August 21, 2022 Reading time: 17 minutes

Okra Nutrition: Improve Heart Health, Eyesight & Cholesterol Levels

Okra, both a common pod vegetable and nightshade vegetable eaten in the Deep South, is also called gumbo in the U.S. Although when we think of gumbo we usually think of soups, cajun and creole cuisine, okra has numerous health benefits.

An edible ornamental flowering hibiscus, okra is an annual, erect herb with stems that contain stiff hairs. The whole plant has an aromatic smell resembling that of cloves and somewhat resembles the cotton plant, but okra has much larger and rougher leaves and a thicker stem.

The International Knowledge Sharing Platform states that there are many okra uses, as it's an economically important vegetable crop because its fresh leaves, buds, flowers, pods, stems and seeds have value.

What is okra used for? 

As a vegetable (but it's actually truly a fruit), it can be used in salads, soups and stews, fresh or dried, and fried or boiled. Some people are turned off by okra's somewhat slimy inner consistency, but I'm happy to say that there are ways to decrease that characteristic or don't because as I'm about to share it actually holds some really desirable health properties!

What Is Okra?

Let's start off with the most basic question: What is okra? 

An okra definition: Okra (Abelmoschus esculentus) is a hairy plant that belongs to the mallow family (Malvaceae). The okra plant is native native to the tropics of the Eastern Hemisphere.

The only part of the plant that is eaten is the unripe pods or fruit. The inside of okra pods contains oval dark-colored seeds and a good amount of mucilage, which is a gelatinous substance that makes okra a great addition to recipes that you want to thicken such as soups and stews. So is okra fruit or vegetable? Technically, it's a fruit because it contains seeds, but it's most commonly considered a vegetable, especially when it comes to culinary uses.

The okra plant is an annual, requiring warm, humid climates preferably where temperatures go above 85 degrees F, and is easily injured by frost as reported by the U.S. Department of Agriculture (USDA). The fruit is a long pod, generally ribbed and spineless in cultivated varieties; however, pods vary in length, color and smoothness depending on the variety and grow best in well-drained and manure-rich soil. It's best to gather the pods while they are green, tender and at an immature stage.

Many people wonder: Why is okra slimy? 

That mucilage or slime inside of the pods consists of exopolysacharrides and glycoproteins. This gooey aspect of the pods actually provides some really incredible okra health benefits (more on that later).

7 Health Benefits of Okra

A powerhouse of valuable nutrients, okra provides numerous health benefits. Known as a high-antioxidant food, okra may support improvement in cardiovascular and coronary heart disease, type 2 diabetes, digestive diseases, and even some cancers. Okra is also abundant in several vitamins and minerals, including thiamin, vitamin B6, folic acid, riboflavin/vitamin B2, zinc and dietary fiber.

What are the benefits of eating okra? Here are just some of the top okra nutrition benefits:

1. Source of Calcium

Okra provides ample calcium and magnesium, helping prevent both calcium deficiency and magnesium deficiency. In addition to healthy bones, calcium is needed to regulate heart rhythms, blood pressure and cholesterol levels. It also helps with muscle function and nerve-signaling functions.

For those who suffer from the symptoms of lactose intolerance or are vegans or vegetarians, okra can help provide enough calcium to make up the lack of dairy. It provides nearly 51 milligrams of calcium per serving, and while that is not enough for the day with the recommendation daily value at around 1,000 milligrams for most adults, it can be integrated as part of the diet on regular basis.

2. Improves Heart Health

The soluble fiber within okra helps naturally reduce cholesterol and, therefore, decreases the chance of cardiovascular disease, according to the Journal of Food Processing & Technology, making the consumption of okra is an efficient method to manage the body's cholesterol levels.  Okra additionally is loaded with pectin that can help reduce high blood cholesterol simply by modifying the creation of bile within the intestines.

3. Improves Eyesight

Okra is also used to improve eyesight! Okra pods are fantastic source of vitamin A and beta-carotene, which are both important nourishment for sustaining excellent eyesight (along with healthy skin).  Additionally, this nourishment may help inhibit eye-associated illnesses.

4. Good Source of Protein

Okra nutrition benefits are so plentiful that it's been called the perfect villager's vegetable, with its robust nature, dietary fiber and distinct seed protein balance of both lysine and tryptophan amino acids. The amino acid composition of okra seed protein is actually comparable to that of soybean the protein efficiency ratio is higher than that of soybean, and the amino acid pattern of the protein renders it an adequate supplement to legume- or cereal-based diets.

Indeed, the okra seed is known to be rich in high-quality protein, especially with regard to its content of essential amino acids relative to other plant protein sources, making okra one of the top vegetable protein foods out there.

5. Helps Lower Cholesterol

You can add okra to the list of cholesterol-lowering foods. A scientific review published in 2018 in the International Journal of Nutrition and Food Sciences points out that nearly half of the contents of the okra pod is soluble fiber in the form of gums and pectins, which help lower serum cholesterol and reduces the risk of heart diseases.

In addition, the mucilage of okra binds excess cholesterol and toxins found in the bile acids, making it easier for the liver to eliminate them. The mucilage in okra has medicinal applications when used as a plasma replacement or blood volume expander.

So is okra slime healthy? That mucilage or slime clearly has some impressive health benefits.

6. Helps Stabilize Blood Sugar

Okra helps stabilize blood sugar by regulating the rate at which sugar is absorbed from the intestinal tract. The okra seed contains blood glucose normalization qualities and lipid profiles that may help naturally treat diabetes.

In a 2011 study published in the Journal of Pharmacy & BioAllied Sciences, researchers in India found that when subjects were fed dried and ground okra peels and seeds, they experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about 10 days.

In addition to scientific research, many diabetics have reported lowered blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning. In countries like Turkey, roasted okra seeds have been used for generations as a traditional diabetes medicine.

7. Good for Digestion

Okra contains insoluble fiber, which helps keep the intestinal tract healthy by decreasing the risk of some forms of cancer, especially colorectal cancer. The book Health Benefits: From Foods and Spices by John P. Hunter III explains that okra helps to lubricate the large intestines and adds bulk to stools; therefore, it helps prevent constipation and works as a natural laxative. Unlike harsh laxatives which can irritate the intestinal tract, okra's mucilage is soothing and helps to encourage easier elimination.

Okra Nutrition

Okra is packed with valuable nutrients. It's a high-fiber food, for starters: Nearly half of its nutrition is a soluble fiber in the form of gums and pectins. Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

A half cup of cooked and slice okra contains about
25 calories
2 grams fiber
1.5 grams protein
5.8 grams carbohydrates
13 milligrams vitamin C (22 percent DV)
46 milligrams magnesium (11.5 percent DV)
37 micrograms folate (9.3 percent DV)
460 IU vitamin A (9.2 percent DV)
2 grams dietary fiber (8 percent DV)
257 milligrams potassium (7.3 percent DV)
50 milligrams calcium (5 percent DV)
0.4 milligrams iron (2.3 percent DV)



Okra Uses in Ayurveda, TCM & Traditional Medicine

In both Ayurveda and Traditional Chinese Medicine (TCM), okra is considered a cooling food. Hot and cold foods don't refer to temperature, but rather whether or not a food item has a cooling or a heating effect within our bodies after it's consumed.

In Ayurvedic Medicine, okra is also considered to have a moistening effect on the body, which makes it a good choice for balancing the dryness often experienced by someone with a Vata dosha.  In the East, the unripened fruit and leaves have a lengthy history of use in traditional medicine as an ingredient in pain-relieving poultices.

