Wakame: Super Seaweed that Fights Diabetes, Breast Cancer, Fat & More

Seaweed has long been a staple of Japan, which is one of the longest living cultures in the world and is home to one of the remarkable blue zones. Is there a connection? You bet. Most notably, a Japanese seafood known as wakame is rich in a number of vitamins and minerals.

It provides a great nutritional boost of vital nutrients while research suggests that seaweed may also help decrease the risk of many major chronic conditions, including type 2 diabetes, high blood pressure and breast cancer.

A promising study conducted at the University of California even suggests that wakame may lower breast cancer incidence and mortality among postmenopausal women. No wonder Japanese sea farmers have been growing wakame for hundreds of years! Like many sea vegetables, it adds a delicious component to a variety of meals, but recently it has gained popularity because of its many health benefits.

What Is Wakame?

Wakame is a brown or deep green seaweed that is commonly used in Japanese cuisine. It has a briny and slightly sweet flavor that is overall quite mild. Wondering about the correct wakame pronunciation? It's generally pronounced wuh-kah-mee, but in Japan, they say wah-kah-me.

It is very likely on the menu of your local sushi bistro, but you may not have realized it. Not only is it commonly used as the main ingredient for seaweed salad, but it's also a common start of miso soup. What is miso soup? Miso soup is a traditional Japanese soup that typically always includes a stock called dashi, miso paste and wakame seaweed. Other ingredients can vary by the maker or the region.

Is wakame good for you? There are many potential benefits of wakame I’m about to share!

10 Wakame Benefits - the Seaweed Superfood

Helps Fight Diabetes
Promotes Fat Burning
Helps Balance Hormones
Strengthens Bones
Lowers the Risk of Breast Cancer
Supports a Healthy Pregnancy
Reduces High Blood Pressure
Lowers Cholesterol Naturally
Good Source of Iron
Rich in Omega-3 Fatty Acids

1. Helps Fight Diabetes

An important component in wakame, fucoxanthin, has been shown to exert an anti-diabetic effect on animal study subjects. A 2009 study conducted in Japan examined the anti-obesity and anti-diabetic effects of fucoxanthin-rich wakame lipids on obese mice. When it was added to the high-fat diet, it significantly suppressed body weight.

Before the wakame treatment, the mice showed signs of hyperglycemia, hyperinsulinemia and hyperleptinemia, but adding this seaweed into the diet normalized these conditions. The researchers concluded that wakame has the ability to prevent diabetes, related disorders and obesity by reversing insulin resistance that is due to a high-fat diet.

2. Promotes Fat Burning

A Japanese study conducted at Hokkaido University suggests that the fucoxanthin present in wakame promotes fat burning within the fat cells of animals. According to the study, fucoxanthin fights fat in two ways: It encourages the action of protein that causes fat oxidation and is found in the type of fat that surrounds organs. It also promotes DHA production in the liver, which helps decrease bad cholesterol or LDL. Fucoxanthin also reduced abdominal white adipose tissue weights of rats and mice, thereby making it one of the great fat-burning foods.

3. Helps Balance Hormones

Wakame provides manganese, iron and calcium, three minerals that help balance hormones naturally. Manganese and calcium help to improve symptoms of PMS as well. In fact, a study published in the American Journal of Obstetrics and Gynecology found that women who had lower levels of manganese in their blood experienced more pain and mood-related symptoms during PMS and menstruation. 

4. Strengthens Bones

One hundred grams of wakame provides 15 percent of your daily value of calcium, which is essential for preventing osteoporosis. Calcium-rich foods help increase bone growth and speed up bone repair, while a calcium deficiency or lack of calcium in the diet means that the body will take calcium from the bones and decrease bone mass. Getting enough calcium in the diet regularly is key since our bodies lose calcium on a daily basis through shedding hair, skin and nails and through the release of sweat, urine and feces. (8)

5. Lowers the Risk of Breast Cancer

There is a small body of research that suggests there is a relationship between seaweed and a decreased risk of breast cancer. In Traditional Chinese Medicine and Japanese folk medicine, seaweed is used to treat tumors. People who eat seaweed regularly, most notably in Japan, have dramatically lower rates of breast cancer.

In 2013, researchers at the University of California assessed the impact of introducing wakame into the diet of American postmenopausal women. Fifteen healthy postmenopausal women were recruited for the three-month clinical trial; five of the women had no history of breast cancer (they served as the control group), and 10 were breast cancer survivors.

The seaweed consumption lowered urokinase-type plasminogen activator receptor concentrations (uPAR), a protein that is present in several physiological locations and is usually higher among postmenopausal women. uPAR concentration is known to influence cell surface signaling, call adhesion and growth factor communication, and responsiveness in breast tissue. Researchers believe that wakame seaweeds's ability to lower these receptors may help explain lower breast cancer incidence and mortality among postmenopausal women in Japan.

Another interesting study suggests that the fucoxanthin found in wakame may act as a chemopreventive and chemotherapeutic compound in colon cancer cells.  There's no doubt about it, science is backing up these amazing wakame benefits, and more studies are being conducted to assess its efficacy as a cancer treatment or preventive measure. So far, it appears to be a powerful cancer-fighting food.



6. Supports a Healthy Pregnancy

Folate, or vitamin B12, is an essential vitamin is present in wakame. It's needed for copying and synthesizing DNA, producing new cells, and supporting nerve and immune function. Folate is known to be one of the most critical vitamins for a healthy and vibrant pregnancy.

For pregnant women, a folate deficiency is especially risky because it may lead to neural tube defects, such as spina bifida, anencephaly, malformations of the limbs and heart complications. Because folate is needed for DNA copying and building new cells, it's vital that pregnant women eat enough folate foods, like wakame, to decrease the risk of developmental issues.

7. Reduces High Blood Pressure

Several studies have investigated whether wakame has the ability to naturally prevent high blood pressure. One such study, published by Annals of Nutrition and Metabolism, found that wakame treatment significantly decreased systolic blood pressure of spontaneously hypertensive rats.  Another study conducted in Japan supported that dietary wakame may have beneficial effects on hypertension. 

An interesting study on the topic was conducted in 2011 and examined whether seaweed might affect blood pressure in children. Healthy Japanese preschoolers, aged 3–6 years had their blood pressure and pulse measured before and after a three-day period that involved seaweed intake. Blood pressure measurement, complete dietary records, and parent-reported height and weight were obtained for 223 boys and 194 girls.

The researchers found that girls with higher seaweed intake had significantly lower systolic blood pressure readings. The results suggest that seaweed intake was negatively related to diastolic blood pressure in boys and to systolic blood pressure in girls, displaying that seaweed might have beneficial effects on blood pressure among children.

8. Lowers Cholesterol Naturally

The fucoxanthin present in wakame serves another purpose: It stimulates the liver to produce DHA, helping reduce the amount of harmful cholesterol in the body. Therefore, it'-lowering food.

A study published in the Journal of Nutrition found that dried wakame powder altered the activities of enzymes involved in fatty acid metabolism in the liver in rats. The rats that were fed diets containing the seaweed powder had lower triacylglycerol levels, suggesting that wakame seaweed is useful as a food to prevent hyperlipidemia. Hyperlipidemia means that there are too many lipids, or fats, in the blood. This leads to high cholesterol and high triglycerides, which can lead to the development of plaque and dangerous blockages.

9. Good Source of Iron

The iron in wakame increases the production of red blood cells and helps with the metabolic enzyme processes that the body carries out to digest proteins and absorb nutrients from food. An iron deficiency is the world's most common nutritional deficiency and is associated with developmental delay, impaired behavior, diminished intellectual performance and decreased resistance to infection.

Excessive iron supplementation can cause iron overload and should be avoided, so the safest and purest way to get enough iron per day is to stick to iron-rich foods like wakame.

10. Rich in Omega-3 Fatty Acids

Wakame is a rich source of omega-3 fatty acids, which is are essential fatty acids because omega-3 is not made by the human body, but it is still needed for normal metabolism. Omega-3 foods can be used to lower cholesterol, fight depression, reduce anxiety, treat diabetes, reduce inflammation, relieve arthritis and promote skin health. They have also been shown to support weight loss, healthy pregnancy, athletic recovery, and thickening hair and nails.

Because of the excess consumption of omega-6 fats in the Western world, it is important that we crowd in omega-3 foods that our bodies need.

Wakame Nutrition Facts

The scientific name for wakame is Undaria pinnatifida. It comes from the cold-temperature waters off the coasts of Japan, China and Korea. Wakame nutrition is rich in vitamins and minerals, such as folate, vitamin B2 and manganese. It has been used for centuries for its therapeutic and healing properties, with the power to support cardiovascular health, boost energy levels and supply the body with omega-3 fatty acids. Like other seaweed nutrition facts, wakame's are quite impressive.

