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NIH Grant Supports Study of Copper’s Role in Killing Harmful Bacteria

The AHA! Team — Fri, 21 Feb 2025 06:07:49 +0000

University of Arizona Health Sciences via News-Medical – A researcher at the University of Arizona College of Medicine – Tucson received a $1.9 million grant from the National Institutes of Health to continue his research into uncovering the mysteries of copper – specifically, how it can be harnessed to kill harmful bacteria and other microorganisms. “We started using copper tens of thousands of years ago to cut down on bacterial infections. People used to store their food in copper pots, which helped cut down on spoilage. Copper doorknobs have been shown to cut down on hospital-acquired infections. We’re still finding more things it can do.” -Michael D.L. Johnson, PhD, associate professor of immunobiology Johnson said he hopes one of these potential new uses could form the backbone of a next-generation antibiotic; however, to build a solid foundation for the pharmaceutical research, his lab aims to learn more about what makes copper toxic to bacteria in the first place. The research is being made possible by an R35 grant, which is reserved for scientists with outstanding research records and the potential to make major contributions to their fields. Using Streptococcus pneumoniae as a model organism, Johnson and his team will attempt to learn what makes bacterial cells vulnerable to copper. “It’s a pretty prominent pathogen. More than a million people die per year because of these bacteria,” he said, referring to the bacteria that can cause infections in the lungs, brain, nose and blood. “Our laboratory is interested in trying to figure out how it ticks. Our way of doing that is to understand how it gets its nutrition.” The human body uses minerals such as iron and calcium, which we get from our diets, to keep bodily processes running. Bacteria are no different in that they need minerals to function, but copper, which is essential in the human diet, can be toxic to bacteria. “There are certain minerals that bacteria don’t want in excess, and that’s where copper comes into play,” said Johnson, who is a member of the BIO5 Institute. “There are a lot of ways we can weaponize copper. We’re trying to study how our body uses copper as a mechanism to kill pathogens.” Johnson believes that by flooding bacteria’s environment with excess copper, researchers may be able to trick them into building essential proteins with the wrong materials. We’re trying to study how our body uses copper as a mechanism to kill pathogens “Copper can displace iron, manganese or other metals and inactivate the protein,” he said. “It would be like me trying to start my wife’s car with my key. It doesn’t work.” Johnson will build on his previous studies investigating how S. pneumoniae reacts to copper and complement parallel studies performed in his lab to learn more about copper as an antimicrobial. He said his goal is to untangle exactly what makes copper toxic to S. pneumoniae and use that information to draw conclusions about similar bacteria. “All bacteria are different, but there are some mission-critical systems that are the same from bacteria to bacteria. How they process some of these metals is almost identical,” he said. “What I’m studying can be applied to other bacteria, but first we need to understand the basic mechanism of how these things work.” Johnson said that while new antibiotics are slow to be developed and approved, antibiotic resistance is on the rise among pathogens, meaning that infections that were once easily cured with medicine could someday be deadly again. The Centers for Disease Control and Prevention considers antibiotic resistance a danger to public health, with drug-resistant S. pneumoniae classified as a “serious threat.” “Bacteria are quite crafty. They will mutate to overcome antibiotics,” Johnson said. “Our bodies have evolved to use copper to kill bacteria, and to this day, copper is still toxic. We want to take advantage of that to help people with life-threatening infections.” This research is supported by the National Institute of General Medical Sciences, a division of the National Institutes of Health, under award no. R35GM128653. Source: University of Arizona Health Sciences To read the original article click here.

