Plant Gardens 101

Cinnamon is actually more than a delicious addition to food. One of the oldest spices known and long used in traditional medicine, cinnamon is currently being studied for its beneficial effects on a variety of ailments. Indeed, recent findings on the power of cinnamon to promote health, in particular its benefits for people with type II diabetes, have elevated it to the status of a Super Spice.

Perhaps the most exciting discovery concerning cinnamon is its effect on blood glucose levels as well as on triglyceride and cholesterol levels, all of which could benefit people suffering from type II diabetes. In one study of 60 patients with type II diabetes, it was found that after only forty days of taking about half a teaspoon of cinnamon daily, fasting serum glucose levels were lowered by 18 to 29 percent, triglycerides by 23 to 30 percent, low-density lipoproteins (LDL) by 7 to 27 percent, and total cholesterol by 12 to 26 percent. (more…)

Recent findings on the power of garlic to fight cancer and cardiovascular disease, as well as its anti-inflammatory and antiviral properties, give garlic the bona fide characteristics to elevate it to Superfood status.

Throughout the history of civilization, the medicinal properties of garlic have been prized, and it’s been used to treat an array of ailments, including atherosclerosis, stroke, cancer, immune disorders, cerebral aging, arthritis, and cataract formation. Garlic’s power as a heath promoter comes from its rich variety of sulfur containing compounds. Of the nearly one hundred nutrients in garlic, the most important in terms of health benefits seems to be the sulfur compound allicin-an amino acid. Allicin is not present in fresh garlic. It’s formed instantly when cloves are crushed, chewed, or cut. Allicin seems to be responsible for the super-biological activity of garlic as well as its odor. (more…)

Honey is much more than just a liquid sweetener. One of the oldest medicines known to man, honey has been used in the treatment of respiratory diseases, skin ulcers, wounds, urinary diseases, gastrointestinal diseases, eczema, psoriasis, and dandruff. Today, we know the validity of these timeless treatments, as research has demonstrated that honey can inhibit the growth of bacteria, yeast, fungi, and viruses.

The power of honey comes from the wide range of compounds present in the rich amber liquid. Honey contains at least 181 known substances, and its antioxidant activity stems from the phenolics, peptides, organic acids, and enzymes. Honey also contains salicylic acid, minerals, alpha-tocopherol, and oligosaccharides. Oligosaccharides increase the number of “good” bacteria in the colon, reduce levels of toxic metabolites in the intestine, help prevent constipation, and help lower cholesterol and blood pressure.

The key point to remember with honey is that its antioxidant ability can vary widely depending on the floral source of the honey and its processing. The phenolic content of the honey depends on the pollen that the bees have used as raw material. There’s a very simple way to determine the health benefits of any honey: its colour. In general, the darker the colour of the honey the higher the level of antioxidants. (more…)

While onion’s health promoting abilities have long been recognized, it’s only recently that their considerable curative abilities have been conclusively demonstrated and thus their elevation to Superfood status.

Onions are a major source of two phytonutrients that play a significant role in health promotion: flavonoids and the mixture of over fifty sulfur-containing compounds. The two flavonoid subgroups found in onions are the anthocyanins that impart a red/purple colour to some varieties, and the flavanols such as quercetin and its derivatives that are responsible for the yellow flesh and brown skins of many varieties of onions. The flavonols are concentrated in the skin of most onions where they contribute to the colour of the vegetable.

We now know that the health promoting compounds in onion, like those in garlic, are separated by cell walls. Slicing an onion ruptures these walls and releases the compounds which then combine to form a powerful new compound: thiopropanal sulfoxide. In addition to mitigating various diseases, this substance also gives cut onions their pungent aroma and their ability to make us cry. (more…)

Pomegranates have been around since ancient times and their health benefits have been recognized. Pomegranates can range from yellow-orange to red to deep purple. Rich in potassium, vitamin C, polyphenols and vitamin B6, pomegranates are real phytochemical powerhouses. Pomegranate juice may have two to three times the antioxidant power of equal amounts of green tea or red wine.

In one study published in the American Journal of Clinical Nutrition, pomegranate juice was a potent fighter in the battle against atherosclerosis. As little as a 1/4 cup of pomegranate juice daily may improve cardiovascular health by reducing oxidation of LDL cholesterol. In addition, animal studies suggest that pomegranates may cause regression of atherosclerotic lesions. It’s unfortunate that many of us avoid pomegranates because it takes some work to get to the seeds. (more…)

Beans provide a great alternative to meat, since they’re a low-fat source of protein. One cup of lentils provides 17 grams of protein with only 0.75 grams of fat. In fact, the American Cancer Society recommended in their 1996 dietary guidelines that Americans should “choose beans as an alternative to meat.”

Aside from being a great source of protein, beans are a delicious source of fibre, B vitamins, iron, folate, potassium, magnesium, and many phytonutrients, and should be eaten on a regular basis to promote optimal health. It’s recommended that you should eat four 1/2 cup servings of beans per week.

Beans are a superb heart healthy food. Eating beans frequently is associated with lower cholesterol levels. Beans, like all other plant-derived sources of protein, don’t contain any saturated fat, and therefore are also cholesterol free. Thus, if you limit your saturated fat intake by reducing the amount of meat you eat and substitute beans and other plant protein sources for meat in your regular diet, you’ll be well on your way to reducing your blood cholesterol levels and improving your overall health. (more…)