Oolong Tea Benefits the Brain, Heart and Skin

You might have heard of the benefits of tea before, but did you know that the tea that makes up only 2 percent of the world's tea intake can help prevent cancer and heart disease?

That's right. Oolong tea is partially oxidized to meet somewhere in the middle of a green tea and black tea, and it's a treat for sure. It originated in a province in China, but we're fortunate enough to take advantage of oolong tea benefits in the Western world today.

Whether you're trying to prevent eczema, lose weight or prevent heart disease, I'm pretty sure you've found your new favorite tea. And those aren't the only oolong tea benefits you'll love.

What Is Oolong Tea?

Tea has been known to provide numerous health benefits for millennia, and oolong tea is no exception to this rule. One of the most commonly stated oolong tea benefits is weight loss, and it's a scientifically supported claim.

Like green and black tea, oolong is brewed from leaves of the Camellia sinensis plant. While green tea is unfermented and black tea fully fermented, oolong finds the sweet spot in the middle during the fermentation process of Camellia sinensis leaves.

Benefits

Oolong tea contains flavonoids, caffeine (although not as much as black tea), theanine and fluoride. Many oolong tea benefits are due in part to the presence of catechins, a particular type of flavonoid.

The list of those benefits is not what you'd call short oolong tea is associated with lower instances of heart disease, obesity and cancer; prevention of diabetes; a reduction in both inflammation and oxidative stress; increase in cognitive function; healthy skin and even healthy bones.

The health benefits of teas are so striking that research into their medically relevant effects has increased greatly in recent years. Because black tea accounts for 78 percent of tea consumption worldwide, green tea 20 percent and oolong tea remains as a mere 2 percent of the worldwide market, much research is focused on both green and black teas. However, oolong tea benefits are still the subject of a growing body of studies.

Whether you're looking for oolong tea weight loss (and at zero calories per serving, who isn't?) or interested in some of the other oolong tea benefits, this is a beverage worth adding to your diet.

1. Reduces the Risk of Heart Disease

On a large scale, the consumption of oolong tea is associated with a decreased risk of death from heart disease.

For patients with coronary heart disease, the most common form of heart disease, oolong tea has been found to stop the spread of atherosclerosis, a regular feature of heart disease. After just a month of oolong consumption in one particular study, patients saw a significant decrease in the hardening and narrowing of the arteries.

Oolong tea also acts earlier in the process of the development of atherosclerosis by reducing the risk of dyslipidemia, the initial elevation of triglycerides, plasma cholesterol or both that first lead to the development of this disease. Patients consuming more than 600 milliliters of oolong tea each day found the most decreased risk, with a drop in overall cholesterol, LDL cholesterol and blood triglycerides level for all patients consuming oolong tea regularly.

Extracts from oolong tea also help prevent cell death in heart muscle tissue, another reason oolong is the subject of a lot of research regarding heart health.

2. Helps Fight Obesity and Promote Weight Loss

Oolong tea weight loss has been at the center of a lot of discussion over the past several years, and for good reason.

Drinking oolong tea helps your body produce more heat, a process called thermogenesis, and thereby maintain or increase metabolism (the rate at which your body burns energy). This is especially important for people trying to lose weight, because there is typically a decrease in metabolism rates during the weight loss process. Recovering that loss is just one way oolong tea benefits and supports a healthy weight.

Regular oolong tea consumption also suppresses the production of new fat cells. It helps your body to burn fat faster. Overall, there's little doubt that oolong tea not only helps you lose weight in the short term, but also protects against obesity on a large, long-term scale with a consistently increased metabolism, reduction in fat and reduction in inflammation contributing to stubborn weight.

3. Lowers Risk of Cancer

Because it's so high in antioxidants, oolong tea significantly impacts your risk for certain cancers, including ovarian and pancreatic cancer (although the pancreatic cancer risk has been mostly pronounced in the elderly and Chinese populations).  Oolong tea also seems to have an impact on stopping the growth of melanoma.

The anticancer effects of tea are so great that the National Cancer Institute has even begun sharing this information with patients with the disease, showcasing tea's standing as a cancer-fighting drink. 

4. Diabetes Prevention

The subject of diabetes is another important one in the quest to improve the health of the masses. Type 2 diabetes (the more common and diet-related form) is a metabolic disorder caused by high blood sugar and insulin resistance. An astounding 25 percent of the American population is prediabetic, and this is a completely reversible condition.

Introducing oolong tea into your diet is just one way to reverse diabetes naturally. In fact, this tea may help you prevent diabetes in the first place as well as serving a potential role in future diabetes medication development. There's a substantial inverse association with consumption of oolong tea and type 2 diabetes risk.

Drinking oolong tea every day for at least a month has been shown to decrease blood glucose levels significantly in patients with diabetes as compared to those drinking only water and following the same diet.



5. High in Disease-Fighting Antioxidants

The way oolong tea benefits your body has a lot to do with the presence of antioxidants in every cup. Antioxidants found in large numbers in oolong tea are bioflavonoids, a common type of antioxidant found in many fruits and vegetables in addition to tea. Specifically, you can find myricetin, kaempferol and quercetin in oolong tea. These three share many effects, but quercetin (found most concentrated in oolong tea) is of special significance.

Together, the bioflavonoids in oolong tea work together to fight the aging process, cancer, heart disease, inflammation, allergies and even improve physical endurance.

6. Decreases Inflammation

When you can lower chronic inflammation by adjusting your diet, you stand a much better chance of preventing all kinds of diseases. That's one reason the antioxidants found in oolong tea are so important. This tea targets specific inflammation-causing genes and signals to them to reduce inflammation. 

7. Supports a Healthy Brain

Cognitive function is affected in both the short and long term by consuming oolong tea. Drinking tea, which contains both caffeine and L-theanine, nutrients known for their impact on brain function, correlates with a marked increase in visual information processing, attention levels, alertness and calmness within the first hour of consuming the beverage.

However, the more far-reaching importance of tea as it relates to brain health is its ability to slow or prevent cognitive decline associated with age. EGCG, a polyphenol found in teas, helps improve and maintain the function of the hippocampus, a part of the brain strongly linked to learning and memory. 

Regularly drinking tea benefits older populations specifically by preventing cognitive decline and boosting brain function.

When discussing age-related cognitive impairment, the big one people want to know about is generally Alzheimer's. Drinking tea for Alzheimer's actually may reduce your risk for this disease by up to 86 percent. This may be partly because of the presence of EGCG, but the disease-preventing effects of tea are complex and not just limited to one trait of the drink. In addition, the methods by which tea helps support the brain aren't completely understood it's simply been found that tea does have its part in preventing cognitive impairment.

8. Prevents Bone Loss

When women go through menopause, one unfortunate but common problem, they're left with is a continual weakening of the bones that leads to conditions like arthritis or osteoporosis. While the reasons why aren't entirely clear, it seems that drinking oolong tea helps women who have experienced menopause maintain high bone density.

9. Reduces the Appearance of Eczema

The most common form of eczema is atopic dermatitis. There's no total cure for eczema, although over-the-counter, prescription or homemade eczema cream may help decrease the appearance of the condition.

Diet plays a significant role in this condition, just like all others. In addition to eating less sugar and fried foods and introducing more healthy fats, high-fiber foods and probiotic foods into your diet, people who suffer from eczema should also consider drinking oolong tea.

In one study following patients for six months total, those drinking oolong tea three times daily saw moderate improvement in the appearance of eczema after one to two weeks. Five months after discontinuing consumption of oolong tea, over half of the participants still had the same decreased skin condition. Researchers contribute this effect to the anti-allergenic antioxidants found in the tea.

Comparisons

All four common varieties of tea are derived from the same plant, Camellia sinensis. The differences lie in the way they're processed. Each tea has distinctive properties, but they generally share similar benefits. The levels of processing go as follows, from least processed to most: white tea, oolong tea, green tea and black tea.

What's the same?

All four of these common teas contain tons of antioxidants to help you fight disease. The list is the same for each type, but the amounts of each differ in quantity.

