Add Cilantro Ginger Turmeric To Recipes For Frequently Less Pain

Add Cilantro  Ginger Turmeric To Recipes For Frequently  Less Pain

Inflammation is your body’s natural defense against dangers illness from bacteria, viruses, irritants, toxins and physical trauma.

Body wide chronic inflammation has shown in studies to play a principal role in the development of conditions like rheumatoid arthritis, osteoporosis, inflammatory bowel disease, dermatitis (eczema), rosacea, psoriasis among many others.

There are natural ways to mitigate the pain induced by chronic inflammation.

And this natural source is eating the right foods on a daily basis that can give more frequent days with less pain or no pain at all.

Doctors are increasingly embracing the idea that the food we eat may be as good as any disease-fighting, immunity-boosting drug.

These foods include:

Cilantro

Cilantro has been proven in research studies to target inflammatory pathways in the body and significantly reduce inflammation.

Cilantro leaves are rich in vitamins, including vitamins A, C and K.

The volatile oils found in the leaves and its seeds are high in flavonoid antioxidants, including kaempferol, terpinene, tocopherols (vitamin E), and quercetin.

They are also rich in phenolic acids.

These antioxidant compounds in cilantro have been found to all be associated with reducing inflammation and have neuroprotective effects.

Eat more cilantro. Start by making these recipes (click on image to get recipe).

Ginger

International Journal of Preventive Medicine published that ginger has the potential for treating a number of ailments including degenerative disorders, like arthritis and rheumatism, among others.

Ginger has shown in studies as well to work as an antioxidant by preventing the production of proteins known as cytokines, which signal inflammatory immune responses.

Ginger also can help reduce inflammation as a result of its high levels of gingerols.

Eat more ginger by starting with these recipes. Just click the image for recipe you wish to try.

Turmeric

With an earthy aroma and a deep orange-yellow color, turmeric powder is a staple of Indian cuisine.

Curcumin the main active ingredient in turmeric is a potent antioxidant with significant anti-inflammatory properties.

A study published by the National Library Of Medicine suggest that curcuminoids or curcumin could help reduce symptoms of osteoarthritis, the painful condition caused by the breakdown of the cartilage cushion between joints.

Biophysicist Ajay Goel says of turmeric, “It’s probably, to the best of my knowledge, the most potent naturally occurring anti-inflammatory.”

The National Institutes of Health states that research on the chemical compound is “limited,” but the institute acknowledges that turmeric “may help with certain digestive disorders and arthritis.”

Turmeric is a common ingredient in most curry recipes. Click the images below to find the curry recipes this site offers.

Fresh Black Pepper

Piperine is responsible for black pepper’s rich flavor and helps inhibit drug metabolism.

For example, the liver gets rid of foreign substances by making them water-soluble so that they can be excreted, and piperine can inhibit this process so that curcumin is not excreted. This explains how piperine can help to make curcumin more bioavailable.

This also includes cilantro and ginger.

When including cilantro, ginger and turmeric in your recipes, be sure to grind fresh pepper corns over the plated food before serving.

The active piperine is in the pepper corns outer skin and is released when skin is broken. But the oil does become inactive or oxidizes within about 10 minutes.

So it is important to use fresh ground pepper corns to receive the nutritional benefits of cilantro, ginger and turmeric.

Another way to increase the bioavailability of cilantro, ginger or turmerics anti-inflammatory compounds is to consume this with a source of fat, such as avocado, nut butters and nuts, fish, coconut or olive oils.

Consuming these foods with fresh ground black pepper or a source of fat will help their health benefits directly be absorbed into the blood stream.

Healthy Habits To Support Your Immune System

Immune health

Your immune system is connected with all of your bodies organs, cells, and proteins that protect and support your body against harmful viruses, bacteria, and fungi.

You need a healthy immune system to fend off these harmful invaders that circulate easily during the cooler months of the year.


Read more here about building a healthy immune system with Food as Medicine – How to Add Healing Power to Everyday Meals


Here are some tips that can help support your bodies immune system.

Natural Hand Soup and Lotion

It starts with your skin. Hand-washing is essential to avoid getting sick.