100 grams of raw wakame contains about:

• 45 calories
• 9.1 grams carbohydrates
• 3 grams protein
• 0.6 gram fat
• 0.5 gram dietary fiber
• 1.4 milligrams manganese (70 percent DV)
• 196 micrograms folate (49 percent DV)
• 107 milligrams magnesium (27 percent DV)
• 150 milligrams calcium (15 percent DV)
• 0.2 milligram vitamin B2 (14 percent DV)
• 0.3 milligram copper (14 percent DV)
• 2.2 milligrams iron (12 percent DV)
• 80 milligrams phosphorus (8 percent DV)
• 1.6 milligrams vitamin B3 (8 percent DV)
• 360 international units vitamin A (7 percent DV)
• 5.3 micrograms vitamin K (7 percent DV)
• 0.7 milligram vitamin B5 (7 percent DV)
• 3 milligrams vitamin C (5 percent DV)
• 1 milligram vitamin E (5 percent DV)
• 0.1 milligram vitamin B1 (4 percent DV)
• 0.4 milligram zinc (3 percent DV)

Wakame in Ayurveda, TCM and Traditional Medicine

In Ayurvedic medicine, seaweed is considered a salty food that can help reduce vata and kapha dosah dominances. It can also help promote circulation, protect the body from radiation and harmful invaders, and generally assist in detoxing the entire body.

In Traditional Chinese Medicine (TCM), brown seaweeds have a lengthy history of medicinal use as immunomodulators and for the treatment of thyroid problems, such as Hashimoto’s thyroiditis. (21) Due to its salty and cold properties, seaweeds like wakame are often associated with the liver, stomach and kidney meridians in TCM and hence helpful for health problems that are related to problems or blockages of these meridians. Seaweed is also believed to help absorb harmful toxins in the body.

In Asian countries, sea vegetables are traditionally consumed on a daily basis as a normal part of the diet. In this area of the world, wakakme health benefits are well-known and quickly recognized by mainstream medicine. In Asian countries like China, citizens have been using seaweeds for a wide array of medicinal purposes for centuries. In fact, early records of traditional herbal medical use of seaweeds for problems like goiters, gland swellings and edema appears in Chinese literature around 2,000 years ago.

Wakame vs. Nori vs. Kombu vs. Kelp

Before we start comparing some common seaweeds, let's answer this question: Is seaweed a vegetable? Technically, seaweed is a form of algae, but seaweeds are often referred to as sea vegetables and are often treated as vegetables for culinary purposes. What eats seaweed? In addition to humans, seaweed (in its natural environment) is commonly consumed by sea urchins, sea snails and plant-eating fish, such as the rabbit fish and parrot fish.

There are three main varieties of seaweed commonly used as food: wakame, nori and kombu seaweed. However, these are definitely not the only edible seaweeds. Other consumable options include kelp (available as fresh or dried kelp, as a supplement or in kelp powder form), ogo seaweed (mainly used in dried form for poke recipes) and dulse seaweed (commonly used as fresh, raw dulse or dulse flakes).

Let's get back to comparing wakame vs. nori vs. kombu vs. kelp. Is wakame the same as nori? Is kombu a wakame? The answers to both of these questions are no. Wakame, nori, kombu and kelp are all completely different. While wakame is eaten fresh or dried, nori is mainly available in dried form. What is nori? It's the most common papery seaweed wrapping for sushi rolls, and unlike wakame, it is never soaked before serving. Nori is best eaten wrapped around other items (like sushi) or toasted.

Kombu is a member of the kelp family, and like wakame, it's a brown seaweed. Kombu is commonly used to make dashi, a flavorful broth traditional to Japan and used to make miso soup. Kombu and wakame have many overlapping health benefits and a similar flavor profile, but wakame is slightly sweeter. Both kombu and wakame are commonly used in seaweed salads and soups.

Kelp belongs to the brown algae class (Phaeophyceae), and kombu is a specific variety of kelp that’s extremely common in Japanese, Chinese and Korean food. Kelp can be used in salads, soups and smoothies, and there's also kelp sushi.

As with land vegetables, sea vegetables also have unique individual health perks as well as many overlapping benefits. Overall, wakame, nori, kombu and kelp are all distinctly different yet share similarities in their flavor profiles, uses and potential health benefits.

Where to Find and How to Use Wakame

Wondering where to buy wakame seaweed? You can find it dried or fresh in grocery stores, health stores or online. Can wakame be eaten raw? Yes, it can be eaten fresh or as a dried seaweed food. Fresh seaweed should always be stored in the refrigerator, while dehydrated seaweed should be stored in an airtight container in a dark, dry place.

If you have dehydrated wakame, start by cutting it into small pieces, as it will expand after being rehydrated. To rehydrate dried wakame seaweed, soak it in water for about 30 minutes or until it is soft; it can then be added to soups, stir-fries and salads. The water used to rehydrate the seaweed is also full of nutrients, so it can be used as the base of a soup.

Whenever you buy or consume any type of seaweed, it's important to opt for organic because of seaweed's inherent ability to absorb what's in the water around it.

History

In Japan, this seaweed has been eaten for around 3,000 years! How does anyone know this? Archeologists discovered in cookware this tasty seaweed's residue sticking to pots and pats from that long ago. Fast forward to a time still long ago, and this seaweed was a highly prized commodity. In the 1700s, it was even used as a form of tax payment along with nori and arame.

When the macrobiotic diet became popular in the United States in the 1960s, it became much easier to find wakame at health stores and Asian-American grocery stores.

Precautions

Although wakame is a nutritious food that offers numerous health benefits, it does contain a good amount of sodium (about 872 milligrams in one ounce). People with high blood pressure or other health conditions where sodium intake is a concern may want to watch their seaweed intake to make sure that they aren't consuming too much sodium in one day.

Final Thoughts

• What is wakame? It's is a brown or deep green seaweed that boasts a number of impressive seaweed health benefits, including its ability to support the cardiovascular system, aid weight loss, support a healthy pregnancy and even fight breast cancer.
• It is full of essential vitamins and minerals, helping boost the immune system and keep the organs functioning properly.
• This seaweed has been used for thousands of years for both culinary and medicinal purposes, especially in Asian countries.
• It can be purchased fresh, dried or rehydrated online or in stores. You can add it to soups, salads, stir fries and more to create delicious and healthy meals.

Pumpkin Seeds: The Antioxidant Seeds that Combat Diabetes, Heart Disease & Cancer Cells

Pumpkins are an integral part of the holiday season. From pumpkin carving to sweet pumpkin spice to fresh pumpkin pie, it's hard to imagine fall without this bright orange fruit. Unfortunately, pumpkin seeds, like pumpkin seed oil, often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp.

However, there are many benefits of pumpkin seeds that make them a worthy addition to your diet, both during the holidays and all year round. In fact, some of the power-packed benefits of pumpkin seeds include better heart health, improved blood sugar levels, enhanced sleep quality and more.

Ready to learn more about why you should consider saving the seeds next time you're elbows-deep carving a fresh Halloween pumpkin? Here's what you need to know.

Top 7 Benefits of Pumpkin Seeds

Rich in Disease-Fighting Antioxidants
Boost Heart Health
Stabilize Blood Sugar
Promote Sleep Quality
Improve Male Health
Help Fight Cancer Cell Growth
Improve Bladder Function

1. Rich in Disease-Fighting Antioxidants

Pumpkin seeds are loaded with antioxidants, which are powerful compounds that can fight free radical formation and protect cells against oxidative stress. Some research also indicates that antioxidants may aid in the prevention of chronic conditions like heart disease, cancer, diabetes and autoimmune disorders.

According to one animal model out of Cairo University in Egypt and published in Pharmacological Research, pumpkin seed oil was able to reduce inflammation and prevent free radical damage in rats with arthritis. Another animal study out of South Africa showed that a specific type of protein extracted from pumpkin seed was effective at protecting against liver damage thanks to its powerful antioxidant properties.

2. Boost Heart Health

Pumpkin seed, and pumpkin seed oil in particular, has been shown to boost heart health and help reduce the risk of coronary heart disease in several different ways. For starters, animal studies show that pumpkin seed oil could help decrease cholesterol levels and lower blood pressure, both of which are two of the major risk factors for heart disease.

One human study conducted at the University of the West Indies’ Department of Basic Medical Sciences in Jamaica even found that pumpkin seed oil supplements were able to decrease diastolic blood pressure while increasing levels of beneficial HDL cholesterol in the blood. (6) Plus, pumpkin seeds may also increase levels of nitric oxide in the body. This can dilate the blood vessels and promote blood flow to help the heart work more efficiently.

3. Stabilize Blood Sugar

One of the top pumpkin seeds benefits is its ability to regulate blood sugar levels to prevent spikes and crashes. This is incredibly important. Why? Sustaining high levels of blood sugar can cause diabetes symptoms, such as increased thirst, fatigue, frequent urination and nausea.

Pumpkin seed is rich in protein and fiber, both of which can slow the absorption of sugar in the bloodstream to promote better blood sugar control.  Interestingly enough, a 2011 animal model published in the Journal of Diabetes and Its Complications even reported that combining pumpkin seeds with flax not only improved antioxidant status in rats, but was also effective at reducing the risk of diabetes complications.

4. Promote Sleep Quality

Can’t sleep? You may want to consider adding a dose of pumpkin seed to your daily diet. Pumpkin seeds are a good source of several nutrients that are associated with better sleep quality, including tryptophan and magnesium.

Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality, especially in those with sleep disturbances. Meanwhile, magnesium is an important micronutrient that is shown to help improve several measures of insomnia, including sleep efficiency, length of sleep and the amount of time that it takes to fall asleep at night.

