Sunday, September 14, 2014

Healthy Food - Broccoli

Healthy Food - Broccoli. Broccoli is an edible green plant in the cabbage family, whose large flowering head is used as a vegetable. The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning "small nail" or "sprout". Broccoli is often boiled or steamed but may be eaten raw.

Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure on branches sprouting from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different cultivar group of the same species.


Broccoli is a result of careful breeding of cultivated leafy cole crops in the Northern Mediterranean in about the 6th century BC. Since the Roman Empire, broccoli has been considered a uniquely valuable food among Italians. Broccoli was brought to England from Antwerp in the mid-18th century by Peter Scheemakers. Broccoli was first introduced to the United States by Italian immigrants but did not become widely known there until the 1920s.

Description
Healthy Food - Broccoli
Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means "cabbage sprout." Broccoli's name is derived from the Latin word brachium, which means branch or arm, a reflection of its tree-like shape that features a compact head of florets attached by small stems to a larger stalk. Because of its different components, this vegetable provides a complex of tastes and textures, ranging from soft and flowery (the florets) to fibrous and crunchy (the stem and stalk). Its color can range from deep sage to dark green to purplish-green, depending upon the variety. One of the most popular types of broccoli sold in North America is known as Italian green, or Calabrese, named after the Italian province of Calabria where it first grew.

Other vegetables related to broccoli are broccolini, a mix between broccoli and gai-lin (Chinese broccoli), and broccoflower, a cross between broccoli and cauliflower. Broccoli sprouts have also recently become popular as a result of research uncovering their high concentration of the anti-cancer phytonutrient, sulforaphane.

History
Healthy Food - Broccoli
Broccoli has its roots in Italy. In ancient Roman times, it was developed from wild cabbage, a plant that more resembles collards than broccoli. It spread through out the Near East where it was appreciated for its edible flower heads and was subsequently brought back to Italy where it was further cultivated. Broccoli was introduced to the United States in colonial times, popularized by Italian immigrants who brought this prized vegetable with them to the New World.

What's New and Beneficial About Broccoli
Healthy Food - Broccoli
  • Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much.
  • Broccoli has a strong, positive impact on our body's detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the detox process at a genetic level.
  • Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.
  • Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
Varieties
Healthy Food - Broccoli
There are three commonly grown types of broccoli. The most familiar is Calabrese broccoli, often referred to simply as "broccoli", named after Calabria in Italy. It has large (10 to 20 cm) green heads and thick stalks. It is a cool season annual crop. Sprouting broccoli has a larger number of heads with many thin stalks. Purple cauliflower is a type of broccoli sold in southern Italy, Spain, and the United Kingdom. It has a head shaped like cauliflower, but consisting of tiny flower buds. It sometimes, but not always, has a purple cast to the tips of the flower buds. Healthy Food - Broccoli.

Other cultivar groups of Brassica oleracea include cabbage (Capitata Group), cauliflower and Romanesco broccoli (Botrytis Group), kale and collard greens (Acephala Group), kohlrabi (Gongylodes Group), Brussels sprouts (Gemmifera Group),and Chinese broccoli (Alboglabra Group). Rapini, sometimes called "broccoli raab" among other names, forms similar but smaller heads, and is actually a type of turnip (Brassica rapa). Broccolini or "Tenderstem broccoli" is a cross between broccoli and Chinese broccoli. Beneforté is a variety of broccoli containing 2-3 times more glucoraphanin that was produced by crossing broccoli with a wild Brassica variety, Brassica oleracea var villosa.

Cultivation
Broccoli is a cool-weather crop that does poorly in hot summer weather. Broccoli grows best when exposed to an average daily temperature between 18 and 23 °C (64 and 73 °F). When the cluster of flowers, also referred to as a "head" of broccoli, appear in the center of the plant, the cluster is green. Garden pruners or shears are used to cut the head about an inch from the tip. Broccoli should be harvested before the flowers on the head bloom bright yellow.

While the heading broccoli variety performs poorly in hot weather, mainly due to insect infestation, the sprouting variety is more resistant, though attention must be paid to sucking insects (such as aphids), caterpillars and whiteflies. Spraying of bacillus thuringiensis can control caterpillar attacks, while a citronella vase may ward off whiteflies.

Pests
Mostly introduced by accident, "cabbage worms", the larvae of Pieris rapae, the small white butterfly are a common pest in broccoli.

Health Benefits
It's no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. While these types of problems have yet to become part of the public health spotlight, they are essential to understanding broccoli's unique health benefits. Over the past 5 years, research has made it clear that our risk of cancer in several different organ systems is related to the combination of these three problems. Healthy Food - Broccoli.

Broccoli and Cancer Prevention
The unique combination of antioxidant, anti-inflammatory, and pro-detoxification components in broccoli make it a unique food in terms of cancer prevention. Connections between cancer development and oxidative stress, chronic inflammation, and inadequate detoxification are so well-documented in the research that any food improving all three of these metabolic problems would be highly likely to lower our risk of cancer. In the case of broccoli, the research is strongest in showing decreased risk of prostate cancer, colon cancer, breast cancer, bladder cancer, and ovarian cancer. We expect that risk of other cancer types will also eventually be shown to undergo reduction from regular consumption of broccoli.

Broccoli and Cardiovascular Support
Although research in this area is still in the early stages, anti-inflammatory substances found in cruciferous vegetables are becoming the topic of increasing interest with respect to heart disease. One particular focus here involves the anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) derived from the glucoraphanin in broccoli. In some individuals susceptible to high blood sugar, sulforaphane may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be cause by chronic blood sugar problems. Decreased risk of heart attacks and strokes may also eventually be linked in a statistically significant way to intake of broccoli and its glucoraphanin.

A second area you can count on broccoli for cardiovascular support involves its cholesterol-lowering ability. Our liver uses cholesterol as a basic building block to product bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat through a process called emulsification. These molecules are typically stored in fluid form in our gall bladder, and when we eat a fat-containing meal, they get released into the intestine where they help ready the fat for interaction with enzymes and eventual absorption up into the body. When we eat broccoli, fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of our body in a bowel movement, rather than getting absorbed along with the fat they have emulsified. When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol, and as a result, our cholesterol level drops down. Broccoli provides us with this cholesterol-lowering benefit whether it is raw or cooked. However, a recent study has shown that the cholesterol-lowering ability of raw broccoli improves significantly when it is steamed. In fact, when the cholesterol-lowering ability of steamed broccoli was compared with the cholesterol-lowering ability of the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol), broccoli bound 33% as many bile acids (based on a standard of comparison involving total dietary fiber).

The B-complex vitamins in broccoli can also make a major contribution to our cardiovascular health. Especially with respect to excessive formation of homocysteine—an event which raises our risk of atherosclerosis, stroke, and heart attack—B-complex vitamin deficiency intake can pose a major risk. Three B vitamins especially important for lowering our risk of hyperhomocysteinemia (excessive formation of homocysteine) are vitamin B6, vitamin B12, and folate. By making an important contribution to our B6 and folate intake, broccoli can help us lower our risk of excessive homocysteine formation and cardiovascular problems that are related to excess homocysteine.



Broccoli and Digestive Support
The digestive support provided by broccoli falls into two basic categories: fiber support, and ITC (isothiocyanate) support. At approximately 1 gram of dietary fiber for every 10 calories, you don't have to eat much broccoli to get a large amount of your daily requirement! For 100 calories—only 5% of a 2,000-calorie diet—you get about 10 grams of fiber, or 40% of the Daily Value (DV). And, 250 calories of broccoli (about 12% of a 2,000-calorie diet) will give you the full daily requirement for this important nutrient! Few components of food support our digestive system as well as fiber. The speed that food travels through us, the consistency of food as it moves through our intestine, and bacterial populations in our intestine are all supported as well as regulated by dietary fiber.

