cabbage Archives - Amazing Health Advances

Cabbage Juice Outperforms Standard Medical Treatment for Healing Peptic Ulcers

The AHA! Team — Fri, 22 Nov 2024 06:33:25 +0000

Lori Alton via NaturalHealth365 – In the United States, a whopping 4.5 million Americans (per year) are affected by peptic ulcers – lesions that develop in the stomach lining or small intestine. In the United States, a whopping 4.5 million Americans (per year) are affected by peptic ulcers – lesions that develop in the stomach lining or small intestine. And, while Western medicine tends to treat peptic ulcers with an array of drugs – including antibiotics and antacids – these drugs can cause serious side effects. So, what does cabbage juice have to do with all of this? You may be surprised to discover a natural therapy – from nearly 70 years ago – that can offer a drug-free solution for those suffering. In fact, as early as 1950, a professor at Stanford University School of Medicine was conducting studies supporting the ability of cabbage juice to heal peptic ulcers naturally and safely. The physician, Dr. Garnett Cheney, had discovered that fresh cabbage juice contains a potent anti-ulcer factor – which he dubbed “vitamin U” (for “ulcer”). Now, recent research has shed new light on the humble cabbage’s impressive arsenal of disease-fighting phytochemicals – and on the identity of “vitamin U.” Fascinating study shows cabbage juice helps to speed up the healing process By 1950, Dr. Cheney was aware of research showing that cabbage juice could prevent the development of laboratory-induced ulcers in animals. But, he wondered, could it promote healing existing ulcers in humans? He found that it could. In Dr. Cheney’s small but impressive study, cabbage juice emphatically outperformed the standard medical treatment of the time. Thirteen peptic ulcer patients – seven with duodenal ulcers and six with gastric ulcers – were treated with a quart of fresh cabbage juice a day. Duodenal ulcers are located in the upper portion of the small intestine, while gastric ulcers form in the stomach. The healing time for duodenal ulcer craters in the cabbage juice group averaged ten days – while published literature on duodenal patients treated with standard therapy recorded healing time at an average of 37 days. The healing time for gastric ulcer patients in the cabbage juice group was seven days – compared to 42 days for patients treated with standard medical therapy (consisting of a bland diet, antispasmodics, and sedation). In other words, the cabbage juice promoted the healing of ulcer lesions within a week to a week-and-a-half, while healing time in conventional treatment averaged five to six weeks. So, you can easily see why Dr. Cheney was so heartened by the results! Important to note: A second clinical study involving 100 patients published in the Journal of the California Medical Association also showed accelerated healing of ulcers – as did a third, placebo-controlled study conducted at San Quentin Prison. But why was this simple remedy so effective? Cabbage compounds constitute a “dream team” of stomach-soothing, ulcer-healing compounds One secret of cabbage juice’s healing powers is its content of a pair of amino acids, glutamine, and methionine. A form of methionine called methionine S-methyl sulfonium, or MMS, is believed to be the “vitamin U” of