Teas help you to fight cancer, diabetes, heart disease and aging. They also aid your brain and support strong bones.

What's different?

White tea has the most acute immunity-boosting effects of the four common varieties. Black tea, on the other hand, aids more in digestion and stress relief. Green tea seems to help prevent Alzheimer's to the highest degree, while oolong tea specifically helps to reduce eczema outbreaks. Green tea contains the smallest amount of caffeine.

Interesting Facts

The history of oolong tea can be traced as far back as the Ming Dynasty, which began in the mid-1300s. More than one legend claims to be the process by which oolong was discovered, although most authorities share two stories that may be the root.

One tale is of a farmer out picking tea leaves one day to brew into tea. In the middle of his harvesting, he saw a black snake (in Chinese, pronounce wu long) and ran to safety. The next day, the leaves had changed to a brownish-green color. The farmer chose to brew the leaves and was so delighted by the new flavor he found that he named this new tea after the snake that had scared him away.

In the second legend, a man named Wu Liang had gathered tea leaves when he discarded them in the search for a deer he had seen. Caught up in preparing his unexpectedly savory dinner, he forgot about the tea leaves until the next day. Similarly to the farmer story, Wu Liang brewed the partially oxidized leaves and discovered the beauty of oolong tea.

Like all teas, oolong tea is prepared from tea leaves originating in the Fujian province of China, although these plants are now produced in Taiwan, Darjeeling and Vietnam. Often, Chinese and Taiwanese varieties are considered to be superior to the others.

Risks and Side Effects

Oolong tea is generally safe drink for most people, as it isn't common to cause an allergic reaction. However, there are a few cautions to consider.

First of all, while most research supports the reduction in diabetes risk with regular oolong tea consumption, there are a few studies that suggest the opposite.  If you have been diagnosed with diabetes, you should be under the consistent care of a physician to track any positive or negative changes in your condition.

There's also a small but notable risk regarding the frequency of headaches as they correlate to caffeine.

Lastly, tea can decrease the amount of iron absorbed by your body. Generally, this is not something that would make a difference for most people. However, if you suffer from an iron deficiency, it's probably best to greatly limit your oolong tea intake in order to prevent further iron issues.

Final Thoughts

Oolong tea is a partially oxidized tea, creating a complex brew in between green and black tea.

Some primary benefits of oolong tea are a reduced risk of cardiovascular disease, diabetes and cancer.

The antioxidants found in each serving also help to keep bones, teeth and skin healthy to add even more oolong tea benefits.

A large body of research supports oolong tea weight loss. Oolong tea benefits weight maintenance by speeding your metabolism, promoting fat burn and staving off obesity.

At an even higher rate than the other teas, oolong tea fights cognitive decline and helps prevent the occurrence of Alzheimer's disease.

It's not known for sure how oolong tea got its start, but the tea leaves grown in the Fujian province of China and in Taiwan are considered superior to other cultivars.

It's important to brew oolong tea for a short period of time and not bring water to a boil in order to maintain the antioxidant load.

10 Benefits of Tulsi - Helps Combat Cancer, Infections & More

Tulsi, otherwise known as holy basil, is known for its healing power, and it has a rich history dating back to ancient eastern uses 3,000 years ago. Historically used as medicine due to its widespread healing power, tulsi leaves are now regarded by most countries as adaptogens (anti-stress agents) and have been used widely to promote health throughout the entire body.

It's suspected that tulsi is native to tropical Asia, although it now grows in many tropical climates across the globe. Today, tulsi is commonly consumed in supplement form or as tulsi tea; it's used as a natural remedy for anxiety, adrenal fatigue, hypothyroidism, unbalanced blood sugar and as a home remedy for acne.

In modern medicine, in the last few decades, several Indian scientists and researchers have studied the pharmacological effects of various parts of the tulsi plant on the immune system, reproductive system, central nervous system, cardiovascular system, gastric system, urinary system and blood biochemistry.

Researchers described the therapeutic significance of tulsi in the management and relief of various ailments, and they established a scientific basis for the therapeutic uses of tulsi. It helps protect organs and tissues against chemical stress from industrial pollutants and heavy metals, and physical stress from prolonged physical exertion, ischemia, physical restraint and exposure to cold and excessive noise.

Tulsi Nutrition Facts

Tulsi is an aromatic shrub in the basil family Lamiaceae that's thought to have originated in north central India and now grows native throughout the eastern world tropics. Tulsi is a perennial that has a light lemon scent and purple-pink flowers. Tulsi leaves are oval-shaped with a slightly sharp tip, and the edges are slightly toothed.

There are two common types of tulsi: Rama tulsi has a white stem and green leaves, and Shyam tulsi has a dark pinkish-purple stem and leaves. Both types are similar in smell and benefits.

One-quarter cup of fresh tulsi leaves (six grams) includes the following (listed in recommended daily values):

1 calorie
No cholesterol
0.2 grams of sodium
0.2 grams of carbohydrates
31 percent vitamin K
6 percent vitamin A
2 percent vitamin C
3 percent manganese
1 percent folate
1 percent calcium
1 percent potassium
1 percent magnesium

10 Benefits of Holy Basil

1. Fights Acne

Tulsi kills bacteria and infections, therefore it's a great natural home remedy for acne and other skin irritations. Holy basil benefits the skin and heals skin infections both internally and externally and it's completely safe!

The primary active compound of holy basil oil is eugenol, the active ingredient in the powerful antimicrobial clove oil, which is widely believed to help combat many skin disorders. Holy basil also contains other therapeutic components including gamma-caryophyllene and methyl eugenol. Research published in the International Journal of Cosmetic Science shows that holy basil is a natural acne treatment. When used with coconut oil as a carrier, holy basil absorbs into the skin even better and can be even more effective.

2. Protects Against Diabetes

Holy basil appears to have the ability to control blood glucose levels as demonstrated by several test tube and animal experiments, as well as human clinical trials. A randomized placebo-controlled, single blind trial of holy basil leaves published in the points towards holy basil's anti-diabetic activity.

In this trial, patients with noninsulin-dependent diabetes experienced decreases in fasting blood sugar levels, postprandial (after a meal) blood sugar levels, urine blood sugar levels as well as mean total cholesterol levels during the holy basil treatment period. Overall, the researchers conclude that holy basil should be prescribed as part of a treatment plant for people with mild to moderate non-insulin dependent diabetes.

3. Helps Fight Cancer
In general, tulsi may not only possibly work as a natural cancer treatment, but it may also help prevent it. Research shows that people who regularly consume tulsi are less likely to be immune-compromised and less susceptible to developing cancer cells.

According to research published in the journal Nutrition and Cancer, tulsi and its phytochemicals (including eugenol, rosmarinic acid, apigenin, myretenal, luteolin, sitosterol, and carnosic acid) can prevent chemical-induced lung, liver, oral and skin cancers because they increase antioxidant activity, alter healthy gene expressions, induce cancer cell death, prevent blood vessel growth contributing to cancer cell growth and stop metastasis, which is the spread of cancer from one organ to another.

Holy basil also appears to help protect the body from radiation poisoning and heals damage from radiation treatment according to research published in 2016 in the the Journal of Cancer Research and Therapeutics. It selectively protects the normal tissues against the destructive effects of radiation.

In fact, the journal Nutrition and Cancer published an interesting review outlining the important research involving tulsi's ability to help fight against cancer that we've seen the past several years. The doctors involved in this research agree that conventional chemotherapy and radiotherapy treatments during the past three decades haven't been able to contain the disease, and they have serious side effects. Many natural agents, especially holy basil leaves and extracts from other plants, prove to be nontoxic, easily available and have proven anticancer properties.



4. Balances Hormones and Lowers Stress

Elevated cortisol levels can be dangerous; it's commonly known as the stress hormone, and it can have a major impact on our learning, memory, immune function, bone density, weight gain and heart disease. Luckily, tulsi has the amazing ability to regulate cortisol levels and keep hormone levels balanced naturally. Tulsi has a physical effect on the body and mental benefits as well. By drinking tulsi tea or adding tulsi to your meals, you help calm your system and keep your body running smoothly.

