C IS FOR....

By Dr Orly Zuker
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

CRANBERRY

Research suggests that berries contain a diverse range of phytochemicals that are packed full of antioxidants that have anti-cancer, anti-neurodegenerative and anti-inflammatory capabilities.

The small and bright red cranberry is not dissimilar to all other berries having powerful health and healing properties. The cranberry is most famous for assisting in the relief of Urinary Tract Infections (UTI) by acidifying the urine which reduces the effectiveness of bacteria in the urological system. However modern research is suggesting that there may also be benefits when it comes to dental health and hygiene as cranberries may be able to reduce bacterial build up in the mouth.

Cranberries are a tart berry and may be enjoyed in the form of juice, as a fresh berry or dried berry in muesli, muffins, biscuits or cakes.

 

CHIA

The tiny chia seed is a powerful little seed and has been a key component of the Columbian, Mayan and Aztec people’s diet for hundreds of years. Today, Chia is readily available across Australia.

There are white and black chia seeds and from a botanical perspective, chia has the highest known plant source of omega-3 fatty acids (which is mostly found in oily fish). Chia also contains powerful antioxidants, as well as fibre, potassium, folate, zinc, magnesium (15 times more than broccoli), calcium, iron, vitamin A, B12 and C. In addition, chia is a complete protein, leaving you feeling full or satiated.

Studies have found that chia seeds or chia oil may have a beneficial effect on cholesterol as well as glucose balance, which is positive in the battle against diabetes and heart disease.

Chia seeds have no flavour and have a pleasant crunchy texture. Try them today in a smoothie, on muesli, in porridge, in muffins, cakes or in desserts. Yum!

CARROT

The carrot is a popular root vegetable all around the world and with its array of variety (orange, red, yellow, white and purple) carrots can brighten up any meal. Carrots are an outstanding source of phytonutrients, including beta-carotene which is a powerful antioxidant.

As well as antioxidants, carrots contain many important vitamins and minerals. For instance, one medium to large carrot contains; high levels of vitamin A; 12,000 IU, vitamin B complex, vitamin C; 5 mg, vitamin D and E, calcium; 39 mg, iron, phosphorus; 37mg, carbohydrates; 9.3gm and protein;1.2gm.

CARROTS... HEALTH & DISEASE:

Colon Cancer: Due to their powerful nutrient content, carrots are able to support healing and enhance health. Some research suggests that carrots may have an anti-cancer effect with colon cancer. Apparently extracts in the carrot inhibit the growth of colon cancer cells.

Eyes: Our Western culture’s understanding of carrots being “good for the eyes comes from ancient Roman times. Romans once believed that a cut carrot (through the middle) looked similar to the eye and iris, so the ate them for eye health. Today we know that the romans understanding wasn’t too far from the truth as carrots are rich in beta-carotene and vitamin A that are helpful for maintaining eye health and avoiding problems such as macular degeneration. The body and it biochemistry is very clever, converting beta-carotene into vitamin A (via the liver), enabling it to be used for specialised tasks such as night vision.

Heart: Whether it is a carrot or any other super food source from nature, eating our fruits and vegetables daily provides a multitude of health promoting nutrients. The carrot is a rich source of antioxidants which have heart protective properties. Bite into a raw carrot today!

HEALTHY MEAL OPTION: Healthy Carrot & Beetroot Salad

1 medium raw beetroot (shredded or desiccated)
3 medium raw carrots (shredded or desiccated)
1 granny smith apple (shredded or desiccated)
½ bunch mint (chopped finely)
½ bunch coriander (chopped finely)

1.   Combine shredded carrots, beetroot and apple
2.   Add herbs and mix well
3.   Drizzle with olive oil and serve chilled

           

Health is very much in our hands…. So eat well to protect your heart and organ systems, making sure that your diet is varied, has small meals and is well balance with healthy fats, protein and carbohydrates (avoiding complex sugars where possible). If you eat in such a way and include regular exercise in your lifestyle, then obesity, diabetes and heart disease will be kept at bay. Be empowered with your healthy lifestyle and remember, you are in control of your health. Good luck on your journey of health and wellness.

References:

C. Bodet etal (2008). Potential Oral Health Benefits of Cranberry. Crit Rev Food Sci Nutrit. Vol 48 (7). Pg. 672-680

Seeram, NP. (2006). Blackberry, Black Raspberry, Blueberry, Cranberry, Red Raspberry, and Strawberry Extracts Inhibit Growth and Stimulate Apoptosis of Human Cancer Cells In Vitro. Journ Agricult Food Chem. Vol 54 (25). Pg. 9329-933.

Leahy, M etal. (2001). The Cranberry-Promising Health Benefits, Old and New. Nutrit Today. Vol 36 (5). Pg. 254-265.

Bodet, C etal. (2008). Potential Oral Health Benefits of Cranberry. Crit Rev Food Sci Nutrit. Vol 48 (7). Pg. 672-680.

Howell, AB. (2002). Cranberry Proanthocyanidins and the Maintenance of Urinary Tract Health. Crit Rev Food Sci Nutrit. Volume 42 (3). Pg. 273-278.

Chicco, AG etal. (2009). Dietary chia seed (Salvia hispanica L.) rich in a-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. Brit Journ Nutrit. Vol 101. Pg. 41–50

Ayerza R & Coates W (2005) Ground chia seed and chia oil effects on plasma lipids and fatty acids in the rat. Nutr Res. Vol 25. Pg. 995-1003.