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) 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

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).

Kombucha

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?

August 16, 2016 10:25 am
Photo

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.

Photo

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

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.

Iodine

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

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.”

Like the Article? Share it!

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:

• Weight loss: Increases feelings of fullness and boosts metabolism slightly, which can help with weight loss.

• 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.

Easy Steel Cut Oatmeal Recipe with Coconut Oil and Cinnamon: Wake Up Right!

May 3, 2016 by Emily Monaco

Oatmeal is a classic breakfast food — and for good reason. It’s hearty, tasty, and it’s very simple to prepare. Steel cut oatmeal in particular has a chewy texture that rolled oats just don’t bring to the table. They may take a bit longer to cook, but they’re not high-maintenance, and the result is absolutely worth it.

The first key to the success of this oatmeal is combining steel cut oats with oat bran. The steel cut oats add the chewy factor you crave, but the oat bran adds a luxurious creaminess to the mix.

A dash of cinnamon and a pinch of salt lend flavor, and when topped with extra-virgin coconut oil and coconut sugar, the steel cut oatmeal takes on a slightly tropical flavor. The former has staying power, keeping you full all morning, while the latter adds just the right amount of sweetness without sending your glycemic index through the roof.

You might think that steel cut oatmeal is too time-consuming for a weekday morning, but I enjoy this oatmeal pretty much every day: just set it on the stove and let it bubble over a very low heat as you’re getting ready, stirring a few times as you think of it. Adding the milk of your choice to the top has the added benefit of cooling the just-cooked oats down enough to eat them before having to get out the door.

Steel Cut Oatmeal with Coconut Oil and Cinnamon

Serves 1

Ingredients
1/4 cup organic steel-cut oats
1/8 cup oat bran
1 cup water (more as needed)
1 teaspoon ground cinnamon
1 pinch salt
1/3 cup milk (dairy, almond, soy…)
1 tablespoon extra-virgin coconut oil
1 tablespoon coconut sugar

Directions

Combine the oats, oat bran, water, cinnamon, and salt in a saucepan. Set over a low heat, and cook, stirring occasionally, for 20-30 minutes. If you have the time to stand a the stove for a few moments, you can make this step go even faster by bringing the oats to a boil over high heat first, before reducing the heat.

When the oatmeal is cooked, pour into a bowl and top with the milk, coconut oil, and coconut sugar. Enjoy!

Basil- Herb That Protects DNA, Prevents Diabetes, Cleans Bloodstream, Destroys Cholesterol & Improves Vision

Basil is known as the king of herbs. Basil is an excellent source of a variety of key nutrients, including vitamin C, calcium, vitamin A, phosphorus, magnesium, potassium and iron. The chemical compounds present in basil leaves and flowers have disease preventing properties. They are not only delicious but offer the body a variety of health benefits, including the prevention of certain cancers and cholesterol problems.

Great Uses And Benefits Of Basil Leaf Herb

Kidney Stones

Basil can be used to strengthen your kidneys. In cases of stones in your kidney, the juice of basil leaves mixed with honey and taken daily for 6 months will expel them through the urinary tract.

Fight Viruses and Infections

Basil essential oils have been found to exhibit anti-microbial activity against a wide range of bacteria, yeasts, molds and viruses. This means you can add protection against the candida virus and various forms of skin irritations to the long list of proven benefits of basil.

Headaches

Basil is a good headache remedy. Boil leaves in half a quart of water, cooking until half the liquid remains. Take a couple of teaspoons an hour with water to relieve your pain and swelling. You can also make a paste of basil leaves pounded with sandalwood to apply to your forehead to relieve headache and provide coolness in general.

DNA Protection

Basil leaves come complete with an array of antioxidants and other wonderful phytonutrients. Some of these phytonutrients, orientin and vicenin, which are in the flavonoid family, have been found to “protect cell structures as well as chromosomes from radiation and oxygen-based damage.” – whfoods

Protects heart and blood vessels

This plant is high in vitamin B6 and magnesium. Magnesium prevents heart attacks and strengthens the cardiovascular system. B6 prevents the accumulation of harmful ingredients, like homocysteine. Moreover, it lowers the risk of arrhythmia and provides relaxation of the muscles.

Prevent Diabetes

Basil extracts reduce sugars as well as free radicals in your body. Studies were conducted regarding how basil extracts affect your glycemic index, which concluded that it may have the possibility to inhibit diabetes.