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Fruit-Veggie Dietary Supplement Could Keep Covid at Bay

AHA Publisher — Mon, 18 Apr 2022 07:43:51 +0000

Diana Bletter via Israel21c – Will dietary supplements become the new weapon against Covid-19? The answer may be yes, according to scientists from Tel Aviv University. In Pharmaceuticals, professors Ehud Gazit, Eran Bacharach and Daniel Segal reported on their lab experiment using a dietary supplement containing zinc, copper and flavonoids, the polyphenolic compounds found in fruits and vegetables like cashews, pumpkin, peas and beets. The scientists, including PhD students Topaz Kreiser and Dor Zaguri and other researchers, found that the supplement could enhance immunity to viral infections like Covid-19 as well as the flu and other winter illnesses. Viruses like Covid-19 are rapidly changing, the scientists said. They decided to develop active vaccines made of safe dietary supplements that would reduce the viral load in the body and cut down contagion. Segal said there was a “50-95% decrease in the genomic replication of various groups of RNA viruses” using the treatment. Gazit, who also heads TAU’s Blavatnik Center for Drug Discovery, said that scientists “have known for years that food supplements containing zinc can enhance immunity to severe, viral, and chronic infections.” The researchers added copper to prevent an ionic imbalance and improve the treatment’s effectiveness. The researchers conducted the experiment in vitro (in the lab) and hope to do clinical trials in humans. Because these supplements are safe and natural and can be bought over the counter, the scientists decided to announce the findings to the public before doing clinical trials. “We believe that the product can serve as a supplementary treatment to enhance the effect of existing antiviral vaccines and medications,” Bacharah said. To read the original article click here.

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Study Identifies Another Reason to Add Mushrooms to American Diet

