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Blackstrap Molasses Benefits, Nutrition and How to Use

AHA Publisher — Wed, 02 Mar 2022 05:03:47 +0000

Christine Ruggeri, CHHC via Dr. Axe – Blackstrap molasses is commonly used as a natural sweetener and sugar alternative. It has a unique, rich flavor, contains many micronutrients and has a moderate glycemic load, making it a good, more nutritious choice compared to refined sugar. As the health benefits of blackstrap molasses becomes better known, more and more molasses products are being sold in the supermarket. As opposed to refined sugar, molasses has the power to help naturally relieve PMS symptoms, stabilize blood sugar levels, improve bone health and symptoms of ADHD, and boost skin health. What Is Blackstrap Molasses? Blackstrap molasses is the dark brown, amber or red viscous molasses that remains after maximum extraction of sugar from raw sugar cane. It has the consistency of a thick syrup, as the third boiling of sugar syrup yields blackstrap molasses. This concentrated byproduct is left over after the sugar’s sucrose has been crystallized. It has a robust flavor described as bittersweet. Unlike refined sugar, blackstrap molasses contains essential vitamins and minerals — boasting a number of powerful health benefits. Blackstrap molasses has been imported from the Caribbean Islands since the time of the first settlers. Because it was much more affordable than refined sugar, molasses was popular up until the late 19th century. In fact, it was so popular that the British crown passed the Molasses Act of 1733 in order to discourage colonists from trading with the West Indies, which was not under British rule. Colonists had to pay six pence for every gallon of molasses, which was commonly used in rum and spirits at the time. Since then, blackstrap molasses has made a comeback. This is due to the “health food movement” that is popularizing nutritious and vitamin-filled foods. The largest producers of molasses are currently India, Brazil, Taiwan, Thailand, the Philippines and the United States. Nutrition Facts Blackstrap molasses contains the vitamins and minerals that it absorbs from the sugar cane plant. Molasses has a moderate glycemic load of 55, which makes it a better choice than refined sugar, especially for people with diabetes. It contains high levels of vitamin B6, manganese, magnesium, potassium, iron and selenium. One ounce (approximately 28 grams) of unsulphured blackstrap molasses nutrition contains about: 66 calories 17 grams carbohydrates 0.7 milligrams manganese (37 percent DV) 0.6 milligrams copper (29 percent DV) 4.9 milligrams iron (27 percent DV) 240 milligrams calcium (24 percent DV) 696 milligrams potassium (20 percent DV) 60 milligrams magnesium (15 percent DV) 0.2 milligrams vitamin B6 (10 percent DV) 5 micrograms selenium (7 percent DV) Benefits 1. Helps Relieve PMS Symptoms Blackstrap molasses is a high source of iron, which has proven to be an important nutrient for women. According to the Centers for Disease Control and Prevention, women need more iron than men because they lose a certain amount of iron during their normal menstrual cycles each month. Starting at around the time of adolescence when a woman begins having her menstrual cycle, her daily need of iron increases, but then the level decreases once again as the woman reaches menopause. Studies indicate this direct association between iron depletion and menstruation. Iron can also improve your mood, which relies on a balance of hormones — including serotonin, dopamine and other vital hormones — that cannot properly be synthesized in the brain when oxygen levels are low. This is why iron deficiency sometimes results in a poor mood, bad sleep, low energy levels and a lack of motivation. If you notice changes in your mood and feelings of mild depression or anxiety, especially during menstruation, an iron deficiency could possibly be a contributor. Also, essential minerals in blackstrap molasses, such as magnesium, manganese and calcium, prevent the clotting of blood, which relieves menstrual cramps and maintains the health of uterine muscles. 2. Combats Stress B vitamins, calcium and magnesium each play a role in combatting stress and anxiety, and blackstrap molasses contains all of these vital minerals. Vitamin B6, for example, raises serotonin levels in the brain. This is an important hormone that controls mood and prevents pain, depression and fatigue, and blackstrap molasses’ vitamin B6 content makes adding it to your diet a great way to relieve stress. A 2004 study published in Psychotherapy and Psychosomatics found that low levels of vitamin B6 are associated with depression, as the vitamin contributes to the tryptophan-serotonin pathway. Of the 140 participants, 13 percent of them were evaluated as depressed and vitamin B6-deficient. Although this is not a staggering number, the research suggests that the vitamin deficiency is correlated to depression levels and needs to be addressed in patients who have symptoms of moodiness and depression. 3. Stabilizes Blood Sugar Levels Blackstrap molasses helps stabilize blood sugar levels, which can be extremely beneficial for people with diabetes. It has a low glycemic index and naturally slows the metabolism of glucose and carbohydrates — resulting in less insulin production. It also contains a high level of chromium, which increases glucose tolerance. Chromium plays a role in the insulin-signaling pathways that allow our bodies to control the amount of sugar we take in, helping balance blood glucose levels and giving us stable energy. A 1997 study conducted at the U.S. Department of Agriculture suggests that chromium is an essential nutrient involved in normal carbohydrate and lipid metabolism. In the study, 180 individuals treated for type 2 diabetes were either given a placebo or chromium supplements over a four-month period, while continuing to take normal medications and not changing eating habits. As a result of chromium treatment, insulin values and cholesterol levels decreased significantly compared to the placebo group. This study did have patients continue their normal medications for treatment diabetes, so it is important to note that chromium consumption seems to be only partly responsible for the positive results. 4. Helps Prevent Cancer A 2009 study published in the Journal of the American Diabetic Association suggests that blackstrap molasses serves as a good, nutritious alternative to refined sugar because it offers the potential benefit of antioxidant activity. Antioxidants are substances that help prevent certain types of cell damage, especially those caused by oxidation. Oxidative damage plays a major role in disease today and has been linked to many health conditions, including cancer. High-antioxidant foods, like blackstrap molasses, help reduce free radicals in the body, which are believed to be the primary cause of cancer. The National Cancer Institute indicates that free radicals are formed naturally in the body and play an important role in many normal cellular processes. However, at high concentrations, free radicals can be hazardous to the body and damage all major components of cells, including DNA, proteins and cell membranes. 5. Promotes Skin Health Blackstrap molasses contains lactic acid, which is produced by bacteria plays an important role in carbohydrate metabolism. Lactic acid serves as a natural acne treatment and treats other skin conditions. A 2002 study published in the Indian Journal of Dermatology, Venereology and Leprologyfound that lactic acid worked as a preventative solution for acne. The study involved 22 patients who experienced lesions, inflammation and cysts. Lactate lotion was used topically all over the face twice a day, and then it was used like a cosmetic for a year. At the end of one year, 90 percent to 100 percent reduction of the inflammatory lesions was achieved in 41 percent of the patients, and non-inflammatory lesions reduced in 23 percent of the patients. The remaining patients showed 50 percent to 90 percent reduction, while two patients showed less than 50 percent reduction in the non-inflammatory lesions. This research suggests that lactic acid treatment results in significant reduction of acne symptoms, including the development of lesions. Blackstrap molasses also promotes the growth of healthy tissues, so it serves as a natural wound healer. Consuming blackstrap molasses accelerates the healing time of cuts, wounds, burns and signs of acne — helping you maintain clear and healthy skin. 6. Improves Bone Health Because blackstrap molasses serves as a high source of calcium, it promotes strong and healthy