Top 5 in-season vegetables for September

Some of the best tasting vegetables are also in season in the fall such as the mushrooms, oranges, lemons, cauliflower and fennel. All of the following vegetables have unique flavors and can be used in a variety of dishes. The top five are:

Mushrooms
Mushrooms are known for their immune boosting benefits in the nutrition world. They have been used for thousands of years in helping prevent cancer, boost the immune system and are also known as a great anti-aging food. There are several different types of mushrooms that are fabulous to cook with. Try grilling some beefy Portobello’s with Italian seasonings for a nice vegetarian meal this fall.

Oranges
The beloved orange; it’s one of the most popular fruits in North America. Known for the immune boosting vitamin C, oranges have many other health benefits. Oranges also have a good amount of Potassium (which helps with muscle contraction), fiber and vitamin A. Oranges are very versatile when it comes to cooking. Try this yummy recipe from celiac.com: Orange Chicken.

Lemons
Lemon is one of my favorite citrus fruits. I use it with everything from my homemade salad dressings to marinades and sauces. Lemons are also high in vitamin C, potassium and have a surprisingly good amount of calcium. The salad dressing I make and put on most all of my salads is:
For one serving:
- 1 tablespoon high quality EVOO (or sometimes I use Macadamia nut oil, rich in omega 3’s)
- ½ tablespoon or less of balsamic vinegar or white balsamic vinegar
- 2 tsp. freshly squeezed lemon juice (for extra punch, add some lemon zest)
- Fresh thyme, I use 1 sprig. You may use more or try other fresh herbs. Most all of them go great with this simple vinaigrette.
- Salt and pepper, to taste.

Cauliflower
Let’s face it. Cauliflower is not as popular as its lookalike cousin, broccoli. Cauliflower is really delicious and great for you. It can be easily steamed and pureed into a nice cauliflower soup with fresh herbs or can be eaten raw and served with a nice gluten-free dip. Cauliflower is high in vitamin C, fiber and vitamin K, which is helpful in increasing bone mass.

Fennel
Fennel is not widely used in the average American kitchen but it should. It is easy to cook with and has a slightly sweet taste. Fennel is a good source of vitamin c, potassium, fiber and iron. Try this delicious celery-fennel soup from the oh-so-tasty website of Karina’s kitchen.

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Natural Health 101: Chlorella algae is a true superfood

Chlorella is a simple, single-celled green algae, that hails from freshwater pools and rivers of the Far East. There is emerging research around the world – though most especially in China and Japan – showing just how much of a superfood it is.

Some studies have focused on its cancer-fighting capabilities. They have shown that it may have a positive effect in preventing cancer, and there have been conflicting results as to whether or not it can help reduce tumors once they have developed.

Several studies have shown it to have a whole host of immune system boosting effects, including the production of interferon and T-cells. It is also a powerful detoxifier, even including heavy metals.

But perhaps the greatest feature of chlorella is how close to a complete source of nutrients it is, wider than any other single food. It contains many vitamins, including vitamin A, vitamin C, vitamin E, beta carotene, and the entire vitamin B complex, not to mention being one of the few food sources of vitamin D. It contains potassium, magnesium, zinc, iron, calcium, and other important trace minerals. It also has omega-3 fatty acids, and eighteen of the twenty-two amino acids the body requires, including all of the 'essential' amino acids which must be acquired through food. And last but not least, it has among the highest protein content available in any edible plant form.

All of these factors combine to give chlorella a range of health benefits that seem almost unparalleled, including many so-called "lifestyle diseases", such as obesity, diabetes, depression, chronic indigestion, and heart disease.

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Antioxidise your health

Your immune system is your body’s defence system against illness and disease.


WHAT can we do to help our bodies cope better with infectious illnesses?

It definitely helps to have a strong and healthy immune system. Here’s how it works – the immune system is like the security system in your home. This system is continuously monitoring the environment for anything that is out of place, and when an unusual situation is detected, it dispatches the most appropriate defence mechanisms.