which Dr. Cheney spoke. MMS has been shown to stimulate the production of protective mucous – and has potent antioxidant abilities that allow it to ward off tissue-damaging oxidative stress. Studies have shown that MMS supports stomach healing after exposure to non-steroidal anti-inflammatory drugs (NSAIDs) – which are notoriously damaging to the stomach lining. As for glutamine, it is a natural antacid strong enough to rival the effect of commercial acid-reducing medications. Allantoin, another cabbage constituent, has stomach-soothing effects as well. But cabbage juice’s “master stroke” against ulcers is probably its high levels of glucosinolates – which suppresses the H. pylori bacterium. Significantly, scientists report that this common bacterium is responsible for 70 to 90 percent of all ulcers. The remainder of peptic ulcers is believed to be caused by exposure to medications – particularly NSAIDs. Cabbage juice offers a wide range of important micronutrients and disease-fighting benefits Cabbage, scientifically known as Brassica oleracea, is a true superfood – chock full of beneficial plant compounds. Its juice is rich in vitamin K, needed for normal blood clotting and efficient wound healing. Cabbage juice is also a good source of magnesium and potassium and is surprisingly high in antioxidant vitamin C. A single cup of shredded cabbage provides up to a third of the RDA (recommended daily allowance). In addition, fresh cabbage and cabbage juice are also excellent sources of lutein and zeaxanthin, a pair of carotenoids that help to protect against macular degeneration. Cabbage juice is also high in manganese, a mineral needed for proper nervous system function. Yet a cup of cabbage juice contains a modest 22 calories – and virtually no fat. Bonus benefit: Research reveals an ever-growing roster of benefits from the phytochemicals in cabbage In addition to its antibacterial effects, sulforaphane in cabbage has been shown to protect against cancer – and to help alleviate damage from radiation therapy. Researchers at the University of Missouri found that apigenin – a cabbage flavonoid also found in celery – slowed the growth of breast cancer tumors. To further ramp up disease-fighting benefits, experts advise opting for juice from red cabbages. These contain anthocyanins, natural plant pigments with potent antioxidant and anti-inflammatory properties that help to protect against cancer and heart disease. Note: if you think cabbage juice is for you, check with your holistic doctor before using it. And, naturally, don’t attempt to treat peptic ulcers – or any other medical condition – unless supervised by a doctor. When implementing the cabbage juice remedy, things couldn’t be much simpler. Natural health experts advise sipping the fresh juice from one-half to one head of fresh, raw organic cabbage several times a day before meals. Remember: you can “spike” your cabbage juice with carrot or apple juice to add flavor and color. Of course, cabbage supplements are available in tablet form if the taste is still a dealbreaker. Just remember: As Dr. Cheney demonstrated seven decades ago, cabbage juice is a powerful (natural) therapy worth adding to your routine. Sources for this article include: NIH.gov NIH.gov Medscape.com MedicalNewsToday.com NIH.gov NIH.gov LifeExtension.com To read the original article click here.