According to a scientific article published in 2014 in the Journal of Ayurveda and Integrative Medicine there is increasing evidence that shows holy basil can improve physical, chemical, metabolic and psychological stress. More specifically,

Tulsi has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals, and physical stress from prolonged physical exertion, ischemia, physical restraint and exposure to cold and excessive noise. Tulsi has also been shown to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and anti-depressant properties.

5. Relieves Fever

Holy basil is often recommended as a natural fever treatment, especially by practitioners of Ayurvedic Medicine. Holy basil leaves act as antibiotic, germicidal and disinfectant agents; which means they can protect us from bacteria and viruses.

When we have a fever, it's proof that our bodies are fighting against an infection. Therefore, with its infection-fighting properties, tulsi can help to fight a fever and restore your health quickly.

6. Helps Improve Respiratory Disorders

Tulsi is generally effective in helping to alleviate almost all varieties of respiratory disorders, including working as a bronchitis natural remedy as well as a deep cough remedy for coughs that usually come on with another type of upper respiratory infection, such as the cold or flu. The components of tulsi leaves like camphene, eugenol and cineole provide relief from congestion and other symptoms of respiratory disorders. Scientific studies have confirmed that holy basil possesses impressive anti-asthmatic abilities and can make breathing easier.

7. Good Source of Vitamin K

Vitamin K is an essential fat-soluble vitamin that plays an important role in bone health and heart health. It's one of the main vitamins involved in bone mineralization and blood clotting, but also helps maintain brain function, a healthy metabolism and cellular health. One cup of tulsi leaves has more than your daily recommended value of vitamin K, making it a perfect source to prevent vitamin K deficiency, and can be beneficial to your bone density, digestive health and brain function.

Animal studies published in the Alternative Medicine Review also demonstrate that holy basil has cardio-protective so in other words, it appears to boost heart health.

8. Dental Care and Oral Health

Tulsi has the power to fight bacteria in your mouth that lead to dental issues, such as cavities, plaque, tartar and bad breath. Tulsi leaves serve as a mouth freshener because they kill the bacteria and germs hiding in your mouth.

Tulsi can help diminish ulcers in the mouth, and in vitro studies demonstrate it can stop the growth of oral cancer cells. For natural dental care, try adding a drop of tulsi essential oil to your toothpaste or drinking one cup of tulsi tea every day.

9. Relieves Headaches

Because tulsi has sedative and disinfectant properties, it can be used as a natural headache remedy that can help relieve migraine pain. This is especially true with headaches due to sinus pressure. Tulsi is anti-congestive and helps reduce the buildup and tension due to sinus issues. An easy way to take advantage of this tulsi benefit is by drinking one cup of tulsi tea every day — or by diffusing holy basil essential oil.

10. Supports Eye Health

Our eyes are susceptible to viral, bacterial and fungal infections that can be very dangerous. Thankfully, holy basil has the power to fight these detrimental infections. Tulsi can help fight against conjunctivitis, also commonly known as pink eye, thanks to its anti-inflammatory and soothing properties.

Tulsi may also help prevent a range of eye issues, including cataracts. According to Dr. SK Gupta of the All India Institute of Medical Sciences, topical administration of an herbal eye drop mixture containing turmeric and holy basil extracts helps to counter the oxidative stress and insoluble protein formation that leads to cataracts.

History & Interesting Facts

Holy basil in English, or tulsi in the various Indian languages, is an important medicinal plant in the various traditional and folk systems of medicine in Southeast Asia. Tulsi is a medicinal herb that's considered a sacred plant by the Hindus in the Indian subcontinent.

The Queen of Herbs
In traditional systems of medicine, different parts of tulsi the leaves, stem, flower, root, seeds and even whole plant have been recommended for the treatment of bronchitis, bronchial asthma, malaria, diarrhea, dysentery, skin diseases, arthritis, painful eye diseases, chronic fever and insect bites.

In fact, of all the herbs used within Ayurveda, tulsi is preeminent, and scientific research now confirms its beneficial effects. As I mentioned earlier, there is mounting evidence that tulsi can address physical, chemical, metabolic and psychological stress through a unique combination of pharmacological actions.

Ayurveda is the world's oldest medical system. It has a holistic approach to health and disease that focuses on preserving and promoting good health and preventing disease through healthy lifestyle practices including regular consumption of adaptogenic herbs that have the power to enhance the body's ability to maintain balance in a world with a ton of stressful components. For this reason, Ayurvedic practitioners recommend the regular consumption of tulsi tea as an essential lifestyle practice.

tting, so taking tulsi along with medications that also slow clotting might increase the chances of bruising and bleeding. Some medications that slow blood clotting include include aspirin, clopidogrel, dalteparin, enoxaparin, heparin, ticlopidine and warfarin.

Kelp- the Anti-Inflammatory, Iodine-Rich Seaweed

Seaweed: It's not just for sushi anymore. In fact, kelp, a form of seaweed, has made its way into kitchens of health-conscious people all over the world and that's perfectly OK with me.

Considered by many to be a superfood because of its wide variety of nutrients, kelp has been a staple of several Asian cultures for centuries. While its popularity in the western world is a more recent event, as more people discover the many benefits this vegetable has to offer, it's quickly becoming part of a healthy, balanced diet for a large number of Americans as well.

This seaweed is effective in weight loss, supports thyroid health, has been proven to reduce the risk of many forms of cancer and even keeps your bones strong. Get to know the power of mighty kelp.

What Is Kelp?

So, what is this superfood, exactly? Kelp belongs to the brown algae class (Phaeophyceae) and is specifically in the order Laminariales. There are probably around 30 varieties or genera included under the general classification of kelp.

Visibly, it's a large seaweed that grows in shallow, underwater forests. It's often surrounded by plentiful marine and plant life and is estimated to have appeared between 5 million and 23 million years ago. In order to grow, kelp requires nutrient-rich water between 43 and 57 degrees Fahrenheit. It's known for its rapid growth rate, as some varieties can grow over a foot and a half in 24 hours, eventually reaching heights of up to 260 feet.

In most varieties, the body is made of flat, leaf-like structures known as blades. Blades come out of long stem structures, stipes. Finally, the holdfast serves as the roots of kelp, anchoring it to the ocean floor.

The largest producer of commercial kelp is currently the country of China. It's quickly becoming a popular nutritional food, and that makes sense when you see the incredible nutrient content in just one serving.

Nutrition Facts

One serving of raw kelp (about 28 grams) contains about:
12 calories
2.7 grams carbohydrates
0.5 gram protein
0.2 gram fat
0.4 gram fiber
18.5 micrograms vitamin K (23 percent DV)
50.4 micrograms folate (13 percent DV)
33.9 milligrams magnesium (8 percent DV)
47 milligrams calcium (5 percent DV)
0.8 milligram iron (4 percent DV)
0.1 milligram manganese (3 percent DV)

Health Benefits

1. Great Source of Iodine

Do you know if you're eating enough iodine? That's an important question, because iodine-rich foods help protect you from a dangerous deficiency. Iodine is a vital nutrient that helps support a healthy thyroid, protects against certain kinds of cancer, promotes healthy growth and development in babies and children, and even helps you maintain a healthy brain.

Because kelp contains an extremely high level of iodine (up to 2,984 micrograms in some varieties), it's one of the best ways to maintain a healthy level of iodine. Powdered kelp has been used to treat hypothyroidism in patients with severe motor intellectual disabilities, who are at a very high risk of iodine deficiency.

2. Helps You Lose Weight

Not only is kelp a nutrient-rich food that's beneficial to any diet, but it also has specific fat-fighting properties. A protein found in most varieties, known as fucoxanthin, has been shown to significantly reduce fat tissue one of the reasons I recommend it as a healthy weight loss supplement.  A study out of Moscow also found that a combination of pomegranate seed oil with fucoxanthin promoted weight loss and increased liver function.

