26 minute read
The Big 9 Nutrients for Veggie Loving Kids
Turmeric contains the compound curcumin, which is not only antiinflammatory, but also high in antioxidants and a boon for the immune system. Although curcumin’s bioavailability is low, adding fresh turmeric to your diet is beneficial to digestion – and the body overall – in the long run.
Just Natural Turmeric Powder 100g £2.09 Rich in the fibre beta-glucan, oats are a popular breakfast choice for a reason. Generally appropriate for IBS sufferers, some coeliac sufferers can be intolerant of the avenin in oats (similar to gluten), so again: listen to your body and be watchful for any adverse reactions.
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Kiwi
Rich in the electrolyte potassium, which promotes expulsion of excess sodium in the body, kiwi can thus assist in problems of water retention and – you guessed it – bloating. Also a low-FODMAP food, non-human studies on the compound actinidin in kiwi fruit have suggested a potential digestive aid quality, but further human studies are needed, according to 2013 research published in the journal Advances in Food & Nutrition Research.
8
Celery
The sister hydrating food to cucumbers, celery is also approximately 95% water and because of this acts as a diuretic. It’s also chock full of fibre (one cup contains circa 2g) and is useful in combatting bloating. Beyond digestive issues, however, fibre in the diet can affect our sleep quality and energy levels as well. Too little fibre can also cause elevated cholesterol or blood pressure levels, fibre having been shown to reduce triglycerides, thereby lowering risk of heart disease. If carbohydrates are eaten alone, they can metabolize too quickly and so we experience a “sugar crash” not too long afterwards. This is more often the case with refined carbohydrates, rather than wholegrain and complex options, but even brown rice and wholewheat spaghetti should be served with a quantity of macronutrients, protein and fat for a nutritionally complete meal. They digest more slowly and stabilise blood sugar levels (and regulate those cholesterol and blood pressure levels). Remember to stay hydrated, as well.
Adequate consumption of fibre, of course, helps combat bouts of constipation. A little-known fact, for those struggling to eat enough fibre, is that avocado is loaded with it (just one cup contains 10g): not for nothing is avocado on toast a super breakfast (or lunchtime) option. In addition to neutralizing stomach acid, avocado also contains magnesium, which activates digestive enzymes (pumpkin seeds and spinach are good, magnesium-rich foods, as well). However, another symptom of too little fibre in the diet is a constant hunger. If you’re feeling ravenous, reach for some fruit in lieu of snacky convenience foods loaded with sugar and salt.
A (Beneficial) Bitter Bite
Taste: we live for it. Whether it’s sweet or salty, sour or spicy, or even coveted umami – the range of flavours is what makes chefs and restaurants (and domestic cooks, too) as popular as they are. Food might be the way to a man’s stomach, as they say, but tantalisation of the tongue is the key to the people’s heart. And another taste that elicits sighs of enjoyment, strangely enough, is the bitter.
Not an automatic response when asked one’s favourite flavour, bitter is nonetheless of nutritional benefit. Although “bitter” conjures up thoughts of citrus peel (more on this later), it actually encompasses such beloved products as cacao, cranberries, and coffee. Good for digestive health, bitter foods stimulate the appetite and help the release of juices in the pancreas. Consider including more of the following in your week:
Cacao
Rich in magnesium, iron, potassium, and zinc – cacao is also plentiful in flavonoids, which support brain health. Pure cacao contains zero sugar and is moodboosting, as well.
Kale
Yes, those nutrient-rich leaves are considered a bitter food. A powerhouse of vitamin A, K, B6, C, and calcium and potassium, copper and manganese as well – kale’s antioxidants assist the body in fighting free radicals and environmental pollution, lessening the risk of inflammation and illness. Particularly good for liver detoxification (due to phytochemical glucosinolates), all we can say is “Hail, the green smoothie!”.
Rocket
A leaf that divides families (the audacity of adding any to a salad when not all the household delights in its strong and bitter flavour…), rocket is the marmite salad vegetable. That peppery taste, however, also contains high levels of vitamin A, C, and K.
Dandelion Greens
If you’re not a fan of rocket, it’s unlikely you’ll be a fan of dandelion greens (or its tea or coffee), but they’re not something to be sniffed at. If mixed with spinach and kale, the taste is masked somewhat, and you can reap the digestive and liver health benefits, which are similar to kale.
