5 Black-Eyed Pea Benefits, Including Relieving Constipation

If you google black-eyed peas, you're sure to find a lot of results of the famous American hip-hop band. Black-eyed peas, the edible beans, might not make you dance, but this article should get you excited about the benefits of these tasty little legumes. Why? Because black-eyed pea benefits are pretty amazing.

To many they're not only hearty and healthy, but they're also lucky. That's right some cultures consider black-eyed pea consumption a sure way to start off a prosperous and good luck-filled new year. That because these anti-inflammatory foods are that good for you!

What Are Black-Eyed Peas?

The black-eyed pea (Vigna unguiculata), also called black-eyed bean, cowpea or southern pea, is an annual plant from the pea family (Fabaceae) and is grown for its edible legumes. Black-eyed pea plants are believed to be native to West Africa but are widely grown in warm regions around the world.

Black-eyed peas get their name from their appearance. They're cream-colored with a little black spec that resembles an eye. Although their name would make you think they're a type of pea, black-eyed peas are actually beans.

Nutrition Facts

Black-eyed peas have a lot to brag about when it comes to nutrition. Just one cup of cooked black-eyed peas contains about:

160 calories
36 grams carbohydrates
5.2 grams protein
0.6 gram fat
8.2 grams of fiber
210 micrograms folate (52.5 percent DV)
1305 international units vitamin A (26 percent DV)
86 milligrams magnesium (22 percent DV)
211 milligrams calcium (21 percent DV)
690 milligrams potassium (19.7 percent DV)
0.2 milligram thiamine (13.3 percent DV)
0.2 milligram riboflavin (11.8 percent DV)
2.3 milligram niacin (11.5 percent DV)
1.7 milligrams zinc (11.3 percent DV)
1.9 milligrams iron (10.6 percent DV)
84 milligrams phosphorus (8.4 percent DV)
0.1 milligrams vitamin B6 (5 percent DV)
Related: Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health)

Health Benefits

1. Improve Digestion

One of the biggest black-eyed pea benefits is the high levels of dietary fiber, which helps to promote regular bowel movements and improve the health of the entire body, especially the digestive system. The large amount of fiber contained within black-eyed peas absorbs water in the digestive tract, swells up and carries waste products out of the body. Thanks to being a high-fiber food, black-eyed pea consumption can help prevent constipation, which is always a good thing.

In addition, black-eyed peas and other beans are often associated with excessive flatulence, but research debunks this commonly believed myth. Research conducted by Arizona State University's School of Nutrition and Health Promotion and the University of Colorado Springs Department of Health Sciences examined the perceptions of excessive gas from bean consumptions among adults in three separate feeding studies. Participants consumed a half cup of beans daily for either eight weeks or 12 weeks.

The findings, published in Nutrition Journal, were surprising. Only 19 percent of participants who consumed black-eyed peas saw an increase in flatulence, while less than half reported increased gas from eating pinto or baked beans. In addition, only 3 percent to 11 percent reported increased flatulence across all the studies. Ultimately, researchers concluded: People's concerns about excessive flatulence from eating beans may be exaggerated.

2. Prevent Anemia Getting adequate iron in your diet prevents anemia, which can cause fatigue and weakness. Anemia occurs when your blood has a lower than normal number of red blood cells or if your red blood cells don't have enough hemoglobin. Hemoglobin is an iron-rich protein that gives your blood its red color and helps those cells bring oxygen from your lungs to the rest of your body.

Aside from being high in iron, black-eyed pea benefits also include being high in folate, a B vitamin needed to make normal red blood cells. This is important to note since low levels of folate can cause anemia.

3. Lower Blood Pressure

Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease. Some studies have linked low potassium in the diet with high blood pressure. It's also been shown that heart attack patients who have moderate potassium levels (between 3.5 and 4.5 mEq/L) have a lower risk of death. One cup of black-eyed peas offers you just about 20 percent of your daily potassium needs.

In addition to lowering blood pressure, black-eyed pea benefits also include staving off coronary heart disease, truly making this bean a heart-healthy food.

4. Increase Folate Intake

Black-eyed peas are especially high in folate, which is a water soluble B vitamin that plays a slightly different role from the other B vitamins because it doesn't participate in energy metabolism. Folate's main function is to help the body make new cells, specifically by playing a role in copying and synthesizing DNA. It also helps the body utilize vitamin B12 and amino acids.

A folate deficiency can cause anemia, poor immune function and poor digestion. For pregnant women, a deficiency in folate can lead to neural tube defects, such as spina bifida. People most at risk of a folate deficiency include pregnant and breast-feeding women, people with liver disease, alcoholics, those on kidney dialysis, and people on medications for diabetes, diuretics and methotrexate.

Just one cup of black-eyed peas can supply over half of your daily folate needs, which means that two cups could completely supply your requirements for the day.

5. Boosts Skin and Eye Health

Black-eyed peas are surprisingly high in vitamin A. They have over a quarter of your daily vitamin A needs in one cup. Not only does vitamin A help form and maintain healthy skin and mucus membranes, but it produces the pigments in the retina of the eye.

Don't limit yourself to carrots when it comes to improving your eyesight because the vitamin A in black-eyed peas can promote good vision, especially in low light. So keep eating your orange fruits and vegetables to improve your skin and eye health, but now you can add black-eyed peas to the mix because black-eyed pea benefits include protecting your vision and your skin.



Black-Eyed Peas vs. Navy Beans

You may be wondering how black-eyed pea benefits and nutrition stack up to other beans. Here's a comparison with navy beans:

Black-eyed peas and navy beans are both rich in fiber, making them great at preventing constipation and encouraging a healthy digestive system.

Both have dietary fiber that can keep you fuller longer and help you maintain normal blood sugar levels.

Both are high in potassium, which is excellent for keeping blood pressure at a healthy level and improving heart health.

Both are excellent sources of folate as well as iron, which make them great at preventing anemia.

Navy beans have no vitamin A in them whatsoever, while black-eyed peas have 1,305 international units of vitamin A in one cup.

The large amount of vitamin A in black-eyed peas can help skin and eye health, but navy beans do not offer these benefits.

Navy beans contain significantly more calcium than black-eyed peas. Calcium is essential for the development and maintenance of strong bones and teeth and helps the heart, nerves, muscles and other body systems work properly. It is probably best known for helping prevent osteoporosis.

Black-eyed peas cook quickly, from 30 to 60 minutes, while navy beans take 1.5 to two hours.

Interesting Facts

Cultivated since prehistoric times in China and India, black-eyed peas are related to the mung bean.

The ancient Greeks and Romans are said to have preferred them over chickpeas.

Records show they were brought to the West Indies from West Africa by slaves around 1674.

In the Southern U.S., eating black-eyed peas and collard, turnip or mustard greens on New Year's Day is considered good luck. The black-eyed peas symbolize coins, and the greens symbolize paper money.

They're a key ingredient in the classic soul food recipe known as Hoppin John, which is mainly black-eyed peas, rice and smoked pork.

In Portugal, black-eyed peas are served with boiled cod and potatoes, with tuna, and in salads. Texas caviar is made from black-eyed peas marinated in vinaigrette-style dressing and chopped garlic, served cold.

In West Africa and the Caribbean, a traditional dish called akara is made of mashed black-eyed peas with salt, onions and/or peppers. The combination then gets fried to create the final product. Farmers love black-eyed peas because they return nutrients, particularly nitrogen, to the soil.