AHA Publisher — Tue, 02 Mar 2021 08:00:34 +0000

FLM Harvest via News-Medical Net – The second study published in as many months has identified another reason to add more mushrooms to the recommended American diet. The new research, published in Food & Nutrition Research (February 2021), examined the addition of mushrooms to U.S. Department of Agriculture (USDA) Food Patterns resulting in the increase of several micronutrients including shortfall nutrients while having a minimal to zero impact on overall calories, sodium or saturated fat. Dr. Victor L. Fulgoni III and Dr. Sanjiv Agarwal looked at the nutritional effect of substituting a serving of various foods recommended to be moderated in the diet by the 2015-2020 U.S. Dietary Guidelines with an 84-gram serving of mushrooms on nutrient profiles in USDA’s Healthy US-style, Mediterranean-style and Vegetarian Eating Patterns. This is a similar approach that the USDA used for determining its Dietary Guidelines. For the mushroom serving, researchers looked at a composite of white, crimini, and portabella mushrooms at a 1:1:1 ratio; one scenario including UV-light exposed mushrooms, and one scenario including oyster mushrooms. “Simply adding an 84-gram serving, or what would be the equivalent of 5 medium white mushrooms, to USDA Food Patterns increased several shortfall nutrients including potassium as well as other B vitamins and minerals and had minimal to no impact on overall calories, sodium or saturated fat,” said Dr. Fulgoni. Depending on the pattern type and calorie level, key findings include: The addition of a serving (84 g) of mushrooms to the diet resulted in an increase in potassium (8%-12%), copper (16%-26%), selenium (11%-23%), riboflavin (12%-18%), and niacin (11%-26%), but had no impact on calories, carbohydrate, fat or sodium. The addition of a serving (84 g) of oyster mushrooms increased vitamin D (8%-11%) and choline (10%-16%) in USDA Food Patterns. Mushrooms exposed to UV-light to increase vitamin D levels to 200 IU/serving also increased vitamin D by 67%-90% in USDA Food Patterns. A composite of white, crimini, and portabella mushrooms at a 1:1:1 ratio would be expected to add 2.24 mg ergothioneine and 3.53 mg glutathione, while oyster mushrooms would provide 24.0 mg ergothioneine and 12.3 mg glutathione. (Note: the USDA Food Patterns, as well as USDA FoodData Central, do not include analytical data on either of these antioxidants at this time). Results Mirror a Similar Modeling Study Drs. Fulgoni and Agarwal also modeled the addition of mushrooms to National Health and Nutrition Examination Survey (NHANES) 2011-2016 dietary data looking at a composite of white, crimini, and portabella mushrooms at a 1:1:1 ratio; one scenario including UV-light exposed mushrooms, and one scenario including oyster mushrooms for both 9-18 years and 19+ years of age based on an 84g or ½ cup equivalent serving. Similar to the USDA Food Patterns, the NHANES data found the addition of a serving (84 g) of mushrooms to the diet resulted in an increase in dietary fiber (5%-6%), copper (24%-32%), phosphorus (6%), potassium (12%-14%), selenium (13%-14%), zinc (5%-6%), riboflavin (13%-15%), niacin (13%-14%), and choline (5%-6%) in both adolescents and adults; but had no impact on calories, carbohydrate, fat or sodium. Looking specifically at vitamin D, the study shows that when commonly consumed mushrooms are exposed to UV-light to provide 5 mcg vitamin D per serving, vitamin D intake could meet and slightly exceed the recommended daily value (98% – 104%) for both the 9 -18 year and 19+ year groups as well as decrease inadequacy of this shortfall nutrient in the population. In addition, a serving of UV-light exposed commonly consumed mushrooms decreased population inadequacy for vitamin D from 95.3% to 52.8% for age group 9-18 years and from 94.9% to 63.6% for age group 19+ years. Mushrooms Role in the Dietary Guidelines Mushrooms are fungi – a member of the third food kingdom – biologically distinct from plant and animal-derived foods that comprise the USDA food patterns yet have a unique nutrient profile that provides nutrients common to both plant and animal foods. Although classified into food grouping systems by their use as a vegetable, mushrooms’ increasing use in main entrees in plant-based diets is growing, supporting consumers’ efforts to follow food-based dietary guidance recommendations to lower intake of calories, saturated fatty acids, and sodium while increasing intake of under-consumed nutrients including fiber, potassium and vitamin D. When considering mushrooms’ role in diet quality and helping consumers achieve healthy eating patterns, a previous analysis of NHANES 2001-2010 data discovered that mushroom intake was associated with higher intakes of several key nutrients and thus better diet quality. However, intake was low – about 21g per day among mushroom consumers. Because of mushrooms’ culinary versatility and unique nutrient profile, greater recognition of mushrooms in dietary guidance is an opportunity to improve diet quality, particularly to increase consumption of vegetables. “Results from this current research on modeling the nutritional impact of mushrooms on USDA healthy eating patterns are now available for consideration by the 2025-2030 Dietary Guidelines Advisory Committee,” said Mary Jo Feeney, MS, RD, FADA and nutrition research coordinator to the Mushroom Council. Mushrooms: A Nutrient Powerhouse Often grouped with vegetables, mushrooms provide many of the nutrient attributes of produce, as well as attributes more commonly found in meat, beans or grains. According to the USDA’s FoodData Central, one serving (5 medium/90g) of white, raw mushrooms contains 20 calories, 0g fat, 3g protein and is very low in sodium (0mg/<1% recommended daily value). Few foods naturally contain vitamin D, and mushrooms are unique in that they are the only food in the produce aisle that contain vitamin D. Specifically, one serving of raw, UV-exposed, white (90g) and crimini (80g) mushrooms contains 23.6mcg (118% RDA) and 25.52mcg (128% RDA) of vitamin D, respectively. More Research from the Mushroom Council Still to Come With mushrooms growing in awareness and consideration among consumers nationwide, in 2019, the Mushroom Council made a $1.5 million multi-year investment in research to help broaden understanding of the food’s nutritional qualities and overall health benefits. In addition to the analysis of mushrooms for bioactive/ergothioneine for inclusion in the USDA FoodData Central database, additional research projects approved include: Health-promoting effects of including mushrooms as part of a healthy eating pattern. Mushrooms’ relationship with cognitive health in older adults. Mushrooms’ impact on brain health in an animal model. Since 2002, the Council has conducted research that supports greater mushroom demand by discovering nutrient and health benefits of mushrooms. Published results from these projects form the basis for communicating these benefits to consumers and health influencers. To read the original article click here.