Alongside of broccoli's dietary fibers are its glucosinolates. These phytonutrients are converted by our bodies into isothiocyanates (ITCs). ITCs—and particularly sulforaphane—help protect the health of our stomach lining by helping prevent bacterial overgrowth of Helicobacter pylori or too much clinging by this bacterium to our stomach wall. Broccoli sprouts appear to have especially strong stomach support properties in this regard.



Broccoli's Antioxidant Benefits
Amongst all of the commonly consumed cruciferous vegetables, broccoli stands out as the most concentrated source of a premiere antioxidant nutrient—vitamin C. This central antioxidant vitamin can provide longer-term support of oxygen metabolism in the body if it is accompanied by flavonoids that allow it to recycle. Broccoli provides many such flavonoids in significant amounts, including the flavonoids kaempferol and quercitin. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin, and beta-carotene. All three of these carotenoids function as key antioxidants. In the case of lutein and beta-carotene, broccoli has been shown not only to provide significant amounts of these antioxidants but to significantly increase their blood levels when consumed in the amount of three cups. Other antioxidants provided by broccoli in beneficial amounts include vitamin E and the minerals manganese and zinc.

Considered as a group, the vitamins, minerals, flavonoids, and carotenoids contained in broccoli work to lower risk of oxidative stress in the body. The ability of these nutrients to support oxygen metabolism and avoid excess formation of overly reactive, oxygen-containing molecules makes them equally helpful in lowering risk of chronic inflammation and risk of cancer. If cancer development is compared to a 3-legged stool, the antioxidant benefits of broccoli can be viewed as weakening one leg of the stool, namely the leg called "oxidative stress." We've already seen how the glucosinolates and omega-3 fats in broccoli can be viewed as helping to weaken a second leg of the stool (chronic inflammation). In the next section, we'll look at a third leg of the stool (inadequate detoxification) and see how the nutrients found in broccoli can serve to weaken this leg as well.

Broccoli's Anti-Inflammatory Benefits
When threatened with dangerous levels of potential toxins, or dangerous numbers of overly-reactive, oxygen-containing molecules, signals are sent within our body to our inflammatory system, directing it to "kick in" and help protect our body from potential damage. One key signaling device is a molecule called Nf-kappaB. When faced with the type of dangers described above, the NF-kappaB signaling system is used to "rev up" our inflammatory response and increase production of inflammatory components (for example, IL-6, IL-1beta, TNF-alpha, iNOS and COX-2). This process works beautifully in temporary, short-term circumstances when healing from injury is required. When it continues indefinitely at a constant pace, however, it can put us at risk for serious health problems, including the development of cancer.

Research studies have made it clear that the NF-kappaB signaling system that is used to "rev up" our inflammatory response can be significantly suppressed by isothiocyanates (ITCs). ITCs—the compounds made from glucosinolates found in broccoli and other cruciferous vegetables—actually help to shut down the genetic machinery used to produce NF-kappaB and other components of the inflammatory system. These anti-inflammatory benefits of ITCs have been demonstrated in the laboratory, and with consumption of the ITCs themselves. While they have yet to be demonstrated on consumption of broccoli in an everyday diet, we fully expect future research to show anti-inflammatory benefits from the routine consumption of broccoli (and its glucosinolates), not just from consumption of ITCs.

Lack of omega-3 fat is dietary problem that can cause over-activation of the inflammatory system. The reason is simple: many key anti-inflammatory messaging molecules (like PGH3, TXA3, PGI3, and LTE5) are made from omega-3 fats. We are not accustomed to thinking about non-fatty vegetables as sources of omega-3 fats, but we need to change our thinking in this area. While it is true that there are limited amounts of omega-3s in vegetables like broccoli, it is equally true that their levels of omega-3s can still play an important role in balancing our inflammatory system activity. In 100 calories' worth of broccoli (about 2 cups) there are approximately 400 milligrams of omega-3s (in the form of alpha-linolenic acid, or ALA). That amount of ALA falls into the same general ballpark as the amount provided by one soft gel capsule of flax oil. While we would not want to depend on broccoli as our sole source of dietary omega-3s, we still get important anti-inflammatory benefits from the omega-3s it provides.

As mentioned earlier in this section, chronic inflammation can sometimes get triggered by overexposure to allergy-related substances. In this context, broccoli has yet another anti-inflammatory trick up its sleeve, because it is a rich source of one particular phytonutrient (a flavonol) called kaempferol. Especially inside of our digestive tract, kaempferol has the ability to lessen the impact of allergy-related substances (by lowering the immune system's production of IgE-antibodies). By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation.



Broccoli Can Enhance Detoxification
Most toxins that pose a risk to our cells must be detoxified in our body by a 2-step process. What's remarkable about broccoli is its ability to alter activity in both of these two detox steps. Isothiocyanates (ITCs) made from the glucosinolates in broccoli are well-documented modifiers of the first step in detoxification (called Phase I). In fact, some ITCs like sulforaphane can actually help shut down the genetic machinery that produces certain Phase I enzymes. ITCs are equally capable of altering the activity of enzymes involved in the second step of detoxification (called Phase II). From research in the field of genetics, we know that ITCs can help bridge gaps in Phase II activity when it is insufficient. Taken in combination, the impact of ITCs on Phase I and II detox events is unique—and equally unique is the presence of glucosinolate compounds in broccoli that can be used to make ITCs. Glucosinolates like glucoraphanin, gluconasturtiian, and glucobrassicin are simply not found in other foods in the same combination and concentration that is offered by broccoli. By helping to promote as well as regulate detox activity in our cells, the ITCs made from broccoli can help prevent insufficient detoxification of dangerous substances that threaten our cells.

How Much Broccoli Is Needed for Cancer Prevention?
Recent studies have also provided us with a much better idea about the amount of broccoli that we need to lower our cancer risk. At the lower end of the spectrum, it looks like an average of 1/2 cup of broccoli per day—only 22 calories' worth of broccoli!—is enough to provide some measurable benefits. Few people have broccoli on a daily basis. But a 2-cup serving twice a week would still meet this minimum average amount. It's important to remember how little this amount actually in within the context of one week's food. A person eating 2,000 calories per day would be consuming 14,000 calories per week. A 2-cup serving of broccoli twice a week would provide about 178 calories—only 1% of the total weekly calories! At the higher end of the spectrum, studies show that more broccoli might be needed to accomplish other cancer-preventing tasks. For example, one study showed significantly higher urinary excretion of potential carcinogens from well-done, grilled meats given daily consumption of broccoli in the range of 9 ounces (250 grams) per day. That gram amount corresponds to approximately 1.6 cups of broccoli on a daily basis. We've also seen a study showing that "generous" amounts of broccoli can help optimize levels of antioxidants in the blood, especially beta-carotene and lutein. (Optimal antioxidant levels can help lower the risk of oxidative stress in healthy cells, which also helps lower their risk of becoming cancerous.) In this study, the term "generous" was used to describe consumption of broccoli in the amount of 3 cups daily. Once again, that amount would not be ridiculously high in terms of calories—3 cups would provide about 132 calories, or 6-7% of a 2,000-calorie diet. But it might be a greater amount that many people would want to consume on a regular basis.

For us, the bottom line here is not to treat broccoli like garnish. In recipes like our Asian-Flavored Broccoli with Tofu or 5-Minute Broccoli with Feta Cheese and Kalamata Olives recipes, we use 1 pound of broccoli to provide two servings. That's approximately 1.5 cups of broccoli per serving. There is no reason to shy away from 2-3 cup servings of broccoli when enjoying this cruciferous vegetable, especially if you want to optimize its cancer-preventing benefits. But make sure you're not simply "decorating" your plate with single broccoli stalk and floret.

