Mulberry: The Fruit that Protects Your Heart & Liver

There's a pretty good chance that you've seen a mulberry tree or two pop up in your local park, neighborhood or even your own backyard. This tree produces a tart and tasty fruit that looks similar to a blackberry and can be used to sweeten up just about any dish.

The mulberry fruit may be tiny, but it provides some pretty big health benefits. It can aid in weight loss, keep your liver healthy, and even provide a hefty dose of vitamins and minerals with each serving.

Next time you spot this super fruit in your farmer's market or backyard, give it a try and enjoy its unique flavor and nutritious properties.

What Is Mulberry?

The mulberry tree comes from the Moraceae family of plants and is closely related to figs, breadfruit and banyan.

This flowering tree grows quickly at first but will typically only reach between 30 and 50 feet in height. Mulberry trees tend to grow in temperate climates, are harvested around June through August, and can be found around the world across Europe, India, North Africa and the Middle East.

The trees produce a long, cylindrical fruit that can be white, red, purple or black depending on the type of tree. They are sweet and slightly tart, though the flavor can vary. White mulberry, for example, has a sweeter taste and is less tart than black or red mulberry fruits.

The fruits of the mulberry plant can be baked into desserts or added to yogurts and smoothies to enhance the flavor and kick up the nutrient profile.

Mulberry is high in many important nutrients and has been shown to have a variety of health benefits, from reducing cholesterol levels to keeping blood sugar steady.

Benefits of Mulberry

1. May Help Fight Cancer

Like other types of berries, mulberries are considered one of the top cancer-fighting foods. This is due to their impressive content of antioxidants, which are compounds that help fight off harmful free radicals and protect cells from damage.

A study conduced in Japan found that mulberry juice was able to effectively reduce levels of oxidative damage caused by free radicals in mice.  Another 2006 animal study had similar findings, noting that mulberry juice acted as an antioxidant and reduced stress caused by these cancer-causing free radicals.

In 2017, researchers from Korea isolated a specific compound from mulberries and found that it was able to induce cell death in breast cancer cells and slow the growth and spread of tumor cells in mice.

Other antioxidant-rich foods that can help fight damage caused by free radicals and may help prevent cancer include other berries, vegetables, and certain herbs like turmeric and cinnamon.

2. Promotes Weight Loss

Mulberries are a nutrient-dense food. This means that they are low in calories but contain a good amount of several nutrients, including fiber, vitamin C, vitamin K and iron.

Fiber, in particular, can help promote digestive health, treat constipation and even aid in weight loss. Just one cup of mulberries can meet up to 10 percent of your daily fiber needs. When you eat dietary fiber, it moves through your gastrointestinal tract undigested. This adds bulk to stool and enhances satiety, keeping you feeling fuller for longer to reduce your appetite.

Some research even suggests that mulberries could have an anti-obesity effect. An animal study in the Journal of Agricultural and Food Chemistry showed that treating hamsters with mulberry water extract for 12 weeks lowered both body weight and visceral fat.

For a low-calorie, healthy snack that will satisfy your sweet tooth and keep your calorie intake low, try topping a cup of high-protein Greek yogurt with some tasty mulberries.

3. Decreases Cholesterol Levels

The fiber found in mulberries is mostly insoluble fiber, but it also contains about 25 percent soluble fiber in the form of pectin. Soluble fiber is a type of fiber that can absorb water and has been shown to help reduce cholesterol levels and decrease the risk of heart disease.

The properties of mulberry itself may also have a favorable effect on weight. A study in the Journal of Food Science found that the compounds in mulberry helped prevent the oxidation of LDL cholesterol, one of the major risk factors of heart disease.

In the animal study from the Journal of Agricultural and Food Chemistry mentioned above, giving hamsters mulberry water extract helped decrease levels of both triglycerides and cholesterol.

In addition to mulberries, you should also eat plenty of high-fiber foods and foods rich in omega-3 fatty acids to help lower cholesterol levels naturally.



4. Protects Liver Health

Your liver plays a central role in your overall health. It is involved in blood clotting, breaking down fats and filtering out toxins.

Some evidence shows that certain compounds found in mulberries could have a beneficial effect on liver health, helping keep this important organ healthy, strong and free of liver disease. Mulberries may be especially effective in the prevention of fatty liver disease. This is a condition in which fat builds up in the liver and impairs its ability to work properly.

A 2013 test-tube study showed that the compounds in mulberries helped block fat formation, prevented fat accumulation and also promoted the clearance of fat out of the liver. Another study from Taiwan confirmed these findings, demonstrating that mulberry extract increased fat breakdown and decreased fatty acid formation.

