anti-oxident

Eating Spring Foods and in Season for Health

by Tammera J. Karr, PhD

Cultures throughout the ages have celebrated the return of spring after a long, harsh winter by eating the first new greens they can find. Native Americans took advantage of fresh, wild plants to supplement their winter diets of dried foods; foraging in woodlands or near streams could bring in an entire meal in some cases.

Mushrooms often sprouted with the renewed moisture of spring; experts had to hunt for this very nutritious, but dangerous food. Women hunted dandelions, wild onions and leeks, ramps, chickweed, poke, and wild mustard (or a related plant called “creasy greens”) as soon as possible since many of these plants get more bitter as they grow older. Even young, tender leaves and shoots can be bitter, but these wild plants are very nutritious and have long been considered a tonic to wake up the liver and kidneys after a long winter diet of dried starches (like beans and pumpkin) and meat.[1]

Traditional (Algonquin) Green Salad: One-part wild onions or leeks, chopped, and one and a half parts dandelion leaves, to four parts watercress. Add a small amount of sheep or wood sorrel, and then flavor to taste. Add a bit of maple syrup for sweetness, or use other traditional flavorings like salt, along with enough oil to coat the leaves.

 

Spring Food locally available

Purple Sprouting Broccoli, Broccoli, Cabbages, Curly Kale, Rhubarb, Leeks, Spring Greens, rabbit, lamb, Wild Salmon, steelhead, Crab, Oysters, Cauliflower, Celeriac, Chicory, Cockles, Cod, Hake, Parsley, Mint, Spring Onions. Lettuces, Radishes, Spring Greens, Sea Kale, Watercress, Morel Mushrooms, Wild Garlic, Sorrel, Rhubarb, New Potatoes, Halibut, Sea Bass, Lemon Sole, Spinach.

All and many more of the foods listed here are available in our local farmers markets. Eating seasonally provides us with a opportunity to rebalance our immune systems, restore vital nutrients, control blood sugars and weight, reduce heart disease and cancer risks and improve digestion and cognition.

Here are a few reasons to spend your food dollars at local Farmers Markets or CSA’s when it comes to your health.

  1. Seasonal foods are picked at the peak of freshness and offer higher nutritional content than out of season unripe fruits and vegetables. When you eat with the seasons, you can enjoy a rainbow of colorful and diverse foods in your diet as well as providing your body with a wide variety of important vitamins, minerals, enzymes, antioxidants, and phytochemicals that you need to maintain vibrant health. [2]
  2. Eating seasonal foods helps to support our bodies natural cleansing and healing abilities. For example, spring weather offers many tasty leafy greens and vegetables like dandelion greens, spring onions, and spring garlic which are great healing foods for helping detoxify your liver.[3]
  3. Fewer toxic chemicals used by local sustainable farmers; pesticides, herbicides, and genetically modified seeds are limited or not used. This can be a major concern for local watersheds were communities get their drinking water from. Additionally, many of these chemicals are known cancer, neurological and reproductive toxins to both animals and people. [4]
  4. More money stays in local areas. When you buy seasonal, locally grown foods, you help provide financial support to the farmers in your area which helps to grow your local economy. It is a myth that local foods or organic cost more than produce trucked in. On average seasonal foods are priced more economically than out of season foods which will save you money on your grocery and even doctor bills.

 

The Science for Seasonally Eating

According to research studies, nutrient content changes in foods depending on which seasons they were produced in. For example, in a study conducted by the Ministry of Agriculture, Fisheries and Food  in London, England researchers found that nutrient content was different in milk harvested in the summer versus winter. Because of the change in the cow’s diet to less fresh plants in the summer, these cows produced nutritionally different milks.  Japanese researchers also found tremendous differences in the nutritional content of spinach harvested in summer versus winter. [5], [6]

A Stanford study backs seasonal eating for healthy Microbiome; published in the Science journal; researchers found that the microbes in the members of the Hadza tribe in Tanzania change dramatically with each season, in sync with seasonal changes made to their diet.

The study showed that certain gut microbes that reside within the gut in one season may almost disappear in the next – suggesting there are dramatic changes taking place in the microbiome from one season to the next. The researchers concluded that the Hadza tribe’s gut microbes and their digestion is cyclical, and in sync with the precise bio-rhythm of nature. [7], [8], [9]

A study published by the University of Missouri confirmed availability of local food as key to improving food security. This is so very important for the low income of every community which are made up in large part by elderly and children. Most strategies to assist the hungry, including food banks and providing food stamps through the Supplemental Nutrition Assistance Program, are short-term, emergency solutions. Those who rely on these programs face daily shortages of fresh and healthy foods, which lead to poor diet choices, nutritional deficiencies, and health problems. An expert at the University of Missouri says the production of sustainable, locally grown foods is key to providing long-term food security for communities.

“We have to recognize that access to food is a human right,” says Michelle Kaiser, researcher in the School of Social Work in the College of Human Environmental Sciences.[10]

 

So Let’s head out to a local Farmers Market, or CSA – our health will be better for it.

