Hazelnut growers accept three-tiered initial prices – Orchards, Nuts & Vines – Capital Press

Hazelnut growers accept three-tiered initial prices – Orchards, Nuts & Vines – Capital Press

Hazelnut growers accept three-tiered initial prices

The agreed upon prices are well below last year’s initial level of 96.5 cents per pound.
Hazelnuts fill a bin at Aman Farms. Oregon producers have agreed to the three-tiered pricing system that will range from 62 cents to 91 cents per pound.

Capital Press File

Hazelnuts fill a bin at Aman Farms. Oregon producers have agreed to the three-tiered pricing system that will range from 62 cents to 91 cents per pound.

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Minimum initial prices for Oregon hazelnuts will range from 62 cents to 91 cents per pound this year under a new tiered pricing system.

Those prices are all down from last year’s initial level of 96.5 cents per pound and the 2016 initial price of $1.18 per pound.

The downward pressure on prices in 2018 is due to significantly increased tariffs on hazelnuts in China — a major market for Oregon’s crop — as well as a devalued currency in Turkey, which has effectively reduced prices for hazelnuts from the world’s predominant producer.

The Oregon Hazelnut Bargaining Association, which negotiates prices with processors, agreed to the three-tiered system on Oct. 2, partly to encourage planting of high “shell-out” varieties, such as Casina, McDonald and Sacajawea, which have a higher proportion of kernel within the nut and will earn at least 91 cents per pound this year.

Mid-shell-out cultivars, including Lewis, Willamette, Santiam, Dorris, Yamhill, Clark and Wepster, will receive at least 81 cents per pound.

In-shell varieties such as Jefferson and Barcelona, which have a relatively low ratio of kernel to shell, will earn at least 62 cents per pound.

“We’ve been talking as an industry about separating out the kernel varieties and the in-shell varieties for a few years now,” said Terry Ross, executive director of the bargaining association.

Though in-shell hazelnuts headed to China will continue to be important to the industry, growers have enough of those cultivars planted to supply future needs, he said.

Meanwhile, more kernel varieties will need to go in the ground to meet kernel demand among candy producers and other food manufacturers, Ross said.

“The kernel markets are going to be a greater focus as the industry grows,” he said.

While the effect of Chinese retaliatory tariffs and the devalued Turkish lira were “devastating,” there’s still a possibility of an “upside” for growers when final prices are established next spring, he said.

“The markets were frozen and we needed to set a floor to thaw the markets,” Ross said.

Recent progress in trade deals with Canada and Mexico has made the industry optimistic about trade negotiations elsewhere, he said. “We’re hoping that will continue with China.”

Barcelona trees were long the “staple” of Oregon’s hazelnut industry but were susceptible to Eastern Filbert Blight, a fungal pathogen, and have often been replaced with Jefferson, another in-shell variety resistant to the disease, said Garry Rodakowski, a farmer near Vida, Ore., and chairman of the Oregon Hazelnut Commission.

“There’s not going to be any profit made there,” Rodakowski said of the initial prices for in-shell cultivars. “It isn’t the first time I haven’t made money. That’s farming. Anybody in production agriculture knows you can’t control price.”

To deal with the lower prices, Rodakowski said he will likely reduce nitrogen fertilizer applications and apply a less expensive fungicide to his orchards.

“Everybody’s management practices are going to need to change a little bit,” he said.

All the same, Rodakowski doesn’t expect growers who’ve made a deposit on new trees and prepared fields for planting will pull back on new orchards due to this year’s price slump.

There’s still a “bright future” for hazelnuts over the coming decades, so the short-term problems in China and Turkey aren’t going to affect long-term planting decisions, he said.

“You’re looking out farther in advance than that,” Rodakowski said. “That can be cleared up within a year.”


California Coast Naturals – American Leader in Organic Olives

California Coast Naturals – American Leader in Organic Olives

California Coast Naturals – American Leader in Organic Olives

October 11, 2018

Nestled along the Santa Barbara coastline, the rich, alluvial soil and the south facing slopes provide the perfect backdrop for over 5000 organic olive trees.

