Category: Food

With the increasing problem of wheat and gluten allergies, people are turning to alternative foods for creating meals. One such alternative is ancient grains. The term “ancient grain” does not contain an official meaning, but it is generally understood as plants that have not been altered over their thousands of years of consumption, whereas wheat has been modified to have certain characteristics such as high gluten levels. This modification has led to changes in the wheat plant, such as different protein structures that affect the way our bodies are able to digest the food, leading to possible health complications. Ancient grains do not have this problem as they have remained relatively unchanged over their years of use.

A variety of plants that have gained the title of ancient grains, but they do share some common health traits. While each do have their own unique individual nutritional values they all contain good amounts of fibre, vitamins, and minerals. Ancient grains contain a simpler genetic makeup than compared to modern wheat, making them more easily digestible for the body. Due to their unchanged nature, many of the ancient grains contain a lower immunoreactivity when compared to wheat. People that are gluten sensitive and need to avoid wheat can sometimes still eat some of the gluten contained in ancient grains as the body has a lower reactivity to their gluten amount and structure. Those that are unable to eat any gluten can still look into incorporating ancient grains into their diet as some ancient grains are gluten free. Ancient grains are known for their rich, distinct flavour, allowing them to be used in the creation of many unique recipes.

The ancient grain term encompass a few types of plants, with spelt being one of them. Spelt is particularly rich in the vitamins Niacin (B3), Folate (B9), Thiamin (B1), vitamin B6 (pyridoxine, pyridoxal, pyridoxamine), and pantothenic acid. For minerals, it is high in iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium. Spelt is a good source of the essential fatty acids omega 3 and omega 6, with a higher amount omega 6 fatty acids. Although still containing gluten, so those with celiac or gluten sensitivity might need to avoid it, spelt makes an excellent substitute for wheat for those with wheat allergy or sensitivity or for those would rather avoid wheat in general.

Khorasan wheat, or more commercially known as Kamut, is another popular ancient grain for consumption. This ancient grain has been found in the tomb of Egyptian pharaohs, with the name “Kamut” being an ancient Egyptian word meaning wheat and grain. To use the trademark name “Kamut” for the khorasan wheat now requires that it be non-GMO, organic, unmodified, and unhybridized. GMO is the process of directly injecting or cutting the DNA of the plant, whereas the terms modified and hybridized refer to breeding the plants with other types of plants or forcing them to breed to gain certain characteristics.

Kamut contains high amounts of protein along with high amounts of the vitamins thiamin, riboflavin, niacin, and pantothenic acid. It contains very high amounts of the minerals manganese and selenium and high amounts of iron, magnesium, phosphorus, potassium, zinc, and copper. This grain is higher in polyphenols and fatty acids than the more modern wheat. Due to its nutritional content, kamut provides antioxidant benefits. Nutrients such as selenium possesses strong antioxidant properties that help in reducing gut inflammation and are able to reduce pain from irritable bowel syndrome. The flavour of Kamut is known to have a natural sweetness, adding some uniqueness when used for cooking.

Rye is an ancient grain that is considered one of the top 5 consumed cereal grains in the world. Cereal grains are any type of grass that are grown for their edible grains such as wheat, rye, khorasan, among other similar plants. As with many of the ancient grains, rye is a good source of vitamin content with it being fairly high in B vitamins, including pantothenic acid, as well as a good source of vitamin E. In mineral content, it is high in manganese, copper, magnesium, phosphorus, selenium, iron, and zinc. Rye does contain gluten, but out of the gluten containing grains it generally has the lowest amount. Its gluten structure is different than compared to the others, which means it requires different cooking methods in order to use. It is shown that those who are gluten intolerant can sometimes still consume rye. Rye contains a very good amount of fibre content, with the fibre being more unique due to it having an extreme binding ability to water. This creates the feeling of fullness faster and helps prevent a person from overeating. Rye has beneficial properties in helping to combat or control diabetes. While wheat contains smaller, simple molecular structures that are quickly broken down into simple sugars, rye has larger, more complex structures that have a slower breakdown. This helps prevent glucose spikes and results in rye having less of an impact on blood sugar levels than compared to wheat.

Under the term of ancient grains, there are plants that are classified as pseudocereal. Plants that are considered “wheat” are a type of grass. Pseudocereal are non-grass plants with seeds that are utilized in similar ways to those of wheat. One of their biggest benefits as an alternative to wheat or other grains is that they contain no gluten, making them safe for people that have celiac disease, gluten intolerance, or gluten sensitivity. While not a wheat, they still contain just as many health benefits and can be used as an alternative in cooking.

Quinoa is one such pseudocereal that is considered an ancient grain. It contains high nutritional value and is considered a complete protein source, meaning that it contains plentiful amounts of all essential amino acids needed for optimal health. Quinoa is high in B vitamin content and is a good source of vitamin E. For mineral content, it is a very rich source of manganese and is high in iron, magnesium, phosphorus, potassium, zinc, copper, and selenium. Quinoa is a good source of omega 3 and 6, with higher omega 6 content, and is high in fiber.