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New Scientific Review: Broccoli Compounds Act Against Cancer, but Western Medicine Ignores Its Benefits

AHA Publisher — Tue, 14 Dec 2021 08:00:18 +0000

Lori Alton via NaturalHealth365 – For almost three decades, forward-thinking scientists have been investigating the potential of sulforaphane – found in cruciferous vegetables such as broccoli and Brussels sprouts – to combat cancer. In a new review published in Frontiers in Nutrition, the authors evaluated sulforaphane research while shedding light on the multiple mechanisms through which this potent natural compound targets cancer cells. Yet, despite very promising results, the team noted there has been a delay in Western medicine’s acceptance of the therapeutic potential of sulforaphane. Why are conventional oncologists “dragging their feet” on this?! Let’s see what the research reveals. Preliminary Studies Showcase Anticancer Effects of Sulforaphane in Broccoli Cell and animal studies have shown that sulforaphane has anticancer effects, with the ability to cause apoptosis, or pre-programmed “suicide,” in cancer cells. Sulforaphane has also been shown to inhibit the ability of cancer to invade other cells and to slow the progression of lesions into malignant tumors. (As it turns out, sulforaphane has the capacity to inhibit angiogenesis, the formation of new blood vessels carrying oxygen and nutrients to tumors). Research has shown that a high dietary intake of cruciferous vegetables – such as broccoli, kale, cabbage, and Brussels sprouts – is associated with a lower risk of cancers. And, a recent (2020) review of clinical studies indicates that cruciferous vegetables rich in sulforaphane may reduce the risk of breast cancer. And, according to the U.S. Centers for Disease Control and Prevention, breast cancer currently claims the lives of over 42,000 women a year in the United States. No doubt, more women need to hear about the health benefits of cruciferous vegetables. Hope Against a Lethal Disease: Sulforaphane in Broccoli Inhibits Triple-Negative Breast Cancer Cells, While Potentially Setting the Stage for Treatment Triple-negative breast cancer is among the deadliest of all breast cancers – and there are currently no effective therapies. However, researchers say that sulforaphane works against the signaling pathways needed for the development and metastasis of this type of cancer. A 2019 study published in Cancer Prevention Research revealed that sulforaphane suppressed the growth and tumorsphere formation of triple-negative breast cancer stem cells, both in vitro (in test tubes) and in vivo (in living creatures). One of the reasons for the virulence of triple-negative breast cancers is that the cells don’t have the receptors that allow effective treatments to be given. But, a meta-analysis of studies found that sulforaphane – along with epigallocatechin gallate, a flavonoid found in green tea – restored estrogen receptors in triple-negative breast cancer cells, thereby potentially “opening the door” for treatment! And, the encouraging research is not limited to breast cancer. In a study published in Oncotarget – Peer-Reviewed Oncology and Cancer Research, scientists found that sulforaphane significantly inhibited thyroid cancer cell proliferation as well – leading them to label it a “potentially effective antitumor agent.“ Bureaucratic Obstacles and “Red Tape” Have Slowed Sulforaphane Research In the Frontiers of Nutrition review, the authors discussed the delay in sulforaphane’s acceptance as a cancer treatment – along with the delay in the acceptance of cruciferous vegetables as a preventive, and possibly therapeutic, intervention. Until the beginning of the 21st century, pure sulforaphane – which was used in many of the studies – was considered a drug by the Food and Drug Administration, meaning trials had to be strictly regulated. In addition, while sulforaphane had obvious anticancer effects, it was difficult for researchers to “tease out” exactly which other nutrients in cruciferous vegetables (such as flavonoids, anthocyanins, carotenoids, fiber, vitamins, and minerals) might be acting against cancer as well. As if that doesn’t make the research tricky enough, cruciferous vegetables contain varying amounts of glucoraphanin and other anticancer constituents – depending on the species, temperature, time of harvest, light, and soil. Calling the current therapeutic use of plant compounds “woefully inadequate,” the team suggested supporting health and preventing disease through the promotion and marketing of “healthy diets rich in fresh fruits and vegetables.” They also called for more research to explore the effects of sulforaphane. Good News: Sulforaphane Precursors Help Absorbability Three decades of research have illustrated the cancer-fighting abilities of sulforaphane. However, experts point out that you can’t just “pop a pill” of this compound – as stomach acids would quickly destroy it. So, how do we get this precious anticancer molecule into our bodies? Researchers say this requires the use of a “precursor” known as glucoraphanin, which is converted to sulforaphane in the digestive tract. And, one more “player”- an enzyme known as myrosinase – is needed. This natural plant chemical activates sulforaphane upon being ripped, cut, or chewed. While mature broccoli lack sulforaphane-boosting power, fresh, raw broccoli sprouts possess a much greater ability than mature florets to boost blood levels. (We’re talking 10 to 100 times more!) But: food-borne pathogens are sometimes found in broccoli sprouts, causing many natural health experts to warn that they require extensive decontamination before they can be eaten. Fortunately, supplementary glucoraphanin and myrosinase are available in enteric caplets, which are coated to avoid stomach acids. Before supplementing, however, consult your integrative doctor or health coach for guidance. Of course – despite their limitations in raising sulforaphane levels – cruciferous vegetables have consistently been linked with lower cancer rates, as well as with other health benefits. Eating generous amounts of these vegetables should be part of your daily health routine. Unfortunately, conventionally-trained nutrition “experts” barely acknowledges the existence of plant chemicals – and physician training includes almost no nutrition education. The reviewers would clearly like to see this situation change – and called for a complete “reinvention of the country’s healthcare,” with phytochemicals, such as sulforaphane, at the forefront. Let’s see if anyone is listening. Sources for this article include: LifeExtension.com NIH.gov NIH.gov CDC.gov To read the original article click here.

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Phenomenal: Brand-New Scientific Review Praises Astonishing Antiviral Abilities of Kimchi