In 1851, John Emile Goux came to the area in search of a Mediterranean climate where his native olives and grapes would thrive. He planted the first olive orchard and today great, great grandson Craig Makela and his family carry on the tradition with California Coast Naturals organic olives.

California’s only organic olive orchard in Santa Barbara, CA.

4Earth Farms

Working with wife Cindy, the Makela’s starting packing olives in their garage in 1982. Buying olives from west coast suppliers, they created the well-known Santa Barbara Olive Company brand.

In 1990 they purchased their own 17 acres ranch, and soon after began the organic certification process. “It wasn’t an epiphany at the time, I just grew up a surfer and I stopped eating meat. It just seemed like the healthy natural thing to do. It was simpler not to use a lot of pesticides and fertilizers, Makela said. “Olives don’t have many issues with pests and the ones we do have are easily controlled with organic materials.”

Over the years the husband and wife duo built the Santa Barbara Olive Company Brand into the nation’s number one selling specialty olive brand. In 2009, they sold the brand to the Krinos Greek Olive Company, which continues to use the mark on Greek and Spanish Olives repacked in the states.

They sold the brand but never sold their land. It was their son Chad who brought up the concept of offering both organic and conventionally US grown olives as a way to differentiate the company.

Today as California Coast Naturals, they are selling organically grown in America olives in farmers markets and to retailers across the country.

The Makela family of California Coast Naturals.

“We have grown significantly in the past three years and are in over 2000 stores, like Walmart, Lassen’s, Lazy Acres, – really all over California,” Makela said

Organic Ag Products - Medium Rectangle

Consumer education is a key component of the growth curve, as virtually all glass packed olives in the U.S. market come from either Europe or South America. “There are virtually no American olive brands that exclusively sell only U.S. olives. When we tell retailers that they usually say, ‘We have to carry this American product.” he said.

California Coast Naturals organic olives are hand harvested and either sun-dried or cured in a traditional salt brine. The company’s extra virgin olive oil is pressed on site the same day as harvest. Makela noted his olives are comparable in price to imported olive products, with all of his organic olives harvested, and packed on the 100 acres of tress under cultivation.

Organic Grower Summit 2018
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AMF Farms / Bay Baby Produce



Costa Mesa chef John Park cooks out of the same kitchen for two restaurants: Fill and Toast Kitchen Bakery & Bar – Orange County Register

Costa Mesa chef John Park cooks out of the same kitchen for two restaurants: Fill and Toast Kitchen Bakery & Bar – Orange County Register

Costa Mesa chef John Park cooks out of the same kitchen for two restaurants: Fill and Toast Kitchen Bakery & Bar
Toast Kitchen Bakery & Bar, envisioned by its creators as a modern diner, opened July 24. It shares a kitchen with Fill. (Courtesy of Toast)

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Toast Kitchen Bakery & Bar, envisioned by its creators as a modern diner, opened July 24 in Costa Mesa. (Courtesy of Toast)

John Park has his work cut out for him — times two.

He is chef of two Costa Mesa restaurants sharing the same kitchen: Fill, a malasada and ice cream shop, and Toast Kitchen Bakery & Bar, a 3,200-square-foot brunch/dinner restaurant with 93 seats. It opened on Tuesday, July 24.

Business partner Michael Cho was instrumental in finding the space, the former Golden Truffle. Another Toast Kitchen partner/investor/consultant, Ed Lee, a founder of Wahoo’s Fish Taco, knows Park can do the job. “John is super, super talented,” Lee says. “It’s hard to find someone with savory and sweet (skills) but his talent speaks for itself.”

Lee is referring to the chef’s experience as the founder of Quenelle ice cream shops in L.A. County. But Park also worked at  some of the finest white tablecloth restaurants in Southern California before moving to Orange County a few years ago.

