Vitamin C: the most well-known vitamin

VITAMIN C: THE MOST WELL-KNOWN VITAMIN

Blog > Vitamin C: the most well-known vitamin

Vitamin C: the most well-known vitamin

Probably the most familiar nutrient in the world! Where people would struggle to name food sources of niacin or thiamin, most can easily point to citrus fruits as sources of vitamin C. But what does it actually do for our body?

Best known as an antioxidant, vitamin C neutralises free radicals and prevent oxidative damage. In particular, it acts as a reducing agent to increase our body’s absorption of plant-based iron, hence the advice to squeeze lemon over iron-rich spinach and chard.

Vitamin C is also required for synthesis of collagen, the protein that “stitches together” our skin and bones. People with severe vitamin C deficiency (or scurvy) begin losing teeth, bone strength and bleed easily. 

Additionally, vitamin C is essential in the synthesis of some neurotransmitters, in particular in the production of the “happy chemical” serotonin. Evidence suggests that healthy vitamin C intake is necessary for normal neuronal function and can have a positive impact on our mood!

The recommended daily intake for adults is between 75mg-90mg. Humans are unable to synthesise vitamin C naturally so we need to make sure we consume enough from external sources. The good news is that the vitamin is abundant in many foods, so reach out for a whole food diet rather than supplements. Here are a few examples of vitamin C-rich everyday foods.

 

Bell peppers come in a rainbow of colors
An excellent source of vitamin C (1 cup gives 157% D.V.), most bell peppers actually start out as green. As the plant matures, its composition of carotenoids changes, thus leading to the various vibrant hues of red, orange, yellow and even purple! When dried and ground, it is known as “paprika”.

Pineapples: more than just a pina colada
Similar to oranges, pineapples grow out in segments that interlock with each other in 2 helices. When observed from the top, you can see 13 spirals in one direction and 8 in the other, each of which are Fibonacci numbers. 1 cup of pineapples provides 105% D.V. of vitamin C and 67% D.V. of manganese. The latter is an enzyme cofactor in energy production and antioxidant defense.

“Thyme” for this superstar to shine
Did you know that herbs provide vitamins as well? 2 tablespoons of thyme provide 10% D.V. of vitamin C. Used since ancient times for its culinary properties, thyme’s penetrating fragrance is hard to miss. Thymol, a major component in thyme oil, has been found to protect and increase the amount of healthy fats in cells, in particular DHA (docosahexaenoic acid), an omega-3 fatty acid.

Grapefruits: the tart and tangy rivals of oranges
Aside from being an excellent source of vitamin C, grapefruits also contain lycopene in its pink and red variants. Research has shown that regular consumption of lycopene-rich foods with green tea led to significantly reduced risk of prostate cancer in men. Here’s a cool tip for the summer; infuse a bottle of water with green tea and grapefruit overnight, and sip throughout the next day!

 



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Nutrition and spine health

NUTRITION AND SPINE HEALTH

Blog > Nutrition and spine health

Nutrition and spine health

The spine is made up of 33 individual bones, with a myriad of tissues, muscles, joints, roots and intervertebral discs that interplay together to help in our daily movement. While there are several types of spinal injuries, we want to focus on the issue of disc health.

These intervertebral discs are mainly made up of collagen and proteoglycans, gel-like substances that hold the spines together and function as a shock absorber. To understand disc health is to understand the chemistry between the two.

Disc degradation happens as part of everyday wear and tear. When damaged, our body naturally synthesises and replaces the collagen and proteoglycans. When this homeostatic process is disrupted, our discs begin to degrade and eventually tear, leading to painful disc herniation (or slipped discs).

Researchers have yet to uncover the exact details of how this disruption occurs, but it appears that chronic inflammation is the primary cause. So, avoid processed foods, foods with excess sugar and refined carbohydrates. Look for whole foods in grains, fruits, vegetables, legumes and nuts.

Today, we dive back into foods with high anti-inflammatory properties. Let’s pay the farmer, not the pharmacy.

Turmeric: essential for your kitchen pharmacy
The compound curcumin in Turmeric is a proven anti-bacterial, anti-inflammatory & antioxidant. In particular, scientists have researched its effect on intervertebral disc inflammation, concluding curcumin as an attractive complementary remedy. A simple way to include more turmeric in your diet; mix ¼ tsp of turmeric with warm water and lemon juice.

Vegetables: Eat fresh and lightly cooked for anti-inflammatory phytonutrients
We might sound like a broken record here, but there’s no underscoring how important vegetables are for our diet! To make sure you benefit from their unique anti-inflammatory benefits, make sure to purchase high-quality vegetables, consume them fresh and cook lightly. Go for dark green leafy vegetables like Spinach, Kale, Bok Choy and Arugula.