Okra vs. Acorn Squash vs. Asparagus

Okra and acorn squash are both thought of as vegetables, but since they contain seeds they are technically types of fruit. If you're following a keto diet or another low carb diet, it's helpful to know that okra, acorn squash and asparagus are all acceptable choices.

Asparagus is the lowest in carbohydrates followed by okra followed by acorn squash.  All three vegetables are rich in disease-fighting antioxidants and key vitamins and minerals including vitamin C, vitamin A and potassium.

You can find all three of these healthy options in your grocery stores year-round, but if you're looking to buy them seasonally at your local farmers market, okra is usually available in late summer/early fall while acorn squash is definitely a fall crop and asparagus is a spring veggie.

Where to Find & How to Use Okra

Have you ever tried okra? 

For those growing up in the South, okra is a staple and most often served fried with a generous cornmeal coating.

You can likely find fresh okra at your local grocery store or farmers market. Look for okra pods that are brightly colored and firm. There are many uses for okra. Okra can be boiled, fried, steamed, grilled, battered or eaten raw. The fruits of the okra plant are preserved by pickling or drying and grinding into powder. They're used to make soups, sauces, stews, curries and even salads.

The principal use of okra is in soups and various culinary preparations in which meats form an important factor, as in the well-known gumbo soups, to which young pods provide excellent flavor and a pleasant mucilaginous consistency. Okra is also sometimes cooked similarly to the way green peas are cooked; the very young and tender pods are boiled and served as a salad with French dressing.

For some, it is an acquired taste. Due to its stringy mucous within the pod, it often is unappealing to consumers. However, the slimy texture can be reduced by cooking in salted water and one of benefits of okra water is how it can naturally thicken recipes.

Is it safe to eat raw okra? 

Yes, you can okra raw too. Just make sure you have washed the okra thoroughly first. If you're wondering, how do I clean okra? Wash okra pods in warm water and make sure they are completely dry before using them if you are looking to reduce their slime. Can you eat the whole okra? Before eating okra raw or cooking it, trim off a thin slice of the stem end or top of the pod.

How do you cook okra without it being slimy? One method is to cook it whole or if you're going to slice it, aim for bigger chunks.To reduce slime, some cooks soak whole okra in a mixture of vinegar and water for 30 to 60 minutes before using it in recipes. According to experts, adding lemon juice, apple cider vinegar or chopped tomatoes can also lower the slime that remains in your final product. Plus, those are some really healthy and flavorful additions to any meal!

How do you store cut okra? 

It's best to store fresh okra in the refrigerator whole rather than cut. How long does okra keep in the fridge? Whole okra will usually last two to three days in the fridge and two to three months in the freezer. Can you freeze okra without cooking it? Yes, you can freeze them fresh for later use. How do you know when okra goes bad? If your pods are soft, squishy and/or brown, it's time to throw them away.

Okra History & Interesting Facts

Okra is sometimes misspelled ocra. In various parts of the world, it's known as okra, lady's fingers or lady finger, gumbo, okro (English); gombo, bendakai, bhindi (India), Kacang bendi (Malay) and quimgomb (Spanish). Some of the world's most powerful women, Cleopatra of Egypt and Yang Guifei of China, loved to eat okra, according to the historical record.

Whether using the word okra or gumbo, both of these names are of African origin. Gumbo is believed to be of a Portuguese corruption, quingombo, of the word quillobo, native name for the plant in the Congo and Angola area of Africa. So what is gumbo? It can be another name for okra, but it’s also a a stew popular in Louisiana that typically contains okra.

Okra was apparently discovered in the Abyssinian center of origin of cultivated plants, an area that includes present-day Ethiopia, the mountainous or plateau portion of Eritrea, and the eastern, higher part of the Anglo-Egyptian Sudan.

Since the Spanish Moors and the Egyptians of the 12th and 13th centuries used an Arab word for okra, it probably was taken into Egypt by the Muslims from the East who conquered Egypt in the seventh century. It's also believed that the plant was taken from Ethiopia to Arabia across the narrow Red Sea or the narrower strait at its southern end. Then it was spread over North Africa, completely around the Mediterranean, and eastward, reaching India after the beginning of the Christian Era.

Modern travelers have found okra growing wild along the White Nile and elsewhere in the upper Nile country, as well as in Ethiopia. One of the earliest accounts of okra is by a Spanish Moor who visited Egypt in 1216, describing the plant in detail stating that the pods were eaten when young and tender.

It makes sense that it was likely introduced to this country by the French colonists of Louisiana in the early 1700s. It had been introduced to the New World, however, before 1658, reaching Brazil supposedly from Africa and known in Surinam in 1686.

People have been growing okra in the U.S. for centuries. While records of okra during early American colonial times are lacking, it must have been common among French colonists. It was being grown as far north as Philadelphia in 1748, and Thomas Jefferson said it was known in Virginia before 1781. From about 1800, it has been written about by numerous gardeners with several distinct varieties known as early as 1806.



Okra Risks and Precautions

In general, check with your doctor before adding okra to your diet if you have an ongoing medical condition or are currently taking medication.

Okra contains solanine like some other fruits and vegetables including tomatoes, potatoes and eggplant. Some people with joint conditions like arthritis try to avoid solanine. In addition, okra is high in vitamin K and people on blood thinners are often advised to avoid high vitamin K foods.

Okra contains a good amount of fructans, a type of carbohydrate that can lead to gas, cramping, diarrhea, and bloating for some people with bowel/gut problems like irritable bowel syndrome (IBS). Check with your doctor before consuming okra if you have a condition like IBS. Okra is also high in oxalates so check with your doctor before making okra a part of your diet if are prone to kidney stones. During harvesting, okra has been known to cause an allergic reaction (contact dermatitis) in some people. 

Final Thoughts

What is okra? 

It's a delicious fruit that is commonly thought of as a vegetable that has been eaten and used medicinally for centuries.

Benefits of okra include:
Great vegan approved source of vital nutrients like calcium to boost bone health
Heart and eye health booster
Can help to lower cholesterol and stabilize blood sugar levels
Improves digestion and prevents constipation

Okra benefits can be gained by consuming the pods of the okra plant and even that slimy internal consistency holds impressive health boosting properties.

There's so many healthy okra recipes that are easy to make including soups, stews, gumbos, and main courses. It can also be eaten by itself raw or cooked.

August 21, 2022 Reading time: 17 minutes

Wheatgrass Benefits: The Superfood that Boosts Immunity & Nutrient Absorption

According to surveys conducted by the Centers for Disease Control and Prevention, only about 27 percent of Americans get more than three servings of vegetables per day.

Most of us know by now that we need to be eating fresh fruits and veggies every day in abundance for optimal health and detoxification.

However, for many people this isn't as easy as it might seem. While it isn't meant to replace eating fresh vegetables, wheatgrass benefits provide numerous antioxidants and other nutrients, all in one small, easy-to-drink glass.

With a history of use over 5,000 years old, wheatgrass was loved by the ancient Egyptians for its beneficial effects on their health and vitality. Centuries later, people are still loving this nutrient-rich grass, nicknamed green blood, for its high chlorophyll content and numerous wheatgrass benefits it can provide.

What Is Wheatgrass?