Boost Immune System

Eating fresh basil leaves regularly will give your immune system a boost. Studies show that the various chemical compounds in basil may improve the body’s production of infection-fighting antibodies by up to 20 percent. For best results, use fresh basil rather than dried versions.

Anti-ageing

Basil contains antioxidants that will fight off the wrinkles that can be caused by free radicals and it is also said to tighten and the firm up the skin, making it look more youthful and fresh.

Improves Vision

Just 100 grams of fresh basil leaves provide the recommended daily dose of vitamin A. Vitamin A has antioxidant properties and is essential for healthy vision. Fresh basil juice is an effective remedy for sore eyes and night-blindness, which is commonly caused by Vitamin A deficiency. For sore eyes, put two drops of black basil juice into the affected eye daily before going to bed.

7 Alternative Grains and Seeds to Incorporate into Your Diet

Filling and simple to cook, rice is a food staple in many cultures around the world. Yet, it’s just one of the many grains and seeds that are an excellent source of nutrition. mental_floss spoke with Melanie Sherman, Registered Dietician and founder of Westside Nutrition and Wellness, about the unique properties of seven often-overlooked grains and grain substitutes.

1. WILD RICE

Ready to leave white rice behind but wary of venturing too far out of your comfort zone? Wild rice (which isn’t technically a rice) contains almost twice the protein of brown rice and is high in several B vitamins, manganese, zinc, potassium, phosphorus, and magnesium. According to one study, it has 30 times more antioxidants than white rice. It grows in lakes, bays and tidal rivers (although most commercial rice is grown in man-made lakes); these difficult growing conditions make it more expensive than other grains.

For best results, wild rice should be soaked before cooking. “Sometimes soaking can make the grain more digestible, or change the nutrient content,” Sherman says. This will also help eliminate phytic acid, which can limit the absorption of essential minerals like iron, zinc and calcium. Although Sherman says that not all grains need to be soaked, wild rice and buckwheat benefit from it. Whether or not you choose to soak your grains, Sherman adds that every grain needs to be washed before cooking.

2. AMARANTH

Amaranth is a small seed with a fine texture, making it a popular choice to add to baked goods, cereals, or porridge. According to the Whole Grains Council, its protein content is much higher than other grains at 13-14 percent, and amaranth is considered a "complete" protein because it contains the amino acid lysine (something missing in most other grains). It can be cooked by boiling it in water (for 20 minutes), but can also be toasted and sweetened for a dessert. You can also try popping amaranth like corn kernels for a popcorn substitute.

3. MILLET

A grain with a sweet, nutty flavor, Sherman recommends cooking millet as a porridge with dried apricots. (Sweeten the porridge with apple juice instead of brown sugar for a healthy twist.) It also works well in a hot pilaf with other grains and vegetables.

Sherman says, “Millet is highly nutritious, a good source of phosphorous and magnesium as well as copper and manganese.” She also notes that because millet is a goitrogen, a type of food that can have negative health effects on your thyroid, it is wise to eat it in moderation, especially if you have any autoimmune or thyroid conditions. Millet doesn’t typically serve well cold, as it tends to stick together as it dries, but it’s versatile and quick to cook (10 to 25 minutes).

4. TEFF

Grown mainly in Ethiopia and Eritrea, teff is a good source of protein, zinc, vitamin B6, and iron, and has a great balance of amino acids (although slightly lacking in lysine). The size of a poppy seed, teff has a notably high amount of calcium — about 123 mg per cup, the same amount found in 1/2 cup of spinach. The fine grains are ground into a flour and then fermented to make the flat crepe-like bread called injera (a traditional Ethiopian dish), on which hot foods like vegetables and meat are served.

5. WHEATBERRY

Wheatberry goes great with green vegetables or in a sweet salad with cranberries, orange, and cheese. It contains all the elements of a whole wheat kernel: the bran, germ, and endosperm, which provide a wider spectrum of nutrients than do processed grains like white rice (which has the bran and germ stripped for a greater shelf life). Wheatberry is also a good source of iron and fiber.

Wheatberry takes about 50 minutes to cook, relatively longer than most grains, but if you make a whole batch it will keep throughout the week (it’s also great cold). You can also experiment with the flavor by toasting the wheat berries before cooking; just heat them in the pot before adding water.

6. QUINOA

You’ve likely seen quinoa on restaurant menus, but might not have tried cooking it at home—which is a shame, because the fluffy seed only takes about 10 to 15 minutes to cook.

