Kakadu Plum: the Most Vitamin C-Rich Fruit on the Planet?

Australia is home to one of the most potent vitamin C foods known as the Kakadu plum. How much vitamin C does this superfruit contain? According to the Australian Government's Rural Industries Research and Development Corp., the Kakadu plum has the highest recorded level of natural vitamin C content of any plant in the world - more than 100 times that of oranges.

What Is the Kakadu Plum?

The kakadu plum is a flowering plant that's more related to the almond than the plum. Unlike most fruits, the kakadu plum stays on the plant after ripening.

The tree from which this plum is grown, scientifically named Terminalia ferdinandia, grows in Northwestern Australia. In addition to Kakadu plum, common names include billy goat plum, gubinge, green plum, wild plum, murunga, manmohpan and marnybi.

This delightful plum is similar to the size of an olive or cherry with a hard, woody seed that's covered by a layer of edible fruit. It's typically harvested in early March through June, depending on the monsoon season, and is most popular in jams, preserves, sauces, chutneys and juices, and is even used to flavor ice cream.

However, it's often found as a concentrate, much like you find acerola cherry, rose hips and black currant extracts, and as a powder supplement, packing anywhere from 150-450 milligrams of vitamin C per gram. That's a lot of vitamin C, making it a true nutritional powerhouse, much like vitamin C-packed camu camu. The Kakadu plum may be perfect for anyone who struggles with eating enough fruits and vegetables get immune-boosting power of vitamin C.

When you think of the plum, you likely see the plump, fleshy one that's most common in our markets today, but the Kakadu plum looks much different. Even though it has a fleshy skin that surrounds a woody pit, it's smaller, closer to the size and texture of a cherry and shaped more like an olive.

Health Benefits

1. Packs a Huge Antioxidant and Phytonutrient Punch

The Kakadu plum contains even more antioxidants than the blueberry, making it one of the most remarkable high-antioxidant foods on Earth. Going to head-to-head with the blueberry, it packs quite a comparative punch, providing 4.7 times more phenolic compounds and 10 times more potassium.

Australian commercially grown fruits were examined, revealing the hydrophilic phytochemicals and antioxidants that they contain. The Kakadu plum showed much more total phenolic compounds than the blueberry and has been studied as a possible cancer-fighting food due to the phytonutrients it contains.

One study published in Food Chemistry gathered information of the various levels of phenolic compounds, vitamin C, sugars and antioxidant capacities of the Kakadu plum. The hydrolysable tannins and ellagic acid were identified as the major phenolic compounds and have placed this plum in the category that deems it safe and effective for use in the nutraceutical industry and for food processors.

2. Protects Against Immune System Deficiencies

Vitamin C is one of the first nutrients to go when undergoing stress, smoking, drinking alcohol or engaging in other nutrient-depleting activities, such as endurance sports. When this happens, our immune systems are compromised, and a compromised immune system may be why you always catch that cold every time you travel.

By loading up on vitamin C, you can prepare your defense system by boosting your immunity system before you come in contact with any cold-causing germs.

3. Lowers Risk of Cardiovascular Disease

We know that fruits and vegetables are great choices for our health, and it's the antioxidants they contain that gives them their amazing reputation. As such, fruits and vegetables have long been associated with lowering the risk for heart disease.

The European Prospective Investigation into Cancer and Nutrition study reviewed 9,187 men and 11,112 women, who all appeared to be healthy, aged 39 to 79 years. The results showed a decrease in heart failure with increasing plasma vitamin C, specifically, a 9% relative reduction in risk of heart failure after adjustment for age, sex, smoking, alcohol consumption, physical activity, occupational social class, educational level, systolic blood pressure, diabetes, cholesterol concentration, and body mass index, with similar result if adjusting for interim coronary heart disease.

Considering the Kakadu plum is the top vitamin C food around, it's a great source to help protect against coronary heart disease.

4. Helps Fight Alzheimer's

Edith Cowan University's Foundation of Aging and Alzheimer's Disease explains that the Kakadu plum contains antioxidant properties possibly up to seven times greater than curcumin, which is what places turmeric so high on the list of superfoods. The foundation states that the Kakadu plum has a protective ability that may make it even more powerful than turmeric.

Since the antioxidants in the Kakadu plum fight free radical damage, this fruit may also work as a potential Alzheimer's natural treatment.

5. Reduces the Appearance of Wrinkles

Vitamin C has the ability to reduce wrinkles and age spots. Vitamin C provides collagen support, can reduce hyperpigmentation and can prevent skin changes caused by photoaging.

A study from the Beeson Aesthetic Surgery Institute in Indiana showed that with at least three months of use of a topical vitamin C application, significant results were visible in the reduction of wrinkles, along with skin texture and skin tone changes.

Additionally, this plum contains trace minerals and antioxidants that nourish and invigorate the skin, including vitamin E, zinc, iron, folate and lutein, all of which can help prevent premature aging.

Nutrition Facts

So how does Kakadu plum nutrition stack up vs. regular plum benefits? 

Inulin: the Prebiotic with Many Health Benefits

We all know how important fiber-rich foods are for weight management, digestive health and regular bowel movements, among other functions. But did you know there's a type of fiber called inulin that can improve gut, heart and metabolic health as well?

While there are various types of inulin, they all have in common their ability to act like prebiotic fibers. This means they're not able to be broken down or absorbed once they enter the digestive tract and it's this unique attribute that provides so many of inulin's health benefits.

Because inulin fiber is not digested by enzymes in the human body, it's fermentable and lower in calories than sugar and other carbohydrates. As it passes through your digestive system it feeds good bacteria in your gut (also known as probiotics), while clearing the body of particles including cholesterol, and making you feel fuller, too.

What Is Inulin?

Inulin is a soluble plant fiber that's present in high amounts in the chicory root plant, along with an estimated 36,000 other plants! Some foods that contain inulin include whole wheat, onions, bananas, garlic, asparagus and Jerusalem artichokes - plants that are sometimes called prebiotic foods.

Is inulin good or bad for you? 

Due to its chemical composition, when inulin is mixed with liquid it forms a creamy gel that's ideal for relieving constipation. When gelled, it has a structure similar to lipids (fats) that also help lubricate the digestive system and lessen risk for things like hemorrhoids.