How to Cook

You can purchase dried or canned black-eyed peas at your local grocery or health store. I recommend dried over canned, but if you buy canned then opt for organic and no salt added (and ideally a BPA-free can). For dried beans, select those that are dry, firm, uniform in color and not shriveled.

You should store dried black-eyed peas at room temperature in a sealed container out of heat and sunlight. Canned beans can also be stored at room temperature in a cool, dry place.

How to Prepare Dried Black-Eyed Peas:

Soaking is optional. If you want to soak them first, place the dried peas in a large pot and cover with about 4 inches of water. Soak the peas overnight, then drain and rinse. If you don't have the time or desire, you can quick soak the peas by bringing them and the water to a boil for 2 minutes. Remove them from the heat, cover the pot, and soak the peas for 1 hour, drain and rinse the peas.

In a pot, combine black-eyed peas and just enough water to cover the peas. Optional additions include: a pinch of sea salt, a chili pepper, a bay leaf and/or a splash of olive oil. Bring mixture to a boil, cover, and simmer until peas are tender but not mushy (about 25-30 minutes). Black-eyed peas make a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip.



Risks and Side Effects

Beans are well-known for causing flatulence or gas, but the possibility of black-eye peas making you gassy varies from person to person or not happen at all, as research shows. If you do have any trouble digesting black-eyed peas, digestive enzymes can help.

Final Thoughts

Black-eyed peas aren't peas at all they're beans.

Farmers love black-eyed peas because they return nutrients, particularly nitrogen, to the soil.

Black-eyed pea benefits include improving digestion, preventing anemia, lowering blood pressure, increasing folate intake, and promoting skin and eye health.

Black-eyed peas make a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip

Apricot Benefits the Liver, Eyes & Digestive System

Known for its tart flavor and distinct apricot color, this nutritious fruit is good for so much more than just making jams or baked goods. Boasting an extensive nutrient profile and a long list of benefits, the apricot is equally rich in both flavor and health-promoting properties just like apricot seeds.

The apricot is a type of edible fruit that comes from the apricot tree. It is a member of the Prunus, or stone fruit, genus of trees, which also includes plums, cherries, peaches, nectarines and almonds. Believed to be native to either Armenia, China or Japan, apricots are now widely cultivated worldwide.

Apricots are considered a nutrient-dense food and are low in calories but high in fiber, vitamin A and vitamin C. They have also been credited with a wide range of health benefits, from reducing inflammation to treating dry eyes and more. Plus, they're super versatile and can be eaten raw or used in baking and cooking, making them a great way to give your diet a healthy upgrade.

Apricot Benefits
Protects the Liver
High in Antioxidants
Reduces Inflammation
Supports Regularity
Promotes Eye Health

1. Protects the Liver

Besides being the largest internal organ in the human body, the liver is also one of the most important. It has a long list of functions, from producing proteins that help blood clotting to breaking down fats to produce energy.

Some research suggests that the apricot fruit benefits the health of your liver and may even protect against liver disease.

In one animal study published in the British Journal of Nutrition, apricot was able to protect against liver damage as well as fatty liver, a condition characterized by the accumulation of fat in the liver.  Another animal study out of Turkey found that supplementing rats who had part of their livers removed with sun-dried organic apricot helped promote liver regeneration.

Consuming an anti-inflammatory diet, reducing your stress levels and getting in more physical activity can also help give your liver function a boost.

2. High in Antioxidants

In addition to supplying a wide array of important micronutrients, apricots are also loaded with antioxidants. Antioxidants are compounds that protect against free radicals and prevent damage to cells. They may also reduce the risk of certain chronic conditions like heart disease and cancer. 

Apricots are loaded with carotenoids, a type of pigment with antioxidant properties. According to one study published in the Journal of Agricultural and Food Chemistry, apricots are especially high in carotenoids like beta-carotene, beta-cryptoxanthin and gamma-carotene.

Besides apricots, other fruits and vegetables, as well as herbs and spices like turmeric and cilantro, are also high antioxidant foods that you can easily incorporate into your diet.

3. Reduces Inflammation

Inflammation is not necessarily a bad thing. In fact, it's a perfectly normal response triggered by the immune system to keep out foreign invaders and protect the body from injury.

Chronic inflammation, on the other hand, can wreak havoc on your body and contribute to diseases like heart disease, diabetes and rheumatoid arthritis.

Some studies have found that apricots could possess potent anti-inflammatory properties to help protect against disease. The apricot seeds, in particular, are believed to be effective in relieving inflammation. In one animal study, giving rats apricot kernel oil extract helped protect against ulcerative colitis, a type of inflammatory bowel disease.

Other anti-inflammatory foods include leafy green vegetables, beets, broccoli, blueberries and pineapple.



4. Supports Regularity

Apricots are loaded with fiber, providing about 3.1 grams or up to 12 percent of your daily needs in just one cup.

Fiber moves through the body undigested, helping add bulk to stool and prevent constipation. One analysis composed of five studies showed that increasing fiber intake helped increase stool frequency in patients with constipation.

Sweet apricot seeds, which are commonly sold as snack foods, can supply even more fiber. A 1/4-cup serving contains an estimated five grams of fiber, meeting up to 20 percent of your daily fiber needs.

In addition to apricots, other high-fiber foods that can help alleviate constipation include fruits, vegetables, legumes, nuts and seeds.

5. Promotes Eye Health

Apricots are an excellent source of vitamin A. Just one cup of raw apricots can knock out 60 percent of the vitamin A you need for the entire day while a cup of dried apricot can nearly fulfill your daily vitamin A requirements all on its own.

Vitamin A plays a central role when it comes to eye health. In fact, vitamin A deficiency can result in symptoms like night blindness, dry eyes and vision loss.

Besides being rich in vision-boosting vitamin A, apricots may benefit eye health in other ways. A 2016 animal study, for example, showed that applying apricot kernel extract topically helped reduce dry eyes by promoting tear fluid production in mice.

Other top vitamin A foods include beef liver, sweet potato, carrots, kale and spinach.

Apricot Nutrition

Raw apricots are low in calories but high in fiber, vitamin A, vitamin C and potassium as well as several other important micronutrients. They also contain a good amount of carbohydrates, with most of the apricot calories coming from carbs rather than fat or protein.

One cup of raw apricot halves contains approximately:
74.4 calories
17.4 grams carbohydrates
2.2 grams protein
0.6 gram fat
3.1 grams fiber
2,985 international units vitamin A (60 percent DV)
15.5 milligrams vitamin C (26 percent DV)
401 milligrams potassium (11 percent DV)
1.4 milligrams vitamin E (7 percent DV)
5.1 micrograms vitamin K (6 percent DV)
0.1 milligram copper (6 percent DV)
0.1 milligram manganese (6 percent DV)
0.9 milligram niacin (5 percent DV)

In addition to the nutrients above, apricot also contains some riboflavin, vitamin B6, pantothenic acid, magnesium and phosphorus.

The dried apricots nutrition profile varies a bit. Dried apricots contain over four times as many calories and carbohydrates but also provide a more concentrated amount of fiber, vitamin A, potassium, vitamin E and other micronutrients.