Of course, the beneficial compounds found in mulberries are just one piece of the puzzle. Following a healthy diet, exercising regularly and limiting alcohol consumption are all crucial components of liver health.

5. Stabilizes Blood Sugar Levels

High blood sugar can result in a wide range of symptoms, including increased thirst, frequent urination and blurry vision. Keeping your blood sugar levels under control is key to maintaining better health, especially if you have diabetes.

Mulberries contain fiber, which helps slow the absorption of sugar in the bloodstream to prevent blood sugar spikes. They also contain specific compounds and antioxidants that have been shown to benefit blood sugar levels.

A study in PLoS One found that mulberry extract was able to significantly lower blood sugar levels in diabetic mice. In another study, diabetic rats were given mulberry extract for five weeks, and their blood sugar was measured. Between the first and last day of the study, their blood sugar had dropped from 252 mg/dL all the way down to 155 mg/dL.

Keep in mind that mulberries should be consumed as part of a healthy, carb-controlled diet to help maintain normal blood sugar.

Mulberry Nutrition

Mulberries are low in calories but can provide plenty of fiber, vitamin C, vitamin K and iron. One cup of mulberries contains approximately:
60.2 calories
13.7 grams carbohydrates
2 grams protein
0.5 gram fat
2.4 grams dietary fiber
51 milligrams vitamin C (85 percent DV)
10.9 micrograms vitamin K (14 percent DV)
2.6 milligrams iron (14 percent DV)
272 milligrams potassium (8 percent DV)
0.1 milligram riboflavin (8 percent DV)
1.2 milligrams vitamin E (6 percent DV)
25.2 milligrams magnesium (6 percent DV)
53.2 milligrams phosphorus (5 percent DV)
54.6 milligrams calcium (5 percent DV)
In addition to the nutrients listed above, mulberries also contain some copper, niacin, vitamin B6 and thiamine.

Mulberry vs. Breadfruit vs. Jackfruit

Breadfruit and jackfruit are two plant species that are closely related to mulberries and belong to the same plant family. However, they are much different than mulberries in taste, appearance and even texture.

Jackfruit is a large, yellow fruit with a mild flavor that's easily incorporated into just about any type of dish. Because of its unique stringy texture, it's also often used as a vegetarian substitute for pulled pork or chicken.

Breadfruit, on the other hand, is green, bumpy and starchy with a taste and texture similar to potatoes when cooked. Thanks to its incredible versatility, this tropical fruit is a staple ingredient in the Caribbean, Hawaii and Central America and can be added to everything from cakes to pastas.

Mulberries are also often confused with blackberries. However, when comparing mulberries vs. blackberries, there are many notable differences. Blackberries are grown in bushes, belong to an entirely different family of plants, have a more round shape and contain over three times the fiber. Still, both are low in calories and high in nutrients like vitamin C and vitamin K.

Where to Find Mulberry

If you've spotted a mulberry fruit tree in your neighborhood, you can pick the fruit straight from the tree or lay down a blanket and give the branches a good shake to make the ripe berries fall right off. Of course, make sure to wash them before eating.

Unfortunately, mulberries don't travel well, so you're unlikely to find them fresh at the grocery store. However, you may still be able to pick up a batch at your local farmer's market, and dried forms of mulberries are widely available both online or at many stores.

Keep in mind that mulberries don't last long after they're picked, so be sure to eat up quickly once they're picked or freeze them to help extend their shelf life by several months.



How to Use Mulberry + Mulberry Recipes

Mulberries are juicy, refreshing and tart and can be used in just about any recipe in place of other berry varieties.

You can use either fresh or dried mulberries as a delicious and nutritious addition to many different foods. Sprinkle them over yogurt to add some sweetness, or mix them into smoothies, baked goods and desserts. Mulberries can also be made into jams, ice creams or puddings.

Want even more ideas for how to use mulberry fruit? Here are some tasty mulberry recipes that you can try out:

Raw Vegan Bliss Balls
Mulberry Curd
Spicy Apple and Mulberry Chutney
Mulberry & Pistachio Fudge
Vegan Superfood Breakfast Bars

Mulberry History

Even if you've never even tried mulberries, there's a good chance you at least recognize the name from the nursery rhyme Here We Go Round the Mulberry Bush. Of course, this is a misleading and inaccurate title considering that mulberries actually grow on trees.