Not only do fructans work by increasing faecal biomass and water content of poop, but research shows they also improve bowel habits because of how they positively affect gastrointestinal functions and rapidly ferment in the colon to produce healthy bacteria.

A 2017 randomized, double-blind, placebo-controlled study found that supplementing with inulin was effective in healthy adult volunteers with chronic constipation at significantly improving bowel function compared to placebo. In this study, participants took 4 grams of Orafti Inulin three times per day.

A 2011 study published in the International Journal of Food Sciences and Nutrition examined the effects of chicory inulin in constipated elderly people. Over 28 days, participants took 15 grams of the chicory root, and researchers found that daily supplementation with 15 grams inulin improves constipation and quality of life in an elderly population with constipation. Other studies have found positive effects on bowel function in children too.

2. Improves Gut Health by Acting Like a Prebiotic

As a non-digestible prebiotic, inulin passes through the large intestines unabsorbed. During this process, it naturally ferments and feeds the healthy intestinal microflora (bacterial organisms, including bifidobacterium) that populate the gut.

Research has shown that oligofructose acts like a prebiotic that impacts the lining of the gut and colon, changing the profile of organisms present and modulating the endocrine and immune functions.

By stimulating healthy bacteria to grow, soluble fiber can decrease the number of potentially harmful yeast, parasites and bacterial species living in the body that trigger inflammation. Studies suggest this is why inulin-type fructans have been found to reduce the risk of colon carcinogenesis and improve management of inflammatory bowel diseases.

3. Helps Curb Appetite

Even though it's low in absorbable calories (it provides about 1.5 calories per gram), this type of fiber can help to make you feel less hungry.

Dietitians recommend that people looking to lose weight work on increasing their fiber intake in order to feel more satisfied and to deal with fewer blood sugar fluctuations.

When combined with water, inulin bulks up and forms a gel-like substance that expands in the digestive tract. This may help decrease appetite and cravings - potentially helping with weight loss. It also slows the process of food emptying from the stomach and takes up more volume, both which contribute to satiety after eating.

4. Boosts Heart Health and Lowers Metabolic Syndrome Risk Factors

As it passes through the digestive system unabsorbed by digestive enzymes, inulin takes with it toxins, waste, fat and cholesterol particles. For this reason a high-fiber diet has been tied to heart health.

Research shows that increasing your fiber intake (especially the soluble type) helps lower blood cholesterol, reduces your risk for arteriosclerosis and can help you maintain healthy glucose levels.

There seems to be an inverse association between fiber intake and systolic and diastolic blood pressure, total cholesterol levels, and triglycerides. Soluble fibers in the diet can help lower LDL (bad) blood cholesterol by interfering with the absorption of dietary cholesterol.

Another benefit of inulin, according to studies, is the fact that it doesn't cause insulin to be secreted and won't raise blood sugar since its carbohydrates/sugars cannot be broken down.

5. Can Replace Sugar and Flour in Recipes

Oligosaccharides are used in food manufacturing and home cooking to improve food's taste, texture, moisture level and health benefits. While inulin has a very mild taste that makes it versatile in recipes, some people find that it tastes slightly sweet. Compared to sugar (sucrose) it's said to be about 10 times less sweet.

The chicory plant, the most common and concentrated source of inulin, has chemical similarities to the sugar beet plant that's often used to derive sugar.

If you follow a low-carb diet or the keto diet, inulin can be used to improve the taste and texture of sugar-free or flour-free recipes. It contains about 25 percent to 35 percent sugar and starches that work similarly to grain-based flours to absorb water and thicken recipes. It's also soluble in hot water, which means as long as you heat it it will absorb liquid and can be used in teas, drinks or baked goods.

Since it's non-digestible and forms a gel when mixed with liquid, it's also able to be used in place of oil (the reason you'll find it in some low-fat cheeses, sauces, soups and condiments).

6. Increases Calcium Absorption

Certain studies have found that increasing your fiber intake may help improve absorption of electrolytes, including calcium and possibly magnesium. How so? It comes down to the beneficial effects of prebiotic inulin within the gut.

A 2005 study published in the American Journal of Clinical Nutrition found that in high-risk populations for calcium deficiency (especially younger girls and older women), the use of chicory inulin helps increase proper absorption of calcium, which may enhance bone mineralization and protection against disorders like osteoporosis.

Uses

As you can see from the benefits explained above, research demonstrates there are many uses of inulin-type prebiotics, including:

gastrointestinal health
colon cancer prevention
better blood sugar control and protection against type 2 diabetes
Support for infant nutrition and growth and development in kids
healthier cholesterol levels and improved lipid metabolism
improved bone mineralization
protection from fatty liver disease
protection from obesity
enhanced immunity due to probiotic growth

Top Foods

Inulin is found plant foods that are referred to as prebiotic foods.
While supplements are available, the best way to get inulin is through your diet. Some of the best inulin foods include:

ground chicory root fiber (the most common source of inulin due to its extremely high concentration)
dandelion root
asparagus
leeks and onions
bananas and plantains (especially when they're slightly green)
sprouted wheat (such as the kind used in Ezekiel bread)
garlic
Jerusalem artichokes
fresh herbs
yams
burdock root
camas root
coneflower, also called echinacea
jicama
yacon root

Good bacteria basically live off of fibers within the diet, which is why high-fiber foods like fruit, leafy greens and beans/legumes are said to be good for gut health.

Can you taste inulin or tell if it's in something you're eating? Normally you can't. It's almost totally colorless and odorless, although it does have a slightly sweet taste that some people can pick up on. Because it doesn't add much to the taste or smell of your foods, it's easy to use in recipes, mixed into smoothies, or just on its own stirred into water or juice.

You can use inulin as a fiber supplement or look for foods that already contain it. Because of its lubricating, water-absorbing, enzyme-resistant qualities, inulin is used in food manufacturing very often to give products a uniform texture and add chewiness and bulk. It's added to more and more packaged foods because it has adaptable, unique characteristics in terms of its ability to blend with any taste well, improve the food's “mouth feel,” and even to replace other ingredients like sugar, fat and flour.

Supplement Dosage

You can find inulin supplements and products in health food stores and online.

There is more than one type of inulin fiber sold as a dietary supplement. Most types are derived from the chicory root plant.