Wheatgrass is the young grass of the common wheat plant called Triticum aestivum. This edible grass is either juiced into a wheatgrass shot or milled down into a fine green powder that's used to create a multipurpose product for both humans and animals. What does wheatgrass taste like? It definitely does taste grassy and also mildly sweet.

Can you eat wheatgrass raw? 

Possibly! A study published in the journal Appetite in 2013 found that adding chlorophyll-containing compounds to high-carbohydrate meals suppresses hunger motivation and increases signals of satiety. Overall, adding chlorophyll-rich substances to meals appears to reduce food intake and prevent compensational eating later in the day, which may help to reduce body weight over time.

2. Lowering Free Radical Damage

Wheatgrass benefits including having strong antioxidant capabilities. It can also lower oxidation/free radical damage that causes aging and contribute to disease formation. Studies have found that wheatgrass can significantly inhibit lipid peroxidation in the liver and protect mitochondria within cells. This is tied to reduced inflammation levels and lower risk for diseases like cancer, liver disease and heart disease.

Research regarding the antioxidant levels (ORAC values) of various superfoods has found that wheatgrass has an ORAC score higher than those reported for many other natural extracts or vegetables. Work done by the Department of Pharmacology at Gajara Raja Medical College in India has shown that some of the antioxidants present in wheatgrass include:

phenolic compounds
flavonoids
sulfonic acid
DPPH (1,1′-diphenyl-2-picrylhydrazyl)
triterpenoids
anthraquinol
alkaloids
tannins
saponins



3. Raising Immunity and Cancer Protection

Studies have found that wheatgrass demonstrates anti-cancer potential. It seems to do so through the mechanism of inducing apoptosis (self-destruction of cancerous cells). According to research done by the Integrated Oncology and Palliative Care Unit in Israel, wheatgrass can be effectively used in holistic cancer treatment programs (even those that also use conventional treatments like chemotherapy). I also can be used for cancer prevention. (7) Its benefits for overall immune function include regulating immunological activity and fighting oxidative stress that contributes to cell mutations.

Clinical trials show that wheatgrass may also help attenuate chemotherapy-related side effects, such as fatigue, malabsorption and deficiencies. Other than helping to prevent and treat cancer, clinical trials show that wheatgrass may induce synergistic benefits to those with other immune-related conditions, such as rheumatoid arthritis, ulcerative colitis, hematological diseases, diabetes and obesity.

A study published in 2017 analyzed the effects of an aqueous wheatgrass extract on an oral squamous cell carcinoma cell line. Over just a 24-hour period, the researchers found that the wheatgrass extract had an inhibitory effect on the oral cancer cell line proliferation. The study points out how the anti-cancer benefits of wheatgrass are likely related to its high content of antioxidant enzymes, including superoxide dismutase and cytochrome oxidase. These have the ability to convert free radicals like reactive oxygen species to hydrogen peroxide and oxygen molecules. More studies are warranted, but this one suggests that wheatgrass may help to slow the growth of oral cancer.

Another in vitro study published in 2016 demonstrates the possibility that wheatgrass benefits cancer of the colon. This study found that wheatgrass slowed the progression of colon cancer and even caused some cancer cells to die. The researchers conclude that the aqueous extract of wheatgrass represents a potential plant based anti-cancer agent.

4. Lowering High Cholesterol and Triglycerides

Does wheatgrass lower cholesterol? 

August 21, 2022 Reading time: 20 minutes

Plum Benefits Your Digestion & Cardiovascular Health

Did you know that plum remains have been found in Neolithic Age archaeological sites along with olives, grapes and figs? In fact, plums may have been one of the first fruits domesticated by humans, and when you take into consider the wide range of plum benefits there are, it makes perfect sense.

Those round red plums that you pass in the grocery store during the summer and autumn months are choke-full of antioxidants that help to fight disease and signs of aging, along with a whole host of other plum benefits. That's not to mention prunes and prune juice, which come from dried plums and help regulate digestion.

When you dig a little deeper into plum nutrition, it's easy to see why this fruit is valued in traditional medicine for its healing and nourishing effects. Read on to learn more about this wonderful fruit and the plum benefits you can get from eating it.

What are Plums? Types of Plums

A plum is a fruit of the subgenus and genus Prunus. 

Plus, they contain several antioxidants and are considered a top antioxidant food, accounting for the numerous plum benefits. Plums and prunes are both known for their laxative effect. That is attributed to various compounds present in the fruits, such as dietary fiber, sorbitol and isatin. Because they aid the digestive system, prunes and prune juice are often used to help regulate the functioning of the digestive system.

A 2013 paper published in Critical Reviews in Food and Science Nutrition suggests that snacking on dried plums may increase satiety and reduce the subsequent intake of food. Thus, the plum benefits health by helping control obesity, diabetes and related cardiovascular diseases. Despite their sweet taste, dried plums do not cause a major rise in blood glucose and insulin after meals, and plum benefits don’t end there.

Dried plums also affect the gastrointestinal tract by preventing constipation and possibly colon cancer. The bioactive compounds in dried plums, and their metabolites, may also act as antibacterial agents in both gastrointestinal and urinary tracts.

You may have also heard of umeboshi plums, which are a staple in Japanese cuisine. Umeboshi plums are also called sour plum or Japanese plum. However, they are made from dried and pickled ume fruit, which is closely related to the apricot.

There's also the kakadu plum, but this type of plum is actually more similar to an almond. It stays on the kakadu plant after ripening and has a similar size to an olive or cherry.

Top 9 Plum Benefits

1. High Source of Antioxidants

One major plum benefit is its powerful antioxidant properties. Plums contain vitamin C and phytonutrients, such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic and chlorogenic acid. High-antioxidant foods help prevent certain types of cell damage, especially those caused by oxidation.

When certain types of oxygen molecules are allowed to travel freely in the body, they cause what is known as oxidative damage or the formation of free radicals. Free radicals are very dangerous to the body's tissues and have been connected to serious health conditions like cancer and premature aging. The body uses antioxidants to prevent itself from the damage caused by oxygen.

A 2009 study published in the Journal of Medicinal Food suggests that plums are rich in natural antioxidants and protect granulocytes (a type of white blood cells) from oxidative stress. The study was designed to test the antiradical activity of seven varieties of plums. Their protective effects against oxidative stress were comparatively evaluated in the white blood cells of mice. Researchers concluded, The results suggest that individual polyphenolics contribute directly to the total protective effect of plums.

Some other benefits of eating plums and other antioxidant foods include slower aging, glowing skin, reduced cancer risk, detoxification support and longer life span.

2. Aids Digestion

Plums are a good source of dietary fiber and help regulate the digestive system. Dried plums, or prunes, in particular, are more effective in aiding digestive disorders like constipation. Consuming plums and other high-fiber foods twice a day may help treat constipation. This is because plums have both soluble and insoluble fiber.

Soluble fiber, which is found in the pulp of a plum, dissolves into a gluey mass. This mass traps fats, sugars, bacteria and toxins and helps move them out of the body. It breaks down carbohydrates, lowers bad cholesterol levels and improves cardiovascular health.

Insoluble fiber, found in the skin of a plum, doesn't dissolve. Its stiff components scrub the digestive tract lining  removing mucoid plaque, trapped toxins and other material. Thus, plum benefits include being one of the best natural constipation remedies, promoting bowel regulation and steady blood sugar.

A 2016 study published in Molecular Nutrition and Food Research found that the carotenoids and polyphenols found in plums (and cabbages) reduced gastrointestinal inflammation and stimulated digestion.

