Portobello Mushroom Helps Combat Cancer, Inflammation & More

The portobello mushroom is one of the most widely consumed mushrooms in the world. Among most other types of mushrooms, especially those called medicinal mushrooms, portobellos are known as natural cancer-fighters and protectors of the immune system.

Compared to more expensive and sometimes difficult-to-find mushrooms like shiitakes or reiki mushrooms, for example portobello mushrooms are widely available in most grocery stores and usually pretty cost-efficient. Whether you're following a plant-based diet, low-carb diet, vegan diet or somewhere in between, there are lots of reasons why portobellos and other mushrooms should have a place on your plate.

Because they provide plant-based protein and many essential nutrients, in addition to disease-fighting antioxidants and phytonutrients, cooking with portobellos is one of the best ways to crowd out unhealthier foods in your diet — like processed red meat or difficult-to-digest soy, dairy and grain products. Plus, portobello mushroom benefits are truly remarkable, from combatting cancer and inflammation to providing valuable vitamins and minerals that boost health.

What Is a Portobello Mushroom?

Portobello mushrooms (also just called portobellos) are mature, white button mushrooms and a type of fungus. Not only are they very low in calories and a great substitute for meat in recipes, but portobellos are also a good source of phytochemicals, such as L-ergothioneine and conjugated linoleic acid (CLA) that have cancer-preventing properties and other anti-aging effects.

Because they're types of fungi, mushrooms scavenge organic matter, meaning they grow by absorbing nutrients from the ground and decaying matter, such as wood or even manure. This allows them to become very nutrient-dense, and when eaten by people, their nutrients then help to eliminate toxins from the body and scavenge free radicals that contribute to disease.

Where can you find portobello mushrooms? A variety of mushrooms including those that go by the names portobello mushroom, white button mushroom, oyster mushroom and shiitake mushroom are typically available in most major grocery stores. Health food stores usually have a greater variety of species available, including both fresh and dried mushrooms.

Portobellos are normally sold fresh but appear differently in terms of size, smell and color depending on how mature they are.

Portobello Mushroom Benefits

What are the benefits of portobellos? 

Below are several reasons why mushrooms make an excellent addition to your diet:

1. May Help Lower Cancer Risk

The anticancer properties of mushroom extract is believed to be due to phytochemicals within mushrooms that have positive effects on cell death, growth and proliferation of healthy cells, lipid metabolism, and immune responses. Portobellos contain CLA, which has been shown to help inhibit cell proliferation and induce apoptosis (death of abnormal or cancerous cells). They are one of the only plant/non-meat sources of CLA, making them unique and valuable in vegetarian diets.

One study that compared the effects of mushroom extract on mice found that those treated with the extract experienced reductions in prostate tumor size and tumor cell proliferation compared to the control group of mice that were not treated. Researchers involved in the study found that mushroom extract containing CLA contributed to significant changes in gene expression that were observed in the mushroom-fed mice group but not the control group.

That CLA content, along with other phytonutrients, is why mushrooms like the portobello mushroom are considered some of the top cancer-fighting foods on the planet.

2. Contains Antioxidants and Natural Anti-Inflammatories

Mushrooms in general are one of the best dietary sources of L-ergothioneine (ERGO). Studies have found that low levels of ERGO are associated with higher risk for many chronic inflammatory diseases, especially those affecting red blood cells/hemoglobin.

According to researchers at Penn State University, ERGO is biosynthesized only by fungi and mycobacteria (not humans), making mushrooms one of the only ways that humans and animals consume any. In recent years, ERGO has been researched for its potential therapeutic effects in the treatment of red blood cell disorders that are caused in part by oxidative damage. Research also shows that as a very stable antioxidant with unique abilities, it may be helpful for counteracting damage to mitochondrial DNA and protecting against neurodegenerative diseases, especially Parkinson's disease.

3. Good Substitute for Meat

Most people can afford to eat more meatless/vegetarian meals, including stir-fry, salads or casseroles that provide lots of veggies and nutrients. Mushrooms are a popular alternative for meat, with the added benefit of being lower in calories, fat, sodium, and free from dairy, nuts or soy.

If you follow a vegetarian or vegan diet, portobellos are one of the best foods to use in veggie burgers, fajitas, etc., since they can take on a similar texture and mouth-feel to meat and are also usually easy to digest. Unbeknown to most people, mushrooms are actually relatively high in protein considering they're not a meat source. Most types contain about 20 percent protein based on their dried weight/mass.

Even if you're not following a plant-based diet but want to reduce the amount of meat you eat, try using portobellos as a substitute in place of processed tofu products, frozen veggie burgers (which commonly contain ingredients like soy protein isolate) or legumes/beans that can be hard for some people to digest properly.



4. Great Source of B Vitamins

For a vegetable, the portobello mushroom is exceptionally high in B vitamins, including niacin (vitamin B3) and riboflavin (vitamin B2). What are the health benefits of consuming foods high in B vitamins? B vitamins are needed to maintain high energy levels, cognitive health and help the body recover from stress. Niacin helps support functions of the cardiovascular system and a strong metabolism, including playing a role in keeping cholesterol and blood pressure levels in check.

Riboflavin is helpful for preventing or treating headaches and migraines, may lower PMS symptoms, protects the eyes from diseases like glaucoma, and helps prevent anemia. B vitamins also support healthy skin, are beneficial for preventing diabetes by helping to maintain normal blood sugar levels, and may help beat fatigue, joint pains and arthritis.

5. Provides Copper and Selenium

Copper is a trace mineral found in portobellos that plays an important role in the production of hemoglobin and red blood cells, supports a healthy metabolism, and is needed for growth, development and ongoing connective tissue repair. The body uses copper as part of various enzyme reactions and to maintain hormonal balance. Finally, copper helps prevent fatigue because it acts as a catalyst in the reduction of molecular oxygen to water, part of the chemical reaction that takes place when ATP (energy) is created within cells to fuel the body’s processes.

Selenium is another nutrient that portobellos supply high amounts of (over 30 percent of your daily requirement in one serving). Selenium supports activities of the thyroid gland by acting as a catalyst for the production of active thyroid hormones, helps fight inflammation, is beneficial for circulation and reproductive health, and may even help lower someone's risk of developing cancer.

6. Low in Carbs but Still Provides Some Fiber

If you're following a low-carb diet, or even a very low-carb keto diet, mushrooms can really come in handy for bulking up your meals and adding fiber, flavor and nutrients to your diet without supplying any sugar or too many carbs. One serving of portobellos has about three to six grams of carbohydrates (depending on the size and specific type) but only about two to three grams of net carbs when fiber is taken into account. For very little calories, you can add portobellos to meals like omelettes, salads, soups or stir-fries in order to help you feel fuller and obtain to some fiber and electrolytes like potassium.

Portobello Mushroom Nutrition Facts

The portobello mushroom is a type of fungus that has the species name Agaricus bisporus. Portobellos may be called by various other names depending on how mature the mushrooms are and what part of the world you live in. The same fungi species that are called portobello mushrooms are also labeled as cremini mushrooms, baby bella mushrooms, brown cap mushroom and chestnut mushrooms.

Most people think of portobello mushrooms as large mushroom caps, which can grow as large as roughly the size of someone's hand. The caps usually have a white-gray flesh on the underside of the mushroom where the thick stem is found and a darker, firmer top. Portobellos are classified as basidiomycete mushrooms, and they typically come in two colors: white and brown. When the mushrooms are immature, they're usually smaller, round and white to whitish-brown. Once they mature, they usually become darker in color, typically medium to very dark brown, and much bigger.

Like other mushrooms, portobellos are a good source of amino acids (the building blocks of proteins), dietary fiber, B vitamins and many essential minerals. Among different types of vegetables, they're one of the best ways to get more B vitamins in your diet (even without eating meat), including thiamine, riboflavin, niacin and biotin. They also contain some selenium, copper, phosphorus and electrolytes like potassium. At the same time, they're low-carb, meat-free (vegan), gluten-free, soy-free, nut-free, and very low in fat, sodium and calories, making them suitable for many different types of diets.