Inulin supplements may be labeled a few different ways, including:
inulin powder, also called insoluble inulin fiber. This type can be added to recipes or mixed into liquids.

inulin prebiotics, often added to probiotic supplements to boost their effects.

inulin added to fiber formulas, bars, cereals, meal replacements, etc. This also might be labeled chicory root inulin.

While there isn't a standard daily requirement of inulin that has been established, consuming it regularly can contribute to your daily fiber intake.

Archaeological evidence suggests that ancient populations who ate mostly plant-based diets probably consumed about 135 grams of prebiotic inulin-type fructans every single day!

Today, it's hard to estimate the average inulin intake among adults since it varies a lot from country to country. For American adults, the average intake of inulin is estimated to be approximately 10-15 grams per day, mostly coming from fruits, vegetables and packaged foods that contain added chicory root (like cereals, bars and cheeses, for example).

In the U.S., adults are told to aim for 20-35 grams of fiber per day, especially from whole foods. However, surveys show that most children and adults fall short in terms of consuming enough dietary fiber, especially those who follow low-carb diets like the keto diet, Atkins diet and South Beach diet.

Because inulin can be added to common foods like oatmeal, smoothies, juices and baked goods without effecting their taste it's very simple to use.

Start by incorporating more high-fiber foods in your diet, and/or by supplementing with a small dose of fiber powder equalling about 3-5 grams per day.

Drink plenty of water when increasing your fiber intake and gradually consume more if you respond to a high-fiber diet well.

You may choose to keep consuming more if you experience good results, up to 10-30 grams per day. If this seems like too much, stick with a daily dose of about 5-15 grams.

Risks and Side Effects

What are the side effects of inulin? Inulin is non-allergic and safe for most people to consume - considering it's completely natural and present in many foods.

Studies have shown that chicory is rarely allergenic, and when foods containing inulin cause reactions, it's usually due to other compounding ingredients like peanuts, milk, soy, shellfish and wheat.

That being said, some people may experience inulin side effects if they don't react well to eating high amounts of certain types of fibers or carbohydrates.

Inulin is considered a FODMAP, a class of carbohydrates that are rapidly fermented in the colon and can produce gas and digestive issues for some people.

For people with a sensitivity to FODMAPs (like those with irritable bowel syndrome or an inflammatory bowel disorder), drawing water into the colon in large quantities can lead to worsened symptoms, like cramps, gas and bloated stomach. It's a good idea to add inulin or other concentrated fibers to your diet slowly to test their effects and also to drink plenty of water to help with lubrication.

Final Thoughts

What is inulin? 

Yerba Mate: Healthier than Green Tea and a Cancer Killer?

For years, we've all heard about the wonderful health benefits of green tea, whether it's matcha green tea or other forms. But could yerba mate be even healthier than green tea?

While the two teas share many common benefits, there is good reason why yerba mate is the national drink of Argentina. It's a nutritious source of energy, mental alertness and good health and it has even been shown to fight cancer and other inflammatory diseases!

It's a tea-like beverage traditionally consumed in South America, where it's often called the tea of the gods. 

For very good reason, it's gaining a fan club around the world.

In 1964, the Pasteur Institute even found that yerba mate contains practically all the vitamins needed to sustain life. That's pretty amazing in its own right, and when combined with the following health benefits, you can see why yerba mate is making waves.

With less caffeine than coffee or black tea, it's a smart choice for a non-jittery boost of energy along with 196 active compounds, including vitamins, minerals and antioxidants (green tea has 144). Yerba mate actually has higher polyphenol and antioxidant counts than both green and black teas as well.

What Is Yerba Mate?

Yerba mate is a species of the holly family (Aquifoliaceae), with the botanical name Ilex paraguariensis A. Its tea is brewed from the dried leaves of yerba mate, which can be found in the form of an evergreen shrub or tree.

Although mate is an ancient Guaran­ beverage, the plant was first cultivated by Jesuit missionaries. In the wild state, the plant becomes a round-headed tree. However, when it's under cultivation, it remains a small, multi-stemmed shrub that results in a higher-quality tea. The plant requires specific soil and climatic conditions and is grown commercially only in small regions of Argentina, Paraguay and Brazil.

Not a true tea in the botanical sense, yerba mate is produced from leaves and young twigs that are dried, shredded, then typically aged for one year in cedar containers before being marketed as yerba mate loose-leaf tea, tea bags or as a bottled drink. It can also be smoked or roasted, but it's best to avoid these options (more on that later).

Once brewed, the tea has a greenish color and an earthy, herbal aroma. The flavor of brewed mate is mild, sometimes described as an infusion of herbs and grass reminiscent of some varieties of green tea. It contains caffeine and tannins just like black tea but is less astringent than black tea.

Health Benefits

Yerba mate benefits are certainly plentiful and range from preventing and treating cancer to boosting energy levels in a more balanced way than other caffeine sources. Its consumption has been scientifically proven to do the following:

1. Kill Colon Cancer Cells

A 2011 scientific study found that yerba mate tea leaves have both anti-inflammatory and anti-cancer capabilities. The study showed that the caffeoylquinic acid (CQA) derivatives from yerba mate tea successfully treated colon cancer. Scientists discovered that in vitro cancer cells died when exposed to the bioactive compounds present in one cup of the beverage. As the scientists increased the CQA concentration, cancer cells died as a result of apoptosis.

One of the leaders of the study, University of Illinois associate professor Elvira de Mejia, said, The caffeine derivatives in mate tea not only induced death in human colon cancer cells, they also reduced important markers of inflammation. Mejia added that this is key since inflammation can lead to cancer progression.

2. Stimulate the Immune System

In addition to polyphenols, yerba mate leaves contain saponins. Saponins are phytochemicals, or a class of chemical compounds found in naturally abundant in various plant species.

Saponins have beneficial effects on blood cholesterol levels, cancer and bone health. They've also been found to specifically boost the immune system and aid the body in protecting against disease. They possess significant anti-inflammatory properties as well.

Drinking yerba mate is an excellent way increase your intake of phytochemicals and, by proxy, phytonutrients and naturally strengthen your body's defenses.

3. Increase Daily Nutrient Intake

Yerba mate contains vitamins A, C, E, B1, B2, niacin (B3), B5 and B complex. It also contains the following essential minerals: calcium, manganese, iron, selenium, potassium, magnesium, phosphorus and zinc.