Another way kelp can be helpful when losing weight is by the presence of particular molecules known as alginates. These alginates are prevalent in some varieties of kelp more than others. One study studied the effect of kelp on pancreatic lipase, finding that its consumption reduced this process by which the pancreas overprocesses fat and stores too much in the body. Instead, this seaweed was a vital factor in helping the body expel fat via excrement, rather than absorb large amounts. Essentially, this means it's considered a lipase inhibitor.

3. May Prevent or Treat Diabetes

Those at risk for or who have diabetes may also find kelp a welcome addition to their diabetic diet plan. A Korean study published in Nutrition Research and Practice found that kelp consumption greatly improved blood glucose levels, positively influenced glycemic control and increased antioxidant enzyme activities in patients with type II diabetes.

4. Helps with Some Blood-Related Disorders

There's a power nutrient found in many varieties of kelp that, among other things, has shown effectiveness against blood-related problems. It's called fucoidan.

Fucoidan has shown effectiveness in preventing blood clots that can lead to dangerous health problems, including stroke and heart attack. It's so effective, in fact, that researchers cite it as having potential to be used as an oral antithrombotic agent, potentially reducing the need of prescription drugs to treat clotting problems.  This may be relevant especially to those suffering from or at risk for diabetes, as a common complication of diabetes includes excessive clotting — making this brown seaweed a double-whammy on diabetes.

Fucoidan also protects cells in your body from ischemic damage, meaning damage caused by improper levels of blood flow to certain parts of the body.



5. Slows the Growth of Many Types of Cancer

Multiple nutrients in kelp function in tandem to give you protection against cancer. The presence of fucoxanthin was found to be effective against a number of types of prostate cancer. In addition, fucoxanthin can help remove drug resistance in cancer patients undergoing dangerous chemotherapy treatments, thereby reducing the amount of harmful drugs introduced into one's system in order to treat cancer.  While my recommendation is generally to avoid traditional cancer treatments, the impact is still significant for many who choose to go that route.

However, when it comes to cancer-fighting nutrients, fucoidan wins the top spot. Studies on fucoidan have found that it causes cancer cells to die (a process known as apoptosis) in leukemia, colon, breast and lung cancer. It's the fucoidan and fucoxanthin combo that makes this sea vegetable one of the most effective cancer-fighting foods.

6. Natural Anti-Inflammatory

As a general defense against most diseases, I always recommend following a diet rich in anti-inflammatory foods. Inflammation is at the root of most diseases, and it's hypothesized that chronic inflammation may be caused by an overactive immune system, flooding the body with dangerous hormones.

Certain kinds of kelp have been shown to have anti-inflammatory properties (and serve as antioxidants), meaning they help reduce the overall inflammation in your body, which in turn reduces your probability of disease.  Fucoidan, found in kelp, has also been shown to work as an anti-inflammatory and also to improve cholesterol levels in the blood, responsible for heart conditions.

7. Helps Prevent Bone Loss

Are you at risk for osteoporosis or other bone diseases? Kelp can help with that, too! First, it's a rich source of vitamin K you get almost a quarter of the daily recommended intake of vitamin K in just one serving. One of the many benefits of vitamin K is its role in creating denser bones that don't as easily succumb to arthritis and osteoporosis. It's also worthwhile to note that if you've been on antibiotics lately, you might need to increase your vitamin K intake to avoid vitamin K deficiency.

However, people on blood-thinning drugs ought to avoid extra vitamin K, as it can affect how the drugs work.

Fucoidan also contributes to healthy bones. Low molecular weight fucoidan helps prevent age-related bone loss and improves the mineral density in bones.

Interesting Facts

It's possible that ancient people from Asia followed a kelp highway when migrating to the Americas. There is a consistently dense line of kelp forests that stretch all the way from Japan, up past Siberia, to Alaska then down the California coastline. Because of the plentiful marine life and nutrients in kelp forests, ancient settlers could have boated between islands and taken advantage of the seaweed as nutrition, as well as fish.

In the 19th century, the word kelp was used interchangeably with seaweed burned to create soda ash, also known as sodium bicarbonate. The most common use of this ash is as a water softener.

Kombu is a specific variety of kelp that's extremely common in Japanese, Chinese and Korean food. The word kelp is also used in Chinese as slang to refer to a person who migrated away from his or her family and then returned and is still unemployed.

How to Use

Whether or not you live near the ocean, you can reap the benefits of this sea vegetable. You can purchase dried kelp at most grocery stores that carry whole foods, and I recommend searching for organic varieties from trusted companies.

One delicious way you can use it is as a noodle substitute in soups. Some stores also offer kelp sprinkles that you can use to substitute for salt or other seasonings on salads.

If you're interested in going the frugal route and foraging for your own, it's possible, if you're near chilly, clean, northern waters. You should never pick the seaweed still attached to its forest, but rather pick it at low tide once it's been washed up to or near the shore. It's also important to remember never to pick it near any chemical plants or places where industrial or radioactive waste might exist, as it can absorb minerals from the water it grows in.

You can also find this sea vegetable in supplement form, but be very cautious. Supplements should be bought only from very trusted, established sources in order to get reliably nutritive value from those supplements. It's always better to eat your nutrients.



Risks and Side Effects

Any time you consume sea vegetables, it's important to purchase organic because of their ability to absorb whatever minerals are in the water around them. It's possible to be exposed to heavy metals from kelp obtained from an untrustworthy source.

Another potential concern regarding kelp is the potential to overconsume iodine. While iodine has incredible health benefits, too much of it can lead to issues like hyperthyroidism and certain thyroid cancers. If you’re at risk for these conditions, you should moderate your kelp intake to low levels.

As I mentioned earlier, I also recommend eating kelp rather than taking it in supplement form. Supplements of sea vegetables can be inconsistent in their nutritional value.

Final Thoughts

There are about 30 different varieties of kelp, which grows in chilly waters throughout the oceans of the world.

Certain types are the highest nutritional source of iodine available.

Kelp can assist you in weight loss, improve diabetes risk factors, and prevent or treat certain blood disorders.

Fucoidan, found in kelp, has been extensively researched for its cancer-fighting and anti-inflammatory properties.

The high presence of vitamin K in kelp, along with fucoidan, helps to keep your bones strong.

It's possible to find fresh kelp in the ocean, but it can be risky.

It is available in powder, dried, fresh and supplement form. You should always get kelp from a reputable source and preferably eat it rather than take it as a supplement.

Tapioca Flour: The Best Performing Gluten-Free Flour?

With the rise in popularity of gluten-free baking in recent years, tapioca flour has become a staple for many people. Because cassava roots, from which tapioca is derived, are naturally very high in carbohydrates, tapioca starch is able to be extracted and made into gluten-free flour or pearls. These are used as a thickening agent in various kinds of foods or recipes everything from pizza dough to pie filling.

Tapioca tastes mild and slightly sweet and is one of the purest forms of starch there is. Besides carbs/starch, it's very low in other macronutrients or micronutrients (like protein, fats, and most vitamins and minerals). However, it's totally gluten-free, low in calories and free from sugar so it's still overall useful in healthy, gluten-free cooking or baking, much like cassava flour.

What Is Tapioca Flour?

Tapioca is a type of starch extract that's derived from the starchy vegetable called cassava root (Manihot esculenta). Today cassava, also sometimes called yuca root, is mostly grown in parts of Africa, Asia and South America, and the entire cassava plant is considered an important staple crop that supplies millions of people with a significant portion of their daily calories.

While tapioca flour, pearls or other products won't provide you with many essential nutrients, using tapioca makes it possible to recreate recipes like mouses, puddings, yogurts, jello, sauces, crock-pot recipes and more without the use of regular all-purpose flour or other highly processed ingredients.

In some parts of the world, tapioca flour is even used to make flatbread, crusts, cakes, cookies, chips, tortillas, and a milky-white liquid that's similar to coconut or dairy milk.

If you have an allergy to nuts, coconut, other gluten-free grains, and you follow a low FODMAP diet or gluten-free diet, then you'll discover that tapioca really comes in handy.