The Cancer/Inflammation/Oxidative Stress/Detox Connection
Exposure to potentially toxic substances in our food and water, or in the air we breathe both indoors and outdoors, exposure to allergy-triggering substances, poor general health, dietary deficiencies, use of prescription and over-the-counter medications, and other lifestyle practices can result in a level of danger to our bodies that prompts our inflammatory system to work in overdrive on a 24/7 basis. Researchers often refer to this phenomenon as "chronic inflammation." Often contributing to this level of danger is a weakened detox ability in our body. If our liver, skin, and other organ systems cannot keep up with and detoxify the number of potential toxins that we encounter, too many potential toxins remain at large throughout our body. Once again, the result is a level of risk that prompts chronic inflammation.

On a more temporary, short-term basis, inflammation is part of good health. Whether physical or chemical in nature, whenever our body detects a wound, it typically responds by trying to heal with an inflammatory response. That process is healthy, so long as it is not constant and uninterrupted. But unlike the helpful inflammation that takes place we get a simple cut or bruise, chronic inflammation—when it becomes a standard feature of our metabolism—is incompatible with good health. When our bodies are overwhelmed day in and day out with chronic inflammation, many other metabolic balances can get thrown out of kilter, including the balance in our oxygen metabolism. An unwanted imbalance starts to occur in which too many overly reactive, oxygen-containing molecules are formed. This condition is called oxidative stress. The increased presence of these overly reactive molecules can do damage to many parts of our cells, including their genetic material (and especially their deoxyribonucleic acid, or DNA). Over time, the constant and cumulative DNA damage inside our cells can pose a major risk factor for conversion of healthy cells into cancerous ones.

It's equally possible for this sequence of events to start not with chronic, excessive inflammation, but with chronic oxidative stress. Over time, when overly reactive oxygen-containing molecules cause damage to DNA and other cell structures, our body reads this situation as being highly dangerous and it initiates an inflammatory response to try and reduce the threat posed by the oxidative stress. In either case, we end up with a combination of inadequate detoxification of toxic substances, chronic inflammation and oxidative stress that puts us at greater risk for developing cancer.

In a way that might be unique among foods, the nutrients found in broccoli are able to change this set of connections between inflammation, oxidative stress, detox and cancer. In fact, it would be fair to describe broccoli as containing anti-inflammatory nutrients, antioxidant nutrients, detox-support nutrients, and anti-cancer nutrients as well!

Other Health Benefits Provided by Broccoli
Three other areas of health benefits are important to mention when considering broccoli and its unique combination of nutrients. The first area is eye health. Two carotenoids found in significant concentrations in broccoli—lutein and zeaxanthin—play an especially important role in the health of the eye. In fact, no tissue in the body is more concentrated with lutein than the area in the outer portion of the retina (called the peripheral retina). Similarly, in the macula near the central portion of the retina, zeaxanthin is uniquely concentrated. Risk of problems involving the macula of the eye (for example, macular degeneration) and problems involving the lens area of the eye (for example, cataracts) have both been show to lessen with intake of foods (including broccoli) that provide significant amounts of the lutein and zeaxanthin carotenonids.

A second area is skin support, including support of sun-damaged skin. Here it is the glucoraphanin found in broccoli—converted into sulforaphane by the body—that has received the most research attention. Since skin cells can carry out the process of detoxification, it may be detox-related benefits of sulforaphane that are especially important in helping to counteract sun damage.

A third area of increasing research interest involves the metabolism of vitamin D. Broccoli is not a source of this vitamin, but it is an excellent source of vitamin K and also of vitamin A (in one of its precursor forms, beta-carotene). Many individuals have large vitamin D deficiencies that cannot be remedied through diet alone, and these deficiencies require sizable amounts of vitamin D to be provided through dietary supplementation. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A appear to help keep our vitamin D metabolism in the proper balance. Assuring adequate intake of vitamins K and A alongside of vitamin D supplementation may turn out to be important in achieving optimal vitamin D supplementation results and avoiding potential problems related to supplementation. Broccoli may turn out to play a particularly helpful role in balancing this set of events by providing its unusually strong combination of both vitamin A and vitamin K.

How to Select and Store
Choose broccoli with floret clusters that are compact and not bruised. They should be uniformly colored, either dark green, sage or purple-green, depending upon variety, and with no yellowing. In addition, they should not have any yellow flowers blossoming through, as this is a sign of over maturity. The stalk and stems should be firm with no slimy spots appearing either there or on the florets. If leaves are attached, they should be vibrant in color and not wilted.

Place broccoli in a plastic bag, removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 10 days. Do not wash broccoli before storing because exposure to water encourages spoilage. Partial heads of broccoli should be placed in a well-sealed container or plastic bag and refrigerated. Since the vitamin C content starts to quickly degrade once broccoli has been cut, it is best to use it within a couple of days. Broccoli that has been blanched and then frozen can stay up to a year. Leftover cooked broccoli should be placed in tightly covered container and stored in the refrigerator where it will keep for a few days.

Tips for Preparing and Cooking

Tips for Preparing Broccoli
Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Be sure to enjoy the stems and leaves of broccoli; they provide a good balance of flavors. Peel the broccoli stem and cut the stem into 1/2" slices To get unique health benefits from broccoli, let it sit for several minutes before cooking. Healthy Food - Broccoli.

Healthy Steaming versus Microwaving Broccoli
The principle of a 212°F (100°C) or lower cooking temperature leaves you with several cooking options for your broccoli. Our cooking method of choice for this cruciferous vegetable is steaming. We've seen studies on flavonoids in broccoli, B complex vitamins in broccoli, vitamin C in broccoli, as well as carotenoids and chlorophyll and glucosinolates in broccoli, and in all cases, steaming has been shown to do a better job of preserving nutrients than other cooking methods. You'll find some websites encouraging you to microwave your vegetables, including broccoli. We don't believe that this recommendation is supported by the research. But in addition, we believe that it's important for you to understand why. Many nutrients can be lost from food when the food surface comes into direct contact with water. Hotter water temperatures leech more nutrients from food, as will longer cooking times. Most research on microwaved broccoli has involved the placement of broccoli in a microwave container that has been partially or completely filled with water. That practice means direct water contact with all or part of the broccoli surfaces. Steaming, by comparison, leaves the broccoli in contact with steam only and can reduce nutrient loss for this reason. It's possible to steam broccoli in a microwave, but since metal containers (like stainless steel) cannot be used in a microwave oven, plastic microwave steamers are the only widely available option here, and we generally try to avoid the heating of foods in plastic in the microwave due to risk of plastic migration into the food. All of the factors described above makes it difficult to microwave broccoli with as little direct water contact or as shortened cooking times as steaming. We also like the more uniform exposure to heat that occurs with steaming.



Nutrient and Health Benefits of Raw Broccoli
We've been especially impressed in the most recent research by the impact of uncooked broccoli—as well as uncooked broccoli sprouts—on the health of the stomach and stomach lining. Many stomach problems have been linked in research studies with overgrowth of a bacterium called Helicobacter pylori, and also with excessive attachment of this bacterium to the inner stomach lining. Raw broccoli sprouts appear to provide special stomach support with respect to these unwanted overgrowth and over-attachment circumstances. It's not that steamed broccoli provides no support in this regard, because it does provide support. It's just that uncooked broccoli and broccoli sprouts may be especially helpful in providing these benefits. We've seen several research studies using what's called "HG broccoli," or high glucosinolate broccoli, to investigate genetic activities in the stomach lining cells. The glucosinolates in broccoli are clearly a key part of broccoli's ability to support stomach health, and they are very likely to alter gene expression in cells that provide the stomach with its inner lining. HG broccoli is not a commercially marketed form of broccoli that you can find in the grocery store, but ordinary broccoli will still provide you with plenty of glucosinolate phytonutrients.