But using lots of water and soap every day during the Autumn and Winter months can dry out your skin.

With less moisture in the skin not only the can cause it to dry, but also causes chapped skin.

Washing hands with soap, and/or applying a hand sanitizer, can and does strip the skin of its natural protecting oils.

According to Dermato-Endocrinology (D-E), dry, cracked, or cut skin can give bacteria and viruses an entry point, which can result in illness.

D-E explains that there are glands under the skin called sebaceous glands that produce sedum, which contains substances that prevent bacteria, fungi, and other microorganisms from causing infection.

It is recommended to use a hand soap and hand lotion that is all natural and plant based.

As does a natural hand lotion, a all natural hand soap can help keep you hands moisturize.

Most natural soaps contain moisturizing ingredients like, Shea Butter, Aloe Vera, Jojoba Oil, Olive Oil, Avocado oil, Coconut oil, and essential plant oils.

These can include, Lavender, Lemon Verbena, Basil, Honeysuckle, and Geranium.


Did you know that essential oils derived from plants can help to – Alleviate HeadachesRead more Here


Get Plenty Of Vitamin C

It is very important to maintain a diet rich in fruits and vegetables. Your choice of produce should contain lots of vitamin-C.

Good Reasons To Eat Your Fruits And Vegetables Every Day

This is essential, as a 2017 medical study reports that “vitamin C is necessary for the immune system to mount and sustain an adequate response against pathogens.”

Common signs of vitamin-C deficiency include:

• Rough, dry skin

• Impaired wound healing

• Painful joints

• Brittle bones

• Dry, splitting hair

• Weakened immune system

Vitamin-C rich fruits and vegetables include: papaya, sweet peppers, spinach, kale, oranges (including the peelings), broccoli, cauliflower, Brussels sprouts, and kiwi among many others.


Try making this dish very high in vitaminC as it contains both broccoli and cauliflowerChopped Broccoli Tomato and Bacon Salad


Vitamin D and Your Immunity

The benefits of vitamin D are well documented.

The vitamin helps our bodies absorb calcium, vitamin D is good for your mood, and your immune system among many other health benefits.

According to Thomas Jefferson University Hospitals, the cells of the immune system have receptors for Vitamin D.

These cells can kill bacteria and viruses with the help of metabolites from Vitamin D that regulate production of proteins that can directly kill microbes and help reduce infections.

Vitamin D can be found in eggs, beef, butter, fish and fortified foods such as milk, orange juice and cereal, but it is difficult to get adequate amounts from these sources.

Thomas Jefferson University says your best bet for getting enough vitamin D is lots of sun exposure.

And that can be difficult to do in winter months. The University recommends taking a vitamin D supplement.

Before taking a supplement it is best to talk to your doctor about getting your blood level tested.

Most experts agree that optimal Vitamin D levels range between 30 to 60 ng/mL.

Knowing your blood level will help insure proper dosing and help prevent potential side effects of taking too much Vitamin D, such as high blood calcium levels and kidney stones.

Probiotics and Immune Health

According to the journal Current Opinion In Gastroenterology, the beneficial effects of probiotics have been demonstrated in many diseases.

One of the major mechanisms of probiotic action is through the regulation of host immune response.

Research has reported that probiotics showed therapeutic potential for diseases, including several immune response-related diseases, such as allergy, eczema, viral infection, and potentiating vaccination responses.

Eat probiotic-rich foods like fermented vegetables, kimchi, kefir, kombucha and yogurt.


You Could Make Your Own Yogurt – Very Easy To Do and NO Yogurt Making Machine Needed.

Homemade Yogurt

Exercise

According to Journal of Sport and Health Science the immune system is very responsive to exercise.

Bob Jones University says that depending on the exercise intensity and duration, the number of circulating immune cells can increase by 50% to 400%.

However, this exercise-induced increase in immune cells is transient, as the immune system returns to pre-exercise levels within three hours.

Consequently, sustained and regular moderate exercise is key to improving the immune system’s response to pathogens and reducing the risk of infection long-term.

Go for a brisk walk (your heart should beat faster than normal) a swim, or a bike ride.

You can also work out in the comfort of your living room by trying out some online streaming workouts.