3. Lowers Cholesterol

Dried plums also lower cholesterol levels naturally. The presence of soluble fiber in prunes can help lower LDL cholesterol by interfering with the absorption of dietary cholesterol.

Prunes lower cholesterol by binding to bile acids and removing them from the body. These bile acids are compounds that are used to digest fat. They are made by the liver from cholesterol. When they're removed from the body, through stool, the liver must create new bile acids. This uses up more cholesterol, resulting in the lowering of cholesterol in circulation.

4. Improves Cardiovascular Health

The flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin and catechins present in plums have anti-inflammatory effects on the different bodily cells. Anti-inflammatory foods help prevent health conditions such as high cholesterol, diabetes and cardiovascular diseases.

The vitamin K present in plums is also beneficial to the heart, so consider addressing the all-too-common vitamin K deficiency right away. This vitamin has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks. It works by carrying calcium out of the arteries and not allowing it to form into hard, dangerous plaque deposits. Vitamin K helps prevent hardening of the arteries because it can keep calcium out of your artery linings and other body tissues, where it can cause damage.

Some studies show that vitamin K is a critical nutrient for reducing inflammation and protecting cells that line blood vessels, including both veins and arteries. Consuming proper levels of vitamin K is important for preventing high blood pressure and decreasing the chances of cardiac arrest. A promising 2014 study published in the Journal of Nutrition found that dietary intake of vitamin K is associated with a reduced risk of cardiovascular, cancer or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.

An animal study conducted at the University of Minnesota found that when mice were fed diets containing 0.15 percent cholesterol and dried plum powder for five months, the dried plum powder appeared to help slow the development of atherosclerosis, which is the primary cause of heart disease and stroke.


5. Supports Cognitive Health

The phytonutrients present in plums serve as one of the major plum benefits because they help reduce inflammation in neurological areas, and they improve the ability to learn and retain information. This means that plums help prevent age-related neurodegenerative disorders, serving as natural treatments for Alzheimer's and Parkinson's diseases.

A 2015 study published in the British Journal of Nutrition states that aging accompanied by a decline in cognitive performance may be a result of the long-term effects of oxidative stress on neurologic processes. The study was designed to observe the effects of polyphenol-rich Oriental plums on cognitive function and the disposition of protein expression in the brain of mice that were fed a high-cholesterol diet for five months.

The results showed that cholesterol concentrations in both the blood and the brain were significantly higher in the group eating a high-cholesterol diet when compared to the control and high-cholesterol diet with Oriental plums groups. Researchers conclude that incorporating Oriental plums into a high-cholesterol diet can improve some of the symptoms of neurodegenerative conditions (or neurons in the brain).

6. Aids Skin Health

The vitamin C content in plums serves as a benefit to the skin and blood vessels. A 2007 study published in the American Journal of Clinical Nutrition evaluated over 4,000 women ages 40-74 and found that higher vitamin C intakes lowered the likelihood of a wrinkled appearance, dryness of the skin and helped naturally slow aging.

A scientific review published in 2017 indicates that vitamin C is important for the maintenance of skin. It works as a protective factor against UV-induced photodamage and stimulates collagen synthesis.

Vitamin C is used to form an important protein that helps make skin, tendons, ligaments and blood vessels. It helps heal wounds, and it forms scar tissue. There is even some evidence that using vitamin C skin cream can decrease the amount and duration of skin redness following cosmetic skin procedures, such as wrinkle or scar removal.

7. Boosts Immune System

The vitamin C content in plums is beneficial to individuals whose immune systems are weakened due to stress. Considering that stress has become a common condition in our society, a sufficient intake of vitamin C foods can serve as an ideal tool for one's overall health.

A 2006 study published in the Annals of Nutrition and Metabolism states that vitamin C contributes to maintaining the redox integrity of cells and thereby protects them against reactive oxygen species generated during the respiratory burst and in the inflammatory response.

The results of the study, testing the effects of vitamin C and zinc on clinical conditions, found that adequate intakes of vitamin C and zinc improve symptoms and shorten the duration of respiratory tract infections, including preventing the common cold. Furthermore, vitamin C and zinc reduce the incidence and improve the outcome of pneumonia, malaria and diarrhea infections, especially in children in developing countries.

8. Reduces Risk of Diabetes

Diabetes is an illness that causes elevated blood sugar levels. If the pancreas does not produce proper amounts of insulin, or if our cells cannot properly process insulin, it results in diabetes. Because the glucose is not properly utilized, it accumulates in the bloodstream, resulting in the common indicator of diabetes: high blood glucose or sugar.

Plums have a low glycemic index, and plum extracts aid in the reduction of blood glucose and triglyceride levels in the body. The presence of flavonoids is another plum benefit because they protect the body against insulin resistance. It's also the presence of soluble fiber in plums that helps normalize blood sugar levels and serves as a natural remedy for diabetes. Soluble fiber helps the stomach empty at a slower rate. This affects blood sugar levels and has a beneficial effect on insulin sensitivity. It also helps control diabetes.

Results from three prospective longitudinal cohort studies show that greater consumption of specific whole fruits, including prunes and plums, is associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice is associated with a higher risk. 

9. Boosts Bone Health

The polyphenols and potassium in plums are beneficial to the bones because they enhance bone density and prevent bone loss. This can be extremely helpful for people with osteoporosis. The potassium found in plums is needed to help protect bones from becoming weak and prone to breaks or fractures. When people have low potassium levels, their bones are not properly buffered from the effects of sulfer acids, and they can become demineralized, weak and porous. This is what increases the risk for osteoporosis and fractures. 

Osteoporosis is when small holes or weakened areas are formed in the bone that can lead to fractures, pain and even a Dowager's hump. It's generally seen in older women over the age of 50. The main causes of osteoporosis include aging, emotional stress, nutritional deficiencies and hormonal imbalances. Plums, and other high-potassium foods, serve as a natural treatment for osteoporosis because they help strengthen bones and improve bone formation.

Plum Benefits: Plum Nutrition Facts

The many plum benefits are a result of its vitamin and mineral content. Plums not only aid digestion, but they're also known to improve cardiovascular health, boost the immune system, aid skin health, fight free radicals and lower cholesterol.

One cup (about 165 grams) of sliced plum has about:

76 calories
19 grams carbohydrates
1.2 grams protein
0.5 gram fat
2.3 grams dietary fiber
15.7 milligrams vitamin C (26 percent DV)
10.6 micrograms vitamin K (13 percent DV)
569 international units vitamin A (11 percent DV)
259 milligrams potassium (7 percent DV)
0.1 milligram copper (5 percent DV)
0.1 milligram manganese (4 percent DV)

In addition, plums contain some vitamin E, thiamine, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus and zinc. 

August 21, 2022 Reading time: 18 minutes

Zucchini Nutrition - Low in Calories & Loaded with Anti-Inflammatory Properties

Zucchini, also called courgette in some parts of the world, is believed to have been first cultivated up to 10,000 years ago. Originally grown in parts of South America, at the time zucchini was primarily grown for its beneficial seeds, since the wild variety didn't have much flesh and tasted very bitter. In fact, the ancient zucchini vegetable didn't even have much resemblance to the sweeter kind that's available in most supermarkets today, but no matter how you slice it, zucchini nutrition offers plenty of reasons to eat this vegetable.