Park, who lives in Costa Mesa, said he was always a pastry guy, but his first job was line cook at Koi Restaurant in L.A. “I wanted to do pastry but they only had an opening on the line,” he said. “It’s amazing that Ed has taken a shot with someone who’s never been a chef before. I will say I think I’m a pretty smart guy and when I worked at Water Grill and Providence, I paid attention to how people were cooking fish and rice.”

Given the opportunity to develop around great chefs has been key, but so has his knowledge of pastry. “It elevates the food, especially on the brunch menu. We can use a lot of my baking experience.” Case in point, no boring eggs Benedict on an English muffin. Here it’s Green Eggs & Ham ($14) on a roasted garlic spinach scone with prosciutto, arugula, poblano mornay sauce and a sous vide egg. They don’t just serve chicken with waffles. You can also get it with a malasada. (If you want malasadas from Fill, arrive early; they’re popular and often run out after 1 p.m.)

There are plated entrées ($17-$29); rice bowls ($11-$15) sandwiches ($9-$12) and salads ($9-$15). All are geared with an eye toward fresh ingredients and making sure there’s something for everyone, including vegans and vegetarians. “I feel a lot of people are trending toward vegan and vegetarian, even if it’s not a full-on lifestyle change, but maybe just a weekend reset or for a week or two.”

Eclecticism goes with being a diner. “Back in the day a diner menu was like a book, you could always find something that you liked. We might not have 200 items but whatever your dietary restrictions are, we have something for you.”

There are many dishes to tempt hardcore foodies: Thai Chile Chilaquiles ($17) with pulled pork, Thai chili salsa verde, pickled onion, pinto beans, queso fresco and a sous vide egg, tastes like uptown nachos with a high note of chili; Short Rib, with galbi marinade, kimchi cucumbers, broccoli rabe, sous vide egg, pickled daikon and carrot is succulent, served in a bowl over moist, delicious rice ($17).

If you’re not sharing, be sure to request that all your entrées come up at the same time. Otherwise they will be served in the order that they’re ready in the kitchen.

Even kids will find favorites. Park said they gravitate toward fried chicken, yogurt parfaits, acai bowls and Nutella Stuffed French Toast ($13). “Honestly, the menu is stuff I like to eat and cook for my family,” Park said.

Doing double the responsibilities doesn’t faze him. In fact, his vision goes beyond the menu. He employs veterans, the formerly homeless, foster kids and victims of abuse. He is also partnering with local non-profit organizations.

“John has done an amazing job with the team he’s built,” Lee said. “I truly believe and have faith in what he’s doing as a chef and as a leader in this community.”

Toast Kitchen Bakery & Bar

Find it: 1767 Newport Blvd., Costa Mesa, 949-873-5057, toastkitchenbakery.com

Open: Brunch: 8 a.m – 2 p.m. Tuesday-Sunday. Dinner: 3-9 p.m. Tuesday-Saturday. Happy Hour: 3 p.m.-6 p.m. Tuesday-Thursday. Closed Monday.

Felix Seo

21 Ways to Get More Protein without Eating Meat – Cooking Light – Health

21 Ways to Get More Protein without Eating Meat – Cooking Light – Health

21 Ways to Get More Protein Without Eating Meat

fThese days, protein seems to be the superstar nutrient – and for good reason. Gram for gram, it’s more satisfying than carbohydrates or fat – meaning it keeps you fuller, longer. Protein is also essential for repairing and building muscle and keeps your metabolism humming along.

The daily recommended dietary allowance is 0.8 grams of protein per kilogram of body weight. For most adult men and women, that translates to 46 to 56 grams of protein each day. For reference, a 3-ounce, fist-sized hamburger delivers 24 grams of protein.

Some say Americans get adequate or even too much protein; others argue we could safely eat more than what’s recommended (and perhaps should).

If you’re looking to up your protein intake, that doesn’t necessarily translate to “eat more meat.” Plus, you’re likely aware of ways to add meat-based protein to your diet – with beef, chicken, turkey, seafood, etc. Though animal-based protein delivers all of the essential amino acids we need, you can absolutely get sufficient protein from plant-based sources.