Eat More Fiber

According to the National Library of Medicine, dietary fiber, fermented by the gut microbiota into short-chain fatty acids, has also been shown to produce anti-inflammatory effects, thereby strengthening the immune response.

It’s recommended by the Institute of Medicine that men eat 38 grams of fiber per day and women eat 25 grams of fiber per day, yet most Americans only get 16 grams of fiber per day.

High fiber foods include, Chia seeds, popcorn, oats, lentils, Brussels sprouts, apples, walnuts, almonds, leafy greens among others.

Try these recipes to get more fiber in your diet.

Organic Coconut Popcorn

Prosciutto Cotto and Lentils

Spicy Grilled Brussels Sprouts

Is It Okay To Reheat Cooked Rice?

Rice is a grass plant that is edible and is classified as a starchy cereal grain.

Roughly one-half of the world population, including virtually all of East and Southeast Asia, is wholly dependent upon rice as a staple food.

95 percent of the world’s rice crop is eaten by humans.

Rice is cooked by boiling, or it can be ground into a flour.

It is eaten alone and in a great variety of soups, side dishes, and main dishes in Asian, Middle Eastern, Latin American, among many other cuisines.

Sweet Potato Pilaf with Cranberries and Pecans

Other products in which rice is used are breakfast cereals, noodles, and alcoholic beverages, such as, Japanese sake.

With so many different rice recipes, and so many consumers of rice, raises the question, “If there are leftovers, is it okay to reheat the cooked rice?”

That is a question you need to ask and deserve an answered to if you regularly consume rice.

Different Ways To Cook Rice

Reheating Rice Requires Extra Care

An unpleasant soil bacteria called Bacillus cereus lives on the surface of most rice plants.

Cooking can kill most of the bacteria but not all of their hardy spores.

The spores can sprout into life on cooked rice and release toxins that can cause abdominal pain, vomiting, and diarrhea if eaten.

The bacteria starts to multiply and release its toxins on cooked rice when the temperature is between 39 and 131 degrees Fahrenheit (4-55 degrees celsius).

Cooked rice can be unsafe to eat when the toxins are at critical level. Though the smell and appearance of the rice doesn’t change.

Say Good- bye To Soggy Rice

How To Cool and Reheat Cooked Rice Safely

If you know there will be leftovers, you will need to promptly cool the rice dish by storing it in the refrigerator that is set to less than 41 degrees Fahrenheit (5 degrees celsius).

The quicker you can get any uneaten rice into the fridge, the safer the leftover rice will be to reheat.

Asian Rice with Almonds

When you reheat the rice, make sure it is pipping hot.

Do not reheat rice more than once.

If you plan to eat the leftovers in two servings for example, and you plan to eat only one serving now, than reheat only that portion.

Your second portion should not be reheated if it has been 2 days ( 48 hours) in the fridge since the original cooking of it.

It should only be served cold, as bacteria levels are dangerous for reheating, which would trigger a surge in toxin production.

If rice is left in fridge for 3 days (72 hours), again the rice should only be eaten cold and not reheated.

If by day 3 the rice is not consumed, discard it.

Always remember that you do not need to cool cook food completely before putting it in the refrigerator, as modern appliances readjust quickly after an influx of heat.

There is greater risk from leaving food out at room temperature.

Information Source: The Science of Cooking – author Dr. Stuart Farrimond – First Edition 2017 – Is it okay to Reheat Cooked Rice? Pages 132 and 133.

Benefits of the Orange Peel

Fresh Picked Oranges

Orange zest is a way to bring orange flavor to a dish without the bitterness that whole orange peel can bring.

The zest is the outer part of the peel and can be shaved from the fruit with the use of a zester (very fine shavings) or cheese grater (shavings are a bite larger).

The use of zest not only adds the most aromatic part of the orange fruit to your dish, it does so unobtrusively.

But consuming the whole peel has benefits.

Health Benefits of the Orange Peel

Orange peels, including lemons, limes, grapefruit, clementines, or any of your other favorite citrus fruits can be used in their entirety.