Buckwheat, even though it contains the term wheat in its name, is not actually a wheat but a pseudocereal that is related to rhubarb and sorrel. It is a complete protein source and is high in fiber content as well as high in vitamins riboflavin, niacin, vitamin B6, and pantothenic acid with good amounts of thiamin and folate. Buckwheat is a rich source of minerals with high amounts of iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium.

Amaranth is another popular alternative to wheat that is a pseudocereal. Like many of the ancient grains, it is high in protein and fibre. It has high amounts of the vitamins riboflavin, vitamin B6, folate, and pantothenic acid and is a good source of vitamin E. A unique property compared to other forms of wheat and pseudocereal is that it also contains good amount of vitamin C, providing greater antioxidant activity.

These are just a few of the ancient grains that are available in today’s market. They are a source of needed nutrients for optimal health as they are rich in vitamins, minerals, fibre, and protein. Ancient grains provide much for alternatives to wheat as they are relatively unchanged over their thousands of years of use. Most contain less gluten than that found in wheat for those needing to watch their gluten amount and some are even gluten free for those that need to avoid gluten completely or have chosen to avoid gluten foods. When purchasing products that contain any type of ancient grain, it should be bought as whole grain, unprocessed, or in sprouted form, otherwise its nutritional value is more likely to be lost. Ancient grains provide many nutritional benefits for optimal health and offer an alternative to wheat for the creation of many recipes while also supplying their own unique touch of flavour.

Onions are a popular vegetable under the plant genus allium and are related to many other plants including garlic, leek, and shallots. It is shown that this vegetable has been used for thousands of years as an essential nutritional food source in many cultures.

The origin of this plant is believed by many to be from central Asia, where its popularity allowed it to spread throughout the world. There is another belief that the plant could have originated from the middle east. Although its exact origin is unknown, what is known is its popularity and how extensively it was used throughout the years as a main component for people’s dietary lifestyle. There is some evidence showing that onions were cultivated for consumption at least 5000 years ago in China and Egypt, though they are believed to have been grown for even longer.

In Europe during the middle ages, onions played a significant part of the people’s diet. Onions were valued as they added flavour and nutrition to meals and were easy to store, fast growing, and used to treat conditions such as colds and headaches. Not only were onions a important staple in European diet, they were also used as a method of payment instead of money and were even given as gifts during weddings. When American settlers arrived the first plant that they brought with them and grew was the onion due to its nutritional value. During this time it was also discovered that American natives ate a type of wild onion as part of their diet. The importance of onions is not just limited to its use as a meal source. Various cultures believed that this vegetable contained special properties. The Egyptians viewed onions as a symbol of eternity. They displayed onions in paintings and used them in the burial process of the pharaohs.

Onions range from having a milder, sweet taste to the strong, pungent flavour they are commonly known for, depending on the variety as well as the growing conditions and time of harvest. Yellow onions have the richest flavour making them the most versatile. They are also the most common onion produced with about 87% of onions grown in the United States being the yellow onion variety. The second most popular onion produced in the US is the red onion which accounts for 8% of onion production, with the remaining onion production being the white onion.

One of the biggest factors that determines the flavour and intensity of the onion is the season it is grown and picked. Spring/summer onions are grown from March to August, depending on where they are grown. The characteristics of spring/summer onions generally consists of a sweeter to milder flavour, thinner and lighter coloured skin, smaller size, and greater water content. These onions have a shorter shelf life due to their water content and are more susceptible to bruising. The specialty sweet onions that are available are under the spring/summer growing season. Fall/winter onions are available from August to May with characteristics that generally include thicker and darker coloured skin, less water content, larger size, and with flavours that range from mild to pungent. Due to their lower water content, fall/winter onions have a longer shelf life.

Red onions have a milder onion flavour at first harvest but gain a slightly pungent taste during second harvest and can become sharp and spicy, with a moderate to very pungent flavour. White onions have two harvest time periods, with the first harvest having a moderately pungent flavour with little very aftertaste. The second harvest may either be moderately pungent or may develop a very strong pungent taste. They have very little aftertaste when compared to both red and yellow varieties during their last harvest.

Yellow onions also range in flavour depending on their harvest time. During first harvest, they tend to be crisp and juicy with a mild flavour that has a slightly sweet ending with little to no aftertaste. The second harvest is still considered to be crisp and juicy but they develop a mild to slightly pungent flavour with a faint aftertaste. It is the last harvest that contains a strong pungent flavour with a mild aftertaste due to the high sulphur content. In addition, there are special onion varieties under the three main onion types that are produced for being sweeter or having an even stronger onion flavour.

Onions are a good source of many nutrients. They are a good source of vitamins, with 160 grams of onions having 0.1 mg of vitamin B1 (thiamin), 0.2 mg vitamin B6, 6 mcg biotin, 30 mcg folate, and 11.8 mg vitamin C. In mineral content, they are a good source of copper with 0.1 mg, manganese with 0.21 mg, phosphorus with 46 mg, and potassium with 234 mg. Onions also contain 2.7 grams of fibre and are a good source of protein, with 1.8 grams.