Here are 21 easy, alternative ways to add protein to your diet:

  • 1 cup peanuts: 41 grams of protein.
  • 1 cup pumpkin seeds: 39 grams.
  • 1 cup cheese (Swiss, mozzarella, Colby Jack): 36 grams
  • 1 cup tempeh: 34 grams
  • 1 cup low-fat cottage cheese: 28 grams
  • 1 cup oats: 26 grams
  • ½ cup tofu: 22 grams
  • 1 cup non-fat Greek yogurt: 22 grams
  • 1 cup kidney beans: 21 grams
  • 1 cup white beans: 19 grams
  • 1 cup pinto beans: 19 grams
  • 1 cup lentils: 18 grams
  • 1 cup edamame: 17 grams
  • 1 cup lima beans: 15 grams
  • 1 veggie burger: 11 grams
  • 2 tablespoons peanut butter: 9 grams
  • 1 cup tofu yogurt: 9 grams
  • 1 cup cooked quinoa: 8 grams
  • 1 cup skim milk: 8 grams
  • 1 cup soymilk: 7 grams
  • 1 tablespoon miso: 2 grams

Eating Hot Chili Peppers Makes You Live Longer, Says Science | Co.Exist | ideas + impact

Eating Hot Chili Peppers Makes You Live Longer, Says Science

Make it spicier.

Charlie Sorrel 01.20.17 11:15 AM

Spicy food isn’t just delicious, it could help you live longer. Eating hot chili peppers can reduce your chance of dying, and help prevent heart disease and strokes, says a new study from the University of Vermont (a place with notably not a lot of spiciness in its regional cuisine).

According to the study, eating chilis reduces total mortality by 12%, and is "associated with a 13% reduction in the instantaneous hazard of death." To determine chilis’ health benefits, the researchers looked at a long-term health survey which included the consumption of red hot chili peppers in its data. The study ran from 1988 to 1994, and the frequency of chili pepper consumption was measured in 16,179 of the participants. The specific question was "How often did you have hot red chili peppers? Do not count ground red chili peppers."

We’ll start off with this quote, direct from the newly published paper:

Compared with participants who did not consume hot red chili peppers, those who did consume them were more likely to be younger, male, white, Mexican-American, married, and to smoke cigarettes, drink alcohol, and consume more vegetables and meats. They had lower HDL-cholesterol, lower income, and less education.

The Vermont team crunched the data to see what, if any, link existed between chili peppers and mortality. To make the study more accurate, they adjusted for the demographic and socioeconomic status of the participants, along with their personal habits. The results showed a clear correlation between eating spicy chilis and not dying, although the nature of the study means that one doesn’t necessarily cause the other. For instance, it could be down to other foods often consumed with chilis.

[Photo: ktsimage/iStock]

Still, assuming that chilis are indeed magical life extenders, how might they do it? The key ingredient is probably capsaicin, the part that makes them hot. It could be, say the authors, that capsaicin stimulates our cells to prevent obesity, which in turn reduces cardiovascular, metabolic and lung diseases. Capsaicin is also known for its antimicrobial properties, and regular consumption might alter the biome in our gut. A 2009 study concluded that spices could reduce the chance of cancer.

This is all good news for chili lovers, and a great argument to have ready the next time a dinner guest complains that you’ve made the food too hot (as if that’s even possible).

4 powerful probiotic foods that help bulletproof the immune system – NaturalNews.com

4 powerful probiotic foods that help bulletproof the immune system

(NaturalNews) With estimates that the body has 10 times more bacteria than cells (approximately 10 trillion), it becomes pretty clear that maintaining a proper bacterial balance is vital for long-term health. An important factor in that balance is plenty of probiotics (good bacteria) in order to keep the optimal balance of 85 percent good bacteria to 15 percent bad bacteria in check. These probiotic foods will help achieve just that.

Fermented vegetables

Man has been fermenting vegetables for thousands of years as a way to preserve their harvest (much like pickling). However, it has been more recently accepted that fermented vegetables are not just a good preservation system but also an exceptional way to ingest high quality and live probiotics.