5. Improve Male Health

Some research indicates that pumpkin seeds may be especially beneficial for men in particular. In fact, they can help improve male fertility and prostate health.

One 2012 animal model showed that supplementing with pumpkin seed oil was effective at preventing sperm abnormalities and increasing sperm count in rats.  Another study showed that pairing pumpkin seed oil with saw palmetto was able to decrease symptoms and improve quality of life in men with benign prostatic hyperplasia (BPH), a common condition characterized by the enlargement of the prostate gland.

6. Help Fight Cancer Cell Growth

Thanks to its high content of antioxidants, pumpkin seed may help fight the growth and spread of cancer cells to aid in cancer prevention.

In vitro research conducted by the University of Rostock in Germany found that phytoestrogen extracts of pumpkin seeds had anticancer properties and could possibly play a role in the prevention and treatment of breast cancer. (15) Additionally, according to a review published in Food Research International, diets rich in pumpkin seeds have been linked to a lower risk of several types of cancer, including breast, stomach, lung and colorectal cancer.

7. Improve Bladder Function

Pumpkin seeds have been shown to improve symptoms of BPH, a condition that can cause difficulty urinating in men. Not only that, but pumpkin seed oil may also help improve other aspects of bladder function. One study showed that it was able to significantly improve symptoms of overactive bladder and correct urinary dysfunction.



Pumpkin Seeds Nutrition Facts

Pumpkin seed is a highly nutritious ingredient. Each serving packs in a good amount of protein, manganese, magnesium, phosphorus and iron.

One ounce (about 28 grams) of dried, hulled pumpkin seeds contains approximately:

• 151 calories
• 5 grams carbohydrates
• 7 grams protein
• 13 grams fat
• 1.1 grams dietary fiber
• 0.8 milligram manganese (42 percent DV)
• 151 milligrams magnesium (37 percent DV)
• 329 milligrams phosphorus (33 percent DV)
• 4.2 milligrams iron (23 percent DV)
• 0.4 milligram copper (19 percent DV)
• 14.4 micrograms vitamin K (18 percent DV)
• 2.1 milligrams zinc (14 percent DV)
• 226 milligrams potassium (6 percent DV)
• 0.1 milligram riboflavin (5 percent DV)

In addition to the nutrients listed above, the pumpkin seed nutrition profile also contains a small amount of folate, vitamin B6, thiamine, vitamin A and selenium.

Pumpkin Seed Uses in Traditional Medicine

Long revered for their health-promoting properties, pumpkin seeds have been a staple in traditional forms of medicine for thousands of years. Indigenous groups in North America, for example, once used them to remove tapeworms and parasites from the digestive tract.

Meanwhile, on an Ayurvedic diet, pumpkin seeds are often considered alkalizing. They also are thought to nourish the blood, act as a natural diuretic, suppress appetite and improve reproductive health in men.

In Traditional Chinese Medicine, pumpkin seeds are used to help treat a variety of different conditions. They are believed to support lactation in mothers, promote healthy digestion, prevent parasitic infections and reduce stomach pain.

Pumpkin Seeds vs. Sunflower Seeds

Without a doubt, pumpkin seeds and sunflower seeds are two of the most popular seed varieties enjoyed for their savory flavor and incredible versatility. Both are high in fiber, protein and heart-healthy fats, plus an assortment of essential vitamins and minerals. However, there are several unique differences between these two power-packed ingredients.

Pumpkin seeds are flat, oval-shaped and light green. They're also enclosed in a white hull. Sunflower seeds, on the other hand, are tan and covered by a black-striped shell. Both have smooth textures and light, nutty tastes that work well with just about any spice or seasoning.

In terms of nutrition, a single ounce of pumpkin seeds typically supplies a higher amount of protein and a lower amount of calories, fat and fiber. Pumpkin seeds are also richer in magnesium, iron and manganese, while sunflower seeds are a better source of pantothenic acid, folate and copper.

Where to Find and How to Use Pumpkin Seeds

Pumpkin seeds are easy to find at most online retailers and grocery stores. They are typically located in the snack aisle alongside other seeds like sunflower seeds. If you have difficulty finding pumpkin seeds at your local store, you can also look for pepitas. Pepitas are the same thing but without the shell.

If you're looking to use them for a pumpkin seeds recipe, skip the roasted pumpkin seeds or other pre-made varieties and look for raw seeds instead. Alternatively, you can also go directly to the source and try seeding a pumpkin at home instead.

After you get your hands on some of these super seeds, you may wonder how to clean pumpkin seeds, how to dry pumpkin seeds and how to prepare pumpkin seeds for eating. If they're fresh, start by rinsing the seeds with cold water in a colander and then shake them dry. Avoid using a paper towel or dish cloth to dry the seeds as they may get stuck.

There are plenty of different methods for how to cook pumpkin seeds. Roasting them in the oven is perhaps the most common. Spread the seeds in a thin layer on an oiled baking tray and bake in the oven at 300 degrees Fahrenheit for about 30 minutes. Remove from the oven and toss with olive oil, salt and your choice of roasted pumpkin seeds seasoning such as paprika, oregano, cumin or chili powder. Place back in the oven and bake about 20 more minutes, until they're crispy with a nice golden color.

After roasting your pumpkin seeds, you can enjoy them as a delicious snack; toss them over salads, cereal or yogurt; or mix them into trail mix alongside a variety of other nuts and seeds. You can also enjoy raw pumpkin seeds as a healthy and delicious no-fuss snack that carries the same assortment of health benefits.

History/Facts

The pumpkin is a cultivar of the squash plant that is thought to originate in North America thousands of years ago. In fact, archaeologists actually found pumpkin seeds in certain areas of Mexico that date back to around 7000 B.C.

These seeds were used in many forms of traditional medicine. They were prized for both their unique flavor and potent healing properties. Indigenous groups in North America often used pumpkin seeds for their gut-healing effects as a treatment for parasitic infections and tapeworm symptoms. Meanwhile, Aztec groups used pumpkin seed as both a source of nutrition and a ritual offering for religious ceremonies.

Spanish settlers brought pumpkin seeds back to Europe and Asia, where they began gaining widespread popularity. They were quickly integrated into many types of cooking and cuisine. Today, these popular seeds are slowly being recognized for their incredible nutrient profile and the extensive health benefits that they have to offer.

Precautions

Many processed, prepackaged pumpkin seed products are high in sodium or contain additives and extra ingredients that can be harmful for your health. Select products that are low in sodium with minimal ingredients listed on the label. Better yet, choose raw pumpkin seeds and try making them at home yourself.

Additionally, although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. If you find that you're unable to tolerate shelled pumpkin seeds, opt for hulled seeds instead. They carry nearly the same nutrient profile and health benefits.

Be sure to keep intake in moderation. Eating large amounts of pumpkin seeds may cause adverse side effects like constipation, gas or bloating. Additionally, these seeds contain a concentrated amount of calories, so going overboard could potentially contribute to weight gain.

Many people also wonder: Can dogs eat pumpkin seeds? Both raw and roasted pumpkin seeds can be safely enjoyed by pups and are sometimes even added to natural dog treat recipes. Be sure to stick to homemade pumpkin seeds, however, and skip the heavily processed varieties you might find at the store.

Final Thoughts

• The pumpkin seed is a delicious type of seed that has been enjoyed around the globe for thousands of years.
• The pumpkin seeds nutrition profile includes a good amount of protein and fiber, plus important vitamins and minerals like manganese, magnesium and phosphorus.
• Thanks to their stellar nutrient content, some of the potential health benefits of pumpkin seeds include better blood sugar levels, improved heart health, enhanced sleep quality, decreased cancer growth and increased urinary function.
• There are plenty of options for how to roast pumpkin seeds, but you can also enjoy them raw or add them to salads, smoothies, cereals or desserts for a nutritious addition to any recipe.

Cashews Nutrition: Helps Prevent Cancer, Diabetes & More

What are the health benefits of cashews? Cashews are one of the best-tasting, most versatile and healthiest nuts . In fact, benefits of cashews nutrition include the ability to improve heart health, support healthy brain functioning, and improve digestion and nutrient absorption. Eating cashews might even be able to help you lose weight.

Consumption of cashew nuts has increased in recent years in most Western countries, most likely because nuts in general are repeatedly ranked as some of the healthiest foods there are. When it comes to cashews nutrition benefits, experts consider all nuts to be important additions to our diets in order to provide healthy fats, fiber and trace minerals — and to aid in prevention of a wide range of chronic diseases.

One of the best things about cashews is that they taste great in both sweet and savory recipes (think trail mixes and stir-fries), so consuming them along with other versatile nuts like almonds or walnuts is a breeze. And thanks to new products on the market like cashew milk and cashew butter, it's easier than ever to incorporate cashews nutrition into all types of recipes.

Cashews Nutrition Facts

What are cashews, and are they actually nuts? Cashews are technically seeds, as opposed to nuts. They are light-colored, kidney-shaped and come from the fruit of the tropical tree called Anacardium occidentale that produces the bitter-tasting cashew apple.

Due to their high nutrient density and supply of many vital minerals, cashew nuts and other nuts are often recommended most often to improve heart health. Cashews nutrition is rich in unsaturated fatty acids and numerous other beneficial compounds, including plant-based protein; dietary fiber; minerals like copper, zinc and magnesium; plus antioxidants in the form of phytosterols and phenolic compounds. The composition of the cashew kernel is about 21 percent protein, 46 percent fat and 25 percent carbohydrates (a portion of which is indigestible fiber), making it a filling, high-protein and high-fat food choice.