One cup (121 grams) of sliced, grilled portobello mushrooms contains about:
42.4 calories
5.9 grams carbohydrates
5.2 grams protein
0.9 gram fat
2.7 grams fiber
7.2 milligrams niacin (36 percent DV)
0.6 milligram riboflavin (34 percent DV)
21.4 micrograms selenium (31 percent DV)
0.6 milligram copper (30 percent DV)
1.9 milligrams pantothenic acid (19 percent DV)
182 milligrams phosphorus (18 percent DV)
630 milligrams potassium (18 percent DV)
0.1 milligram thiamine (7 percent DV)
23 micrograms folate (6 percent DV)
0.9 milligrams zinc (6 percent DV)
18.1 milligrams magnesium (5 percent DV)
0.1 milligram manganese (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)
0.7 milligram iron (4 percent DV)

Portobellos usually only contain very small amounts of vitamin D (around 0.2 micrograms, 8 IU). However, the concentration of vitamin D (due to the compound called ergocalciferol, which can be converted to vitamin D2) becomes much higher when mushrooms are exposed to UV light from either the sun or special growing lamps. There's debate over how much vitamin D mushrooms can actually provide, especially considering that it's still difficult for many to find mushrooms that have been exposed to UV light. However, research shows that mushrooms are unique among vegetables due to being capable of doubling or tripling their vitamin D content within just a few short hours of light exposure.



Portobello Mushroom vs. Other Mushrooms

Various types of mushrooms have immune-supporting effects, although many consider the healthiest species of mushrooms in the world to be medicinal mushrooms, such as cordyceps or reishi mushrooms. Other nutrient-dense types include shiitake and maitake, which are commonly eaten and cooked with, as opposed to taken in supplement or extract form like medicinal mushrooms are.

Compared to portobellos, medicinal mushrooms are considered to have more adaptogen qualities, meaning they help support the nervous system and boost the body's ability to cope with stress, fatigue or illness. While portobellos do help protect the mitochondria, cordyceps and reishi mushrooms are even more powerful and have strong antioxidant and anti-inflammatry abilities.

Maitake mushrooms are an excellent choice for obtaining special polysaccharide components called beta-1,6 glucan, which stimulate the immune system and may help prevent viruses, infections or complications due to other conditions like diabetes.

Oyster mushrooms may be better for providing higher levels of iron and preventing conditions like anemia, joint pain or tendonitis compared to portobellos.

Shiitake mushrooms are unique due to containing the chemical called lentinan in addition to eritadenine. These help reduce cholesterol levels, may help prevent stomach cancer, reduce risk for heart disease, and have benefits for treating hepatitis, high blood pressure and infectious diseases.

Potential Side Effects of Eating the Portobello Mushroom

While they're not commonly a problem for most people, portobello mushrooms contain purines that are linked to health problems in some cases. Purines break down to form uric acid, which can accumulate and lead to conditions like gout or kidney stones and kidney dysfunction. If you struggle with one of these conditions, avoid mushrooms and other sources of purines, or only eat them in moderation.

If you've ever had an allergic reaction to other types of mushrooms, it's best to use caution when eating portobellos, especially since they're related to other edible mushrooms and can cause similar effects.

Final Thoughts on the Portobello Mushroom

Portobello mushrooms are mature, white button mushrooms and a healthy, edible type of fungus.

Benefits of portobellos include high levels of B vitamins, antioxidants, phytonutrients like CLA and L-ergothioneine, selenium, copper, potassium, phosphorus, and even some plant-based protein.

Eating portobellos is a great way to get more nutrients and help avoid deficiencies if you're on a vegan/vegetarian diet, low-carb diet, or have any health conditions like low energy/fatigue, joint pain, indigestion, brain fog or thyroid problems.

Sardines Nutrition: Top 9 Reasons You Don't Want to Miss Out On

Sardines are jam-packed with important nutrients, securing them a top spot as one of the most nutrient-dense foods on the planet. High in omega-3 fatty acids, protein, vitamin B12 and selenium, sardines in a can are one of the few ingredients on the market that are super healthy, budget-friendly, convenient and delicious.

So why are sardines good for you? 

Health Benefits of Sardines

High in Anti-Inflammatory Omega-3 Fatty Acids
Rich in Essential Nutrients
Contain Vitamin B12
High in Selenium
Protect Bone Health
Defend Against Mood Disorders
Control Blood Sugar Levels
Promote Weight Loss
Low in Mercury and Pollutants

1. High in Anti-Inflammatory Omega-3 Fatty Acids

Sardines are one of the best natural sources of essential omega-3 fatty acids in the world, with a single 3.75-ounce can supplying over 1,300 milligrams. Sardines provide both EPA and DHA, two types of essential fatty acids that the body uses to reduce inflammation, resulting in improved hearth health, better brain function and a lower risk of chronic disease.

Because of their anti-inflammatory properties, omega-3 fatty acids can be effective in the treatment and prevention of hundreds of medical conditions. Studies show that consuming foods like sardines that are rich in omega-3 fatty acids can help protect against mood disorders like depression and anxiety and aid in the prevention of ADHD, various types of cancer, arthritis, infertility and especially heart disease. In fact, omega-3 fatty acids have also been shown to lower unhealthy cholesterol levels and triglycerides, making them one of the most important nutrients when it comes to maintaining a healthy heart.

Omega-3 fats come in three forms: DHA, EPA and ALA. ALA is found in plant foods including walnuts, flaxseeds, chia seeds and hemp seeds, for example. EPA and DHA are found in fatty fish, including sardines, salmon and mackerel fish. EPA and DHA have been shown to be the most beneficial and easily absorbed by the body, which makes sardines an even more beneficial option for obtaining these specific kinds of fatty acids.

2. Rich in Essential Nutrients

Sardines are rich in many essential nutrients, including vitamin B12, vitamin D, calcium and selenium. They are also a great source of phosphatidylserine and numerous other B vitamins, phosphorus, iron, copper, potassium, and more. Not only do these nutrients play a central role in everything from heart health to metabolism and cellular function, but they can also prevent nutritional deficiencies and help you feel your absolute best.

3. Contains Vitamin B12

Vitamin B12 is an important water-soluble vitamin that helps maintain nerve function, brain health, blood cell formation, energy levels and more. Unfortunately, many people's diets are lacking in this key vitamin, resulting in a vitamin B12 deficiency. Even a mild vitamin B12 deficiency can cause symptoms including nerve damage, impaired mental function, difficulty supplying cells with oxygen and chronic fatigue. Fortunately, just one can of sardines goes above and beyond your daily vitamin B12 needs, providing 137 percent of the amount that you need in a day.

4. High in Selenium

Sardines also provide high levels of selenium, containing nearly 70 percent of your daily needs in just one can. Selenium is an essential mineral that also acts as an important antioxidant and is required for your body to create and convert glutathione, a compound dubbed by researchers as the master antioxidant.

Selenium prevents oxidative damage in the body, fights off disease-causing free radicals, helps regulate metabolism and improves cellular function. Selenium is also an important mineral for supporting detoxification since it has the ability to take stress off the digestive and endocrine organs like the liver and thyroid.

A deficiency in selenium has been linked to thyroid impairment, decreased immune function, hormonal imbalances, reproductive problems, mood disorders and heart disease.

5. Protect Bone Health

Sardines are a great source of many vitamins and minerals that are essential for maintaining a healthy skeletal structure, including calcium, vitamin D and phosphorus. Consuming foods rich in calcium can prevent bone mineral loss and help to heal broken bones following injuries. These three key minerals help regulate bone metabolism, a process in which mature bone tissue is removed to allow for the formation of new bone tissue.

Sardines are one of the few food sources of vitamin D and one of the rare ingredients that provides a hearty dose of all three, making them an excellent addition to a healthy bone-building diet.

6. Defend Against Mood Disorders

Thanks to their high content of omega-3 fatty acids, some research suggests that foods like sardines could be beneficial in the prevention of mood disorders, such as anxiety and depression.

Many recent studies have focused on omega-3s' impact on mental health, particularly EPA, and have found that these essential fats can play a vital role in boosting mood and maintaining healthy brain function to help you beat depression. The brain itself is made up of roughly 60 percent fat, so obtaining the right ratio of fatty acids is crucial for the function of the central nervous system and your overall mood.

7. Control Blood Sugar Levels

Sardines are packed with both healthy fats and protein, which both work to slow down the absorption of sugar in the bloodstream. Combining high-protein and high-fat foods like sardines with carbohydrates can slow the release of glucose (sugar) into the blood, helping prevent spikes and crashes in blood sugar levels. Consuming foods with essential fats and proteins is especially important for people who have diabetes, metabolic syndrome or other conditions related to insulin resistance.