But it doesn't even stop there! It contains even more additional health-promoting compounds like carotene, fatty acids, chlorophyll, flavonols, polyphenols, inositol, trace minerals, antioxidants, tannins and at least 15 amino acids.

It might seem hard to believe that you get all these nutrients from one little cup, but it's true! There aren't many beverages that can boast such a lengthy lineup of health-promoting power figures.

4. Reduce Cholesterol Levels

Studies have shown that consumption of yerba mate tea can naturally improve serum lipid levels, thereby lowering cholesterol levels. A study published in the Journal of Agricultural and Food Chemistry showed that yerba mate consumption resulted in a reduction of LDL (bad) cholesterol for healthy dyslipidemic subjects (those with high levels of cholesterol, triglycerides or both, but otherwise healthy) as well as an additional LDL-cholesterol reduction in individuals on statin therapy.

By reducing bad cholesterol, it can also help to reduce the risk for various cardiovascular diseases.

5. Promote Healthy Weight Loss

The leaves and stems of yerba mate contain a complex collection of saponins, mainly ursolic acid and oleanolic acid glycosides. Studies in animals have also shown that the saponins in this tea can help reduce body weight.

Yerba mate ingestion has also been proven to increase fat oxidation and energy expenditure during exercise. A 2014 study published by Nutrition & Metabolism examined the effects of yerba mate on healthy males and females. The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance.

Another randomized, double-blind study showed that yerba mate supplementation decreases body fat mass, percent body fat and waist-hip ratio. It exhibited potent anti-obesity abilities that did not produce significant adverse effects. These findings suggest that yerba mate supplementation can be an effective way to fight obesity.

Safety and Side Effects

When consumed in moderation, yerba mate is typically safe for most people. Since it contains caffeine, it's important not to consume too much yerba mate tea or consume it too close to bedtime.

Some common side effects of caffeine include:

upset stomach
sleep trouble
nervousness, nausea
increased heart rate and breathing
high blood pressure, headache
ringing in the ears
irregular heartbeat

If you experience any of these side effects of caffeine overdose after consuming yerba mate, then you should reduce your overall daily caffeine intake.

Yerba mate isn't likely to pose any threats for healthy adults who occasionally drink it. However, some studies indicate that people who drink large amounts of hot yerba mate over prolonged periods may be at increased risk of some types of cancer, such as cancer of the esophagus, larynx and oral cavity.

Smoking in combination with yerba mate seems to greatly increase the cancer risk. One possible explanation is that yerba mate contains PAHs, which are known to be carcinogenic. PAHs are also found in tobacco smoke and grilled meat.

Associations have been made between yerba mate and cancer, but before you vow to never touch this stuff, you should know that research has suggested that the correlation with upper digestive system cancers results almost entirely from hot mate's temperature as well as combining hot mate consumption with other risk facts like smoking, drinking, nutritional deficiencies and/or poor oral hygiene. Similar links to cancer have been found for tea and other beverages generally consumed at high temperatures.

One large study conducted in 2014 in South America did show a higher rate of esophageal cancer in people consuming yerba mate. The strength of association increased with higher temperatures.

Your safest bet is not to drink mate at very hot temperatures, or if you're really concerned, then you can stick with cold yerba mate beverages. If you are a cancer survivor, have a family history of cancer or just generally don't feel comfortable drinking yerba mate tea, then by all means don't add it into your daily rotation of food and beverages. However, as we said earlier, yerba mate has also been scientifically shown to have anticancer abilities, specifically when it comes to killing colon cancer cells.

It's not recommended for children and pregnant or breastfeeding women. If you suffer from high blood pressure, blood-clotting problems, diabetes, anxiety, alcoholism or any other chronic health issues, then definitely check with your doctor before consuming yerba mate.

In general, it's a good idea to enjoy yerba mate in moderation and not at very high temperatures. Check with your doctor before incorporating yerba mate into your diet if you have any questions or concerns.

Final Thoughts

The consumption of yerba mate has been shown to kill colon cancer cells, stimulate the immune system, increase daily nutrient intake, reduce cholesterol levels and promote healthy weight loss.

Yerba mate is praised for having almost as much caffeine as coffee nutrition, along with the feel-good chemicals of tea and coffee as well. Typically, it has about 85 milligrams of caffeine per cup. Mate contains three stimulants - caffeine, theobromine (the happy chemical in chocolate) and theophylline - providing a pleasant morning jolt without coffee's jitters.

In general, it's a good idea to enjoy yerba mate in moderation and not at very high temperatures. Check with your doctor before incorporating yerba mate into your diet if you have any questions or concerns.

Kabocha Squash Nutrition Benefits Digestion, Blood Sugar & More

With its deep green skin, bright orange flesh and signature sweet flavor, kabocha squash stands out from other types of squash. In addition to offering a hearty dose of fiber and antioxidants in every serving, kabocha squash nutrition also has been linked to a long list of benefits, including better blood sugar levels, enhanced bladder function and improved digestive health - similar to acorn squash nutrition.

Plus, it's super versatile and easy to add to your favorite recipes. In fact, besides switching it in for other types of squash, such as butternut squash, in your diet, you can also add it to curries, soups, salads and more.

Here's what you need to know about kabocha squash nutrition, along with some simple strategies to start including it in your meal rotation.

What Is Kabocha Squash?

Kabocha squash, also sometimes called sunshine squash, is type of winter squash with firm green skin and vibrant yellow-orange flesh on the inside. It looks similar in appearance to a stout green pumpkin, which is why it's often referred to as Japanese pumpkin in North America.

This unique type of pumpkin squash is a staple in Japanese cuisine and has a sweet flavor that is often compared to that of a sweet potato. It also has an edible rind and is usually prepared by scooping out the kabocha squash seeds, slicing it into thick wedges and roasting it with a bit of oil and salt.

It also makes a great addition to soups and side dishes and can be used in a variety of different recipes.

Although there are several similarities between kabocha squash nutrition and the buttercup squash nutrition profile and appearance, buttercup squash is a bit larger and more moist. However, kabocha squash can generally be used as a substitute for most other types of squash and can also be swapped in for some recipes that call for pumpkin as well.

Types/Varieties

There are several different types of kabocha squash available. The most common variety is called kuri kabocha and is made from seiyo kabocha, also known as buttercup squash.