“It is exceptionally high in protein, fiber, and is low on the glycemic index," Sherman says of quinoa. "It is also a great source of many nutrients including manganese, copper, phosphorous and magnesium.” She also notes that quinoa has a protective coating made of chemical compounds called saponins, which can cause a bitter taste. To prevent this, it should be washed under running water while rubbing the grain to remove any remaining bitterness. (Although most quinoa sold today is pre-treated to remove the saponin, many still like washing it just to make sure.)

7. BUCKWHEAT

Though it’s a seed, buckwheat is treated like a grain in a culinary sense.You could cook the buckwheat as a hot cereal for breakfast, or grind it into flour to make pancakes or crepes. The toasted version is used for kasha varnishkes, a traditional Eastern European dish of pasta noodles, kasha (toasted buckwheat), and onions.

“Buckwheat has similar health benefits to whole grains in that it’s high in fiber and vitamins and minerals," Sherman says. "It’s great in terms of cholesterol management, and blood sugar control.” Plus, it’s easy to cook—it takes just 20 minutes.

May 2, 2016 – 3:00pm

Tomatoes: Health Benefits & Nutrition Facts

Tomatoes are ubiquitous in the American diet. They appear in sauces, salads, juices, soups and elsewhere. Their prevalence is good news; tomatoes are healthful as well as tasty and versatile. They are especially lauded for their cardiovascular benefits.

"Tomatoes are low in calories, (about 25 calories per one medium-size tomato) yet filled with nutrition," said Heather Mangieri, a Pittsburgh-based registered dietitian and nutritionist, health author and spokesperson for the Academy of Nutrition and Dietetics. They are good sources of several vitamins, minerals and phytonutrients, especially the carotenoid lycopene, which gives tomatoes their vibrant red color.

But Americans didn’t always take advantage of tomatoes’ goodness. Tomatoes were used as a decorative plant until the late 1800s. People thought tomatoes were poisonous, probably because they belong to the nightshade family, according to the Texas A & M University horticulture department. (Tomatoes do, in fact, contain alkaloids that can cause adverse reactions in some people.)

However, while people in North America were shunning tomatoes, indigenous peoples in South America, as well as Europeans, were chowing down. Tomatoes are native to the region of Colombia, Ecuador, Peru, Bolivia and Chile. Around the 1500s, Spanish conquistadors began shipping them around the globe.

Italians were among the first Western populations to embrace the tomato. In Italy, a tomato is a pomodoro, or golden apple, which probably refers to yellow- or orange-colored tomatoes. The French sometimes call them "love apples" — pomme d’amour, according to the George Mateljan Foundation’s World’s Healthiest Foods website.

Fruit or vegetable?

Whether a tomato is classified as a fruit or a vegetable depends on whom you ask. A botanist would tell you that a tomato is a fruit as well as a berry because it develops from a single fertilized ovary.

A chef or U.S. politician, however, might disagree. In 1886, in a tax lawsuit with a tomato importer, the Supreme Court ruled that tomatoes are vegetables, according to National Geographic. The U.S. Department of Agriculture lists tomatoes and tomato products in the vegetable group in the National Nutrient Database. But the primary reason we think of tomatoes as vegetables is their savory taste, which we associate with main meals rather than dessert or snacks.

There are hundreds of varieties of tomatoes. They can bered, pink, yellow, orange/tangerine, green, purple, brown, or black, according to World’s Healthiest Foods. Among the largest varieties are beefsteak and beef master tomatoes. Roma tomatoes are medium in size, and cherry and grape tomatoes are small.

The term "heirloom tomatoes" has several different meanings. Traditionally, the term refers to seeds that get handed down from generation to generation within a family. But there are also "commercial heirloom" tomatoes in the marketplace, which are often produced from cross-breeding and open pollination.

Nutrient profile

"Tomatoes are high in fiber and a good source of vitamin A, C, B2 … folate and chromium," said Mangieri. The vitamins act as antioxidants, which neutralize free radicals to stop the condition of oxidative stress, according to an article in Pharmacognosy Review. Free radicals cause cell damage and disruption that can contribute to diseases. The minerals play important roles in ensuring the body functions properly.

"There are also a variety of carotenoids [including lycopene and beta-carotene], the phytonutrients that are thought to play a role in chronic disease prevention," said Mangieri. Mangieri noted that cooking tomatoes increases the amount of lycopene you absorb.