AHA Publisher — Thu, 04 Nov 2021 07:00:02 +0000

Lori Alton via NaturalHealth365 – Kimchi – a mix of fermented, spiced vegetables that features cabbage as a key ingredient – is a traditional Korean specialty with a long history of culinary and medicinal use. In fact, experts say that people have been enjoying the benefits of kimchi for over 3,000 years! While kimchi has long been recognized for its nutritional and probiotic value, it is currently impressing medical researchers with its intriguing antiviral properties. In an important new reviewpublished in Trends in Food and Science Technology, the authors proclaimed kimchi one of the “five healthiest foods in the world” and praised it for its ability to prevent and treat an array of viruses, including those that cause life-threatening respiratory diseases. So let’s take a closer look at this highly promising research on the benefits of kimchi. Review: Benefits of Kimchi Include Boosting the Immune Response In the new review published in July of 2021, the authors focused on Korean functional foods – particularly fermented foods such as kimchi – and their potential for preventing viral infections. The research also shed light on the all-important relationship between nutrition, gut bacteria, and the immune system and showcased the ability of healthy eating patterns to strengthen the immune system – particularly important since the onset of the COVID-19 (SARS-CoV-2) pandemic. The team found that a beneficial type of lactic acid bacteria in kimchi, Lactoplantibacillus Plantarum, not only stimulates the all-important immune response but increases levels of the natural virus-fighting proteins interferon and interleukin. In addition, L. Plantarum interferes with viral replication, combating the ability of viral infections to spread. In one awe-inspiring study cited by the authors, the scientists hypothesized that kimchi could be more effective than Tamiflu – a pharmaceutical antiviral drug considered the “gold standard” of medical treatment for the H1N1 influenza virus. The authors concluded that the regular consumption of kimchi and other traditional fermented foods could offer protection from some viral diseases. Acute respiratory infections (including H1N1) currently claim the lives of roughly 4 million children a year worldwide – a heartbreaking toll. Here Is Why the Gut Microbiome Is Essential for Health According to experts, the gut microbiome – or community of bacteria in the intestinal tract – contains an astonishing 100 trillion bacteria. However, this abundance of intestinal bacteria is no cause for alarm – as most of these microbes are “friendly.” In fact, it’s likely that we would not survive long without them. Among its other essential tasks, the gut microbiome breaks down dietary fiber, produces vitamins such as vitamin K and biotin, helps to regulate the metabolism, influences mood, and cognition, and boosts the immune system, thereby helping to ward off pathogens and disease. And, when necessary, gut bacteria can even help “put the brakes” on an excessive immune response. For example, recent animal research reveals that bacteria in the gut microbiome may help to prevent an overactive immune response by regulating levels of active vitamin A – findings that could play a vital role in the prevention and treatment of autoimmune and inflammatory diseases. Kimchi’s Constituents Make Up a “Natural Medicine Chest” to Fight Disease It turns out that kimchi has all the right “anti’s” for promoting health. Studies have shown that the benefits of kimchi include antioxidative, anti-inflammatory, antibacterial, antidiabetic, and anticancer effects. When it comes to nutrition, kimchi is a powerhouse. Nutrient-rich Napa cabbage – high in vitamin C, vitamin K, iron, calcium, and potassium – is at the heart of most kimchi recipes, which are further enriched with the addition of garlic, onions, ginger, carrots, and chili peppers. The additional vegetables are fermented through saturation with generous amounts of salt, then further flavored with seasonings and spices. According to the U.S. Department of Agriculture, a half-cup of kimchi contains a modest 20 calories, four grams of carbs, one gram of protein, a gram of dietary fiber, and zero fat. Satisfying, tasty, and nutritious, kimchi makes an excellent snack. Kimchi Is Rich in Bioactive Disease-Fighting and Anti-Inflammatory Antioxidants While individual kimchi recipes can vary, you can usually expect to see some seriously healthy ingredients in the mix. For instance, kimchi recipes featuring carrots will be high in carotenoids – natural plant pigments that fight disease – while chili peppers, another common ingredient in kimchi, yield capsaicin – a natural compound with antibacterial, antiviral, anti-obesity, and painkilling properties. Napa cabbage, a mainstay in kimchi, is a member of the super-healthy cruciferous family of vegetables – and features cancer-fighting molecules known as sulforaphanes and isothiocyanates. Ginger, another common kimchi ingredient, contributes powerful antioxidants called shagaols, while the garlic and onions that lend flavor to kimchi provide generous amounts of disease-fighting allicin as well. Additional studies have confirmed the benefits of kimchi and other fermented foods. In a recent study published in Cell, the scientists concluded that fermented foods might be “valuable in countering the decreased microbiome diversity and increased inflammation pervasive in industrialized society” – a strong testament to the benefits of kimchi. Clearly, it’s no accident that knowledgeable researchers have included kimchi in the ranks of the world’s top superfoods, alongside such nutritional superstars as spirulina, turmeric, miso and goji berries. (You knew we were going to eventually reveal the other four contenders)! So, maybe it’s time to make kimchi a regular part of your healthy daily diet. Sources for this article include: NIH.gov ScienceDaily.com VeryWellFit.com