[1] http://cantonasylumforinsaneindians.com/history_blog/tag/traditional-spring-foods/

[2] http://www.eattheseasons.com/

[3] http://www.naturesgardenexpress.com/blog/eat-seasonal-for-health/

[4] https://www.ncbi.nlm.nih.gov/pubmed/25027288

[5] http://www.clevelandclinicwellness.com/food/SeasonalEating/Pages/HealthyFoodSeasonBySeason.aspx

[6] https://lifehacker.com/why-eating-seasonally-and-locally-is-better-for-you-an-1563025065

[7] http://www.sciencemag.org/news/2017/08/early-human-gut-bacteria-may-have-cycled-season

[8] http://www.pbs.org/newshour/rundown/gut-microbes-found-hunter-gatherers-shift-seasons/

[9] https://lifespa.com/stanford-study-backs-seasonal-eating-for-healthiest-microbiome/

[10] https://www.sciencedaily.com/releases/2011/05/110509150742.htm

POMEGRANATE – TOP THREE SUPER FOOD

by Tammera J Karr, PhD

I love pomegranates, they are one of the few foods I can eat every day for months and never get tired of the flavor. When I was a kid, pomegranates were only available during the Christmas and New Year season in rural Eastern Oregon. Today they are available in fresh, cleaned seeds and juice forms almost year around. For those who grew up in southern California, you may have had a tree in your yard and remember the beautiful deep red jellies made by family members from the pomegranate fruit.

A little history

Pomegranate is one of the “seven kinds” mentioned in the Bible which Israel was blessed with long ago. An ancient legend, world religions, history and traditional medicine, have all celebrated the unique beauty and health benefits of the pomegranate. It is a fruit of legend and power – a sacred symbol of human civilization.

Mankind has revered the magical, mystical pomegranate since the dawn of recorded history. Ancient Greeks, Romans, and the peoples of China, India and the Middle East found its properties to be life-giving and invigorating.It grew in the region for thousands of years and is very much adapted to it. As befits a fruit with many seeds, the pomegranate is the traditional representation of fertility and seems to have its origins everywhere. The pomegranate was cultivated in Egypt before the time of Moses. It was found in the Indus valley so early that there is a word in Sanskrit for pomegranate.

The pomegranate is significant in Jewish custom. Tradition holds that a pomegranate has 613 seeds to represent the 613 commandments in the Torah. The design of the pomegranate was woven into the high priest’s robes, and brass representations were part of the Temple’s pillars. It is mentioned six times inch Song of Solomon.

The pomegranate tree is native from Iran to the Himalayas in northern India and has been cultivated since ancient times throughout the Mediterranean region of Asia, Africa, and Europe. The most important growing areas are Egypt, China, Afghanistan, Pakistan, Bangladesh, Iran, Iraq, India, Burma and Saudi Arabia.

The tree was introduced in California by Spanish settlers in 1769. It is grown for its fruit mostly in the dry zones of that state and Arizona. In California, commercial pomegranate cultivation is concentrated in Tulare, Fresno, and Kern counties, with small farms in Imperial and Riverside counties.

Health Benefits

Pomegranate seeds get their vibrant red hue from polyphenols. These chemicals are potent antioxidants. Pomegranate juice contains higher levels of antioxidants than most other fruit juices. It also has three times more antioxidants than red wine and green tea. The antioxidants in pomegranate juice can help remove free radicals, protect cells from damage, and reduce inflammation.

The juice of a single pomegranate has more than 40 percent of your daily requirement of vitamin C. Vitamin C can be broken down when pasteurized, so opt for homemade or fresh pomegranate juice to get the most of the nutrient. In addition to vitamin C and vitamin E, pomegranate juice is an excellent source of folate, potassium, and vitamin K.

Pomegranate juice made a splash when researchers found it helped stop the growth of prostate cancer cells. The antioxidants in the juice and their high concentration are believed to stall the progress of Alzheimer disease and protect memory. Pomegranate juice can reduce inflammation in the gut and improve digestion. It may be beneficial for people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.

Pomegranate juice is a potent anti-inflammatory due to its high concentration of antioxidants. The juice has been found to reduce inflammation throughout the body and prevent oxidative stress damage. Flavonols in pomegranate juice may help block inflammation that contributes to osteoarthritis and cartilage damage. The juice is currently being studied for its potential effects on osteoporosis, rheumatoid arthritis, and other types of arthritis and joint inflammation.

Pomegranate was traditionally used as a remedy for diabetes in the Middle East and India.

Researchers believe the effects of pomegranate on diabetes may help decrease insulin resistance and lower blood sugar.

Pomegranate juice is in the running as the most heart-healthy juice. It appears to protect the heart and arteries. Small studies have shown that the juice improves blood flow and keeps the arteries from becoming stiff and thick. It may also slow the growth of plaque and buildup of cholesterol in the arteries. Drinking pomegranate juice daily may lower systolic blood pressure.

Between the vitamin C and other immune-boosting nutrients like vitamin E, pomegranate juice can prevent illness and fight off infection. Pomegranates have also been shown to be antibacterial and antiviral in lab tests. They are being studied for their effects on common infections and viruses.

These are just a few of the benefits research is finding – soooo here is to superfoods with vibrant red!

 

Taking Back Control of your Health, order your Foundation Package Today

 

Sources

Ferreira, Mandy. “15 health benefits of pomegranate juice.” Medical News Today. MediLexicon, Intl., 12 Jul. 2017. Web.

12 Jan. 2018. https://www.medicalnewstoday.com/articles/318385.php

http://www.medicaldaily.com/pomegranate-health-benefits-fruit-helps-protect-against-plaque-hunger-and-certain-340020

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2

http://maderachamber.com/pf/?page_id=67

http://www.pomegranatehealth.com/Pomegranate-Story_ep_7.html

https://www.hort.purdue.edu/newcrop/morton/pomegranate.html

Get my dynamic foods ebook free when you sign up for my monthly newsletter!