Raw Broccoli and Broccoli Sprouts
Both cooked and raw broccoli can make excellent additions to your meal plan. If you enjoy raw broccoli, by all means include it in your diet! There may be some special advantages for your digestive tract when broccoli is eaten in uncooked form. And if you're concerned about issues involving enzymes and sulfur compounds in broccoli—don't be! With fresh raw broccoli, simple slicing a few minutes prior to eating or thorough chewing of unsliced pieces will help activate sulfur-metabolizing enzymes. Another form of broccoli you may also want to try in you enjoy raw broccoli is broccoli sprouts. Some of the nutrients found in broccoli—like vitamin C—are especially concentrated in broccoli sprouts. Remember that all raw broccoli requires more thorough chewing than cooked broccoli, so take your time enjoying the textures and flavors of this amazing vegetable.



Stir-Frying Broccoli
In general, we try to avoid the stir-frying of foods in oil due to risk of nutrient damage in the oil from high heat. That being said, we have seen a study of broccoli stir-frying that produced some fairly encouraging results with respect to nutrient retention in the broccoli. (The study did not measure nutrient damage in the oil.) The stir-frying took place for 3-1/2 minutes in a frying pan heated to 248°-284°F (120°-140°C). Approximately two-thirds or more of the nutrients examined (including vitamins, minerals, phenols, and glucosinolates) were retained after stir-frying. Given these results, if you are planning to stir-fry your broccoli, we'd recommend a lower-heat skillet (at approximately 250°F/121°C) and a relatively short stir-frying time of about 3 minutes or less.



The Healthiest Way of Cooking Broccoli
If you're cooking broccoli, make sure to support your nourishment by sticking with a low cooking temperature in a range that includes the steaming temperature of 212°F (100°C), with a cooking times of 5 minutes at the most. Since the fibrous stems take longer to cook, they can be prepared separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits in the stems. While people do not generally eat the leaves, they are perfectly edible and contain concentrated amounts of nutrients.

We recommend Healthy Steaming broccoli for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil prepare broccoli florets and stems. Steam stems for 2 minutes before adding the florets and leaves. Steam for 5 more minutes. Toss with our Mediterranean Dressing and top with your favorite optional ingredients.. For details see, 5-Minute Broccoli with Feta Cheese and Kalamata Olives.

How to Enjoy

A Few Quick Serving Ideas
Healthy Food - Broccoli
  • Add broccoli florets and chopped stalks to omelets.
  • Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup.
  • Toss pasta with olive oil, pine nuts and steamed broccoli florets. Add salt and pepper to taste.
Broccoli as a "Goitrogenic" Food
Broccoli is sometimes referred to as a "goitrogenic" food. Yet, contrary to popular belief, according to the latest studies, foods themselves—broccoli included—are not "goitrogenic" in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called "goitrogenic"—such as the cruciferous vegetables (including broccoli, kale, and cauliflower) and soyfoods—do not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods "contain goitrogens," at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins. With respect to the health of our thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances, can also interfere with thyroid function. The term "goitrogenic food" makes it sound as if something is wrong with the food, but that is simply not the case. What causes problems for certain individuals is not the food itself but the mismatched nature of certain substances within the food to their unique health circumstances. For more, see an An Up-to-Date Look at Goitrogenic Substances in Food.

Nutritional Profile
Broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium. Healthy Food - Broccoli.

Broccoli is also concentrated in phytonutrients. In one particular phytonutrient category—glucosinolates—broccoli is simply outstanding. The isothiocyanates (ITCs) made from broccoli's glucosinolates are the key to broccoli's cancer-preventive benefits.

Friday, September 12, 2014

Healthy Food - Lemon and Lime

Healthy Food - Lemon and Lime. The lemon (Citrus × limon) is a small evergreen tree native to Asia. The tree's ellipsoidal yellow fruit is used for culinary and non-culinary purposes throughout the world, primarily for its juice, though the pulp and rind (zest) are also used in cooking and baking. The juice of the lemon is about 5% to 6% citric acid, which gives lemons a sour taste. The distinctive sour taste of lemon juice makes it a key ingredient in drinks and foods such as lemonade.

Lime (from Arabic and French lim) is a term referring to a citrus fruit which is typically round, green, 3–6 centimetres (1.2–2.4 in) in diameter, and containing sour (acidic) pulp. There are several species of citrus trees whose fruits are called limes, including the Key lime, Persian lime, kaffir lime, and desert lime. Limes are a good source of vitamin C, and are often used to accent the flavours of foods and beverages. They are grown year-round and are usually smaller and less sour than lemons, although varieties may differ in sugar and acidic content.

Although lemons and limes may not be what you would choose for an afternoon snack, we consider them as powerhouses when we want to bring out the flavor of other foods. While both are available throughout the year, lemons are in the peak of their season around May, June and August while limes are at their peak from May through October.

Lemons are oval in shape and feature a yellow, texturized outer peel. Like other citrus fruits, their inner flesh is encased in eight to ten segments.

Usually smaller than lemons, limes are oval or round in shape having a diameter of one to two inches with green flesh and skin. They can be either sour or sweet depending on the variety; however, sweet limes are not readily available in the United States. Sour limes contain citric acid giving them an acidic and tart taste, while sweet limes lack citric acid and are sweeter in flavor.

Description

Lemons
Healthy Food - Lemon and Lime
Lemons, scientifically known as Citrus limon, are more commonly known as the fruit that evokes images of sunshine and the sweet smiles of children standing roadside at their homemade lemonade stands.

Lemons are oval in shape and feature a yellow, texturized outer peel. Like other citrus fruits, their inner flesh is encased in segments, with the average lemon having eight to ten.

While most lemons are tart, acidic and astringent, they are also surprisingly refreshing. The two main types of sour lemons are the Eureka and the Lisbon. The Eureka generally has more texturized skin, a short neck at one end and a few seeds, while the Lisbon has smoother skin, no neck and is generally seedless. In addition to these sour lemons, there are also some varieties that are sweet in flavor. One notable example is the Meyer lemon that is becoming more popular in both markets and restaurants.

Limes
Healthy Food - Lemon and Lime
 Limes are a small citrus fruit, Citrus aurantifolia, whose skin and flesh are green in color and which have an oval or round shape with a diameter between one to two inches. Limes can either be sour or sweet, with the latter not readily available in the United States. Sour limes possess a greater sugar and citric acid content than lemons and feature an acidic and tart taste, while sweet limes lack citric acid content and are sweet in flavor.

There are two general varieties of sour limes available, the Tahitian and the Key. Among Tahitian limes are the egg-shaped Persian and the smaller, seedless Bearss. Key limes, famous for the pie bearing their name, are smaller and more acidic than the Tahitian variety.

History

Lemons
Healthy Food - Lemon and Lime
Lemons were originally developed as a cross between the lime and the citron and are thought to have originated in China or India, having been cultivated in these regions for about 2,500 years. Their first introduction to Europe was by Arabs who brought them to Spain in the 11th century around the same time that they were introduced into Northern Africa. The Crusaders, who found the fruit growing in Palestine, are credited with bringing the lemon to other countries across Europe. Like many other fruits and vegetables, lemons were brought to the Americas by Christopher Columbus in his second voyage to the New World in 1493, and have been grown in Florida since the 16th century.

Lemons, like other vitamin-C rich fruits, were highly prized by the miners and developers during the California Gold Rush in the mid-19th century, since they were used to protect against the development of scurvy. They were in such demand that people were willing to pay up to $1 per lemon, a price that would still be considered costly today and was extremely expensive back in 1849. The major producers of lemons today are the United States, Italy, Spain, Greece, Israel and Turkey. Healthy Food - Lemon and Lime.