Some of its greatest and more well-known benefits come from its flavonoids and sulphur compounds. Onions are very high in flavonoids, in particular the flavonoid quercetin. Quercetin is a flavonoid that is responsible for giving plants their colour and provides many health benefits. It is able to help reduce cholesterol, fight and prevent cancer, reduce blood pressure, help with arthritis, and reduce chances of atherosclerosis. Consuming quercetin in onions is able to provide better function and protection from oxidative stress than even a purified supplemental form.

Each of the onion varieties contain different nutritional properties, with their flavonoid content being the biggest separation. Red onions have the highest amount of flavonoid, followed by yellow onions and then white onions. White onions contain a much lower amount of flavonoid than yellow onions. Red onions contain two unique components that are not present in other varieties; the flavonoid anthocyanin and the carotenoid lycopene, which give red onions their colour.

Onions contain the flavonoid quercetin which acts as both an anti-inflammatory and as an antioxidant. This flavonoid has shown the ability to relax airways muscles helping in relieving asthma symptoms. Its antioxidant properties not only strengthens the immune system by removing free radicals but also by reducing allergic reaction by stopping the body from producing histamines. Histamines are part of the immune system that plays a role in making people sneeze, cry, and itch when having an allergic reaction.

Quercetin helps our arteries by allowing our blood to flow efficiently by preventing blockages due to plaque buildup, which reduces risk of heart attack and stroke. The absorption of this flavonoid is twice as high in onions than in tea and three times more than in apples. Both tea and apples are known for their high quercetin content. Out of the onion varieties, red contains the highest amount of quercetin and white onions the least amount of quercetin and other antioxidants.

Onions are high in sulphur content, which play a role in their unique taste and odour. Cutting onions causes its sulphur acids and enzymes to react which results in the production of the sulphur compound propanethiol S-oxide. It is due to the propanethiol S-oxide reacting to the water in our eyes that causes us to tear up when cutting the onions. Not all onions will cause the eyes to water, as certain onions contain less sulphur. Yellow has the greatest sulphur content while white tends to contain much less. The sulphur content is an important part of the health properties that onions provide. The sulphur contains anti inflammatory properties due to their ability in inhibiting the body’s macrophage cells.

Onions have shown to contain powerful anticancer properties, with increased intake resulting in higher benefits. A moderate intake, 1-2 onions per week, had the results of preventing colorectal, laryngeal, renal cell, and ovarian cancer. High onion consumption, almost daily, was further shown to help prevent cancer that occurs in the mouth, kidney, esophagus, and breasts. Even higher amounts, daily consumption, of the vegetable is shown to have even more potent ability in preventing almost all types of cancer.

The more potent onions have been shown to be able to reduce unwanted platelet activity. High platelet activity causes unwanted blood clotting, increasing the chance of heart attack, atherosclerosis, and stroke. In addition, they provide more benefits for a healthy heart as they are have shown to act as a natural blood thinner due to the sulphur. The components in onions cause an increase in the amount of the messaging molecule oxylipin, which helps in regulating the body’s blood fat level and its level of cholesterol.

Onions provide good benefits to our digestion system with its fibre content, which helps prevent the spiking of glucose levels and allows unwanted waste to be removed from the system. They are also unique in their fibre content as onions contain a special fibre called oligofructose. Oligofructose helps promote the good bacteria in our system and have shown to help prevent and treat types of diarrhea.

Another health benefit of onions is their effect on lowering glucose levels. Onions have been shown to reduce fasting blood glucose levels and help against hyperglycemia (high blood sugar levels) when taken in a dose dependent manner. This means there is a direct connection between the amount of onions eaten and their effect. In this case, the more onions that are consumed, the greater the benefit in being able to reduce fasting glucose levels and helping prevent against hyperglycemia. A couple of ways onions have this ability is due to the presence of chromium and sulphur. The chromium is able to assists the body’s ability to regulate glucose levels while sulphur is able to trigger increased insulin production. Onion’s ability to lower glucose levels is beneficial in helping to control and prevent high blood glucose levels in conditions such as diabetes or those with uncontrolled glucose levels.

There are some things a person need to be mindful of when consuming onions. One of them is that a high concentration of their flavonoids are present in the outer layers of skin. A person needs to be careful that they only take off the outer layer they need to, or they miss out on a large portion of the flavonoid content. Eating large amounts or rapidly increasing the amount of green onions can interfere with blood thinning drugs due to their high vitamin K amount. Vitamin K is an essential vitamin that plays an important role in bone health and blood clotting. It’s role in blood clotting prevents us from bleeding but it is also what may cause it to interfere with blood thinners, particularly when consumed in large amounts.

Onions should be as fresh as possible to get their maximum benefits. Proper storage is needed for onions as even though they can keep for a long time, spoilable is possible. This is especially true for chopped onions which spoil much faster. Slowing down the spoilage is simply storing them in the fridge, with chopped onions being placed in a closed container when in the fridge.