The immune system recognises viruses, bacteria, fungi, parasites, and mutant cells, and it has a variety of “soldiers” (immune cells such as macrophages, neutrophils and natural killer cells), each with it own weapons and methods of attack to destroy these invaders.

Harmful free radicals and the human immune system

The harmful free radicals from our environment are a major cause of ill-health. These free radicals can come from exposure to the sun’s rays (UV light), pollution, radiation, stress, and poor diet.

Immune cells also suffer from free radical damage. This results in lowered immunity. The good thing is that we are not completely powerless. Antioxidant supplements can help protect our immune system from the damage of free radical “bombardment”.

Antioxidant army

We have our own army of defence against free radicals and they are called antioxidants. Antioxidants have the ability to render free radicals harmless. As long as there are adequate amounts of antioxidants within our bodies to handle the free radicals produced within the cell, there is little or no damage to surrounding tissues.

The body has the ability to make some of its own antioxidants, five of which are Superoxide Dismutase (SOD), Catalase, Alpha Lipoic Acid, Coenzyme Q10 and Glutathione Peroxidase. However, the body may not be able to produce enough antioxidants on its own to neutralise all of the free radicals that are produced.

Although many antioxidants can be obtained from food sources, it is difficult to get enough to hold back free radicals constantly generated in our polluted environment. That is why we need to get the rest of the antioxidants from supplements.

Vitamin A (Beta carotene)

This is a powerful free radical scavenger that attacks and neutralises the singlet oxygen, a dangerous free radical that affects our eyes, skin and lungs.

In a number of studies, beta-carotene supplementation was found to enhance certain immune responses. Early studies demonstrated the ability of beta-carotene and other carotenoids to prevent infections. Some clinical trials have found that beta-carotene supplementation improves several biomarkers of immune function. It can lead to an increase in the number of white blood cells and the activity of natural killer cells. Both of these are important in combating various diseases.

Vitamin C

Vitamin C is an antioxidant that has been demonstrated to have a substantial impact on human health. Supplementation of vitamin C was found to improve the human immune system response to infections.

People taking daily doses of vitamin C can boost their immune system, potentially protecting themselves from viruses and colds, according to a study presented at the 60th Anniversary Meeting of the American Academy of Allergy, Asthma and Immunology (AAAAI).

Another function of vitamin C is helping to recycle vitamin E to keep it actively fighting free radicals.

Vitamin E

This is an effective antioxidant and immune system booster. Vitamin E bolsters the production of B-cells, which are the immune cells that produce antibodies that destroy bacteria and viruses.

Research shows that vitamin E enhances immunity in healthy elderly people. It has also been found to improve the circulatory system and oxygen absorption, and has a role in preventing cataracts.

Selenium

This is a trace mineral that synergises well with vitamin E and is the key component in the powerful glutathione-based antioxidant enzymes that convert hydrogen peroxide free radicals into water.

In addition, selenium is essential for a healthy immune system, assisting the body in defending against harmful bacteria and viruses, as well as cancer cells.

Zinc

Severe zinc deficiency depresses immune function and even mild to moderate degrees of zinc deficiency can impair immune cell function. The body requires zinc to develop and activate specific immune cell (T-lymphocytes).

Individuals with low zinc levels have been associated with increased susceptibility to pneumonia. Zinc is required to maintain effective levels of vitamin E and A. It is also the key ingredient in the very important antioxidant enzyme called superoxide dismutase (SOD).

Copper and manganese

These are both essential components of superoxide dismutase (SOD) that neutralises the most dangerous free radical in the body – superoxide.

Alpha lipoic acid

Dr Lester Packer, professor of the University of California, Berkeley, department of molecular and cell biology, is among the world’s leading antioxidant researchers and has described alpha lipoic acid as very close to an ideal antioxidant. Alpha lipoic acid can also recharge other antioxidants that have been used up. In the body, it helps regenerate other antioxidants such as vitamin C, vitamin E and glutathione.