Just 1 tablespoon of orange peel provides 14% of the Daily Value (DV) of vitamin C, which is nearly 3 times more than the inner fruit. The same serving also packs about 4 times more fiber.

Studies show that diets high in vitamin-C and fiber benefit heart and digestive health and may protect against certain types of cancer.

Orange peel also contains good amounts of vitamin A, folate, riboflavin, thiamine, vitamin B6, and calcium

Orange Almond Cake

Orange peel is rich in plant compounds called polyphenols, which may help prevent and manage many chronic conditions, such as type 2 diabetes, obesity, and Alzheimer’s disease (Frontiers In Nutrition).

One study showed the total antioxidant activity of a chemical called polyphenol was significantly higher in the peel than in the actual fruit (PNFS).

Orange Cranberry Muffins

Orange peels are a good source of the specific polyphenols called hesperidin and polymethoxyflavones (PMFs), both of which are being studied for their potential anticancer effects.

Hesperidin is found only in the pith of the peel. The chemical had shown in studies to maintain a healthy blood pressure.

Grilled Chicken and Orange Skewers

Nearly 90% of the essential oils in orange peels are composed of limonene, a naturally occurring chemical that has been studied for its anti-inflammatory and anticancer properties, including against skin cancer (PubMed).

They can be candied, incorporated into beverages, zested over your favorite dishes, or even used to start a summer campfire. If you plan on eating the peel, however, be sure to use organic fruit.

Microgreens Another Source Of Great Nutrition

Microgreens are young vegetable greens that fall somewhere between sprouts and baby leaf vegetables.

Sprouts are technically the newly germinated seeds, while the microgreens are the 1-2 week-old youngster seedlings.

Sprouts grow more like a fungus, as they are provided with high humidity, an enclosed area, and a low light environment.

Whereas, microgreens grow more like a plant. It absorbs nutrients directly from the seed, soil, or nutrients added to water (if grown hypotonic) and light (photosynthesis).

Hydroponic grown microgreens
Hydroponic Grown Microgreens

Microgreens are rich in potassium, zinc, magnesium, iron, and copper – all of which are essential nutrients for the health of your body.

According to studies that have been conducted on microgreens, they contain up to 40 times more nutrients compared to their fully mature counterparts.

This means that you can get the right amounts of nutrients that you need for optimal health by just adding a few microgreens servings into your diet.

What Do Mircrogreens Taste Like

As noted above, these tiny and edible greens that grow from vegetable and herb seeds pack a nutritional punch and are absolutely delicious.

Generally speaking, microgreens have an intense aromatic flavor.

Here is a small list of the most popular microgreens grown out of over 100 varieties and their description of taste.

• Alfalfa – Mild, nutty, crunchy, pea-like taste

• Arugula – Nutty, peppery

• Broccoli – Mild, crunchy, dense, slightly bitter

• Clover – Mild earthy, nutty, crunchy, juicy

• Cress – Peppery, tangy

• Daikon Radish – Strong, Peppery

Daikon radish microgreen
Daikon Radish Microgreen

• Dun pea – Slight sweet, crunchy, robust flavor

• Kale – Mild, subtly sweet, broccoli-like taste

• Kohlrabi – Mild, sweet

• Lentils – Mild bitter, pea-like taste

• Mung bean – Mild bean taste, slight buttery

• Wheatgrass – Mild sweet, bitter, grassy

How To Use Microgreens

Apart from their nutrition, microgreens also give plated dishes visual appeal that is as a result of their delicateness and vibrancy.

Asian Pear Carrot and Daikon Radish Salad with Microgreens

Microgreens are not only important in giving your dish an appealing look, but also adds taste and texture to the plated food.

Microgreens can be used as a sandwich stuffer, with wraps, burritos, salads, soups, topped on fried or scrambled eggs, and used in smoothies among many other uses.

Pastrami Sandwich with Microgreens

Easy To Grow Year Round

The best part about growing microgreens is their ability to grow all year-round. You can grow them anywhere, whether you want to grow them indoors or in your garden.

Since you can grow them anywhere, you don’t have to wait for the right weather to set in so you can start growing them.

During summer, you can grow your microgreens anywhere as long as there is enough natural sunlight.