Consuming fermented vegetables keep bad bacteria and yeast in check, as the lactic acid producing lactobacilli in these foods alter the acidity in the intestine which helps prevent the overgrowth of unfriendly bacteria, molds, and candida.

One of the most commonly fermented vegetables is sauerkraut, which simply consists of cabbage, salt, and a culture starter if desired. However, nearly any vegetable can be fermented and can be stored for months and even years under the right conditions.


Kefir is a fermented drink that can be made from milk, water, grains, and coconut water. Although it is not a good preservation method, the fermenting of these mediums can produce a probiotic-rich beverage that is not only delicious, but also healing for the digestive system.

Consuming kefir will ensure your body is fed a wide variety of beneficial bacteria that will enhance hydration and recolonize your gut and mucous membranes. It also contains beneficial yeasts that are known to hunt down and destroy pathogenic yeasts in the body, as well as detoxify the liver and fortify the immune system.

All the ingredients you would need to make kefir are your desired liquid, small amount of sugar (not required to start dairy kefir), and a kefir starter (probiotic).


Made from sweetened tea that’s been fermented by a symbiotic colony of bacteria and yeast (a SCOBY, or also known as the "mother" because of its ability to reproduce), kombucha has been around for more than 2000 years. However, it didn’t gain popularity in the West until recently.

Consuming kombucha will introduce a wide array of enzymes and bacterial acids that will detoxify your liver, aid in digestion, improve your joint health, and boost your immune system.

The only ingredients you need to make kombucha are black or green tea, some sugar, and a kombucha starter culture or SCOBY.

Apple cider vinegar

Apple cider vinegar is a type of vinegar made from fermented apples and has pale to medium amber color. It can be substituted in many food preparations for white vinegar, with exponentially more health benefits.

Consuming apple cider vinegar will introduce beneficial enzymes, probiotics, and amino acids that will improve digestion, relieve heartburn, stimulate the lymphatic system, help get rid of candida, and help strengthen the immune system.

Making apple cider vinegar is a double fermentation process. First, apples are fermented and reduced to cider, and then the cider is fermented to create apple cider vinegar.

With all these foods, one can expect to introduce beneficial bacteria, enzymes, and a host of highly digestible vitamins, minerals, and nutrients. This will effectively clean up the digestive system, which will in turn strengthen the immune system as well.

These foods just may be the cheapest and best form of healthcare.

About the author:
Derek Henry took a deadly health challenge that conventional medicine couldn’t solve and self-directed a one-in-a-million health journey that found him happier and healthier than he had been in his entire life. As a result of this rewarding journey, he now spends his time writing, coaching, and educating thousands of people each month who want to enjoy similar results under their own direction.

His signature online program, THRIVE, teaches people how to engineer their own health transformation, by addressing all the holistic factors that he utilized to create his own successful health story. Derek believes that anyone can create the health they desire with the right mentor, details, and motivation to be well.

Is Teff the New Super Grain?

Is Teff the New Super Grain?

August 16, 2016 10:25 am

Credit iStock

When Laura Ingalls, an avid runner from Boston, found out after a routine blood test that she was iron-deficient, she turned to the kitchen instead of the medicine cabinet: She started eating teff.

A grain the size of a poppy seed that hails from Ethiopia, teff is naturally high in minerals and protein. Ms. Ingalls started baking with it, cooking with it, and using it to make hot cereal with coconut oil. Now she loves it so much that she doesn’t run a race without it.

“Teff is like a runner’s super food,” she said. “It’s great as a pre-race meal. It’s high in iron and it’s a whole grain so it provides a slow release of energy, which is exactly what I need.”

Teff has long been a dietary staple for Ethiopia’s legendary distance runners, like the Olympic gold medalist and world record holder Haile Gebrselassie, who called teff a secret to the success of Ethiopian runners. But now teff is becoming a go-to grain for a growing number of Americans.

Endurance athletes like the grain because it’s naturally high in minerals. People who can’t tolerate gluten use teff as an alternative to wheat. And dietitians recommend teff as a way for Americans to introduce more whole grains into their diets.