Limes
Healthy Food - Lemon and Lime
Limes are grown on trees that flourish in tropical and subtropical climates. They were thought to originate in Southeast Asia. Arab traders brought lime trees back from their journey to Asia and introduced them into Egypt and Northern Africa around the 10th century. The Arabian Moors brought them to Spain in the 13th century and then, like many fruits, they were spread throughout southern Europe during the Crusades.

Limes made their way to the New World with Columbus on his second voyage in 1493, and were subsequently planted in many Caribbean countries whose hot, humid climates supported the cultivation of this fruit. Centuries later, British explorers and traders, who were readily using the vitamin C-rich limes that grew in their West Indies colonies to prevent scurvy, earned the nickname "limey," a word that is often still used colloquially for persons of British descent.

The introduction of limes to the United States began in the 16th century when Spanish Explorers brought the West Indies lime to the Florida Keys, beginning the advent of Key limes. In the following century, Spanish missionaries attempted to plant lime trees in California, but the climate did not support their growth. In great demand by the miners and explorers during the California Gold Rush as a fruit that was known to prevent scurvy, limes began to be imported from Tahiti and Mexico at this time in the mid-19th century. Today, Brazil, Mexico and the United States are among the leading commercial producers of limes.

Varieties

  • The 'Bonnie Brae' is oblong, smooth, thin-skinned, and seedless; mostly grown in San Diego County.
  • The bush lemon tree, a naturalized lemon, grows wild in subtropical Australia. It is very hardy, and has a thick skin with a true lemon flavor; the zest is good for cooking. It grows to about 4 m in sunny locations.[citation needed]
  • The 'Eureka' grows year-round and abundantly. This is the common supermarket lemon, also known as 'Four Seasons' (Quatre Saisons) because of its ability to produce fruit and flowers together throughout the year. This variety is also available as a plant to domestic customers.
  • The 'Femminello St. Teresa', or 'Sorrento' is native to Italy. This fruit's zest is high in lemon oils. It is the variety traditionally used in the making of limoncello.
  • The 'Jhambiri' (C. jhambiri), also known as rough lemon and bush lemon, has a rough skin, lemon-yellow exterior, and very sour pulp. It is widely used as a rootstock in South Asia.
  • The 'Lisbon' is a good-quality bitter lemon with high juice and acid levels; the fruits of Lisbon are very similar to Eureka. The vigorous and productive trees are very thorny, particularly when young.
  • The 'Meyer' is a cross between a lemon and possibly an orange or a mandarin, and was named after Frank N. Meyer, who first discovered it in 1908. Thin-skinned and slightly less acidic than the Lisbon and Eureka lemons, Meyer lemons require more care when shipping and are not widely grown on a commercial basis. Meyer lemons have a much thinner rind, and often mature to a yellow-orange color. They are slightly more frost-tolerant than other lemons.
  • The 'Ponderosa' is more cold-sensitive than true lemons; the fruit are thick-skinned and very large. It is likely a citron-lemon hybrid.
  • The 'Variegated Pink' is a varietal of the 'Eureka' or 'Lisbon' cultivars with variegated patterns in the foliage and the rinds of immature green fruit. Upon maturing to yellow, the variegated pattern recedes in the fruit rind. The flesh and juice are pink or pinkish-orange instead of yellow.[citation needed]
  • The 'Verna' is a Spanish variety of unknown origin.
  • The 'Yen Ben' is an Australasian cultivar.


Health Benefits

Limonins Support Optimal Health
In animal studies and laboratory tests with human cells, compounds in citrus fruits, including lemons and limes, called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. Now, scientists from the US Agricultural Research Service (ARS) have shown that our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present is citrus fruits in about the same amount as vitamin C.

In citrus fruits, limonin is present in the form of limonin glucoside, in which limonin is attached to a sugar (glucose) molecule. Our bodies easily digest this compound, cleaving off the sugar and releasing limonin. Healthy Food - Lemon and Lime

In the ARS study, 16 volunteers were given a dose of limonin glucoside in amounts ranging from those that would be found in from 1 to 7 glasses of orange juice. Blood tests showed that limonin was present in the plasma of all except one of the subjects, with concentrations highest within 6 hours after consumption. Traces of limonin were still present in 5 of the volunteers 24 hours after consumption!

Limonin's bioavailability and persistence may help explain why citrus limonoids are potent anti-carcinogens that may prevent cancerous cells from proliferating. Other natural anti-carcinogens are available for much less time; for example, the phenols in green tea and chocolate remain active in the body for just 4 to 6 hours.

The ARS team are now investigating the potential cholesterol-lowering effects of limonin. Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol.

Phytonutrients with Antioxidant and Antibiotic Effects
Like many of the fruits and vegetables featured on our website, lemons and limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Of special interest in limes have been flavonoids called flavonol glycosides, including many kaempferol-related molecules. While these flavonoids have been shown to stop cell division in many cancer cell lines, they are perhaps most interesting for their antibiotic effects. In several villages in West Africa where cholera epidemics had occurred, the inclusion of lime juice during the main meal of the day was determined to have been protective against the contraction of cholera. (Cholera is a disease triggered by activity of the bacteria called Vibrio cholera). Researchers quickly began to experiment with the addition of lime juice to the sauce eaten with rice, and in this role, lime juice was also found to have a strong protective effect against cholera.

Several other fascinating research studies on the healing properties of lemons and limes have shown that cell cycles including the decision a cell makes about whether to divide (called mitosis) or die (apoptosis are altered by lime juice, as are the activities of special immune cells called monocytes.

In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Vitamin C travels through the body neutralizing any free radicals with which it comes into contact in the aqueous environments in the body both inside and outside cells. Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and also cause a lot of inflammation, or painful swelling, in the body. This is one of the reasons that vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis.

Since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.

Vitamin C is also vital to the function of a strong immune system. The immune system's main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flus, and recurrent ear infections.

Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Protection against Rheumatoid Arthritis
While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as lemons and limes, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.

The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began, and focused on subjects who developed inflammatory polyarthritis and similar subjects who remained arthritis-free during the follow-up period. Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.

How to Select and Store

Lemons
One of the tricks to finding a good quality lemon is to find one that is rather thin-skinned since those with thicker peels will have less flesh and therefore be less juicy. Therefore, choose lemons that are heavy for their size and that feature peels that have a finely grained texture. They should be fully yellow in color as those that have green tinges will be more acidic due to the fact that they have not fully ripened. Signs of overmature fruit include wrinkling, soft or hard patches and dull coloring. Fresh lemons are available all year round.

Lemons will stay fresh kept at room temperature, away from exposure to sunlight, for about one week. If you will not be using them within this time period, you can store the lemons in the refrigerator crisper where they will keep for about four weeks.

Lemon juice and zest can also be stored for later use. Place freshly squeezed lemon juice in ice cube trays until frozen, subsequently storing them in plastic bags in the freezer. Dried lemon zest should be stored in a cool and dry place in an airtight glass container. Healthy Food - Lemon and Lime.

Limes
Choose limes that are firm and heavy for their size, free of decay and mold. They should have a glossy skin that is deep green in color; although limes turn more yellow as they ripen, they are at the height of their lively, tart flavor when they are green in color. While brown spots on the skin of limes may not affect their color, limes that are mostly brownish in color should be avoided since this may be an indication that they have "scald" which may cause them to have an undesirable moldy taste. Limes are available in the marketplace throughout the year, although they are usually in greater supply from mid-spring through mid-fall.