What is the nutritional value of zucchini? A favorite among low-carb dieters and anyone who wants to lose weight fast, zucchini has a very low score on the glycemic index. Other things to love about zucchini nutrition include the fact that it has a high water percentage; is low in calories, carbs and sugars; and is high in essential nutrients like potassium, manganese, and antioxidants like vitamin C and vitamin A. Zucchini squash, both yellow and green, have even been found to have therapeutic compounds, including lutein, carotene, zeaxanthin and dehydroascorbic acid.

To add more filling volume to your meals with little extra calories, you can use zucchini in a variety of different recipes. Plus, you get a healthy dose of zucchini nutrition added to your dish of choice. Read on to learn more about zucchini nutrition benefits and more.

What Is Zucchini? Types of Zucchini

Zucchini belongs to the species Cucurbita pepo and is related to certain other squashes and pumpkins. Even though most people use zucchini like other vegetables for example, adding to savory dishes with herbs and protein sources botanically speaking, it's actually a fruit.

All summer squashes are members of the Cucurbitaceae plant family, which includes zucchini squash relatives like melon, spaghetti squash and cucumbers. All of these vegetables have similar large seeds and grow above the ground on short plants.

Zucchini comes in dark, light green or white-spotted varieties. Green zucchini are closely related to the hybrid vegetable known as yellow squash (or summer squash) that has a bright golden, yellow or deep-orange color.

Squashes come in two types: winter and summer. While both types share some similarities and benefits, there are a few major differences.

Because zucchini is a type of squash, it has things in common with other commonly eaten winter squashes, including butternut squash and acorn squash. On difference is that zucchini's water content is higher, making it lower in calories/starch/sugar.

Summer squash varieties include green and yellow zucchini, crookneck, delicata, papaya, pear, chayote, cocozella and pattypan squash. Because all summer squash are lower in calories and much lower in natural sugars and starch than winter squash, so they have lower scores on the glycemic index.

All summer squash are technically picked before they fully ripen and become hardened, while winter squashes are harvested when they are more mature and hardened.

Both types of squash groups are good sources of vitamin A and vitamin C, plus potassium and fiber. However, winter squash tends to be higher in these vitamins, particularly vitamin C.

Zucchini Nutrition Facts

How many calories are in zucchini? 

How many carbs are in zucchini? 

Below is a look at zucchini nutrition facts. 

One medium zucchini with skin (approximately 196 grams) has about:

31.4 calories
6.6 grams carbohydrates
2.4 grams protein
0.4 gram fat
2.2 grams fiber
33.3 milligrams vitamin C (56 percent DV)
0.4 milligram vitamin B6 (21 percent DV)
0.3 milligram manganese (17 percent DV)
0.3 milligram riboflavin (16 percent DV)
514 milligrams potassium (15 percent DV)
56.8 micrograms folate (14 percent DV)
8.4 micrograms vitamin K (11 percent DV)
392 international units vitamin A (8 percent DV)
33.3 milligrams magnesium (8 percent DV) 74.5 milligrams phosphorus (7 percent DV)
0.1 milligram thiamine (6 percent DV)
1 milligrams niacin (5 percent DV)
0.1 milligram copper (5 percent DV)
Zucchini nutrition also contains some vitamin E, pantothenic acid, choline, calcium, iron, zinc and selenium.

Is zucchini considered a superfood? It depends on whom you ask. While zucchini nutrition provides a good deal of nutrients, it's not quite as high in vitamins or minerals as other vegetables, such as kale, broccoli, asparagus or spinach.

Zucchini Nutrition: Top 9 Zucchini Benefits

1. High Source of Antioxidants and Vitamin C

When it comes to disease prevention, what are the health benefits of zucchini nutrition? Seeds from various squash vegetables are known to hold many types of phytonutrients that can help fight inflammation and oxidative stress. Some of these antioxidants include vitamin C, vitamin A, superoxide dismutase (SOD), glutathione peroxidase (GSHpx) and glucose-6-phosphatase (G6Pase).

In many nations, summer squash is a primary source of carotenoid antioxidants, including alpha-carotene and beta-carotene. Much of the antioxidant content is held within zucchini's skin, so it's a good idea not to peel your squash.

One medium zucchini has over 50 percent of your daily vitamin C needs. Vitamin C foods can help maintain the crucial lining of your blood cells, lower blood pressure, and protect against inflammation and clogged arteries. Seeds from squash plants also have a long history of use in traditional and folk medicines when it comes to immune system boosting. Historically, seeds from squash were believed to be antimicrobial and offer antiparasitic properties, so populations believed that zucchini nutrition positively benefited digestive, nervous, immune and cardiovascular systems.

One 2006 study that investigated the effects of squash seeds (from pumpkin) on immune function found that the raw seeds were effective in alleviating detrimental effects associated with protein malnutrition, free radical damage and oxidation. Pumpkin seed protein isolates hold components that have anti-peroxidative properties that can help improve liver function and detoxification, and researchers believe that, to a somewhat lesser extent, similar benefits exist within seeds of other squash varieties like zucchini.

2. Has Anti-Inflammatory Properties that Can Improve Heart Health

Why is eating zucchini good for you if you're at risk for heart-related problems? 

Zucchini and other squashes are largely made of water and carbohydrates, specifically the type called polysaccharides. Summer squash includes a good percentage of the fiber called pectin, which is a type of beneficial polysaccharide that is linked to improved cardiovascular health and the ability to lower cholesterol naturally.

Pectin fiber, which is also found in apples and pears, is known to improve arterial health and reduce disease-causing inflammation, so it might also offer protection against diabetes and insulin resistance.

Since obesity and heart disease risk factors are often linked, it's beneficial that zucchini can help support weight loss. Studies show that low-sugar and low-carb diets can be effective in body weight management since they positively impact insulin and other hormones. Of course, there are other factors to consider, especially how many healthy sources of fats and fresh whole fruits someone consumes, but zucchini can definitely play a role in a heart-healthy diet that also improves bodyweight.

3. High Source of Potassium

An often overlooked zucchini benefit is the fact that zucchini nutrition is high in the heart-healthy mineral potassium. One cup of cooked zucchini gives you more than 15 percent of your daily value, which is usually more than what's included in the typical multivitamin supplement!

Research suggests that low potassium is tied to imbalances with other minerals that can raise the risk for heart disease and other complications. Potassium can also be a natural way to lower blood pressure because it counteracts the effects of a high-sodium diet. Increasing potassium intake can slash your stroke risk and may also lower your odds of developing heart disease.

4. Helps Improve Digestion

Zucchini benefits digestive health and is often recommended for digestive issues, such as diverticulitis, since it's hydrating and provides essential electrolytes and nutrients. Research suggests that zucchini also offers anti-inflammatory protection within the gastrointestinal tract that can reduce IBS, ulcer-related symptoms and leaky gut syndrome.

There is now mounting evidence to indicate that a compromised epithelial barrier is associated with low-grade immune activation and intestinal dysfunction that can lead to IBS symptoms in some patients. Eating anti-inflammatory foods, such as plenty of non-starchy fresh vegetables, is the first step to lowering body-wide inflammation and gut-related issues.

Zucchini are also very easily digested since they're largely water. They also offer some dietary fiber that can bring natural constipation relief or help treat diarrhea. To obtain the biggest digestive boost, eat the whole vegetable, including the nutrient-rich seeds and skin. You can even add some raw zucchini to your favorite Green Smoothie Recipes.



5. Low in Calories and Carbs

One of the best things about summer squash varieties is that they are very high in water. Including tons of non-starchy veggies in your diet is an effective strategy for naturally reducing calorie intake.