In one study conducted on rats fed a high-fructose, researchers fed the rats either casein, sardine protein with high-fructose or sardine protein without high-fructose. Ultimately, they found that the [sardine protein] diet prevented and reversed insulin resistance and oxidative stress, and may have benefits in patients with metabolic syndrome.

8. Promote Weight Loss

Sardines are high in both protein and healthy fats, making them one of the healthiest fish to include in your diet to help you feel full and curb cravings. Considering all of their health benefits, sardines are low in calories but high in essential nutrients that many people are often lacking, including omega-3 fatty acids and vitamin D. They are a great source of low-calorie protein for people looking to cut calories and lose weight.

Numerous studies have also shown that adding fish like sardines to your diet can help you lose weight fast. For instance, one study out of the University of Iceland published in the International Journal of Obesity found that adding seafood to a weight loss diet helped people lose 2.2 pounds more than a control group over a four-week period.

9. Low in Mercury and Pollutants

One of the best reasons to regularly consume sardines in place of other fish is because of their sustainability and low levels of contamination. Sardines are considered a fish at the bottom of the aquatic food chain because they eat plankton, which means they don’t carry the same toxins and heavy metals as many other fish you should never eat like red snapper, tilefish and swordfish. Avoiding pollutants, including heavy metals like mercury, is one of the biggest concerns for many people today, so purchasing sardines is a good way to get the important omega-3s from fish without compromising on keeping toxins out of your diet.



Sardines in Ayurveda and TCM

With the extensive health benefits and long list of nutrients packed into each serving, it's no wonder that sardines work well when paired with many forms of holistic medicine, including Ayurveda and Traditional Chinese Medicine.

Fish like sardines can be included as part of a healthy Ayurvedic diet, although it's recommended to keep intake in moderation, limit fish consumption to lunch only and minimize intake during the autumn season. According to Ayurveda, certain types of fish like the sardine are thought to enhance strength and immunity, nourish the body, and act as an aphrodisiac.

In Traditional Chinese Medicine, sardines are believed to promote kidney health and fight adrenal fatigue. They are also said to enhance fertility and are thought to have cooling properties that can reduce symptoms of excess heat, such as high blood pressure, thirst and constipation.

Sardines vs. Tuna vs. Anchovies

Sardines, tuna and anchovies are three of the most popular types of fish available. All three can be consumed fresh but are also available in canned form if you're looking for a quick and convenient meal on the go. Each variety also offers a wealth of important nutrients in each serving, including protein and omega-3 fatty acids.

However, there are some distinct differences between these three types of fish. Tuna has a very mild flavor that is a stark contrast to the fishy flavor found in anchovies and sardines. They also differ in the way that they are packaged; canned tuna contains only the meat of the tuna fish while canned anchovies and sardines typically contain the entire fish and can be grilled, roasted, cooked or consumed as is.

Additionally, although the nutritional profiles of all three types are pretty similar, sardines usually contain the bone and therefore offer a higher amount of calcium and vitamin D. And while both anchovies and sardines are low in mercury, certain types of tuna can contain a good amount, which makes it important to monitor your intake and keep consumption in moderation.

However, all three can be healthy additions to a nutritious diet. Swap them into your favorite recipes and enjoy to take advantage of the unique flavor and health benefits that each brings to the table.

Where to Find and How to Eat Sardines

Sardines can be eaten fresh and broiled, roasted or grilled, but most often people buy sardines canned, which are widely available in most grocery stores. Sardines are often canned immediately after being caught because they are known to be very perishable.

It's important to note that there is a big difference in terms of nutrients between freshly caught wild fish and farmed fish. You always want to purchase and eat wild fish and avoid farm-raised fish whenever you can, as farms often produce fish using antibiotics and pesticides and are fed an unnatural diet of grains.

This results in farmed fish having less nutrients than wild fish as well as more toxins and contaminants. Farmed fish are also higher in calories and contain more omega-6 fatty acids, which can create a dangerous inflammation-causing imbalance between levels of omega-3 and omega-6 fatty acids within the body.

The best canned sardines are those that have been packed in olive oil or water as opposed to soybean oil or other types of refined oils. Sardines tend to last for a decent amount of time once canned, but it's still best to always check the date to make sure they have not expired and lost their nutrients.

Store canned sardines in a cool and dry place, like your kitchen cabinet, and try consuming them within a few months. If you are able to find and purchase fresh sardines, you'll want to look for small fish with a fresh smell that still remain shiny and firm. Always use fresh sardines with a few days of purchasing them, since they are considered a very perishable fish. You can store them on ice in the refrigerator for several days.

Sardine Recipes and Uses

Sardines are naturally oily, contain small bones and have somewhat of a strong fishy taste. They are also usually very salty tasting because they are preserved in salt before being canned. While many people love this briny from-the-sea taste, some people don't. For this reason, many people usually prefer to mask the taste or pair them with other foods that complement their unique flavor.

There are plenty of sardines recipes available online, but a few popular methods for toning down the fishy taste of sardines is to soak them in buttermilk or yogurt, pickle them, grill them, or use them in combination with strong-flavored ingredients. Sardines are complemented by rich flavors like goat cheese, eggs and fresh herbs.

You can also try using sardines on salads, blended into sauces and salad dressings, on top of pizza, or mixed into an egg scramble. Alternatively, if you enjoy a recipe made using anchovies or another type of fish, try subbing in sardines instead.

Sardines have been eaten across Europe and North America for hundreds of years but have only recently moved into the spotlight more as research continues to confirm that omega-3 fatty acids have numerous health benefits and should be considered an essential part of the diet.

Sardines have been enjoyed in the seas of the Atlantic, Pacific and Mediterranean regions. Today, nations including Spain, Portugal, France and Norway are the leading producers of canned sardines. Sardines belong to the species of fish known as Clupeidaes, which are a small salt-water fish.

There are actually more than 20 varieties of sardines that are commonly sold throughout the world. All sardine varieties are oily, silver in color, have small bones and share the same health benefits. Sardines are referred to in different ways around the world, sometimes called small herring in the U.S. or pilchards in Europe and other areas.

Precautions

Although sardines are generally considered safe for most people to consume, the biggest concerns about sardines for the general population stem back to the question of sustainability, heavy metal contamination, and whether or not consuming canned sardines is a health risk.

Experts believe that the sardines nutrition benefits outweigh the possible health risks associated with eating them. However, like with all canned foods, it's best to try and find a brand that packages its food in a can free of the chemical BPA. BPA is a chemical that is commonly used in the manufacturing of some vinyl, aluminum and tin can liners. This includes some cans that are used to pack sardines and other fish like salmon or anchovies. BPA is known as an endocrine disruptor because it may have the ability to disrupt certain hormonal activities in the body and negatively impact the endocrine system.

There is still more research needed on the amount of BPA that is actually able to leach into oily fish when they are packed in BPA cans, as the only research that has been done so far is minimal and has not drawn conclusive results. In the meantime, though, opt for cans that are labeled BPA-free whenever possible.

In order to practice sustainability, it's also best to look for sardines that are wild-caught from Pacific seas. If possible, try to avoid Mediterranean-caught sardines, as these tend to be the oceans that are quickly becoming the most depleted.

Pregnant women are advised to avoid consuming fish that contain high levels of mercury. Consuming mercury during pregnancy has been associated with risks for developmental delays and brain damage to the fetus. Both experts warn pregnant women to avoid fish including shark, swordfish, king mackerel and tilefish because they are high in mercury. However, sardines are one of the lowest sources of mercury and therefore are normally safe to eat during pregnancy in moderate amounts (one to two times per week) as part of an otherwise healthy diet.

Final Thoughts

Sardines are a type of small, oily fish that belong to the Clupeidae family and can be found in different regions around the world.

Each serving is high in many important nutrients, including protein, omega-3 fatty acids, vitamin B12 and selenium.

Because of their impressive nutrient profile, sardines can benefit just about every aspect of health, from regulating blood sugar levels to protecting against mood disorders.

Opt for wild-caught fish whenever possible, and look for sardines canned in either water or olive oil rather than soybean oil.

Swap sardines in for other types of fish in your favorite recipes, or enjoy them grilled, roasted or fresh to reap the nutritional rewards that this tasty fish has to offer.

Spinach Nutrition: The Vitamin K Powerhouse that Protects Bone, Eye, Brain & Heart Health

Spinach is considered to be one of the world's healthiest foods, with researchers identifying more than a dozen different types of flavonoid antioxidants alone that are present in spinach, not to mention all of its other vitamins, minerals and essential nutrients.

Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, and if you combine that with its very low amount of calories, it is easily one of the most nutrient-rich foods in existence.

So what is spinach, how can it improve your health and how can you add this nutritious leafy green into your diet? Let's explore all you need to know about spinach nutrition.

What Is Spinach?

The spinach plant is a vegetable that belongs to the Amaranthaceae family, which also includes other nutrient-rich plant foods, such as beets, Swiss chard and quinoa. Foods in this family have been shown to be helpful in protecting the central nervous system, reducing inflammation and delaying the aging process by protecting cells against damage.

Spinach contains special protective carotenoid compounds that have been linked with decreasing the risk of many diseases, including cancer, heart disease, diabetes, neurodegenerative conditions and obesity.

Spinach's phytonutrients include such carotenoids as beta-carotene, lutein and zeaxanthin, the same kind of antioxidants found in the carrot, kale and broccoli nutrition profiles as well. Spinach nutrition also supplies flavonoids, which are a type of powerful antioxidant that protect against disease by fighting free radical damage within the body. These protective compounds make spinach on of the best anti-aging foods available.

Aside from supplying high levels of antioxidants, spinach nutrition also offers an impressive amount of vitamins and minerals overall. It's considered a nutrient-dense food, meaning there are very few calories in spinach, but it's a good source of micronutrients like vitamin C, vitamin A, manganese, zinc and selenium. This makes spinach useful in protecting various systems and functions within the body, boasting a long list of potential health benefits of spinach ranging from better eyesight to improved immune function.

Spinach Nutrition Facts

Spinach is rich in many important nutrients, including vitamin K, vitamin A, folate and vitamin C, yet contains a very small amount of spinach calories in each serving. Additionally, although there are some carbs in spinach, it's also very high in fiber, meaning it can help support regularity and keep blood sugar steady.

One cup (about 30 grams) of raw spinach contains approximately:

6.9 calories
1.1 grams carbohydrates
0.9 gram protein
0.1 gram fat
0.7 gram dietary fiber
145 micrograms vitamin K (181 percent DV)
2,813 international units vitamin A (56 percent DV)
58.2 micrograms folate (15 percent DV)
8.4 milligrams vitamin C (14 percent DV)
0.3 milligram manganese (13 percent DV)
23.7 milligrams magnesium (6 percent DV)
0.8 milligram iron (5 percent DV)
In addition to the nutrients listed above, raw spinach nutrition also contains some calcium, riboflavin, vitamin B6 and vitamin E.

For comparison, the cooked spinach nutrition profile contains a more concentrated amount of several nutrients. There is more fiber and protein in spinach that has been cooked, plus a higher amount of several vitamins and minerals like vitamin K and vitamin A.

One cup (about 180 grams) of cooked spinach (boiled) contains approximately:
41.4 calories
6.7 grams carbohydrates
5.3 grams protein
0.5 gram fat
4.3 grams dietary fiber
889 micrograms vitamin K (1,111 percent DV)
18,867 international units vitamin A (377 percent DV)
1.7 milligrams manganese (84 percent DV)
263 micrograms folate (66 percent DV)
157 milligrams magnesium (39 percent DV)
6.4 milligrams iron (36 percent DV)
17.6 milligrams vitamin C (29 percent DV)
0.4 milligrams riboflavin (25 percent DV)
245 milligrams calcium (24 percent DV)
839 milligrams potassium (24 percent DV)
0.4 milligrams vitamin B6 (22 percent DV)
3.7 milligrams vitamin E (19 percent DV)
0.3 milligrams copper (16 percent DV)
0.2 milligrams thiamine (11 percent DV)
101 milligrams phosphorus (10 percent DV)
Cooked spinach nutrition also contains some zinc, niacin, sodium and selenium as well.

Additionally, it's important to note that although spinach nutrition contains iron and calcium, these nutrients are not well-absorbed by the body. In fact, spinach is thought to be one of the least bioavailable food sources of calcium.

This is because spinach contains absorption-inhibiting substances, including high levels of oxalic acid. (4) Oxalic acid molecules, also referred to as oxalates, are a type of antinutrient that bind to calcium and iron in the body and prevent the body from actually absorbing them. High levels of oxalates are known to make iron and calcium far less absorbable, prevent their use and contribute to their excretion from the body through the urine.

Benefits of Spinach Nutrition

Protects Against Cancer
Defends Against Heart Disease
Boosts Immunity
Stabilizes Blood Sugar
Maintains Healthy Vision
Supports Bone Health
Keeps Skin Glowing
Aids in Detoxification
Preserves Brain Health
High in Magnesium

1. Protects Against Cancer

Studies show that consuming leafy green vegetables and cruciferous vegetables including spinach, watercress, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards and kale  can dramatically protect against the occurrence of various types of cancers, including colon, breast and prostate cancers.

Spinach is able to slow down cancerous cell formation because it defends against DNA damage and limits oxidative stress through the presence of antioxidants like neoxanthin and violaxanthin. These powerful carotenoids protect cells from mutations that can ultimately lead to cancerous tumor growth.

Spinach nutrition also contains both chloroplast and chlorophyll. Because of this, studies have found that spinach acts as a potent cancer-fighting food by pulling out carcinogenic substances from the body, detoxifying the body, reducing inflammation and slowing free radical damage.

2. Defends Against Heart Disease

Thanks to its antioxidant content, spinach limits inflammation in the body, which is one of the main risk factors associated with the development of coronary heart disease. Studies show that spinach can protect heart health by enhancing the functions of nitric acid, which improves circulation, lowers blood pressure and promotes blood vessel health. Spinach is also rich in many specific carotenoids that have been linked to decreased inflammation and chronic disease prevention.

Spinach nutrition is able to help heal blood vessel-related problems, including atherosclerosis and high blood pressure. The protective compounds found in spinach work together to keep arteries clear of dangerous plaque buildup, lower cholesterol levels, fight high blood pressure, increase blood flow and maintain healthy, strong blood vessels.

The fiber found in spinach also works to reduce high cholesterol levels and slow the absorption of sugar into the bloodstream. Together these factors greatly reduce the risk of having a heart attack or stroke.

3. Boosts Immunity

Spinach nutrition supplies high levels of vitamin A and vitamin C, both of which are actually considered antioxidants that can be especially useful in maintaining a strong immune system. These antioxidants can keep your immunity strong to protect against bacteria, viruses, toxins and other harmful invaders that can cause disease and illness.

Spinach also boosts immunity by lowering inflammatory responses, reducing cell damage and promoting digestive health, which is very important for absorbing immunity-boosting nutrients from food.

The antioxidants found in spinach also protect skin, eyes and oral health by protecting from tooth decay and gum disease or infections. They also protect against more serious conditions, including free radical damage, which can result in heart disease, cancer, autoimmune responses and cognitive disorders.

4. Stabilizes Blood Sugar

Spinach contains protective steroids called phytoecdysteroids. In studies, this steroid has been shown to increase glucose (sugar) metabolism and help keep blood sugar levels stable.  This is extremely beneficial for people with prediabetes, diabetes or other forms of metabolic syndrome, since it minimizes the requirement for the critical fat-storage hormone, insulin. Spinach nutrition also contains a good amount of fiber in each serving, which can help slow the absorption of sugar into the bloodstream to keep blood sugar levels steady.

Several other specific compounds found in spinach have also been found to lower the risk for complications that can arise as a result of diabetes. Diabetic patients can experience heart disease, blindness, nerve damage, numbness in limbs and other complications, which spinach and other vegetables may help protect against.

5. Maintains Healthy Vision

Spinach nutrition contains vitamin A in the form of carotenoids, which benefit eyesight by preserving the health of the retina, macula and cornea. Plus, two of spinach's carotenoids lutein and zeaxanthin are some of the primary antioxidants needed to prolong eye health, especially with advanced age.

Some research suggests that upping your intake of nutritious foods like spinach could help reduce the risk of age-related eye disorders like macular degeneration thanks to the presence of these important carotenoids. These carotenoids help filter out harmful light rays from entering the cornea and protect vulnerable tissues of the retinal area from oxidative stress that can result in blindness, cataracts and other complications.

6. Supports Bone Health

Spinach supplies a high amount of essential bone-building vitamin K. Vitamin K is needed to keep the skeletal structure healthy and can help ward off conditions like osteoporosis and bone fractures. Vitamin K also has the roles of helping with blood clotting and turning off inflammation in the body.