One of the key factors of cashews nutrition is the healthy fat content. Cashews are primarily made up of unsaturated fats in the form of monounsaturated fatty acids (MUFAs that contain oleic acid), plus a smaller proportion of polyunsaturated fatty acids (PUFAS mostly in the form of linoleic acid). Roughly 62 percent of the cashew's fats are monounsaturated fat, 18 percent polyunsaturated fats and the rest a mix of saturated fats.

Because of the positive effects of MUFAs and PUFAs on metabolism and other bioactive functions, many studies associate cashew consumption (and nut consumption in general) with a reduced risk for coronary heart disease, cancer, diabetes and obesity.

One ounce (about 28 grams) of raw cashews contains approximately:

• 155 calories
• 9.2 grams carbohydrates
• 5.1 grams protein
• 12.3 grams fat
• 0.9 gram fiber
• 0.6 milligram copper (31 percent DV)
• 0.5 milligram manganese (23 percent DV)
• 81.8 milligrams magnesium (20 percent DV)
• 166 milligrams phosphorus (17 percent DV)
• 9.5 micrograms vitamin K (12 percent DV)
• 1.6 milligrams zinc (11 percent DV)
• 1.9 milligrams iron (10 percent DV)
• 0.1 milligram thiamine (8 percent DV)
• 5.6 micrograms selenium (8 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 185 milligrams potassium (5 percent DV)

Cashews nutrition also contains some vitamin E, niacin, folate, pantothenic acid and calcium.

Cashews Nutrition: Top 9 Cashews Benefits

1. Fight Heart Disease

A 2017 review published in the journal Nutrients states, Although nuts are high calorie foods, several studies have reported beneficial effects after nut consumption, due to fatty acid profiles, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant action.

Frequent nut and legume consumption can help lower your risk for many of the biggest risks associated with heart disease, including high cholesterol, high blood pressure and obesity. Cashews are believed to have beneficial effects on oxidative stress levels, inflammation, and vascular/arterial activity that promotes a healthy heart.

Cashews can help lower LDL cholesterol (considered the dangerous kind) and improve HDL cholesterol (the “good” kind). They contain special phytosterol compounds, which play an important structural role in cell membranes. They stabilize cells and interfere with cholesterol absorption. This is responsible for their cholesterol-lowering abilities and the reason cashews may be able to help prevent the formation of plaque within artery walls. Cashews are also associated with lowered triglyceride levels and reduced levels of inflammation, all of which help protect you from heart disease, heart attacks or stroke.

2. Help Prevent Gallstones

Some research has found that eating nuts weekly, including cashews, can help lower the risk for gallstones. Gallstones are associated with healthy cholesterol levels. They're caused by hardened cholesterol, a result of too much cholesterol present within the bile that circulates through the digestive tract.

Normally, your liver doesn't secrete a high enough amount of cholesterol to harden and form stones. However, when liver health is poor, cholesterol can essentially act like glue, hardening and binding together with other substances like calcium inside the gallbladder.

3. Can Help with Weight Loss or Maintenance

Do cashew nuts make you gain weight? Studies suggest that cashews and other nuts are not tied to weight gain. In fact, they may actually promote weight loss or help with weight management.

Nuts have a high total fat content — cashews are made of approximately 46 percent fat but they're also very nutrient-dense and provide a lot of important minerals and fatty acids that support weight loss. Cashews can help you feel fuller after a meal, which is beneficial for curbing food cravings, overeating and unhealthy snacking. Fats in general make food more satisfying and increase nutrient absorption of fat-soluble vitamins like vitamin A and vitamin D.

Cashews are also a good source of plant-based protein (somewhere around 25 percent of the nut is made up of amino acids), partially in the form of beneficial amino acid L-arginine. L-arginine is a precursor of nitric oxide known to help improve vascular reactivity and circulation. The combination of fat and protein in cashews nutrition make cashews a filling food that can help control cravings.

4. Help Maintain Bone Health

Cashews nutrition benefits include bone health improvement due to the presence of calcium, magnesium and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Cashews bone-building benefits also come from their supply of vitamin K.

Cashews provide over 12 percent of your daily vitamin K needs in just an ounce serving is working as a great source to prevent vitamin K deficiency. Vitamin K works with other essential minerals like calcium to support bone mineralization and maintain bone mineral density. This can help protect you from bone fractures and osteoporosis.

5. May Help Prevent Colon, Prostate and Liver Cancers

Why are cashews good for you if you’re looking to boost immunity and defend against disease? Regularly eating nuts, including cashews, is associated with a lower risk for certain common cancers. This is especially true for cancers that occur in the digestive tract, including liver and colon cancers. A 2016 review found that higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality.

Nuts are good sources of antioxidant vitamins (for example, tocopherols and certain phenolic compounds, which are mostly stored in the shells of cashews and nuts). These are needed to protect the body from high levels of free radical damage that causes oxidative stress, potentially contributing to DNA damage, cell mutation and cancerous tumor formation.



6. Support Healthy Brain Function

The brain is made up of mostly fat and relies on a steady supply of healthy fatty acids within the diet. Nuts are one of the natural plant foods richest in fat. They support cognitive function, healthy aging and mood regulation.

Several dietary components of cashews can help support cognitive abilities and multiple brain processes by regulating neurotransmitter pathways, synaptic transmission and membrane fluidity. The healthy fats in cashews in particular are responsible for this, along with trace minerals like zinc, iron and copper.  Dietary deficiency of healthy MUFA and PUFA fatty acids has even been associated with increased risk of several mental disorders, such as ADHD, anxiety, depression, dyslexia and dementia.

7. Lower the Risk for Diabetes

Why are cashews healthy if you're prone to metabolic syndrome or diabetes? Cashews are a great source of MUFA fats, which slow the rate at which blood is released into the bloodstream. The anti-diabetic properties of cashews nutrition are partially due to the active ingredient called hydroethanolic extract in the form of anacardic acid, which stimulates glucose transport and control.

Hydro-ethanolic extract of cashew tree (Anacardium occidentale) nut and its principal compound, anacardic acid, stimulate glucose uptake.

A 2014 analysis showed that tree nuts improve glycemic control in individuals with type 2 diabetes.  Cashews also help lower levels of inflammation. Studies show that a diet higher in nuts results in lower circulation of inflammatory biomarkers that can contribute to insulin resistance and diabetes formation. Additionally, cashew nutrition benefits include the ability to prevent or treat other complications of diabetes, including arterial hypertension, obesity and cardiovascular risk.

8. Help Prevent Migraine Headaches

Cashews help support healthy brain function and improve blood circulation while lowering blood pressure, which may be beneficial for fighting headaches.

Additionally, cashews fight rapid changes in blood sugar and hypoglycemia, other well-recognized triggers for migraines.

9. Help Maintain Healthy Skin

Cashews nutrition supports healthy skin due to the presence of healthy essential fatty acids. Healthy sources of fat are needed to keep skin hydrated and free from irritation, flaking and premature aging.

Cashews are also a high source of copper. Copper helps with the production of the skin and hair pigment called melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity and defends against signs of aging.

Cashews Nutrition in Traditional Medicine

Cashews have been used in traditional medicine systems for centuries to heal various ailments, including poor heart health and diabetes. They're native to coastal Brazil and today are popular across the globe, especially in Asian cuisine.

According to Ayurvedic medicine, nuts are an important part of a vegetarian diet since they supply fiber, protein, fat, minerals and vitamins. With the ketosis diet, commonly called the keto diet, they're a food to limit. That being said, all nuts should be eaten in moderation, ideally after being blanched and soaked to help improve digestion. Nut milks and nut butters are also encouraged, especially for pacifying Vata in other words for providing grounding, warm energy. In addition to eating cashews and other nuts, nuts are used to make nourishing oils in traditional medicine that keep skin hydrated and healthy.

Unlike most other nuts, cashews actually contain a fair amount of starch. This is one reason they make a great thickening agency in milk or creamy sauces, especially when they've been soaked beforehand. This allows them to blend more easily. It's one reason why they're popular across the globe for thickening soups, curries, meat stews and to make desserts. In Southeast Asia and India, for example, they're used in this way to make the type of curry dish called korma or to make the sweet treat called kaju barfi. Cashew nuts also have a long history of use in Thailand, the Philippines, Chinese and South African cuisine.