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Are Mushrooms the Ultimate Superfood? The Answer May Surprise You … Especially When it Comes to Getting Enough Vitamin D

AHA Publisher — Thu, 14 Jan 2021 08:00:10 +0000

Sara Middleton via NaturalHealth365 – While certain types of mushrooms can be toxic or even deadly, the mushrooms you’ll find in the grocery store are safe and healthy to eat. In fact, the health benefits of mushrooms appear to impact everything from cognition to gut health. Mushrooms are even known as one of the few plant sources of vitamin D, a critical nutrient that about 1 billion people worldwide are estimated to be deficient in. In other words: these versatile fungi could be a great addition to your weekly meal plan if you don’t eat them yet. Eating Just 2 Servings of Mushrooms Per Week Could Do Wonders for Brain Function Most varieties of mushrooms contain a range of nutrients, including vitamin D, vitamin B, copper, potassium, selenium, and phosphorus. We’re still learning about why they boost health, but human studies have so far revealed some promising effects. According to Harvard Medical School, one 2019 study found that consuming just two servings of mushrooms per week (1 serving is about 3/4 cup cooked) was associated with a reduced risk of mild cognitive impairment in older adults compared to eating fewer than 1 serving per week. Scientists attribute their excellent brain-protective benefits to their antioxidant capacity. Additional research has found that mushrooms, which contain natural prebiotic compounds, may stimulate the growth of healthy gut bacteria and potentially support healthy digestion. Another great thing about mushrooms is that you generally have a wide variety to choose! Popular types of mushrooms include: Shiitake Portobello Crimini Button Oyster Beech Maitake Enoki Read this Important Note About Mushrooms as a Vitamin D Source We mentioned earlier that mushrooms are one of the only plant sources of vitamin D, which (in addition to sunshine) makes them a popular choice for vegans or anyone interested in non-animal sources of this important vitamin. And while this is true, there are a few important things to keep in mind so you can ensure you’re getting the most out of this nutritious fungi: According to the United States Department of Agriculture, mushrooms technically contain a compound called ergosterol that is a precursor to vitamin D. This means that it gets broken down in the body and converted into vitamin D2. But, vitamin “D2” is not the ideal form for humans. Especially if you’re deficient in vitamin D … you’ll want to get vitamin “D3.” Many conventionally grown fungi are actually grown in dark environments, which dramatically lowers their vitamin D content (unfortunately). Some more health-conscious producers are now exposing their mushroom crops to ultraviolet light as a way to improve the fungi’s nutritional profile. Look for these higher-quality varieties in health food stores or online. According to Harvard Medical School, dried mushrooms stored in a cool, dry place for up to 6 months contain about 600 IU of vitamin D2 per 3.5-ounce serving. Bottom line: If you’re deficient in vitamin D (with a blood test score of below 30) … then, you’ll most likely need to supplement with vitamin D3 to the tune of 5,000 to 8,000 IU or more until your levels reach between 50 and 80 ng/ml. In addition, you may want to consider taking your vitamin D3 with cofactors like, vitamin K2, magnesium, zinc and boron to help with proper absorption. Before You Eat Mushrooms … Here Are Two Final Tips: Don’t wash or clean mushrooms until you’re prepared to use them (ideally within a week of purchasing), and try storing them in a fridge in an open brown paper bag to help absorb excess moisture and prevent spoilage. Sources for this article include: Harvard.edu, USDA.gov, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Boost Your Gut Health with a Single Avocado a Day