During the cooler seasons where sunlight hours are limited and temperatures drop below 40 degrees, you sprout the seeds in your home using a grow light to help them thrive.

Growing Microgreens Is Easy

Good Reasons To Eat Your Fruits And Vegetables Every Day

Fruits and vegetables are an important part of a healthy diet, and variety is as important as how many servings you eat every day.

No single fruit or vegetable will provide all of the nutrients you need to maintain a healthy body.

A diet filled with plenty of different fruits and vegetables can help to reduce your risk for major disease.

Baked Beets and Sweet Potato Chips

Such as heart disease, cancer, stroke, high blood pressure, just to mention a few.

All fruits and vegetables contribute to a healthy heart, though green leafy vegetables, like lettuce, spinach, Swiss chard, and mustard greens, have shown to be strongly associated with decreased risk of heart disease.

Cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale – and citrus fruits like oranges, lemons, limes, and grapefruit (including their juices) also contribute to a health vascular system (BMJ).

Citrus Herb Roasted Vegetables

Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote a healthy body weight (PLOS Medicine).

Were as starchy vegetables like corn, peas and potatoes tend to be linked to weight gain, rather than weight loss (The American Journal Of Clinical Nutrition).

Apples and pears are a great example of eating different types of fruit to receive your daily intake of vitamins and minerals if you want to maintain a healthy body.

Apples have more vitamins than pears, namely vitamin A, vitamin E, and vitamin B1. The vitamins are more abundant in apples than pears.

Apple Mango and Radish Salad

Were as pears contain more minerals than apples. Like iron, calcium, magnesium, and especially copper and zinc.

Red Pear and French Bean Salad

Both of these fruits though, contain potassium, phosphorus, and sodium.

There are at least nine different family types of fruits and vegetables that exist, and each with potentially hundreds of different plant compounds that are beneficial to your health.

Citrus Fennel and Avocado Salad

That is why it is important to eat a variety of different types and colors of produce in order to give your body the nutrients it needs.

This will not only ensure a greater diversity of beneficial plant compounds, but also creates eye-appealing meals.

Red Kale Beets and Sweet Cilantro Vinaigrette

Health Benefits of Eating Root Vegetables

Most root vegetables are high in complex carbohydrates, which break down into sugar in your body to give you the energy you need to function properly.

Carrot Cranberry Salad

Root vegetables are high in fiber and phytonutrients, and low in fat as well as in calories.

They also contain vitamin C, beta-carotene, and essential minerals like potassium, phosphorous, magnesium and iron.

Roasted Root Vegetables with Brussels sprouts and Bacon

Pros and Cons of Eating Root Vegetables

Accordingly Harvard Medical School, most root vegetables have starch, a kind of carbohydrate that the body breaks down into glucose for energy.

Some are higher in starch like sweet potato’s and others are lower, like carrots and onions.

But don’t let the starch discourage you from eating them.

These type of vegetables are still fresh whole foods that contain many vitamins and minerals. Eating a variety of them is good for your health.

Harvard recommends eating just one serving of root vegetables per day. And not with another starch food, like rice.

They also recommend not eating the same root vegetables all the time. Instead, eat a variety of them to get a wider selection of nutrients.

Essential Oils To Alleviate Headaches

Essential oils for headache

If you’ve ever suffered from a headache you know how debilitating it can be.

Depending on the type of headache you have, it can cause throbbing pain and sensitivity to light and sound among other reactions.

Essential oils alleviate headache

A headache can last for hours to days, and the pain can be even severe enough to interfere with daily activities.

Known Triggers For A Headache

For many people, causes of headaches or triggers are related too

•Dehydration
•High Blood Pressure
•Tight Muscles in Neck and Shoulders
•Reaction To Food Additives
•Medication
•Chemicals That Trigger Inflammation in the Blood Vessels

Headache medicationsAccording to WebMD, not only medicines you take, but also changes in your hormones, lack of sleep, lack of food, can be triggers for a headache.

Ten percent (10%) of migraine suffers are due too tyramine, a natural compound that forms in protein rich foods as they age.