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Fighting Autism Brain Inflammation with Food

AHA Publisher — Fri, 09 Apr 2021 07:00:30 +0000

Michael Greger M.D. FACLM via NutritionFacts – One food may be able to combat all four purported causal factors of autism: synaptic dysfunction, oxidative stress, mitochondrial dysfunction, and neuroinflammation. In a keynote address at an autism conference, Harvard neurologist Martha Herbert said, “I think we need to conduct research as if we know this is an emergency.” Already, up to 1.5 percent of American children have autism, and it appears to be on the rise. What about fever’s dramatic effect? “Dramatic relief of autistic behavior by infectious fever continues to tantalize parents and practitioners” and, indeed, from a research standpoint, “what could be more revealing than a common event that virtually ‘normalizes’ autistic behavior for a time?” But, “[t]here’s so much going on during fever.…Where to begin?” Once it became understood that one cause of autism may reside in the synapses—the “soul of the brain,” the nerve-to-nerve junctions where information is transmitted—attention turned to heat shock proteins, which are released by the brain when you have a fever. They can improvesynaptic transmission and, thus, may be capable of improving long-range brain connectivity, which is depressed in autism. A compound, sulforaphane, upregulates those heat shock proteins, so you could potentially get the benefits without the fever. Which drug company makes it? What do I ask for at the pharmacy? You don’t. As I discuss in my video Fighting Autism Brain Inflammation with Food, you just need to check out the produce section at your local market. Sulforaphane is not made in a chemical plant—it’s made by a plant. Sulforaphane is made by broccoli, kale, cabbage, collards, and cauliflower—in other words, cruciferous vegetables. Perhaps if we give broccoli to those with autism, it will make things better by boosting the heat shock proteins. But, as you can see at 1:57 in my video, synaptic dysfunction is not the only contributing cause of autism. There’s also oxidative stress. “The brain is particularly vulnerable to oxidative stress” because lots of free radicals are forged in the brain, which has few “antioxidant defense capacities.” And indeed, there is “a long history of studies showing that ASD [autism] is associated with oxidative stress and diminished antioxidant capacity.” Nrf2 levels are cut nearly in half, which is what triggers our body’s antioxidant response. Nrf2? What is that? It’s “considered to be a master regulator” of our body’s response to environmental stressors. If only there were a way to boost Nrf2 with foods. Well, there is. Sulforaphane just so happens to be perhaps “the most potent naturally occurring inducer” of Nrf2 on the planet. Under any kind of stress—oxidative stress, inflammatory stress—Nrf2 triggers our antioxidant response elements, activating all sorts of cell-protective genes that balance out and detoxify the free radicals and facilitate protein and DNA repair. So, maybe if we give some broccoli to those with autism, it will also make things better by triggering Nrf2, which activates those antioxidant response elements. There’s also the mitochondrial dysfunction. Children with autism are more likely to suffer from dysfunctional mitochondria, the little powerplants within our cells where metabolism takes place. If only there were some food that could improve mitochondrial function. And, there is: “A diet rich in cruciferous vegetables effectively retunes our metabolism by…restoring metabolic homeostasis,” or metabolic balance. Power plants for our cellular powerplants. As you can see at 3:58 in my video, not only can sulforaphane boost the gene expression of heat shock proteins as much as sixfold within six hours, but it can also double the mass of mitochondria in human cells growing in a petri dish. So, maybe if we give some broccoli to those with autism, it will also make things better by relieving some of that mitochondrial dysfunction that is creating even more free radicals. Can we just try giving these kids some broccoli already? Before we do, there’s one final factor. Neuroinflammation—brain inflammation—is another causal factor in autism. If, at autopsy, you look at brain tissue of those with autism, you can see inflammation throughout the white matter, and if you do a spinal tap, you’ll find up to 200 times the levels of inflammatory mediators, such as interferon, bathing their brains. What’s causing all that inflammation? Well, the master regulator of the inflammatory cascade is a protein called NF-kappa-beta, which induces inflammation. If overexpressed, as in autism, it can lead to chronic or excessive inflammation. If only there were a food… Really? Broccoli does that, too? Yes! In fact, the major anti-inflammatory mechanism for sulforaphane is inhibiting NF-kappa-beta. That completes the picture. Give broccoli to someone with autism, and heat shock proteins are released to boost synaptic transmission, Nrf2 is activated to wipe out the free radicals, mitochondrial function is restored, and we suppress the inflammation triggered by NF-kappa-beta. One food counters all four purported causal factors of autism. That’s one of the differences between foods and drugs. Drugs tend to have single effects. But, autism spectrum disorder ismultifactorial, so it’s no wonder there are no drugs that work. But “strategies using multi-functional phytochemicals” such as sulforaphane, or even better, the whole plants themselves “are highly attractive”…in theory. But you don’t know until you put it to the test, which I cover in my video Best Foods for Autism. You can also check: Flashback Friday: The Best Foods for Fighting Autism and Brain Inflammation. This article has been modified. To read the original article click here.