AHA Publisher — Thu, 07 Jan 2021 08:00:55 +0000

Sara Middleton via NaturalHealth365 – The avocado, aka the “alligator pear,” might be one of the most popular additions to a brunch spread, Mexican dish, or smoothie thanks to its rich flavor and creamy texture. Yet, in spite of its widespread popularity, many people still doubt if avocados are really good for us. Well, not only is this fruit healthy for us, but researchers have also determined that the avocado appears to be an excellent dietary choice for boosting gut health. And, with the strength of the immune system being dependent on good digestive function … this news is more important than ever! Eating One Avocado a Day Improves the Diversity of the Gut Microbiome, New Study Finds Researchers from the Division of Nutritional Science at the University of Illinois conducted a randomized controlled trial, including 163 adult men and women. Study participants were obese or overweight (and matched by age, sex, and fasting glucose levels). They were given one special meal per day that contained the same amount of calories for both the experimental and the control group – except that the experimental group’s meal had an avocado in it. The men and women in the experimental group ended up eating 175 grams or 140 g of avocado per day for 12 weeks, respectively. Other than this special meal, the participants were told to maintain their normal diets. After periodically collecting blood, urine, and fecal samples as well as other information related to the meals, the researchers found that after 12 weeks, avocado eaters had: Significantly greater diversity and concentrations of certain friendly gut bacteria, including Faecalibacterium, Lachnospira, and Alistipes Greater fat excreted in the stool along with lower amounts of bile acids, which the researchers interpreted as absorbing less energy from the foods they were eating (which could explain why avocados have been shown to help people lose weight) The researchers concluded that “this nutrient-dense food affects digestive physiology, as well as the composition and metabolic functions of the intestinal microbiota.” Beyond Gut Health: Here Are 4 Other Known Health Benefits of Avocado (Plus Tips on How to Purchase) Need inspiration to add avocado to your grocery list this week? Here are four known health benefits other than improving gut health: One medium avocado contains a whopping 12 grams of fiber, nearly half of the daily recommended amount (fiber is good for your gut and also for controlling blood sugar levels and helping you feel full). Avocados are loaded with other healthy nutrients, as well, including heart-healthy monounsaturated fatty acids and polyunsaturated fatty acids, vitamin E, vitamin C, folate, magnesium, copper, and potassium. Avocado has been associated with improved cholesterol and triglyceride levels (in addition to lowered body fat). Fat-rich avocados appear to help the body absorb fat-soluble nutrients from other foods more effectively, as was shown in one 2005 study published in the Journal of Nutrition When possible, buy and use real avocados and avoid buying avocado oils – or at least be very judicious about the brands you trust. A recent study published in the peer-reviewed journal Food Control determined that 82 percent of domestic and imported avocado oils tested were either rancid or contained other oils (including soybean oil) even in some of the products labeled as “extra virgin” or “pure.” The researchers coded the oils tested, so we don’t know which brands failed to stack up. However, they do offer some tips on buying good avocado oil in their press release: While the taste can vary by region, fresh avocado oil should taste a bit like mushrooms – buttery and slightly grassy. Virgin avocado oil should be green; refined avocado oil is light yellow to clear. Store oil in a cool dark cabinet to preserve its freshness and keep it away from light and heat (ideally, purchase it in a dark glass container) since even high-quality oil goes rancid eventually. Rancid avocado oil smells stale, almost like play-dough. As for buying the real thing, know that your avocado is ready to eat when it feels slightly soft and yields to gentle pressure. If your avocado is too hard, it is probably not ripe enough, if it’s too mushy, it is likely overripe. And, of course, buy organic – whenever possible. Sources for this article include: Studyfinds.org, Eurekalert.org, Eurekalert.org, Eurekalert.org, Sciencedirect.com, Academic.oup.com, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Discover the “Mighty Mineral” Under-Recognized for Its Lifesaving Health Benefits