Green Balance
To create harmony you need inspiration. This tea can help you find it: here, the wisdom of Asian traditions in the form of green tea and kombucha meet refreshing lemongrass, peppermint and elderflower blossom. The aromas are in balance. A fantastic tea for taking on challenges – or to simply enjoy while relaxing. The tea for everyone who places their faith in time.
Green Energy
Is your battery running low ? Then let this intensely-flavoured tea uplift you. Green tea is given a special kick thanks to the addition of fruity lemon verbena and elderflower with a little ginger, guarana and kombucha extract – Yogi Tea Green Energy thereby refreshes you in a completely natural way! The tea for everyone who enjoys feeling vivacious.
Green Tea
If you’ve ever wondered why a too-strong cup of green tea is anything but palatable, it could be because of the bitterness. Beneficial for brain and heart health, and an uplifting brew for mental wellbeing – a cup of green tea is a detoxifying warming drink of an afternoon instead of coffee. That said…
Coffee
The king cup of bitter liquid, coffee is also known to be of benefit to the brain, but should be avoided by those who suffer from heart palpitations or anxiety. The go-to beverage after tea in working Britain, coffee is also a liver detoxifier. Just don’t load it with dairy and sugar.
Chamomile Tea
Although you might associate chamomile with sweet serenity, this relaxing herb is actually considered as bitter. This makes it a perfect option for those who can stomach neither green tea nor coffee.
Prepping Citrus Peels for Digestive Healing
Satsumas studded with cloves might well scent and adorn the Christmas mantelpiece or supper table, but citrus fruit have a greater, immune-boosting and digestive-healing purpose (very little fibre involved).
Native to the Mediterranean and northern Africa, lemons in particular have been employed in a range of culinary and non-culinary ways, and medicinally as well. With one lemon containing 32 IU of vitamin A, over 83mg of vitamin C, nearly 66mg of calcium, 13mg of magnesium, and 157mg of potassium – one understands well why sailors of old went to sea with citrus wellstocked (nay, scurvy; nay to thee).
Lemon juice, though, is also thought to alleviate constipation, its acidity assisting stomach acid in breaking down food before moving through the large intestine. Squeeze a little juice over salads or on cooked dark green vegetables (the vitamin C assists iron absorption, too).
However, orange peels have their place on the digestive healing menu, as well. Baking orange peels brings out a natural sweetness which makes them palatable, but generally the bitter content of citrus peels kickstarts sluggish digestion. Some even think a sip of bitters might soon sit alongside probiotics in digestive health recommendations. Infamously known to be “an acquired taste”, natto has been doing the rounds on Tik Tok lately (yes, that teenage platform which somehow crops up in adults’ conversations far, far too often). If the texture can be overcome, though, then natto lends itself as a rather powerful superfood.
Rich in vitamin K, these fermented soybeans are a probiotic-dense food containing between 5 billion and 10 billion CFUs (ColonyForming Units) per serving. In a single gram, natto contains between one million and one billion CFUs. An awesome source of K2 (100 times more than is found in cheese), natto aids absorption of calcium and prevents calcium build-up in the arteries. This helps to maintain bone density, while the K1 content assists bloodclotting and vitamin B6 boosts immunity. Good K2 levels have been shown to reduce the risk of certain fractures by up to 81%. A further study connected optimum K2 levels with a 57% lower risk of death from heart disease. As a condiment, the key is to start small, in order to come to terms with the sticky consistency. One cup of natto provides 31g of protein and 9g of fibre. Mixed into salads and rice dishes, natto is said to be relatively palatable, especially when masked by the likes of avocado, spring onions, cherry tomatoes, shredded nori, and a little soy sauce and olive oil… But each to their own!
In Japan, natto is commonplace in the diet. It is believed by some to have come into existence by accident on a chief samurai’s long journey back in 1083, the soybeans in Hachiman-taro Yoshiie’s sack fermenting in the straw they were stored in. Others have perceived a slow simultaneous development of natto not just in Japan, but in Korea and China, also. However it came into being, Tik Tok saw #natto garner in excess of 88 million views earlier in the year, due to the visual appeal of the food’s webbed texture when collected with chopsticks from a waiting bowl.