It is due to the many health benefits of onions that they have been used throughout the years as a source of medicine. They have been used to treat or help protect against conditions such as colds, high blood pressure, heart attacks, stroke, joint problems, and illnesses, along with many other health complications. Even now many people include onion as part of their meals to ward off or prevent many health problems.

Onions are an amazing vegetable that provides plenty of health benefits with their unique sulphur content, powerful flavonoids, and good vitamin and mineral content, along with other beneficial properties. A moderate consumption will give a good amount of these benefits with greater consumption even more potent properties. With their unique flavour, onions are an easy to use vegetable that can be used in a wide variety of recipes to get beneficial properties for a healthy lifestyle.

Kale (also called borecole or leaf cabbage) is a cruciferous vegetable that is titled as a superfood due to its many health benefits. It is in the plant family Brassicaceae (cruciferae) with the genus/species of Brassica oleracea under the group acephala, meaning without a head. Kale is related to broccoli, cauliflower, collards, brussel sprouts, kohlrabi, and cabbage.

The origin of Brassica oleracea it not truly known due to its wide variety. What is known is that this family of plants originated from a form of wild cabbage, with kale believed to have more similarities to the original wild form. The cultivation of kale is not known but this vegetable has been used as a food source for thousands of years, with Greek and Romans having it as a well-established garden vegetable. Kale’s establishment as a common garden vegetable continued when it was introduced into Europe and is a popular choice of vegetable for many common meals.

Kale’s richness in nutritional benefits allows it to claim the title as a superfood. It contains high amounts of vitamin A and its carotenoids. Containing 500 mcg of vitamin A (RAE) per 100 grams, with 5927 mcg coming in the form of beta-carotene. RAE stands for retinol activity equivalent and refers to the amount of retinol (vitamin A) acquired when factoring the conversion rate of a provitamin, such as beta-carotene, and its activity as retinol. Vitamin A is an important vitamin for our entire body and is used in the growth and development for all the body’s cells. It is also used in embryonic development and in the organ formation during fetus development. Our immune system requires this vitamin for normal function and our eyes need it for proper vision. Deficiency of this vitamin increases our susceptibility to infections, thyroid and skin disorders, and blindness. It is a lack of this vitamin that is the leading cause of blindness worldwide.

Beta carotene is a carotenoid that not only provides these benefits, but also has its own benefits. The body is able to convert beta-carotene into vitamin A when needed. It is the main source of vitamin A for most people and is one of the best sources since too high amounts of vitamin A is toxic, but beta-carotene does not have this toxicity. The body will only convert beta-carotene into vitamin A for the amount that it needs. Beta-carotene is also an antioxidant, protecting our cells from damage due to oxidation and free radicals and is shown to help in the prevention of cancer and heart disease.

Kale contains two other carotenoids that are important for eye health. The two carotenoids are lutein and zeaxanthin, with kale providing a combined 8198 mcg per 100 grams. These carotenoids are found in plants, which use them for protection against sun damage. When consumed these vitamins are able to provide our bodies with this same protection. The largest concentration of the vitamins is in the retina (macula) of the eyes, where it protects our eyes from harmful light energy such as high-energy blue wavelength. The carotenoids help with regular eye health and in the prevention of cataracts. Both lutein and zeaxanthin act as antioxidants, helping to remove free radicals in our system.

Kale contains high amounts of vitamin C containing 120 mg per 100 grams. This important vitamin is necessary in the body’s ability to synthesize collagen, which is the main structural protein in the body. Collagen accounts for ¹/₃ of the protein in the body and is used in the formation and creation of bones, cartilage, and muscle, along with many other structural components of the body. Vitamin C plays important roles in tissue repair, protein metabolism, immune system function, iron absorption, and protection against heart disease. In addition, it is able to decrease unwanted LDL (“bad” cholesterol) and triglycerides (a type of lipid or fat in the blood) and has antioxidant abilities which removes free radicals from the system and helps in the prevention of conditions such as cancer and cataracts.

High amounts of vitamin K are present in kale with 704.8 mcg per 100 grams. This vitamin is necessary in the formation of blood clots. One of the ways it does this is by altering proteins, allowing them to bind with calcium. This binding creates a structure that prevents the blood from leaving the system. The ability for proteins to bind with calcium is also used in the formation and strengthening of our skeletal system. These altered proteins, due to vitamin K, are used for a number of vital tasks in the body, such as the prevention of vessel mineralization, and are used in a variety of cell functions.

Kale is a good source of potassium with 491 mg, making kale a beneficial vegetable for our heart. Potassium intake is associated as a major way of reducing cardiovascular disease. High potassium intake is shown to reduce the risk of stroke, protect against loss of muscle mass, help prevent kidney stones, preserve bone mineral density, and help reduce dying from all diseases by 20%.

Kale contains the components sulforaphane and indole-3-carbinol. These two components have anti-cancer properties and are beneficial for all cancer types but they have a particular benefit for colon, prostate, and bladder cancer. Indole-3-carbinol also helps in regulating the inflammatory system by altering the response of the immune system messaging molecules, and helps detoxify our bodies by reducing the toxic load placed on our cells.