 

Flaxseeds: easy everyday food rich in omega-3s
Flaxseeds come out on top for their omega-3 content (2 tbsp provides 130% DV!), particularly in the form of alpha-linolenic acid (ALA). ALA is has been found to be heat-stable up to 150C, making ground flaxseeds an easy addition to muffins and other breads. ALA is the simplest of the omega-3 fats and is the key building block for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which provide inflammatory protection.

Mangosteen: beautiful and delicious ‘Queen of Fruits’
A thick purple outer skin protects the tender white flesh inside. Native to tropical South East Asia, it’s a true delicacy – juicy sweetness with a hint of tartness. Mangosteen contains good amounts of the antioxidant xanthone, that reduces inflammation, protects cells from damaging free radicals. It’s considered ‘cooling’ for digestion in traditional Chinese medicine, often used as traditional remedies for sore throats and high blood pressure.

 



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Mad for garlic

MAD FOR GARLIC

Blog > Mad for garlic

Mad for garlic

The best known member of the Allium family, garlic has enjoyed a storied history across civilisations. The Egyptian and Indian cultures referred to it some 5,000 years ago, the Babylonians grew it in their hanging gardens 4,500 years ago, the Chinese documented its medical healing 2,000 years ago. 

This pungent herb has been highly prized for its medical properties. The Egyptians valued it so much that they used garlic as currency; shortages due to flooding led to one of two recorded slave revolts. The Chinese believed it to be a source of heat to nourish and tonify. More recently in modern medicine, garlic was used on the battlefront to treat wounds and fight infection, or as an antiseptic to clean wounds.

Scientists today have linked its many benefits to a number of sulphur compounds in garlic. When cut or crushed, these sulphurous compound oxidise and form new therapeutic compounds, the most researched being allicin and ajoene

There are almost 300 varieties of garlic, but the more common ones you would find differ by their centre stalk and the number of cloves in each bulb. The hardneck garlics have a strong centre stalk and have a spicier, more complex profile – great for infusions and heavy roasts. If you prefer eating your garlic raw, go for the milder soft neck garlics that have less of a bite. For more color, you’ll want Creole garlics that come in reds, pinks and purples. And of course there’s the black garlic which we go into later.

Garlic’s active compounds reduce blood pressure and LDL 
Several human studies reveal active compounds in garlic, like allicin, diallyl disulfide & s-allyl cysteine to be as effective as medication in lowering blood pressure. In fact, they measure the dosage to be about 4 cloves garlic daily. Garlic also lowers total cholesterol, especially LDL. Interestingly, allicin in garlic actually forms in greater potency after it’s cut or crushed and exposed to air for a few minutes.

Using garlic: some useful tips to enhance nutrients and flavor
Garlic’s healthy allicin compound is best when fresh rather than packaged. After chopping, let sit 10 minutes so allicin develops. Cook on low heat to avoid burning allicin and bitter flavors. Store garlic in a cool, dry, well ventilated place and don’t refrigerate. Select garlic bulbs that are firm and have no sprouts forming. Finally, to get the smell off your hands after chopping, scrub with lemon or salt before rinsing.

Garlic: Simple Home Remedies
Garlic not only boosts our immune system but is also an antibacterial, antifungal, antiviral, and antiseptic herb.

  • Ear Pain – Warm oil, add crushed garlic, cool & strain. Put a few drops to relieve pain.
  • Pain & Swelling – Warm oil massage with crushed garlic relieves pain.
  • Cholesterol – Eating 1 raw garlic everyday reduces cholesterol and obesity.

 
Black garlic: an antioxidant-rich sweet, gelatinous treat
Black garlic is simply fresh garlic fermented at high temperatures for long periods of time. This environment facilitates the Maillard reaction which produces new flavour compounds – when you chew down on one, it’s almost like you’re eating a mild, sweet date. The allicin that gives garlic its sharp taste is significantly reduced in black garlic, and instead turns into numerous alkaloids and flavonoids, with an antioxidant bioactivity almost 10-fold that of normal garlic!


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Fiber: A Gut Health Essential

FIBER: A GUT HEALTH ESSENTIAL

Blog > Fiber: A Gut Health Essential

Fiber: A Gut Health Essential

Fiber: A Gut Health Essential

The journey of our gut begins in our mouths through our stomach and intestines, and also involves organs like the pancreas and liver. Through it all, there are more than 100 trillions living microorganisms, and more than 500 different strains of bacterial species – these all make up the ‘gut microbiome’.

An incredibly delicate system, our food choices have tremendous impact on the environment. Highly processed & acidic foods and certain medications can trigger a false alarm, increasing pathogens and a needless immune response that could result in a “leaky gut” and potentially in several autoimmune disorders.

Prebiotics and probiotics are crucial to keep these creatures in tip-top shape, and our gut in check. In both cases, fiber plays a crucial role.