Natto Nabs Fame:
Gut Health in the Tik Tok Spotlight
If that doesn’t sound appetising at all, the goodness of fermented foods can be found in alternatives like kefir, kombucha, tempeh, sauerkraut, kimchi, and – of course – sourdough.
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Seriously Fermentable Sourdough
Comfort Food & a Harmonious Gut
- Predrag Metvejević
organic olive oil and dukkah, or more simply sliced and toasted with a slather of homemade blackberry jam (be-socked toes toasty; Aga optional) – perhaps because you’ve been wondering whether or not gluten-free might be a more tummy-friendly way to go – then pause and consider the awesomeness of sourdough.
Fermentation as a preserving process has been around for centuries; some zymological historians believe as far back in time as 7,000 BC. The word “fermentation” comes from the Latin, “fevere”, which means “to boil” (pretty much what happens in most bread, and in wine). Nonetheless, fermentation these days describes the anaerobic process wherein lactic acid bacteria (mostly from the Lactobacillus species) convert sugar into lactic acid. The lactic acid then acts as preservative, a useful food storage technique for when times are tough – and a great way to be sure to consume both prebiotics and probiotics.
Prebiotics, of course, are the natural, non-digestible carbohydrates or oligosaccharides that are fermented by probiotics to make the fatty-acid, butyric acid. Butyric acid maintains the healthy lining of the intestines, promoting both proper digestion and regular bowel movements. Indeed, prebiotics are thought to regulate cortisol levels as well. Perhaps that’s why sourdough bread is oh-so comforting…
Just Natural Health & Beauty wrote previously on sourdough, how studies show eating sourdough can increase fibre absorption from the bread between 10% and 15%, but also how consumption of sourdough nourishes our “psychobiotics”, the bacteria that affect our psychological function. If done right, sourdough is made with wild yeast (the most popular being Brettanomyces cerevisiae), as opposed to commercially manufactured strains of yeast (Saccharomyces cerevisae). Conversely, “sourdough” in big conglomerate stores is often substandard, with very little sourdough taste, and higher in sugar than traditional sourdough.
he 17th November is Homemade Bread Day. If, however, you are not someone who delights at the thought of fresh bread torn apart and dunked in A slice of true sourdough (weighing approximately 56g) offers around 6g of protein, between 2g and 4g of fibre, 2g of fat, and selenium, folate, thiamine, and iron, among other minerals. Then, there’s the organic factor: in short, soil health equals digestive health.
Sourdough, of course, is infamous for its starter. No two starters are like; the microflora of the skin of a baker’s hands always play an unchartable part in the process. In San Francisco, the same starter has been used by the Boudin Bread Company since it opened in 1849, fed only with flour, water, sugar, and a little salt. That takes “mother dough” to a whole new level.
It goes without saying that bread is a significant part of daily life. The Christian concept of “daily bread” has lingered in these secular days, become custom in the majority of households. Indeed, the cultural and symbolic significance of bread is a long history and the late European intellectual Predrag Metvejević (who passed away in 2017) even wrote a book on it.
Bread dates back to the shift from nomadic life to settlement, from hunting to farming. From clay tablets depicting grains in the ancient cities of Uruk and Ebla to Egyptian hieroglyphics representing it in Thebes and Memphis, Psalm 104 blesses bread and Ancient Greek drama praises it: bread is everywhere, and it means something slightly different to everyone. In times of financial and other adversity, when for some reason food is scarce, it can represent survival.
The making of bread is also a process which calls for quiet contemplation. Consider the kneading process, the patience involved in letting the dough rise, letting the yeast work as it should, re-kneading, rerising, kneading again, and again patiently observing yet a further change in the dough – before baking and breaking into what was laboured over in order to satisfy and to share.
If you’re still reeling from the return to how life pretty much used to be pre-pandemic, maybe slow things down again slightly or press pause for a spell: bake some bread, use the process as a meditative experience, and breathe (certainly smell that freshly baked bread perfume and luxuriate in the sanctuary of hearth and home this autumn).
Mornings, Meteorology, and… Mucous?