7. Keeps Skin Glowing

The vitamin C and vitamin A found in spinach nutrition can help to fight off UV light damage that can lead to skin cancer and skin aging.  Frequently eating foods such as spinach that contain antioxidants can help foster new skin cell growth and support the production of collagen, one of the main building blocks of skin that is responsible for its elasticity and youthful appearance. 

8. Aids in Detoxification

The phytonutrients found in spinach can help detoxify the body and support liver function by preventing bacterial overgrowth from occurring in the gut microflora. The carotenoids found in spinach nutrition, such as beta-carotene, have been shown to reduce levels of inflammation in the body to preserve digestive health and aid in detoxification.

Lower levels of inflammation protect the vulnerable lining of the digestive tract and stomach, reducing the chances of developing leaky gut syndrome or other digestive and autoimmune disorders.

Spinach is also a good source of dietary fiber. Fiber is needed to maintain digestive health because it supports regular bowel movements, carries waste and toxins out of the body, prevents constipation and diarrhea, and can detoxify the digestive tract.

9. Preserves Brain Health

Studies suggest that vegetables such as spinach may have anti-aging properties. In fact, research shows that spinach can protect brain health from age-related diseases and even reverse existing damage that has taken place in the cerebral cortex of the brain following a stroke.

The antioxidants found in spinach work to reduce inflammation and oxidative stress that is associated with a decline in cognition. According to an animal study published in the Journal of Neuroscience, giving rats a supplement containing spinach extract was effective at reversing age-related signs of cognitive impairment and improving motor behavioral performance.

10. High in Magnesium

Spinach is one of the best sources of magnesium in the diet and is even preserved when cooked.  Magnesium is a vital nutrient within the body that contributes to overall cellular health and plays a central role in more than 300 different bodily functions.  Unfortunately, however, despite the widespread availability of magnesium foods, magnesium deficiency is a condition that affects people across the globe, and most people who have it aren't even aware of it. In fact, data from the World Health Organization suggests that less than 60 percent of adults in the United States meet the adequate intakes for magnesium.

Magnesium is needed to regulate calcium, potassium and sodium, which together control neuromuscular signals and muscle contractions. This is why a magnesium deficiency can sometimes result in muscle pains and cramps. Magnesium deficiency is also associated with insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes, making it absolutely essential to get enough magnesium-rich foods in your diet.

Organic spinach in particular, as opposed to conventional/non-organic, can be a good source of magnesium. While some people do best by taking magnesium complex supplements to overcome a deficiency, regularly consuming foods high in magnesium like spinach can also offer help in reducing these negative symptoms.

Spinach in Ayurveda and TCM

With its stellar health profile and extensive health benefits, spinach is often used in many branches of holistic medicine, including Ayurveda and Traditional Chinese Medicine.

In Ayurveda, spinach is used to reduce inflammation, enhance stamina, build bone strength and decrease thyroid activity. It's considered detoxifying and nourishing and is recommended to eat primarily during the spring as part of a healthy Ayurvedic diet.

Meanwhile, according to Traditional Chinese Medicine, spinach is thought to have cooling properties and is used to help tonify the blood. It can also be used to promote liver health and protect against liver disease.

Spinach vs. Kale vs. Lettuce vs. Arugula

Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. However, there are some unique differences that set these veggies apart.

First of all, kale and arugula are both considered cruciferous vegetables, meaning they belong to the Brassicaceae family of plants. Spinach and lettuce, on the other hand, belong to the Amaranthaceae and Asteraceae families, respectively.

In terms of nutrition, all four are low in calories and a good source of many micronutrients. Gram for gram, lettuce is the least nutrient-dense, followed by arugula, which contains a good chunk of several vitamins. Spinach and kale are both neck and neck when it comes to nutritional value. Kale nutrition is higher in vitamin A, vitamin K and vitamin C while while spinach is considered one of the top foods with magnesium and is richer in folate and manganese.

Spinach, kale, lettuce and arugula can all be consumed cooked or fresh, but certain types like spinach and kale may be more suitable for cooking. They can also be used interchangeably in many recipes, including soups, salads and sandwiches.

Where to Find and How to Purchase Spinach

Fresh spinach is available throughout the year, although its primary season runs from about early spring in March through May and then again in the fall from September through October. Aside from buying fresh spinach, it can also be found in frozen or canned varieties in most grocery stores any time of year.

There are three main types of spinach: savoy, flat spinach or semi-savoy. Savoy is the kind most commonly found fresh in grocery stores; it has curlier leaves than other types and a mild taste. Flat spinach (also called smooth leaf spinach) is usually grown to use in canned or frozen spinach products. Semi-savoy spinach is used in both ways but is less common than the other two types.

When purchasing spinach, look for leaves that have a vibrant, deep green color. Avoid any leaves that already look wilted or have wet, brown spots. Spinach is known to attract and hold bacteria somewhat easily, so wash it well before using it. It's also best to buy organic spinach whenever possible, because conventionally grown spinach is one of the most pesticide-sprayed vegetable crops there is. According to the Environmental Working Group, most spinach contains multiple pesticides, with some reports even showing that it has more contaminants than 320 other commonly eaten foods.

It's not recommended to wash spinach before storing it in the refrigerator since exposing the leaves to water can make them wilt and go bad quicker. Fresh spinach is believed to only retain its nutrients best when it's used within a few days after purchasing, so try using it somewhat quickly. You can prolong its freshness by storing it in a plastic storage bag and squeezing out as much of the air as possible. 

History

Spinach is a member of the plant family called Amaranthaceae, which is native to central and southwestern Asia and has been grown there for thousands of years. Modern-day spinach was believed to first grow in parts of India and Iran. Arab travelers brought spinach to the Mediterranean region sometime around the eighth century A.D., where it is still commonly cooked with today, frequently making an appearance in Greek, Italian and French dishes and cuisines.

Although spinach does not grow well in hot, humid climates, farmers in the warm Mediterranean region used irrigation systems in order to harvest spinach plants in large quantities. As spinach became grown in larger yields, it spread to Persia, Spain, Turkey and further East to other nations in Asia and across the Middle East.

Precautions

As mentioned earlier, spinach contains oxalic acid, sometimes also called oxalates. High intake of oxalate foods has been linked with increasing the risk of kidney stones in certain people.  Many foods contain oxalates, but leafy greens like spinach in particular have levels high enough to noticeably affect certain health conditions.

It is best to limit your spinach intake if you have had kidney stones in the past or are at a higher risk for developing kidney stones, as spinach can lower calcium absorption in the body. For people with kidney stones, low amounts of calcium in their diet will increase the risk of forming calcium oxalate kidney stones.

For the same reasons, some evidence also shows that people with leaky gut syndrome, digestive disorders or irritable bowel syndrome may also be vulnerable to experiencing worsened symptoms when frequently eating foods with high levels of oxalic acid. When oxalates build up in tissue, they can sometimes cause digestive problems within the gut and worsen symptoms associated with these health conditions.

Because of built-up oxalates in bodily tissue, some experts also recommend that patients with existing painful and inflammatory conditions such as cystic fibrosis, fibromyalgia, thyroid disease, arthritis or asthma also don't eat very high levels of oxalic acid-containing foods. While spinach can still be a healthy option for these groups of people, it may best to eat it in moderation and opt for including other leafy greens in their diets that contain less oxalates, such as kale, Swiss chard and romaine.



Final Thoughts on Spinach Nutrition

Spinach is a vegetable that belongs to the Amaranthaceae family of plants and is closely related to beets, Swiss chard and quinoa.

Organic spinach nutrition boast a high amount of vitamin A, vitamin K and folate, along with a number of other important vitamins, minerals and antioxidants for a low amount of spinach calories.

Adding spinach to your diet can help improve a number of health conditions and has been shown to boost immunity, defend against heart disease, keep your skin healthy and preserve cognitive function.

Opt for organic spinach whenever possible, and add it to salads, smoothies or side dishes for an easy way to give your diet an upgrade.

What Are Cotton Candy Grapes? 6 Benefits of This Unique Fruit

They may sound like they belong in some kind of circus or science lab rather than on your plate, but cotton candy grapes are all-natural, super nutritious and jam-packed with flavor.

These tasty grapes boast all the health benefits and nutrients of regular grapes but with a twist: Each bite tastes just like the soft, sugary, hand-spun cotton candy you know and love without the extra chemicals, sugar, calories and guilt you don't.

Much like normal grapes, cotton candy grapes come with a long list of health benefits. They can keep your blood sugar stable, provide a concentrated dose of antioxidants, relieve inflammation, boost brain function, and even fight off cancer cells and bacteria. Plus, they're low in calories and offer a wide array of nutrients that are essential to your health.