Nutrition Facts

So what does the nutritional makeup of tapioca flour look like? A quarter cup serving of tapioca flour has about:

100 calories
26 grams of carbohydrates
close to zero sugar, fat and protein

Tapioca is made up of almost all carbohydrates and is very low in all types of fats, sugar, fiber, protein, sodium, and essential vitamins or minerals. You might be wondering, then why use it?

Health Benefits

Some of the benefits of using tapioca flour or other forms when cooking or baking include:

1. It's Gluten-Free, Grain-Free and Nut-Free

There's a reason people following the Paleo diet, FODMAP diet or autoimmune protocol diet love using tapioca: It's totally grain-free, nut-free, dairy-free, vegan, seed-free, gluten-free and practically sugar-free.

Products made from cassava are easy to digest and often recommended for people with digestive issues like celiac disease, gluten intolerance, nut or seed allergies, diverticulitis, IBS, or IBD.

Tapioca flour is an alternative to traditional wheat flours, all-purpose flour or even nut-based flours like almond meal. It has a variety of uses in healthy baking, without adding unwanted gluten or other ingredients. Tapioca can usually be consumed by people with sensitive digestive systems or those who have a hard time eating other flours.

It's even safe for those following a moderate form of the autoimmune protocol diet, which limits many sources of carbohydrates (like some fruits and most grains and dairy). 

2. Low in Calories, Sugar and Fat

Tapioca has more carbohydrates and water proportionally than many other gluten-free flours, including buckwheat, teff, rice, corn, garbanzo, almond and coconut flour.  Because it has very little protein, sugar or fat, it's low in calories and can be used in many healthy recipes if you're watching your weight.

Using tapioca in recipes can be a great way to reduce the use of butter, oil, cream or dairy. It's suitable for people on a low-calorie diet, those with diabetes, high blood pressure symptoms, high cholesterol, allergies and digestive issues.



3. Tasteless and Odorless

Tapioca is virtually undetectable in recipes, which is why it's used in both sweet and savory dishes. It has positive effects on the texture and mouth-feel of recipes for example, by making baked goods more spongy, springy, promoting browning and helping crusts to crisp up but other than that it won't disturb the taste of other ingredients much.

If you find the taste of other gluten-free or sprouted grain flours off-putting, then you'll likely find tapioca to be a pleasant change.

4. Binds and Thickens Recipes

Compared to many other flours, tapioca absorbs and retains a higher water content, which means it does a great job of binding, thickening and moistening recipes. While gluten-free baking can sometimes be hard without the sticky and bouncy quality of gluten protein (found in wheat, rye and barley flours), adding some tapioca flour can help keep recipes from crumbling and getting too dry.

It won't rise like yeast, which means it's not always a success when using it to make breads or cakes, but it tends to help hold recipes together better than almond, garbanzo or coconut flour.

Tapioca Flour vs. Cassava Flour

Cassava flour and tapioca flour are similar and both made from the same plant however, they're different because cassava flour is more of a whole food. Cassava roots are brown with rough skin, while the inside is softer and a yellow-white color. Tapioca is the bleached and extracted starch of the cassava root, while cassava flour is made from the entire root.

Cassava flour is still low in fiber, calories, fat and protein but has more vitamin C than tapioca flour.  Both products are suitable if you're giving up gluten and are unlikely to trigger allergies. They're both commonly added to recipes for thickening and have similar qualities.

However, overall some people prefer using cassava flour over tapioca flour (or starch) because it tends to be less processed. Extraction and processing is usually not needed to make cassava flour since the root is naturally grown, peeled, dried (traditionally outdoors in the sun) and then milled.

Tapioca can sometimes undergo more manufacturing, including high heat pressing and chemical extracting, although the exact way that tapioca is made from cassava differs around the world. The less processed that tapioca flour is the better. The starch should ideally be extracted from the cassava root by a repeated process of washing and pulping the mixture, which separates off the liquid from the root without requiring additives or other steps.

It's possible that cassava flour is easier to digest for those with sensitive digestive systems because it's less concentrated in pure starch. For most people, overall there isn't a huge difference between the two, and the uses are similar, so it might be up to your preference.

Tapioca Flour vs. Arrowroot

Arrowroot is another starchy food product that's a popular addition to gluten-free baking and similar to tapioca and cassava flour in many ways. Arrowroot is made from several different root plants, including cassava or yuca root, but also other tropical plant varieties grown in Asia and Africa. It's high in starch, low-calorie, low in protein and fat, and is free from all common allergens (gluten, nuts, seeds, dairy and it's vegan). Most people use it to bind, thicken and moisten recipes just like tapioca.

Arrowroot soaks up a good deal of water and forms a smooth, gel-like consistency similar to cornstarch or tapioca pearls. It's commonly added to desserts like puddings, cakes or custards, and also used in savory recipes like hot sauces, milks and broth.

It's suitable for those following the paleo diet, a gluten-free diet and is considered easy to digest, even for people with dietary restrictions, digestive problems or who struggle with recurring diarrhea.



Products

In grocery stores you'll find tapioca sold in several forms:

Tapioca flour has the consistency of a fine meal and is a common ingredient for gluten-free baking Tapioca starch (usually just another name for tapioca flour) a soluble powder, often used for thickening sauces and absorbing liquid. If a recipe calls for tapioca starch, you can easily use tapioca flour instead since the two are almost always the same thing. 

Tapioca pearls: small white/opaque pearls that dissolve when heated in water. The pearls are also called boba in some cultures and are produced by passing moist tapioca starch through a sieve under high pressure.

Tapioca flakes come in either coarse or fine varieties and are used the same way as starch/flour All types of tapioca are able to be used pretty interchangeably, however tapioca flour or starch tends to be the best variety to use when baking. 

Cassava root is made into tapioca flour (or tapioca starch) by peeling, grating and drying the starchy root; removing all the water and fiber; and forming a powdery, fine, granulated flour mixture.

Of all the types of tapioca sold today, tapioca pearls are the most widely available and commonly sold. If you've ever made or eaten tapioca pudding, chances are you've consumed tapioca pearls. 

When used in cooking, tapioca absorbs a high amount of water and takes on a gel-like consistency. This is useful for mimicking the effects of fats, dairy products, cornstarch or some other common food additives.

How to Use

For the best results when cooking or baking with tapioca flour, use it in combination with other gluten free flours. Tapioca flour, flakes, sticks and pearls form a smooth, gel-like substance after they soak up water, so they must be combined with enough liquid in order to become rehydrated.

Tapioca absorbs liquid almost immediately, especially if the liquid is heated and slowly stirred into the flour. Just a few drops of liquid can be enough to transform tapioca flour into a smooth, dough-like paste that might eventually be used to make things like bread or cake.

Tapioca is capable of absorbing water up to twice its volume, at which point is becomes swollen, very soft and thick, making it perfect for lending moisture to baked recipes or for thickening sauces. 

One of the great things about tapioca is that it's virtually tasteless and odorless plus it doesn't have a color that changes the appearance of recipes. (It's usually white when raw, and almost see-through/translucent-looking once cooked.)

It's also possible to now find tapioca pearls or sticks that have purposefully been colored, which are used to make things like jello or bubble tea.

Some popular ways for using tapioca flour in recipes include:
adding crispness to pizza or pie crusts
adding chewiness to baked goods like cookies
lending moisture to dense, gluten-free breads
making pancakes or flatbread (such as they traditionally do in Brazil)
forming filling for gluten-free berry tarts
thickening sauces, soups or stews, such as those made in a crock pot (instant tapioca and tapioca starch are the best choices for thickening)
helping to form pie filling (usually instant tapioca or starch works better than pearls here)
making pudding or custard
replacing cornstarch (use two tablespoons tapioca flour for each one tablespoon cornstarch)

How Much Tapioca to Use:

Usually tapioca flour can be subbed in a 1:1 ratio for wheat flour. For example, to substitute tapioca flour (or starch) for wheat/all-purpose flour in recipes, start by using about 1 tablespoon–1.5 tablespoons of tapioca for every tablespoon wheat flour in the original recipe.

Depending on the producer, tapioca can be either coarsely ground or finer and pure starch. This means it's not always going to react the same way in recipes, so try to read the package for clues and recommendations.