Zucchini nutrition has a low calorie count and help fill you up. You can eat a whole lot at once for little calories. Zucchini is also one of the lowest carb-containing veggies, second to leafy greens. This is one reason why people like to use it in place of noodles or other carbs.

6. Helps Maintain Eye Health

All types of summer squash (and winter squash, too) offer a good dose of phytonutrients, like vitamin C, manganese, beta-carotene, lutein and zeaxanthin, that protect eye health.

Lutein and zeaxanthin are two types of carotenoid antioxidants found in zucchini nutrition that often get attention for defending the eyes from age-related diseases, thus offering natural treatment for macular degeneration, cataracts and glaucoma. They work by protecting the retina, cornea and macula from UV light damage and oxidative stress that can lead to loss of vision and even blindness. In addition to protecting the delicate tissues of eyes, they can keep skin youthful and free from signs of aging, too.

7. Good Source of Energizing B Vitamins

Zucchini is high in B vitamins, including folate, vitamin B6 and riboflavin. B vitamins help support a healthy metabolism since they aid in protein, carbohydrate and nucleic acid metabolism. Obtaining enough B vitamins is important for cognitive health, maintaining an upbeat mood and preventing fatigue.

Folate specifically is tied to cell growth and aids in tissue development and maintenance. Zucchini nutrition is beneficial for women looking to conceive or who are pregnant because folate allows your body to synthesize new DNA and properly conceive. It's also crucial for a healthy pregnancy because it helps prevent birth defects and developmental problems.

8. Can Help Control Diabetes

Apart from weight loss and an increase in physical activity, the development of type 2 diabetes can be prevented by dietary changes.

Can diabetics eat zucchini? You bet. Because zucchini are low in carbs and sugar, and both filling and nutrient-dense, they can play a role in diabetes prevention. (They're also a good choice for any healthy weight loss program for the same reason.) The polysaccharide fibers found in zucchini nutrition and other squash, including pectin, have special benefits for blood sugar regulation. For anyone struggling with diabetes, zucchini can help combat problems controlling blood sugar levels since they're a very low-carb, low-glycemic veggie that helps prevent insulin spikes and dips.

The state of prediabetes is characterized by an increase in insulin resistance and a decrease in pancreatic beta cell function. The early stages of type 2 diabetes can be identified by an impaired glucose tolerance or by an impaired fasting blood sugar. Research shows that a diet with high dietary fiber intake of more than 30 grams per day can be a simple and effective preventive approach.

Consuming high-fiber foods has many positive effects on the physical health status in addition to blood sugar control. It also positively impacts the gastrointestinal tract, has potential to support weight reduction, and can improve disturbances of carbohydrate and fat metabolism that might lead to heart disease.

9. Might Help Balance Thyroid and Adrenal Function

A 2008 study done by the Endocrine Research Unit at Devi University in India found a high presence of polyphenols and ascorbic acid in extracts taken from the peel of zucchini and other squash vegetables. When the researchers tested the effects of using these extracts in rat studies, the group supplementing with squash extract showed beneficial effects in regard to thyroid, adrenal and insulin regulation. They attributed these improvements to the antioxidant effects of squash's phytonutrient chemicals.

Zucchini Nutrition in Traditional Medicine

Thanks to its carotenoids, vitamin C, phenolic compounds and other minerals, zucchini has a long history of use for promoting health in traditional folk medicine. It's been used to treat colds, alleviate aches, and to speed up recovery from illnesses due to its antioxidant, anti-carcinogenic, anti-inflammatory, antiviral, antimicrobial and analgesic activities.

In Ayurvedic medicine, zucchini is considered a cooling vegetable that is easy to digest and ideal for the hot months of the year. It's recommended for people dealing with constipation, fluid retention, bloating, acid reflux and an upset stomach. Depending on one's dosha (constitution), zucchini may be combined with ingredients like cream, cinnamon, ginger, clove, nutmeg, nettle and onions in order to create a balanced meal. It's used to make healing soups, stir-fries, rice dishes and more.

In Traditional Chinese Medicine, summer squash is considered a yin cooling food. It's used to improve detoxification, quench thirst, relieve irritability, alleviate skin lesions and promote urination if fluid retention is an issue. Because of its water-rich and cooling in nature, zucchini is valuable in hot climates for preventing dehydration and overheating. However, during cold months of the year, consuming too many raw/cooling foods is not recommended because this can damage the spleen and stomach's systems, leading to improper digestion and absorption of food.

Zucchini vs. Squash vs. Eggplant vs. Cucumber

What's the difference between zucchini and yellow summer squash (often just called squash)? There isn't much difference when it comes to their nutrient content, although the two have some differences in taste and size. Green ones are usually longer, while yellow ones are typically wider and shorter. In terms of taste and texture, yellow squash is considered to be sweeter, while green zucchini is usually a bit crunchier.

Eggplant and zucchini are both low in calories. Compared to zucchini nutrition, eggplant nutrition is a bit higher in fiber and carbohydrates, although not by much. Zucchini is a bit higher in phosphorus and potassium and considerably higher in vitamin C and vitamin A. One thing that makes eggplant unique is a compound called delphinidin, a plant pigment that gives eggplant its deep purple color and may help prevent certain types of cancer, such as lung, breast and ovarian cancers.

Cucumber and zucchini are in the same plant family and have a similar appearance, but the two are different in terms of texture and nutritional value. Cucumbers (considered types of gourds) have a waxy, bumpy exterior, while zucchinis have a rough and dry exterior. Cucumbers are typically juicy, cool and crisp, while zucchini is a bit starchier and heartier. Another difference is that the flowers of the cucumber plant are not edible while the flowers of the zucchini plant are edible. Cucumbers are a bit lower in calories and carbohydrates than zucchini since they have a higher water content, but they also provide less vitamin C, vitamin B6 and certain phytonutrients. However, cucumber seeds and peels do have some antioxidants, such as flavonoids, lignans and triterpenes.

Where to Find and How to Use/Cook Zucchini

When shopping for zucchini, you might see it called by a few different names, including crookneck, summer squash or pattypan. Look for zucchini at farmers markets and in nearly any grocery store, usually year-round. It's naturally at its peak during the warmer months, usually throughout the summer (hence its name!).

Most of the time, zucchini are picked when they are considered to still be immature, but a fully ripe zucchini can grow to be the size of a typical baseball bat. Since zucchini is high in water and absorbs a high percentage of the compounds from the soil it grows in, purchasing organic summer squash is the best way to obtain plenty of nutrients and lower your risk of contaminants and pesticides.

Zucchini Side Effects and Precautions

Zucchini is well-tolerated by most people and isn't likely to cause digestive issues or allergic reactions. It's even suitable for babies, toddlers and children since it's soft, mild-tasting and easy to disguise in recipes.

One potential issue is that a small percentage of zucchini and yellow squash grown in the U.S. are genetically engineered, according to the Environmental Working Group. (16) Since U.S. law does not require labeling of genetically engineered produce, if you want to make sure to avoid all engineered products, you should purchase organically grown produce whenever possible or items bearing the Non-GMO Project Verified label.

Summer squash does contain measurable amounts of oxalates, which are natural substances found in plants and other foods that can cause health problems in people with certain existing conditions. If you have untreated kidney or gallbladder problems, you might want to avoid zucchini or speak with your doctor since oxalate foods can sometimes complicate these issues due to their impact on calcium absorption within the body.