bones. Since we lose calcium every day through our skin, nails, hair, sweat, urine and stool, and we cannot make it within our own bodies, it’s important that we eat calcium-rich foods regularly. Calcium is the most present mineral in the body. About 99 percent of our calcium is found in bones and teeth, mostly in the form of calcium deposits, with the other remaining 1 percent stored throughout bodily tissue. Calcium is involved in the growth and maintenance of bones. Without enough calcium present in the body, known as a calcium deficiency, bones are susceptible to becoming weak and pliable, making them prone to fractures and breaks. The calcium, plus the iron and copper levels, in blackstrap molasses undoubtedly improves bone health, helps heal broken bones, and reduces the risk of weak and brittle bones. 7. Serves as Natural Treatment for ADD and ADHD Research has shown that the same symptoms evident in children with ADD/ADHD are also seen in people who are nutritionally deficient in zinc, magnesium, calcium and iron. ADHD and ADD are neurological and behavior-related conditions that cause difficulty in concentrating, impulsiveness and excessive energy. Sugar is a major problem because it causes blood sugar spikes, leading to hyperactivity. Then as blood sugar levels spike down, a person loses focus. Blackstrap molasses is a more nutritious alternative to refined sugar, and it does not have the same effects on blood sugar levels. Also, consuming molasses provides iron and B vitamins — which have the ability to improve ADHD symptoms naturally. These vitamins and minerals support the nervous system and brain function, thereby improving focus. 8. May Improve Arthritis Because of the anti-inflammatory properties in blackstrap molasses, it relieves swelling and joint pain, working to improve arthritis symptoms. A study published in the European Review for Medical and Pharmacological Sciences found that iron deficiency is common patients with rheumatoid arthritis. The presence of iron, calcium and antioxidants in molasses allows it to reduce inflammation and relieve pain. 9. Contains Cholesterol-Lowing Potassium Blackstrap molasses is a good source of potassium. Potassium-rich foods help lower systolic blood pressure, reduce cholesterol and support a healthy cardiovascular system, in addition to helping cleanse your liver. Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your body’s sodium-potassium pump. How to Use/Recipes It’s easy to find blackstrap molasses at your local market or health food store. When purchasing blackstrap molasses, the best options are organic and unsulfered. Because of its unique, rich flavor, some people use blackstrap molasses as a spread or topping on toast, oatmeal and porridges. It’s also a good sweetener for marinades, barbecue sauce and to use while baking. You can even add blackstrap molasses to coffee — it intensifies the richness of the coffee while lowering the acidic taste and enhancing coffee’s nutrition value. Blackstrap molasses serves as one of the best brown sugar alternatives, too. You can use molasses to create brown sugar by adding two tablespoons of molasses for each ½ cup of coconut sugar that a recipe calls for. Put the coconut sugar and the molasses in a food processor, and pulse until the consistency of commercial brown sugar is reached. The result is a more nutritious “brown sugar” that still tastes great. Blackstrap molasses is about two-thirds as sweet as refined sugar, but it can be used in recipes that call for brown sugar, honey and maple syrup. Here are some of the best recipes with blackstrap molasses for you to try at home: Try using it in this Maple-Glazed Rosemary Carrots Recipe. The bittersweet flavor of molasses goes perfectly with the rosemary in this recipe. Another way to use blackstrap molasses in place of maple syrup is with this Gluten-Free Cinnamon Buns Recipe. This recipe is delicious, healthy and gluten-free! The texture of molasses complements the stickiness of a cinnamon bun too. Blackstrap molasses is commonly used to make marinades, sauces and glazes. You can use molasses in place of honey. It provides the same texture and a slightly bitter flavor. My Grilled Honey-Glazed Salmon Recipe would be perfect for blackstrap molasses because it creates the thick consistency that works perfectly for salmon glazes. This...