The growing interest in teff is part of an increasing consumer desire for so-called ancient grains like farro, quinoa, spelt, amaranth and millet. Health-conscious consumers have been gravitating to these grains because they’re nutrient dense and have not been genetically modified.

Sales of ancient grains have risen steeply in the United States in recent years — teff sales rose 58 percent in 2014, according to a report last year by Packaged Facts, a market research firm. Teff has been used commercially in everything from pasta to protein bars and pancake mix.

Julie Lanford, a registered dietitian who teaches nutrition classes to cancer survivors in North Carolina, said she often recommends teff because most Americans consume wheat as their only whole grain. Every plant has a unique assortment of nutrients, and by eating different grains, “you get a variety of different nutrients,” she said.

At home, Ms. Lanford substitutes teff when she makes grits and a version of cream of wheat. She also makes teff porridge with dates and honey for breakfast.

“My 5-year-old loves it,” she said.

But as teff finds its way into American kitchens, farmers a world away in East Africa are watching with reservations.


A father and son winnow teff in Tigray, Ethiopia.Credit Getty Images

Sea Salt vs. Table Salt: Which Is Healthier?

Sea Salt vs. Table Salt: Which Is Healthier?

Time for a dash of salt on that sheet pan of roasted veggies. What do you reach for? Pink Himalayan crystal salt? Hawaiian red salt? Black lava salt? Or, good old Morton’s table salt?

Colorful, exotic sea salts are marketed as minimally-processed, healthful alternatives to refined table salt. Photo credit: Shutterstock

Colorful, exotic sea salts are marketed as minimally-processed, healthful alternatives to refined table salt. But since your individual diet and health influences what you need from salt, it’s worth examining the claims and true differences among salts before you choose.

Processing in Sea Salt vs. Table Salt

It’s true that sea salt undergoes less processing than table salt; it’s produced simply by evaporating water from oceans or salinated lakes. Trace minerals like potassium, calcium and magnesium remain in sea salt, altering its texture, flavor and nutritional content in subtle ways.

Table salt, on the other hand, is mined from salt deposits underground. Manufacturers strip the salt of minerals to yield a uniformly white color, grind it to a fine consistency and add an anti-caking agent like calcium silicate. Finally, most table salts contain added iodine to combat iodine deficiency and goiter.

Many consumers gravitate toward sea salt because of its “close-to-nature” status–and its easy to understand why! We know minimal processing benefits our health when it comes to grains, meats and vegetables, so shouldn’t the same be true for salt?

There’s more to consider.

Trace Minerals

The promise of trace minerals in sea salt is alluring, but experts with the American Heart Association note that most minerals in sea salt occur plentifully in other foods. If you eat a varied diet rich in fruits, vegetables, whole grains and legumes, you likely already consume plenty of potassium, magnesium, calcium and other nutrients.

Sodium Content

By weight, the amount of sodium in sea salt and table salt is roughly equal. That means if you’re trying to keep your sodium intake below the recommended limit of 2,300 milligrams per day, use either type of salt in moderation.

Worthy of note: most sodium we ingest doesn’t come from the salt we add to food, but from packaged and processed food. The most effective change you can make to reduce sodium intake is to eat fewer processed foods and less restaurant fare.


Dietary iodine added to table salt—but not sea salt—protects the health of your thyroid, which in turn helps regulate your metabolism, heart rate, nervous system and many more functions.

Certain foods supply iodine naturally, including seaweed, fish, yogurt and eggs. If you eat these foods regularly (especially seaweed!), you may be getting the recommended 150 micrograms of iodine your body needs in a day.

If your diet is low in iodine, however (which is common), choosing iodized table salt might act as a good insurance policy for thyroid health.

So, What Should I Choose?

The salt you choose depends on your tastes, nutritional status and diet. If you are neither pregnant nor breastfeeding and you regularly eat iodine-rich foods, you might choose sea salts for their beautiful array of colors, textures and flavors. A little jar of special salt makes a charming gift and if you enjoy eating foods close to their natural state, sea salt can complement your cooking.