Autumn might be a beautifully nostalgic season worthy of penning a poetic line or two, but what about the less attractive physical realities of the slow descent into winter? Although one might achieve a wonderfully deep slumber, what about the morning after? Are you one of those who suffer from the waking experience of being best friends with a box of tissues? If so, you might want to look at a variety of factors, including your diet (a little ACV (Apple Cider Vinegar) never goes amiss in this case, either).
Each day, the average person produces around 1.5 litres of mucous. A type of phlegm produced both in the lungs and in our lower respiratory tract, mucous is the body’s way to prevent certain areas of it from drying out. Morning congestion, though, is caused by the irritation of blood vessels in the nose, which then swell. Nasal tissue fills with fluid as a result, and then discharges into a “runny nose”. Mucosal inflammation is believed to be the root cause of most nasal congestion issues, as according to a University of Chicago study led by Dr Robert Naclerio in 2010. The triggers can be infection (colds, sinusitis), allergens (pollen, mould), and irritants (tobacco smoke, dry air).
For many around the globe, it was a scarily hot summer, a summer that saw vast areas in Greece and Turkey ablaze with flame. Yet, remaining with our nasal preoccupation for a moment, it was also a summer that saw more individuals holding a hanky for an extended period of time. Ironically, the 8th October is International Clean Air Day, but one American study, reported in The New York Times at the start of the year, suggested that climate change means more of us are clinging to our tissues for comfort for longer. Published in the journal Proceedings of the National Academy of Sciences, it is warmer air and a greater quantity of CO2 combined that mean that there has been a 20-dayearlier arrival of pollen season than occurred in 1990, together with a 21% greater pollen count. It is thought that 8% of the additional pollen count can be attributed to climate change.
It seems incredible that some still deny that global warming is changing weather patterns. Already, 1% of the planet is too hot to live in for humans. It is projected that will increase to 19% by 2070. But, again, to return to health implications of a nose sniffling with pollen, allergies can lead to worse conditions, such as asthma and more serious respiratory problems. Highpollen count has also been linked to a higher rate of respiratory viruses – viruses like the coronavirus. While practical steps can be taken on a personal level to ameliorate excessive mucous production, from sleeping in a more upright position to keeping the head slightly elevated (permitting nasal mucous to drain away properly and not pool in the upper respiratory area, according to a 2014 study conducted at the University of Regensburg) – how to better air quality in the long-run? Additionally, no matter how elevated you sleep, if your home is full of allergens, you’ve no chance. From animal dander to dust mites, it really is a question of sufficient cleaning that minimises risk from domestic allergens. Start in the bedroom – don’t forget to wash that duvet itself regularly – and work out from there. The 2005-2006 NHANES (National Health and Nutrition Examination Survey) found that approximately 74% of people are exposed to between three and six different allergens in our bedrooms alone. It might be time to rip out the carpets…
You might also want to invest in an air ioniser. Menthol and eucalyptus are good essential oils to add to air humidifiers and to bowls of boiling water to ingest steam from in the mornings (*Warning: be very careful of your face when lowering towards the bowl with the towel).
Rather than reaching for a medicine bottle, though, try first to enjoy a steaming hot cup of green or chamomile or nettle tea (wonderful for lessening inflammation). Thought to break up mucous, one thing you don’t want to be going anywhere near if you suffer from nasal congestion is dairy. Rhinitis – nasal congestion – can be caused by non-allergenic factors, including excessive alcohol consumption, as well. Women, especially, can be beset with nasal congestion simply because of a surge in histamines due to a hormonal wave, as when in the peak oestrogen phase of the menstrual cycle.
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How Clean is Green?
The Dirty Truth
The dangers of household cleaning products have been well-documented in recent years: one aerosol can contains enough volatile organics to compete with car diesel fumes emitted over a 6,000 mile journey, for one thing. Love a touch of lemon or pine in the air when you dust and buff and sweep and shine? Unfortunately, limonene and alpha pinene break down into the pollutants formaldehyde and benzene, the latter shown to negatively affect bone marrow and red blood cells, the former damaging to our sight and lungs… That’s not even mentioning potential carcinogenic properties. When reports state that pollution in homes can be higher than in outdoor urban settings, you know something is very wrong with the way domestic abodes are being kept spick and span.