Limes can be kept out at room temperature where they will stay fresh for up to one week. Make sure to keep them away from sunlight exposure since it will cause them to turn yellow and will alter their flavor. Limes can be stored in the refrigerator crisper, wrapped in a loosely sealed plastic bag, where they will keep fresh for about 10-14 days. While they can be kept longer than that, for another several weeks, they will begin to lose their characteristic flavor.

Lime juice and zest can also be stored for later use. Place freshly squeezed lime juice in ice cube trays until frozen, subsequently storing them in plastic bags in the freezer. Dried lime zest should be stored in a cool and dry place in an airtight glass container.

Culinary uses

Lemons
Healthy Food - Lemon and Lime
Lemon juice, rind, and zest are used in a wide variety of foods and drinks. Lemon juice is used to make lemonade, soft drinks, and cocktails. It is used in marinades for fish, where its acid neutralizes amines in fish by converting them into nonvolatile ammonium salts, and meat, where the acid partially hydrolyzes tough collagen fibers, tenderizing the meat, but the low pH denatures the proteins, causing them to dry out when cooked. Lemon juice is frequently used in the United Kingdom to add to pancakes, especially on Shrove Tuesday.

Lemon juice is also used as a short-term preservative on certain foods that tend to oxidize and turn brown after being sliced (enzymatic browning), such as apples, bananas, and avocados, where its acid denatures the enzymes.

Lemon juice and rind are used to make marmalade and lemon liqueur. Lemon slices and lemon rind are used as a garnish for food and drinks. Lemon zest, the grated outer rind of the fruit, is used to add flavor to baked goods, puddings, rice, and other dishes.

Preserved lemons are a part of Moroccan cuisine. They are also one of the main ingredients in many Indian cuisines. Either lemon pickle or mango pickle is part of everyday lunches in Southern India.

The leaves of the lemon tree are used to make a tea and for preparing cooked meats and seafoods.

Limes
Healthy Food - Lemon and Lime
Lime juice may be squeezed from fresh limes, or purchased in bottles in both unsweetened and sweetened varieties. Lime juice is used to make limeade, and as an ingredient (typically as sour mix) in many cocktails.

Lime extracts and lime essential oils are frequently used in perfumes, cleaning products, and aromatherapy.

In India, the lime is used in Tantra for removing evil spirits. It is also combined with Indian chillies to make a protective charm to repel the evil eye. Furthermore, it was believed that hanging limes over sick people cured them of the illness by repelling evil spirits lurking inside the body. Lime pickles are an integral part of Indian Cuisine. South Indian cuisine is so heavily based on lime that having either lemon pickle or lime pickle is considered a must of Onam Sadhya.

Other uses

Industrial
Lemons were the primary commercial source of citric acid before the development of fermentation-based processes. Healthy Food - Lemon and Lime

As a cleaning agent
The juice of the lemon may be used for cleaning. A halved lemon dipped in salt or baking powder is used to brighten copper cookware. The acid dissolves the tarnish and the abrasives assist the cleaning. As a sanitary kitchen deodorizer the juice can deodorize, remove grease, bleach stains, and disinfect; when mixed with baking soda, it removes stains from plastic food storage containers. The oil of the lemon's peel also has various uses. It is used as a wood cleaner and polish, where its solvent property is employed to dissolve old wax, fingerprints, and grime. Lemon oil and orange oil are also used as a nontoxic insecticide treatment.

A halved lemon is used as a finger moistener for those counting large amounts of bills, such as tellers and cashiers.

Medicinal
Lemon oil may be used in aromatherapy. Lemon oil aroma does not influence the human immune system, but may enhance mood. The low pH of juice makes it antibacterial, and in India, the lemon is used in Indian traditional medicines (Siddha medicine and Ayurveda).[citation needed]

Other
One educational science experiment involves attaching electrodes to a lemon and using it as a battery to produce electricity. Although very low power, several lemon batteries can power a small digital watch.[19] These experiments also work with other fruits and vegetables. Lemon juice is also sometimes used as an acid in educational science experiments. Lemon juice may be used as a simple invisible ink, developed by heat.

Lemon alternatives
Many plants taste or smell similar to lemons.

  • Certain cultivars of basil
  • Cymbopogon (lemongrass)
  • Lemon balm, a mint-like herbaceous perennial in the Lamiaceae family
  • Two varieties of scented geranium: Pelargonium crispum (lemon geranium) and Pelargonium x melissinum (lemon balm)
  • Lemon myrtle, an Australian bush food, has recently become a popular alternative to lemons.[20] The crushed and dried leaves and edible essential oils have a strong, sweet lemon taste, but contain no citric acid. Lemon myrtle is popular in foods that curdle with lemon juice, such as cheesecake and ice cream.
  • Lemon thyme
  • Lemon verbena
  • Limes, another common sour citrus fruit, used similarly to lemons
  • Certain cultivars of mint
  • Magnolia grandiflora tree flowers
  • Several cultivars of hybrid tea roses

Tips for Preparing and Cooking

Tips for Preparing Lemon and Limes
Healthy Food - Lemon and Lime
Lemons and limes are often called for in recipes in the form of juice. As they will produce more juice when warmer, always juice them when they are at room temperature or place them in a bowl of warm water for several minutes. Rolling them under the palm of your hand on a flat surface will also help to extract more juice.

Before cutting the lemon or lime in half horizontally through the center, wash the skin so that any dirt or bacteria residing on the surface will not be transferred to the fruit's interior. While you could remove any visible seeds before juicing the halves, you could also wait until after the process is complete, since there are bound to be some seeds that reside deeper and are not visible from the surface. The juice can then be extracted in a variety of ways. You can either use a juicer, reamer or do it the old fashioned way, squeezing by hand.

If your recipe calls for lemon or lime zest, make sure that you use fruit that is organically grown since most conventionally grown fruits will have pesticide residues on their skin. After washing and drying the lemon or lime, use a zester, paring knife or vegetable peeler to remove the zest, which is the colored part of the peel. Make sure not to remove too much of the peel as the white pith underneath is bitter and should not be used. The zest can then be more finely chopped or diced if necessary.

How to Enjoy

A Few Quick Serving Ideas
Place thinly sliced lemons, peel and all, underneath and around fish before cooking. Baking or broiling will soften the slices so that they can be eaten along with the fish.

Combine lemon juice with olive or flax oil, freshly crushed garlic and pepper to make a light and refreshing salad dressing.

If you are watching your salt intake (and even if you are not), serve lemon wedges with meals as their tartness makes a great salt substitute.

Combine freshly squeezed lime juice, evaporated cane juice and either plain or sparkling water to make limeade.

Add an-easy-to-prepare zing to dinner tonight by tossing seasoned cooked brown rice with garden peas, chicken pieces, scallions, pumpkin seeds, lime juice and lime zest.

Squeeze some lime juice onto an avocado quarter and eat as is.

In cooking, lime is valued both for the acidity of its juice and the floral aroma of its zest. It is a common ingredient in authentic Mexican, Vietnamese and Thai dishes. It is also used for its pickling properties in ceviche. Some guacamole recipes call for lime juice.

The use of dried limes (called black lime or loomi) as a flavouring is typical of Persian cuisine and Iraqi cuisine, as well as in Gulf-style baharat (a spice mixture that is also called kabsa or kebsa).

Lime is an essential ingredient of any cuisine from India, and many varieties of pickles are made, e.g. sweetened lime pickle, salted pickle, and lime chutney.

Lime leaves are also used as a herb in South, East, and Southeast Asia. Lime is frequently used to add flavour to cold and hot drinks, including water, tonic and other cocktails.

Key lime gives the character flavouring to the American dessert known as Key lime pie. In Australia, desert lime is used for making marmalade.

Cocktails
Healthy Food - Lemon and Lime
Lime is an essential ingredient in several highball cocktails, often based on gin, such as gin and tonic, the gimlet and the Rickey. Freshly squeezed lime juice is also considered a key ingredient in margaritas, although sometimes lemon juice is substituted.