In addition to that, alpha lipoic acid is the only antioxidant that can boost the level of intracellular glutathione, a cellular antioxidant of tremendous importance. Besides being the body’s primary water-soluble antioxidant and a major detoxification agent, glutathione is absolutely essential for the functioning of the immune system.

Grape seed standardised extract

The active ingredients found in standardised extracts of grape seed are Oligomeric Proanthocyanidins (OPCs). Research indicates that OPCs may be 20 to 50 times more potent as an antioxidant than vitamin C and E.

The body produces many types of free radicals – singlet oxygen, superoxides, hydroxyl, hydrogen peroxide, peroxyl, etc, and almost all are damaging to the immune system and other parts of the body. Different antioxidants neutralise different species of free radicals. Hence when it comes to antioxidant supplementation, it makes sense to take a supplement that contains a variety of antioxidants.


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Vitamin C – A Multi-Facetted Vitamin

There are essentially two types of vitamins that humans need on a daily basis: those that are water-soluble and those that are not (those fat-soluble ones from my last post). Vitamin C is a water-soluble vitamin which means that we need to replenish our supply of this very important vitamin on a daily basis. Here’s a short list of some of the many health benefits of vitamin C:

* Essential for growth and repair of tissues in all parts of your body.
* Necessary for the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
* Needed for the repair and maintenance of cartilage, bones, and teeth.

The importance of vitamin C was discovered when sailors on long voyages would develop scurvy. The only ‘cure’ was to eat fruits high in Vitamin C. The British Navy used limes (easily acquired from some of their colonies) and hence the nickname of ‘limey’ to refer to the British came about. If you are lucky enough to have a lime tree in your yard, or a friend or neighbor with one, then you have a ready source for this important vitamin.

But what about those juicy orange trees? Unfortunately, unless you purchase fortified orange juice at the store, oranges are not one of the better sources of vitamin C. These are your best sources of vitamin C:

* Avocados (which grow very well here in Central Florida)
* Rose hips (often found in teas)
* Blackcurrant (I love blackcurrant jelly)
* Red pepper
* Parsley
* Guava
* Kiwi fruit
* Broccoli
* Brussels sprouts (cooked right these really can be very tasty)
* Papaya (another fruit found growing all over Central Florida)

Of course, you can also take vitamin C supplements. Unsure about which product to purchase? Check out what the Vitamin C Foundation has to say on the subject.

One really important benefit of vitamin C is in the prevention of heart disease, hardening of the arteries and as a good defense against bad cholesterol. I have a copy of “Prevention’s New Encyclopedia of Common Diseases” which sites a February, 1981, article in the Journal of Human Nutrition about studies done in England with elderly patients suffering from coronary artery disease who benefited from a daily dose of one gram (1,000 milligrams) of vitamin C.

Personally, I take 1 gram of vitamin C every day. If I feel like I’m starting to get sick I will increase my dosage. However, one word of caution: if you take too much vitamin C in one day it can upset your stomach and or cause diarrhea. You might want to check out this article in the Nutrition Journal for more information and another point of view on this essential vitamin.


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Eat to stay young

There are plenty of ways — or at least advertised ways — to tap into the Fountain of Youth, ranging from the relatively benign to the Machiavellian — from eye cream and Botox injections to chin implants and dermabrasion.

If having your facial skin “re-draped,” your deeper tissues “repositioned” or your face sanded down isn’t your thing, and spending hundreds of bucks on miracle creams doesn’t fit the budget, try eating.
There are many foods that can slow the aging process and potentially stave off age-related diseases and conditions such as dementia, cancers, type II diabetes and heart disease.

Some of the biggest bullies in the body’s neighborhood are free radicals and inflammation, which contribute to everything from wrinkles to cancer. Most of the so-called superfoods contain antioxidants, which neutralize free radicals, and anti-inflammatory properties.