Essential Oils To Help Relieve Your Headache

Researchers have identified that the best essential oils for a headache are lavender, rosemary, chamomile, peppermint, and eucalyptus oils (Source: The Effectiveness of Aromatherapy in Reducing Pain).

According to the journal Pain Research and Treatment, aromatherapy essential oils that are good for headaches work in two ways.

First, the pain-relieving oils are absorbed through the skin and help to release muscle pain and tension.

Second, the aromas of certain essential oils can result in immediate pain reduction when inhaled.

Researchers have also found that some essential oils are good for headaches because they help cool the skin and increase blood flow to the affected area.

This has an analgesic effect when essential oil blends are applied to the temples.

Lavender

Lavender essential oil headache

Lavender emits a scent that encourages relaxation and is great for stress-related headaches. 

Lavender was used as far back as the year 1098 for headache relief. It also helps relieve nausea, tension, and is a analgesic or pain killer.

Medical studies found that 74% of volunteers who suffer from headaches and migraines found relief using lavender.

The study reported that lavender oil helped 75% of the time, were as high dose Tylenol only worked 15% of the time.

Peppermint

For hundreds of years the aroma and cooling properties of peppermint has been used as a headache remedy.

Scientific research has revealed that using peppermint oil for a headache could be as effective as paracetamol.

One study showed that a 10% peppermint essential oil blend helped to ease the intensity of headaches in 15 minutes.

Lemon Balm

Lemon balm is another easy-to-grow and fragrant herb that’s helpful to relieve tension and those headaches caused by anxiety.

It also acts as a mild sedative if your headache is preventing you from getting much-needed rest.

Sage and Rosemary

Sage and rosemary are excellent stress-headache relievers.

Rosemary can help to improve circulation and can stimulate the nerves – helping to relieve tension and cluster headaches.

Sages aroma as an essential oil can provide relief from tension and nerve-caused headaches.

Eucalayptus Oil

Several studies show that Eucalyptus as an essential oil has a unique anti-inflammatory and analgesic effect when applied topically.

It treats a headache by enhancing blood circulation around the temples and the affected areas, and as a result, relieves tension and pain.

How To Apply Essential Oils

You can use essential oils by themselves or as a blend to relieve pain and tension.

It is best to use these oils with a carrier oil such as extra virgin olive oil, coconut oil, or sweet almond oil.

A carrier oil will dilute the essential oil, making it safe to apply to the skin.

Massage the oils into your temples, behind the ears, and at the top of your neck.

Do Not Consume Essential Oils

Always remember not to consume essential oils, as they are meant for external use only.

Stillpoint Aromatics points out that essential oils are volatile chemical cocktails consisting of hundreds of chemical components from ten or so chemical families. They are extremely concentrated.

As an example of extreme concentration is rose oil. For one distilled drop, it requires 40 to 60 roast petals.

Another example is the distilled oils of chamomile. One drop is equal to 35 cups of herbal tea.

Repeated consumption of essential oils can cause serious health conditions. Some effects include:

•Stomach irritation (This is the most common effect)
•Ulceration in mouth, esophageal tract, and stomach lining
•Severe allergic reaction
•Teeth enamel is worn away
•Seizure

Therefore essential oils have proven to be effective to reduce or eliminate the effects of a headache when used topically or externally.

The Dangers of Personal Care Products

The Dangers of Personal Care Products

We read a lot about eating healthy whole foods. We view a lot of reading about the health effects of gmo foods, but nothing really about what our personal care products could be doing to our health, like our shampoos, toothpaste, or body wash.

We found this article, and have re-blogged it. We thought you would be interested in reading the information.

______________________________________________

The market for personal care products is expanding rapidly. At the same time, with the rapid increase in global access to information, more consumers are…

via The Dangers of Personal Care Products.

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Good Reasons To Eat Whole Fresh Vegetables Every Day

Good Reasons To Eat Whole Fresh Vegetables Every Day

Many people who my be over weight or obese, are concerned about how to lose weight. When combined with exercise, a healthy diet that consists of complex carbohydrates, healthy fats, and protein, can help you lose weight and maintain a healthy weight, also lowering your cholesterol levels, controlling blood glucose, and improving any other body functions on a daily basis.