You may have also heard of mulberries from the story of Pyramus and Thisbe. In this story, two next-door neighbors turned lovers are forbidden from getting married because of their parents rivalry. They arrange to meet under a mulberry tree to confess their love. However spoiler alert!  due to a misunderstanding, Pyramus believes Thisbe was killed by a lion and ends up stabbing himself Romeo and Juliet-style with his red blood staining the white mulberries.

Historically, mulberry trees were an essential part of the silk industry, as mulberry tree leaves are the main source of food for silkworms. In fact, in the 17th century, King James I imported 100,000 mulberry trees from all over Europe in hopes of increasing silk production in Great Britain. However, his project failed when he accidentally ordered black mulberries instead of the white mulberries that produce the leaves eaten by silkworms.

Today, some cities in North America have actually banned the growth of mulberry trees because of the large amount of pollen they produce. Interestingly enough, however, the male trees produce pollen while female trees grow flowers that draw pollen and dust from the air.

Still, mulberry trees remain widespread and can be found across the country and around the globe, producing their delicious fruits that are full of health benefits.

Precautions

Although rare, some people may experience an allergic reaction to mulberries. There have also been reports of reactions in those who are sensitive to birch pollen due to cross-reactivity. If you experience any mulberry fruit side effects, you should discontinue use and talk to your doctor.

However, for most people without sensitivities, mulberries can be a nutritious addition to the diet and can come with many benefits to health. Enjoy, in moderation, as part of a well-rounded and balanced diet to take advantage of all the nutrients offered by this tasty fruit.

Final Thoughts

Mulberries are generally sweet with a tart flavor that works well in many different desserts and dishes. These berries are low in calories but can provide fiber, vitamin C, vitamin K and iron, along with several other important micronutrients.

Studies have found that they may help prevent cancer, reduce cholesterol and blood sugar levels, aid in weight loss, and protect the health of your liver.

Try adding mulberries in either fresh or dried form to yogurts, smoothies, desserts or jams for a tasty way to kick up the nutrient profile of your favorite foods.

Indian Gooseberry Benefits for the Liver, Heart, Gut & Brain

Rich in nutrients and boasting a long list of health benefits, the Indian gooseberry definitely meets the criteria for qualifying as a superfood. In fact, the tree that bears this beloved fruit literally has an entire Hindu holiday dedicated to it.

For most, gooseberries are relatively unknown, virtually undistinguishable from the long list of exotic fruits found around the world.

Gooseberries are set apart, however, by their extensive nutritional benefits and medicinal properties — and they can even be used to make an herbal formulation known as triphala. Studies have shown that these potent fruits can do everything from reduce cholesterol levels to block cancer growth.

With more and more research demonstrating just how powerful this tiny fruit may be, it's safe to say that incorporating it into your diet just a few times per week can bring big benefits to your health.

What Are Gooseberries?

Also known as Indian gooseberries, amla or their scientific name, Phyllanthus emblica, gooseberries are a fruit native to southeast Asia that grow from deciduous trees.

The Indian gooseberry plants ranges in size from small to medium and produces fruit that is typically round, greenish-yellow and bears six vertical stripes.

The gooseberry taste is often described as sour, strong and bitter. In India, it is often eaten with salt and red chili powder to help enhance palatability of the fruit.

Traditionally, amla has been used as a natural medicine thanks to its impressive nutrient profile and the wide array of health benefits that it has to offer.

Gooseberry Benefits

Contains Phytochemicals
Promotes Liver Health
Reduces Cholesterol Levels
Has Anti-Cancer Properties
Controls Blood Sugar
Prevents Constipation
Decreases Inflammation
Keeps Hair and Skin Healthy
Enhances Digestive Health
Supports Cognitive Function

1. Contains Phytochemicals

Gooseberries are high in phytochemicals, plant compounds with antioxidant properties that help fight off harmful free radicals in the body. Free radicals cause oxidative damage to cells and even contribute to the development of chronic disease.

The Indian gooseberry is high in phytochemicals like furosin, gallic acid, corilagin and quercetin, which are largely responsible for the health-promoting properties of gooseberries.

2. Promotes Liver Health

The liver is one of the most important organs in the body. It aids in detoxification, secretes bile to help digest fats and produces important proteins that play a role in many aspects of health.

Some studies have found that gooseberries could help enhance liver function and protect the health of this crucial organ. An animal study in 2013 found that treating diabetic rats with gooseberry extract increased antioxidant levels in the liver.

Another review noted that amla, or gooseberry, has been shown to protect the liver against toxicity and even cancer in some animal studies.