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Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes)

AHA Publisher — Mon, 18 Jan 2021 08:00:47 +0000

Jillian Levy, CHHC via Dr. Axe – Eating seasonally benefits not only local farmers and the environment, but also the quality of your overall diet. For example, the Seasonal Food Guide tells us, “Seasonal food is fresher, tastier and more nutritious than food consumed out of season.” That means consuming fall and winter vegetables and fruit in the cold months and eating spring and summer fruit and vegetables in the warm months. So when the weather gets cold and the local outdoor markets tend to shut down, what vegetables grow in the winter? Examples of cold-weather crops that can usually be grown successfully even when it’s frigid outside include: broccoli Brussels sprouts endive cabbage beets celeriac These are rich in nutrients, including vitamins C, A and K, plus fiber, that support a healthy gut and immune system during the coldest months of the year. Using these veggies, you can make healthy and hearty recipes like crockpot soups, mashed potatoes, or roasted winter vegetables with herbs and olive oil. Read on to find out more about the best vegetables to purchase and grow during the winter, plus specific reasons why they make healthy additions to your diet. What Are Winter Vegetables? Winter vegetables are those that can grow even when the weather is very cold outside, including when there’s a frost. The benefit of opting to eat produce during the time of the year when it’s in season, including during the winter, include: Purchasing locally grown foods helps support local farms. It helps maintain farmland and open spaces in your community and benefits the overall ecosystem (especially if organically/sustainability grown). Locally grown and distributed food generates jobs in your area. The produce does not require long distances for transport, which has environmental benefits. The food tends to be more nutritious since it’s fresher, plus it usually tastes better. Some types are considered root vegetables because they grow below the ground. Many of these veggies (such as carrots, potatoes and beets) are higher in starch and sugar than other varieties of veggies, but this actually helps them thrive in cold climates. Some winter veggies actually develop a higher starch/sugar content when temps drop in order to help them withstand frost, which contributes to a delicious flavor (yet another reason to eat seasonally!). Not all winter produce falls into the root vegetable category. Cruciferous veggies also grow in the winter, such as broccoli, kale, Brussel sprouts, cauliflower and cabbage. Here are some of the more well-known vegetables that grow throughout the colder months of the year: Broccoli Kale Brussel sprouts Cauliflower Endive Cabbage Beets Celeriac Fennel Jerusalem artichokes Carrots Parsnips Radicchio Chicory Escarole Frisee lettuce Kohlrabi Leeks Shallots Rutabaga Turnips Radishes Garlic Winter squash varieties (including acorn, butternut, delicata, spaghetti and kabocha squash) 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. To read the original article click here. For more articles from Dr. Axe click here.