AHA Publisher — Mon, 16 Nov 2020 08:00:33 +0000

Lori Alton via NaturalHealth365 – Most people are aware that certain minerals in the body – such as calcium, potassium, sodium and magnesium – play a vital role in sustaining life and health. Less “top of mind,” though, are essential trace minerals such as manganese, selenium, copper and zinc. And, although these microminerals are needed in much smaller amounts than the “Big Four,” they also serve indispensable functions in the body. Manganese, in particular, is responsible for an impressive checklist of life-sustaining functions. In fact, research has shown that this hard-working micromineral can help prevent and even alleviate a surprising range of diseases and conditions. As we take a closer look at the “mighty mineral,” the far-ranging benefits of manganese may surprise you. Manganese Works Behind the Scenes to Protect Your Health Manganese is the ultimate “wing-man” in the body, helping to facilitate the contributions of a host of other players. Specifically, it plays an important role in the metabolism of amino acids, cholesterol, glucose and carbohydrates. In addition, manganese helps the body utilize a slew of important nutrients, including vitamin B1 (thiamin) – which helps the cells convert carbohydrates into energy – choline, which is needed for brain development, and vitamin C, the antioxidant, anti-inflammatory “muscle” of the immune system. In combination with calcium, zinc and copper, manganese also supports bone mineral density. Plus, it helps to synthesize collagen, which is needed not only for healthy skin but for strong, flexible arteries. Finally, manganese facilitates normal blood clotting. The Benefits of Manganese Include a Stronger Defense Against Injury and Disease One of manganese’s important functions is to help to form superoxide dismutase, one of the body’s primary disease-fighting antioxidant enzymes. In fact, manganese superoxide dismutase is the compound’s full name. The task of superoxide dismutase is to gobble up harmful superoxide free radicals – thereby helping to fight oxidative stress, quench inflammation and slow the aging process. This antioxidant effect allows SOD to help fight a host of inflammatory conditions, including arthritis, COPD, heart disease and type 2 diabetes. Research has also shown that manganese is required for the activation of prolidase, an enzyme essential for wound healing. Unsurprisingly, low dietary levels of manganese have been associated with serious chronic diseases. Attention Diabetics: Discover the Health Benefits of Manganese Scientists report that manganese assists in the utilization of biotin, which helps normalize blood sugar. And, early studies have shown that the micromineral could help beta cells in the pancreas produce insulin. It makes sense, therefore, that researchers believe that manganese may help to lower elevated blood sugar levelsand help ward off type 2 diabetes, which currently affects 34 million Americans. One 2014 Korean study found that people with diabetes had lower levels of manganese than those without the condition. In another study, mice with diet-induced diabetes were given manganese supplementation for 12 weeks – with promising results. The team noted that the animals experienced improved glucose tolerance and increased insulin secretion, along with a decrease in the harmful oxidation of fats. While more clinical research is needed, these studies are encouraging. Natural Relief – Manganese Supports Healthy Bones and Joints Studies have suggested that manganese deficiency could be a primary cause of osteoporosis, a condition in which bones become brittle and subject to fracture. It turns out that manganese helps with the formation of certain hormones and enzymes that are involved in bone building. It also plays an essential role in the synthesis of glucosamine and chondroitin, essential ingredients of cartilage. And, it may help to prevent and treat another “osteo” condition – osteoarthritis. One study found that a combination of manganese, glucosamine and chondroitin for four months improved pain and function in people with osteoarthritis of the knee and lower back. Some studies have suggested that taking manganese in conjunction with calcium, zinc and copper can improve bone mass and reduce spinal bone loss in older women. Manganese May Boost Memory and Mood, Ease PMS Naturally The benefits of manganese extend to neurological functions, as well. This mineral is associated with the activity of the nerve cells of the brain, has been shown in animal studies to improve cognitive function. While more study is needed, some researchers believe that manganese can improve learning, memory and even mood in humans. And, it may even play a role in alleviating cyclical mood disturbances in women. A study published in the American Journal of Obstetrics and Gynecology found that premenstrual women with lower manganese levels experienced more pain, insomnia and mood-related symptoms than those with higher levels. How Much Manganese Is Enough? While true manganese shortfalls are rare in those who eat a varied, healthy diet, deficiencies can occur in people with chronic digestive disorders that limit absorption. In addition, a diet poor in manganese-rich foods can cause low levels. According to the National Institutes of Health, the daily adequate intake for manganese is 2.3 mg for men and 1.8 mg for women. However, some natural health experts recommend 4 mg a day for maximum benefit. The tolerable upper limit for manganese is 11 mg a day. Although manganese in small amounts is vital for health, excessive amounts can be toxic. If you would like to try supplementation, make sure to discuss the matter first with your qualified integrative doctor. You can boost your dietary intake of the “mighty mineral” with whole grains – particularly brown rice, which weighs in at a whopping 2.1 mg per cup. Other good sources include raw pineapple, chickpeas, adzuki beans, pecans, almonds and dark leafy greens. As far as exceeding the tolerable upper limit by eating these foods, no worries – there is no evidence showing manganese toxicity from high dietary intake. So, in terms of vitamins and minerals, the benefits of manganese may be somewhat under-appreciated. But make no mistake: this trace mineral is far too important to be overlooked. Sources for this article include: MedicalNewsToday.com, LifeExtension.com, OregonState.Edu, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Roasted Beet Salad Recipe