Cashews Nutrition vs. Almonds vs. Other Nuts

• Among all nuts, cashews are one of the best sources of copper, iron and zinc. They are also a bit higher in carbs than other nuts.
• Compared to cashews, almonds nutrition is higher in protein, fiber, calcium, vitamin E, riboflavin and niacin. You can see why almonds are considered a superfood by many. Almonds contain a good amount of monounsaturated fat and less polyunsaturated fat, including less omega-3s than nuts like walnuts. They are the best source of calcium among all nuts. Both cashews and almonds are among the lowest-calorie nuts.
• When we compare cashews to walnuts nutrition, we find that walnuts are a better source of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants.
• Macadamia nutsare one of the nuts with the most fat and highest amount of calories, more than cashews. However, they are still a healthy food because they contain lots of monounsaturated fat, just like olive oil. Both cashew butter and macadamia nut butter make great alternatives to peanut butter.
• Compared to cashews and other nuts, Brazil nuts are an excellent source of selenium (just one nut contains more than a day's worth!) and contain a good mix of monounsaturated and polyunsaturated fat.
• Pecans are a high-calorie nut with a high fat content, mostly monounsaturated fat. They contain oleic acid along with phenolic antioxidants. Pecans and macadamia nuts overall have the lowest amounts of protein and the highest amounts of fats (but these are still healthy fats).
• Pistachios and cashews are both lower in calories than many other nuts. They have similar amounts of protein and fat per ounce. Pistachios are exceptionally high in vitamin B6 and potassium.
• Peanuts are one of the highest protein and fiber nuts, containing more than cashews. They are also one of the lowest nuts in calories. However, peanuts can contain mold and are a common allergen, so take precaution when eating them.
• Overall, eating a variety of nuts gives you the most benefits. Nuts and seeds benefit your hair, skin, nails, brain and heart because they all contain healthy fats and slightly different types of fats, antioxidants and minerals.

How to Buy and Store Cashews

How many cashews should you eat in a day? In general, what is a healthy amount of nuts to eat per day? A standard recommendation is to eat about one ounce of nuts per day, which is usually about 1/4 cup. How many nuts this is depends on the specific type of nut. For example, one ounce of almonds is about 23 almonds, while one ounce of cashews is about 18 cashew nuts.

When it comes to which types of cashews to buy, look for raw cashews if possible, with plain, dry roasted cashews your second best option. Blanching cashews and other nuts, especially when their shells are removed or cracked open, can destroy most of their antioxidants more so than roasting usually does. All cashews sold to customers have their outer shells removed because they're considered toxic and likely to hold bacteria.

You definitely want to avoid cashews or other nuts that are coated in vegetable oils or sugar and other artificial additives. This is usually the case when you buy premade trail mixes. Check the label carefully that no extra sugar, preservatives, hydrogenated vegetable oil, chemicals or preservatives have been added to your cashews or cashew butter.

Cashews are considered more stable than many other types of nuts because they have a high content of oleic acid. It's still a good idea to store them in a tightly sealed container and away from heat in order to prolong their freshness. Many people even like to refrigerate or freeze their nuts, nut butters and nut flours to retain the most nutrients possible.

Here are some other types of products made from cashews that you might also want to seek out:

• Cashew butter- A great alternative to peanut butter, this is made by soaking and blending cashews. Salt should be the only other ingredient added.
• Cashew flour - Made by drying and grinding cashews, this can be used in similar ways to almond meal. Try combining it with coconut flour or other gluten-free flours to make muffins, pancakes or other treats.
• Cashew milk - This is a good alternative to almond milk, coconut milk or dairy milk if you avoid lactose and conventional (pasteurized) dairy. It’s a bit creamier than almond milk and is free of sugar and lactose as long as you buy an unsweetened version.
• Are cashew nuts a healthy snack? You bet. Add some to trail mix or yogurt for a filling snack.

Cashews Nutrition: Cashew Recipes

There are countless ways to add cashews to your meals: consuming raw cashews as a healthy snack, adding them to grain-free granola or oatmeal with breakfast, having some cashew butter with fruit, throwing some into a salad, or tossing them into a healthy stir-fry. Premade (or homemade) cashew butter and cashew flour even make it possible to have cashews in smoothies, spread on homemade gluten-free baked goods, or used in place of wheat and other refined flours in many different ways.

Here are several cashew recipes to get you started with using cashews at home:

Make this homemade Cashew Milk Recipe on grain-free granola, in smoothies, etc. Try some Homemade Cashew Butter on gluten-free toast, in baked goods, etc. Cashew Chicken with Apricot Sauce Recipe. This is a gluten-free, high-protein meal that also supplies healthy fats.

Pumpkin Cashew Soup Recipe - This recipe is full of healthy fats, vitamin A and vitamin C. 

Pectin (Fiber-Packed) Helps Treat High Cholesterol and Diabetes

If you've ever noticed it on an ingredient label, you may have asked yourself what is pectin and how does it work? It is a carbohydrate that's found in citrus fruits, like pear and apple nutrition, as well as other fruits, vegetables and seeds.

It's often used as a thickening agent and ingredient in digestive remedies, like laxatives. But is pectin bad for you?

It is a naturally occurring polysaccharide (a type of carbohydrate) that contains a good amount of soluble fiber. When it is mixed with liquid, it forms a gel-like substance, much like gelatin and oat bran.

This is what allows pectin to benefit your health by promoting detoxification, lowering cholesterol and increasing satiety.

So here's the quick answer no, pectin is not bad for you. In fact, it has many benefits and can even be taken in capsule or powder forms to improve your health.

What Is Pectin?

Pectin is a carbohydrate that's extracted from fruits, vegetables and seeds. The main use is as a gelling agent, thickening agent and stabilizer in food.

It's sold commercially as a white- to light-brown powder that's extracted from citrus fruits.

Companies commonly use pectin in food as a gelling agent, particularly in jams and jellies. It is also used in fillings, medicines, laxatives, throat lozenges, sweets, fruit juices, milk drinks and as a source of dietary fiber.

Apples, guavas, quincc fruit, plums, oranges, other citrus fruits and pear nutrition naturally contain large amounts of pectin, while soft fruits like cherries and strawberries contain small amounts.

What is the difference between pectin and gelatin? Both form a gel-like substance when they are mixed with liquid.

They are both commonly used in food products, like jams, spreads and jellies.

The major difference between the two is that gelatin is found in animal parts. More specifically, it's derived from partial hydrolysis of collagen.

Pectin, on the other hand, is found in plants, so people on a vegan or vegetarian diet can eat products containing it.

Because pectin is a high source of fiber, it's commonly used in a high-fiber diet to treat constipation and digestive issues. It's also known to naturally lower cholesterol, fight diabetes and support weight loss.

Nutrition Facts

Pectin is a natural fiber found in most plants. Apples and oranges, for example, are particularly high in pectin, with the highest concentrations in the skins, cores and seeds.

You can extract it from fruits, or you can purchase a dry mix of pectin at your local health food store.

One package (approximately 50 grams) of an unsweetened, dry mix of pectin has about:

• 163 calories
• 45.2 grams carbohydrates
• 0.1 grams protein
• 0.1 grams fat
• 4.3 grams dietary fiber
• 0.2 milligrams copper (11 percent DV)
• 1.4 milligrams iron (8 percent DV)
• 0.2 milligrams zinc (2 percent DV)

Benefits

1. High Source of Fiber

Pectin fiber is more than just a regulator, it's a benefit-rich fiber that's water-soluble and helps lower cholesterol and increases digestive health.

As a soluble fiber, it works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means that pectin benefits the body's detoxifying capabilities, helps regulate the body's use of sugars and cholesterol, and improves gut and digestive health.

A 2014 study published in the Journal of Agricultural and Food Chemistry found that pectin reduced the extent of lipid digestion, which was attributed to its binding interactions with specific gastrointestinal components.

Lipid digestion is when large fat droplets are broken down into smaller droplets. This makes it easier for the fat-digesting enzyme, called pancreatic lipase, to digest.

This helps your body break down fats into fatty acids.

A 1994 study published in the Journal of Nutrition found that rats that were fed diets containing pectin had lower LDL and liver cholesterol concentrations than the control group after a 28-day pectin-supplemented diet.

2. Lowers Cholesterol

Pectin is a water-soluble fiber that can bind cholesterol in the gut, thereby preventing its absorption into the bloodstream. Research suggests that the proper dose for high cholesterol is 15 grams of pectin per day.

Pectin can be consumed directly from high-fiber foods like fruits, vegetables and seeds. Plus, these healthy foods are known to lower cholesterol because of their overall fiber content.

A 1998 study published in the Journal of Physiology and Biochemistry suggests that pectin ingestion results in a decrease of cholesterol levels in liver and serum as well as an increase in waste matter. The study involved normal rats that were fed a diet containing 2.5 percent or 5 percent apple or orange pectin, or no pectin, which was the control group, for three weeks.

Cholesterol concentrations were determined in waste (stool) after one, two and three weeks of treatment and in liver and serum at the end of the experimental trials. Cholesterol concentration in waste matter showed a significant increase by week three in rats fed 5 percent orange or apple pectin.

Hepatic cholesterol concentration declined significantly in all pectin-fed groups.

Another study conducted at the University of Florida College of Medicine found that a grapefruit pectin-supplemented diet, without change in lifestyle, can significantly reduce plasma cholesterol. The study lasted for 16 weeks, and it involved 27 human volunteers who were screened to be at medium to high risk for coronary heart disease due to hypercholesterolemia.

The study did not interfere with the participants, current diets or lifestyles. Grapefruit pectin supplementation decreased plasma cholesterol by 7.6 percent and LDL cholesterol by 10.8 percent.

3. Controls Diarrhea

Pectin increases viscosity and volume of stool. Therefore, it's commonly used for natural relief of constipation and diarrhea.

A 2001 study conducted at the Centre for Health and Population Research in Bangladesh evaluated the beneficial intestinal effects of dietary fibers from green banana or pectin in children with persistent diarrhea.