Some of the other common types that are available include: Miyako, Cutie, Ajihei, Ajihei No. 107, Ajihei No. 331, Ajihei No. 335, Ebisu, Emiguri, Sunshine

Although each type offers slight differences in taste and texture, you can easily use the varieties interchangeably. You can also use any type as a kabocha squash substitute in your favorite recipes that call for other types of squash.

Kabocha Squash Nutrition

The raw kabocha squash nutrition profile boasts a good amount of several important nutrients, including fiber, vitamin C and vitamin B6, along with a low amount of kabocha squash calories.

One cup (about 116 grams) of winter squash nutrition contains the following:

39 calories
10 grams carbohydrates
1 gram protein
0.2 grams fat
1.7 grams dietary fiber
14.3 milligrams vitamin C (16 percent DV)
0.2 milligrams vitamin B6 (11 percent DV)
0.08 milligrams copper (9 percent DV)
79 micrograms vitamin A (9 percent DV)
406 milligrams potassium (9 percent DV)
0.19 milligrams manganese (8 percent DV)
27.8 micrograms folate (7 percent DV)
0.07 milligrams riboflavin (6 percent DV)
In addition to the nutrients above, the sunshine squash nutrition profile also contains some thiamine, magnesium, iron, niacin and pantothenic acid.

Benefits/Uses

1. Supports Weight Loss
Many people use kabocha squash for weight loss, and for good reason. With less than 40 calories and 1.7 grams of fiber per cup, adding kabocha squash to your diet can be a great way to support feelings of satiety and boost weight loss.

Fiber moves through the digestive system slowly and keeps you feeling full between meals to help curb cravings. Additionally, despite its hard texture, the rind softens with cooking and can be consumed to take advantage of all the kabocha squash skin nutrition.

Plus, you can even try roasting kabocha squash seeds for a high-fiber, filling snack.

2. Improves Digestion

Because it's rich in fiber, kabocha squash nutrition can be great for gut health. In addition to maintaining healthy blood pressure and cholesterol levels, bumping up your intake of fiber can also promote regularity and aid in the prevention of conditions like acid reflux, diverticulitis and hemorrhoids.

Fiber can also enhance the health of the gut microbiome, which plays a key role in maintaining overall health. In fact, research shows that the beneficial bacteria in your gut could potentially help improve immune function, nutrient absorption and heart health as well.

3. Stabilizes Blood Sugar Levels

High in fiber yet low in carbs, the kabocha squash glycemic index is relatively low, which means that it won't spike blood sugar levels to the same extent as high-carb, starchy foods or added sugars. Not only can this be incredibly beneficial for those with type 2 diabetes, but it can also help sidestep some of the side effects of low blood sugar levels like hunger and fatigue.

Although research on the potential blood sugar-lowering effects is limited, one study out of Iran found that administering kabocha powder to critically ill patients with diabetes was able to effectively reduce blood sugar levels within just three days.

4. Rich in Antioxidants

According to a study published in Nutrition Research and Practice, kabocha squash nutrition is a great source of several key antioxidants, including alpha-tocopherol, beta-carotene and beta-cryptoxanthin. In addition to the flesh of the squash, the skin and seeds are also brimming with these important antioxidants as well.

Antioxidants are compounds that fight free radical damage and protect against disease. In particular, antioxidants may help ease inflammation and could help prevent chronic conditions like autoimmune disorders, cancer and diabetes.

5. Improves Bladder Function

Interestingly enough, some research suggests that kabocha could help improve bladder function and aid in the treatment of urinary conditions like overactive bladder, a condition characterized by the sudden need to urinate. In fact, one study conducted in Japan found that taking pumpkin seed oil extracted from squash helped improve urinary function in 45 people with overactive bladder after 12 weeks.

Additionally, because it can reduce blood sugar levels, you should exercise caution if you have diabetes or are taking any medications to lower blood sugar levels. If you are taking any medications, be sure to consult with your doctor before making any major changes to your diet to address any concerns.

Conclusion

• Kabocha is a type of winter squash with a sweet flavor that is commonly served in Japanese cuisine.
• The kabocha squash nutrition profile is high in fiber and important micronutrients like vitamin C and vitamin B6.
• Because each serving provides a low amount of kabocha squash calories and a hearty dose of fiber, it makes a great addition to a healthy weight loss diet.
• It's also high in antioxidants and may help improve bladder function, enhance digestive health and support better blood sugar control.
• Like other types of squash, it is highly versatile and can be roasted or baked and used in a number of different recipes such as soups, salads, curries and desserts.

Benefits of Hazelnuts (Filberts) for the Heart and Brain

It's not breaking news that tree nuts are some of the most nutrient-rich snacks you can choose to add to your diet, and in a world filled with overly fatty, preservative-filled, downright harmful snack options, nuts like hazelnuts are filling, delicious and nutritious. Sometimes called filbert nuts, hazelnuts are a particularly good option because these marble-sized superfoods pack a potent nutritional punch.

There is some reluctance to enjoy nuts due to fear over their fat and calories. But when enjoyed in proper serving sizes, nuts can provide filling protein, fiber, unsaturated fats, and many other important vitamins and minerals. Hazelnuts contain compounds that can battle heart disease and diabetes, boost brain function, and even help you lose weight.

Hazelnuts are a particularly versatile nut because of all of the different ways they can be used. They can be enjoyed raw, roasted, in a paste or as an ingredient in countless healthy dishes. They're commonly found in some of our guilty pleasures like Nutella (a hazelnut spread) and added to chocolate. Hazelnut flavoring is commonly used for coffee and pastries, as well as a topping and garnish for desserts and savory dishes.

But if you're looking to enjoy the roasted, earthy flavor of a hazelnut without the added sugars, there are many ways you can do that! Between hazelnut spreads, butters, oils, flour and more, there are a number of ways to get the delicious and nutritious elements of hazelnuts into your diet. And that's a good thing, because hazelnuts are one of the healthiest nuts.

What Are Hazelnuts?

Hazelnuts have been harvested from the Black Sea region of Turkey for at least 2,300 years. Turkey is still the world's primary hazelnut exporter. Today, they're also grown in the U.S. Pacific Northwest and many other parts of the world, and demand has grown substantially.