For instance, a rash of 2009 studies has found that coffee has all sorts of potential health benefits. Besides its long-known applications for headaches, it may protect against dementia, stroke, skin cancer, endometrial cancer and diabetes — and it might even relieve pain associated with exercise.

Here are some other anti-aging gifts from Mother Nature, readily available at your local grocery store.



Turmeric

Extensively researched and widely acknowledged as a legitimate nutritional powerhouse, turmeric is a spice often found in Indian and Asian dishes. Although it provides high levels of iron and manganese, its most valued component is curcumin, which has been studied for its anti-inflammatory properties. Researchers are studying its possibilities in fighting cancer and Alzheimer’s disease. It’s worth noting that the studies focus on curcumin itself, with high doses of it administered to subjects (far more than you could eat in a day’s worth of curries). You can find turmeric powder and extract sold in capsules at health-food stores.




Watermelon

This fruit is a very concentrated source of lycopene, a carotenoid extensively studied for its anti-cancer properties. It boasts effectiveness against a growing list of cancer types, including prostate, breast, colorectal and lung. Watermelon also is packed with vitamin C, vitamin A and other powerful antioxidants.



Avocados

Beyond guacamole, avocados are dynamite at providing good-for-you nutrients, including oleic acid, a healthy fat believed to lower bad cholesterol; potassium, which protects your heart and arteries; folate for boosting skin health and lowering heart-attack risks; and a lot of those magical antioxidants.



Fish

Fish is a great source of omega-3 fatty acid, which is an essential nutrient that the body cannot manufacture. It promotes heart health, can improve bone strength and offers pain relief from inflammatory disorders. Omega-3 acid is important for brain health and has been shown to help with depression. Focus on fatty fish such as salmon, albacore tuna, herring, mackerel and lake trout, and eat it twice a week.



Alcohol:

Have that pre-dinner cocktail guilt-free. A study by Wake Forest University found that people who reported having a beer, a glass of wine or a cocktail eight to 14 times a week were 37 percent less likely than teetotalers to develop dementia within the next six years. Moderate drinkers also may have reduced risk for stroke and heart attack.



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Popeye's spinach for good health

We've seen him on TV. Whenever there's a damsel in distress, he immediately relys on his secret weapon to rescue his girl. This may be just a comic character but there is always a reason why your mother encouraged you to eat your greens. Popeye took his daily dose of his favourite food, spinach, so he could boast of his muscular strength. We should be as smart as Popeye and eat more spinach in our diets.

Spinach has many health benefits

and nutritional properties, yet it seems to be one of the most difficult vegetables to serve to picky children and adults. This slightly intimidating vegetable can be delicious if cooked in ways to allow you to get the most out of your greens.

The history of spinach dates back to fourth-century Persia when it made its way to China and Europe before arriving in the United States, now one of the vegetable's largest producers. Popular a la Florentine dishes pay tribute to spinach's royal heritage as the favourite vegetable of Catherine de Medici.

# Health benefits of spinach

Popeye may have gained more benefit from spinach than just pumping up instant muscles. The bright green leafy vegetable also helped him fight off osteoporosis, heart disease, arthritis and several types of cancer. Spinach is also packed with vitamins, minerals, fibre, and antioxidants - ranking third behind garlic and another kale, another green.

In general, spinach is extremely beneficial to one's health for the following reasons:

Prevents eye disease: Spinach is good for eye disease, protecting against age-related macular degeneration (AMD), an eye disease affecting elderly people. Years of exposure to sunlight can damage the centre of your eye's retina, leading to macular degeneration and blindness.

Spinach has a detoxifying effect.

Cures gum diseases.

Cures anaemia.

Spinach is useful in the fight against cancer.

Thirteen different flavanoids that function as antioxidants and anti-cancer agents are found in spinach, Researchers have created specialised spinach extracts to use in controlled studies where they have been found to slow down cell division in stomach cancer cells, reduce skin cancers and reduce the incidence of breast, ovarian and prostate cancers.

Consuming spinach contributes to reduced risk of cardiovascular diseases.