At this point, you're probably dying to know how you can get your hands on these, and you may be wondering where can I buy cotton candy grapes? Keep on reading for everything you need to know about these delicious grapes, from where you can find them to how they can benefit your health.

What Are Cotton Candy Grapes?

Cotton candy grapes are an all-natural variety of grapes that have been bred to taste just like cotton candy. They look just like normal grapes; they're green, plump and juicy, plus totally seedless. The grape is actually a hybrid of two kinds of grapes: a type of Concord grape, similar to the ones used in many jellies and juices, and Vitis vinifera, the common grape vine.

For this reason, cotton candy grapes share the same nutritional properties as regular grapes and boast the same impressive benefits to health, such as improved heart health, better brain function and reduced inflammation.

However, the real reason that people flock to grocery stores to get their hands on these grapes is their intense flavor. It's often described as an exact match for the sweet, spun cotton candy you might get at carnivals and fairs but without the added sugar or extra calories.

These grapes can be a bit tricky to find as they are available for a narrow window of time once a year and are produced by just one company. However, they can be found in many major retailers and can be an excellent way to pack some added nutrients into your diet while still satisfying your sweet tooth.

Benefits of Cotton Candy Grapes

Regulate blood sugar
Packed with antioxidants
Alleviate inflammation
Boost brain function
Fight bacteria
May help prevent cancer

1. Regulate Blood Sugar

Grapes have a low glycemic index, which means they won't spike your blood sugar in the same way as other foods with a high glycemic index might. Not only that, but grapes have been shown to offer some especially impressive health benefits when it comes to keeping your blood sugar under control.

Studies show that grapes contain many important compounds called polyphenols that can reduce blood sugar levels and improve the function of the cells responsible for secreting insulin. Insulin is the hormone that transports sugar from the blood to the cells where it can be used as fuel, so increasing insulin levels can help promote normal blood sugar.

Each serving of grapes also contains an added dose of fiber, which slows the absorption of sugar in the bloodstream, helping keep blood sugar steady.

For best results, pair your cotton candy grapes with a diet rich in low glycemic fruits, vegetables and other high-fiber foods along with regular exercise to help effectively manage your blood sugar levels.

2. Packed with Antioxidants

Antioxidants are compounds that fight off harmful free radicals and prevent damage to cells. The buildup of free radicals has been shown to contribute to several types of chronic disease, such as cancer, coronary heart disease and diabetes.

Cotton candy grapes, like regular grapes, are loaded with beneficial antioxidants that can neutralize these dangerous compounds and help promote overall health. In particular, grapes contain several phytochemicals with potent antioxidant properties, including phenolic acids, stilbenes, anthocyanins and proanthocyanins.

To get the most nutritional bang for your buck, consume grapes along with other high antioxidant foods like berries, dark chocolate, pecans and artichokes.

3. Alleviate Inflammation

Inflammation can be a healthy response triggered by the immune system in response to injury or illness. However, chronic inflammation may contribute to many types of chronic disease and autoimmune conditions, such as rheumatoid arthritis or lupus.

Thanks to their high content of antioxidants, eating plenty of cotton candy grapes could help reduce inflammation in the body. A 2012 study published in Nutrients showed that eating grapes increased levels of anti-inflammatory markers in men with metabolic syndrome.

In another study from Brazil, giving grape powder to patients on hemodialysis was found to increase levels of glutathione peroxidase, a type of enzyme with anti-inflammatory properties that protects cells from damage. Grape powder also prevented increases in inflammatory markers compared to a control group.

In addition to eating plenty of grapes, following an anti-inflammatory diet and eating lots of anti-inflammatory foods can also help ward off inflammation.



4. Boost Brain Function

Grapes are bursting with flavonoids, beneficial compounds that can help keep your brain working efficiently and reduce the risk of neurodegenerative disease. Anthocyanins, in particular, can help by preventing inflammation in the brain and reducing oxidative stress caused by free radical formation.

A study out of the University of Cincinnati Academic Health Center published in the British Journal of Nutrition noted that supplementing with Concord grape juice for 12 weeks was found to improve memory in older adults with MCI, or mild cognitive impairment.

Similarly, a 2009 review by the Jean Mayer Human Nutrition Research Center on Aging at Tufts University noted that consuming grape juice can improve the signaling of the neurons and prevent oxidative stress in the brain caused by aging.

Other healthy brain foods include avocados, beets, blueberries, bone broth and coconut oil.

5. Fight Bacteria

Some studies have found that grapes contain antimicrobial properties that could help fight off the harmful bacteria that cause illness and disease.

A 2015 test-tube study, for example, found that grape peel extract was able to inhibit the growth of several strains of bacteria, including some types responsible for food poisoning, such as Salmonella typhimurium.

Several other studies have produced similar findings, showing that grapes contain compounds that help kill off these dangerous strains of bacteria and even some types of fungi as well.

6. May Help Prevent Cancer

One of the most impressive health benefits of grapes is their ability to help protect against cancer. Grapes are literally loaded with compounds like polyphenols and antioxidants that can kill off and prevent the spread of cancer cells. Even raisins have been shown to fight cancer cells in some studies.

A test-tube study out of Italy showed that grape extract reduced the growth of colon cancer cells and stopped them from spreading.

Grapes also contain resveratrol, a type of natural polyphenol with powerful anti-cancer properties. In one animal study, treating mice with resveratrol significantly reduced tumor growth and also helped killed off breast cancer cells.

However, keep in mind that most current research is limited to test-tube and animal studies. More trials on humans are needed to determine how grapes, and cotton candy grapes in particular, may affect cancer cells in humans.

Cotton Candy Grapes Nutrition

Because cotton candy grapes are a hybrid of two common types of grapes, they share the same nutritional profile as regular grapes. They are low in calories, plus high in vitamin K and vitamin C along with many other important micronutrients.

One cup of cotton candy grapes contains approximately:
104 calories
27.3 grams carbohydrates
1.1 grams protein
0.2 gram fat
1.4 grams fiber
22 micrograms vitamin K (28 percent DV)
16.3 milligrams vitamin C (27 percent DV)
0.2 milligram copper (10 percent DV)
288 milligrams potassium (8 percent DV)
0.1 milligram thiamine (7 percent DV)
0.1 milligram riboflavin (6 percent DV)
0.1 milligram vitamin B6 (6 percent DV)
0.1 milligram manganese (5 percent DV)


Cotton candy grapes also contain some iron, magnesium, phosphorus and vitamin A.

Cotton Candy Grapes vs. Regular Grapes

The distinct flavor of cotton candy grapes makes many people wonder: Are cotton candy grapes GMO? Interestingly enough, cotton candy grapes are not genetically modified. Instead, they are made by cross-breeding two kinds of grapes together to create a unique type of grape with a distinctly sweet flavor.

Because they are all-natural and made from two types of grapes, however, they share the same nutritional value and beneficial health properties as regular grapes. This means that there are the same amount of calories in grapes as cotton candy grapes as well as a comparable amount of nutrients like vitamin K, vitamin C and copper.

Cotton candy grapes even look just like regular grapes. The only real difference between the two is the taste; while grapes generally taste sweet with a touch of sour, cotton candy grapes tend to have a sweeter, more sugary flavor.



How to Find and Use Cotton Candy Grapes

By now, you’re probably asking yourself, where can I buy cotton candy grapes? 

Okra Nutrition: Improve Heart Health, Eyesight & Cholesterol Levels

Okra, both a common pod vegetable and nightshade vegetable eaten in the Deep South, is also called gumbo in the U.S. Although when we think of gumbo we usually think of soups, cajun and creole cuisine, okra has numerous health benefits.

An edible ornamental flowering hibiscus, okra is an annual, erect herb with stems that contain stiff hairs. The whole plant has an aromatic smell resembling that of cloves and somewhat resembles the cotton plant, but okra has much larger and rougher leaves and a thicker stem.

The International Knowledge Sharing Platform states that there are many okra uses, as it's an economically important vegetable crop because its fresh leaves, buds, flowers, pods, stems and seeds have value.

What is okra used for? 

As a vegetable (but it's actually truly a fruit), it can be used in salads, soups and stews, fresh or dried, and fried or boiled. Some people are turned off by okra's somewhat slimy inner consistency, but I'm happy to say that there are ways to decrease that characteristic or don't because as I'm about to share it actually holds some really desirable health properties!