AHA Publisher — Thu, 12 Nov 2020 08:00:02 +0000

Dr. Josh Axe, DC, DMN, CNS – Beets are some of the healthiest vegetables around, and that’s why I incorporate this roasted beet salad recipe into my meal rotation. Did you know that the benefits of beets include being high in antioxidants, reducing disease-causing inflammation, detoxing the blood and even reduce high blood pressure? But perhaps the most surprising fact about beets is how few people know what to do with them. Whether you’re someone who routinely skips beets when purchasing produce or have already embraced them into your diet, you will love this roasted beet salad. While it takes an hour from start to finish, there’s very little hands-on time required — and this roasted beet and goat cheese salad just might turn you into a beet fanatic! Key Ingredients This roasted beet salad with goat cheese recipe is chock-full of healthy ingredients — including the dressing. Here are the main players that make this beet goat cheese salad shine: Beets: Beets are incredibly nutrient-dense, which is why they’re the star of this show. High in fiber, folate, manganese, potassium, vitamin C, magnesium, iron, copper and more, beets have been studied for their ability to relieve inflammation, promote heart health, aid detoxification, boost brain function, support digestion, enhance athletic performance and even aid weight loss. Goat Cheese: A great supporting actor in this beet and goat cheese salad is, of course, the goat cheese. It’s a great healthy fat source that also provides a host of protein, probiotics and calcium, making it a healthier choice than many varieties of cow cheese. Pear: Pear nutrition provides a good amount of fiber and vitamin C, and like beets, pears are good for the heart, weight, digestive system, bones and immunity. Honey: Along with heart-healthy olive oil and balsamic vinegar, honey helps make up the base of the salad dressing in this roasted beet salad recipe. Honey, particularly raw honey, is a true superfood that benefits just about every part and every function of the body. Of course, the almonds, onions and orange juice/zest only add to the nutrition of this beet and goat cheese salad. How to Make a Roasted Beet Salad Let’s start by preheating the oven to and wrapping up the beets in thick aluminum foil. Make it easier to pull them out later by placing the wrapped beets on a baking pan. When the oven is nice and toasty, slide the beets in and let the oven work its magic for the next hour or so. Once the beets are tender, pull them out. Give them some time to cool off, then peel and cube them. Look at that color! While the beets are returning to a temperature at which you can handle them without scalding yourself, whisk together your dressing, with the orange juice, honey, vinegar, orange zest, mustard and oil. Then add in some nutritious onion, pear and cubed beets. You’re almost there! Divvy up the salad among four plates (or take an extra helping). Top each portion with goat cheese and heart-healthy almonds. Now that is a salad! I love how fancy this salad looks but also how easy it is to whip up for lunch or a light dinner. It’s a great way to introduce a new veggie to your family’s menu. You could even add grilled chicken or fish to make this more hearty. Roasted Beet Salad Recipe DESCRIPTION Whether you’re someone who routinely skips beets or already eat them, you will love this roasted beet salad. INGREDIENTS 3 medium beets with tops trimmed to 1” ¼ cup fresh orange juice 2 teaspoons honey 2 teaspoons balsamic vinegar 1 teaspoon grated orange zest 1 teaspoon Dijon mustard ½ teaspoon extra virgin olive oil 1 pear, cored and sliced ½ cup thinly sliced onion ¼ cup crumbled goat cheese 2 tablespoons sliced almonds, toasted salt and pepper INSTRUCTIONS Preheat oven to 400 degrees Fahrenheit. Wrap beets tightly in heavy-duty foil. Roast beets until tender, 50 to 60 minutes. Cool, peel and cut into cubes. In a large bowl, whisk together orange juice, honey, vinegar, orange zest, mustard and olive oil. Season with salt and pepper to taste. Add pear, onion and roasted beets and toss to coat. Divide salad evenly among 4 plates and serve topped with cheese and almonds. NUTRITION Serving Size: 1 salad Calories: 165 Sugar: 14.2g Sodium: 124mg Fat: 7.3g Saturated Fat: 3.7g Unsaturated Fat: 3.6g Trans Fat: 0g Carbohydrates: 20.3g Fiber: 3.8g Protein: 6.4g Cholesterol: 15mg To read the original article click here. For more articles from Dr. Axe click here.

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