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Paleo Zucchini Brownies with Dark Chocolate Chips

AHA Publisher — Tue, 17 Aug 2021 07:00:59 +0000

Dr. Josh Axe, DC, DNM, CN – Sneaking vegetables into desserts — it’s really not just a good idea for children. Regardless of age, we can all benefit from finding ways to get more health-boosting veggies into our diets on a daily basis. These chocolate zucchini brownies make that wise goal a truly enjoyable experience. You may notice this recipe doesn’t contain any flour. That’s right — these are flourless, low-carb brownies. In addition, this low-carb brownie recipe can also create Paleo brownies as long as you use Paleo-friendly chocolate chips and unprocessed maple syrup. These zucchini brownies are the perfect healthy yet satisfying treat, and if you’re baking for people who aren’t normally vegetable fans, get ready to wow them with how you hide this nutritious squash so well. Key Ingredients This is one of the most delicious zucchini dessert recipes you’ll ever have, and that’s a good thing. Why should you want to get more zucchini in your diet? Well, there are actually a lot of reasons. First off, zucchini nutrition is impressive, especially when it comes to the heart-healthy mineral potassium. One cup of cooked zucchini provides just under 15 percent of most daily potassium needs. In addition to potassium, this squash is also high in vitamin C, vitamin B6, manganese, folate and vitamin K. Thanks to its low score on the glycemic index, zucchini is a very popular vegetable among individuals who are watching their weight or have blood sugar concerns. If you’re looking through Paleo-friendly recipes, don’t be surprised to see zucchini popping up here and there. Followers of the the Paleo diet also love this green squash because its loaded with vitamin B6, which helps the body break down and use dietary protein. In fact, the more protein you consume, the more B6 you should be consuming as well. Zucchini is also very easily digested since it is largely made up of water. Plus, it contains dietary fiber that can help bring natural constipation relief or prevent it in the first place. This low-carb brownie recipe contains a lot of different vital nutrients thanks to whole-food ingredients like zucchini, banana, egg and cacao powder. These brownies may not be zero-carb or no-carb brownies, but they certainly have less carbs and sugar than your typical brownies containing processed flour and sugar. How to Make Zucchini Brownies This Paleo zucchini brownies recipe is so easy to make. Before you get started, just make sure you have your oven preheated to 350 degrees Fahrenheit. You’ll also need to line an 8×8 baking pan with parchment paper. (Look for the unbleached kind so there’s no chlorine.) Shred the whole zucchini into a bowl. Take the shredded zucchini in your hands and squeeze. You’ll likely get a bit of liquid that needs to be drained off before moving on to the next step. Now it’s time to start adding all of the ingredients — minus the zucchini and chocolate chips — to a high-speed blender or food processor. The almond butter and cacao powder can go first. Next, add the maple syrup. Now, the eggs can go in. Last but not least, one ripe banana goes into the blender (or food processor). Mix up everything until well-combined. Transfer the batter to a medium-sized bowl. Stir in the shredded zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes or until a toothpick inserted into the center comes out clean. Allow zucchini brownies to cool for 15 minutes before cutting and serving. This Paleo chocolate zucchini brownies recipe typically makes 12 servings. Enjoy! Paleo Zucchini Brownies With Dark Chocolate Chips DESCRIPTION These zucchini brownies are a healthy, satisfying treat. If you’re baking for people who aren’t normally veggie fans, get ready to wow them. INGREDIENTS ½ cup almond butter 1 ripe banana 2 eggs ¼ cup maple syrup ¼ cup unsweetened cocoa or cacao powder 1 teaspoon vanilla extract ½ teaspoon baking soda 1 medium zucchini, shredded and squeezed of excess liquid** ¼ cup dark chocolate chips INSTRUCTIONS Preheat your oven to 350 F. Line an 8×8 baking pan with parchment paper and set aside. Add all the ingredients except for the zucchini and chocolate chips to a high-speed blender or food processor, mixing until well-combined. Transfer batter to a medium bowl and stir in the zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes, until a toothpick inserted into the center comes out clean. Allow to cool for 15 minutes before serving. To read the original article click here.