One has to be wary of “green washing”, too, these days. It might give us a feel-good boost to buy a product that claims no harm to the environment in either its manufacture or use, but sometimes that really isn’t so. Not too long ago, a couple of “eco-friendly” household cleaning ranges were found to have gotten their “recipes” wrong and the resultant products had become a little, um, toxic for humans… It’s about more than recyclable bottles, folks.
MBDC “Cradle to Cradle” certification began back in 1995, when the company was founded by architect William McDonough and chemist Dr Michael Braungart. Combining design and science, MBDC is governed by three principles from Nature: that everything is a resource for something else, that energy should be clean and renewable, and that diversity should be celebrated. Nonetheless, it has been noted (and can be gleaned from these principles) that the certification values the safety of the environment and the purposes of a circular economy, rather than that of humans – and that’s where some issues have popped up. Further, non-food labels don’t have to use the true chemical names for ingredients. Although virtually all chemicals are come from plant and mineral extracts, processing changes the natural states and they can over time become an irritant – or worse – to humans. One such chemical is geraniol. In acidic solutions, it changes to cyclic terpene, a-terpineol. It can also be converted into chloride with thionyl chloride and can become hydrogenated as well as oxidized into aldehyde geranial. Classified as a D2B (“toxic materials causing other effects”), geraniol is produced – and here’s the really icky bit – by the scent glands of honeybees to locate hive entrances. Humans have appropriated it as mosquito repellent, as well. Is it something we want in our household cleaning products? Simply put, no.
A study published in 2018 in the journal Environment International assessed the health impact of fragrance allergens (or skin sensitizers) by looking at geraniol’s effects when present in personal care and household cleaning products. It found that dermal exposure at present causes new allergy cases to the extent that it was estimated that “exposure results yearly in 34 new cases of geraniol contact allergy per million consumers in Western and Northern Europe”. With re-exposure, that figure rises to 60 new cases per million. In conclusion, the study called for at minimum a reduction in the concentration of geraniol used in such products to <0.1%.
Another chemical to watch out for is potassium hydroxide. Used in the formulation of too many personal care products to mention, it functions as a pH stabilizer for the product. But even in rinse-off products, potassium hydroxide often causes irritation. The skin’s usual pH veers towards the acidic (c. 4.5 to 5.75). Called the “acid mantle”, the skin’s acidity is kept in balance by the sebaceous glands, sweat glands, and skin flora. The resultant film of amino acids, oils, and lactic acids protects it from bacteria, pollutants, and allergens. For general use, the concentration of potassium hydroxide is about 4.5%. So it was that when one big “green” brand got the mixture of its cleaning product wrong, it even caused the bottle to leak. If the liquid had come into contact with any skin or eye area, burns would have resulted.
What to look for, then, and be assured that what you’re buying is what you get and is beneficial not only for the environment, but for your and your family’s skin and overall health in the long-run? Clara is one option: natural and biodegradable, the cleaning range is also vegan and EU Ecolabel certified. Non-allergenic, non-GMO, and free from petrochemicals – from a clean home to a clean planet, Clara is a boon on the domestic front. No green washing allowed.
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Eating for Immunity: Black Garlic
The human immune system is twofold, divided into “innate” and “adaptive”. The innate immune system protects us from pathogens and the adaptive immune system remembers the type of infection fought for future reference. The former includes physical barriers, defence mechanisms such as sweating and immune responses like inflammation. These occur within both our red and white blood cells. However, the reason we don’t get back-to-back colds or flu is down to our adaptive immune system. It stores information in our B&T (or white) blood cells and thus directs phagocytes (cells which consume invaders), mast cells (inflammatory cells), and natural killer cells, which stop the infection before it spreads. That doesn’t mean the body can’t use a little helping hand now and again.
While garlic has a long history of being good for us, black garlic might just be even better. Basically just regular garlic that has been aged (under controlled temperature and humidity levels), the Maillard reaction is what turns the cloves from white to black. It is a chemical reaction between the naturally present sugars and amino acids in the garlic, changing the consistency of the cloves from the solidity of raw garlic to a spreadable paste-like texture in black garlic.