Kale contains a good amount of other nutrients as well. It is high in the mineral manganese with 0.66 mg and provides a good source of the minerals iron, with 1.47 mg, and folate, with 141 mcg. For vitamins, kale contains a good amount of riboflavin (0.13 mg), thiamine (0.11 mg), and folate (141 mcg). Per 100 grams, kale contains 84.04 g of water, 4.28 g of protein, and 3.6 g of fibre and 8.75 g of carbohydrates, resulting in 5.15 g of counted carbohydrates. The exact amount of nutrients that kale contains does vary depending on its growing condition such as soil and weather, along with other factors. Even so, all kale is well-known to be rich in nutritional content.

When picking kale, ones with yellow leaves should be avoided as it is a sign they are turning bad. Kale should be washed before being used to remove dirt and/or bugs that might be present on the kale leaves. A person will want to wash them thoroughly as in certain types of kale, such as curly kale, the dirt and/or bugs can hide in the folds of the leaves. If it is not being used right away the leaves need to be dried. This can be done with a salad spinner or with the use of a paper towel or tea towel to remove the water before placing them in a container in the fridge. The stalk of the kale is not always consumed and some recipes might call for its removal. This is due to how tough the stalk can be, with different varieties of kale having different toughness of the stalk. The stalk is edible, though, if a person so chooses to they can incorporate the stalks into the meal. Kale should be bought organic as it is one of the top foods for pesticides and herbicides. These chemicals are toxic to our bodies.

Kale is considered a goitrogenic food, meaning that it has potential to interfere with the thyroid’s uptake of iodine. This results in the release of the thyroid-stimulating hormone (TSH) causing the thyroid to grow in size to cover more area, possibly leading to a condition known as goiter. In the case of kale and other vegetables a significant amount would have to be eaten to lead to this condition. The possibility of kale preventing iodine uptake is often ignored since there is a very little chance of it affecting a person who eats a proper diet. The major cause of goiter is iodine deficiency and not goitrogenic foods. Another reason its effect is ignored is because kale provides significant benefits that easily overshadow this negative.

Kale is a powerful vegetable that deserves the title of superfood. It provides plenty of nutrients essential to our health such as vitamin C, vitamin K, beta-carotene, potassium, and fibre, along with many other nutrients. These nutrients in turn provide many benefits to our system, including proper bone growth and vision, the removal of toxins, and in promoting overall body health. Kale is a beneficial food that provides much when incorporated into a person’s diet for a healthy lifestyle.

Headed cabbage, or simply referred to as cabbage, is a cruciferous vegetable that is in the plant family Brassicaceae (also referred to as cruciferae) under the genus/species of Brassica oleracea, relating it closely to many common foods such as kale, broccoli, cauliflower, collards, kohlrabi, and brussel sprouts. Cabbage is further classified in the genus/species Brassica oleracea under the group capitata.

Cabbage is known to have been used as a food source for thousands of years but its exact origin is hard to determine due to how closely related it is with other cruciferous vegetables, with their many varieties worldwide. Many of these plants are shown to have originated from a type of wild cabbage that would have looked quite different from what we are used to seeing today. There is uncertainty about the time it was cultivated but it is believed that during Greek and Romans times it was a well-established garden vegetable. There is some evidence showing that about 4000 BC in China a type of cabbage was cultivated. The popular type of cabbage in the North American market is headed cabbage. Headed cabbage is believed to have been cultivated in Northern Europe sometime before 1000 BC and savoy and leaf cabbage (kale) cultivated in southern Europe.

Headed cabbage is known for its smooth folded leaves that create a multilayered head. The leaves of the plant are either green or red in colour. Green cabbages with a tight head of leaves are generally referred to as the subgroup alba, meaning “white” in Latin. The colours of green cabbage can range from a very light green, sometimes referred to as white cabbage, to a dark green. Red cabbage have a dark red or more purple colour with some very dark varieties sometimes referred to as black cabbage. This colour of cabbage are classified under the subgroup rubra, meaning “red.” Red cabbage can have other variations in colours depending on the soils where it’s grown and its pH value. This is due to a anthocyanin called flavin, which gives red cabbage its colour, reacting to the pH values in the soil. Red cabbage juice due to the flavin anthocyanin can be used as a pH indicator. The outer leaves are the richest and most intense in colour with inside leaves being lighter due to lack of sunlight being able to reach them. Other cabbages fall under separate subgroups depending on the specific characteristics head, such as the type of leaves or how densely compact they are.