Calcium in spinach prevents osteoporosis. Spinach also contains other bone-building nutrients such as calcium and magnesium.

Spinach gives a boost of energy with a high dosage of iron. However, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the amount your body can take in of these minerals. To improve iron absorption, eat your spinach with vitamin C-rich foods such as orange juice, tomatoes and citrus fruit.

# Selecting and storing spinach

Spinach is a leafy vegetable with oval leaves. Baby spinach leaves are tender and do not have the strong taste for which spinach is renowned, which is a result of the oxalic acids found in it.

1. Look for leaves that are deep green and vibrant.

2. Select spinach with small stems, indication that it is young, sweet and tender.

3. Avoid any signs of bruising or yellowing.

4. Leaves should look fresh and tender without a wilt in sight.

5. A slimy coating on the leaves could be an indication of decay and this should be avoided at all costs.

Keeping spinach fresh

1. On reaching home, pull off the leaves and wash them well. Leaves and stems tend to collect sand and soil.

2. Let them sit out on paper towels. Do not pack them with any moisture as this could result in decay.

3. Store the spinach in a airtight plastic bag or plastic container with a few paper towels and put them in the crisper section of the refrigerator. This will keep spinach fresh for five days and since they are already washed and cut they make for a quick and easy meal.

# Cooking

Spinach is best eaten raw or lightly cooked, having washed it and shaken it dry without adding any water. Cooking destroys some of the nutritional value of spinach, but also makes some of the nutrients more available, so you may alternate between cooked and fresh spinach.

Regular spinach is best enjoyed by quick steaming to make it more palatable by coaxing some sweetness from it. If you are steaming spinach ahead of time, do not keep it in the refrigerator to store as it will not keep well. Freeze it and just reheat in the microwave or a pan of boiling water when ready to use.

# Antioxidants

Spinach is a member of the brassica family and is an exceptionally nutritious food. Packed with large amounts of the antioxidant beta-carotene, as well as the even more powerful carotenoids - lutein and zeaxanthin - spinach has strong and proven anti-cancer benefits. According to WebMD Magazine, in an article, 'Pump Up Your Diet with Spinach', by Andrea Gabrick, spinach is good for your body and low in calories.

Calories in spinach: 4oz/100g = 25 calories

# Getting kids on board

To get children to eat greens, puree or hide them in a dish they will most likely enjoy. Ideas include:

# Filling tarts with spinach, cheese and onions.

# Chopped spinach can be boiled and added to hamburger meat.

# Make a spinach lasagne so the sauce and cheese hides all that green goodness.

# Purée spinach and put it in a brownie mix.

# Heart-friendly

For cardiovascular protection, few foods compare to spinach in their number of beneficial nutrients. Spinach is rich in vitamins C and A. These two nutrients are antioxidants that work to reduce the amount of free radicals in the body. They prevent cholesterol from oxidising, building up and blocking blood vessels. Blocked arteries and vessels can lead to heart attacks or strokes.

# Fountain of youth

Vitamin K is found in spinach and studies show that vitamin K can improve bone density and lower the risk of hip fracture, according to Katherine Tucker, PhD, director of nutritional epidemiology at the Friedman School of Nutrition Science and Policy at Tufts University in Boston. As a primary source of vitamin K, one cup of fresh spinach supplies more than one and a half times your daily requirement.

Spinach contains plant chemicals called polyphenols, which keep you quick-witted. Polyphenols stimulate signals between cells, encouraging them to communicate and enhance memory. A study done by the Chicago Health and Ageing Project found that by eating three servings of green leafy vegetables each day, you could slow mental decline caused by ageing by 40 per cent.

# Bodybuilding

In Popeye's cartoons, his biceps grew quickly after eating spinach and he became a superhero. While it may seem comical, scientists have proven that eating spinach really contributes to muscle growth and that spinach does have that steroid effect. As such, spinach is recommended as part of the daily diet of bodybuilders. According to laboratory tests, eating spinach increases the manufacture of muscle protein by 20 per cent due to a steroid chemical it contains. Consuming at least one kilogram of spinach daily can boost your muscle power.