Obviously, you need more tapioca for baking something like cookies than you do for thickening a sauce. A little tapioca flour usually goes a long way to thicken liquids.

In gluten-free baking, you'll likely get the best results if you don't use tapioca flour exclusively, but rather in combination with other flours. When overused in a recipe, tapioca flour can make food slimy, so sometimes less is more. 

Although it won't add much taste, odor or color to recipes, some people find its slippery texture off-putting (especially in sauces or stews), so do some experimenting to see how much you prefer.

Risks and Side Effects

Because tapioca isn't very high in bioavailable nutrients, it's probably best not to overdo it and also to try pairing it with other nutrient-dense, complimentary foods. For example, rather than making sugary bubble tee with tapioca, you can use it to thicken homemade desserts like pudding or yogurt made with raw milk, avocado or coconut cream.

In order to increase the fiber content of recipes made with tapioca flour, try combining it with coconut or almond flour. And for a boost in antioxidants, vitamins, minerals and healthy fats, considering adding superfoods like chia seeds, flaxseeds, sesame seeds, berries or raw honey to your recipes.

The Center for Food Safety in Hong Kong also warns that if processed incorrectly, the cassava plant can possibly become toxic. This is very rarely the case with commercially packaged tapioca, but toxicity has been reported several times in the past.

Tapioca naturally produces cyanide, which is poisonous to humans when it interacts with gut microbes in certain ways. Most cyanide is removed during peeling, cooking and processing, but rarely it does make its way into the food supply. 

Cyanide is actually found in over 2,000 different plants, and when it causes cyanide poisoning, symptoms can include headaches, dizziness, a rapid pulse, weakness and fainting.

Although poisoning is very unlikely to occur when buying tapioca flour, it's good to be aware of the risk when making your own flour.

Final Thoughts

Tapioca is made up of almost all carbohydrates and is very low in all types of fats, sugar, fiber, protein, sodium, and essential vitamins or minerals.

While it won't provide you with many essential nutrients, using tapioca makes it possible to recreate recipes like mouses, puddings, yogurts, jello, sauces, crock-pot recipes and more without the use of regular all-purpose flour or other highly processed ingredients.

Some of the benefits of tapioca include that it's gluten-free, grain-free and nut-free; low in calories, sugar and fat; tasteless and odorless; and binds and thickens recipes.

It comes in many forms: flour, starch, pearls and flakes. All types of tapioca are able to be used pretty interchangeably, however tapioca flour or starch tends to be the best variety to use when baking.

Ugli Fruit Benefits the Heart, Waist and Immune System

It doesn't seem very nice to name a fruit based on its appearance, but I'm going to let it slide this time with ugli fruit because this very unattractive fruit is only ugly on the surface.

Ugli fruit is a crossbred fruit found in a tropical climate, and it's an incredible source of vitamin C, fiber and other nutrients, such as pectin and coumarin. It's only been around for about the last 100 years but in that time has developed a very specific reputation of a uniquely sweet but tangy flavor.

Don't let the outward appearance fool you ugli fruit is worth it. Why? 

Ugli fruits offer a different taste than traditional citrus fruits because they combine more than one flavor, and they're a fun fruit to introduce into your diet.

Health Benefits

1. Aids in Weight Loss

Ugli fruit has a low calorie count per serving and contains no carbohydrates or fat, making it a no-brainer for those attempting to lose weight, along with a balanced diet and exercise routine.

It's not only the low calorie count of this fruit that helps. The presence of fiber in ugli fruit is also a key in weight loss. High-fiber diets are critical to maintaining healthy weight or losing weight, if you need to do so. One reason for this is that fiber helps you to feel full for a longer period of time after eating, so you're able to wait longer to eat again without getting hungry right away. High fiber intake may also decrease the absorption of toxins in your gut and improve hormone secretion within your digestive tract.

There is a type of fiber found specifically in citrus fruit known as pectin that has several proven benefits, including the aid of weight loss. In a 1997 study, pectin was found to reduce appetite, improve satiety and energize participants when they ingested even a small amount.

2. Boosts Immune System Function

Like most citrus fruits, ugli fruit is a great source of antioxidants, including (but not limited to) vitamin C. (3) Antioxidants are important nutrients because they fight the damage that excessive free radicals can do to the body. Unfortunately, the Western lifestyle and diet provide unnaturally high exposure to free radicals that cause oxidative stress in the body. The mutations and diseases caused by free radicals include the big killers like cancer, heart disease, stroke and many others.

Conversely, consuming antioxidant-rich foods, such as leafy greens, fruits and teas, on a regular basis provides your body the defenses it needs to function the way it was designed to work. Remember, your body is intended to fight off disease.

Vitamin C is a very popular antioxidant, and with 70 percent of the daily recommended value in just half of one ugli fruit, you're sure to reap the benefits of eating ugli fruit regularly by seeing a boost in your immune function. Vitamin C encourages the production of white blood cells in your bloodstream while also protecting them from oxidation.

Ugli fruit also contains 8 percent of the daily recommended intake of dietary fiber per serving. Fiber is important for so many of your body systems, including the immune system. When you eat enough fiber, your gut is properly bulked and able to sweep out carcinogens and other toxins from your system, as well as prolonging the emptying of your stomach and increasing the percentage of nutrients absorbed by your system.

Because most of your immune system is located within your gut, gut health is very closely related with a strong level of immunity to illness and disease. In fact, one 2013 study focusing on ovarian cancer found that high fiber intake may contribute to a decreased risk of the cancer. Fiber is also responsible for strengthening the walls of the colon, which contributes to immune health as well.

Pectin in citrus may also help to alleviate diarrhea, which negatively affects the digestive system and immune reactions.

3. Helps Fight Diabetes

Because ugli fruit is a low-calorie food that contains zero grams of fat or cholesterol, it ranks low on the glycemic index scale. While a diet rich in low glycemic index foods does not actually aid in weight loss, according to long-term research, low GI foods are important in the management of diabetes.  The presence of fiber in ugli fruit also helps to maintain healthy blood sugar levels.

Another way ugli fruit may be useful in fighting diabetes is the presence of citrus pectin that I mentioned above. A 2016 study in China suggested that the pectin specifically found in citrus may be of great help to alleviate the symptoms of type II diabetes.

This is probably due to the fact that pectin slows down the activity of enzymes that break down starches and sugar within the digestive system, helping protect against spikes in blood sugar, and slows the absorption of sugar and carbohydrates.



4. Good for the Heart

Ugli fruit also has various benefits to protect the heart from disease or abnormal function, due in part to its high antioxidant load.

In addition, the presence of pectin and fiber also supports the health of the cardiovascular system. Pectin has been shown to reduce cholesterol levels specifically in those at risk for coronary artery disease when introduced into the diet without any other changes in diet or routine. Cholesterol concentrations are very closely related with the instance of heart disease, so maintaining healthy levels of cholesterol is important to protecting the heart from future disease.

A diet high in fiber is also related to a reduction in risk for heart disease. Fiber is associated with a regulated cholesterol level and blood triglycerides. The more pronounced the fiber intake, the less likely a person is at risk for developing hypertension and other factors for heart disease, including metabolic syndrome. This is why the Mediterranean population has such a low rate of heart disease compared to Western people.

5. May Reduce the Risk of Cancer

There are rarely healthy foods that don't impact your risk for cancer in some way. This is because foods with positive nutritive content increase your body's ability to fight disease, while the typical diet of an American contains a majority of foods that do the opposite. Cancer is simply a collection of damaged cells that gather together, and that's why I'm a firm believer in using natural cancer treatments instead of dangerous chemotherapy drugs.

In addition to its cancer-fighting antioxidants, ugli fruit also contains other nutrients that are known for protecting against cancer. For one, pectin causes apoptosis (programmed cell death) in colon cancer cells under certain conditions and may be a useful addition to a diet designed to help the body fight colon cancer.