What Is Okra?

Let's start off with the most basic question: What is okra? 

An okra definition: Okra (Abelmoschus esculentus) is a hairy plant that belongs to the mallow family (Malvaceae). The okra plant is native native to the tropics of the Eastern Hemisphere.

The only part of the plant that is eaten is the unripe pods or fruit. The inside of okra pods contains oval dark-colored seeds and a good amount of mucilage, which is a gelatinous substance that makes okra a great addition to recipes that you want to thicken such as soups and stews. So is okra fruit or vegetable? Technically, it's a fruit because it contains seeds, but it's most commonly considered a vegetable, especially when it comes to culinary uses.

The okra plant is an annual, requiring warm, humid climates preferably where temperatures go above 85 degrees F, and is easily injured by frost as reported by the U.S. Department of Agriculture (USDA). The fruit is a long pod, generally ribbed and spineless in cultivated varieties; however, pods vary in length, color and smoothness depending on the variety and grow best in well-drained and manure-rich soil. It's best to gather the pods while they are green, tender and at an immature stage.

Many people wonder: Why is okra slimy? 

That mucilage or slime inside of the pods consists of exopolysacharrides and glycoproteins. This gooey aspect of the pods actually provides some really incredible okra health benefits (more on that later).

7 Health Benefits of Okra

A powerhouse of valuable nutrients, okra provides numerous health benefits. Known as a high-antioxidant food, okra may support improvement in cardiovascular and coronary heart disease, type 2 diabetes, digestive diseases, and even some cancers. Okra is also abundant in several vitamins and minerals, including thiamin, vitamin B6, folic acid, riboflavin/vitamin B2, zinc and dietary fiber.

What are the benefits of eating okra? Here are just some of the top okra nutrition benefits:

1. Source of Calcium

Okra provides ample calcium and magnesium, helping prevent both calcium deficiency and magnesium deficiency. In addition to healthy bones, calcium is needed to regulate heart rhythms, blood pressure and cholesterol levels. It also helps with muscle function and nerve-signaling functions.

For those who suffer from the symptoms of lactose intolerance or are vegans or vegetarians, okra can help provide enough calcium to make up the lack of dairy. It provides nearly 51 milligrams of calcium per serving, and while that is not enough for the day with the recommendation daily value at around 1,000 milligrams for most adults, it can be integrated as part of the diet on regular basis.

2. Improves Heart Health

The soluble fiber within okra helps naturally reduce cholesterol and, therefore, decreases the chance of cardiovascular disease, according to the Journal of Food Processing & Technology, making the consumption of okra is an efficient method to manage the body's cholesterol levels.  Okra additionally is loaded with pectin that can help reduce high blood cholesterol simply by modifying the creation of bile within the intestines.

3. Improves Eyesight

Okra is also used to improve eyesight! Okra pods are fantastic source of vitamin A and beta-carotene, which are both important nourishment for sustaining excellent eyesight (along with healthy skin).  Additionally, this nourishment may help inhibit eye-associated illnesses.

4. Good Source of Protein

Okra nutrition benefits are so plentiful that it's been called the perfect villager's vegetable, with its robust nature, dietary fiber and distinct seed protein balance of both lysine and tryptophan amino acids. The amino acid composition of okra seed protein is actually comparable to that of soybean the protein efficiency ratio is higher than that of soybean, and the amino acid pattern of the protein renders it an adequate supplement to legume- or cereal-based diets.

Indeed, the okra seed is known to be rich in high-quality protein, especially with regard to its content of essential amino acids relative to other plant protein sources, making okra one of the top vegetable protein foods out there.

5. Helps Lower Cholesterol

You can add okra to the list of cholesterol-lowering foods. A scientific review published in 2018 in the International Journal of Nutrition and Food Sciences points out that nearly half of the contents of the okra pod is soluble fiber in the form of gums and pectins, which help lower serum cholesterol and reduces the risk of heart diseases.

In addition, the mucilage of okra binds excess cholesterol and toxins found in the bile acids, making it easier for the liver to eliminate them. The mucilage in okra has medicinal applications when used as a plasma replacement or blood volume expander.

So is okra slime healthy? That mucilage or slime clearly has some impressive health benefits.

6. Helps Stabilize Blood Sugar

Okra helps stabilize blood sugar by regulating the rate at which sugar is absorbed from the intestinal tract. The okra seed contains blood glucose normalization qualities and lipid profiles that may help naturally treat diabetes.

In a 2011 study published in the Journal of Pharmacy & BioAllied Sciences, researchers in India found that when subjects were fed dried and ground okra peels and seeds, they experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about 10 days.

In addition to scientific research, many diabetics have reported lowered blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning. In countries like Turkey, roasted okra seeds have been used for generations as a traditional diabetes medicine.

7. Good for Digestion

Okra contains insoluble fiber, which helps keep the intestinal tract healthy by decreasing the risk of some forms of cancer, especially colorectal cancer. The book Health Benefits: From Foods and Spices by John P. Hunter III explains that okra helps to lubricate the large intestines and adds bulk to stools; therefore, it helps prevent constipation and works as a natural laxative. Unlike harsh laxatives which can irritate the intestinal tract, okra's mucilage is soothing and helps to encourage easier elimination.

Okra Nutrition

Okra is packed with valuable nutrients. It's a high-fiber food, for starters: Nearly half of its nutrition is a soluble fiber in the form of gums and pectins. Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

A half cup of cooked and slice okra contains about
25 calories
2 grams fiber
1.5 grams protein
5.8 grams carbohydrates
13 milligrams vitamin C (22 percent DV)
46 milligrams magnesium (11.5 percent DV)
37 micrograms folate (9.3 percent DV)
460 IU vitamin A (9.2 percent DV)
2 grams dietary fiber (8 percent DV)
257 milligrams potassium (7.3 percent DV)
50 milligrams calcium (5 percent DV)
0.4 milligrams iron (2.3 percent DV)



Okra Uses in Ayurveda, TCM & Traditional Medicine

In both Ayurveda and Traditional Chinese Medicine (TCM), okra is considered a cooling food. Hot and cold foods don't refer to temperature, but rather whether or not a food item has a cooling or a heating effect within our bodies after it's consumed.

In Ayurvedic Medicine, okra is also considered to have a moistening effect on the body, which makes it a good choice for balancing the dryness often experienced by someone with a Vata dosha.  In the East, the unripened fruit and leaves have a lengthy history of use in traditional medicine as an ingredient in pain-relieving poultices.

Okra vs. Acorn Squash vs. Asparagus

Okra and acorn squash are both thought of as vegetables, but since they contain seeds they are technically types of fruit. If you're following a keto diet or another low carb diet, it's helpful to know that okra, acorn squash and asparagus are all acceptable choices.

Asparagus is the lowest in carbohydrates followed by okra followed by acorn squash.  All three vegetables are rich in disease-fighting antioxidants and key vitamins and minerals including vitamin C, vitamin A and potassium.

You can find all three of these healthy options in your grocery stores year-round, but if you're looking to buy them seasonally at your local farmers market, okra is usually available in late summer/early fall while acorn squash is definitely a fall crop and asparagus is a spring veggie.

Where to Find & How to Use Okra

Have you ever tried okra? 

For those growing up in the South, okra is a staple and most often served fried with a generous cornmeal coating.

You can likely find fresh okra at your local grocery store or farmers market. Look for okra pods that are brightly colored and firm. There are many uses for okra. Okra can be boiled, fried, steamed, grilled, battered or eaten raw. The fruits of the okra plant are preserved by pickling or drying and grinding into powder. They're used to make soups, sauces, stews, curries and even salads.

The principal use of okra is in soups and various culinary preparations in which meats form an important factor, as in the well-known gumbo soups, to which young pods provide excellent flavor and a pleasant mucilaginous consistency. Okra is also sometimes cooked similarly to the way green peas are cooked; the very young and tender pods are boiled and served as a salad with French dressing.

For some, it is an acquired taste. Due to its stringy mucous within the pod, it often is unappealing to consumers. However, the slimy texture can be reduced by cooking in salted water and one of benefits of okra water is how it can naturally thicken recipes.

Is it safe to eat raw okra? 

Yes, you can okra raw too. Just make sure you have washed the okra thoroughly first. If you're wondering, how do I clean okra? Wash okra pods in warm water and make sure they are completely dry before using them if you are looking to reduce their slime. Can you eat the whole okra? Before eating okra raw or cooking it, trim off a thin slice of the stem end or top of the pod.

