Cooking And Inflammation, Oxidation
Fried, Grilled, Pasteurized Foods Increase Inflammation
By Gabor Timis
Toxic chemicals produced when foods are cooked in certain ways encourage oxidation and inflammation, according to a study conducted by researchers from the Mount Sinai School of Medicine and published in the Journal of Clinical Endocrinology and Metabolism.
Advanced Glycation End Products (AGEs) are harmful substances which are prevalent in Western diets, and form when foods are heated, pasteurized, dried, smoked, fried or grilled.
Once absorbed in the body, AGEs stick to tissues and oxidize them, causing inflammation which in turn can lead to disease.
Numerous animal studies have shown that oxidative stress from high oxidant levels and inflammation related to long-term exposure to AGEs increase the risk of diabetes, heart disease, kidney disease and other chronic conditions.
Researchers conducted the study on 40 healthy people who were either between the ages of 18 and 45 or over the age of 60, plus nine people who suffered from kidney disease.
Participants were assigned to eat either a regular Western diet or a diet designed to contain the same amount of calories and other nutrients but with half the AGE content. This second diet was achieved by poaching, stewing or steaming foods rather than using other cooking methods.
“What is noteworthy about our findings is that reduced AGE consumption proved to be effective in all study participants, including healthy persons and persons who have a chronic condition such as kidney disease,” researcher Helen Vlassara said.
AGEs are addictive because they provide flavor to foods. But they can be controlled through simple methods of cooking, such as keeping the heat down and the water content up in food and by avoiding pre-packaged and fast foods when possible.
Also see: Daily apple reduces inflammation
How to Grow Mushrooms in Your Home
How to Grow Edible Mushrooms in Your Home
By Anna Lynn Sibal
Mushrooms are simply delectable. They add a rich and earthy flavor to any dish you put them in. They are also very nutritious – they contain high levels of protein and potassium, but have very little fat and are low in calories. Mushrooms are delicious and are good for you.
It is just too bad, though, that fresh mushrooms can be quite pricey and the canned versions are just not as tasty or nutritious as the fresh ones. On the other hand, mushrooms can be easily cultivated at home under controlled conditions. So why not grow your own, as part of the organic living lifestyle?
Choosing Mushrooms to Grow
Of the 14,000 species of mushrooms identified by biologists, only 250 or so species are actually edible. Some of them lend easily to cultivation but others can only be found in the wild. Unless you can control the temperature and humidity in the place where you will be cultivating your mushrooms, your choice of what mushrooms to grow should depend on the climate in which you live. Some mushroom species grow best in cold weather while some like it hot and humid.
In addition, not all mushroom species are cultivated in the same way. Some mushrooms spawn best in damp sawdust, straw or sterilized wheat. Other mushrooms prefer to fruit in logs. So before you buy your mushroom kit, you should understand first the specific needs of the mushroom species you are going to grow at home.
General Guidelines for Growing Mushrooms
As mentioned above, the first step to cultivating mushrooms is buying a mushroom kit. This kit would be a packet containing straw or sawdust full of mushroom spores or mycelium. You can lay the spore packets in a pan filled with damp straw and then put the pan in a place that is damp, in total darkness, and where your mushroom spawn will not be disturbed. The ideal place for this is a basement, but you can use an unused closet or cabinet for this purpose. For the first three weeks, keep the temperature around your mushroom spawns at 70°F.
After three or four weeks, you will have observed the spawns taking root in their medium. When this happens, drop the temperature in the spawning area to 60°F. You will also need to put a layer of potting soil an inch thick over the spawn. Cover it all with a damp cloth. You need to spray the cloth with water whenever the soil begins to feel dry.
In another month or two, the spawns will have developed into small mushrooms. Just wait for them to grow bigger and continue spraying them with a little water. Your mushrooms will be ready for harvesting after two or three more months; you will know when they are ready when their caps have fully separated from their stems.