Rich in antioxidants (three times the amount of raw garlic), research has shown black garlic’s antioxidant peak to come at 21 days fermentation. Believed to be of benefit to heart health, one study published in the journal Nutrition Research found that when rats were fed black garlic their cholesterol levels decreased and they had fewer signs of heart disease. Human studies are needed, but it is believed black garlic could be good for circulation, also. Additionally, there could be an anticarcinogenic benefit to black garlic.
However, a study published in the journal Drug and Chemical Toxology found that black garlic appears to reduce oxidative stress on the brain and thereby lessen cell damage and slow down mental ageing.
So, why not incorporate more (or any) black garlic into your diet today. From spreading it on toast to mixing it into sauces and dressings, black garlic is a versatile health boost for the kitchen.
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The Anti-Mucous Diet
In Ayurvedic medicine, it is believed that mucous signals “sweet blood”, i.e. blood high in sugar, fats, and/or proteins. Sweet blood is thick blood, a problem of the dosha Kapha. To reduce symptoms, it is advised that one remove from the diet such foods as sugar, ice cream, cold milk, cheese, and fried foods. Honey mixed with cinnamon or ginger, with ground cloves or black pepper, is used to expel thick white or clear mucous, also. However, when mucous is green or yellow, in addition to signifying a Pitta imbalance, it can mean there is infection in the lungs. Sometimes burning the throat, a Pitta-pacifying diet is recommended, high in greens and fresh fennel and ginger.
Nevertheless, The Lung Institute has proposed an AntiMucous diet, bearing in mind that what produces more mucous in one person does not in another. The focus is on a Whole Food Plant Based diet, but allowing for occasional sustainable fish, while highlighting the dangers of prolonged consumption of processed food. Commonly, a food allergy is to blame for mucous issues, often caused by eggs, dairy, fish, nuts, or wheat or soy. Further, if a food allergy or intolerance is undiagnosed and coupled with further consumption of histamine-producing foods like bananas, strawberries, papaya, pineapple, or even chocolate – then mucous is a matter unlikely to disappear any time soon.
Other culprits of excessive histamine include dried fruits, avocado, tomatoes, mushrooms, spinach, aubergine, and – probably the most well-known – alcohol. Unfortunately, while fruits such as cantaloupe, citrus, kiwi, and berries might clear the airways of some, for others symptoms will only be exacerbated. The key is to keep a record of what you eat and note when things feel that bit more congested. Not only does dairy cause congestion, it can actually thicken mucous and promote microbial growth.
Interestingly, for those suffering from excessive gas and bloating, these issues can put pressure on the lungs, which prohibits full breathing and causes a build up of mucosal fluid. In such cases, it is best to avoid foods such as broccoli, cabbage, cauliflower, and beans and legumes until symptoms have cleared.
On an Anti-Mucous diet, cooking should be done with olive oil rather than butter or margarine, the oleocanthal content thought to be anti-inflammatory. Teas and soups are your friend on this diet, no dairy permitted. It is about nutrients and hydration, rather than fulsome flavours. Nonetheless, Omega-3s are thought to be anti-inflammatory as well, so be sure to include walnuts, flaxseeds, and pumpkin seeds, and if you’re low on satisfying taste, reach for some fresh lemon to squeeze over meals and fresh herbs such as parsley to top off dishes.
Although not necessarily dangerous in itself, excessive mucous signifies inflammation in the body and can therefore be a symptom of something more serious, such as diabetes, heart disease, and even cancer. It is always sensible to see your GP in the first instance if concerned.
Say Goodbye to Mucous 1
Avoid dairy, all dairy
2
Exercise regularly
Get that circulation going: exercise moves lymph fluids and supports the immune system.
3
Inhale some steam
Steam inhalations might sound like advice your grandma used to give, but they really do work.
4
Drink tea
The warm liquid shifts mucous, the steam clears the nasal passage, and teas such as holy basil, peppermint, chamomile, licorice, and ginger all work well for sinusitis sufferers.
5
Use those essential oils
Aromatherapy might be the way, too: used either in a steam inhalation or hot bath or shower, the best options for mucous problems are eucalyptus, rosemary, peppermint, tea tree oil, and thyme.
Yoga and breathing techniques can help clear airways, as well as relieving stress through meditation