One cup of apricot dry fruit contains approximately:
313 calories
81.4 grams carbohydrates
4.4 grams protein
0.7 gram fat
9.5 grams fiber
4,686 international units vitamin A (94 percent DV)
1,511 grams potassium (43 percent DV)
5.6 milligrams vitamin E (28 percent DV)
0.4 milligram copper (22 percent DV)
3.5 milligrams iron (19 percent DV)
3.4 milligrams niacin (17 percent DV)
0.3 milligram manganese (15 percent DV)
41.6 milligrams magnesium (10 percent DV)
0.2 milligram vitamin B6 (9 percent DV)
92.3 milligrams phosphorus (9 percent DV)
Additionally, dried apricots contain some pantothenic acid, calcium, selenium, vitamin K and riboflavin.



Apricot vs. Peach

It's easy to confuse apricots and peaches. Not only do they belong to the same family of fruits, but they share quite a few similarities in both their appearance and the nutrients that they provide.

Apricots are smaller than peaches and have yellowish-orange flesh covered with fuzz. Peaches, on the other hand, are slightly larger, can range in color from white to bright yellow or red, and like apricots are covered in fine hairs. Apricots tend to have a bit more of a tart taste that makes a great addition to baked goods and desserts.

Nutritionally speaking, the two fruits are very similar with a few minute differences. Gram for gram, apricots are slightly higher in calories, protein, carbohydrates and fiber. Apricots also contain more vitamin A and vitamin C, although the two contain comparable amounts of other micronutrients, like vitamin E and vitamin K.

That being said, both are jam-packed with vitamins, minerals and antioxidants and including a few servings of each can be a healthy and nutritious way to give your diet a boost.

How to Eat an Apricot

Apricots are easy to enjoy and full of flavor. If eating it raw, simply wash it and feel free to consume the entire fruit, skin and all. You can use a spoon to help gently pull out the large stone, or apricot kernels, found in the middle of the fruit.

For a simple, healthy treat, try adding apricot to a bowl of Greek yogurt or even use it to top off your next bowl of oatmeal or cold cereal. Alternatively, try using either fresh or dried apricots in your cooking and baking recipes to boost both the flavor and nutrient profile of your dishes.

History

The history of the apricot remains controversial. Due to its scientific name, Prunus armeniaca or Armenian plum as well as its long history of cultivation in Armenia, many people believe that it actually originated there. Others argue that it was actually first found in either China or India thousands of years ago.

Regardless of their true origins, apricots have been a staple in many cultures worldwide for centuries. Egyptians, for example, commonly used apricots to make a traditional juice while English settlers used apricot oil in the 17th century to reduce inflammation and treat tumors.

Today, most commercial apricot production in the United States takes place on the West Coast. In fact, almost all apricots come from California with a lesser amount coming from Washington and Utah. Worldwide, Uzbekistan produces the greatest amount of apricots followed by Turkey, Iran and Italy.

Precautions

Although apricot seeds are often enjoyed as a sweet snack, bitter apricot seeds can contain a large amount of amygdalin, a compound that can raise cyanide levels when consumed in excess. If eating apricot seeds, be sure to opt for the sweet variety to avoid potential toxicity.

Additionally, while dried apricots are high in many beneficial nutrients, they're also high in carbohydrates and calories, which can lead to weight gain and a spike in blood sugar. Keep your intake in moderation and go for fresh apricots whenever possible to avoid overdoing it.

Some people may also experience food allergy symptoms after eating apricots. If you suspect that you may have an allergy to apricots or have any adverse side effects after eating them, discontinue use and talk to your doctor.

Final Thoughts

Apricots are a stone fruit and are closely related to plums, cherries, peaches, nectarines and almonds.

Raw apricots are low in calories but high in fiber, vitamin A and vitamin C. Dried apricot nutrition, on the other hand, contains a higher concentration of calories, carbohydrates, fiber and micronutrients.

The apricot is also loaded with antioxidants and has been shown to reduce inflammation, support regularity, protect the liver and promote eye health.

Because of its tart taste, apricots are incredibly versatile. They make a suitable addition to sweet and savory dishes alike and can be used in baked goods, entrees, jams and salsas.

Enjoy the apricot in combination with a healthy, well-rounded diet to take full advantage of the multitude of health benefits it can provide.

Anise Seed Benefits Blood Sugar & May Protect Against Ulcers

Ranked as one of the top herbs and spices for healing, anise seed is a nutritional powerhouse when it comes to your health. Plus, besides being associated with an extensive list of anise seed benefits ranging from reduced blood sugar to decreased menopause symptoms, it also boasts a unique flavor that's ideal for kicking up the flavor of just about any dish or drink.

Commonly added to everything from cookies and cakes to liquors and more, a few sprinkles of this flavor-packed seed can be an easy way to upgrade the nutritional profile of your favorite foods, supplying an added dose of nutrients like iron, manganese and calcium.

Ready to give it a try? 

Keep reading to learn more about the health benefits of this powerful plant, plus find out how to use and where to buy anise oil and anise seed.

What Is Anise Seed?

Anise, also known as aniseed or Pimpinella anisum, is a plant in the Apiaceae family that is closely related to carrots, parsley and celery. The anise plant is native to the Mediterranean as well as Southwest Asia but is grown and used around the world. The plant can grow to be over three feet tall and produces white flowers as well as an oblong fruit known as anise seed.

The anise taste is very distinct and often compared to licorice root, fennel and star anise. Available in seed, extract and oil form, anise is frequently used as a flavoring for teas, desserts and liquors. Historically, it was also revered for its medicinal properties and used to treat everything from flatulence to menstrual pain.

More recently, researchers have uncovered a host of health benefits associated with anise seed, including improved blood sugar levels, decreased menopause symptoms and even protection against stomach ulcers. Anise may also be associated with improved breast milk production, protection against insects, a reduced risk of seizures and increased urine flow, though more research is needed to confirm these potential benefits. 

Anise Seed Benefits

Regulates Blood Sugar
Blocks the Growth of Fungus and Bacteria
Eases Menopause Symptoms
May Help Treat Depression
Could Protect Against Stomach Ulcers

1. Regulates Blood Sugar

For those with diabetes, maintaining normal blood sugar levels can be a massive challenge. Symptoms of high blood sugar can range from headaches to increased thirst to fatigue and unintentional weight loss. If left untreated long-term, high blood sugar can eventually lead to nerve damage, kidney failure and even blindness.

Although more studies are needed, there has been some promising research showing that anise seed could help manage your blood sugar. Anise seed contains a compound called anethole, which is responsible for providing its unique flavor and aroma. One 2015 animal study out of India showed that administering anethole to diabetic rats helped prevent high blood sugar by modifying the activity of some key enzymes involved in carbohydrate metabolism.

Other ways to keep your blood sugar under control include upping your fiber intake, getting plenty of physical activity, and reducing your intake of carbohydrates and ultra-processed foods.

2. Blocks the Growth of Fungus and Bacteria

Anise seed has been shown to have powerful antifungal properties that could aid in the treatment of fungal infections like athlete's foot or ringworm.

A study conducted at the University of Zagreb's Department of Microbiology Faculty of Pharmacy and Biochemistry in Croatia tested the antifungal activity of fluid extract and essential oil from anise fruits and found that both were able to effectively inhibit the growth of certain types of fungus. In particular, anise was especially effective against yeast and dermatophytes, a type of fungus responsible for many types of skin disease.

Meanwhile, anethole, one of the active compounds found in anise seed, has also been shown to reduce the growth of bacteria. In fact, a test-tube study published in the Journal of Veterinary Medical Science showed that anethole was able to kill off a strain of bacteria known to cause cholera, a condition that causes severe diarrhea and dehydration.



3. Eases Menopause Symptoms

Menopause is a condition caused by a natural decline in hormones as women get older. Common symptoms include hot flashes, vaginal dryness, mood swings and sleep disturbances.