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“It’s in the Diet:” How to LOWER the Risk of Cancer Cell Growth and Brain Damage

AHA Publisher — Tue, 24 Nov 2020 08:00:16 +0000

Lori Alton via NaturalHealth365 – Cancer – second only to heart disease as a leading cause of death in the United States – claimed over 600,000 lives in 2019 alone. And Alzheimer’s disease, now the sixth leading cause of death, currently affects over 5 million Americans – a number that the Alzheimer’s Association predicts will skyrocket as the population ages, potentially tripling by the year 2050. While these statistics are bleak (conventionally speaking), we are not helpless in the face of these two dreadful health conditions. In fact, scientific research supports the ability of a plant-based diet to help alleviate and even prevent both cancer cell growth and brain damage. For example, blueberries – rich in disease-fighting flavonoids called anthocyanins – could be one of the most useful weapons in this defensive natural arsenal. Let’s take a closer look at the amazing actions of anthocyanins – and the powerful health benefits of blueberries. Discover how blueberries can LOWER the risk of brain damage Mild cognitive impairment (MCI), characterized by minor problems with memory, language, thinking or judgment, is a common consequence of aging. The American Academy of Neurology estimates that MCI is present in about 8 percent of people, as early as age 65 to 69. However, in some cases, mild cognitive impairment precedes much more serious conditions, such as Alzheimer’s disease or other forms of dementia. And, experts generally agree that higher flavonoid intake, through dietary consumption of fresh fruits and vegetables, is associated with less cognitive impairment over a ten-year period in healthy adults. In one peer-reviewed study, scientists unequivocally stated that “cognitive function is better preserved in healthy older adults with a diet rich in plant-based foods.” In a relatively recent (2017) study conducted at University of Exeter, researchers wanted to see how blueberries, specifically, fit into the picture. Blueberries, like all intensely-colored fruits and vegetables, are particularly rich in anthocyanins, a group of plant pigments which includes the compounds cyanidin and delphinidin. If “delphinidin” brings to mind the flowers known as “delphiniums,” give yourself points for intuition. Delphinidin is indeed responsible for the beautiful blue coloration of these blooms. This is how they went about it. A group of healthy volunteers aged 65 to 77 was divided into two subgroups. One group drank 30 ml a day of concentrated blueberry juice for twelve weeks, while the other group received a placebo. The blueberry juice, which contained 387 mg of anthocyanins, was the equivalent of roughly 230 grams – about a cup and a half – of fresh blueberries a day. Pre- and post-study, participants took cognitive tests which evaluated psychomotor function, visual processing, executive function, verbal memory and working memory. Meanwhile, MRI scanners monitored their brain function and brain blood flow. The researchers also measured biomarkers of inflammation and oxidative stress. Study leader Dr. Joanna Bowtell, head of Sport and Health Sciences at the University, noted that 12 weeks of drinking concentrated blueberry juice improved cognitive function, blood flow to the brain and brain activation in older adults. The blueberry juice’s beneficial effects were particularly associated with cognitive processes such as memory and executive function, which tend to deteriorate with age. The researchers speculated that the anthocyanins could increase antioxidant activity and promote the availability of beneficial nitric oxide – thereby reducing oxidative stress, improving vascular capacity and reducing inflammation in the brain. Key health point: It’s never too late to benefit from blueberries If you are an older adult already affected by mild cognitive decline – a slight, age-related slippage of mental capabilities coupled with an increasing number of “senior moments” and “memory glitches” – don’t stress. Blueberries may still be able to help! An encouraging study showed that 12 weeks of supplementation with wild blueberry juice (the antioxidant-rich “gold standard” of blueberry juice) improved memory function and word list recall in adults with mild cognitive impairment. Anthocyanins attack cancer on all fronts But, preserving cognitive function isn’t the only gift conferred by blueberries. In an extensive review published in the well-regarded British Journal of Pharmacology, the authors credited anthocyanins with antioxidant effects that could work against the development of cancer. Noting that “chronic inflammation is often a harbinger of a tumor,” the authors also highlighted anthocyanins’ anti-inflammatory