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Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

Monday 18 March 2024

Harness the legendary power of garlic, the everyday superfood, with this simple recipe

 Garlic is a powerful superfood and versatile plant that counts as an herb, spice and vegetable.

Known alternatively as the "camphor of the poor," the "nectar of the gods," the "poor man's treacle" or the "stinking rose," garlic is not only a cooking staple and a flavorful, everyday superfood valued all over the world, it is also remarkable as a natural medicine.

Garlic is known for its medicinal properties, with documented evidence showing many major civilizations using it, including the Egyptians, Greeks, Romans, Chinese and Indians.

Garlic contains many essential nutrients like manganese, vitamin B6, vitamin C, selenium and fiber. It can protect against illnesses, including the common cold and the flu. The active compounds in garlic can help reduce blood pressure, with research linking this effect to a 16 to 40 percent reduced risk of cardiovascular disease. Garlic is also known to improve blood cholesterol levels in a way that may lower the risk of heart disease.

The wonderful antioxidants in this powerful superfood can also support the body's protective mechanisms against oxidative damage in a way that lowers a person's risk of chronic diseases like Alzheimer's disease.  

Other research shows that regular garlic consumption has a positive effect on longevity, athletic performance, bone health and the detoxification of heavy metals.

Cooking with garlic

There are many ways to consume garlic. Most commonly, garlic is added to pasta recipes. Garlic is also popularly used in many Asian-style rice dishes.

Garlic is very easy to include in your diet. It complements most savory dishes, especially soups and sauces. The strong taste of garlic is notable for adding a flavorful kick to otherwise bland recipes.

Readily consumable garlic comes in several forms, from whole cloves and smooth pastes to powders and even supplements like garlic oil and garlic extract.

Here is a very easy recipe for oven-poached garlic with red meat:

Ingredients:

  • One cup of olive oil
  • Three medium-sized potatoes sliced to one-half inch thickness
  • Sprig of fresh thyme or one tablespoon of dried thyme
  • Two bay leaves
  • One-half teaspoon of salt
  • 12 large cloves of garlic
  • One-half pound of tender red meat (or fish), sliced to one-half inch thick

Preheat the oven to 350 degrees Fahrenheit and pour the oil into a 12-inch cast iron skillet. Lay the potato slices in the oil. Their bulk should raise the oil level above them at least slightly. If this does not happen, pour more oil to cover the potatoes. Add the thyme, bay leaves and salt and put the skillet in the oven.

Heat the potatoes for 20 minutes or until they start to soften. Once this happens, add all of the garlic cloves. Keep heating for 15 more minutes before adding the meat, which should take another 15 minutes to cook.

When this is done, remove the contents with a slotted spoon, holding it above the pan to allow the excess oil to drip back into the skillet. Serve the garlic-infused, oil-poached meal on a plate next to a slice of buttered bread. Smear the softened cloves onto the bread for added flavor.

Dill: Edible Parts and Medicinal Benefits

 Dill (anethum graveolens) is an herb in the same family as parsley. It is native to Mediterranean countries and southeastern Europe, although it's cultivated and consumed worldwide, including in North America.

Dill has a sharp, tangy taste and is popularly used as a spice and for medicinal purposes. Dill is touted for health benefits, including reducing inflammation, insulin, and cholesterol levels and helping boost the immune system.

This article discusses dill's nutritional value, beneficial compounds, health benefits, cultural uses, and who should avoid eating this herb.

Dill Spice: What's Edible?

All parts of the dill plant are edible, including its seeds, leaves, and seed in the umbel (flower head). The plant’s leaves, commonly called “dill weed,” can be used fresh or dried as an ingredient or garnish in dishes. Dill is popular for pickling vegetables and as a flavor in many food products such as processed meat, cheese, and bread.

Takeaway

Dill leaves have a sweet taste with licorice notes, while dill seeds are bitter with a flavor similar to that of anise or caraway seeds.