Mushrooms are remarkably easy to grow. With your own mushroom garden, you can be sure to have tasty and nutritious mushrooms in your dishes whenever you feel like eating them. You can even make money out of growing mushrooms by selling your produce to your neighbors. They will certainly appreciate the fresh mushrooms as much as you do.
Best Natural Antioxidant Spice
Best Natural Antioxidant Spice – Cloves
By Gabor Timis
Researchers have identified cloves (Syzygium aromaticum) as the best natural antioxidant spice, because they contain high levels of phenolic compounds, as well as having other properties.
Out of five antioxidant properties tested, cloves had the highest capacity to give off hydrogen, to reduce lipid oxidation, and was the best iron reducer.
The research team also evaluated the antioxidant effect of the essential oils from other spices: oregano, thyme, rosemary and sage, but cloves ranked as the best natural antioxidant.
Cloves are native to Indonesia, Madagascar, Zanzibar, Pakistan, and Sri Lanka. Clove is the strongest of all the aromatic spices and thus it is used at fairly low levels.
References: Manuel Viuda-Martos, Yolanda Ruiz Navajas, Elena Sanchez Zapata, Juana Fernandez-Lopez, Jose A. Perez-Alvarez. “Antioxidant activity of essential oils of five spice plants widely used in a Mediterranean diet”. Flavour and Fragrance Journal 25, 13-19, February 2010.
Also see: Turmeric Superfood and Cholesterol
Eat Fresh Onion, Garlic And Leek For Good Health
Onion, garlic and leek belong to the Allium family of bulb-shaped plants. They are a part of daily cooking since the times of ancient Greece and Rome, and currently used as foods all over the world. The Allium family is rich in nutrients such as sulphides, arginine, oligosaccarides, flavonoides, chromium, potasium, selenium and vitamins B and C. Health benefits consist in their natural antibiotic and antioxidant proprieties that fight cancer by preventing cell damage. In addition to cancer protection, the allyl sulfides of garlic, onions, and leek decrease the blood clots formation in human body, they lower the levels of low-density lipoprotein (LDL) or bad cholesterol, and decrease total cholesterol, both risk factors for coronary heart disease.
Onion is the number two vegetable, after tomatoes, cultivated everywhere on earth. Onion has antioxidants and contains quercitin a flavonoid that may help fight or prevent cancer. Onion prevents arthritis, fights infections, fevers and asthma, maintains hearth health, prevents osteoporosis, may lover blood pressure and triglycerides, improves gastrointestinal health and prevents constipation. The stronger the onion-with more tears when cutting, the better for health. Protection against disease and infection is achieved when onion is eaten raw.
Garlic contains allicin a chemical produced when garlic is chopped, chewed or bruised. Allicin is an antimicrobial agent that prevents the formation of a carcinogen-nitrosamine. A diet rich in fresh garlic-flavored foods can improve health by lovering high blood pressure and bad cholesterol. Recent scientific studies show that garlic stimulates T-lymphocytes and macrophage action, promotes interleukin-1 levels, and supports natural killer cells. Strong activity of these important group of cells strengthens the immune system’s function. Both, traditional and microwave cooking destroy allicin and annihilate the health benefits. Maximum levels of allicin are released only from the fresh garlic clove. Eating one fresh clove of garlic a day may lover the risk of esophageal, stomach, colon, pancreas, breast and prostate cancer.
Leek contains B vitamins and protective antioxidants including carotenoids, lutein, and zeaxanthin. The green parts of leek are very nutritious. Leek is also a good source of allyl sulfides. It may play a role in preventing certain types of cancer. Leek has lower amounts of allyl sulfides than onion or garlic, but has high enough concentrations to protect against cancer and heart disease. Medical research has been shown that leek reduces bad cholesterol and increases good cholesterol levels in the body. Leek also helps keep down high blood pressure. Eating leeks at least two times per week can reduce the risk of colon and prostate cancers. Leek is rich in kaempferol which can reduce a woman’s risk of ovarian cancer by up to 40%.
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