In the study, 62 boys, age 5-12 months, were randomly given a rice-based diet containing either cooked green banana, pectin or the rice diet alone. After seven days, stool weight and consistency, frequency of vomiting and purging, and duration of illness were measured.

By day three post-treatment, significantly more children recovered from diarrhea receiving pectin or bananas than controls, and by day four, these proportions continued to increase.

The results indicate that green banana and pectin significantly reduce amounts of stool, oral rehydration solution, intravenous fluid, frequency of vomiting and diarrheal duration and that pectin is an important step to take to stop diarrhea.

4. Fights Diabetes

Pectin is known to slow down the activity of enzymes that break down starches and sugar.

The absorption of carbohydrates and sugars is slowed down because of the fiber content. This helps prevent blood sugar spikes, which cause glucose intolerance, weight gain and diabetes.

A 1988 study published in the American Journal of Clinical Nutrition evaluated the effects of pectin ingestion on 12 non-insulin-dependent type 2 diabetic patients. The participants were tested for their gastric emptying, glucose tolerance and hormone responses after being placed on a 2,400-calorie, low-fiber diet for two weeks, followed by four weeks of an added supplement with 20 grams of apple pectin.

The results suggest that sustained pectin ingestion slows the gastric-emptying rate and improves glucose tolerance, making it a viable natural aid for diabetes symptoms.

5. Aids Weight Loss

Pectin is a water-soluble complex carbohydrate that serves as a fat-burning food. Because the consistency is gum-like or gel-like, when you eat fresh fruits or veggies with pectin, the cells absorb it instead of the fat.

It also helps you feel full longer. That satiated feeling means you'll chow down less throughout the day.

A 2014 study conducted at Wageningen University in the Netherlands evaluated the effects of pectin supplements on 29 participants. The results suggest that gelled pectin, in particular, was able to reduce appetite, increase energy and lower insulin responses.

A 1997 study published in the Journal of the American College of Nutrition tested the hypothesis that pectin increases satiety for 49 male and 25 female U.S. Army employees within normal weight limits. On days one and two of the study, the participants fasted overnight and were then given orange juice followed by ice cream four hours later.

Satiety was measured on a visual analog scale before and after orange juice and then again after ice cream.

When orange pectin was added to the orange juice, the participants felt more satisfied for up to four hours. They also reported feeling more satisfied for up to 60 minutes after a meal with ice cream.

This suggests that pectin, in doses as small as five grams mixed with orange juice, increases satiety and can aid in a program to lose weight fast by limiting food intake.

6. Promotes Detoxification

Research shows that consuming pectin promotes the detoxification of heavy metals and other toxins that contribute to chronic disease and interfere with the body's capacity to recover from illness.

Because the structure of pectin has a gelling mechanism, it is able to bind to heavy metals (including lead and mercury) as it moves through the GI tract and eliminate them from the body through stool.

History

Since the 18th century, jams and jellies have been made with gelling pectin particularly apple, currant and quince jams. The jell substance was first isolated in 1820 when it was discovered as a key element of jams and jellies.

After its discovery, pectin-rich fruits were added to fruits with less pectin, like strawberries and gooseberries, in order to speed up the jam-making process.

The colonists in New England commonly made their own pectin by extracting it from apple peelings. Years later, during the Industrialization Age, the makers of fruit preserves soon turned to producers of apple juice to obtain dried apple pomace that was cooked to extract it.

By the 1920s and 1930s, factories were built to commercially extract pectin from crushed dried apple and citrus-peel. At this time, it was sold as a liquid extract, but it's now most often used as dried powder because it's easier than a liquid to store and handle.

Uses (and How to Extract)

Pectin is available as an extract and powder at most grocery and health food stores. It can be taken by mouth in capsule form.

You can find capsules or pectin powder in health food stores or online. One popular brand that you can easily find online is Pomona's Universal pectin.

To use the powder, simply dissolve it in liquid and take it on an empty stomach. Studies show that pectin doses of 10-20grams a day may help to control diarrhea.

Some studies show that taking up to 60 grams of modified citrus pectin per day may help to promote detoxification and improve cholesterol levels.

Although it is available in capsule and powder forms for therapeutic purposes, keep in mind that all fruits are made up of at least 5 percent to 10 percent of this fiber. Nutrition-packed apples, peaches, oranges, blackberries, grapes, grapefruit and apricots contain the highest amount among fruits.

Carrots, tomatoes, potatoes and peas are also high in this compound. Just by eating these healthy and delicious foods, you reap the benefits of pectin.

You can also add it, either a dry mix or extracted from fruit, to jams and preserves to prepare them quickly. In fact, by using pectin, you can make a strawberry jam in only 10 minutes.

Without it, jam can take up to four times longer to prepare, and it becomes much sweeter and darker the longer it cooks, taking away from its natural and delicious flavor.

To extract pectin from apples, follow this simple process:

Cut 2 pounds of tart green apples, with the skin, into pieces.
Add pieces to 4 cups of water and 1 tablespoon of lemon juice.
Let apples boil for 30 minutes, until the volume reduces in half.
Strain apples through a cheesecloth.
Boil apples for another 20 minutes.
Pour juices into a sanitized jar and keep it in the refrigerator.
When using a dry mix, you will notice that it easily forms lumps encased in a thin gel layer. The lumps make it difficult to dissolve the mix entirely, so try shearing the power into your mixture using a standing blender.

You can also combine the pectin mix with other soluble powers, like sugar or salt, before whisking it into your liquid ingredients.

You will notice that pectin dissolves much more slowly in high-sugar solutions, so try whisking it into an organic and natural syrup so it dilutes easily. Once the dry mix dilutes, you can add it to homemade jams, jellies and fruit bowls.

Recipes

Pectin is partially responsible for the detoxifying and fat-burning effects of lemon water. A glass of lemon water every day aids digestion, provides ample vitamin C, rejuvenates your skin, boosts energy and helps you lose weight!

When preparing lemon water, it’s best to add the lemon juice to room temperature or warm water - start with half a lemon's worth of juice. Drinking cold lemon water can be a shock to your system.

You get the benefits of lemon water whenever you drink it, but sipping on it in the morning kick-starts your day. Try a glass about a half hour before breakfast; the lemon juice in your belly will help your body absorb your breakfast nutrients better.

Pears are another great source of pectin. For this reason, the fiber content in pears helps regulate blood sugar levels.

Try this Pear Cranberry Salad for lunch or dinner. The flavors of this salad are interesting and work well together - plus you take advantage of the amazing pectin health benefits.

Zucchini is also a great source, so this Zucchini Noodles with Marinara Sauce would be a perfect meal to boost your fiber intake and lower cholesterol levels.

Lastly, since apples provide a good amount of this fiber, you can try this Baked Apple Cinnamon Oatmeal Recipe.

Risks and Side Effects

Pectin is a naturally occurring polysaccharide, and it's regarded as safe for human consumption and has been used successfully for many years in food and beverage industries.

It might decrease the amount of tetracycline antibiotics that can be absorbed by the body. For this reason, taking it with tetracycline antibiotics might decrease the effectiveness of tetracyclines.

To avoid this interaction, take pectin two hours before or four hours after taking tetracycline antibiotics. Some tetracycline antibiotics include demeclocycline (Declomycin), minocycline (Minocin) and tetracycline (Achromycin).

Pectin is high in fiber, and fiber can decrease the absorption and decrease the effectiveness of digoxin (Lanoxin). As a general rule, any medications taken by mouth should be taken one hour before or four hours after pectin to prevent this interaction.

Lovastatin (Mevacor) is used to help lower cholesterol, and pectin might decrease how much lovastatin the body absorbs and decrease the effectiveness of this medication. To avoid this interaction, take it at least one hour after lovastatin.

If you aren't used to consuming a lot of fiber, then slowly bring pectin into your diet. If you consume too much off the bat, you may experience digestive issues like stomach cramps, gassiness, loose stools and diarrhea.

Final Thoughts

Pectin is a carbohydrate that's found naturally in fruits, vegetables and seeds. It's vegan- and vegetarian-friendly and is often used for its soluble fiber content.

Research shows that taking it helps lower cholesterol levels, control diarrhea, fight diabetes and aid weight loss.

It is available in capsule and powder forms. It's also found naturally in many fruits, including apples, pears and oranges.

Although there's no standard dose for pectin, research shows that doses ranging from 10-60 grams per day is safe and effective.

Kidney Beans Nutrition Helps Fight Diabetes, Heart Disease & Even Some Cancers

Named for their close resemblance in color and shape to kidneys, red kidney beans are widely eaten and enjoyed around the globe. Much like cannellini beans or adzuki beans, they're a common addition to soups and stews, but they can be prepared canned or dried and added to a number of other delicious meals as well.

Plus, because kidney beans nutrition is low in fat and rich in protein, complex carbohydrates, vitamins and minerals, these red beans have been linked to a multitude of health benefits, including a reduced risk of cancer, heart disease and diabetes, making them an excellent addition to a well-rounded diet.

Keep reading for more on the many potential red kidney beans benefits and side effects, along with some easy ways to enjoy this flavorful red bean.

Kidney Beans Nutrition Facts

Kidney beans are highly nutritious. Each serving is rich in protein and micronutrients like folate, iron and manganese.