Dill Nutrition Facts and Compounds

The nutritional value of dill weed and dill seed differ. One gram (5 sprigs) of dill weed has:

  • Calories: 0.43 calories
  • Carbohydrate: 0.07 grams (g)
  • Protein: 0.035 g
  • Fat: 0. 011 g
  • Fiber: 0.021 g
  • Calcium: 2.08 milligrams (mg)
  • Iron: 0.066 mg
  • Magnesium: 0.55 mg
  • Phosphorus: 0.66 mg
  • Potassium: 7.38 mg
  • Vitamin C: 0.85 mg
  • Vitamin A: 3.86 micrograms (mcg)
  • Folate: 1.5 mcg

One tablespoon (6.6 grams) of dill seed contains:

  • Calories: 20
  • Carbohydrate: 3.64 g
  • Protein: 3.51 g
  • Fat: 0.957 g
  • Fiber: 1.39 g
  • Calcium: 100 mg
  • Iron: 1.08 mg
  • Magnesium: 16.9 mg
  • Phosphorus: 18.3 mg
  • Potassium: 78.5 mg
  • Vitamin C: 1.39 mg
  • Vitamin A: 0.198 mcg
  • Folate: 0.66 mcg

Dill Compounds

Dill contains plant compounds with known health benefits. They include:

  • D-Limonene: Dill oil contains d-Limonene, a compound with antibacterial and anti-inflammatory activity that helps dissolve cholesterol. D-Limonene may relieve gastric upset and is commonly used in traditional medicine. It may also inhibit tumor growth in certain cancers, including pancreatic, stomachcolonskin, and liver.
  • Tannins: Dill contains tannins, which have antioxidant, antimicrobial, anti-cancer, and cardioprotective properties.
  • FlavonoidsFlavonoids help boost the immune system. Two flavonoids in dill seed, quercetin, and isorhamnetin, have antioxidant activity that might counteract damaging free radicals and help prevent peptic ulcers.
  • Carvone: Dill is a source of carvone, a plant compound with antioxidant, antimicrobial, antispasmodic, and anti-inflammatory properties. Carvone also has positive effects on the nervous system and liver metabolism.

Benefits of Spicing Food With Dill

In addition to the flavor benefits of spicing food with dill, the nutrients in dill also offer various health benefits. The plant compounds in dill have been shown to help improve insulin resistance, cholesterol levels, antioxidant levels, and some gastrointestinal symptoms.

Dill contains vitamin C, an antioxidant that fights damaging free radicals that can prevent the immune system from working well. It also helps boost white blood cells that fight infections.

Dill is also a good source of vitamin A, which is important for vision, the immune system, reproductive health, and growth and development.

Magnesium is a mineral found in dill that helps the body regulate muscle and nerve function, blood sugar, blood pressure, and more. Dill also contains iron, which the body needs to make hemoglobin, a protein in red blood cells that carries oxygen.

Cultural Significance and Uses

Dill is a traditional ingredient in foods in various European and Asian countries. Dill is a staple in Russia, Poland, and Ukraine, where it is popularly used in borsch beet soup and Siberian dumplings. In Scandinavia, dill is popularly used to make bread, Danish meatballs with dill sauce, and pickled salmon, the national dish of Sweden and Norway. Dill is a signature spice in many Greek dishes, including tzatziki and spanakopita.

In India, dill has been used since ancient times both as a food seasoning and in Ayurvedic medicine. One of the most popular uses is as an ingredient in gripe water, a remedy often given to relieve colic in infants. Dill is also used in Ayurvedic medicine to:

  • Relieve gas
  • Aid digestion
  • Improve bad breath

Should Anyone Avoid Dill?

Dill is widely considered safe, although rare allergic reactions can occur. Some reports indicate that routinely using gripe water in infants can delay breastfeeding and increase the risk of infection, allergies, and GI upset.

Summary

Dill is an herb used worldwide and valued for its flavor and medicinal properties. Dill is a staple in various traditional dishes, particularly in Russia and Europe.