Like all the cruciferous vegetables, cabbage provides many health benefits. Research has identified nearly 20 different flavonoids and 15 different phenols present in cabbage, all of which have shown antioxidant activity. There is a special interest in red cabbage due to its anthocyanins; in particular a subcategory of anthocyanins called cyanidin that are antioxidants and provide anti-inflammatory benefits. The anthocyanins in red cabbage play a major role in the vegetable’s ability to provide cardiovascular protection such as the protection of the body’s red blood cells. Intake of red cabbage has been shown to improve blood levels of beta-carotene, lutein, and the blood’s total antioxidant capacity, along with the ability to lower the levels of oxidized LDL (“bad” cholesterol). While red cabbage does provide its own unique antioxidant benefits, even green cabbage possesses a significant amount. It is due to cabbage’s antioxidant content that provide it with many of its anti-cancer properties. If the body has an inadequate amount of antioxidants it can compromise our oxygen metabolic system, leading to oxidative stress. This chronic oxidative stress can then lead to the development of cancer.

There are also many other components of cabbage that have anti-cancer benefits as it is a good source of sinigrin, a sulfur containing glucosinolate. The release of sinigrin when eaten can cause it to change into allyl-isothiocyanate (AITC), a type of compound that has been shown to have anticancer properties. Glucobrassicin is another glucosinolate that can be converted into the compound indole-3-carbinol (I3C) and further into diindolylmethane (DIM). Diindolylmethane is a compound that is derived from indole-3-carbinol in the stomach with sufficient acidic. The three compounds allyl-isothiocyanate, indole-3-carbinol, and diindolylmethane have shown particular anti-cancer properties for bladder, colon, and prostate cancer, but have benefits for other types of cancer as well. These isothiocyanate compounds help with cancer prevention in a number of ways. They help to regulate the inflammatory response in our system by altering the activity of the inflammatory system’s messaging molecules and help with detoxifying our bodies resulting in smaller toxic loads on our cells.

Cabbage is rich in a variety of vitamins and minerals, with red and green cabbage containing different amounts. Green cabbage is high in vitamin content with per 100 grams having 36.6 mg of vitamin C, 76 mcg of vitamin K, and 43 mcg of folate. It contains good amount of vitamin B6 with 0.1 mg, thiamin (vitamin B1) 0.1 mg and choline 10.7 mg. Red cabbage contains a high amount of vitamin A with 1116 IU, 57 mg of vitamin C, 38.2 mcg (microgram) of vitamin K, and 0.2 mg of vitamin B6. IU, or International Unit, is a unit of measurement used to measure the biological activity, rather than weight, of fat soluble vitamins, such as vitamins A, E, and D.

Cabbage has good amount of the vitamin thiamin (B1) with 0.1 mg, riboflavin with 0.1 mg, folate with 18 mcg, and 17.1 mg of choline. In mineral content, green cabbage has good amount of calcium (35.6 mg), magnesium (10.7 mg), potassium (151 mg), and manganese (0.1 mg). Red cabbage in high in manganese with 0.2 mg and contains a good amount of calcium with 45 mg, iron with 0.8 mg, magnesium with 16 mg, and 243 mg of potassium with 243 mg.

Other important nutrients in green cabbage are fibre (2.5 g), protein (1.3 g), and very little carbohydrates with a counted carbohydrate amount of only 3.3. Red cabbage contains 2.1 grams of fibre, 1.4 g of protein, and 5.3 g of counted carbohydrates. Cabbage is a source of water as the bulk of its weight is in water content with green consisting of 92.18 g and red consisting of 90.4 g of water per 100 grams of cabbage.

The good amount of mineral content present in cabbage makes it a good source of food for bone health. The minerals calcium, magnesium, and manganese along with others are used in the creation of strong bone density, growth, and development. Vitamin A, which red cabbage is a good source of, provides a large variety of health benefits. This includes skin health with improved elasticity of the skin, the regrowth of skin cells, and protection from sun damage. Vitamin A also helps with eye health by preventing macular degeneration and the formation of cataracts. It is so important to eye function that we would be blind without it.

Cabbage is used in the creation of sauerkraut. Sauerkraut is the process of fermenting cabbage by mixing it with salt and leaving it in its own liquid. This process provides plenty of health benefits. It increases the bioavailability of nutrients that are present in cabbage and provides a source of good bacteria for our bodies. These good bacteria help with digestion, colon health, intestinal health, and in preventing ulcers, helping to balance ph, and preventing cancer, along with many more benefits. The process of fermenting cabbage into sauerkraut was considered a vitally important source of nutrients for sailors to prevent scurvy and for the winter months when there was no source of readily available fruits and vegetables. What also made sauerkraut important is that it had a long storage life span lasting for months, making it possible for long trips without nutritional deficiency complications.

Cabbage along with others in the genus Brassica are considered goitrogenic food. Goitrogen refers to substances that affect the thyroid gland, making it unable to absorb its needed iodine amount. This causes the release of thyroid-stimulating hormone (TSH) that allows the thyroid to grow. This growth is done to give the thyroid a wider absorption range, but can lead to a condition called goiter. Cabbage along with some other foods can prevent the thyroid from absorbing iodine. The amount that they interfere is relatively little and a significant amount would have to be eaten to have an effect for a healthy individual. Cabbage and other vegetables that could cause goitrogens provide much health benefits to the body, including the thyroid. They provide nutrients for the thyroid that allow it to function properly and prevent other conditions such as thyroid cancer. The main cause of goiter is a lack of iodine in a person’s diet. This is why it is important to have a balanced meal that includes all the nutrients that the body needs.