How do you cook okra without it being slimy? One method is to cook it whole or if you're going to slice it, aim for bigger chunks.To reduce slime, some cooks soak whole okra in a mixture of vinegar and water for 30 to 60 minutes before using it in recipes. According to experts, adding lemon juice, apple cider vinegar or chopped tomatoes can also lower the slime that remains in your final product. Plus, those are some really healthy and flavorful additions to any meal!

How do you store cut okra? 

It's best to store fresh okra in the refrigerator whole rather than cut. How long does okra keep in the fridge? Whole okra will usually last two to three days in the fridge and two to three months in the freezer. Can you freeze okra without cooking it? Yes, you can freeze them fresh for later use. How do you know when okra goes bad? If your pods are soft, squishy and/or brown, it's time to throw them away.

Okra History & Interesting Facts

Okra is sometimes misspelled ocra. In various parts of the world, it's known as okra, lady's fingers or lady finger, gumbo, okro (English); gombo, bendakai, bhindi (India), Kacang bendi (Malay) and quimgomb (Spanish). Some of the world's most powerful women, Cleopatra of Egypt and Yang Guifei of China, loved to eat okra, according to the historical record.

Whether using the word okra or gumbo, both of these names are of African origin. Gumbo is believed to be of a Portuguese corruption, quingombo, of the word quillobo, native name for the plant in the Congo and Angola area of Africa. So what is gumbo? It can be another name for okra, but it’s also a a stew popular in Louisiana that typically contains okra.

Okra was apparently discovered in the Abyssinian center of origin of cultivated plants, an area that includes present-day Ethiopia, the mountainous or plateau portion of Eritrea, and the eastern, higher part of the Anglo-Egyptian Sudan.

Since the Spanish Moors and the Egyptians of the 12th and 13th centuries used an Arab word for okra, it probably was taken into Egypt by the Muslims from the East who conquered Egypt in the seventh century. It's also believed that the plant was taken from Ethiopia to Arabia across the narrow Red Sea or the narrower strait at its southern end. Then it was spread over North Africa, completely around the Mediterranean, and eastward, reaching India after the beginning of the Christian Era.

Modern travelers have found okra growing wild along the White Nile and elsewhere in the upper Nile country, as well as in Ethiopia. One of the earliest accounts of okra is by a Spanish Moor who visited Egypt in 1216, describing the plant in detail stating that the pods were eaten when young and tender.

It makes sense that it was likely introduced to this country by the French colonists of Louisiana in the early 1700s. It had been introduced to the New World, however, before 1658, reaching Brazil supposedly from Africa and known in Surinam in 1686.

People have been growing okra in the U.S. for centuries. While records of okra during early American colonial times are lacking, it must have been common among French colonists. It was being grown as far north as Philadelphia in 1748, and Thomas Jefferson said it was known in Virginia before 1781. From about 1800, it has been written about by numerous gardeners with several distinct varieties known as early as 1806.



Okra Risks and Precautions

In general, check with your doctor before adding okra to your diet if you have an ongoing medical condition or are currently taking medication.

Okra contains solanine like some other fruits and vegetables including tomatoes, potatoes and eggplant. Some people with joint conditions like arthritis try to avoid solanine. In addition, okra is high in vitamin K and people on blood thinners are often advised to avoid high vitamin K foods.

Okra contains a good amount of fructans, a type of carbohydrate that can lead to gas, cramping, diarrhea, and bloating for some people with bowel/gut problems like irritable bowel syndrome (IBS). Check with your doctor before consuming okra if you have a condition like IBS. Okra is also high in oxalates so check with your doctor before making okra a part of your diet if are prone to kidney stones. During harvesting, okra has been known to cause an allergic reaction (contact dermatitis) in some people. 

Final Thoughts

What is okra? 

It's a delicious fruit that is commonly thought of as a vegetable that has been eaten and used medicinally for centuries.

Benefits of okra include:
Great vegan approved source of vital nutrients like calcium to boost bone health
Heart and eye health booster
Can help to lower cholesterol and stabilize blood sugar levels
Improves digestion and prevents constipation

Okra benefits can be gained by consuming the pods of the okra plant and even that slimy internal consistency holds impressive health boosting properties.

There's so many healthy okra recipes that are easy to make including soups, stews, gumbos, and main courses. It can also be eaten by itself raw or cooked.

Wheatgrass Benefits: The Superfood that Boosts Immunity & Nutrient Absorption

According to surveys conducted by the Centers for Disease Control and Prevention, only about 27 percent of Americans get more than three servings of vegetables per day.

Most of us know by now that we need to be eating fresh fruits and veggies every day in abundance for optimal health and detoxification.

However, for many people this isn't as easy as it might seem. While it isn't meant to replace eating fresh vegetables, wheatgrass benefits provide numerous antioxidants and other nutrients, all in one small, easy-to-drink glass.

With a history of use over 5,000 years old, wheatgrass was loved by the ancient Egyptians for its beneficial effects on their health and vitality. Centuries later, people are still loving this nutrient-rich grass, nicknamed green blood, for its high chlorophyll content and numerous wheatgrass benefits it can provide.

What Is Wheatgrass?

Wheatgrass is the young grass of the common wheat plant called Triticum aestivum. This edible grass is either juiced into a wheatgrass shot or milled down into a fine green powder that's used to create a multipurpose product for both humans and animals. What does wheatgrass taste like? It definitely does taste grassy and also mildly sweet.

Can you eat wheatgrass raw? 

Possibly! A study published in the journal Appetite in 2013 found that adding chlorophyll-containing compounds to high-carbohydrate meals suppresses hunger motivation and increases signals of satiety. Overall, adding chlorophyll-rich substances to meals appears to reduce food intake and prevent compensational eating later in the day, which may help to reduce body weight over time.

2. Lowering Free Radical Damage

Wheatgrass benefits including having strong antioxidant capabilities. It can also lower oxidation/free radical damage that causes aging and contribute to disease formation. Studies have found that wheatgrass can significantly inhibit lipid peroxidation in the liver and protect mitochondria within cells. This is tied to reduced inflammation levels and lower risk for diseases like cancer, liver disease and heart disease.

Research regarding the antioxidant levels (ORAC values) of various superfoods has found that wheatgrass has an ORAC score higher than those reported for many other natural extracts or vegetables. Work done by the Department of Pharmacology at Gajara Raja Medical College in India has shown that some of the antioxidants present in wheatgrass include:

phenolic compounds
flavonoids
sulfonic acid
DPPH (1,1′-diphenyl-2-picrylhydrazyl)
triterpenoids
anthraquinol
alkaloids
tannins
saponins



3. Raising Immunity and Cancer Protection

Studies have found that wheatgrass demonstrates anti-cancer potential. It seems to do so through the mechanism of inducing apoptosis (self-destruction of cancerous cells). According to research done by the Integrated Oncology and Palliative Care Unit in Israel, wheatgrass can be effectively used in holistic cancer treatment programs (even those that also use conventional treatments like chemotherapy). I also can be used for cancer prevention. (7) Its benefits for overall immune function include regulating immunological activity and fighting oxidative stress that contributes to cell mutations.

Clinical trials show that wheatgrass may also help attenuate chemotherapy-related side effects, such as fatigue, malabsorption and deficiencies. Other than helping to prevent and treat cancer, clinical trials show that wheatgrass may induce synergistic benefits to those with other immune-related conditions, such as rheumatoid arthritis, ulcerative colitis, hematological diseases, diabetes and obesity.

A study published in 2017 analyzed the effects of an aqueous wheatgrass extract on an oral squamous cell carcinoma cell line. Over just a 24-hour period, the researchers found that the wheatgrass extract had an inhibitory effect on the oral cancer cell line proliferation. The study points out how the anti-cancer benefits of wheatgrass are likely related to its high content of antioxidant enzymes, including superoxide dismutase and cytochrome oxidase. These have the ability to convert free radicals like reactive oxygen species to hydrogen peroxide and oxygen molecules. More studies are warranted, but this one suggests that wheatgrass may help to slow the growth of oral cancer.

Another in vitro study published in 2016 demonstrates the possibility that wheatgrass benefits cancer of the colon. This study found that wheatgrass slowed the progression of colon cancer and even caused some cancer cells to die. The researchers conclude that the aqueous extract of wheatgrass represents a potential plant based anti-cancer agent.

4. Lowering High Cholesterol and Triglycerides

Does wheatgrass lower cholesterol?