capabilities as a weapon against cancer. Due to their high levels of folate, anthocyanins may also help prevent cancer-causing mutations in cell DNA. In addition, they stimulate apoptosis (the pre-programmed “suicide” of cancer cells) and prevent cancer cell proliferation – all without harming healthy cells. In one study, cyanidin (an anthocyanin found in good supply in blueberries) effectively inhibited the invasion and metastasis of breast cancer cells. Moreover, anthocyanins also inhibit angiogenesis, the growth of blood vessels needed to nourish new tumors. Finally, anthocyanins seem to help reverse drug resistance in cancer cells and increase their sensitivity to chemotherapy. Reap the benefits of blueberries with a daily bowl To really rack up the dietary anthocyanins, natural health experts advise opting for fresh, organic blueberries – with wild blueberries, the “high ringers” of antioxidant capacity, constituting the best choice of all. But, if fresh berries are too costly or inconvenient, no worries. Powdered blueberries and liquid extracts can also provide benefits. However, some experts advise avoiding frozen or cooked blueberries, as there is some disagreement over whether freezing and baking can reduce precious anthocyanins. Other anthocyanin-rich berry choices include blackberries, raspberries, bilberries and strawberries. If berries aren’t your “thing,” you can also obtain anthocyanins by eating red cabbage, black plums, Concord grapes, dark, tart cherries, and purple corn. In fact, here’s a sweet tidbit: anthocyanins are even found in cocoa! As if cancer – and dementia-fighting powers weren’t enough reason to include blueberries in your diet, these tasty, juicy little morsels are also packed with antioxidant vitamin C, disease-fighting manganese and beneficial dietary fiber. They can all help to lower blood pressure, discourage the development of type 2 diabetes, and combat obesity. And, at a modest 85 calories per cup, the benefits of blueberries can be enjoyed with minimal caloric investment. The scientific evidence is clear: When it comes to lowering the risk of cancer cell growth and brain damage … your first thought ought to be … “it’s in the diet.” Just because the answer may seem simple … doesn’t make it any less important. Sources for this article include: CDNSciencepub.com, NIH.gov, MedicalNewsToday.com, ClevelandClinic.org 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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Why Is Sourdough Bread Good for You? Benefits + How to Make Your Own

AHA Publisher — Sun, 26 Jul 2020 07:00:11 +0000

Jillian Levy, CHHC via Dr. Axe – With sourdough bread perhaps more popular than it’s been in quite some time, do you ever wonder: Why is sourdough bread good for you? It helps to take a look at old-school bread vs. what we’ve become accustomed to buying at the store. For centuries, bread was made with only three ingredients: flour, water and salt. Today, commercially made breads that you’d find in the grocery store can contain a dozen or more ingredients. It’s not surprising then that a high percentage of people report having difficulty digesting modern-day bread. The original way to make bread was to slowly ferment flour with water in order to create a “starter,” an alternative to baker’s yeast that makes bread naturally rise and gives sourdough bread its signature taste. Not only does sourdough bread stand out in terms of its flavor, but it’s also thought to have some nutritional advantages too. Why is sourdough bread good for you? Read on to find out why grain fermentation results in a product that is easier to digest, plus how sourdough bread can provide you with more absorbable nutrients, such as selenium, B vitamins, folateand others. What Is Sourdough Bread? Sourdough bread is bread made via the fermentation of dough. Fermentation is defined as “the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms, typically involving effervescence.” Compared to nearly every other bread, what is different about sourdough bread? Real sourdough is made with a fermented sourdough starter, rather than with yeast. It also has a lower gluten content, lower antinutrient content and lower pH than regular bread. Sourdough is also often described as having more flavor and complexity and a better texture than yeasted breads. When flour and water are left at room temperature for at least several days, naturally occurring bacteria (such as lactobacilli) and yeast begin to ferment the dough and produce lactic acid. Lactic acid is responsible for giving the bread its slightly sour but pleasant taste. Flour naturally contains a variety of yeasts and bacterial spores. When combined with water at room temperature (somewhere between 65 and 85 degrees Fahrenheit), bacteria break down the starch found in wheat into sugars (glucose