Young Lady selling whole fresh vegetables at a farmers market There are so many ideas that my be complex or complicated when it comes to the word diet. Our bodies are an intricate machine, and it needs a variety of whole foods to maintain good health, and vegetables are an interrelated part of that process.

A diet should not consist of demonizing some foods or limiting what you eat. Your diet should be a life style.

We have here a video presentation on the importance of including fresh whole vegetables everyday as part of a life style diet that doesn’t limit you access to foods. As we mentioned our bodies are an intricate machine, and are a part of earth’s nature.

The way food was meant to be naturally seeded, grown, and harvested meets the body’s needs for nutrients, including vitamins and minerals. 

 

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Reaping the Benefits of Gardening Your Own Onions

Reaping the Benefits of Gardening Your Own Onions

Onions have great nutritional value and are a perfect addition to so many of your favorite lunch, dinner, salads, and side dish recipes. Onions can be stored in a cool dark area of the kitchen for several weeks, though they should not be stored with potatoes.

If you like vegetable gardening, then onions is a great addition as they are easy to grow.

Planting Onions

planting onionsYou can plant onions as soon as the ground can be worked in the spring, which for most areas  it can be late March or April (make sure the temperatures are not dropping below 20 degrees F).

Plant the onions sets 1 inch deep, with about 4 to 5 inches between each plant, depending on the size of the onion when mature, and in rows 12 to 18 inches apart.

Meet the Allium Family

The Allium family of vegetables includes the onions, scallions (green onions), chives, leeks, shallots, and garlic. The onion along with its cousin the garlic are grown and used both for medicinal properties and for cooking.

The Rainbow of Onions

There are many types and colors of onions. There are the smaller green onions, yellow onions, purple onions, red onions, white onions.

Depending on the color of the onion, they can have a sweet flavor or can have a spicy, pungent, and sharp flavor.

The Health Benefits

Onion bulb with green leaves and rootsOnions are so ubiquitous in cooking that it is hard to remember that they also have medicinal properties. The health benefits of onions include:

  • High in fiber, help with digestion and do not spike blood glucose
  • They have about 15 grams of plant carbohydrates per onion and no raw sugar.
  • Onions have no fat
  • Onions contain no cholesterol
  • Their mineral content includes iron, folate, calcium, phosphorus, potassium, and magnesium
  • Onions are high in antioxidants, including sulfur and quercetin
  • Help to improve emotional wellbeing, and are healthy for your hair and skin
  • Reduce colon cancer risk
  • Onions can help fight obesity
  • Any onion because of its nutritional content can reduce the risk of metabolic syndrome, which includes heart disease, and diabetes

Now let us examine in more detail some of the onions health benefits.

The Onion – Your Allie Against Cancer

It is the sulfur compounds of onions help reduce the risk of several different cancers. They inhibit cancer through several different methods. They can prevent oxygen free radical formation by being a potent antioxidant.

Animal and human studies have shown that all the Allium family of vegetables inhibit tumor growth and reduce the risk of stomach cancer, esophageal cancer, and prostate cancer.

The sulfur compounds can help block the growth of tumors and can prevent normal cells from mutating into cancer cells.

Antioxidants

Onions are rich in the antioxidant vitamin-C, which is important for cellular health as it can help stop the cascade of oxygen free radicals that are a by-product of cellular metabolism. Oxygen free radicals can damage or compromise the cell wall structure if they are not, neutralized by an antioxidant.

Your skin, bones, and ligaments, all rely on the vitamin-C, which helps to make collagen and maintain its health. Use vitamin-C rich onions in your salads or other dishes for the best in connective tissue health.

Folate for Mood and Sleep

Onions have a beneficial effect on your mood and sleep, as onions are rich in folate. This B-vitamin has shown to reduce the risk of depression by Eating fresh onions from your garden decreasing homocysteine levels in the body. High levels homocysteine has shown to conflict with the production of serotonin, norepinephrine, and dopamine, all of which are essential for emotional wellbeing.

Onions have the most nutrition in them, when freshly harvested, and you cannot really say that about the onions you purchase at the market.

This means it is best to start your own organic garden, incorporating a row of onions you can pick all season long.

 

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