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Study Claims Eating Vegetables Lower COVID-19 Death Rates

AHA Publisher — Tue, 21 Jul 2020 07:00:20 +0000

Sally Robertson, B.Sc. via News-Medical – A preliminary study by researchers in Europe claims that coronavirus disease 2019 (COVID-19) mortality rates may be lower in countries where people consume high amounts of cabbage and cucumber. The findings lend support to two other studies published earlier this year that were headed by the same lead researcher, Jean Bousquet, from Charité, Universitätsmedizin Berlin. The first study reported that COVID–19 mortality rates seemed to be low in countries with high consumption of traditional fermented foods. At the same time, the second narrowed down the beneficial food type to fermented vegetables. The authors had proposed that this protective effect may be associated with the antioxidant activity of the foods acting on insulin resistance since many vegetables have been shown to have antioxidative effects against diabetes and cardiovascular disease. For the current study, the team hypothesized that a high intake of antioxidant-rich Brassica vegetables such as broccoli, cauliflower, and head cabbage (white, red, and savoy cabbage) might be associated with the low COVID-19 mortality seen in some countries. “Now, Bousquet and colleagues say the “the negative ecological association between COVID-19 mortality and the consumption of cabbage and cucumber supports the a priori hypothesis previously reported.” The team recommends testing the hypothesis further by conducting individual studies in countries where a high vegetable intake is typical. A pre-print version of the paper is available on the server medRxiv*. A pre-print paper is a preliminary report that is yet to be evaluated by the scientific community. This means the information presented may be erroneous and should not be regarded as conclusive or established information. It will be interesting to see if this paper passes the peer review process and gets published. Striking Geographical Variation in COVID-19 Mortality Since the COVID-19 outbreak began in Wuhan, China, late last year, one striking finding has been the highly variable death rate between and within countries, say Bousquet and team. Although many factors may be involved, diet is one potentially relevant factor that has been largely overlooked, they add. Earlier this year, a study led by Bousquet showed that some countries with low COVID-mortality rates seemed to be ones that have diets rich in traditional fermented foods, and the team proposed that this was due to the foods’ antioxidative effects on insulin resistance. In another pre-print paper published on 7th July, Bousquet and colleagues describe a study of the consumption of fermented vegetables, pickled/marinated vegetables, fermented milk, yogurt, and fermented sour milk. That study claimed that of all the foods included, only the consumption of fermented vegetables had a significant effect on the COVID-19 mortality rate by country. Investigating the Protective Effect of Brassica Vegetables Now, for the current study, the authors proposed that “vegetables such as Brassica – with an antioxidant activity reducing insulin resistance – may also be associated with low COVID-19 mortality in countries.” To investigate, the team used data extracted from the European Food Safety Authority (EFSA) Comprehensive European Food Consumption Database to compare the consumption of Brassica vegetables including broccoli, cauliflower, head cabbage (white, red and savoy cabbage) and leafy brassica with the consumption of spinach, cucumber, courgette, lettuce, and tomato. Data on COVID-19 mortality were downloaded from the Johns Hopkins Coronavirus Resource Center, and the mortality per number of inhabitants was used to estimate death rates. Data downloaded from EuroStat were used to adjust for potential confounders by country, including gross domestic product, population density, the proportion of people older than 64 years, unemployment rate, and obesity prevalence. The team reports that of all the variables and confounders considered, only the consumption of head cabbage and cucumber had any significant impact on the COVID-19 mortality rate by country. For each gram per day increase in the amount of head cabbage consumed, the risk of dying from COVID-19 decreased by 13.6 %. For each gram per day increase in the amount of cucumber consumed, this death risk fell by 15.7%. Which Mechanisms Might Underly the Protective Effect? Many natural compounds derived from vegetables are potent activators of the transcription factors related to antioxidant effects such as Nrf2. “Cruciferous vegetables such as Brassicaceae contain high amounts of sulforaphane, a potent activator of Nfr2,” say Bousquet and colleagues. Although cucumber does not belong to the Brassicaceae family, it is rich in a compound called Cucurbitacin B that exerts anti-inflammatory and hypoglycemic effects through the activation of Nrf2, says the team. “These results and those of the recent study on fermented foods suggest a strong link between Nrf2 and the protection against severe forms of COVID-19,” write the researchers. “Another Piece of the Hypothesis” “Thus, although this study is only indicative of the role of diet in COVID-19, it is however, another piece of the hypothesis proposing that some vegetables with antioxidant properties may be involved in the prevention of severe COVID-19 at a country level,” writes the team. The researchers acknowledge that since the study was restricted to European counties, the findings cannot be extrapolated to other regions. “The hypothesis needs to be tested in individual studies performed in countries where the consumption of vegetables is common,” they conclude. *Important Notice medRxiv publishes preliminary scientific reports that are not peer-reviewed and, therefore, should not be regarded as conclusive, guide clinical practice/health-related behavior, or treated as established information. To read the original article click here.