and maltose), which yeast then metabolize. Maltose is one byproduct of the bacterial fermentation that yeast thrive off, and in the process they produce carbon dioxide gas, leavening the dough. It’s thought that some of the oldest sourdough breads date back to at least 3700 BCE in the Fertile Crescent region, although historians are not exactly sure when people first began fermenting grains. The “Encyclopedia of Food Microbiology” points out that “Bread production relied on the use of sourdough as a leavening agent for most of human history; the use of baker’s yeast as a leavening agent dates back less than 150 years.” Is sourdough the same as Ezekiel bread? No, although the two have a number of things in common. Ezekiel bread is a sprouted grain bread that is made with whole grains and usually no yeast. Sprouting grains helps diminish levels of enzyme inhibitors and releases nutrients to more easily be absorbed, much like fermenting does. However, sourdough bread takes longer to make and usually isn’t made with sprouted flour. Overall the two are comparable in terms of nutrient content. Nutrition Facts (Plus Ingredients) Why is sourdough bread good for you? A lot of it comes from sourdough bread nutrition. The exact nutrition content of sourdough depends on the exact ingredients used (different types of flours/added grains/oil) and how it’s prepared. Generally, however, it contains a decent amount of: calories carbohydrates protein fat fiber selenium folate thiamine manganese niacin iron While wheat flour, water and salt are all you need to make sourdough, sometimes other ingredients are added, including: wheat bran hard red wheat oats rye barley spelt triticale flaxseeds apple cider vinegar olive oil garlic honey herbs, such as rosemary As you can probably tell by now, what really makes this bread unique is the presence of yeast and bacteria species, which also vary depending on how the bread starter is made. The most common yeast species found in sourdough include: Kazachstania exigua (Saccharomyces exiguous) Saccharomyces cerevisiae Candida milleri Candida humilis Lactic acid bacterial strains found in this type of bread can include: Lactobacillus sanfranciscensis L. pontis L. fermentum L. fructivorans L. brevis L. paralimentarius Why Is Sourdough Bread Good for You? Research tells us that due to how its unique preparation method, the following are some sourdough bread benefits: 1. May Be Easier to Digest Due to Less Gluten/Antinutrients There’s reason to believe that among people with gluten sensitivity (but not celiac disease), sourdough bread may be more digestible than commercial loaves made with processed wheat flour. The fermentation process increases acidic conditions in sourdough and helps produce enzymes that partially break down proteins, including gluten. This leads to a lower overall gluten content and decreased levels of phytates/phytic acid and other “antinutrients” that can interfere with nutrient absorption and digestion. 2. Lower Glycemic Index Studies have found that whole grain sourdough breads have a somewhat lower glycemic index score compared with other types of bread, especially highly processed breads made with white flour. Whole grain sourdoughs that are made with whole wheat flour, rye and other grains are recommended for those following a Mediterranean diet, due to their supply of filling dietary fiber. Is sourdough bread good for weight loss? Of course it depends how much you eat of it, but it can be if it helps to fill you up and is eaten as part of a balanced diet. In fact, some studies have found that sourdough tends to lead to higher satiety (fullness) compared to other breads, perhaps because of its protein and carbohydrate digestibility and absorption. 3. Can Be a Good Source of Fiber, Nutrients and Protein Whole grain sourdough is considered a high-fiber food and also a good source of essential nutrients like selenium, folate, thiamine, manganese, niacin and iron. While it can be difficult to absorb some of these nutrients from grains that haven’t been soaked, sprouted or fermented, studies suggest they are typically easier to absorb from sourdough due to the way that it’s prepared, as are the amino acids in sourdough which form proteins. Acquiring more of these essential nutrients from your diet is important for supporting functions such as red blood cell production, energy metabolism, immune system activation and more. How to Make Your Own While it may be faster and easier to make bread using commercial yeast, the old-school way of making sourdough has recently seen a revival among artisan bakers. How do you make sourdough bread from scratch? First you need to either make or find a sourdough starter. Recall that sourdough bread recipes do not use yeast, so a starter (or leavening agent) is essential for helping your bread rise and for