In ancient times, the hazelnut was used as a medicine and a tonic. It was mentioned in Chinese manuscripts that date back as far as 2838 B.C.

The hazelnut blooms and pollinates in the middle of the winter. After pollination, the flower stays dormant until June, when the nut begins to form. During the summer months, the nuts mature, changing from green to shades of hazel. Hazelnuts are typically harvested in late September or October after they fall to the ground.

Are they called filberts or hazelnuts? The answer is both! Filberts were the name given to the hazelnut and the tree in England when it was first introduced by French settlers.

It was named after St. Philibert, because his day (August 22) regularly coincided with ripening dates of the nuts. The English later changed the name to hazelnut, and in 1981, the Oregon Filbert Commission decided to promote the name as the production in the U.S. expanded.

Health Benefits

1. Promote Heart Health

Tree nuts are a well-known combatant in the fight against heart disease, and hazelnuts are no exception. There are a handful of vitamins and minerals found in hazelnuts that promote heart health. Aside from being a great source of fiber, they contain a large amount of monounsaturated fatty acids, which help to reduce LDL cholesterol (the bad kind) and increase HDL cholesterol (the good kind).

Studies conducted by the American Society for Nutrition and published in the European Journal of Nutrition showed that diets high in hazelnuts and other tree nuts resulted in lowered LDL cholesterol, reduced inflammation and improved blood lipids. The American Heart Association also recommends that, for optimum heart health, the majority of the daily fats that individuals should consume should be monounsaturated fats, which are the same found in hazelnuts.

Hazelnuts also contain a considerable amount of magnesium, which helps to regulate the balance of calcium and potassium and is crucial to blood pressure.

2. Help Manage Diabetes

When planning a diabetic diet plan, it's important to focus on choosing monounsaturated fats over trans fats or saturated fats. Hazelnuts are a great source of these good fats, and eating recommended portions of hazelnuts as a substitute is a great way to ensure you gain the benefits of good fats without worrying about gaining additional weight. 

In a 2015 study published in the American Journal of Clinical Nutrition, an interesting result occurred regarding how diabetics reacted when supplementing their daily diets with tree nuts. Like other studies, it was concluded that individuals introduced to heightened nut consumption in their diets experienced lowered cholesterol levels. The surprising variable was that higher nut doses provided a stronger effect on diabetics, doing more to lower blood lipids than for non-diabetics.

Diabetics with high cholesterol should consider adding hazelnuts and other tree nuts to their daily diets. Proven to improve glucose intolerance, hazelnuts' high levels of manganese are also helpful in the fight against diabetes when used as a diet supplement. Hazelnuts are also a great source of magnesium, which has been proven to decrease the risk for diabetes.

3. Filled with Antioxidants

Hazelnuts have many vitamins and minerals that are powerful antioxidants. Antioxidants wipe out damaging free radicals in the body and help prevent major disease and illness like cancer and heart disease. Hazelnuts are a great source of vitamin E, which helps to fight aging and disease by reducing inflammation.

One serving of hazelnuts can also provide almost an entire day's amount of manganese, which is not an antioxidant but is a huge contributor to enzymes that are. Hazelnuts also have the highest content of proanthocyanidins (PACs), a class of polyphenols that give foods like red wine and dark chocolate their astringent mouth feel compared to other nuts.

Studies have shown how PACs have a significantly higher level of antioxidant activity compared to others like vitamin C and vitamin E, which only work in certain environments.

They also are shown to fight aging and help stave off disease. PACs are also found in cranberries and known for their ability to treat urinary tract infections, which is why it's common to drink cranberry juice at the onset of a UTI. To get the most antioxidants from hazelnuts, it's best to consume them with the skins present.

4. Boost the Brain

Hazelnuts should be considered a brain-boosting powerhouse. They're full of elements that can improve brain and cognitive function and help prevent degenerative diseases later in life. Because of high levels of vitamin E, manganese, thiamine, folate, and fatty acids, a diet supplemented with hazelnuts can help keep your brain sharp and working at its best, making hazelnuts excellent brain foods.

Higher levels of vitamin E coincide with less cognitive decline as individuals age and can also have a major role in preventing and treating diseases of the mind like Alzheimer's, dementia and Parkinson's. Manganese has been proven to play a major role in the brain activity connected to cognitive function as well.

Thiamine is commonly referred to as the nerve vitamin and plays a role in nerve function throughout the body, which plays a key role in cognitive function. It's also why thiamine deficiency can be damaging to the brain. The high levels of fatty-acids and protein help the nervous system and also help to combat depression.

In a recent study published in Nutritional Neuroscience, hazelnuts were tested for their neuroprotective qualities. When provided as a dietary supplement, hazelnuts were able to improve healthy aging, improve memory and hinder anxiety.

Hazelnuts are also folate foods. Known for its importance for spine and brain development during pregnancy, folate also helps slow brain-related degenerative disorders in older adults.

5. Help Prevent Cancer

Thanks to hazelnuts' high number of antioxidants, they're important cancer-fighting foods. Vitamin E is the most notable as a cancer-prevention supplement. Studies have shown vitamin E's capabilities for decreasing risk for prostate, breast, colon and lung cancers, while also preventing the growth of mutations and tumors. Vitamin E has also shown possibilities of aiding in multi-drug resistance reversal and cancer treatments.

In other studies, manganese complexes were found to exhibit potential anti tumor activity. For example, research conducted by the School of Chemistry and Chemical Engineering at Jiangsu University in China and published in the Journal of Inorganic Biochemistry found that manganese complex could be a potential antitumor complex to target the mitochondria.

There's also growing evidence that thiamine may have anticancer properties, but more research is needed to confirm this belief.

6. Combat Obesity

Hazelnuts are great stimulants for healthy metabolism in the body. Individuals who consume high amounts of tree nuts show higher levels of weight loss due to a boost in metabolism.  Thiamine plays a major part in maintaining a healthy metabolism. It helps convert carbs into glucose, which is the source of energy that the body uses to operate. Thiamine also has a hand in producing new red blood cells, which are optimum in maintaining energy.

Evidence also suggests that manganese may be able to reduce weight in obese or overweight individuals, presumably because of its ability to improve digestive enzymes.

