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Posts Tagged ‘antioxidants’

By Lindsey Lawson MS EAMP, Acupuncturist and Clinic Director

Being an avid cook I am always looking for easy, delicious and healthy ideas to pass on. Right now I am loving turmeric!! It’s got a mild taste, warming nature and anti- inflammatory properties that make it an excellent choice for healthy living. This bright orange herb is one of my favorites with garlic for a quick chicken dish or on a side of veggies. I love to make soup with the left-overs too ( of course I add more tumeric!). It feels so hearty and nourishing. I try to add it near the end of the cooking process to preserve the health promoting qualities.

Turmeric is a member of the ginger family and has been used in East Asian Medicine and Ayurveda for centuries to treat digestive and liver disorders, skin diseases and as an anti-inflammatory. The west is beginning to discover it as well, touting it’s antibiotic, anti-inflammatory, antiviral, anti-fungal, anti-oxidant, anti-cancer abilities. Combine it with black pepper to make it even more bioavailable. (1) The active ingredient Curcumin is a component of many natural anti-inflammatories and pain relievers. This compound also shows promise in treating Rheumatoid Arthritis. (2)

The raw herb is available in bulk at Glow and  we also carry Phyto-Curcumin which contains the anti-inflammatory CurcuminTumeric for pain releif derived from Turmeric.

1 Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS.

Influence of piperine on the pharmacokinetics of curcumin in

animals and human volunteers. Planta Med. 1998;64(4):353-356.

2 Funk JL, Frye JB, Oyarzo JN, et al. Efficacy and mechanism of action

of turmeric supplements in the treatment of experimental arthritis.

Arthritis Rheum. 2006;54(11):3452-3464.

Other resources on Turmeric:

Turmeric extracts containing Curcuminoids prevent experimental rheumatoid arthritis.

Antioxidant and anti-inflammatory properties of Curcumin.

This is a comprehensive article on Turmeric from the University of Maryland

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So, you ate your beans just like me and then thought to yourself, “I wonder what the health benefits of these lovely beans are?” Lucky for you, I too had this thought, and then thought I’d pass some info along to you.

Beans help lower cholesterol (lots of bile binding fiber), in turn fighting heart disease, and lowering the risk of heart attack. A study conducted at the University of Kentucky has shown that only three weeks of increased bean intake (3/4 cup of navy and pinto beans) lowered the men’s cholesterol by an average of 19%. This reduces the risk of heart attack by almost 40%. Studies have also shown that there is a decreased risk of type 2 diabetes, high blood pressure, breast and colon cancers.

Beans are high in protein and fiber but low in fat and surprisingly high in antioxidants. Black and pinto beans beat out powerhouses like blueberries! Here’s a comprehensive post on the health benefits of beans. http://heart-healthy-recipes.fitsugar.com/Health-Benefits-Common-Beans-1090505 (Why reinvent the wheel I say!)

Here’s a excerpt…

“In one analysis of dietary data collected by validated food frequency questionnaires in 1991 and 1995 from 90,630 women in the Nurses Health Study II researchers found a significant reduced frequency of breast cancer in those women who consumed a higher intake of common beans or lentils. That was not surprising, what was surprising was that only beans and lentils seemed to offer protection. Intake of tea, onions, apples, string beans, broccoli, green pepper, or blueberries had not protective effect. Eating beans or lentils two or more times per week was associated with a 24% reduced risk of breast cancer.”

And… check this out

USDA Ranking of Foods by Antioxidant Capacity

1 Small Red Bean (dried) Half cup: 13727
2 Wild blueberry 1 cup: 13427
3 Red kidney bean (dried) Half cup: 13259
4 Pinto bean Half cup: 11864
5 Blueberry (cultivated) 1 cup: 9019
6 Cranberry 1 cup (whole): 8983
7 Artichoke (cooked) 1 cup (hearts): 7904
8 Blackberry 1 cup: 7701
9 Prune Half cup: 7291
10 Raspberry 1 cup: 6058
11 Strawberry 1 cup: 5938
12 Red Delicious apple One: 5900
13 Granny Smith apple One: 5381
14 Pecan 1 ounce: 5095
15 Sweet cherry 1 cup: 4873
16 Black plum One: 4844
17 Russet potato (cooked) One: 4649
18 Black bean (dried) Half cup: 4181
19 Plum One: 4118
20 Gala apple One: 3903

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