other plant foods, which also help to reduce the risk of breast, prostate, colon, skin, and other cancers.
Additional plant compounds in flax seeds are p-coumaric acid (a polyphenol), ferulic acid (an antioxidant), and cyanogenic glycosides (which can impair thyroid function in some people).
One tablespoon of whole flax seeds contains 3 grams of fiber: 20-40% soluble and 60-80% insoluble. As gut bacteria ferment these fibers, they bulk up and draw more water into the stools, improving bowel movements. Flax seeds also improve digestion and help lower/balance cholesterol by binding to bile salts, which are then excreted by the liver.
A Canadian study found that consuming 30 g of flax seeds daily for six months can lower blood pressure. In turn, this may reduce the risk of a fatal stroke by 10% and heart disease by 7%.
In addition to having anti-fungal properties, flax seeds are rich in the amino acids arginine, aspartic acid, and glutamic acid. These support immune function, lower cholesterol, and help prevent tumors.
Their insoluble fiber helps lower blood sugar, prevent type 2 diabetes, and slow digestion, which triggers hormones that control appetite and provide a lasting feeling of fullness.
Native to the Americas, pumpkin seeds offer strong anti-inflammatory, antimicrobial, anti-fungal, and antiviral properties that boost immunity and support prostate, ovarian, and breast health. Their endosperm is rich in manganese, phosphorus, copper, magnesium, zinc, protein (including tryptophan), iron, and fiber. Pumpkin seeds also provide various forms of vitamin E and a wide range of antioxidants, including phenolics and phytonutrients like lignans.
This diverse mixture of nutrients and antioxidants inhibits the pro-oxidant enzyme lipoxygenase (LOX), reducing oxidative stress in diabetes, heart disease, cancer, and arthritis. Pumpkin seeds also promote RNA and DNA synthesis, proper bone and tooth formation, and healthy heart, kidney, and bowel function.
Pumpkin seeds are also a source of phytosterols that may support bladder and prostate health. Phytosterols are plant sterols, structurally similar to cholesterol, that help lower cholesterol absorption in the intestine.
Native American tribes valued pumpkin seeds for their dietary and medicinal properties, especially during pregnancy. Pumpkin seeds later became a staple in Eastern Europe and Mediterranean cuisine. India and other parts of Asia also incorporated them into culinary and medical traditions.
Today, China is the largest producer of pumpkin seeds, followed by India, Russia, Ukraine, Mexico, and the USA.
Select only fresh, raw, dark green pumpkin seeds. AVOID musty, yellow, or brown seeds, which are rancid. Roasting the seeds for more than 20 minutes damages their fats. AVOID seeds and nuts preserved with vegetable oil. Store them in a light-protected container in the refrigerator or a cool, dry pantry.
Currents and Raisins are dried grapes that come in numerous varieties: Seedless, Golden Seedless, Raisins with seeds, Sultana, Zante Currants. They are a higher concentrated source of energy, vitamins, minerals, and health-benefiting polyphenolics, dietary fiber, and other phytonutrients than grapes. They also have a higher antioxidant strength (ORAC value) than fresh grapes. However, they contain less vitamin C, folic acid, carotene, lutein, and zeaxanthin than grapes.
Like grapes, currants and raisins contain resveratrol, a phytochemical with anti-inflammatory, anti-cancer, and cholesterol - and blood pressure-lowering effects by protecting blood vessels and producing nitric oxide. Currants and raisins from red or purple grapes are especially high in anthocyanins, which provide anti-allergic, anti-inflammatory, antimicrobial, and anti-cancer benefits. Their dietary fiber and abundant flavonoids—such as tartaric acid, tannins, catechins, and inulin—support healthy bowel movements.
Currents and raisins are a good source of minerals, including copper, iron, potassium, phosphorus, manganese, vitamin B6, and other B vitamins.
They are an excellent natural sweetener for many baked goods and curries.
Always choose high-quality, plump, organic currents or raisins, as non-organic varieties are heavily sprayed with chemicals. Store them in a container in the fridge or a cool, dry pantry.
Cinnamon is a spice native to India, Sri Lanka, Bangladesh, and Myanmar. It was so highly prized among ancient nations that it was regarded as a gift fit for monarchs. In Ancient Egypt, it was used to embalm mummies.
In 1638, Dutch traders took control of the manufactories from the Portuguese in Sri Lanka.
The Dutch East India Co. continued harvesting in the wild and eventually cultivated its sown trees. True cinnamon is from the C. verum bark.
In 1767, Lord Brown of the British East India Co. established the Anjarakkandy Cinnamon Estate in Kerala, India, which became Asia’s largest cinnamon estate. They took control of Ceylon from the Dutch in 1796.
In the Mediterranean, its source was kept secret for centuries by those in the spice trade to protect their monopoly. Venetian traders held a monopoly on the spice.
Used since biblical times for its medicinal and culinary properties, cinnamon has one of the highest ORAC (oxygen radical absorbance capacity) ratings (131,420). This highly prized, sweet spice is obtained from the outer brown bark of the Cinnamomum tree, which is dried and rolled into a tubular form known as a 'quill.'
This fragrant, pungent spice is a digestive aid that has antibacterial, antiseptic, antiviral, and anti- inflammatory properties. It also has anti-diabetic properties, which help improve
glucose and lipids in people with type 2 diabetes.
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