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Healthy Coleslaw Recipe

AHA Publisher — Sun, 12 Jul 2020 07:00:38 +0000

Dr. Axe – This healthy coleslaw recipe is a favorite during the summer months! Just switching out a few ingredients. INGREDIENTS: 3 tablespoons paleo mayonnaise 3 tablespoons goat or coconut kefir 1 tablespoon dijon mustard 2 teaspoons apple cider vinegar 2 cups shredded red cabbage 2 cups shredded green cabbage 1 cup grated carrots sea salt, to taste black pepper, to taste DIRECTIONS: Combine mayonnaise, kefir, mustard and apple cider vinegar in a small bowl. In a large mixing bowl, add in cabbage and carrots. Stir in mayonnaise mixture until well combined. Season with salt and pepper and serve immediately. To read the original article click here. For more articles from Dr. Axe click here.

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Sauerkraut Recipe

AHA Publisher — Sat, 13 Jun 2020 07:00:37 +0000

Dr. Axe – Have you heard about the benefits of probiotics? These foods contain bacteria that line your digestive tract, supporting your immune system and absorbing nutrients from foods. One of my favorite foods, sauerkraut, is one of the greatest probiotic foods out there! Sauerkraut recipes not only tastes great on organic hot dogs, hamburgers or on their own, but fermented foods are rich in organic acids, which stimulate the growth of good bacteria. I know you’ll love this homemade sauerkraut recipe. Unlike store-bought options, this version requires just three ingredients for a tasty side that’s packed with nutrients! Before getting started, it’s important to note that sauerkraut isn’t made to be eaten immediately. The fermenting portion takes time, so you’ll want to plan ahead. With this sauerkraut recipe, I recommend letting it stand for at least four weeks before eating. The good part is, sauerkraut is so easy to make that you can whip up a new batch before finishing the current one, so you’ll always have fresh sauerkraut on hand! We’ll start with five pounds of shredded cabbage; any type works fine. Mix up the cabbage with the salt and caraway seeds, letting it all stand for 10 minutes. Next, stuff the cabbage into a large glass food container. Top the container with a quartered onion to weigh it down. This helps pack the cabbage down and keep it in the brine you’re making. Then, cover with a paper towel and seal it with a rubber band. Place the whole thing in a cool spot overnight and, in the morning, make sure the sauerkraut is totally submerged in liquid. This is how the magic will happen. Cabbage “scum” will form. Don’t worry, this is totally normal. Check on the cabbage every other day, skimming off any that forms on the surface. Finally, after at least four weeks, your homemade sauerkraut is ready! Store it safely in an airtight container in the refrigerator for up to six months. INGREDIENTS: 1 large head of shredded cabbage 3 tablespoons pickling salt 1 tablespoon caraway seeds DIRECTIONS: In a large bowl, mix cabbage the cabbage with 2 tablespoons of salt. Let stand for 10 minutes. Massage the cabbage to release juices. About 10 minutes. Sprinkle remaining salt on the cabbage as well as caraway seeds. Pack cabbage mixture into a large glass food container. Top with a quartered onion to fit inside the container, weighing it down. Cover container with a lid. Place in a cool spot overnight on a plate. Check to make sure the sauerkraut is completely submerged in liquid. Check cabbage every other day for 2 weeks, skimming off of any scum that may form on the surface. Let stand for at least 4 weeks total. Then store in airtight container in the refrigerator for up to 6 months. To read the original article click here. For more articles from Dr. Axe click here.

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