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Does Stir-Frying Destroy the Cancer-Fighting Properties of Cruciferous Vegetables?

The AHA! Team — Tue, 03 Dec 2024 08:15:04 +0000

Lori Alton via NaturalHealth365 – Glucosinolates may not be a word that rolls easily off the tongue. But, the presence of these natural phytochemicals is what makes cruciferous vegetables like Brussels sprouts and broccoli such cancer-fighting nutritional superstars. Glucosinolates may not be a word that rolls easily off the tongue. But, the presence of these natural phytochemicals is what makes cruciferous vegetables like Brussels sprouts and broccoli such cancer-fighting nutritional superstars. While stir-frying is a popular preparation method, there is concern over whether this cooking method can deplete disease-fighting compounds. In one study, researchers set out to discover whether glucosinolates in two different cruciferous vegetables could survive stir-frying with their beneficial qualities intact. The results were surprising! Stir-frying beats both boiling and deep-frying for preserving glucosinolates To conduct the study published in Plant Foods for Human Nutrition, researchers prepared red cabbage and pakchoi (also known as bok choy) by cutting off the stems and chopping the leaves into 1 to 2-centimeter strips. They then stir-fried them – using pan temperatures ranging from 160 to 250 degrees Celsius and cooking times ranging from one to eight minutes. They found that stir-frying the vegetables, even at the highest temperatures and longest duration, did not deplete them of their glucosinolates – including glucobrassicanapin, the most abundant form. The team reported that stir-frying inactivated myrosinase (a substance that breaks down glucosinolates), thereby helping to prevent their release and loss. While stir-frying left the phytochemicals intact, the researchers noted that earlier studies had shown that cooking cruciferous vegetables in water (by boiling) led to the leaching out and loss of water-soluble glucosinolates. The team also cited an earlier study that showed that deep frying caused cruciferous vegetables to lose up to 84 percent of their glucosinolates. The takeaway: Unlike boiling and deep frying, stir-frying will not cause a loss of beneficial glucosinolates. Glucosinolates fight cancer through a multitude of actions Red cabbage and bok choy belong to the Brassica family of vegetables, including broccoli, kale, Brussels sprouts, arugula, cauliflower, watercress, and mustard greens. All Brassica vegetables are rich in sulfur-containing glucosinolates – which break down into biologically active isothiocyanates, including sulforaphane (more about sulforaphane’s amazing abilities later). Isothiocyanates from glucosinolates have been found to protect cell DNA against potentially cancer-causing mutations and to cause apoptosis – or programmed cell death – in cancer cells. In addition, they detoxify and neutralize carcinogens in the body while inhibiting angiogenesis – the cancer-promoting growth of blood vessels that nourish tumors. And that’s not all – the “skill set” of glucosinolates also includes the ability to reduce inflammation, regulate blood sugar, support cardiovascular health, and promote weight loss. Extensive studies support the anti-carcinogenic capabilities of cruciferous vegetables In a study published in Toxicology and Applied Pharmacology, researchers found that broccoli and watercress suppressed the production of cancer-promoting enzymes known as matrix metalloproteinases, thereby limiting the invasiveness of breast cancer cells. Additional research published in Integrative Cancer Therapies confirmed that glucosinolates can protect against harmful reactive oxygen species. Epidemiological studies have shown that consuming Brassica vegetables can lower cancer risk. One analysis used the Nurses’ Health Study data to demonstrate that women who ate more than five servings of cruciferous vegetables a week lowered their risk of lung cancer. In a review of 94 studies published in Cancer Epidemiology, Biomarkers, and Prevention, researchers reported that a higher intake of cruciferous vegetables was linked to a lower risk of cancer – particularly lung, stomach, colon, and rectum cancers. Great NEWS: Broccoli sprouts provide LOTS of cancer-fighting sulforaphane One type of isothiocyanate – sulforaphane – is impressing researchers with its antimicrobial, anti-inflammatory, anti-aging, and anticancer properties. Regarding sulforaphane content, broccoli sprouts tower over all other cruciferous vegetables, including fully-grown broccoli. (Studies have shown that 5- to 6-day-old broccoli sprouts contain over 100 times more of this cancer-fighting phytochemical than mature plants). Studies have supported sulforaphane’s ability to combat cancers of the breast, prostate, bladder, ovaries, liver, colon, and lungs. Amazingly, sulforaphane appears capable of “switching on” the genes that produce beneficial detoxification and antioxidant enzymes. Sulforaphane can sharply boost the production of glutathione – the body’s “master” antioxidant and an important cancer-fighting enzyme in its own right. A study conducted at the University of California at Santa Barbara found that sulforaphane inhibited the growth of human breast cancer cells, causing researchers to praise it as a “promising” protective agent against breast cancer. Finally, an additional study conducted at Johns Hopkins University supported the ability of sulforaphane in broccoli sprouts to inhibit the growth of four different types of human breast cancer cells – a truly encouraging result. No doubt: the beneficial effects of glucosinolate-rich broccoli sprouts and other cruciferous vegetables are far too important to ignore. Consuming healthy amounts of these veggies – whether raw or stir-fried – should constitute a significant part of any cancer-preventive program. Sources for this article include: NIH.gov Springer.com NIH.gov NIH.gov To read the original article click here.