Final Thoughts on Zucchini Nutrition 

Zucchini and all summer squashes are members of the Cucurbitaceae plant family, which includes vegetables (technically fruits) like cucumber, squashes and pumpkins.

Zucchini has a very low score on the glycemic index and a high water percentage; is low in calories, carbs and sugars; and is high in essential nutrients like potassium, manganese, and antioxidants like vitamin C and vitamin A.

Zucchini contains beneficial antioxidants, including lutein, carotene, zeaxanthin and dehydroascorbic acid, especially in its seeds and skin.

Benefits of zucchini nutrition include supplying vitamin C and antioxidants, having anti-Inflammatory properties that support heart health, supplying potassium and B vitamins, improving digestion, supporting eye health, protecting against diabetes, and supporting thyroid/adrenal function.

August 21, 2022 Reading time: 12 minutes

Caraway Seeds Support Weight Loss, Blood Sugar & More

Perhaps most well-known as a central ingredient in soda bread and rye, caraway seeds are a powerful spice that bring a mix of flavor, aroma and health benefits to the table. In addition to being high in disease-fighting antioxidants, emerging evidence also shows that caraway seeds may promote healthy digestion, increase weight loss and help keep blood sugar levels stable.

So what is caraway seed used for, and why should you consider upping your intake of this stellar spice cabinet staple? Here's what you need to know.

What Are Caraway Seeds?

Caraway, also known as Persian cumin, meridian fennel or its scientific name, Carum carvi, is a plant that is closely related to carrots, parsley, celery, coriander and cumin. It has feathery leaves and produces small pink and white flowers — as well as a crescent-shaped fruit, which is also known as the caraway seed.

Caraway seeds have a strong, pungent flavor and aroma. This is due to the presence of compounds such as limonene, carvone and anethole. They are often used whole in desserts, salads, soups, stews and baked goods. The essential oils of the fruit are also extracted and used in many commercial products, such as medications and flavored liqueurs.

Some of the potential caraway seeds benefits include increased weight loss, decreased blood sugar and improved digestive health. They are also a great source of several important vitamins, minerals and antioxidants, making them an excellent addition to a well-balanced, healing diet.

Health Benefits
High in Antioxidants
Support Digestive Health
Promote Weight Loss
May Help Fight Cancer Cells
Could Prevent Seizures
Stabilize Blood Sugar

1. High in Antioxidants

Caraway seeds are loaded with antioxidants. These powerful compounds help fight free radicals and prevent damage to the cells. In addition to neutralizing free radicals and reducing oxidative stress, antioxidants are thought to aid in the prevention of chronic conditions, such as cancer, diabetes and heart disease.

Interestingly enough, one animal model published in the Journal of Pharmacy and Pharmacology found that supplementing with caraway seeds was able to significantly increase serum antioxidant levels in rats. Although more research is needed to understand the effects on humans, this could potentially have far-reaching effects on health and disease.

2. Support Digestive Health

Caraway seeds have long been used as a natural remedy for digestive issues, such as gas, bloating and constipation. This is thanks in part to their high fiber content. Just one tablespoon supplies 2.5 grams of fiber.

Fiber passes through the digestive tract very slowly and helps add bulk to the stool to relieve constipation and support regularity. Studies show that upping your intake of fiber can aid in the treatment of constipation, hemorrhoids, diverticulitis and intestinal ulcers. One human study even found that caraway oil was effective at reducing symptom severity and providing relief for patients with irritable bowel syndrome.

3. Promote Weight Loss

Caraway seeds can be a great addition to a healthy diet to help curb cravings, reduce appetite and boost weight loss with minimal effort required. According to a 2013 study published in the journal Evidence-Based Complementary and Alternative Medicine, supplementing with caraway extract for 90 days resulted in a significant reduction in weight and body fat of participants, even with no other changes to diet or exercise.

Another study had similar findings, reporting that consuming 30 milliliters of caraway extract led to significant reductions in appetite, carbohydrate intake and body weight after just 90 days.

4. May Help Fight Cancer Cells

Caraway seeds contain a highly concentrated amount of antioxidants, which are powerful compounds that help neutralize free radicals and reduce the risk of chronic disease. Thanks to their rich content of antioxidants, caraway seeds are believed to have potent cancer-fighting properties.

For example, one animal model out of India found that supplementing with caraway extract was effective at improving antioxidant status and preventing lesion formation in rats with colon cancer. Another animal study also found that consuming caraway seeds helped block the growth of new tumor cells in the colon.

5. Could Prevent Seizures

Although research is still limited, some studies show that caraway seeds could have anti-convulsant properties and may help protect against seizures. One animal model conducted by the Shiraz University of Medical Sciences showed that administering the extracts and essential oils of caraway seeds to rats helped prevent several different types of seizures. However, more research is needed to determine whether these effects apply to humans as well.

6. Stabilize Blood Sugar

Some research suggests that adding caraway seed to your diet can help regulate blood sugar levels to protect against diabetes symptoms, such as increased thirst, fatigue and unintentional weight changes. In fact, one animal model out of Morocco showed that administering caraway seed extract to diabetic rats was effective at lowering blood sugar levels.

Plus, caraway seeds are also a great source of fiber. Fiber can have a powerful impact on blood sugar control and can help slow the absorption of sugar in the bloodstream to keep blood sugar levels stable.

Nutrition Facts

Caraway seeds are considered a nutrient-dense food. This means they are low in calories but pack a good amount of fiber and antioxidants into each serving. They also contain several important micronutrients, including iron, magnesium, phosphorus and zinc.

One tablespoon (about 6 grams) of caraway seeds contains approximately:

21.6 calories
3.2 grams carbohydrates
1.3 grams protein
0.9 gram fat
2.5 grams dietary fiber
1.1 milligrams iron (6 percent DV)
44.8 milligrams calcium (4 percent DV)
16.8 milligrams magnesium (4 percent DV)
36.9 milligrams phosphorus (4 percent DV)
0.1 milligram manganese (4 percent DV)
87.8 milligrams potassium (3 percent DV)
0.1 milligram copper (3 percent DV)

In addition to the vitamins and minerals listed above, caraway seeds also contain a small amount niacin, vitamin B6, folate, vitamin A, vitamin C, vitamin E, choline, zinc and selenium.

Uses in Traditional Medicine

Traditionally, caraway seeds were served to promote digestion following a hearty meal. Thanks to their medicinal properties, they have also been used in several holistic forms of medicine and are considered one of the top herbs and spices for healing.

In Ayurvedic medicine, for example, caraway seeds are used to detoxify the body, stimulate digestion and increase circulation. They are thought to alkalize the body, decrease feelings of pain, settle the stomach and soothe cramps.

Meanwhile, in Traditional Chinese Medicine, caraway seeds are considered warming and pungent. They are also used to circulate qi, the vital energy of all living things. Caraway seeds are sometimes used to treat liver qi stagnation, which can cause issues like mood changes, constipation, abdominal pain and decreased appetite.

Caraway Seeds vs. Fennel Seeds vs. Cumin Seeds

Caraway, fennel and cumin seeds all share similarities in terms of taste and aroma, but there are several distinct differences between these three common kitchen ingredients.

What is fennel? 

August 21, 2022 Reading time: 22 minutes

Lentils Nutrition: Weight & Blood Sugar Supporter or Digestion Disruptor?