3. Reduces Cholesterol Levels

In addition to supporting the health of your liver, some studies have found that gooseberry benefits the health of your heart as well. Research shows that gooseberry could help reduce cholesterol levels in the blood, preventing the buildup of plaque and decreasing the risk of coronary heart disease.

A study in the European Journal of Clinical Nutrition supplemented men 35-55 years old with Indian gooseberry for 28 days and found that they had significant decreases in cholesterol levels. Interestingly enough, two weeks after stopping supplementation, their cholesterol levels had risen back up to normal.

Another study in 2012 published in the Indian Journal of Pharmacology found that treating patients with gooseberry decreased levels of triglycerides and bad LDL cholesterol, increased levels of beneficial HDL cholesterol, and reduced blood pressure.

4. Has Anti-Cancer Properties

One of the most impressive benefits of the gooseberry is its effect on cancer cells and ability to potentially prevent cancer. A 2005 animal study conducted at the University of Rajasthan in India showed that treating mice with a concentrated dose of gooseberry extract decreased skin cancer tumor formation by 60 percent.

Another test-tube study from Thailand showed that gooseberry helped inhibit the growth of human lung, liver, breast, ovarian, cervical and colorectal cancer cells.

Additionally, gooseberries are also high in phytochemicals and antioxidants. These compounds help neutralize harmful free radicals and may be linked to a decreased risk of cancer.

5. Controls Blood Sugar

Studies show that gooseberries may be able to help you maintain normal blood sugar levels thanks to their high fiber and antioxidant content.

Fiber slows the absorption of sugar in the bloodstream and can help prevent spikes and crashes in blood sugar levels. Gooseberries have also been shown to prevent high blood sugar and reduce the risk of diabetes complications like kidney damage or nerve damage as a result of uncontrolled blood sugar levels.



6. Prevents Constipation

Gooseberries have a natural laxative effect and can help encourage regular bowel movements and prevent constipation. This is because they are high in fiber, which moves slowly through the gastrointestinal tract undigested, adding bulk to stool and easing its passage.

Studies show that increasing fiber intake from foods like gooseberry can help increase stool frequency.  Other natural constipation relief remedies include staying well-hydrated, minimizing your intake of highly processed foods, and eating plenty of fruits, vegetables, legumes, seeds and nuts.

7. Decreases Inflammation

While inflammation can be beneficial and is a normal immune response to injury, chronic inflammation is at the root of most diseases and has been linked to conditions like cancer, heart disease and diabetes.

Research has found that Indian gooseberry can help reduce inflammation. A test-tube study published in the British Journal of Nutrition showed that amla extract decreased the levels of pro-inflammatory markers in human cells.

The antioxidants found in amla may also help reduce inflammation by neutralizing free radicals and preventing oxidative damage to cells.

8. Keeps Hair and Skin Healthy

Whether you realize it or not, some of the products you use on your hair and skin may already contain Indian gooseberry. For centuries, gooseberries have been used to improve the health of skin and hair, and now several recent studies have confirmed these powerful benefits.

One study out of Japan, for instance, found that amla extract helped increased production of collagen, the protein that is responsible for providing youthfulness and elasticity to the skin. Another animal study out of the Gill Heart Institute's Division of Cardiovascular Medicine at the University of Kentucky found that Indian gooseberry extract helped speed up wound healing in rats.

In terms of hair health, one animal study even found that applying amla oil to rabbit fur significantly increased growth.  Additionally, gooseberry is high in vitamin E, a nutrient that has been shown to protect the skin and enhance hair growth.

9. Enhances Digestive Health

Some studies have shown that gooseberries contain gastroprotective effects and may help keep your digestive system working efficiently while preventing problems like gastric ulcers.

An animal study in Phytomedicine reported that giving rats amla extract blocked the development of stomach lesions, decreased gastric secretions and protected against injury to the lining of the stomach.  Another animal study had similar findings and noted that giving rats amla extract helped heal and protect against stomach ulcers.

Gooseberry is also high in fiber, which can promote regularity and get things moving to prevent issues like constipation.

10. Supports Cognitive Function

Research has unearthed some surprising findings when it comes to the effects of Indian gooseberry on brain function.

A 2016 study, for instance, found that treating rats with gooseberry extract increased memory retention and antioxidant levels and also decreased levels of acetylcholinesterase, an enzyme associated with Alzheimer's disease.

Another study combined gooseberry with heart-leaved moonseed and found that it improved measures of learning and memory in rats.