Plus, a good chunk of the carbs in kidney beans nutrition are actually composed of fiber, a type of indigestible plant compound that's loaded with health benefits.

One cup (approximately 177 grams) of cooked red kidney beans nutrition contains about:

• 219 calories
• 39.7 grams carbohydrates
• 16.2 grams protein
• 0.2 grams fat
• 16.5 grams fiber
• 131 micrograms folate (33 percent DV)
• 5.3 milligrams iron (29 percent DV)
• 0.6 milligram manganese (28 percent DV)
• 0.5 milligram copper (26 percent DV)
• 243 milligrams phosphorus (24 percent DV)
• 742 milligrams potassium (21 percent DV)
• 85 milligrams magnesium (21 percent DV)
• 0.2 milligram thiamine (15 percent DV)
• 117 milligrams calcium (12 percent DV)
• 1.5 milligrams zinc (10 percent DV)
• 0.6 milligram vitamin B6 (9 percent DV)
• 0.1 milligram riboflavin (6 percent DV)
• 1 milligrams niacin (5 percent DV)
• 0.4 milligrams pantothenic acid (4 percent DV)
• 2.1 milligrams vitamin C (4 percent DV)
• 2.1 micrograms selenium (3 percent DV)

Health Benefits

1. High in Antioxidants

Kidney beans nutrition is a great source of antioxidants, which are powerful compounds that help neutralize free radicals to protect against cell damage and disease. They're particularly high in anthocyanins such as pelargonidin, which is responsible for providing the red beans with their signature rich color.

In addition to decreasing inflammation to promote better health, high-antioxidant foods may also aid in the prevention of chronic conditions like heart disease, cancer and autoimmune disorders.

2. Improve Heart Health

Heart disease is the leading cause of death around the globe. Fortunately, making a few simple modifications to your diet and lifestyle can significantly decrease your risk of disease.

Switching up your diet is especially important, and some research suggests that enjoying plenty of legumes as part of a healthy diet can reduce levels of total and bad LDL cholesterol, both of which are major risk factors for heart disease.

Not only that, but the soluble fiber found in kidney beans nutrition helps produce short-chain fatty acids, such as butyrate and propionate, which may decrease cholesterol synthesis in the liver and reduce levels of LDL cholesterol.

What's more, some studies have found that legumes, such as red beans, can effectively decrease markers of inflammation, which often contribute to chronic conditions such as heart disease.

3. Control Blood Sugar

According to a review published in American Journal of Clinical Nutrition, adding pulses to your diet could decrease levels of fasting blood sugar and insulin, both of which can help support long-term blood sugar control.

Kidney beans nutrition is also loaded with fiber, an important nutrient that slows the absorption of sugar in the bloodstream to keep blood sugar levels in check.

4. Combat Diabetes

Clinical trials consistently show that swapping out other high-carb foods for beans can reduce blood sugar levels in people with and without type 2 diabetes.

Kidney beans generally have a much lower glycemic index than other carbohydrate-rich foods, likely a result of their content of fiber and resistant starch. The glycemic index is a measure of how much certain foods increase blood sugar levels after consumption.

One study of 3,349 people found that consuming a high amount of legumes and lentils was associated with a lower risk of developing type 2 diabetes over a four-year period. Not just that, but the study also found that substituting half a serving of legumes per day for a similar serving size of foods like eggs, bread, rice or baked potatoes was tied to a lower risk of developing diabetes as well.

5. Help Treat and Prevent Certain Cancers

Colorectal cancer is an incredibly common and deadly type of cancer. In fact, in 2017 alone, colorectal cancer accounted for 50,260 deaths in the United States.

Kidney beans nutrition is a great source of flavonols, which are beneficial plant compounds that act as antioxidants in the body. According to a 2009 study out of Maryland, consuming a higher amount of flavonols was tied to a lower risk of advanced adenoma recurrence.

Further in vitro research published in International Journal of Biological Macromolecules found that certain compounds in white kidney beans were able to block the growth and spread of cancer cells, suggesting that kidney beans may act as a powerful cancer-fighting food.

6. Aid in Weight loss

Diet and exercise are key when it comes to keeping excess weight under control, and some research has found that adding red or white kidney beans to your diet can be a powerful tool to help keep your waistline in check.

In fact, one study published in Journal of the American College of Nutrition reported that increased bean consumption may be linked to improved nutrient intake, lower body weight and decreased belly fat.

Additionally, kidney beans are high in protein and fiber, both of which are important nutrients on any weight loss diet. Fiber moves through the body slowly to promote feelings of satiety while protein has been shown to reduce levels of ghrelin, a hormone that stimulates feelings of hunger.

Kidney beans nutrition is also rich in alpha-amylase inhibitors, which are a type of protein also found in other types of beans as well as grains like rice and wheat. Because of their ability to prevent starch absorption and breakdown, alpha-amylase inhibitors have often been used to boost weight loss.

However, because cooking inactivates these compounds, it's unclear how beneficial it may be in cooked beans.

Risks and Side Effects

Kidney beans must be cooked prior to consumption because raw kidney beans contain phytohaemagglutinin, which is a type of toxin that can cause liver damage. Within just a few hours after eating raw kidney beans, symptoms like diarrhea, dizziness, nausea, vomiting and extreme stomach pain can set in and may even require hospitalization in extreme cases.

For this reason, it's always best to soak kidney beans and discard the soaked liquid before cooking them. Cooking dried kidney beans in a slow cooker is discouraged, since the toxin remains in the beans and water as well.

Some diets, including the Paleo diet, ketogenic diet and FODMAP diet, discourage the consumption of beans because they are relatively high in carbohydrates and fructans and contain phytates or phytic acid, which are considered to be antinutrients that block the absorption of vitamins and minerals.

The kidney beans plant also contains lectins, a class of proteins thought to cause leaky gut, which may contribute to conditions like arthritis and poor vitamin and mineral absorption in the long run.

How to Cook

Kidney beans are often soaked and sprouted prior to cooking, which improves digestion and nutrient absorption. Ideally, kidney beans should be soaked for eight hours or overnight before cooking.

When cooking, three parts water to one part beans for an hour to an hour and a half is best.

You may also opt for canned kidney beans, which are a convenient option that offer a similar set of nutrients but are often higher in sodium. If you're watching your sodium intake, selecting low-sodium varieties or draining and rinsing the beans can slash the sodium content by up to 41 percent to optimize the canned kidney beans nutrition profile.

However, keep in mind that draining and rinsing canned beans may reduce the total amount of other nutrients, including water-soluble nutrients like vitamin C. If you're concerned about potential nutrient loss, pairing your red beans with other healthy foods, such as onions, celery, carrots, garlic and bell peppers, can help boost the nutritional value of your meal.

Conclusion

• The kidney bean is a nutritious type of legume that is loaded with health benefits.
• These red beans are a nutrient-dense food, meaning that each serving packs plenty of protein, fiber and micronutrients for a relatively low amount of red kidney beans calories.
• Some research also suggests that they could potentially help reduce blood sugar levels, increase weight loss, improve heart health and protect against certain types of cancer.
• There are several options for how to cook kidney beans, but most recommend soaking the beans first to improve digestion and nutrient absorption.
• Try adding this versatile legume to soups, stews, curries and veggie burgers to ramp up the health benefits of your favorite recipes.

Brown Rice Nutrition May Lower the Risk of Diabetes & Heart Disease

In moderation, brown rice can be a very nutritious gluten-free carbohydrate and healthy rice choice overall. Brown rice nutrition doesn't have too many calories per serving, but the nutrient content certainly is up there, whether we're talking brown rice eaten on its own or brown rice protein powder. Rice nutrition is actually an important topic since about half of the world's inhabitants (especially East and Southeast Asia) is completely reliant on rice as a staple food in their daily diets.

Is rice healthy? The answer is not always. Refined carbohydrates like white rice are basically fake foods and do nothing to promote the health of your body. So is white rice good for you? No, it's stripped of its nutrients, leaving pretty much nothing but carbohydrates that enter the bloodstream like an injection of sugar.

Brown rice nutrition, on the other hand, is loaded with vitamins and minerals as well as fiber and protein to balance the carbs in brown rice. Scientific studies has even shown that brown rice nutrition can reduce the risk of developing diabetes as well as heart problems. It’s also a safe choice for anyone following a gluten-free diet.

5 Health Benefits of Brown Rice Nutrition

1. Boost Heart Health

Brown rice has a large amount of plant lignans, which help form plant cell walls. These lignans are also believed to protect humans against various diseases, including heart disease.

Another great thing that brown rice is high in? Magnesium. This mineral is absolutely vital to heart health, and magnesium deficiency can be harmful on many levels. For starters, magnesium helps maintain normal heart rhythm, and scientific studies show that heart health in both men and women is significantly improved with an increased dietary intake of magnesium. Studies also demonstrate that getting your magnesium from your diet rather than supplements is likely preferable, especially for people who have already suffered heart attacks in the past.

Overall, both animal and human studies have confirmed that brown rice can decrease cardiovascular risk factors and has cardio-protective effects. (4, 5) Brown rice is also high in selenium, another major heart-boosting nutrient.