The protein, fiber and high fat composition of hazelnuts provide a heavier sensation of fullness, which prevents overeating and keeps you satisfied for longer. As we already discovered, hazelnuts are great sources of good fats, which places them in a category of healthy snacks and meal ingredients that can combat obesity.

7. Contribute to Healthy Skin and Hair

The robust amount of vitamin E in hazelnuts can contribute to maintaining healthy skin and hair by improving moisture and elasticity. Vitamin E's antioxidant capabilities can help prevent damage from UV rays or cigarette smoke, along with other things that can result in skin cancer or premature aging.

It also helps improve circulation and reduce inflammation. Vitamin E is has been shown to help treat scars, acne and wrinkles as well, thanks to its ability to regenerate skin cells.

Nutrition Facts

Although hazelnuts contain fats and have a higher calorie count than other healthy snacks, a reasonable serving size contains a number of vital nutrients that you can eat without fear of gaining weight.

One ounce (28 grams) of hazelnuts contain about:

176 calories
4.7 grams carbohydrates
4.2 grams protein
17 grams fat
2.7 grams fiber
1.7 milligrams manganese (86 percent DV)
0.5 milligram copper (24 percent DV)
4.2 milligrams vitamin E (21 percent DV)
0.2 milligram thiamine (12 percent DV)
45.6 milligrams magnesium (11 percent DV)
0.2 milligram vitamin B6 (8 percent DV)
31.6 micrograms folate (8 percent DV)
81.2 milligrams phosphorus (8 percent DV)
1.3 milligrams iron (7 percent DV)
4 micrograms vitamin K (5 percent DV)
190 milligrams potassium (5 percent DV)
0.7 milligram zinc (5 percent DV)
Hazelnuts also contain amounts of vitamin C, niacin and calcium.



Hazelnuts vs. Almonds

How do hazelnuts stack up with almonds nutrition, another popular and healthy type of nut? 

For starters, they both have high levels of vitamin E, and they're both heart-healthy snack options that can reduce the risk for many major illnesses and diseases like cancer, diabetes, obesity and heart disease.

Hazelnuts and almonds also are both great sources of many important vitamins and minerals, as well as protein and fiber, but there are a few differences as well. For instance:

Hazelnuts
Can help treat and prevent many degenerative illnesses of the mind like Parkinson's and Alzheimer's Highest amounts of PACs (important polyphenols with high levels of antioxidant capabilities) among nut varieties

Almonds
Regular almond consumption can help generate helpful gut bacteria to promote optimum digestive health Almonds can alkalize the digestive tract and can help nutrient absorption.



Interesting Facts

• The hazelnut is Oregon's official state nut.
• Hazelnut trees can produce nuts as long as 80 years.
• Farmers in the Midwest U.S. are working on developing cultivars of hazelnuts to further help the species fight disease and adjust to multiple climates.
• Hazelnut trees are very environmentally friendly, as they grow well among farming operations and can help stabilize sensitive soils.

Final Thoughts

• If you're looking for a healthy snack or delicious added ingredient, hazelnuts are a great option.
• While they do contain a good amount of fat, those fats are mostly healthy fats that actually can help promote weight loss instead of causing weight gain.
• In addition, as high-antioxidant foods, they have been shown to promote heart health, help manage diabetes, boost the brain, help prevent cancer, combat obesity, and contribute to healthy skin and hair.

Pistachio Nutrition Lowers Bad Cholesterol and Boosts Eye Health

Over the past few years, it's been almost impossible to go a day without hearing about pistachios. You've undoubtedly seen the marketing campaigns featuring celebrities for the tasty nuts. So why are people so - pardon the pun - nuts about pistachios? Probably because pistachio nutrition is more beneficial than many may believe.

Are pistachios healthy? Yes! Nutrient-dense pistachios reign supreme when it comes to those looking for healthy snacks for weight loss and weight control.

The majority of the fat found in pistachios (almost 90 percent) is healthy unsaturated fat, which has many positive healthy implications for the entire body. In fact, their healthy fat and nutrients have even been shown to lower LDL (bad) cholesterol, boost eye health and more.

What Are Pistachios?

What is a pistachio, exactly? It's a nut with a hard outer egg-shaped shell and a tasty kernel inside that's commonly loved as a snack food. Pistachio trees have grown in the Middle East for thousands of years and are considered a delicacy in the region.

If you've ever tasted a pistachio, you're probably not surprised. The flavor and satisfying mix of good fat, fiber and protein make pistachios a top pick for both taste and health.

The edible nut comes from the pistachio tree (Pistacia vera), native to western Asia and Asia Minor, where it's still found growing wild in numerous hot, dry locations like Lebanon, Palestine, Syria, Iran, Iraq, India, Southern Europe, and the desert countries of Asia and Africa. The pistachio we know (and most likely love) is the only edible species among the 11 species in the genus Pistacia.

Nutrition Facts

Pistachio nutrition is truly impressive. They're truly loaded with all kinds of nutrients, like vitamin B6, thiamine, potassium, copper, magnesium and iron, for starters. Pistachios also contain healthy monounsaturated and polyunsaturated fats but are free of trans fat and cholesterol.

A typical serving size of pistachios is one ounce or 49 kernels. When you consume 1 ounce of raw pistachios, you et the following healthy nutrients thanks to pistachio nutrition:

• 159 calories
• 7.7 grams carbohydrates
• 5.7 grams protein
• 12.9 grams fat
• 3 grams fiber
• 0.5 milligram vitamin B6 (25 percent DV)
• 0.3 milligram thiamine (20 percent DV)
• 0.4 milligram copper (20 percent DV)
• 291 milligrams potassium (8.3 percent DV)
• 34 milligrams magnesium (8.5 percent DV)
• 1.1 milligrams iron (6.1 percent DV)
• 0.6 milligram zinc (4 percent DV)
• 14 micrograms folate (3.5 percent DV)
• 30 milligrams calcium (3 percent DV)
• 146 international units vitamin A (2.9 percent DV)
• 1.6 milligrams vitamin C (2.7 percent DV)
• 0.8 milligram vitamin E (2.7 percent DV)
• 0.4 milligram niacin (2 percent DV)

Health Benefits

A source of beneficial vitamin B6, pistachios can help boost your energy levels, improve skin and eye health, and contribute to a healthy metabolism. Scientific evidence has shown that pistachio nutrition can have a markedly positive effect on the following:

1. Cholesterol and Heart Health

A pistachio study published in the American Journal of Clinical Nutrition confirmed the status of pistachios as cholesterol-lowering foods.