The herb contains beneficial nutrients, including vitamins A and C, magnesium, and plant compounds such as d-Limonene and flavonoids. It is also used in Ayurvedic medicine to aid digestion and as an ingredient in gripe water. Most people can safely eat dill, although pregnant or breastfeeding women are recommended to avoid consuming it.

I've studied 100-year-olds and longevity habits for 20 years: What I eat every day

 When it comes to extending your lifespan, it's crucial to be cognizant about the foods you put in your body.

Dan Buettner has made it his life's work to research the world's longest-living people. The 63-year-old coined the term "blue zones," which refers to the places around the globe where residents' lifespans exceed the average life expectancy.

His research covered a variety of factors, including diet. But what does Buettner himself eat after a lifetime of learning about longevity?

"I've spent 20 years studying the longest-lived people, and I know what they do as populations to live a long time," he tells CNBC Make It. "But I'm not one of these obsessed Silicon Valley millionaires who is sacrificing their enjoyment of daily living to see if we can tack some years on the end."

These are the diet decisions that Buettner, who recently released a line of frozen meals based on popular blue zone recipes, makes every day to stay healthy as he ages.

1. Eating within a 10- to 12-hour window

"I know that the longest-lived people are eating most of their calories in about a 10- or 12-hour window," Buettner says. "And so I usually have just two meals a day."

Buettner has his first meal each day around 11 a.m. and his second meal at about 7 p.m.

"Miami nightlife kind of forces me out," the Florida resident says. "It's not exactly blue zone that way, so I tend to have breakfast at about 11."

2. Having beans for breakfast and dinner

From his research, Buettner has learned that people who eat a cup of beans a day tend to live about four years longer than those who don't.

"I always get my beans and try [to include them in] both meals," he says. "I start my day with Sardinian minestrone, which has three kinds of beans and about five kinds of vegetables."

He also adds capsaicin-rich red pepper flakes, which can help to increase metabolism. Buettner tosses in some oregano and rosemary to help lower inflammation and get more antioxidants.

3. Going out to eat often

Though Buettner acknowledges that going out for dinner nearly every night doesn't align with a longevity diet, it's a part of his life that he doesn't feel a need to change.

"It's hard to eat really healthy when you go out, no matter where you go," he says. "I try to eat plant-based."

When looking at a restaurant menu, he tends to gravitate toward the side dishes. A few of his favorite side dishes include:

  • Cannellini beans
  • Spinach
  • Roasted potatoes

He also enjoys going to Indian restaurants where he's able to find a lot of plant-based options like red or green curry tofu and chickpeas.

"These are as satisfying as eating meat, but without any of the saturated fats," Buettner says.

4. 'Don't eat meat at all'

"I'm about 98% plant based," he says. "I don't eat meat at all. And people in blue zones did eat a little bit of meat."

While the average American eats about 220 pounds of meat per year, blue zone residents only eat around 20 pounds of meat annually. Though he refrains from eating meat himself, Buettner says it's fine in moderation.

"I think a longevity diet probably has room for meat once a week or so without too much harm," he says.

Vitamin Deficiency: Common Symptoms to Watch For

 

Are you experiencing unexpected fatigue, tingling fingers or hair loss? While this could be the result of a variety of health conditions, it could also signal a vitamin deficiency.

In the United States, severe vitamin deficiencies and malnutrition are rare. However, many people present with some level of micronutrient inadequacy, which means they are not meeting the estimated average requirement for certain vitamins. According to data from the 2005-2016 National Health and Nutrition Examination Surveys, the following presented with micronutrient inadequacies among the U.S. population:

  • 45% for vitamin A.
  • 46% for vitamin C.
  • 95% for vitamin D.
  • 84% for vitamin E.

Vitamin deficiencies can result from genetics, co-occurring health conditions or a diet that lacks essential micronutrients. When they occur, they can harm the body and increase risks for health complications.

There are two categories of vitamins: water-soluble and fat-soluble vitamins, both of which impact how they are stored in the body and could influence the likelihood of you becoming deficient in a certain vitamin. Water-soluble vitamins dissolve in water and are filtered out by the kidneys. Because they are removed from the body quickly, they need to be replenished regularly. On the other hand, fat-soluble vitamins dissolve in fat and are stored for a longer period of time in the body's tissue, which can potentially lead to toxicity if you over-supplement.