# Spinach Lasagne with Chicken

Ingredients

35 min; 10 min prep

9 lasagna noodles (2-inch)

1lb shredded chicken

1 cup shredded cabbage

2 cups diced tomatoes with basil, oregano and garlic

2 (8oz) cans tomato sauce

2 cups fresh spinach

2 cups shredded Cheddar cheese

11/2 cups shredded mozzarella cheese

Salt and pepper

Method

1. Preheat oven to 350F.

2. Cook and shred chicken.

3. In large skillet, mix shredded chicken, cabbage, diced tomatoes and tomato sauce. Heat until warm (and cabbage is still firm). Salt and pepper to taste.

4. Cook lasagne noodles according to package directions.

5. Mix spinach with cheddar cheese.

6. In large casserole dish, start with three noodles, 1/3 of spinach mix, 1/3 of chicken mix, 1/3 of mozzarella cheese. Repeat these layers two more times.

7. Cook at 350°F for 25-30 minutes or until heated through.

Serves 6-8

- Recipe from Recipezaar

# Fillet of Snapper with Spinach and Tomatoes

Ingredients

12 cups spinach (11/4lb), trimmed and washed thoroughly

2 cloves garlic, minced

1/4 tsp salt

Freshly ground pepper to taste

1lb snapper fillets, divided into 4 portions

4 small plum tomatoes, sliced

Method

1. Preheat oven to 400°F.

2. Put spinach, with water still clinging to its leaves, into a large pot. Cover and steam the spinach over medium-high heat, stirring occasionally, until just wilted, about five minutes. Drain and when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.

3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning). Generously coat the top piece with cooking oil. Place one snapper over the spinach and arrange tomato slices over the snapper. Season with salt and pepper.

4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining ingredients.

5. Place the packets on a baking sheet. Bake the packets until the fish is cooked through and the vegetables are just tender, 10-12 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents on to plates.

Makes four servings.



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Vitamin C deficiency linked to brain damage

Researchers from the Faculty of Life Sciences at University of Copenhagen, who were studying the link between Vitamin C and brain development, inferred that deficit levels of the vitamin can pose a risk to the mental health of newborn babies.

Jens Lykkesfeldt, professor of pharmacology and toxicology who led the study stated, “We speculate that the lack of vitamin C supplementation in high-risk individuals, such as pregnant women and newborns with poor vitamin C status, could be detrimental to normal brain development and lead to neurologic disabilities later in life.”

In the study, researchers used guinea pigs as their subjects because, like human beings, they are unable to produce vitamin C in their bodies and are dependent on diet for their daily intake.

Details of the study

The team divided 30 newborn guinea pigs into two groups. One group was administered a normal diet with sufficient vitamin C, while the second group was fed a diet low on vitamin C.

After a period of two months, the brains of the guinea pig babies were analyzed. The cognitive abilities of the animals were tested in a water maze, and the hippocampal neuron numbers were measured.

The investigators noted that guinea pigs subjected to a vitamin C deficient diet had a worse spatial memory than those fed a normal diet.

In addition the guinea pigs lacking vitamin C exhibited 30 percent less hippocampal neurons and also performed poorly in the maze tests.

Implications of the study

Speculating on the results, the scientists stated that the highest concentration of vitamin C is found in the neurons of the brain. Even when the intake of vitamin C is low, the remaining vitamin is preserved in the brain to protect it.

Studies reveal that mouse foetuses that cannot transport vitamin C develop acute brain damage similar to that found in premature babies, which is linked to impaired learning and cognitive disabilities in later years.

Jens Lykkesfeldt said, “We may be witnessing children getting learning disabilities because they have not got enough vitamin C in their early life. (It is) so easy to prevent this deficiency by giving a vitamin supplement to high-risk pregnant women and new mothers.”

The findings of the study have been published in American Journal of Clinical Nutrition.


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