2. Rich in Manganese

One of the most impressive attributes of brown rice nutrition is its extremely high manganese content per serving. A cup of cooked brown rice fulfills almost all of our daily manganese needs at 88 percent. Manganese isn't talked about as much as some other nutrients, but it's extremely important to optimal health.

It's an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development, formation of blood-clotting factors and immune system defenses. If you don’t get enough manganese in your diet, it can put you at risk for a lot of unwanted health problems, including weakness, infertility, bone malformation and seizures. This nutrient found abundantly in brown rice also helps the body regulate blood sugar, absorb calcium properly and metabolize carbohydrates. So having manganese in brown rice actually helps you to metabolize it better.

3. Decreases Cholesterol Levels

Whole grain foods like brown rice contain both fiber and bran. This is why brown rice offers so many more health benefits than white rice - it still has its bran content.

Studies have shown that the rice bran and fiber contained in brown rice may be able to lower unhealthy cholesterol levels, particularly LDL cholesterol. The fiber in brown rice naturally aids in lowering cholesterol levels in the body by binding to cholesterol in the digestive system, which causes it to be excreted by the body.


4. Lowers Diabetes Risk

Scientific research has shown that opting for brown rice instead of white rice may actually decrease your risk of developing diabetes. Refined carbs like white rice are not a friend of diabetics (or of anyone really) because they raise blood sugar so quickly and easily.

A 2010 study out of Harvard School of Public Health revealed that if you consume a little over two servings of white rice (about 12 ounces) per week, making the switch to brown rice could decrease type 2 diabetes risk by an estimated 16 percent. This makes sense since white rice has a significantly higher glycemic index compared to brown rice. The researchers also pointed out that brown rice eaters tended to be healthier overall, eating more whole grains in general and exercising more frequently. Brown rice lovers were also less likely to smoke cigarettes or have diabetes running in their families.

This isn't to say that white rice causes diabetes, but brown rice definitely appears to lower the risk of developing diabetes, thus making it a better choice for anyone following a diabetic diet plan.

5. Safe for Gluten-Free Diets

Brown rice is often a go-to carb for many gluten-free eaters. Similar to oatmeal, brown rice is a naturally gluten-free food as long as it's not contaminated by gluten-containing substances. Many people who avoid gluten in their diets can easily fall short on fiber and the beneficial B vitamins found in whole grains. The good news here is that brown rice provides lots of fiber and B vitamins minus the gluten.

What Is Brown Rice?

Rice is an edible, starchy cereal grain that's naturally gluten-free. The scientific name for rice is Oryza sativa. Brown rice nutrition facts are quite impressive and definitely beat white rice nutrition any day. When rice kernels are harvested, they're enclosed in their outmost layer known as the hull or husk. Brown rice only has the hull of the rice kernel removed so it maintains the grand majority of its inherent nutritional value. When brown rice is further processed to remove the bran as well, then it becomes white rice and loses most of its nutrients as a result of this processing.

When did people first start eating rice? Cultivation of rice is said to have begun about 6,000 years ago in China, while archeologists have found rice seeds about 9,000 years old. Rice has its longest history in Asia where it still continues to be a staple to this day. Fast-forward to current times, and rice is popular around the world and has a place in such a large variety of cuisines from Asian to Mexican to Indian, just to name a few.

Is brown rice healthy? Highlights of brown rice nutrition include high amounts of manganese, selenium, magnesium, phosphorus and B vitamins. It also offers a substantial amount of fiber and protein per serving. What about the calories in brown rice? They're there, but they're not too high per serving. A half cup of cooked brown rice only contains a little over 100 calories, and brown rice nutrition is plentiful.

Brown Rice Nutrition Facts
A cup (8 ounces) of cooked brown rice contains about:

• 216 calories
• 44.8 grams carbohydrates
• 5 grams protein
• 1.8 grams fat
• 3.5 grams fiber
• 1.8 milligrams manganese (88 percent)
• 19.1 micrograms selenium (27 percent)
• 83.9 milligrams magnesium (21 percent)
• 162 milligrams phosphorus (16 percent)
• 3 milligrams niacin (15 percent)
• 0.3 milligram vitamin B6 (14 percent)
• 0.2 milligram thiamine (12 perecent)
• 0.2 miligram copper (10 percent)
• 1.2 milligrams zinc (8 percent)
• 0.6 milligrams pantothenic acid (6 percent)
• 0.8 milligram iron (5 percent)
• 7.9 micrograms folate (2 percent)
• 19.5 milligrams calcium (2 percent)
• 83.9 milligrams potassium (2 percent)

Brown Rice vs. Black Rice vs. White Rice

When it comes to white rice vs brown rice, brown rice nutrition definitely wins since brown rice gets polished (stripped of its nutrients) to become white rice. Unless white rice is enriched, it really doesn't offer the consumer much of anything in terms of nutrients so white rice nutrition is basically nonexistent. However, the less popular black rice aka forbidden rice- is actually even more impressive than brown rice nutrition, but it does contain a lot more calories for the same serving.

Here's how the different types of rice differ in terms of nutrient content when we compare a 100-gram cooking serving of each kind:

• Brown rice: 111 calories, 3 grams protein, 2 grams fiber, 0.4 milligrams iron
• White rice: 130 calories, 2 grams protein, 0 grams fiber, o.2 milligrams iron
• Black rice: 356 calories, 8.9 grams protein, 2.2 grams fiber, 2.4 milligrams iron

All rice is naturally gluten-free, but brown and black rice as well as wild and red rice are also considered to be whole grains. These whole grain rice are naturally high in B vitamins and other nutrients. White rice, however, has to have B vitamins added into it in order to provide any white rice nutrition.


Brown Rice Buying Tips and How to Cook

If brown rice is anything in the kitchen, it's versatile. You can add it to soups, stews, stir-fries and salads. You also use it to make homemade sushi, or you can make it the backdrop to a healthy protein like wild-caught salmon or a grass-fed steak. And don't forget about dessert because brown rice can also be the star of a healthy rice pudding recipe.

Buying Brown Rice

Brown rice is easy to find at any grocery store or health store. I recommend buying organic, which some experts say can reduce the arsenic content of brown rice. Since brown rice still has the healthy natural oils of the germ, it also has a shorter shelf life compared to white rice. Always store brown rice in an airtight container away from heat, light and moisture, which typically gives it a shelf life of at least six months. If you want your brown rice to last even longer, you can store it in an airtight container in the refrigerator or the freezer. If you choose to buy brown rice in bulk, try to opt for a store source that has a high turnover rate.

How to Cook Brown Rice

Before cooking brown rice, at the least you always should make sure to rinse it and remove any debris. I also highly recommend soaking and sprouting your brown rice before cooking it, which has been found to decreases allergens and phytic acid content while increasing the absorption of nutrients.  Soak brown rice for about 12 hours and let it sprout for no more than one to two days.  You can also buy already sprouted brown rice at some stores or online.

Brown rice generally needs more cooking time than white rice. It's best to cook brown rice like pasta. Instead of following cooking instructions on rice packages, cook it by adding much more water. (Kind of how you would cook pasta - six to 10 parts water per one part rice.) Scientists proved this method could reduce arsenic levels, especially inorganic arsenic, in rice by up to 40 percent. It could, however, also lower levels of some rice nutrients too. I also want to note that researchers from the U.K. found that cooking rice in a coffee pot reduced arsenic by up to 85 percent.

Brown Rice Precautions

Brown rice is considered safe for the majority of people in normal food amounts.  I do suggest not going overboard in your brown rice consumption because arsenic in rice is a valid concern. Unfortunately, the Food and Agriculture Organization of the United Nations warns that, Rice in particular can take up more arsenic than other foods and due to its high consumption can contribute significantly to arsenic exposure.

A Consumer Reports stud revealed that there were measurable amounts of arsenic in virtually every one of the 60 varieties of rice it tested. It also found that rice cereal and rice pasta can have much more inorganic arsenic so it's important to limit rice product intake in children, especially since rice cereals are commonly fed to young children.

Since rice is one of the most popular gluten-free alternatives on the market today, this finding is definitely concerning. However, Consumer Reports advises shoppers to choose brown rice from California, India or Pakistan because brown rice from these areas tends to have about a third less inorganic arsenic than other brown rice.

The Food and Drug Administration has yet to set set a federal limit for arsenic in rice and rice products. According to the FDA, buying organic brown rice doesn't equate to lower arsenic levels since arsenic is absorbed by plants regardless of growing methods. However, I do recommend opting for organic brown rice when you can.

It's possible to have a brown rice allergy. If you have any food allergy symptoms after consuming brown rice, discontinue consumption and see an allergist.

Final Thoughts on Brown Rice Nutrition

• In moderation, brown rice can be a healthy, nutrient-rich addition to the diet.
• It's frustrating that brown rice contains arsenic, but thankfully there are ways to reduce arsenic in rice, like cooking rice in a lot of water.
• You should also try to purchase organic brown rice grown in areas that have been found to produce rice with less arsenic like California, India or Pakistan.
• Soaking and sprouting brown rice can get rid of unhealthy elements while increasing its nutrient availability.
• It's inexpensive to buy brown rice, and it is extremely easy to use.
• Brown rice nutrition is very impressive and offers many health benefits, including reducing the risk of heart disease, high cholesterol and diabetes.