Ugli fruit also contains coumarin, a chemical compound found naturally in many different kinds of plants. Coumarin has been studied more recently as an alternative to traditional chemotherapy drugs, which have a long list of abhorrent side effects and issues with multi-drug resistance (when the body is no longer able to process certain drug substances in the right way).

On the other hand, coumarin is a plant-based substance with virtually no side effects and without a drug-resistance issue. In fact, coumarin is a hot topic in the cancer research world at the moment because it has apparent impact on a large variety of cancer types through various mechanisms of action, not just one.

Another common nutrient class in fruits, including ugli fruits, is terpene. This large classification of organic compounds has various purposes in different body systems, including as biosynthetic building blocks within nearly every living creature. Terpenes found in citrus fruits in particular have shown promise in shrinking mammary and pancreatic malignant tumors.

6. Helpful in Dissolving Kidney Stones and Gallstones

The terpenes in ugli fruit that may be able to fight cancer are the same ones that show potential to dissolve gallstones and kidney stones. One of them in particular, known as limonene, has been used for exactly this purpose in Japan for some time.

How to Eat

Before they ripen, ugli fruits have a yellowish green skin. However, most varieties turn orange as they ripen, though some end up bright yellow or green upon ripening. When choosing ugli fruit at your local market, be sure to check for any drying around the navel and only choose the ones without dried skin. There should be some give in the skin under slight pressure, and small dents are common. Because of the color differences involved in the cultivation of ugli fruit, color shouldn't be a consideration when choosing individual fruit.

The most common way to eat ugli fruit is similar to how you might eat a grapefruit, by cutting it in half and using a spoon to get it out of its skin. It rivals the grapefruit in size, sometimes edging out as larger by a small margin. Ugli fruit is generally sweet enough to eat without added sweetener, as it tends more to the sweet side of the orange versus the tangy tangerine.

Ugli fruit is considered to be in season between November and April each year and generally available in most fresh fruit markets around the world during that season.

Recipes

You can eat ugli fruit in more ways than one. If you're interested in adding some sweet fruit to your morning smoothie, you can try an Ugli Fruit Smoothie that will give you a boost of antioxidants and potassium along with a delicious flavor.

For a fresh salad with an ugli addition, how about the official UGLI recipe for an Ugli Salad? You can add any kind of variation you fancy, and it's sure to delight.

UGLI also includes a recipe on its official website for a traditional Caribbean Pork Casserole that's made for the whole family, if you're up for something a little more adventurous.

Ugli Fruit Interesting Facts

Ugli fruit is the Jamaican variation of the tangelo, which was originally experimented upon in the late 19th century. However, the exact variation of ugli fruit wasn't found until 1917 when an estate owner named G.G.R. Sharp discovered it on his land. He subsequently pollinated the plant, using the cultivars containing the fewest seeds, and began exporting the plants in the 1930s to England and Canada, later expanding to New York in 1942.

This tangy citrus fruit earned its name because of its unattractive appearance. The wrinkled skin on the outside is very loosely attached to the fruit inside and collects in a kind of outie button at the top. The inside citrus is a pulpy orange, similar to oranges with more flesh throughout than a typical orange contains.

To this day, ugli fruit is grown only in Jamaica and exported to other parts of the world.

Risks, Side Effects and Drug Interactions

As with any food, it's possible to be allergic to ugli fruit, although there have been no medically reported cases of allergy to the fruit. If you experience any kind of inflammatory side effects like swelling of the mouth or hives, discontinue eating ugli fruit immediately and consult your physician.

One important thing to note is that while ugli fruit is a cultivar that comes partly from grapefruit, it does not have the same medicinal interactions found with grapefruit. Grapefruit limits the activity of an enzyme responsible for breaking down drugs within the body, increasing the levels remaining in the body and increasing side effects and negative interactions. However, if you're prohibited from eating grapefruit due to these interactions, it should be safe for you to eat ugli fruit.

Final Thoughts

Ugli fruit is a Jamaican-bred combination of orange, grapefruit and tangerine. It's produced only in Jamaica and exported to the rest of the world throughout the in season months of November to April.

It contains large amounts of vitamin C and fiber in each serving.

The various benefits of this fruit include an aid to weight loss, cancer-fighting nutrients, protection from diabetes and heart disease, and the dissolution of gallstones and kidney stones.

It has only been in existence for about 100 years.

There are no known side effects to ugli fruit, and it does not have the same drug interactions as grapefruit is known to have.

Turnip Greens Nutrition, Benefits and How to Cook Them!

Like all leafy greens, turnip greens are highly nutritious and offer a variety of health benefits through their supply of vitamins, minerals and antioxidants. Turnip greens nutrition is most researched in regards to its ability to fight inflammation, which can lead to the development of such chronic diseases as heart disease and cancer.

Turnip plants, which have the scientific name Brassica rapa, belong to the cruciferous (or Cruciferae) plant family, a nutrient-dense group of vegetables that includes other disease-fighters like kale, broccoli, cauliflower and cabbage.

Even though the starchy white root of the turnip plant tends to be more popular, the green leaves of turnips are actually where most of the nutrients are found. One study investigating turnip greens nutrition found that, by far, the greatest proportion of vitamins and minerals in turnip plants are found within the greens – with about 96 percent of the plant's carotene (vitamin A) and about 84 percent of the B vitamins being stored inside the leaf blades.

Some of the areas where turnip greens nutrition really stand out: cancer prevention, bone health and anti-inflammatory abilities. Turnip greens nutrition help to boost the body's detox system, improve liver function, boost immunity and fight disease by lowering free radical damage and reducing inflammation that is often at the root of many chronic diseases.

Nutrition Facts

Turnip greens contain an impressive range of important antioxidants, including one in particular that offers many disease-fighting benefits: glucosinolate. The amount of glucosinolate found in turnip greens actually beats the quantity in many other leafy greens and cruciferous vegetables including nutrient powerhouses like kale and collard greens.

Glucosinolate, a large group of sulfur-containing glucoside molecules, is known for its cancer-fighting abilities because it facilitates healthy cell production (mitosis) and stimulates cell-death (apoptosis) within cancerous human tumors.

Two key glucosinolates that have been identified in studies regarding turnip greens nutrition? Gluconasturtiian and glucotropaeolin, which are responsible for many of its health benefits.

Turnip greens are also a great source of many other vitamins and minerals – including vitamin K, vitamin A, vitamin C and calcium. Ounce-for-ounce, a look into turnip greens nutrition shows that turnip greens contain roughly 10 times the amount of vitamin A than cabbage does, and about 10 times the amount of calcium than cauliflower!

One cup of cooked turnip greens contains about:
29 calories
0 grams fat
5 grams fiber
5 grams protein
Less than 1 gram sugar
529 milligrams vitamin K (662%)
549 milligrams vitamin A (220%)
5 milligrams vitamin C (66%)
179 milligrams folate (42%)
.48 milligrams manganese (24%)
197 milligrams calcium (20%)
.36 milligrams copper (18%)
7 milligrams vitamin E (14%)
.26 milligrams vitamin B6 (13%)

Health Benefits

1. High Source of Antioxidants

Turnip greens nutrition is especially of interest to disease specialists because of the vast antioxidants present within the plant's leaves. Numerous studies show that diets high in antioxidants from fresh vegetables help to fight against a number of illnesses: heart disease, cancer, arthritis, diabetes, autoimmune disease, Alzheimer's and Parkinson's diseases.

Antioxidants in turnip greens – including beta carotene, quercetin and myricetin counteract free radical damage and help to naturally slow aging. Turnip greens can help to boost immune function and lower disease risk by reducing rates of oxidative stress, the kind of damage done by uncontrolled levels of free radicals.

2. Fights Cancer

Free radical damage to DNA can alter genetic material located inside of cells, therefore increasing the chance of cancerous cell development. A benefit of turnip greens nutrition is a high source of glucosinolates, which a number of epidemiological studies have identified have an inverse relationship with cancer development, especially colon and rectal cancers.

In animal studies, eating vegetables that contain glucosinolates is associated with lower rates of certain enzyme activities that result in DNA damage and cell mutation, which can lead to cancerous tumor growth.