Depending on the level of deficiency, you may be able to simply add more food-based sources or you may need to supplement with a vitamin.

Vitamin B12 Deficiency

David Cutler, a family medicine practitioner at Saint John’s Physicians Partners in Santa Monica, California, says that of the vitamin deficiencies he sees, vitamin B12 deficiencies are the most common.

Vitamin B12 is a water-soluble vitamin that plays a vital role in central nervous system functioning, healthy red blood cell formation and DNA synthesis. Experts say that levels of less than 150 picograms per milliliter of vitamin B12 may warrant a deficiency, which can be measured through blood serum and plasma tests.

Because vitamin B12 is only naturally found in animal products, people who follow a strict vegetarian or vegan diet can be at risk for vitamin B12 deficiencies. However, as long as people take a vitamin B12 supplement, which is widely available, they can avoid falling short on this micronutrient.

Pernicious anemia

Some people have vitamin B12 deficiencies as a result of pernicious anemia, a rare condition in which the body is unable to absorb vitamin B12, leading to a reduction in red blood cell production. If untreated, pernicious anemia can cause lasting nerve damage.

Pernicious anemia can often be treated with injections of vitamin B12. Among those diagnosed with pernicious anemia, it is most common in older adults ages 60 and up.

Symptoms

Vitamin B12 deficiencies can cause a range of health complications that can impact physical and mental health. Some symptoms include:

  • Neurological changes or nerve issues, like numbness or tingling sensations in the extremities.
  • Irritability.
  • Muscle weakness.
  • Increased heart rate.
  • Hear palpitations.
  • Pale skin.
  • Weight loss.

Vitamin B12 deficiencies may also increase risks for neurological conditions, like dementia, and mental health conditions, like depression.

How to treat

Not surprisingly, the antidote for a vitamin B12 deficiency is vitamin B12. People can get vitamin B12 through food, including:

  • Fish.
  • Shellfish.
  • Liver.
  • Red meat.
  • Eggs.
  • Poultry.
  • Milk.
  • Cheese.
  • Yogurt.
  • Nutritional yeast.
  • Fortified cereals.

For a non-dietary approach, vitamin B12 can be taken as an oral supplement, sublingual tablet, nasal spray or injection. Injections are most helpful for people who cannot absorb vitamin B12 from food or supplements.

If you have a vitamin B12 deficiency and are worried about malabsorption, it’s a good idea to work with your health care provider. Your doctor may recommend you start taking oral vitamin B12 supplements, then check your blood levels again in a few weeks to assess whether the supplement is working and determine an alternative course of action.

Vitamin A Deficiency

Vitamin A is a fat-soluble vitamin that supports white blood cell formation, cell growth, bone health and eye health.

Vitamin A deficiencies are rare in the U.S.

“It probably exists, but it's extremely rare,” Cutler says. “Anybody who eats any amount of fruits, vegetables and meat products is going to have adequate vitamin A.”

Symptoms

When vitamin A deficiencies do occur, people may experience new skin or vision issues, says Cesar Sauza, a registered dietitian and clinical nutrition manager with AltaMed Health Services.

On the other hand, vitamin A toxicity – in which the body has too much vitamin A – may be more common than a deficiency. One reason for this is because vitamin A is fat soluble – meaning it dissolves in fat and is stored in the body’s tissue – and, therefore, not excreted as quickly as water-soluble vitamins. People often get adequate amounts of vitamin A through their diet, so taking vitamin A supplement is often not recommended.

Some symptoms of vitamin A toxicity may include:

How to treat

Many healthy foods contain vitamin A, so it can be smart to include them in your diet rather than supplementing with a vitamin A pill.