Individual Concerns

Lemon and Lime Peels and Oxalates
The peels of lemons and limes are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating lemon or lime peels. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits—including absorption of calcium—from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"

Lemons and Limes and Wax Coatings
Conventionally grown lemons and limes may be waxed to protect them from bruising during shipping. Plant, insect, animal or petroleum-based waxes may be used. Carnauba palm is the most common plant-source wax. Other compounds, such as ethyl alcohol or ethanol, are added to the waxes for consistency, milk casein (a protein linked to milk allergy) for "film formers" and soaps for flowing agents. Since you may not be able to determine the source of these waxes, this is another good reason to choose organically grown lemons and limes.

Nutritional Profile
Lemons and limes are excellent sources of vitamin C and a good source of folate.

Healthy Food - Spinach

Healthy Food - Spinach. Spinach (Spinacia oleracea) is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia. It is an annual plant (rarely biennial), which grows to a height of up to 30 cm. Spinach may survive over winter in temperate regions. The leaves are alternate, simple, ovate to triangular-based, very variable in size from about 2–30 cm long and 1–15 cm broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm diameter, maturing into a small, hard, dry, lumpy fruit cluster 5–10 mm across containing several seeds.

Common spinach, Spinacia oleracea, was long considered to be in the Chenopodiaceae family, but in 2003, the Chenopodiaceae family was combined with the Amaranthaceae family under the family name 'Amaranthaceae' in the order Caryophyllales. Within the Amaranthaceae family, Amaranthoideae and Chenopodioideae are now subfamilies, for the amaranths and the chenopods, respectively.

  • Bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in color. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and alive.
  • In a recent study on the relationship between risk of prostate cancer and vegetable intake  including the vegetables spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards, and kale  only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. ("Aggressive prostate cancer" was defined as stage III or IV prostate cancer with a Gleason score of at least 7. Gleason scores are based on lab studies of prostate tissue and common tumor-related patterns.) The study authors did not speculate about specific substances in spinach that may have been involved in decreased prostate cancer risk. However, we know that certain unique anti-cancer carotenoids called epoxyxanthophylls are plentiful in spinach, even though they may not be as effectively absorbed as other carotenoids like beta-carotene and lutein. You can count on seeing future research on neoxanthin and violaxanthin two anti-cancer epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach.

  • Many people are concerned about the nutrient content of delicate vegetables (like baby spinach) when those vegetables are placed in clear plastic containers in grocery store display cases and continuously exposed to artificial lighting. One recent food study has shown that you don't need to worry about the overall status of antioxidants in baby spinach that has been stored and displayed in this way. In this scientific study, the overall nutrient richness of the baby spinach when exposed to constant light was actually higher than the overall nutrient richness of baby spinach leaves kept in total darkness. The period of time in the study was 9 days, and the spinach was kept at 39°F/4°C (a temperature on the lower end of the scale for most home refrigerators). These findings are good news for anyone purchasing baby spinach in "ready-to-eat" containers.
  • One new category of health-supportive nutrients found in spinach is called "glycoglycerolipids." Glycoclycerolipids are the main fat-related molecules in the membranes of light-sensitive organs in most plants. They're indispensable for the process of photosynthesis carried out by plants. However, recent lab research in laboratory animals has shown that glycoglycerolipids from spinach can help protect the lining of the digestive tract from damage  especially damage related to unwanted inflammation. You can expect to see more studies about this exciting new category of molecules in spinach and its potential health benefits.
Etymology
Healthy Food - Spinach
The English word "spinach" dates to the late 14th century, and is from espinache (Fr. épinard), of uncertain origin. The traditional view derives it from O.Prov. espinarc, which perhaps is via Catalan espinac, from Andalusian Arabic اسبيناخ asbīnākh, from Arabic السبانخ al-sabānikh , from Persian اسپاناخ aspānākh, meaning purportedly 'green hand', but the multiplicity of forms makes the theory doubtful. Healthy Food - Spinach.

Description
Healthy Food - Spinach
Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor, and is most readily available. Spinach belongs to the same family (Amaranthaceae-Chenopodiaceae) as Swiss chard and beets and has the scientific name, Spinacia oleracea. It shares a similar taste profile with these two other vegetables, having the bitterness of beet greens and the slightly salty flavor of Swiss chard.

Popeye popularized spinach, but it's too bad he ate it out of a can. Fresh spinach retains the delicacy of texture and green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked.

There are three different types of spinach generally available. Savoy has crisp, creased curly leaves that have a springy texture. Smooth-leaf has flat, unwrinkled, spade-shaped leaves, while semi-savoy is similar in texture to savoy but is not as crinkled in appearance. Baby spinach is great for use in salads owing to its taste and delicate texture.

History
Spinach is thought to have originated in ancient Persia (Iran). Spinach made its way to China in the 7th century when the king of Nepal sent it as a gift to this country. Spinach has a much more recent history in Europe than many other vegetables. It was only brought to that continent in the 11th century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as "the Spanish vegetable" in England.

Spinach was the favorite vegetable of Catherine de Medici, a historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the ways that she especially liked. Since this time, dishes prepared on a bed of spinach are referred to as "a la Florentine."

Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.

Types of spinach
A distinction can be made between older varieties of spinach and more modern ones. Older varieties tend to bolt too early in warm conditions. Newer varieties tend to grow more rapidly, but have less of an inclination to run up to seed. The older varieties have narrower leaves and tend to have a stronger and more bitter taste. Most newer varieties have broader leaves and round seeds. Healthy Food - Spinach.

The three basic types of spinach are:
Healthy Food - Spinach
  • Flat- or smooth-leaf spinach has broad, smooth leaves that are easier to clean than Savoy. This type is often grown for canned and frozen spinach, as well as soups, baby foods, and processed foods. Giant Noble is an example variety.
Healthy Food - Spinach
  • Savoy has dark green, crinkly and curly leaves. It is the type sold in fresh bunches in most supermarkets in the United States. One heirloom variety of savoy is Bloomsdale, which is somewhat resistant to bolting. Other common heirloom varieties are Merlo Nero (a mild variety from Italy) and Viroflay (a very large spinach with great yields).
Healthy Food - Spinach
  • Semi-savoy is a hybrid variety with slightly crinkled leaves. It has the same texture as Savoy, but it is not as difficult to clean. It is grown for both fresh market and processing. Tyee Hybrid is a common semi-savoy.
Health Benefits
We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.

Anti-Inflammatory and Anti-Cancer Benefits from Spinach Phytonutrients
Even though virtually all vegetables contain a wide variety of phytonutrients—including flavonoids and carotenoids—spinach can claim a special place among vegetables in terms of its phytonutrient content. Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. (Some of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled laboratory studies. These spinach extracts have been shown to slow down cell division in human stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

Excessive inflammation, of course, typically emerges as a risk factor for increased cancer risk. (That's why many anti-inflammatory nutrients can also be shown to have anti-cancer properties.) But even when unrelated to cancer, excessive inflammation has been shown to be less likely following consumption of spinach. Particularly in the digestive tract, reduced inflammation has been associated not only with the flavonoids found in spinach, but also with its carotenoids. Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach. While these unique carotenoids may not be as readily absorbed as carotenoids like beta-carotene or lutein, they still play an important role in regulation of inflammation and are present in unusual amounts in spinach.

Decreased risk of aggressive prostate cancer is one health benefit of spinach consumption that should not be overlooked when talking about the anti-cancer properties of spinach. "Aggressive prostate cancer" is defined as stage III or IV prostate cancer which carries with it a Gleason score of at least 7. (Gleason scores are prostate cancer rating measurements that require lab studies of prostate tissue and evaluation of common tumor-related patterns.) Interestingly, in a recent study that evaluated possible prostate cancer-prevention benefits from a variety of vegetables including spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard and turnip greens, collards, and kale — only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.