"Tomatoes are also rich in potassium, a mineral that Americans fall short on in their diet. One medium tomato contain almost 300 mg of potassium," said Mangieri. "One cup of tomato juice contains 534 milligrams of potassium, and a half-cup of tomato sauce has 454 milligrams." Potassium is associated with heart health and proper nerve and muscle function.

Here are the nutrition facts for tomatoes, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Health benefits

Heart health

Lycopene is thought to reduce the risk of heart disease, said Mangieri. A 2011 review of studies on lycopene and heart disease, published in Current Medicinal Chemistry, found that most research supports the positive relationship between lycopene intake or low-dose supplementation and reduced risk of heart disease. This is likely due to two of lycopene’s actions involving fats in the bloodstream. Lycopene, and some other phytonutrients, can lower lipid peroxidation. Lipid peroxidation is when fats in the blood are damaged by oxygen and in excess can trigger gradual blocking of blood vessels (atherosclerosis). Lycopene has also been shown to result in lowered LDL (bad) cholesterol and triglyceride levels.

Beta-carotene may help lower the risk of metabolic syndrome, at least in middle-age and elderly men, a study published in the Journal of Nutrition found. Metabolic syndrome is characterized by high blood pressure, high blood sugar, abnormal cholesterol levels and excess fat around the waist. It is often considered a precursor to heart disease and diabetes. In the study, men with the most beta-carotene intake had the lowest risk of metabolic syndrome, as well as reduced waist circumference. Scientists suspect this is the result of beta-carotene’s antioxidant activities.

Phytonutrients in tomatoes can also help reduce excessive platelet clumping, which can lead to unwanted clotting and blood vessel blockages, according to a study of 19 fruits and 26 vegetables published in Blood Coagulation Fibrinolysis. The study found tomatoes to be among the most effective foods in this regard.

Vitamin C, too, is linked to a reduced risk of cardiovascular disease. A 2015 study published in The American Journal of Clinical Nutrition looked at more than 100,000 people and found that those who ate the most fruits and vegetables had a 15 percent lower risk of developing heart disease. Those with the highest vitamin C levels in their plasma had even more reduced rates of heart disease. Scientists theorize that vitamin C may have cardiovascular benefits because it is an antioxidant. It also may lower bad LDL cholesterol and keep arteries flexible, according to the University of Maryland Medical Center.

"A diet rich in potassium helps to offset some of sodium’s harmful effects on blood pressure," said Mangieri. This is because potassium promotes vasodilation, or widening of the blood vessels, which decreases blood pressure. One study of 12,000 adults, published in Archives of Internal Medicine, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day.

Antioxidant power

Though most of the phytonutrients and vitamins in tomatoes have potent antioxidant properties, lycopene is a standout. In a test tube study published in Archives of Biochemistry and Biophysics, researchers found that lycopene was most effective at deactivating singlet oxygen (a harmful free radical) of all the carotenoids. This could be because lycopene has a unique molecule shape that is highly effective in deactivating free radicals.

Strong bones

Lycopene may promote bone health and help prevent the development of osteoporosis. A study published in the Journal of Bone and Mineral Research found that participants with higher levels of lycopene in their blood were less likely to experience hip or nonvertebral fracture. Furthermore, a study published in Osteoporosis International found that postmenopausal women who added lycopene to their diets for four months saw decreased bone resorption (breakdown of bones).

Eyesight

Tomatoes contain both vitamin A and beta-carotene, which can turn into vitamin A when digested. Vitamin A is known to be necessary for vision. It is required to keep the retina working correctly and for low-light and color vision, according to the Linus Pauling Institute at Oregon State University. It also plays a role in eye development.

Digestion

Mangieri noted tomatoes’ high fiber content, which fills about 9 percent of your daily needs per cup. This can help promote smooth digestion, healthy stool bulk and regularity, which helps maintain colorectal health. According to the Mayo Clinic, a high-fiber diet may help reduce the risk of hemorrhoids and diverticulitis (small, painful pouches on the colon).

Skin

Tomatoes’ vitamin C and vitamin A content is good for your skin. According to the Linus Pauling Institute at Oregon State University, vitamin C is necessary for collagen production, which keeps your skin looking youthful and aids in wound healing, and vitamin A is a compound in retinoids, which are popular in anti-aging skin treatments.

Beta-carotene may help protect against sunburn, according to a meta-analysis published in Photochemistry and Photobiology. The researchers looked at several studies and found that participants who took beta-carotene supplements for 10 weeks had lower rates of sunburn. For each month of additional supplementation, the protection level increased.