Prebiotics and probiotics: which is which?
Prebiotics are plant fibers our bodies can’t digest but they serve as food for our gut bacteria. Lentils, whole grains, several vegetables, nuts all have several examples of these fibers, particularly those with complex carbs. Probiotics are living organisms that increase the population of good gut bacteria. Fermented foods like yoghurt, buttermilk, kimchi, miso, tempeh, sourdough, idli, dosas are all good examples. But remember to feed them with fiber too!

Which fibers are in which foods?
Soluble fibers are widely available in beans, oats, citrus, apples, psyllium, nuts – they absorb water and turn into a gel that protects the gastrointestinal muscles, while improving cholesterol and blood sugar levels. Insoluble fibers are found in whole grains, legumes, carrots, cucumber, tomatoes and the peels and skin of fruits and vegetables – these promote healthy bowel movements and help with insulin sensitivity. Before you get hung up on the classification, know also that most fiber-containing foods contain portions of both soluble and insoluble fibers. It’s more important to be consume sufficient amounts of fiber each day than worrying which type it is.

Does cooking affect fibre content in our food?
There could be a misconception whereby cooking will result in fiber loss. That is not true; cutting and cooking may modify the fibrous cell walls but fiber is tough stuff and remain undisturbed. However, fiber “loss” can occur when you peel off the skin of fruits and vegetables. Did you know that the peels of fruits and vegetables contain up to 31% of total fibers! Besides fiber, they also contain unique phytonutrients for overall immunity and wellbeing.

Legumes are our gut’s fiber-allstars
The average daily recommended fibre intake is 25g. While we might usually associate vegetables as fibrous foods, the real fiber superheroes are the legume family! Beans are fiber-dense; look for navy beans, lentils, pinto beans, black beans, lima beans, soy beans… a 1 cup serving can give as much as 13g of fibre, or half your daily requirements. Blend them into a dip, stir into a chili or use as a base for a veggie patty! Not only are they versatile, but they are cost effective and can store well in pantries.



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Food Feature: Broccoli

FOOD FEATURE: BROCCOLI

Blog > Food Feature: Broccoli

Food Feature: Broccoli

Broccoli

Love it or hate it, the broccoli is a nutrient superhero that has been highly prized across civilisations!

Essentially a large edible flower, this cruciferous wonder can be found in most grocery aisles and in many cuisines around the world. We look at some of its history, and it’s nutrition today.

History of the broccoli
Native to the Mediterranean, the broccoli started out as a wild cabbage. The ancient Etruscan civilisation – who lived in what is today Tuscany – were considered to be horticultural geniuses and best credited with cultivating and domesticating the broccoli we have today. The Romans also prized it for its taste and nutritional benefits. Served boiled with a mixture of spices, onion and wine, or with creamy sauces, they also used to eat broccoli raw before banquets so their bodies could absorb alcohol better. With the passage of time, the little tree spread from southern Italy towards the rest of Europe and America in the 19th century where it became known as ‘Italian asparagus’.

Broccoli: tiny trees that pack in the nutrition
You will want to include broccoli often in your diet to enjoy its fantastic heath benefits. A 1 cup serving of cooked broccoli is a rich source of almost all vitamins, and minerals like choline, potassium and magenesium, and even omega-3 fatty acids. While it is a nutritionally dense vegetable, be careful not to overcook it which can lead to mushy texture and loss in nutrients. Check out broccoli sprouts as well; these little wonders are usually harvest between 10-14 days of planting, and contain higher concentrations of antioxidants

 

Broccoli: A potent cancer fighter!
Most research on broccoli have focused on its radical cancer fighting benefits. Apart from its nutritional density, broccoli contains several powerful phytochemicals like sulforaphane and glucosinolate. These compounds aid in reduced inflammation and recent studies show their role in lowering cancer risk. To enjoy these benefits, it is best to eat broccoli raw as cooking locks in the phytochemicals, making it unavailable to the body.

Know your broccolis
Kai Lan – best known as the Chinese broccoli, or Chinese Kale, historians believe that this plant was cultivated from cabbages that were brought to Asia by early Portuguese explorers. Kai Lan has a noticeably more bitter taste than broccoli, and its leaves are thicker, flatter and a distinct glossy blue-green.

Broccolini – actually a cross between the broccoli and the Kai Lan, the broccolini has long slender stalks with clusters of buds at the tip. Sweeter and with overtones of mustard, the stalks are less fibrous than broccoli and don’t require peeling.

Romanesco – Also called a Roman cauliflower or broccoli, this is a close cousin of the broccoli, but not actually derived from the broccoli. In terms of taste and texture, it is closer to the cauliflower, but may have a slightly nuttier, milder flavour. However, it also has a more tender texture and can be overcooked easily. Despite the name the Romanesco

Broccoli Raab (Rapini/Rabe) – technically a closer cousin to the turnip, the Rabe is best known for its sharp bitter edge and earthiness.

In general, the greener the plant, the better it is. Yellowing florets or soft stems indicate that it is no longer fresh. Enjoy these broccolis steamed, broiled, roasted, grilled or even raw!

 



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