But sea salt, unlike table salt, does not supply iodine and its trace minerals probably have little effect on your health. Most importantly, remember that sea salt contains as much sodium as table salt, so whatever you choose, use just a sprinkle!

Black Sesame Seeds for Better Digestion and Healthier Bones – NDTV Food


Black Sesame seeds, also known as kala til, are one of oldest condiments known to man. They are highly valued for their oil. “Open Sesame”- the famous phrase from the Arabian Nights symbolizes the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity.

In Japan, whole seeds are found in servings of mixed greens and baked snacks, and tan and black sesame seed varieties are toasted and used to make gomashio, a dry condiment. You will also find sesame seeds sprinkled over sushi rolls. Black sesame seeds are also popularly used in Korean cooking to marinate meat and vegetables. Chefs in tempura restaurants mix black sesame seeds with cottonseed oil for deep-frying. Sesame is also known as SimSim in Africa and used is to make various dishes like Wangila which is made with ground black sesame seeds is mostly presented with smoked fish or lobster.

Black sesame seeds and its oil are used widely across India. The seeds are often blended with warm jaggery, sugar, or palm sugar and made into balls that are eaten as a snack. In Manipur, black sesame is used for the preparation of Thoiding and Singju (a kind of salad). Thoiding is prepared with ginger, chilli and vegetables and is served along with the spicy Singju dish. In Assam, black sesame seeds are used to make Til Pitha and tilor laru (sesame seed sweet balls) during the festival of Bihu.

According to Dr. Rupali Dutta, Chief Nutritionist, SmartCooky, “Black sesame seeds are a good source of energy due to the high fat content. They contain healthy fats like polyunsaturated fatty acids and Omega-6. They also contain fiber, iron, calcium, magnesium and phosphorus.”

Benefits of Black Sesame Seeds

1.Anti-ageing properties: The Chinese believe that the nutrients in black sesame seeds can help in postponing or reversing, certain age-related side effects. As per a study done by Harvard University in 2010, black sesame seeds are rich in vitamin B and iron, and most people who have a vitamin B or iron deficiency show symptoms like hair turning gray, hearing loss and memory loss, all of which are the indicators of ageing.

2. Decreases the risk of cancer: According to Dr.Ronald DePhino, Principal Investigator, M.D.Anderson Cancer Centre, Houston, the sesamin found in sesame seeds is found to protect the liver against the damage caused by free radicals in the body. Also, the seeds are rich in fiber, lignans (cell reinforcements) and phytosterol (phytochemicals), which can protect you against the development of colon cancer.

3. Relief for constipation and indigestion: Dr. Amol Ghosh from N.R.S. Hospial in Kolkata, says, “The black sesame seed can help in curing constipation due to the high fiber content and unsaturated fatty acid content. The oil found in the seed can lubricate your intestines, while the fiber in the seed helps in smooth bowel movements. These seeds also help in clearing up worms in your intestinal tract and improve the digestion process.” Grinding the seeds or soaking them overnight can help make the seeds more digestible.

4. Stabilizes your blood pressure: According to Dr. Sheela Krishnaswamy, Diet, Nutrition and Wellness Consultant, “Black sesame seeds are rich in magnesium that helps prevent hypertension. Poly unsaturated fats and the compound sesamin present in sesame oil are known to keep blood pressure levels in check.”

5. For healthier bones: According to Dr. Gargi Sharma, Nutritionist at Aayna Clinic in Delhi, “Osteoporosis is a condition of fragile bones with an increased susceptibility to fracture. Bone mass tends to decrease after the age of 35, and bone loss occurs more rapidly in women after menopause. Black sesame seeds are abundant in calcium and zinc that your bones strong.”

How to use black sesame seeds?