Many more studies show that vitamin A and vitamin C, both highly present in leafy greens like turnip greens, also helps protect the body from cancer. Studies show that cruciferous and leafy green vegetables are most closely tied to the prevention of bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer and ovarian cancer.

3. Helps Prevent Heart Disease

Cruciferous vegetable intake is inversely associated with risk of mortality due to heart disease in both women and men, according to a 2011 report published in the American Journal of Clinical Nutrition. (5)

Moreover, cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Turnip greens and other cruciferous vegetables are rich in antioxidants, vitamins, folate, fiber and various phytochemicals that positively affect heart health through multiple biological pathways.

For example, oxidative damage to LDL (low-density lipoprotein, or bad) cholesterol is believed to be one significant factor in the development of heart disease, but a major benefit of turnip greens nutrition is that it helps to lower LDL cholesterol.

Leafy green vegetables are also effective at lowering levels of high blood pressure, homocysteine, oxidative stress and inflammation − all of which may contribute to cardiovascular disease, heart attack or stroke.

Folate and fiber are two other nutrients found in turnip greens that make them excellent for protecting cardiovascular health. Folate is an important B vitamin that helps prevents harmful homocysteine build-up within the arteries, while fiber further helps to lower LDL cholesterol levels.

4. Helps Maintain Strong Bones with Vitamin K

Just one cup of cooked turnip greens provides over 600 percent of your daily vitamin K needs! This is significant for maintaining bone health and preventing bone breaks because low dietary vitamin K intake is associated with an increased risk of hip fractures in both men and women.

Strong associations exist between dietary vitamin K intake from food sources, such as leafy green vegetables, and healthy bone mineral density.

For example, a 2003 study conducted by researchers of the Human Nutrition Research Center at Tufts University found that women with the lowest levels of vitamin K intake had significantly lower measures of bone mineral density compared to women with the highest vitamin K intakes.

Especially as someone ages and their bones naturally become thinner, maintaining bone density by eating plenty of whole foods and exercising is important for reducing overall risk of bone breaks, osteoporosis and pain.

5. Protects Eye Health

Research on turnip greens nutrition reveals that turnip greens contain carotenoid antioxidants − such as beta-carotene, lutein and zeaxanthin — which protect the eyes.

Lutein and zeaxathin, two major carotenoids in the human macula and retina, are also natural pigments found in various colored fruits and green leafy vegetables. These antioxidants may be protective in the development of eye diseases, like macular degeneration, because they absorb damaging blue light that enters the eye.

Although their effects are still unclear, research shows us that because antioxidants block light damage once absorbed, they help reduce effects of light scatter on visual performance and protect against the photochemical reactions that can damage the eye over time.

6. Protects Against Diabetes

Many studies suggest that there is strong benefit to consuming high levels of antioxidants from various vegetables and fruits in order to manage complications from diabetes. Another benefit of turnip greens nutrition is that its antioxidants can help to defend the body from diabetes and to lessen the risk for complications like eye disorders or heart disease.

High levels of free radicals can lead to damage of cellular enzymes that results in the development of insulin resistance, the primary cause of diabetes and other forms of metabolic syndrome. Free radicals are formed in diabetic patients by glucose oxidation and, as a result, people with diabetes tend to have increased levels of reactive oxygen species (free radicals).

Diabetics are more likely to have cataracts, high blood pressure and high cholesterol, as well as struggle with inflammation and weight gain but antioxidants can help to control these conditions by lowering oxidative stress.

7. Helps Prevent Cognitive Decline

Oxidative damage to fatty nerve tissue is associated with a higher risk for various forms of nervous system and brain disorders, including Alzheimer's disease and dementia. One of turnip greens key antioxidant groups, called sulforaphanes, protect brain health and cognitive function because they have cyto-protective effects against oxidative stress.

In animal studies, when rats were given the kind of sulforaphane found in cruciferous vegetables in extract form and then exposed to high levels of oxidative stress within the cortex and hippocampus regions of the brain, they experienced significant neuro-protective effects compared to other rats that were not given sulforaphane.



History

The exact origins of turnip greens are not exactly known, but some evidence shows that turnip greens were first domesticated in ancient Greek, Hellenistic and Roman times. Archaeological records show that mustard greens and radishes, two crops related to turnips, were both growing wildly in parts of western Asia and Europe thousands of years ago, suggesting that this is where turnips first started to grow. Other sources date turnip greens back to the 15th century BC where they were grown in regions throughout India.

Turnip greens are a unique plant because they are biennial, actually taking almost 2 years to fully grow and reproduce. The first year their roots develop and the second year their leaves and flowers form. Because they are able to last through winter months and keep the soil fertilized, they were an important crop used to maintain soil health throughout history.

In Nordic countries, historically turnips were a staple crop and turnip greens nutrition helped growing populations to thrive before being replaced by the potato in the 18th century. Rutabagas, which are a cross between turnips and cabbages, were first produced in Scandinavia around this time, where they are still commonly eaten today. Around the world turnip greens are sometimes referred to as turnip leaves or turnip tops (as they are called in the U.K.).

Today, turnips and turnip greens are enjoyed around the world for their health benefits in many types of cuisines. We'll likely see that the more researchers learn about turnip greens nutrition, the more widely available they come.

In Turkey, turnips are used to flavor algam, a juice made from turnips, purple carrots and spices; throughout the Middle East, turnips are pickled; in Japan, turnips and turnip greens are popular in stir fries; in Austria, raw shredded turnip-root is served in a chilled remoulade and turnip greens are used to make winter salads; and in the U.S., turnip greens are commonly cooked with ham or other pieces of meat and added to stews.

How to Buy

In the U.S. and Canada, turnip greens can usually be found at farmer's markets in the late fall and winter months when they've been freshly harvested. The turnip plant, which also produces the large, white turnip root vegetable, is commonly grown in temperate climates worldwide. In most cases, harvesters of the turnip plant grow the crop for its white, bulbous root, which is a popular vegetable around the world for both human and livestock consumption.

When buying turnip greens, look for leaves that are deeply colored and free from wilting. Avoiding limp and spotted leaves that have begun to spoil will ensure that the valuable antioxidants that turnip greens nutrition is known for are still present. You can usually find turnip greens attached to their large white roots at fresh markets; cut off the roots and try roasting them, keeping the greens aside for quick blanching, stir-frying, or for adding them to soups and stews.

How to Cook

Both turnip greens and the white roots from the turnip plant have a pungent flavor similar to raw cabbage or radishes. Their taste is also described as being similar to that of mustard greens, both having a signature sharp, spicy flavor.

Baby turnip plants are also grown around the world, although in smaller quantities. These come in yellow, orange and red-fleshed varieties and have a milder flavor, as opposed to the stronger-tasting larger turnips. People usually prefer to eat baby turnip greens raw, such as in salads just like radishes are used.

Any bitter taste of turnip greens can be reduced by boiling them quickly and then pouring them into fresh, cold water to preserve their bright green color. Most people prefer the taste of turnip greens when they are cooked and salted, since this helps to make them more mild and versatile in recipes. To quickly cook your greens and release some of the nutrients, bring a pot of water to a boil and add the cleaned greens for only 2-3 minutes, then drain and discard the water.

Recipes

To take advantage of turnip greens nutrition in recipes, try preparing and enjoying them the same way you would other leafy greens – like kale or spinach. Sauted turnip greens and add some garlic, lemon, olive oil, salt and pepper to bring out their taste.

You can replace kale with turnip greens in this Sauted Kale Recipe.

Or use turnip greens in place of spinach in this Grecian Spinach Recipe.

If you purchase an entire turnip plant with the root attached, use the white turnip root to make healthy Turnip Fries.

 

Side Effects

Like other leafy greens, turnip greens nutrition contains a low level of oxalates, naturally occurring substances that are found in a variety of whole foods that can sometimes crystallize and cause health problems for certain people.

Oxalates don't pose a risk for most people, but can become problematic for anyone with existing kidney or gallbladder problems, such as kidney stones or gout, so you might want to speak to your doctor about specific restrictions if you have one of these known conditions.