Gooseberry Nutrition

Gooseberries are low in calories but high in fiber, vitamin E and vitamin C. They can also help you meet your daily needs for micronutrients like manganese, vitamin A and potassium.

A hundred grams of raw gooseberries contains about
44 calories
10.2 grams carbohydrates
0.9 gram protein
0.6 gram fat
4.3 grams fiber
27.7 milligrams vitamin C (46 percent DV)
0.1 milligram manganese (7 percent DV)
290 IU vitamin A (6 percent DV)
198 milligrams potassium (6 percent DV)
0.1 milligram vitamin B6 (4 percent DV)
0.1 milligram copper (4 percent DV)

Gooseberries vs. Grapes

Gooseberries are often compared to green grapes thanks to their similarities in taste and appearance. Both green grapes and gooseberries are round and green with seeds inside and a slightly sour taste. However, both belong to different families of plants and offer an entirely different set of nutrients.

Grapes, for example, are higher in calories and vitamin K but lower in vitamin C and vitamin E. Additionally, they offer only about 18 percent the amount of fiber as gooseberries per 100 grams.

Still, both contain important vitamins, minerals and antioxidants and can be excellent additions to a nutritious and balanced diet.



Where to Find and How to Use Gooseberries

Unless you’re lucky enough to have a gooseberry tree right in your own backyard, finding fresh Indian gooseberries can be a bit of a challenge. With a bit of luck, however, you can often find them frozen at specialty Indian stores. You can also find Indian gooseberry in dried or powder form at health food stores and online retailers.

Be sure not to confuse them with cape gooseberries. Also known as the ground cherry, this is a plant native to South America that is closely related to the tomatillo but not the Indian gooseberry.

Once you get your hands on raw or powdered amla, there many possible Indian gooseberry uses and recipes that you can give a try. For example, you can try pickling gooseberries, adding them to chutneys, or using them in soups and smoothies to boost the nutritional content of your meals and snacks. If you're feeling adventurous, you can also eat them the traditional way: chopped up and with a pinch of salt.

Gooseberry History

The Indian gooseberry tree is said to have significant value in Hindu culture. In fact, it is considered sacred because Vishnu, one of the main deities of Hinduism, is believed to reside in the tree.

Amalaka Ekadashi is a Hindu holiday celebrating and worshipping the gooseberry tree and is considered one of the main celebrations of Holi, the Hindu festival of colors.

In Hinduism, amla is also believed to come from drops of immortality that were accidentally spilled onto the earth during a fight between gods and demons. Supposedly, this accounts for the medicinal properties of the Indian gooseberry as well as its purported ability to extend life and cure disease.

The Indian gooseberry tree is also a part of the Buddhist religion as well. It is believed to have been used to achieve enlightenment by Phussa Buddha, the first Buddha of antiquity.

Indian gooseberry has also been used in Ayurvedic medicine and is said to enhance longevity, reduce constipation, improve digestion, treat asthma, increase hair growth and promote heart health.

Today, it is a common ingredient in many Asian cuisines and is also used in inks, shampoos and hair products thanks to its high tannin content.

Precautions

If you are allergic to Indian gooseberry or experience any negative side effects after consuming it, you should discontinue use immediately and consult with your doctor.

Indian gooseberry might also increase the risk of bleeding or bruising. Those with bleeding disorders should use caution when consuming gooseberry. Additionally, be sure to stop taking it at least two weeks prior to surgery to prevent an increased risk of bleeding.

If you have diabetes, gooseberry may decrease blood sugar levels. If taking gooseberry, talk to your doctor to see if you might need to have your dosage of diabetes medications adjusted.

Finally, there is limited research on the effects of amla on those who are pregnant or breastfeeding. Exercise caution and use only in moderation to prevent negative side effects.

For the most part, however, Indian gooseberry is safe to consume with minimal risk of adverse symptoms. If you do experience any side effects, however, be sure to report them to your health care practitioner.

Final Thoughts

Indian gooseberry, or amla, is a fruit that grows from a tree native to southeast Asia. It is low in calories but high in fiber, vitamin C and vitamin E along with several other select vitamins and minerals.

Throughout history, this fruit has been known for its medicinal properties and has been used for everything from improving digestion to treating asthma.

Studies have found a long list of gooseberry benefits, including improved heart, skin, hair and liver health; enhanced cognitive function; and decreased inflammation among others.

To take full advantage of the benefits of gooseberry, add it to soups, chutneys or smoothies and enjoy the added dose of nutrients it provides.

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?