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Marinated Tempeh and Vegetables Recipe

The AHA! Team — Mon, 28 Oct 2024 05:52:12 +0000

Recipe by: Dan the web developer via Nutrition Facts – Marinated Tempeh and Vegetables Recipe Here’s a delicious, customizable recipe that includes several Daily Dozen items. Pick your favorite whole grains, beans, and vegetables and start cooking! This recipe is from Dan, our Web Developer. COURSE: Main Course DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS Tempeh-Marinade ▢1½ cups Light Vegetable Broth ▢2½ tablespoons red wine vinegar ▢2-3 tablespoons Umami Sauce ▢½ tablespoons Italian seasoning ▢1 teaspoon garlic powder ▢8 ounces tempeh, cut into cubes Template ▢¼ cup water or Light Vegetable Broth ▢Additional spices, to taste (e.g., red pepper flakes, black pepper, curry powder) ▢1-2 cups cubed starchy vegetables (e.g., sweet potatoes, potatoes, squash) ▢1 bunch greens, chopped (e.g., kale, spinach, collards, cilantro) ▢1½ cups cooked beans or 1 (15-ounce) BPA-free can or Tetra Pak salt-free beans of choice, drained and rinsed ▢3 cups cooked whole grains (e.g., quinoa, BROL, hulled barley, oat groats) INSTRUCTIONS In a bowl or a reusable silicon bag, combine the marinade ingredients. Stir together or shake until well combined. Add the cubed tempeh and cover completely with the marinade. Allow to marinate for 30 minutes or longer. Pour the tempeh and marinade into a large pot with a lid. Add an additional ¼ cup of water or Light Vegetable Broth. Optional to add any additional spices to taste. Bring to a boil on high heat. Layer the cubed starchy vegetables on top of the tempeh. Cover and reduce the heat to simmer. After about 10 minutes, add the chopped greens to the pot. Cover and continue cooking for 5 minutes. Add the beans. Cover and cook for 5 minutes. Uncover the pot and cook to reduce the remaining marinade by about half. Adjust the heat, as needed. Stir in the whole grains. Cook until the remaining marinade is absorbed, and the vegetables reach desired texture. Serve warm. Notes Marinade recipe inspired by Sweet Simple Vegan. To read the original article click here.

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7 Tips to Avoid Gaining Holiday Weight

AHA Publisher — Wed, 22 Dec 2021 08:00:48 +0000

Lorie Johnson via CBN News – Research shows the average American gains three to five pounds between Thanksgiving and New Year’s Day. Although many people plan to lose that extra weight in the new year, too often that doesn’t happen. That means after many years, a few extra pounds over the holidays adds up to what can be a serious weight problem, leading to a number of health issues including diabetes, cancer, and heart disease. Adrienne Youdim, M.D. an internist who specializes in medical weight loss and nutrition and author of the bestseller Hungry for More: Stories and Science to Inspire Weight Loss from the Inside Out told CBN News we can avoid packing on extra holiday pounds while still enjoying goodies in moderation by using seven common-sense strategies. 1. EAT PROTEIN: Eating plenty of protein like fish, beans or chicken makes us less likely to overeat sweets. “Protein is the macronutrient that curbs hunger most,” she said. 2. FILL HALF YOU PLATE WITH FRESH VEGGIES: These foods are low in calories, are very filling, and are loaded with nutrients. “I personally love arugula,” said Dr. Youdim, “I eat it every day. And one cup of arugula is two to five calories but has 30 vitamins, minerals, and antioxidants.” 3. CHOOSE SPARKLING WATER INSTEAD OF ALCOHOL: Alcohol has “empty calories,” which means the beverages are loaded with calories with little to no nutrition. “Alcohol actually intercepts some of our hunger hormones,” Dr. Youdim explains, “Leptin is a hormone that’s released by the fat cell that tells our brain that we are full, and alcohol actually intercepts that hormone.” 4. DRINK A CUP OF HOT TEA AFTER A MEAL: Hot beverages, preferably decaffeinated herbal tea, help put the brakes on further eating. “It takes time for our stomach, or our gut, to receive food,” said Dr. Youdim, “A warm drink sends a signal to the brain notifying that the food has been received and those hunger hormones, or signals, should be shut off.” 5. GET ENOUGH SLEEP: Research shows people who don’t get enough sleep are more prone to overeat unhealthy foods. “They’ve also done studies where in just two nights they’ve noticed that hunger hormones go up by about 30 percent and when they surveyed these individuals, they craved highly palatable, or yummy foods,” said Dr. Youdim. “So when people are sleep deprived they’re more likely to go for doughnuts and for fries. You don’t crave broccoli when you’re sleep-deprived.” 6. EAT SENSIBLY BEFORE THE PARTY: Dr. Youdim says “saving calories” tends to backfire. People who are planning to attend a special dinner or party where the food will be fantastic may nearly starve themselves before the event, which can be a mistake. “That in and of itself can result in consuming way more calories than you otherwise would eat,” she said, recommending instead to drink a protein shake on your way out the door. 7. DONT EAT YOUR FEELINGS: Stop using food to feel better emotionally, because when emotions run high, we tend to overeat. “What are we really hungry for, right? We tend to use food to soothe many, many emotions, not just sadness, but often boredom,” said Dr. Youdim, who recommends learning to cope with our emotions by using creative outlets, exercise, and connecting with others. To read the original article click here.

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