providing some of its nutritional benefits. A starter is also sometimes called a pre-ferment, and it’s made simply by combining flour and water. When left to ferment, it forms into a colony of microorganisms, including wild yeast and lactobacilli. This process usually takes between five to 10 days, depending on the method, temperature and how sour you want the bread to be once cooked. To keep your starter “alive” and active, you need to refresh it by adding more flour and water throughout the process. Once the starter is stable you can keep it in your refrigerator and periodically feed it, about one to two times per week. What’s the best sourdough bread in the world? This is definitely up for debate, as there are dozens of different ways to make sourdough bread — depending on the equipment you have, amount of time you want to invest and how picky you are about the finished product. One key difference between sourdough recipes is whether or not you knead the bread. Another thing to consider is the schedule you adhere to in order to allow the bread the rise. Here’s the basic process involved in making your own sourdough bread from scratch: You want your starter to be bubbly and active before making bread, so it should be fed four to 12 hours prior to mixing it with flour and water. Combine your ingredients thoroughly, and then let the dough sit so it grows in size. You may need to knead or shape your dough one to three more times before it’s ready (although no-knead options are also available). Then the dough is formed into a loaf and baked for about an hour. For home bakers, baking in a dutch oven is often recommended, usually with the lid on for a period of time to help steam the bread, then the lid off to crisp it. If you’re a beginner, a simple way to make sourdough from scratch is to choose a mostly no-knead bread recipe and allow it to “bulk rise” overnight. This means that you prepare the ingredients at night, and then the bread rises while you’re sleeping so it’s ready to be baked when you wake up. If an overnight rise and not much kneading sound appealing to you, try this sourdough bread recipe: Combine the flours you are using, such as whole wheat and regular bread flour, with salt. Use about 520 grams of flour and a teaspoon of salt. It’s recommended that you weigh your ingredients for the best results, however 520 grams of flour is roughly equivalent to 4 cups. Mix 90 grams of your starter (a bit more than 1/2 cup) with 385 grams water (about 2.25 cups). Then pour the wet ingredients into your bowl with the flour and combine with your hands or a spoon to fully incorporate. Let the dough rest 15 minutes. Then stretch it in the bowl a bit. Cover the dough with a damp kitchen bowel and let it rest on the kitchen counter overnight for 9–12 hours ( at 65–70 degrees F). After it rests, in the morning, stretch, fold and shape the dough. Let it sit for one more hour and preheat the oven to 450. Either line your dutch oven with parchment paper or sprinkle some cornmeal on the bottom to prevent sticking. (Do not use oil or butter.) Place your loaf in the dutch oven, then “score” the loaf by cutting a big slit on the top that is about one-inch deep and several inches long. Keep the lid on for the first 20 minutes, then take the lid off and bake for another 30 to 35 minutes. Allow the bread to cool for an hour, then dig in! Other Recipes Looking for other recipes, such as cinnamon raisin sourdough, herbed sourdough or one for making sourdough bread without a dutch oven? Here are some creative ways to make other types of sourdough: “Extra Tangy” King Arthur Sourdough Bread 3 Ways to Make Amazing Sourdough Bread WITHOUT a Dutch Oven (You can use a baking stone in your oven, an even hotter temperature, or water in a roasting pan to help with steam and crispness.) Fifty-Fifty Whole Wheat Sourdough Cinnamon Raisin Sourdough Bread Roasted Garlic and Rosemary Sourdough Bread Whole Wheat Sourdough Tortillas Overnight Sourdough Pancakes What can you make with your sourdough once it’s done? Give some of these healthy recipes a try: Sourdough French Toast Healthy Stuffing Recipe Sourdough Crackers with Olive Oil and Herbs Risks and Side Effects We’ve answered the question of why is sourdough bread good for you. What about the downsides? Be cautious about buying sourdough bread from ordinary grocery stores. While supermarkets may advertise bread as “sourdough,” it’s probably “ordinary bread to which as dash of dried powdered sourdough starter has been added,” according to a report written by The Guardian. Your best option in terms of buying real sourdough is checking out small artisanal bakeries, farmers markets and health food stores. Even though sourdough can be a healthy addition to your diet, it can still be a relatively calorie-dense food. 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