Antioxidant Benefits of Spinach
Most of the flavonoid and carotenoid nutrients found in spinach that provide anti-inflammatory benefits provide antioxidant benefits as well. Given the fact that spinach is an excellent source of other antioxidant nutrients — including vitamin C, vitamin E, vitamin A (in the form of carotenoids), and manganese —as well as a very good source of the antioxidant zinc and a good source of the antioxidant selenium—it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress. Our blood vessels, for example, are especially susceptible to damage from oxidative stress, and intake of spinach has been associated with decreased risk of several blood vessel-related problems, including atherosclerosis and high blood pressure. (Interestingly, the blood pressure benefits of spinach may be related not only to its antioxidants, but also to some of its special peptides. Peptides are small pieces of protein, and researchers have discovered several peptides in spinach that can help lower blood pressure by inhibiting an enzyme called angiotensin I-converting enzyme.)

Two of the carotenoids that are especially plentiful in spinach — lutein and zeaxanthin — are primary antioxidants in several regions of the eye, including the retina and the macula. Although we haven't seen specific studies on spinach intake and prevention of eye-related problems like macular degeneration, we have seen studies showing that human blood levels of lutein can be increased by consumption of spinach in everyday amounts. We've also seen at least one group of researchers suggesting that spinach has a likely role to play in prevention of eye problems, including age-related macular degeneration.

Helping You Bone Up
The wealth of vitamin K provided by spinach is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone health, and it is difficult to find vegetables that are richer in vitamin K than spinach. (On our World's Healthiest Foods list, only kale provides more micrograms of vitamin K per cup.) Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.

So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all. 


How to Select and Store
Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay. Healthy Food - Spinach.

Do not wash spinach before storing as the exposure to water encourages spoilage. Place spinach in a plastic storage bag and wrap the bag tightly around the spinach, squeezing out as much of the air as possible. Place in refrigerator where it will keep fresh for up to 5 days.

Avoid storing cooked spinach as it will not keep very well.

Tips for Preparing and Cooking

Tips for Preparing Spinach
Spinach should be washed very well since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water (usually two to three times will do the trick). Do not leave spinach soaking in the water as water-soluble nutrients will leach into the water.

Spinach sold in bags has been pre-washed and only needs to be rinsed. If you are going to use it in a salad, dry it using a salad spinner or by shaking it in a colander.

The Healthiest Way of Cooking Spinach
Spinach is only one of three vegetables we recommend boiling to free up acids and allow them to leach into the boiling water; this brings out a sweeter taste from the spinach. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.

Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add spinach to the boiling water and boil for 1 minute. Begin timing as soon as you place the spinach in the pot if you are using 1 pound or less of spinach. If you are cooking larger quantities of spinach bring the water back to a boil before beginning timing the 1 minute. Do not cover the pot when cooking spinach. Leaving the pot uncovered helps to release more of the acids with the rising steam. Research has shown that the boiling of spinach in large amounts of water helps decrease the oxalic acid content.

Remove spinach from pot, press out liquid with a fork, place in a bowl, toss with our Mediterranean Dressing, and top with your favorite optional ingredients. For details see 1-Minute Spinach.

How to Enjoy

A Few Quick Serving Ideas
Healthy Food - Spinach
  • Add layers of spinach to your next lasagna recipe.
  • Pine nuts are a great addition to cooked spinach.
  • Spinach salads are a classic easy and delicious meal or side dish.
Culinary information

Calcium
Spinach also has a moderate calcium content. However, the oxalate content in spinach also binds with calcium, decreasing its absorption. The calcium in spinach is the least bioavailable of calcium sources. By way of comparison, the human body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.

Iron
Spinach, along with other green leafy vegetables, is considered to be rich in iron. For example, the United States Department of Agriculture states that a 180-g serving of boiled spinach contains 6.43 mg of iron, whereas a 170-g ground hamburger patty contains at most 4.42 mg. However, spinach contains iron absorption-inhibiting substances, including high levels of oxalate, which can bind to the iron to form ferrous oxalate and render much of the iron in spinach unusable by the body. In addition to preventing absorption and use, high levels of oxalates remove iron from the body.

Nutrition
Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (> 20% of the Daily Value) of vitamin A, vitamin C, vitamin K, magnesium, manganese, folate and iron (table, right). Healthy Food - Spinach.

Individual Concerns

Spinach and E. coli
Several national recalls of spinach-containing products between 2006-2013 have raised consumer concerns about the risk of spinach contamination with E. coli bacteria. Of special concern have been Shiga toxin-producing E. coli (STEC), including E. coli 0157:H7. Thorough washing of contaminated spinach cannot remove E. coli 0157:H7. However, as summarized by the U.S. Food and Drug Administration (FDA), "Cooking fresh spinach at 160°F (71°C) for 15 seconds will kill any E. coli 0157:H7 present." The cooking method we recommend on our website for spinach—a quick boil for approximately 1 minute greatly exceeds this safety standard.

Because many people enjoy spinach in raw form (especially baby spinach), we are often asked about the level of risk involved with consumption of raw spinach. While we have not seen enough data to provide you with an exact risk level here, there is definitely some level of risk involved—although it might be very small with consumption of raw spinach. If your goal is to remove this risk entirely, your best approach is to follow our quick boil cooking method for spinach.

In the case of certified organic raw spinach (and other certified organic raw vegetables), there is one regulation working to help lower contamination risk: raw animal manure cannot be used less than 120 days prior to harvest of a certified organic food if the food (like spinach) has an edible portion that comes into contact with the soil or soil surface. This restriction on the use of raw animal manure can help prevent crops like spinach from being contaminated with bacteria like E. coli 0157:H7. In the case of non-organic raw spinach, there can also be reduction of risk due to irradiation of the spinach a practice allowed by the FDA since 2008. (Since irradiation is a prohibited practice in the production of certified organic foods, however, certified organic raw spinach is not irradiated.)

Spinach and Oxalates
Spinach is among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating spinach. Although early studies on spinach suggested possible interference of oxalates with iron absorption, more recent studies suggest that absorption of non-heme iron (iron from plants) is not significantly impacted by the oxalates contained in spinach. Laboratory studies have shown, however, that oxalates may interfere with absorption of calcium from the body. Exactly how much interference takes place in the case of spinach and calcium absorption is not clear, but at a minimum, you should expect to absorb a minimum of about 10% of the calcium from the spinach that you eat. For example, in one cup of boiled spinach containing about 285 milligrams, you can expect to absorb about 25-30 milligrams. For adults, the Adequate Intake (AI) level for calcium falls between 1,000 and 1,200 milligrams. This recommended amount assumes an absorption rate of about 30%. In other words, about 300-360 milligrams of absorbable calcium are expected each day. While 25-30 milligrams is not an overwhelming amount of calcium from a serving of food, a cup of spinach is extremely low-calorie and can provide you with about 10% of the recommended calcium intake for very few (about 40) calories. Those circumstances make spinach a worthwhile addition to your diet with respect to calcium, even though spinach is not an outstanding source of this nutrient and should not be counted on to boost your calcium intake by large amounts.  

Spinach and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2014 report "Shopper's Guide to Pesticides," conventionally grown spinach is among the top 12 fruits and vegetables on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of spinach unless it is grown organically.

Spinach and Purines
Spinach contain naturally occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as spinach. 

Nutritional Profile
Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. Additionally, spinach is a godo source of omega-3 fatty acids, niacin, pantothenic acid, and selenium. While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that "seals the deal" in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves.