winter vegetables Archives - Amazing Health Advances

Wild Yam Benefits for Diverticulosis, Cancer & More

AHA Publisher — Mon, 06 Dec 2021 08:00:20 +0000

Kyra Oliver via Dr. Axe – During the fall and winter months, the desire for yams increases steadily. They are deliciously rich in vitamins and flavor, so what’s not to love? However, when we are talking about the wild yam, it isn’t what you think. For centuries, Native Americans and early Americans have used wild yam, or Dioscorea villosa, for possible benefits ranging from estrogen therapy and natural progesterone to treating diverticulosis, gallbladder pain, rheumatoid arthritis, as well as offering increased energy. It has even been used by women to reduce hot flashes and treating colic in infants. A perennial vine, wild yam is typically the long, slender and knotted tuberous rootstock of the plant. The leaves are heart-shaped, growing anywhere from two to six inches long and nearly as wide. The lower leaves often grow in twos and fours, and the plant contains small greenish-yellow flowers that smell a lot like cinnamon. Many of the varieties develop edible tubers much like potatoes. The parts used are the dried roots or rhizome. The roots of the wild yam contain diosgenin, a plant-based estrogen the can convert into the hormone known as progesterone. What’s important to note is that our bodies do not convert the chemical into the estrogen hormone — that must be done in a laboratory. Regardless, this makes it a phytoestrgoen food, meaning it comes from plants that could produce estrogen therapy and menopausal relief. If you are looking for wild yam, you probably won’t find it in the produce section, but rather in the supplement section as a dried root, dried root powder, capsule or liquid. Some other names for wild yam include: aluka China root colic root devil’s bones shan-yao yuma rheumatism root red velvet yam Wild Yam Benefits 1. Potentially Regulates Blood Sugar The U.S. National Library of Medicine suggests that wild yam may help regulate blood sugar. This is believed to be due to a substance called dioscoretine and has shown positive results in studies. Research from the Phytotherapy Research Laboratory at the University of Nigeria found that blood sugar was lowered in diabetic rabbits when administered dioscoretine that was extracted from tubers. 2. May Fight Cancer A study was conducted in Japan to help determine if wild yam could help reduce the risks of cancer. The study was launched due to the extensive use for wellness benefits in Japan. While there’s insufficient evidence and further research is needed, the researchers did find that the rhizome within in the wild yam plant — which produces the major compound dioscin — possessed antiproliferative effects on leukemia cells. Although it’s often used as a supplement, in the northern part of Japan wild yam is consumed as a health food, and this research shows it may be a cancer-fighting food. Furthermore, research published in the American Journal of Chinese Medicine found “that wild yam extract acts as a weak phytoestrogen and protects against proliferation in human breast carcinoma MCF-7 cells.” 3. Improves Cholesterol Levels A study published in the Journal of Lipid Research indicates that the diosgenin found in wild yam may help raise good HDL cholesterol and lower LDL (the “bad” cholesterol). In the study, rats were given wild yam for a period of one week to determine if diosgenin suppresses cholesterol absorption, and it was found the rats had better HDL-to-LDL ratio. Another study conducted on mice and rats suggests that supplementation using wild yam may be beneficial in controlling hypercholesterolemia. 4. Offers Diverticulosis Relief Wild yam may help treat a disorder of the intestines called diverticulosis. This happens when small pouches form on the colon wall. If they get inflamed, they are are referred to as diverticulosis and can be very painful, resulting in constipation, diarrhea and even fever at times. Records indicate that diverticulosis is found in 30 percent to 40 percent of people over the age of 50, and it is caused by a highly refined low-fiber diet. How does wild yam help with diverticulosis? Wild yam has anti-spasmodic and anti-inflammatory effects. As an anti-spasmodic, it may help reduce any pain caused by abdominal cramping around the inflamed area. A tincture of wild yam, valerian, cramps bark and peppermint may offer relief. 5. May Help Reduce Photoaging Studies indicate that the disogenin found in wild yam extract may have a “depigmenting effect.” This means it could help with issues such as melasma, melanodermatitis and sun lentigo — issues that ultimately result in hyperpigmentation. Hyperpigmentation is harmless and rather common, but it can be frustrating since it is a skin condition that develops, rather noticeably, as darker patches of skin. What about menopause relief? It has been claimed by many as a great way to reduce menstrual symptoms and assist with hormone replacement during menopause, but does it really work? According to a recent study, maybe not so much. A study was conducted using a wild yam cream, similar to what you may think of as progesterone cream, in 23 healthy women who were experiencing menopause. Three months into the study, results showed that there were no significant changes, and although there were no side effects, the cream had little to no effects on menopausal symptoms overall. How to Use It is important to consider a few factors regarding the correct dosage of wild yam. Age and health condition of the individual are important, especially if pregnant. It is always best to consult a physician, especially since there really isn’t enough evidence about wild yams at this time. Follow the directions on labels, and check with your health care provider first. Wild yam is usually found as a liquid extract, dried herb, powder, capsule or tablet. The liquid version can be made into tea. You can also purchase creams containing wild yam, but unless it has been to a laboratory, it likely does not contain the chemical needed to affect hormones. Our bodies do not convert it naturally. You can also add it to a tincture — ask your doctor about the best application. Using wild yam therapeutically is not recommended for children. There simply isn’t enough data to support its safety. Wild yam is often combined with other herbs known to have estrogen-like effects, namely black cohosh. Wild yam creams, tablets and powders may contain synthetic hormones since they are produced in labs. Check the ingredients carefully, and consult a doctor. As an anti-spasmodic, it can help with coughs, spasms and nausea. Use the recipe below: Wild Yam Recipe for Coughs, Spasms and Nausea INGREDIENTS: 8 ounces chopped fresh wild yam root (or 4 ounces of dried) 4–5 cups of water 1–2 drops peppermint essential oil 1 sprinkle of pure stevia to taste (optional) DIRECTIONS: In a saucepan, cover the chopped fresh wild yam root with water and bring to boil. Reduce heat and allow it simmer for 20 to 30 minutes. Strain, add the peppermint and stevia. Have ½ cup, twice a day. Store in refrigerator. Wild Yam vs. Other Yams Wild Yam Wild yam is mainly used as a supplement due to the diosgenin it contains, which can be used to produce hormones when it goes through a chemical reaction. Wild yams grow best in flooded freshwater marshes and swamps, non-tidal shrub swamps, roadside ditches, and forested wetlands throughout the eastern United States. Inland, wild yam is found growing as a vine on shrubs. Mexican Yam (Jicama) You may have heard of and even eaten jicama — the Mexican yam that is a member of the Fabaceae (pea) family. It is a perennial that grows in areas that do not get frost. Jicama, often served in salads, is found in U.S. supermarkets, but it’s imported from Mexico and the Caribbean. Only the root of Mexican yam can be consumed. All other parts, including stems, leaves, flowers, pods and seeds, contain rotenone, a natural pesticide not safe for eating. Yam Yams are native to Africa and Asia and closely related to lilies and grasses. Yams come in different sizes but are usually similar to the size of a small potato. They contain more starch and are drier than sweet potatoes. Sweet Potato Sweet potato is the one you probably know most since it is the the yam you see at Thanksgiving and Christmas dinner. Technically known as ipomoea batatas, the sweet potato yam is not related to to the Mexican yam or wild yam, but you have seen it in the produce department. Sweet potatoes range in skin color from white to yellow, red, purple or brown, and the flesh ranges in color from white to yellow, orange or orangish-red. These varieties are usually classified as either firm or soft and maintaining a soft or firm consistency, respectively, when cooked. The soft varieties are typically labeled as yams here in the U.S. Risks and Side Effects Let’s stress again that there’s insufficient studies on wild yam. Therefore, you need to consult with a doctor or herbalist first, especially if you are pregnant, nursing, suffer from any disease or are taking medication. The University of Maryland Medical Center warns that wild yam extract could cause problems if you are currently taking estradiol, which is an active ingredient that may be in your birth control pill or hormone replacement therapy. Allergic reactions are possible, so it is best to stop taking wild yam extract if you experience rashes, swelling of the tongue or lips, difficulty breathing, or throat swelling. Final Thoughts Wild yam, or Dioscorea villosa, has many purported uses and benefits, but insufficient scientific data exists for some of them, such as menopause relief and hormonal balance. However, the the top five proven benefits of wild yam include its ability to regulate blood sugar levels, improve cholesterol and reduce photoaging. Wild yam is usually found as a liquid extract, dried herb, powder, capsule and tablet. You can also use the liquid to make tea and creams are available. But remember that unless it has been to a laboratory, it likely does not contain the chemical needed to affect hormones because our bodies do not convert it naturally. To read the original article click here.

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

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

Jillian Levy, CHHC via Dr. Axe – Eating seasonally benefits not only local farmers and the environment, but also the quality of your overall diet. For example, the Seasonal Food Guide tells us, “Seasonal food is fresher, tastier and more nutritious than food consumed out of season.” That means consuming fall and winter vegetables and fruit in the cold months and eating spring and summer fruit and vegetables in the warm months. So when the weather gets cold and the local outdoor markets tend to shut down, what vegetables grow in the winter? Examples of cold-weather crops that can usually be grown successfully even when it’s frigid outside include: broccoli Brussels sprouts endive cabbage beets celeriac These are rich in nutrients, including vitamins C, A and K, plus fiber, that support a healthy gut and immune system during the coldest months of the year. Using these veggies, you can make healthy and hearty recipes like crockpot soups, mashed potatoes, or roasted winter vegetables with herbs and olive oil. Read on to find out more about the best vegetables to purchase and grow during the winter, plus specific reasons why they make healthy additions to your diet. What Are Winter Vegetables? Winter vegetables are those that can grow even when the weather is very cold outside, including when there’s a frost. The benefit of opting to eat produce during the time of the year when it’s in season, including during the winter, include: Purchasing locally grown foods helps support local farms. It helps maintain farmland and open spaces in your community and benefits the overall ecosystem (especially if organically/sustainability grown). Locally grown and distributed food generates jobs in your area. The produce does not require long distances for transport, which has environmental benefits. The food tends to be more nutritious since it’s fresher, plus it usually tastes better. Some types are considered root vegetables because they grow below the ground. Many of these veggies (such as carrots, potatoes and beets) are higher in starch and sugar than other varieties of veggies, but this actually helps them thrive in cold climates. Some winter veggies actually develop a higher starch/sugar content when temps drop in order to help them withstand frost, which contributes to a delicious flavor (yet another reason to eat seasonally!). Not all winter produce falls into the root vegetable category. Cruciferous veggies also grow in the winter, such as broccoli, kale, Brussel sprouts, cauliflower and cabbage. Here are some of the more well-known vegetables that grow throughout the colder months of the year: Broccoli Kale Brussel sprouts Cauliflower Endive Cabbage Beets Celeriac Fennel Jerusalem artichokes Carrots Parsnips Radicchio Chicory Escarole Frisee lettuce Kohlrabi Leeks Shallots Rutabaga Turnips Radishes Garlic Winter squash varieties (including acorn, butternut, delicata, spaghetti and kabocha squash) Top 12 Healthiest Winter Vegetables What makes some winter vegetables excellent additions to your diet? Here are some of the benefits associated with our top 12 picks for winter vegetables: 1. Jerusalem Artichokes Jerusalem artichokes (also called sunchokes) are a great source of prebiotics, including inulin, which help feed healthy probiotic bacteria in the gut. They are also high in essential minerals like potassium, iron and copper. 2. Broccoli Broccoli is high in fiber, cancer-fighting compounds like glucosinolates, antioxidants such as carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, and more. 3. Kale Kale is packed with flavonoid antioxidants, including quercetin and kaempferol; plus vitamins A, C and K; B vitamins; calcium; copper; manganese; potassium; and magnesium. 4. Brussels Sprouts Not only do Brussels sprouts taste great when roasted, but they are full of antioxidants that help fight cancer, fiber, calcium, potassium, folate, vitamin C and vitamin K. 5. Cauliflower Cauliflower makes an excellent substitute for potatoes in low-carb recipes and is high in essential vitamins, carotenoids, fiber, soluble sugars, minerals like folate and potassium, and phenolic compounds. Various antioxidants found in cauliflower — including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol — can help reduce oxidative stress in the body. 6. Escarole Like other dark greens, escarole is low in calories but high in fiber, vitamin C, vitamin A, calcium, vitamin K and iron. It’s also a great source of several antioxidants and polyphenols, including caffeic acid, vitamin C and flavonols, which promote healthy aging. 7. Cabbage All varieties of cabbage are low in calories but high in filling fiber (including insoluble fiber, which supports digestive health), as well as vitamin C, vitamin K, manganese and antioxidants, such as anthocyanins. 8. Beets Beets are unique because they’re one of the best dietary sources of nitrates, which help promote healthy blood flow and blood pressure. They are also a great source of fiber, folate, manganese, potassium, iron and vitamin C, not to mention protective compounds including betanin and vulgaxanthin, which fight inflammation. 9. Carrots Adding carrots to your diet is a smart way to up your intake of vitamin A/beta-carotene, which supports healthy skin and vision/eye health. Carrots are also high in antioxidants, including lutein and zeaxanthin, which further support healthy aging and fight free radical damage, as well as vitamin K, potassium, thiamine, niacin and fiber. 10. Fennel Fennel is a veggie known for promoting digestive health thanks to the presence of unique compounds that give this veggie anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties. Fennel bulb contains a number of disease-fighting phenolic compounds, including bioflavonoids, phenolic acids, tannins, coumarins and hydroxycinnamic acids, as well as potassium, vitamins C and A, and B vitamins. 11. Winter Squash Nutritionally, winter squash has many things in common with sweet potatoes, including being high in vitamin A (alpha-carotene and beta-carotene), vitamin C, vitamin B6, magnesium, fiber, antioxidant and anti-inflammatory compounds, and polysaccharide carbohydrates. 12. Chicory Chicory root is most often used to make herbal tea that has digestive-soothing effects. It can make a great replacement for coffee and helps regulate loss of appetite, upset stomach, constipation and bloating. It’s also high in fiber and acts as a prebiotic — plus it supplies manganese and B vitamins. How to Add Them to Your Diet Looking for simple ways to add more fall and winter vegetables to your meals? Several ideas include: Making roasted winter vegetables simply by roasting them in a 400 degree oven for about 30 minutes with olive oil, salt and pepper Making vegetable soup or stews Fixing up “faux potatoes” using turnips or cauliflower Incorporating cruciferous veggies like broccoli and cauliflower into grain-free “pizza” crusts Adding chopped veggies like carrots, kale, shallots and leeks into homemade veggie burgers or omelets Stuffing winter squash with quinoa or other whole grains Adding raw kale to smoothies Making winter salads with leafy greens and roasted veggies Sauteeing greens with garlic and olive oil Give these healthy winter vegetable recipes a try: Creamy Broccoli Soup Recipe Raw Superfood Carrot Salad Recipe Roasted Brussels Sprouts with Apples & Pecans Recipe Spicy Kale Chips Recipe Roasted Beets Recipe with Balsamic Rosemary Glaze How to Grow Looking for a list of winter vegetables to grow in your own garden? Some of the easiest veggies to grow in home gardens throughout the coldest months of the year (usually November through March in the Northern Hemisphere) include: carrots turnips cabbage kale onions/shallots garlic squash Here are tips for sustaining a successful veggie garden throughout the winter: According to Savvy Gardening, “The key to a successful winter harvest is to know the right vegetables to grow in winter and pair them with the right season extenders. That means growing cold tolerant crops in structures like cold frames, mini hoop tunnels, greenhouses, or polytunnels.” Start with just a few crops and a cold frame or mini hoop tunnel. Some also like to add a layer of polyethylene film, fabric or flannel on top for extra protection in very cold climates. Most vegetables to grow in winter are planted from mid-summer to early autumn. Those that are less tolerant of the cold should be picked by December, while others can last longer. If you’re looking for veggies with a long growing season, try onions, shallots and garlic, which are simple to grow nearly year-round. Carrots, parsnips and beets are all good to grow in the cold since they grow underground and benefit from a layer of protection. Mulch and fabric can also be placed on top of the soil to keep it insulated. These veggies do best when planted in late summer. Try creating a garden bed for greens using cold frames and tunnels, including spinach, escarole, kale and Swiss chard, which can be sowed in early autumn and will keep producing tender young leaves throughout the winter. If you have a greenhouse you can also experiment with many other greens during the winter, including mustard greens, lambs lettuce, arugula, mache, and “Asian greens” such as pak choi, tatsoi and mizuna. Winter squashes grow best in areas where it’s not very cold in the winter. The seeds are planted right in the ground, such as in rows or hills, or placed into aged manure or dug deep into the ground. They need a lot of space and water to thrive and have a long growing season. They are usually planted in late summer. Risks and Side Effects Although most people can benefit from adding a variety of winter vegetables to their diets, those with certain medical conditions may have to limit or avoid some varieties due to the presence of certain types of carbohydrates or minerals. For example, people who are sensitive to FODMAPs may need to limit the amount of cruciferous veggies they consume, and those with kidney-related issues may need to watch their potassium intake from root veggies due to the effects on kidney function, especially if they take medications to control their blood pressure. Some winter veggies, such as beets and squash, are also a bit higher in carbs and sugar compared to non-starchy veggies, so they may need to be eaten in only small amounts if someone is closely watching blood glucose levels or following a low-carb diet or keto diet. Conclusion Winter vegetables are those that grow in the cold months of the year, usually from November through March. Some of the most popular types include cruciferous veggies like broccoli and Brussels sprouts, greens like escarole and kale, beets, onions, carrots, fennel, and winter squash. Depending on the specific kind, benefits of adding these veggies to your diet include supplying you with vitamins C, A and K for immune support; potassium and magnesium; fiber; prebiotics; and various antioxidants. Some ideas for preparing them at home include making roasted vegetables, veggie soup and stews, omelets, veggie burgers, stir-fries, and “faux potatoes.” Eating seasonally also benefits local farmers, and the produce is usually fresher, tastier and more nutritious than food consumed out of season. To read the original article click here. For more articles from Dr. Axe click here.

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