouth, from bee to bee with each one adding crucial enzymes that break down the nectar while adding anti-inflammatory, anti-fungal and antibacterial properties. This is stored in the honeycomb as fructose and glucose. Due to this sugar being hygroscopic, meaning it contains very little moisture but can retain a lot if kept unsealed, the moisture must be evaporated, and is achieved by air circulation (made by the bees fanning their wings to speed up the process) and natural heat. The bees seal the honeycomb with wax in order to protect the finished product. Beekeepers will then come in, take the honey and bottle it. This product is the raw, unfiltered honey.

Unfortunately, most producers will pasteurize the honey to destroy the yeast it contains, making it smoother with a longer shelf life. This is the processed honey you see in most stores. Some produces will take it even further and add high-fructose corn syrup or other sweeteners to increase the quantity and decrease their costs.

Honey varieties are usually classified by the type of flower the nectar is collected from. Honey that comes from just one source is called a “unifloral” honey, while honey produced from the nectar of more than one type of flower is known as “multifloral”.

Fir, or Pine, honey
It has anti-inflammatory and antioxidant properties, it is an immunostimulant, cleanser, helps in the cure of some bacterial, dermatological, degenerative, inflammatory and autoimmune diseases. When applied directly to the skin it can be used as a healing agent for wounds and anti-rheumatic diseases.

Flower Honey – to boost immunity and against cold and flu
It is also known to reduce cholesterol and triglyceride and comes from several types of spring flowers such as dandelion, cherry, plum, apple and other meadow and field flowers.

It is rich in antioxidants and helps in recovering after illness and with seasonal allergies.

Acacia honey – removes stress and is excellent for airway problems
Acacia is known to help clean the liver, regulate the intestines and contains anti-inflammatory properties. It is also said to have a sedative effect, and therefore helps with insomnia, soothes the irritated nervous system and eliminates the consequences of accumulated stress.

It is highly recommended as a remedy for bronchitis and is excellent for respiratory tract and cough relief

Clover honey – prevent infection
Contains antibacterial properties that prevent the formation of bacteria internally and on wounds

Honeydew honey – forest honey for digestive problems, anaemia and diabetics
Due to it being many times richer than a flower honey with minerals, amino acids and oligosaccharide probiotics, it is often recommended for digestive disorders. Its high iron content makes it perfect for individuals suffering from anaemia and those recovering after severe illnesses and surgeries. Also, due to its rich mineral salt content and small amount of sugar, it is often recommended for diabetics and athletes.

Chestnut honey – for clean teeth and blood vessels
Due to its strong antibiotic effect, it is considered one of the most healing types of honey. It contains a large amount of minerals and pollen thus aiding in digestive diseases, circulation and blood pressure. It is used widely for the majority of illnesses and inflammations.

Linden honey – ideal to treat cold and flu
Perfect during the times of cold, flu and viruses due to its detoxifying property. As it stimulates sweating and speeds up the heart, it is not recommended for heart condition patients or those suffering from cardiovascular problems.

Rapeseed honey – cleans your liver

Sunflower honey – excellent for heart condition patients and the elderly
Top for treating all kinds of inflammation, accelerating wound healing, breathing problems, throat infection and sinusitis.

Sage honey – for respiratory diseases
Recommended in diseases of the respiratory system and is the perfect remedy against bronchitis and cough as it stimulates expectoration (the removal of mucus from the lungs). It also has antibacterial properties that prevent the creation and spread of bacteria and parasites, and antioxidant properties that provide protection against damage to the body’s cells.

These are but a few of the varieties available to sweeten up your day

MENTAL HEATLH, SUPERFOODS

Immuno-Boosting Combinations

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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.