Cancer prevention

A 1999 review published in the Journal of the National Cancer Institute found that tomatoes and lycopene were associated with reduced risk of cancers of the prostate, lung, stomach, pancreas, colon and rectum, esophagus, oral cavity, breast and cervix. The associations were strongest for prostate, lung and stomach cancers.

Much research has focused on the relationship between reduced prostate cancer risk and tomatoes. For example, a large-scale study of nearly 50,000 men published in the Journal of the National Cancer Institute found an inverse relationship between lycopene from tomatoes and prostate cancer risk. Men with the highest levels of lycopene were 21 percent less likely to develop prostate cancer than those with the lowest lycopene levels.

Another study published in PloS One found that alpha-tomatine, a saponin phytonutrient in tomatoes, was associated with the death of prostate cancer cells in a laboratory setting. Alpha-tomatine was also associated with anti-growth effects in non-small cell lung cancer cells, according to a study in Cell Biochemistry and Biophysics.

A 2015 review published in the Journal of Cancer Prevention found that lycopene lowered the risk of stomach cancer through its antioxidant actions. Researchers looked primarily at participants who smoked, suffered from chronic inflammation or had elevated levels of stomach bacteria Helicobacter pylori, though they noted that poor diet and family history could also be risk factors lessened by lycopene.

Stroke

Lycopene may decrease stroke risk, at least in men. According to a 12-year study published in Neurology, middle-age men with the highest levels of lycopene in their blood had a 55 percent reduced rate of any kind of stroke. They had a 59 percent reduced rate of strokes from blood clots, the most common kind.

Cognition

The beta-carotene in tomatoes may help protect against cognitive decline. A study published in JAMA found that men who took beta-carotene supplements long term — the study covered 18 years — were less likely to lose cognitive abilities. Men who took beta-carotene supplements for only one year did not see results. The authors speculate that the long-term results were the result of beta-carotene acting as an antioxidant, but could also be the result of lifestyle factors or other characteristics. More studies are needed.

Additionally, some studies have linked diets with tomatoes to a reduced risk of neurological diseases, including Alzheimer’s disease, according to World’s Healthiest Foods.

Asthma

Some small-scale studies suggest that the lycopene content in tomatoes may help asthma sufferers. One study, published in Free Radical Research,found that taking tomato extract reduced lung inflammation. Another study, published in Allergy, found that a daily dose of lycopene for a week reduced exercise-induced asthma in 55 percent of participants. Researchers suspect this was because of an antioxidant effect in the lungs.

Nerve, muscle and cell health

"Tomatoes are rich in potassium, a mineral that helps nerves and muscles communicate," said Mangieri. For example, potassium helps regulates your heart beat. "It helps move nutrients into cells and waste products out of cells," she added.

Risks of eating tomatoes

Like many fruits and vegetables with edible skins, tomatoes are often covered in pesticides. Tomatoes ranked ninth on the Environmental Working Group’s annual Dirty Dozen list, which compiles the fruits and vegetables with the most pesticides. Try to buy organic tomatoes if you can.

The leaves of a tomato plant should not be eaten. They contain large concentrations of alkaloids, according to World’s Healthiest Foods.

If eaten in reasonable amounts, tomatoes should produce no serious side effects. If you eat an abundance of tomatoes daily, however, you may experience problems from having too much lycopene or potassium. Consuming more than 30 mg of lycopene daily could potentially cause nausea, diarrhea, indigestion and bloating, according to the American Cancer Society.

People with serious hyperkalemia, or too much potassium in their blood, should talk to their doctors about the appropriate amount of tomato consumption. According to the National Institutes of Health, hyperkalemia can result in irregular heartbeats and other cardiovascular problems, as well as reduced muscle control.

Enjoying tomatoes

Mangieri, a self-described tomato lover, provided some tips on incorporating more tomatoes into your diet. She said:

• Tomatoes are definitely better fresh, but that does not mean that you can’t enjoy them in the winter months. Place fresh tomatoes in zip-lock bags and freeze them for the winter. They can be used to make soups, stews and chili during the colder months.
• Add a layer of fresh, sliced tomatoes to lasagna. It’s a great way to boost the nutrients of this dish.
• Eat baby tomatoes with hummus or low-fat dressing.
• Fresh tomatoes sliced with fresh mozzarella, topped with fresh basil then drizzled with olive oil.

Additional resources

• World’s Healthiest Foods: Tomatoes
• FDA: Storage and Handling of Tomatoes
• USDA: U.S. Tomato Statistics