Anise seed has been shown to help relieve menopause symptoms. In one study published in the Iran Journal of Pharmaceutical Resarch, 72 women were given a capsule containing either 330 milligrams of anise seed or a placebo three times daily for four weeks. Anise seed was found to be effective in decreasing both the frequency and severity of hot flashes in postmenopausal women.

Besides anise seed, a few other natural remedies for menopause relief include reducing stress levels, getting enough sleep, and giving supplements like Vitex, ginseng or maca root a try.

4. May Help Treat Depression

Some studies have found that anise seed may be helpful in reducing symptoms of depression. For example, a recent 2017 study measured the effectiveness of anise oil on depression in 120 patients with irritable bowel syndrome. Compared to a placebo, anise oil was found to significantly reduce symptoms of depression following the four-week study.

Anise oil may also aid in the treatment of postpartum depression. Although many mothers experience the baby blues after childbirth, postpartum depression is a serious condition that affects millions of people every year. This mood disorder is most often seen in women within the first year after giving birth, and it can cause symptoms like a decreased appetite, insomnia, mood swings and irritability.

A study published in the Journal of Research in Medical Sciences found that anise was able to reduce symptoms of postpartum depression among 47 participants with functional dyspepsia, a disorder characterized by pain or discomfort in the upper digestive tract.

Following a healthy diet, eating lots of probiotic-rich foods and spending time outside are some other useful natural remedies for depression as well.

5. Could Protect Against Stomach Ulcers

Stomach ulcers are painful sores that form on the lining of the stomach. These ulcers are associated with a slew of adverse side effects, such as heartburn, indigestion, gas, nausea and stomach pain.

While current research is limited, there is some evidence that anise may help protect against the formation of these painful sores. An animal study published in the World Journal of Gastroenterology treated rats with gastric ulcers using anise and found that it helped protect against damage and exhibited anti-ulcer activities in the body.

You can also help treat and prevent stomach ulcers by limiting your use of NSAID pain relievers, avoiding stomach irritants like alcohol and caffeine, and including plenty of anti-inflammatory foods in your diet.

Anise Seed Nutrition

Tiny but powerful, even a small amount of anise seed can help add a boost of extra nutrients to your day, including iron, manganese and calcium. In fact, just one tablespoon of whole anise seed contains approximately:

22 calories
3.3 grams carbohydrates
1.1 grams protein
1 gram fat
0.9 gram fiber
2.4 milligrams iron (13 percent DV)
0.1 milligram manganese (7 percent DV)
42 milligrams calcium (4 percent DV)
11.1 milligrams magnesium (3 percent DV)
28.6 milligrams phosphorus (3 percent DV)
93.7 milligrams potassium (3 percent DV)
0.1 milligram copper (3 percent DV)
In addition to the above nutrients, anise seed also contains a small amount of zinc, vitamin B6 and vitamin C.

Anise vs. Fennel

Anise and fennel are terms often used interchangeably, but although they share some similarities in taste and health benefits, anise and fennel are two completely different plants. Bulb fennel is a vegetable with a bulb-like stem and leaves that resemble fresh dill. Despite belonging to the same family of plants, the seeds, bulb and fronds of the fennel plant can be used in cooking while generally only the anise seeds are consumed from the anise plant. Additionally, fennel seeds typically have a milder and sweeter flavor than anise seeds, which tend to be more astringent.

Anise is also often confused with star anise, a spice with a similar aromatic flavor. This is because, like fennel, they both contain anethole, an organic compound that is responsible for their distinct flavor and odor. However, star anise and anise are unrelated, hail from different parts of the world and share very little in terms of appearance. Because of their similarities in flavor, however, ground star anise may be used in place of anise seed in certain recipes.



Where to Find and How to Use Anise

Wondering where to buy anise seed and how you can add it into your daily routine? The good news is that this powerful ingredient is easy to find in the spice aisle of most grocery stores and can even be purchased through some online retailers as well. You can also find anise oil and anise extract at many natural health stores and pharmacies.

Anise seed can be used whole or ground in cookies, cakes, candies or drinks. It can also be added to an empty tea bag and steeped in hot water to make a delicious cup of anise seed tea.

Anise oil, on the other hand, can be diffused, applied to the skin or even used in baking. Anise oil for baking works especially well for bumping up the flavor of foods and imparting its powerful taste and aroma. Anise extract can also be used in the same way as anise oil. When comparing anise oil vs. anise extract, anise extract is less potent as it is diluted with alcohol and water. In recipes, one part anise oil is equivalent to about four parts anise extract. If a recipe calls for one teaspoon of anise oil, you can swap in four teaspoons of anise extract for the same flavor.

History

First cultivated in the Middle East and Egypt, anise was later imported to Europe and then brought around the world due to its potent medicinal properties.

Historically, anise was used as a spice and flavoring for everything from soups to cakes. It was also used in the preparation of liqueurs like Anisette, a refreshing drink commonly consumed in many Mediterranean countries.

The use of anise even dates back to Biblical times. In fact, anise is considered to be one of the top 14 herbs of the Bible. In the book of Matthew, anise is mentioned as a way to pay tithes alongside about other herbs like mint and cumin seeds.

Today, while anise is often used to incorporate a strong flavor to foods and drinks, it is also used as a natural remedy to soothe coughs, ease menstrual pain and decrease gas.

Precautions/Side Effects

The amount of anise found in foods is safe and can be consumed with minimal risk of side effects for most people. However, be sure to consume in moderation, as there is not enough evidence to determine the safety of consuming larger amounts.

Anise may cause an allergic reaction in some people, especially those who are allergic to plants in the same family, such as dill, fennel or celery. If you experience food allergy symptoms, such as itching, swelling or hives, after eating anise, discontinue use immediately and consult with your doctor.

Additionally, anise is thought to be an estrogenic food, meaning it acts like estrogen in the body. If you have a history of any hormone-sensitive conditions like breast cancer, ovarian cancer or endometriosis, consuming anise may worsen these conditions.

Finally, keep in mind that anise is safe for pets but should be used only in moderation. Anise is often called catnip for dogs, but high amounts are thought to result in negative symptoms like an upset stomach or depressed nervous system.

Final Thoughts

Anise seed is in the parsley family of plants and is closely related to carrots and celery.

With a taste similar to licorice, fennel and star anise, anise seed is used as a flavoring agent for sweets, liquors and teas.

Anise has been associated with a number of health benefits and has been shown to help maintain blood sugar, reduce the growth of fungus and bacteria, decrease symptoms of depression and menopause, and even protect against stomach ulcers.

It can be found in seed, oil and extract form and is widely available in grocery stores, health stores, pharmacies and online retailers.

Alongside a balanced diet and regular physical activity, a few servings of anise seed each week can be a powerful addition to a healthy lifestyle.

7 Amazing Alfalfa Sprouts Benefits (#5 Will Keep You Young)

While the name may make you smile and laugh with thoughts of the Little Rascals character, alfalfa sprouts are no joke. The sprout of the alfalfa flower seed is full of health benefits all while low in calories and high in vitamins and minerals.

In fact, studies show that alfalfa sprouts can combat two of the most common health issues in the world, particularly the U.S.: cancer and diabetes. And those are just two of the conditions alfalfa sprouts help treat or prevent.

Let's find out just how these flower sprouts are able to fight these chronic diseases along with all the other benefits alfalfa sprouts provide.