According to Dr. Anju Sood, a Bangalore-based nutritionist, “You can sprinkle these nutrient-rich seeds over your cereals, noodles or rice. You can also mix them with your yogurt or smoothie to give it that nutty flavour. Also, if you soak these seeds overnight it aids in the absorption of calcium and minerals from the seeds, as well as reduces the effects of oxalic acid found in them that can prevent the absorption of nutrients. People who have a weak stomach or a history of kidney stone, should not consume too much of it.”

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Health Benefits of Drinking Lemon Water

Health Benefits of Drinking Lemon Water

Lemon water is claimed to have powerful health and weight loss benefits. In fact, many celebrities swear by it and there are even diets based entirely on lemons.

But does it live up to the hype?

Lemon water is claimed to have powerful health and weight loss benefits.

This article uses scientific evidence to explore the benefits and myths of lemon water.

What is Lemon Water?

Lemon water is simply the juice from lemons mixed with water.

The amount of lemon you use depends on your personal preference and this drink can be enjoyed either cold or hot.

Some people also choose to add lemon rind, mint leaf or other ingredients.

Lemon water has become a popular morning beverage, since it’s been claimed to help improve your mood, energy levels, immune system and metabolic health.

This is what a glass of lemon water looks like:

Bottom Line: Lemon water is simply water mixed with fresh lemon juice. Additional ingredients can be added.

Lemon Water Nutrition Facts

For the purpose of this article, the definition of lemon water is one glass of water mixed with the juice from half a lemon (1).

This is the nutrient breakdown for one glass:

  • Calories: 9.
  • Sugars: Less than 1 gram.
  • Vitamin C: 25 percent of the RDI.
  • Folate: 1 percent of the RDI.
  • Potassium: 1 percent of the RDI.

One glass does not seem to provide a lot of nutrients, but drinking lemon water is a low-calorie and low-sugar beverage that can boost your vitamin C intake.

For comparison, if you replaced half a lemon with half an orange, it would double the calories and sugar in your drink (2).

Additionally, remember that the exact nutritional value depends on how much lemon juice you add, as well as any other ingredients.

Bottom Line: Lemon water is high in vitamin C, relative to its calorie and sugar content. It also contains trace amounts of folate and potassium.

Lemon Water Contains Antioxidants

Lemon water contains other beneficial substances and is a source of plant compounds called flavonoids.

Many have antioxidant properties that appear to help protect your cells from damage.

Flavonoids from citrus fruits are often linked with benefits for blood circulation, insulin sensitivity and other aspects of metabolic health (3, 4, 5, 6).

Lemon flavonoids also have the potential to reduce oxidative stress and damage, at least in rats (7, 8, 9).

All that said, there are no human studies to support these findings, so they may not be as useful in real life.

Bottom Line: Lemon water contains compounds that may protect your cells and improve metabolic health. However, human studies are needed.

Lemon Water May Help Treat Kidney Stones

Kidney stones are solid mineral formations that collect in the kidneys.

The most common type is made of a substance called calcium oxalate and is typically treated with a compound called citrate.

Increasing the amount of citrate in your urine is thought to prevent calcium from binding with other compounds and forming stones.

In short, citrate restores the urine’s ability to prevent kidney stone formation.

Lemon water contains high amounts of citrate and numerous human studies have found it can successfully help treat kidney stones (10, 11, 12, 13, 14, 15).

It appears to be most effective when used alongside potassium citrate, the supplement form of citrate. However, lemon water may also be a good alternative for those who don’t tolerate potassium citrate as a first-line treatment (10, 13).

Bottom Line: Studies show that lemon water can help treat kidney stones. It appears most effective alongside conventional therapy, but may also be a useful alternative treatment.

Lemon Water has the Benefits of Regular Water

Lemon water is water with a bit of lemon added, which means it has all the benefits of regular water.

Drinking plenty of water is known to have benefits for:

  • Mental health: Optimizes mood and memory.
  • Digestive health: Helps relieve constipation.
  • Exercise performance: Improves athletic performance.

Here’s more information: 7 Science-Based Health Benefits of Drinking Enough Water.

Bottom Line: Drinking enough water has many health benefits. It can help you lose weight, feel great and improve your athletic performance.