When purchasing cabbage there are a few things to look out for. The leaves should be packed tightly together with only a few missing outer leaves. It should be firm and crisp with a rich colour. The exact colour depends on the variety purchased. The leaves should be free of any bad spots such as bruising, browning, or any other aspect that would seem off. To clean cabbage the outer leaves should be removed. Then a person can either clean each of the outer leaves individually or they can cut it into quarters and wash in cold water. When cutting into quarters be watchful for any dirt or insects that can be present. If any are seen, or just to make certain, the quartered cabbage can be soaked in a wash of water and distilled white vinegar, usually consisting of three part water with 1 part vinegar, for 20 minutes. Then rinse the cabbage to remove the vinegar and any loose pieces of dirt. It is best to wash cabbage just before use to prevent vitamin C loss. Vitamin C reacts with light and air, causing it to degrade. The phytonutrients in cabbage react with carbon steel and turn the cabbage black. It is best to use cutlery that is stainless steel so this reaction does not occur. Vitamin C also breaks down with heat. This means that some of the vitamin C content in C in cabbage is lost during cooking, such as when making stir fries or soups. This does not mean that cabbage can only be eaten raw. It just means that the raw form provides the more optimal nutritional content for cabbage. Fermented cabbage (sauerkraut), still provides plenty of vitamin C content.

Lightly steamed cabbage, about 7 minutes or less, does provide a boost to certain nutrients in cabbage. It boosts the concentration of allyl-isothiocyanate (AITC). Using a microwave to heat or cook cabbage, or any food, should be avoided as it destroys nutritional content in a short period of time. Merely 2 minutes of microwaving cabbage destroys more nutrients than when cooking on the stove. Cabbage is a versatile vegetable for meal use. It can be used to make soups, eaten raw, used in salads or sandwiches, fermented, and added to stir fries, along with many other creative ways of consumption. This versatility is one of the reasons that cabbage has been popular throughout the years.

Cabbage provides many benefits for a healthy lifestyle. It contains many essential vitamins and minerals such as calcium, vitamin C, vitamin K, manganese and red cabbage and high amounts of vitamin A. It provides plenty of antioxidants due to its flavonoids and phenols and is rich in glucosinolate that provides many benefits including anti-cancer properties. Cabbage is low in carbohydrates making it easy for people that need to watch their carbohydrate consumption to enjoy its benefits. Cabbage is a wonderful vegetable that provides plenty of nutritional and health benefits when incorporated into a person’s diet.

The common celery of today is a cultivated descendant of wild celery, a vegetable that has been used for thousands of years for medicinal purposes. Most experts believe that wild celery originated from the Mediterranean basin. Greeks considered celery to be a holy plant. In ancient Greece, a wreath of wild celery leaves would be worn by the winners of the Nemean games. Celery was also highly revered in Egypt, where celery leaves were found in the remains of the tomb of Tutankhamun, and in China. It has been used throughout history as a diuretic and aphrodisiac and to help relieve pain, treat urinary problems, aid in digestion, and as a tonic to prevent sickness from colds and flu.

Celery was also found in European countries, where it was initially used as a medicine. It was not until 1623 in France when celery was first recorded to be consumed for culinary purposes. It was after this that celery continued to gain popularity not only for its health properties but as a food item. It was not until the about the 18th century the wild celery was cultivated to contain the characteristics that are present in today’s celery.

Celery is classified under the plant genus Apium graveolens and the family Apiaceae, the same family as carrots and parsley. There are a variety of different types of celery that are grown today, including leaf celery, green or Pascal celery, and celeriac celery. Leaf celery is primarily harvested for its leaves and seeds, while celeriac is primarily grown for its enlarged root and Pascal celery for its thick crunchy stalks. The type commonly grown in North America is Pascal celery. This celery is grown characteristically for its solid stalks, unlike wild celery which has hollow stalks. The colour of Pascal celery can be green or red depending on the variety. While celery is often known for its edible stalks, the leaves and seeds are also edible and contain a number of their own health benefits. The celery purchased in stores is the innermost stock of the celery, referred to as the celery heart.

Some celery are grown in a process known as blanching. In horticulture blanching refers to the process of preventing sunlight from getting to parts of the plant. This is done to reduce the strong flavour that celery can have. A problem with this method is that it reduces the nutritional content and colour of the celery, resulting in some having a more yellow colour instead of green. Due to the nutritional loss, blanched varieties of celery are considered inferior to Pascal and other non-blanched green celery.

The type of celery popular in central Europe, particularly France, Germany, and Switzerland, is celeriac celery, also referred to as root celery, knob celery, or turnip-rooted celery. This type of celery is grown characteristically for its large “root.” Though often referred to as the celery “root,” the part of the plant that is used is not a true root, but the hypocotyl, a part of the stem that sits just below the soil surface. This “root” is peeled, and then eaten cooked or raw. It has a faint celery taste, with a slight nutty or earthy flavour. What sets this apart from the stalk celery is that the inside is white and thick, with a crunchy texture, and it can be added to recipes like other root vegetables. While the hypocotyl is the main desired part the stem, the leaves can also be used, though they tend to have a stronger flavour.