What Are Alfalfa Sprouts?

Alfalfa sprouts come from a germinated alfalfa seed and are a great, nutritious addition to many meals. When the seed germinates, it creates a shoot, which is then harvested before the plant matures fully. Commonly found in Oriental dishes, it's usually added to soups, on top of sandwiches and with salads.

Sprouts are filled with many of the great benefits found in seeds and actually are healthier because the process of sprouting brings out many enzymes. They also carry more protein, vitamins and minerals, as well as a lower proportion of starch, than unsprouted seeds. The starches are turned to simple sugars and are thus easier to digest.

Sprouting dates back as far as 5,000 years, when Chinese physicians used sprouts medicinally. In the 1700s, sailors discovered sprout's ability to prevent scurvy, which was the most common cause of death on long voyages.

During World War II, Dr. Clive McKay, a nutrition professor at Cornell University, brought the idea of sprouts into the mainstream Western food culture. During the war, McKay and his team of researchers determined bean sprouts to be an easily cultivated, nutritional food source, calling bean sprouts,

It is a vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3-5 days, may be plated any day of the year, will require neither soil nor sunshine, will rival tomatoes in vitamin C, will be free of waste in preparation, and can be cooked with little fuel.

It's amazing to consider how valuable this discovery was in a time when resources were low and the need for nutritious food was high.

The alfalfa plant itself also has a long, rich history. We typically think of alfalfa as a plant used for animal feed, but it provides many benefits to humans as well. Alfalfa has a high vitamin content and is sometimes used as a nutritional supplement and you'll see why below.

Nutrition Facts

Alfalfa sprouts are very low in calories but provide a number of vitamins and minerals, which makes them a perfect supplemental item to add to your favorite meals.

A serving of 100 grams of alfalfa sprouts have (daily value percentage):
23 calories
2.1 grans carbohydrates
3.99 grams protein
0.69 gram fat
1.9 grams fiber
30.5 micrograms vitamin K (38 percent DV)
8.2 milligrams vitamin C (14 percent DV)
36 micrograms folate (9 percent DV)
0.2 milligram manganese (9 percent DV)
0.2 milligram copper (8 percent DV)
70 milligrams phosphorus (7 percent DV)
27 milligrams magnesium (7 percent DV)
0.1 milligram riboflavin(7 percent DV)
0.9 milligram zinc (6 percent DV)
1 milligram iron (5 percent DV)
0.1 milligram thiamine (5 percent DV)
155 IU vitamin A (3 percent DV)

Health Benefits

1. Reduce Risk of Breast Cancer

Alfalfa sprouts are a great source of isoflavones and other phytoestrogens, which are plant compounds that mimic human estrogen. Studies of consumption of soy foods, which also have high concentrations of isoflavones, have shown positive outcomes in decreasing risk of death and recurrence in breast cancer patients.

The Nutrition Journal also detailed some of the ways nutrition can curb breast cancer, including alfalfa. 

2. Minimize Menopause Symptoms and Excessive Menstruation

Thanks to high levels of vitamin K and phytoestrogens, alfalfa sprouts can help women minimize symptoms related to menopause and menstruation. Vitamin K is a blood-clotting vitamin, so it can help with excessive bleeding.

The combination of vitamin K and phytoestrogens has an effect on regulating estrogen, which could help minimize PMS and symptoms of menopause.

3. Prevent Osteoporosis

Vitamin K builds bones, which is why it's essential in preventing and even helping to treat osteoporosis.  The body needs vitamin K to adequately utilize the calcium, which builds bones. Thanks to the growing understanding of the benefits of vitamin K on bone health and ongoing studies that show the connection between bone health and increased levels of vitamin K, the daily recommended values of the vitamin has been increased approximately 50 percent.

Alfalfa sprouts also have a notable amount of manganese, which is also an essential nutrient in preventing osteoporosis and inflammation.

4. Lower Blood Glucose Levels and Treat Diabetes

While there is no cure for diabetes, regulating the disease naturally can be achieved through a diabetic diet. A study published in the Pakistan Journal of Pharmaceutical Sciences found that alfalfa sprouts are a successful anti-diabetic due to their ability to lower blood glucose levels.

Regulating blood sugar levels is imperative in treating diabetes, and using food items like alfalfa sprouts helps decrease the dependency on insulin.

5. Chock-Full of Antioxidants and Other Anti-Aging Agents

Alfalfa sprouts are a proven high-antioxidant food, which helps protect our cells from damage caused by free radicals. Antioxidants promote better health and can prevent a number of diseases and illnesses, such as cancer and heart disease.

A study in the American Journal of Clinical Nutrition shows alfalfa sprout's vitamin K levels not only fight vitamin K deficiency, but also help prevent diseases connected to aging (osteoporosis, cancer, artery hardening, etc.).

6. Combat Cholesterol

Alfalfa sprouts are a successful anti-hyperlipidemic, which means they help reduce the levels of lipids in the blood. Reducing lipid count can have an effect on reducing symptoms of coronary heart disease brought on by high cholesterol levels.

A 1978 study done on monkeys showed the addition of alfalfa to their diets reduced the negative effects of cholesterol, proving alfalfa is one of the better cholesterol-lowering foods.

7. Great Supplementary Source of Vitamin C

Alfalfa sprouts on one of the top vitamin C foods. A serving of alfalfa sprouts can offer 14 percent of your recommended daily value of vitamin C, and because vitamin C is water-soluble, we need to replenish our supply through our diets. Alfalfa sprouts are such an easy addition to meals, it's a great way to supplement your vitamin C needs which is essential to many healthy bodily functions.

Despite needing more research, many communities believe alfalfa sprouts can also increase milk supply in nursing mothers, aid kidney and bladder problems, and help upset stomach, asthma and arthritis.

Purchasing and Using

Alfalfa sprouts are readily available in most grocery stores and food markets. When choosing them, look for freshness in the roots and stems. They should smell fresh and clean.

Be sure to wash them thoroughly when returning home, and keep the sprouts properly refrigerated. If they begin to smell musty, do not consume them.

Growing at Home

Growing alfalfa sprouts at home is easy and fun, and there are multiple ways to do so in the comfort of your own home.

First off, be sure to buy seed that is not treated with fungicide or any other chemicals. You should only use seed meant for growing sprouts.

You can grow them in a jar, a clay tray or other containers.

North Carolina State University recommends this method for growing sprouts at home:

Wash seeds (about 2 oz.) and soak in lukewarm water 6 to 8 hours or overnight at room temperature.

Next, put the seeds in a jar covered with cheesecloth after the soaking process.

Continue to keep the seeds sprinkled with water at least 2 to 3 times each day. The sprinkling may be done once early in morning and again before retiring to bed at night. It helps to roll the jar (container) around during each sprinkling to allow for easy lengthening (growth) of the sprouts until they're 2.5 to 4 inches long and ready to eat.

For best results, use only non-chlorinated water, such as well water, spring water or distilled water, because the chlorine in city water can cause poor sprouting. Sprouting is best done at 70 to 80 degrees F in a dark place. It will take 3 to 7 days to obtain mature-sized sprouts, depending on the temperature.

Place mature sprouts in a water-filled container and wash to remove seed coats and fibrous roots. The seed sprouts will sink to the bottom, and the seed hulls will float to the top. Gently skim the seed hulls off by hand or with a small wire strainer. Allow sprouts to drip drain.

Sprouts are best when used immediately after washing but can be stored for several days in the refrigerator (38 to 50 degrees F) in closed glass and plastic containers or freezer bags.

The size of mature sprouts varies. Allowing the sprouts to grow too long (over 4 inches) may cause them to become bitter.

 

Risks and Side Effects

While alfalfa sprouts are nutritious and provide many health benefits, there are some precautions that come with these seed sprouts.

Sprouts have a reputation in connection with foodborne illness. Because they're consumed raw or lightly cooked, they do carry a risk. Sprouts need a warm and humid environment to grow, which is also the environment ideal for bacterial growth. Sprouts contaminated with Salmonella and E. coli have caused at least 30 outbreaks since 1996.

The bacterial problem with sprouts usually begins with the seed. There are a number of techniques to kill harmful elements on alfalfa seeds, but nothing is proven to eliminate all bacteria. Growing sprouts at home also does not guarantee they're any safer, as the problem lies in the seed.

The FDA has advised that children, the elderly and persons with weakened immune systems should avoid consuming raw sprouts.

Also, because of high levels of vitamin K, individuals taking blood thinners should avoid alfalfa sprouts. This can be an major interaction, so check with your Doctor before consuming alfalfa sprouts.

There are concerns about how the levels of canavanine found in alfalfa sprouts affects the human body, specifically the immune system. WebMD issues this warning about alfalfa sprouts and those suffering autoimmune diseases: Alfalfa might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. There are two case reports of SLE patients experiencing disease flare after taking alfalfa seed products long-term. If you have an auto-immune condition, it's best to avoid using alfalfa until more is known.

More studies are needed to determine exactly how and why certain disorders are affected by alfalfa sprouts, but the following individuals should avoid alfalfa sprouts until more is know:

Diabetics using other herbal supplements and medications known to lower blood sugar
Individuals using medications that increase sensitivity to sunlight
Individuals using immunosuppressants
Estrogen-sensitive conditions

Final Thoughts

Alfalfa sprouts have a funny-sounding name, but they most definitely should be taken seriously. They have been tied to fighting aging, cancer, osteoporosis, diabetes, high cholesterol and menopause symptoms, along with providing high levels of vitamins and minerals.

They're also easy to sprout at home, though keep in mind there are certain precautions you should take.

However, as long as you keep those precautions in mind, alfalfa sprouts make a great addition to many recipes and provide a delicious, low-calorie, nutrient-dense option to your diet.

Kohlrabi: A Disease-Fighting, Phytochemical Powerhouse

Kohlrabi, the name alone sounds kind of exotic and intimidating. Is it a car? Is it a city? 

Nope, it's a vegetable! Correct pronunciation: coal-ROB-ee.

Before you get scared off kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Notably, it's one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs being attained by consuming just one cup of kohlrabi!

Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.

What Is Kohlrabi?

You may have spotted kohlrabi at your local farmers market and wondered what on earth it was. More recently, it has made its way to mainstream grocery store shelves, so thankfully it should be easier to find after your read this article (and you'll definitely know what it is now)!

What does it even taste like? The taste of kohlrabi is similar to a broccoli stem, but milder and sweeter. Some also describe its taste as somewhere between a mild radish, cabbage and jicama.

It is a member of the same family (Brassicaceae) as the more well-known likes of kale, Brussels sprouts, broccoli and cauliflower. The whole kohlrabi plant is edible minus its slender root.

The kohlrabi you purchase most likely is half bulb, half greens. The edible bulb or stem can be green, white or purple, depending on the variety. The leaves have a taste similar to collard greens, but less intense. Like its relatives, it is loaded with phytochemicals that help prevent damage to the cells of our bodies and improve our overall health.

Kohlrabi is not widely grown commercially, but consumers are gaining awareness of this versatile vegetable. In Germany, however, kohlrabi has been a staple of German cuisine for hundreds of years. The German translation of kohlrabi is cabbage turnip. It has also become a vegetable staple in northern India.

There are several varieties of kohlrabi commonly grown, including White Vienna, Purple Vienna, Grand Duke, Gigante (also known as Superschmelz), Purple Danube and White Danube. The coloration of the purple types is just superficial the edible parts are all pale yellow.

Nutrition Facts

Kohlrabi (Brassica oleracea) is technically a form of cabbage. It's native to Europe and is sometimes called a German turnip.

1 cup (135 grams) of kohlrabi contains:
36 calories
8.4 grams carbohydrates
2.6 grams protein
0 grams fat
4.9 grams fiber
83.7 milligrams vitamin C (140 percent DV)
472 milligrams potassium (13.5 percent DV)
0.2 milligrams B6 (10 percent DV)
62 milligrams phosphorus (6.2 percent DV)
22 micrograms folate (5.5 percent DV)
0.1 milligrams thiamine (4.7 percent DV)
32 milligrams calcium (3.2 percent DV)

Health Benefits

1. Fights Cancer

Kohlrabi is a member of the champion cancer-fighting family of cruciferous vegetables. Components of cruciferous vegetables have shown their ability to stop the growth of cancer cells, including tumors of the breast, endometrium, lung, colon, liver, colon and cervix.

A unique aspect of cruciferous vegetables is that they are rich sources of sulfur-containing compounds known as glucosinolates, which support detoxification and the production of indole-3-carbinol and isothiocyanates, which greatly reduce the risk of breast, colon and lung cancer.

These powerful compounds that kohlrabi contain make it a strong cancer-fighting food, as these compounds help prevent cancer by enhancing the elimination of carcinogens before they can damage DNA or by altering cell-signaling pathways in ways that help prevent normal cells from being transformed into cancerous cells.

An extensive review of epidemiological studies reported that the majority (67 percent) of 87 case-control studies found an inverse association between some type of cruciferous vegetable intake and cancer risk. The American Institute for Cancer Research even includes a recipe for braised kohlrabi on its website as natural cancer prevention.

2. Improves Heart Health

Diets rich in vegetables like kohlrabi protect against cardiovascular disease. A large study of adults ranging in age from 25 years to 74 years showed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.

In the Journal of Nutrition, a meta-analysis of cohort studies shows that fruit and vegetable consumption is inversely associated with the risk of coronary heart disease. By incorporating more vegetables like kohlrabi in your diet, you can improve the current condition of one of your most vital organs!



3. Decreases the Risk of Diabetes and Obesity Like other fruits and vegetables, kohlrabi contains high amounts of water and fiber, which can enhance satiety, reduce energy intake and, consequently, decrease body weight. Since obesity is one of the main risk factors for type 2 diabetes, by preventing obesity through a healthy diet including vegetables like kohlrabi, you can directly decrease your likelihood of developing diabetes.

If you have the disease already, you can begin to reverse diabetes naturally and lessen your need for blood sugar-regulating medications by improving your diet with the inclusion of more vegetables like kohlrabi. One study of 2,332 Finnish men showed that higher intakes of fruit, berries and vegetables including kohlrabi may result in a reduced risk of type 2 diabetes.

4. Lowers Blood Pressure

High blood pressure or hypertension is a common health condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems like heart disease, heart attack and stroke. Scary fact: You can have high blood pressure for years without even knowing it because there aren't always obvious symptoms.

One of the best natural ways to lower blood pressure is through your diet. A healthy diet high in vegetables like kohlrabi is crucial when it comes to lowering blood pressure to a healthy place. Over 60 million Americans have high blood pressure, including more than half of all Americans aged 65-74.

Low levels of vitamin C have been associated with high blood pressure as well as gallbladder disease, stroke, some cancers and arteriosclerosis. By getting enough vitamin C from your diet through the consumption of fruits and vegetables, you may help reduce the risk of developing high blood pressure and other serious health issues.

By eating kohlrabi regularly, you can easily and significantly increase your vitamin C intake since just one cup of kohlrabi fulfills 140 percent of your daily needs!

5. Reduces C-Reactive Protein

C-reactive protein is produced in the liver and is a blood test marker for inflammation in the body. It's one of a group of proteins called acute phase reactants that go up in response to disease-causing inflammation.

A study published in The American Journal of Clinical Nutrition investigated the effects of low, medium and high intakes of vegetables and fruit on markers of immune functions, including nonspecific markers of inflammation. The study found that a high intake of carotenoid-rich fruit and vegetables, including kohlrabi, reduces plasma C-reactive protein.

The lower your level of C-reactive protein, the lower your risk for cardiovascular disease and other serious inflammatory health issues. Another great reason to include lots of kohlrabi in your diet regularly! 



Storing and Cooking

Kohlrabi is a cool-weather crop, which means that it's at its best from early fall through spring. Choose one with a bulb that is not cracked and leaves that are unblemished. The bulb should ideally be about three to four inches in diameter.

When it comes time to store kohlrabi, cut off the leaves, wrap them in a damp paper towel and place them in a plastic bag. The leaves can then be stored in the refrigerator for three to four days. The bulb can be stored separately loose in the refrigerator for several weeks. You know the bulb has been in the fridge too long when it begins to feel soft. As with any vegetable, the sooner you use it, the fresher and better it will be.

Before using it raw or cooked, it’s key to peel it thoroughly. Beneath the thick, hard skin of the bulb is another fibrous layer, which should also be peeled away. Peel until you reach the light layer of crisp flesh.

If you can get it with the greens attached, you can cook the greens as you would turnip greens or kale. When it comes to the bulb, cooking methods include steaming, boiling, roasting or sauting. Kohlrabi can also be added to stews, soups and stir-fry dishes, and it can be used raw, too! Add it to salads sliced or shredded or use it has a vehicle for dips like hummus.

Recipes

Substitute kohlrabi leaves for kale in this recipe for Massaged Kale Salad and in 10 minutes you will have a delicious side dish or snack loaded with nutrients and flavor. You can use the bulb and make some Kohlrabi Homefries browned in a small amount of oil and seasoned with some tasty spices.

Also, try one of our latest mouthwatering, vegetable-centric recipes: healthy and super-satisfying Curried Cauliflower Soup that includes kohlrabi!

Side Effects

If you know that you have a food allergy to another cruciferous vegetable or have issues with cruciferous vegetables in general, then check with your doctor before consuming kohlrabi.

An allergy to this vegetable is not common, so most likely it shouldn't cause any negative side effects.

Final Thoughts

Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.

It also improves heart health, decreases the risk of obesity, lowers blood pressure and decreases C-reactive protein, which can benefit the heart.

There are many ways to incorporate this health-promoting vegetable into your diet. It can also be added to stews, soups and stir-fry dishes, and it can be used raw, too.

Acorn Squash Nutrition: Top 7 Benefits Plus Recipes

What looks like an acorn but tastes like a squash and helps your body fight disease? 

The answer is simple: the acorn squash. Named for its acorn-like shape, the acorn squash is part of the Cucurbita family of vegetables known for its disease-fighting and immunity-boosting properties.

Acorn squash nutrition, like butternut squash nutrition, is packed with an incredible number of essential nutrients and is part of a diet that can reduce your risk for a number of very dangerous diseases, such as diabetes, cancer and heart disease.

It's been around for several hundred years as one of the staple foods of many Native American tribes, so if you're late to the game, that's OK. Find out why acorn squash nutrition may just turn out to be one of your new favorite foods.

What Is Acorn Squash?

This variety of winter squash is known as Cucurbita pepo var. turbinata, and is closely related to summer squashes as well. It's mistaken often for a gourd due to its shape and coloring. The most common acorn squashes are dark green in color with a splash of orange near the top, but they can also be found in a golden yellow color and white selection.

Acorn squash is one of the many types of winter squash available. What's the distinction between winter squash, summer squash and pumpkins, you may ask? Simply the time of year they're eaten. Winter squash have thicker, harder rinds that make them perfect for storing for long periods of time, like during the winter when crops are scarce.

Nutrition Facts

Acorn squash is intriguing because of the difference in nutritional value of the raw vegetable versus the cooked version. When you have baked acorn squash, the nutritional quality increases significantly for almost every vitamin and mineral. However, the presence of three important antioxidants found in raw acorn squash nutrition, beta-carotene, lutein and zeaxanthin, diminishes to zero when cooked. For that reason, it's not a bad idea to eat acorn squash both raw and cooked to maximize its nutritional content.

Among the important nutrients found in acorn squash nutrition, its vitamin C, fiber and potassium are the most acclaimed. Although it has a relatively large calorie load for one small portion, the presence of such a large amount of fiber and essential nutrients makes it a great addition to a weight-conscious and optimal health diet.

One cup of baked and cubed acorn squash contains about:
115 calories
29.9 grams carbohydrates
2.3 grams protein
0.3 gram fat
9 grams fiber
22.1 milligrams vitamin C (37 percent DV)
896 milligrams potassium (26 percent DV)
0.5 milligram manganese (25 percent DV)
0.3 milligram thiamine (23 percent DV)
88.2 milligrams magnesium (22 percent DV)
0.4 milligram vitamin B6 (20 percent DV)
877 IU vitamin A (18 percent DV)
1.9 milligrams iron (11 percent DV)
38.9 micrograms folate (10 percent DV)
1.8 milligrams niacin (9 percent DV)
90.2 milligrams calcium (9 percent DV)
92.2 milligrams phosphorus (9 percent DV)
0.2 milligram copper (9 percent DV)

Health Benefits

1. High in Antioxidants

You've heard it over and over: It's important to eat foods high in antioxidants. But have you ever stopped to ask why?

Free radicals are uncharged molecules that are created by the body during various processes and because of environmental and dietary factors. Their presence is not bad in moderation, as they're part of the body's way of detoxifying. However, in the current culture of many countries in the world, like the United States, increasingly unhealthy diets and environmental exposure to endocrine disruptors mean that many people have an exceptionally high amount of free radicals within their bodies.

Because these molecules are unstable, free radicals can potentially wreak havoc on your health. They're linked to many diseases and serious conditions, like cancer, due to the way they damage and cause cells to mutate. It's extremely important to balance the free radicals in your body with dietary antioxidants for proper health.

The good news about acorn squash nutrition is that it has significantly high levels of antioxidants important for maintaining optimum functioning within the body. Most impressively are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

Beta-carotene, in particular, is found in large quantities in raw acorn squash. Although not considered an essential nutrient, beta-carotene is converted by the body into vitamin A, which is vital to proper health and function. People who consume large amounts of beta-carotene statistically have lower instances of heart disease and cancer.

2. Boosts Immune System and Decreases Inflammation

One of the best things about acorn squash nutrition is the large quantity of vitamin C, also known as ascorbic acid, it has. Vitamin C has long been known to benefit the body in many ways, specifically for its power in boosting immunity.

Not only can extra vitamin C help you fight off the common cold and flu, but it also helps your body from falling even more ill to complications that arise from these common illnesses, such as pneumonia. It's commonly understood to be an antibacterial and antiviral nutrient in the body.