High-vitamin A foods include:

  • Leafy green vegetables, such as arugula.
  • Carrots.
  • Sweet potatoes.
  • Pumpkin.
  • Summer squash.
  • Tomatoes.
  • Red bell pepper.
  • Cantaloupe.
  • Mango.
  • Beef liver.
  • Fish oils.
  • Milk.
  • Eggs.
  • Fortified foods.

Vitamin B Deficiencies

As you may have guessed from vitamin B12’s listing above, there are multiple B vitamins. The group supports a range of functions in the body, like breaking down food and transporting oxygen to cells. Other than B12, two common B vitamins you may have heard of are vitamin B9, also known as folate, and vitamin B7, also known as biotin. B vitamins are all water soluble.

The eight B vitamins are:

  • B1, or thiamin.
  • B2, or riboflavin.
  • B3, or niacin.
  • B5, or pantothenic acid.
  • B6, or pyridoxine.
  • B7, or biotin.
  • B9, or folate.
  • B12, or cobalamin.

Symptoms

Deficiency in any of the B vitamins may cause symptoms, such as:

  • Fatigue.
  • Lack of energy.
  • Difficulty concentrating or focusing.
  • Anemia.

Pregnant people and those who are breastfeeding require more vitamin B9 (folate). A deficiency can increase risks for the child to be born with birth defects, like spina bifida and anencephaly. In addition, because dialysis removes folate, people with kidney disease are at risk for a folate deficiency and require supplementation.

Vitamin B7 (biotin) deficiencies may cause symptoms like hair loss, skin problems and brittle nails.

How to treat

These deficiencies can often be prevented with a healthy diet that includes fruits and vegetables, Cutler says.

To address or prevent a vitamin B deficiency, try incorporating foods that contain high levels of vitamin B into your diet, such as whole grains, tuna, spinach and liver, Sauza says.

Some foods that contain biotin include:

Some foods that contain folate include:

  • Leafy green vegetables.
  • Beans.
  • Peanuts.
  • Sunflower seeds.
  • Fresh fruits.
  • Whole grains.
  • Liver.
  • Eggs.

If you want more than food alone, you can purchase vitamin supplements. Folate can be taken as folic acid, which researchers say can be better absorbed than folate in food. Biotin supplements are also available for purchase and are incredibly popular. From 1999 to 2016, the number of people using biotin supplements increased by nearly 30 times, according to research funded by the National Heart, Lung and Blood Institute.

Despite high numbers of use, research is lacking on the effectiveness of biotin supplementation. Studies are inconclusive about whether biotin supplementation can remedy hair, skin and nail problems or support hair growth for people who are not biotin deficient.

Vitamin C Deficiencies

Vitamin C is a water-soluble vitamin that plays a role in fighting infections, wound healing and producing collagen proteins.

Vitamin C deficiencies are rare in developed countries like the U.S., “but are most commonly seen in individuals living with food insecurity,” Sauza says. This can be due to people not having enough healthy fruits and vegetables in their diet.

Symptoms

People who are deficient in vitamin C may experience symptoms like:

  • Muscle pain.
  • Muscle weakness.
  • Bloody gums.
  • Cuts or wounds that take a long time to heal.

Serious cases of vitamin C deficiencies can lead to scurvy, a disease caused by loss of collagen.

How to treat

While vitamin C supplements are available, you can incorporate more citrus fruits into your diet first.

Foods that contain vitamin C include:

  • Oranges and other citrus fruits.
  • Bell peppers,
  • Strawberries.
  • Tomatoes.
  • Cruciferous vegetables.
  • White potatoes.

Vitamin D Deficiency

Vitamin D is a fat-soluble vitamin that aids in calcium and phosphorus absorption in the body, supporting bone health. Not only is it one of the most common nutrient deficiencies in the U.S., it is also one of the most serious deficiencies doctors encounter.

Vitamin D is “involved in so much in our body, it acts as a hormone rather than a vitamin," Sauza says.

Vitamin D plays a vital role in the body by aiding in the absorption of calcium and phosphorus, which are essential for maintaining healthy bones and teeth. A deficiency in vitamin D can lead to weakened bones and impact immune function, cardiovascular health and brain health.