Leaf celery, also called cutting celery, smallage, and Chinese celery, is another popular type of celery that is grown for its aromatic leaves and seeds. It is closely related to wild celery and looks similar to parsley. It is dark and leafy, with thin, hollow stalks.The flavour of leaf celery is much stronger than Pascal or celeriac celery. When growing celery in a garden, leaf celery is a recommended choice as it is easy to grow and does not have special requirements unlike other varieties.

Pascal, celeriac, and leaf celery are the three main types of celery grown for consumption in most places. Wild celery is still used in some places of the world. The many varieties of celery that are grown today were cultivated to contain their characteristics. This is prevalent in two of the main cultivated types of celery: Pascal and celeriac. Wild celery has hollow stalks, but this was bred out to create the thick stocks of the Pascal celery. There are many varieties of Pascal celery, but they all share the same characteristic of the thick stock. Celeriac celery shares the same origin as Pascal, but was cultivated to have an enlarged hypocotyl. Similar to Pascal celery, celeriac comes in many varieties. These varieties are all grown for their “root.” Leaf celery has also been cultivated, or changed, throughout the years to create a type that produces more leaves, but it is still closely related to wild celery and shares its many characteristics.

In terms of nutritional content, celery is an excellent source of vitamin K, with 29.3 mcg per 100 grams, and is a good source of folate, with 36 mcg per 100 grams, and vitamin A with 449 IU. A fair amount of this vitamin A is in the form of beta carotene, Lutein and Zeaxanthin. These three carotenoids are very powerful antioxidants that are used by the body to prevent the formation of free radicals and to reduce the damage they cause to cells. Both Lutein and Zeaxanthin are used by plants to prevent damage against high energy wavelengths of light that the sun produces. This protection continues in our eyes, as high concentration of Lutein and Zeaxanthin are in the macula region of the eye, which are used to protect the eye from damage from the sun’s rays. In addition to their light protection they prevent the formation of cataracts and the development of other eye related problems.

In addition to its important vitamin and mineral content, celery contains many phytonutrients and is particularly plentiful in phenolic phytonutrients. These phytonutrients contains a wide variety of benefits for our health that includes anti-inflammatory properties; protecting the digestive tract lining; and fighting and protecting against cancer. They have been shown to be able to fight carcinogens that can be present in foods depending on how they are cooked.

The component phthalides that is present in celery is able to lower blood pressure. It does this by relaxing the blood vessel walls, allowing better blood flow. Another way that phthalides helps reduce blood pressure is that it acts as a slight diuretic, removing unwanted salt and water from the body. Due to its water content, celery helps replenish lost water, which in turn helps prevent dehydration. Celery is a source of electrolytes. Electrolytes are nutrients and chemicals such as sodium, potassium, calcium, bicarbonate, magnesium, chloride, and hydrogen phosphate, that give off an electrical charge and play many vital functions in the human body, including regulating nerve and muscle function, maintaining fluid balance, regulating heart contractions and proper heart rhythms, and keeping blood pressure levels stable. The electrolytes present in celery can help us maintain our electrolyte balance, and help to replenish what might be lost after exercising. In some sensitive individuals, eating celery right before or after vigorous exercise may cause an allergic reaction.

As with other plants, celery is a good source of fibre. Fibre passes through the body, removing any waste and toxins that are in our system. Celery contains very little carbohydrates, making it an excellent snack or food item for people that need to watch their carbohydrate intake.

The most optimal way to consume celery for maximum nutrition is to eat it either raw or steamed. Cooking or boiling celery destroys between 38-41% of its nutritional value, particularly its phenolic based antioxidants. Steaming exposes the vegetable to less heat, which allows it to retain the majority of its nutritional content, with a retention value between 83-99%. While celery can be added to many recipes for taste, its high water content makes it easy for juicing. Celery juice can be used as a base for soups, a refreshing drink, or an electrolyte booster and replenisher for exercises.

Allergies to celery are relatively rare in North America and in the United Kingdom. It is more prevalent in central Europe in countries such as France, Germany, and Switzerland. An allergy to celery is frequently associated with allergies to birch and mugwort pollen. Places that have lots of birch and mugwort have the the most cases of an allergy to celery. These types of allergic reactions are so frequent that the term birch-mugwort-celery-syndrome was created. If you are uncertain about how you will react to celery, you can incorporate a little bit at a time in your diet and monitor how your body responds.

Celery is a prevalent vegetable with numerous health benefits that are often overlooked. It’s low carbohydrate value, high water content, and beneficial electrolyte, vitamin, and mineral content make it a great way to introduce essential nutrients and health benefits to the diet. With its unique properties and taste celery can easily be incorporated into any type of dietary lifestyle. It can be consumed raw and juiced and can be added to many meals such as soups, sauces, salads, and stir fries. With its many beneficial health properties celery is a vegetable that can be included into any type of diet for optimal health.