3. Reduces High Blood Pressure

Acorn squash is one of the top 10 potassium-rich foods available, which is essential for maintaining normal blood pressure levels. A diet high in potassium causes significantly regulated blood pressure, especially when accompanied by foods low in sodium.

4. Aids in Fighting Cancer

Preventing cancer is a lifelong fight that can be helped when you eat more acorn squash. Like many foods high in antioxidants, acorn squash is also a cancer-fight food that helps decrease your risk for certain cancers.

Squash is also known to protect against neurotoxicity, a toxicity from natural or chemical substances that can sometimes lead to permanent nervous system damage. One common cause of this condition is exposure to conventional treatments for cancer, such as chemotherapy and radiation. By eating squash, you help protect yourself against lasting injury resulting from these treatments.

Another way acorn squash nutrition can help in the battle against cancer is the high presence of vitamin C within it. High levels of vitamin C help the human body better respond to conventional treatments for cancer by acting as a targeting agent, so that chemotherapy, for example, more efficiently kills cells, rather than everything it touches. Vitamin C has also been used as a stand-alone treatment option for lung and ovarian cancer.



5. Improves the Look of Your Skin

Eating acorn squash regularly can also have an impact on the health of your skin. Vitamin C promotes the production of collagen, which helps skin stay bright and staves off wrinkles.

The potassium found in acorn squash nutrition is known for reducing the appearance of cellulite in skin by treating the fluid retention common in high-sodium lifestyles. By decreasing your sodium intake and eating foods rich in potassium, like acorn squash, you will notice a reduction in cellulite.

6. Supports Good Prostate Health

Acorn squash nutrition has also been found to be good for the health of your prostate in various ways.

In addition to its general anti-inflammatory and antioxidant properties, squash can help reduce symptoms and improve the quality of life in men with benign prostatic hyperplasia, also known as BPH or enlarged prostate. Preliminary research suggests consumption of squash increases urinary tract flow and decreases the swelling of the prostate gland in BPH.

Another prostate-related benefit of acorn squash is its potential ability to improve prostate health in patients with diabetes. Diabetes is closely linked to many issues with enlarged prostate and other types of damage caused by oxidative stress. High amounts of vitamin C seem to be able to regulate the function of antioxidants within the prostate and improve the body's natural defense against damage to the prostate.

7. May Reduce the Risk of Metabolic Syndrome

Metabolic syndrome is a cluster of conditions considered risk factors for heart disease, diabetes and stroke. It affects more than 3 million people each year in the U.S. alone and is characterized by a person having at least three of five possible conditions. These include abdominal obesity (a large waistline), high blood triglycerides (a type of fat found in the blood), too-low HDL cholesterol, high blood pressure and high blood sugar.

As you experience these conditions, your risk for heart disease, diabetes and stroke increases. However, a diet high in fiber is one step in the journey to fighting metabolic syndrome and reducing your risk for its sometimes fatal consequences.

High-fiber foods, acorn squash among the best of them, support healthy digestion and the efficient absorption of nutrients from food. They're known to significantly reduce high blood pressure and improve your lipid profile, or the levels of fats and cholesterol in the bloodstream, both of which are conditions found in metabolic syndrome.

Not only can acorn squash nutrition help lower blood triglycerides, reduce high blood pressure and regulate cholesterol, but the fiber in it is also helpful in reducing obesity, another important factor in metabolic syndrome.

How to Select

Like many common produce items, acorn squash is particularly susceptible to the absorption of pesticides and should be purchased in organic varieties whenever possible. Check out this Dirty Dozen list for other foods you should only ever buy organic if you're able.

This winter squash variety is particularly susceptible to decay, so make sure to purchase only squash with no outward signs of damage, including a soft rind. Depending on the age and quality of the squash, it can keep anywhere from one week to six months. Make sure to store it away from direct sunlight in a cool, dry area.

How to Cook

After slicing your acorn squash in half, it's useful to thoroughly clean out the middle section of seeds and stringy parts before then separating the vegetable into cubes. And don't automatically trash the seeds like with pumpkins, the seeds of acorn squash are edible and high in antioxidants. You can keep extra cubes wrapped in plastic in your refrigerator for a few days before eating or cooking them, or try freezing them once you have separated out the appropriate amount for specific recipes.

There are many appropriate cooking methods for acorn squash, and you must first peel them if you choose to steam them, like most winter squash. When baking, peeling is not necessary.

Interested in combining different squash types or the differences between them? 

There are many varieties available, each with their own nutritional value. Butternut squash offers a nutty flavor and is easiest to peel. Calabaza is similar to butternut but is rarer and can be found in the Caribbean.

One squash popular in creating pie fillings and similar items is the Hubbard squash, which is massive in comparison to other squash and can weigh up to 20 pounds.

Recipes

One of the most common ways to prepare acorn squash is to roast it, so I created this unique Roasted Acorn Squash recipe with a delicious filling that's good for you and tastes amazing.

If you're interested in a recipe for Acorn Squash Soup, I'm sure you'll enjoy this one as well. It's perfect for a cozy winter day.

We created this list of 18 Acorn Squash Recipes sure to satisfy any craving. From a bread recipe to a quinoa and chicken concoction, these are exciting and creative ways to add this vegetable as a staple in your diet.



Interesting Facts About Acorn Squash

The acorn squash is indigenous to North and Central America and was introduced to European settlers by Native Americans during the time of colonization. These Native Americans referred to these varieties of winter squash as being one of the Three Sisters, staple foods responsible for the long-time existence of these ancient peoples. The other two foods in this trio were beans and corn.

After being exported to various parts of Europe, farmers in both France and Spain found it to be a successful crop, and it's still cultivated there today. Winter squash can also be discovered growing in Australia.

Today, acorn squash is known also as pepper squash or Des Moines squash.

Side Effects, Allergy and Drug Interaction Because it's low in purines and oxalates, acorn squash is generally considered very hypoallergenic. However, there are some people who have a winter squash allergy, so stop eating acorn squash and contact your doctor immediately if you develop rashes, hives or notice difficulties in breathing.

Another common reaction to squash is mild irritant contact dermatitis, an inflammation and swelling of the skin caused by handling this vegetable with bare hands. It's more common in other forms of squash, but if you find your skin becomes itchy, red or swollen when handling acorn squash, try using gloves when preparing it.

The only medicinal interaction known to occur from acorn squash is related to the beta-carotene in the raw form of the veggie. Large amounts of beta-carotene can interact with statins and mineral oil, so if you take either of these, try eating your acorn squash only in cooked form.

Final Thoughts

Acorn squash, a member of the winter squash family, has been used for centuries, first by Native Americans as one of their main staple foods.

Acorn squash nutrition boasts of 15 important vitamins and nutrients, the most prevalent being fiber, vitamin C and potassium.

Because of the vitamin A, vitamin C and other important antioxidants contained in acorn squash, it's a disease-fighting food that helps boost your immune system and reduce chronic inflammation that leads to many diseases.

Acorn squash also decreases high blood pressure and is able to help prevent metabolic syndrome, which is a large risk factor for diabetes, cancer and heart disease.

One interesting property of acorn squash is its ability to protect and improve the health of the prostate in men with prostate issues.

It's important to buy acorn squash organic whenever you can because of the number of pesticides conventional crops contain.

The nutritional value of acorn squash changes from raw to cooked, so it's good to eat both in order to get the most bang for your buck.

Acorn squash is an inexpensive superfood that can be used in a huge variety of cooking methods and is sure to positively supplement any diet.