“The reasons for vitamin D deficiency could be related to sun exposure, although it is also common to see vitamin D deficiency in those with plenty of sun exposure,” Sauza says.

Vitamin D deficiency is even higher in individuals with darker skin pigmentation, those with kidney problems and among patients who are severely overweight or obese, but it is unclear why this correlation exists, he adds.

Symptoms

Symptoms of a vitamin D deficiency include:

  • Fatigue.
  • Weakened bones.
  • Hair loss or brittle hair.
  • Depression.
  • Muscle weakness.
  • Loss of appetite.
  • Pale skin.

In some cases, prolonged vitamin D deficiency in children can cause rickets, a condition defined by soft or poorly developed bones.

How to treat

To increase vitamin D in your diet, opt for foods like:

  • Cod liver oil.
  • Salmon.
  • Swordfish.
  • Tuna fish.
  • Fortified orange juice.
  • Fortified milks.
  • Fortified cereals.
  • Sardines.
  • Beef liver.
  • Egg yolk.

For severely deficient individuals, oral supplementation regimens may be prescribed. Supplementation is more commonly needed in places further from the equator with less overall sunshine, because sun exposure plays an important role in the body's production of vitamin D.

Vitamin E Deficiency

Vitamin E is a fat-soluble vitamin that acts as an antioxidant and helps protect cells.

Vitamin E deficiencies are rare and typically do not cause symptoms, Sauza says. Most people don’t consume a lot of vitamin E as it is, and the good news is that most of us aren’t paying for it.

Symptoms

Symptoms of a vitamin E deficiency include:

  • Loss of feeling in the arms and legs.
  • Uncontrollable body movement.
  • Muscle weakness.
  • Vision issues.
  • Weakened immune system.

Vitamin C or vitamin D deficiencies may also lead to a weakened immune system, so Sauza says not to self-diagnose yourself with a vitamin E deficiency next time you are sick.

How to treat

Many healthy foods contain vitamin E, so including them into your diet will help nourish you regardless of a potential deficiency.

Some foods high in vitamin E include:

  • Wheat germ.
  • Sunflower oil.
  • Sunflower seeds.
  • Pumpkin.
  • Pumpkin seeds.
  • Almonds.
  • Peanuts.
  • Peanut butter.
  • Collard greens.
  • Spinach.
  • Red bell pepper.
  • Asparagus.
  • Mangoes.
  • Avocados.

Vitamin K Deficiency

Vitamin K is a fat-soluble vitamin that helps make proteins needed for blood clotting and bone-building.

Vitamin K problems are rare but can be severe, Sauza says. They can lead to complications like bleeding without blood clots. Because vitamin K is fat-soluble, people may be at higher risk for vitamin K toxicity than deficiency.

“When discussing vitamin K, the concern is usually on medication-nutrient interactions as eating high amounts of vitamin K can interact with common anticoagulants,” Sauza says.

Symptoms

Vitamin K deficiencies are uncommon. When they do occur, symptoms may include:

  • Uncontrolled bleeding.
  • Bruising.
  • Vomiting with blood.
  • Seizures.
  • Petechiae, tiny red or purplish skin spots.
  • Jaundice.
  • Pale skin.
  • Bloody stool.
  • Bone problems, like osteopenia or osteoporosis.

How to treat

Since most people are not vitamin K deficient, you probably don’t need to worry about your vitamin intake or take a vitamin K supplement. Still, here are some foods that are good sources of vitamin K:

  • Leafy green vegetables.
  • Soybean oil.
  • Canola oil.
  • Tofu and other soybean products.
  • Fortified foods and drinks.

However, you should talk to your healthcare provider before changing your vitamin K intake, especially if you are on a blood thinner or have a history of clotting problems.

Bottom Line

While vitamin deficiencies can be serious, they can be largely prevented by eating a healthy, well-balanced diet full of fruits, vegetables, whole grains and lean animal products.

If you are otherwise nervous about vitamin deficiencies, talk to your doctor about getting a blood test to check your levels.