The researchers studied 28 adults whose LDL cholesterol levels were above the optimal range but were healthy otherwise. The experimental diets included a lower-fat control diet with no pistachios, a healthy diet with one serving of pistachios per day and a healthy diet with two servings of pistachios per day. All participants who ate pistachios lowered their LDL levels.

In the context of a heart-healthy diet, the study showed that adding as little as one serving of pistachios per day (10 percent of total energy) lowered LDL cholesterol by 9 percent while the larger daily dose (two servings) of pistachios was attributed to a 12 percent decrease in LDL.

High LDL is a major risk factor for coronary heart disease so by lowering your LDL level you can lower your risk of developing serious heart problems like coronary heart disease. Pistachios are also loaded with antioxidants, which are excellent for heart health.

2. Weight Control

Snacking on pistachios can help you to lose weight as well as maintain a healthy weight. By snacking on a serving between meals, the healthy fats, fiber and protein of pistachio nutrition can help you to fend up hunger between meals. Snacking on pistachios can also help you not begin your next meal feeling so ravenous because they help you achieve satiety.

Research from the UCLA School of Medicine showed that subjects who substituted pistachio nuts for food such as candy bars, dairy products, microwave popcorn, buttered popcorn and potato chips, with pistachios accounting for 20 percent of total calories for three weeks, did not gain any bodyweight, lowered their overall cholesterol and increased their good cholesterol.

3. Eye Health

Pistachios are the only nuts that contain a significant amount of the carotenoids known as lutein and zeaxanthin. Dietary carotenoids are believed to provide health benefits to the body by decreasing the risk of disease, particularly certain cancers and eye disease.

Lutein and zeaxanthin are the only carotenoids found in the retina and lens of the eye. The results of epidemiological studies suggest that diets rich in lutein and zeaxanthin may help slow the development of age-related macular degeneration and cataracts.

Carotenoids are best absorbed with fat in a meal or in the case of pistachio nutrition, good fat is already part of the package, making it easier for the body to absorb pistachio's lutein and zeaxanthin.



4. Sexual Function

Pistachios have been shown to have a positive effect on men's sexual vitality. A 2011 study conducted by the Department of 2nd Urology at Atatrk Teaching and Research Hospital in Turkey had subjects consume 100 grams of pistachio nuts at lunch every day for a period of three weeks, which was 20 percent of their daily caloric intake.

These subjects were all married men ranging in age from 38 to 59 who had erectile dysfunction (ED) for at least 12 months prior to the study. The men were instructed to maintain similar daily dietary intake, similar physical activity and other lifestyle habits so the only major change was the addition of pistachios to their diets.

The results of the study, published in the International Journal of Impotence Research, showed that these men with ED had a significant improvement in erectile function as well as improvement in their serum lipid levels.

One reason pistachio nuts likely help ED and work as a natural remedy for impotence is the fact that they're relatively high in the nonessential amino acid arginine, which appears to maintain flexible arteries and enhance blood flow by boosting nitric oxide, a compound that relaxes blood vessels.

5. Diabetes

A study published in 2015 and conducted at Pennsylvania State Universiy looked at the effects of daily pistachio consumption on the lipid/lipoprotein profile, blood sugar control, inflammation markers and circulation of adults with type 2 diabetes. Participants either consumed nutritionally adequate diets without pistachios or with pistachios as 20 percent of their daily caloric intake.

The results showed that although the pistachio diet didn't seem to affect glucose control, it did have a positive effect on total cholesterol, cholesterol ratios and triglycerides. Having diabetes puts you at increased risk for heart disease and stroke. For type 2 diabetics looking to improve their cardiometabolic risk factors, eating pistachios regularly as part of a healthy overall diet could help to ward off serious heart issues.

Interesting Facts

• The pistachio was first introduced to the U.S. by the USDA plant exploration service in 1890.
• The pistachio is a relative of the cashew, mango, poison ivy, poison oak, pepper tree and sumac.
• Pistachios grow best in areas that have long, hot, dry summers and moderate winters.
• A pistachio tree takes about 10 to 12 years to produce the first crop.
• Is there such a thing as red pistachios? No, naturally there is no such thing as a red pistachio.
• Pistachios used to be dyed red to cover shell imperfections and make the nuts more visible in snack machines. Thankfully today, pistachios are rarely dyed red or any other color.
• If you've eaten pistachios in their shells, then you're familiar with the common and frustrating situation of running into a pistachio or two with a closed shell. These are often quite impossible to open with human fingers. Unfortunately, this tightly closed shell is a sign that the nut inside is not fully ripe yet. Pistachios that are ready for consumption have an open shell.
• Pistachios are actually honored with their own day of the year! Every Feb. 26 is National Pistachio Day.

Risks and Side Effects

If you suffer from a tree nut allergy, then you most likely need to avoid pistachios. If you experience any symptoms of a nut allergy, you should discontinue consumption of pistachios and seek medical attention if needed.

Pistachio nuts naturally have very low levels of sodium, but roasted and salted pistachios contain a significant amount of sodium, which could increase blood pressure if you have issues with hypertension already or if you consume too many nuts.

While eating pistachios in small recommended amounts as part of an overall healthy diet can help with weight control, pistachios are not a low-calorie food so if you really overdo it on a regular basis, then pistachios could contribute to weight gain.

They also can contribute to gastrointestinal side issues if you react to a compound called fructans. Fructans are naturally found in many healthy foods and are not dangerous, but sometimes they can bother the digestive system and lead to bloating, diarrhea, constipation, flatulence and abdominal pain.

Final Thoughts

• A typical serving size of pistachios is one ounce or 49 kernels.
• It's best to buy pistachios unsalted in their shells.
• Pistachio nutrition is very impressive with high levels of vitamins, minerals and antioxidants.
• Pistachios are especially high in vitamin B6, thiamine and copper.
• They make a healthy and delicious snack by themselves but can also be added to many healthy recipes.
• Pistachio nutrition can help improve your cholesterol, waistline, eye health and sexual function.
• Pistachios are a smart nut choice for people with diabetes.
With protein, healthy fat and fiber, a pistachio makes for a very satisfying snack for people of all ages!