Why are lentils good for you? Lentils nutrition benefits include the ability to improve and maintain heart health, help you to lose weight in a healthy way, fight blood sugar fluctuations that can lead to diabetes or low energy levels, and improve digestive health, too.

Lentils have been a staple of Middle Eastern and Indian cuisine for thousands of years. In fact, lentils go back to Neolithic times and are believed to be one of the oldest crops there is. Records show that in the Near East, lentils were eaten as far back as 6,000 to 13,000 years ago!

Today, lentils are enjoyed all over the world in many types of recipes. They are one of the best all-natural meat substitutes and loved by vegetarians because they're a great protein food, are rich in nutrients and have a hearty, dense texture.

Even though lentils nutrition benefits are so impressive, Americans typically don't eat anywhere near the amount of lentils, or other legumes for that matter, that many other countries do. For example, a survey done in 2002 and published in the Journal of the American Dietetic Association found that only about 8 percent of adults eat beans, lentils or other legumes on any given day despite how readily available and nutritious they are.

Aside from their high supply of nutrients, what's another benefit of including protein-packed lentils in your diet regularly? They're dirt cheap and very versatile. A big batch of dry lentils costs only dollars. That makes them a great, economic way to add a healthy source of essential minerals, protein and dietary fiber to many types of meals without needing to purchase expensive cuts of meat.

Lentils Nutrition Facts

Lentils are considered a top functional food due to their high nutritive value, polyphenols, minerals, fiber and other bioactive compounds.

One cup (approximately 198 grams) of cooked lentils has about:

230 calories
39.9 grams carbohydrates
17.9 grams protein
0.8 gram fat
15.6 grams fiber
358 micrograms folate (90 percent DV)
1 milligram manganese (49 percent DV)
6.6 milligrams iron (37 percent DV)
356 milligrams phosphorus (36 percent DV)
0.5 milligram copper (25 percent DV)
0.3 milligram thiamine (22 percent DV)
731 milligrams potassium (21 percent DV)
0.4 milligram vitamin B6 (18 percent DV)
71.3 milligram magnesium (18 percent DV)
2.5 milligrams zinc (17 percent DV)
1.3 milligrams pantothenic acid (13 percent DV)
2.1 milligrams niacin (10 percent DV)
0.1 milligram riboflavin (9 percent DV)
5.5 micrograms selenium (8 percent DV)
3 milligrams vitamin C (5 percent DV)
Lentils nutrition also contains some vitamin A, vitamin E, vitamin K, choline and calcium.

As you can see from the lentil nutrition data above, lentils offer a wide range of important nutrients in just a one-cup serving, especially folate, manganese, iron and phosphorus. Many people actually miss out in some key minerals provided by lentils nutrition, resulting in a legitimate iron deficiency and magnesium deficiency. This is why eating lentils often is a great way to cover your bases and prevent deficiencies, especially if you're a vegan or vegetarian.

What Are Lentils? Types of Lentils

The lentil (scientific name Lens culinaris) is a member of the legume plant family and considered an edible, flattened pulse. Lentils grow on a bushy annual plant that produces the edible, lens-shaped seeds within pods.

Lentils are technically a type of biconvex seed since they grow in pods. They differ in size, shape and color. Some are large and flat, while the others are smaller and round. Are lentils a carbohydrate or a protein? They are actually a source of both, providing some plant-based protein and also some starch and fiber.

Today, Canada, India, Turkey, Australia and the U.S. provide the world with the highest amounts of exported lentils. There are many different kinds of lentils available in markets, with colors ranging from brown to green, yellow and red. Lentils also vary in size and appearance, depending on factors like whether or not they've been hulled (or de-shelled) and split. You can find lentils with or without their seed coats, whole or split. These processing techniques also affect how lentils should be cooked.

Some of the most popular types of lentils include:
Brown and green lentils are the most popular types in many countries
Red lentils/Egyptian lentils (usually split and have the most earthy flavor)
Brown/Spanish pardina lentils
French green lentils/puy lentils (which have a dark, speckled, blue-green color)
Black lentils (also called beluga lentils)
Yellow lentils/tan lentils (which are red inside and mostly used in India to make dhal)
Many other varieties (depending on the country)

Top 7 Benefits of Lentils Nutrition

1. Great Source of Filling Fiber

Eating a high fiber diet that includes a variety of whole plant foods is one of the surest ways to fill up and benefit your whole body. Lentils nutrition contains both insoluble and soluble fiber. That means they make you full by expanding in the stomach and absorbing water. Additionally, their fiber can help improve heart, metabolic, digestive and immune function by carrying waste, excess fat and toxins out of the body.

Some of the healthiest populations on Earth, such as those living in the blue zones like Italy and Greece where more people eat a typical Mediterranean diet, regularly eat lentils and experience better overall health benefits because of it.

2. Helps Protect Heart Health

When it comes to heart health, studies show that lentils are one of the best high-fiber foods. In animal studies, they are beneficial for lowering cholesterol and preventing heart disease. A 2017 study published in the International Journal of Molecular Sciences found lentils to be rich in polyphenols. Several studies have demonstrated that the consumption of lentils is connected to reduced risk for chronic diseases, such as diabetes, obesity, cancers and cardiovascular diseases.

Researchers have found that diets high in lentils prevent hypertension and tend to produce more favorable cholesterol levels than diets lower in lentils. Maintaining healthy cholesterol levels reduces damage done to your arteries and prevents dangerous plaque buildup, which greatly lowers your risk of having a heart attack or stroke.

Compared to other types of fatty or processed meats, lentils are also very low in both fat and sodium, other key factors that make up a heart-healthy diet. Diets lower in sodium favor healthy blood pressure levels, as do the many nutrients that lentils provide like folate, potassium and magnesium.

Folate can help lower homocysteine levels, which is known to be a serious risk factor for heart disease, while magnesium and potassium help improve circulation and carry adequate oxygen and nutrients around the body.

3. Can Improve Digestive Health

With such high levels of dietary fiber, lentils should be on everyone's list in order to promote regular bowel movements. The high level of insoluble fiber found in lentils absorbs water in the digestive tract, swelling up and carrying waste out of the digestive tract.

This makes lentils a great digestive regulator and helps potentially prevent constipation, symptoms associated with IBS, inflammatory bowel diseases, diverticulitis and even diarrhea. In order to get the most digestive benefits from lentils nutrition, drink plenty of water so the fiber you consume has plenty of fluid to absorb.



4. Helps Alkalize the Body and Balance Its pH Level

Lentils are one of the most alkaline protein sources there is, which is important for balancing the body's pH level and promoting a healthy gut environment. When the digestive system becomes too acidic from eating processed foods high in sugar or fried foods, for example an imbalance in bacteria develops that can lead to numerous health problems.

Lentils help combat the acidic environment of the gut and promote healthy bacterial growth. This is important for nutrient absorption and naturally preventing IBS, indigestion, constipation and many other diseases, too. Eating an alkalizing diet high in plant foods may help to lower the risk for problems like kidney stones, ulcers and bone loss.

5. Helps Manage Blood Sugar Levels

Research indicates that the high level of soluble fiber found in lentils traps glucose from carbohydrates and slows down digestion. This means lentils can help stabilize blood sugar levels. That is important for preventing energy dips, mood changes, and serious conditions like diabetes, insulin resistance or hypoglycemia.

One of the keys attributes of lentils nutrition is the low starch content. Lentils contain only about 35 percent digestible starch, and the remaining 65 percent is classified as resistant starch, the type that essentially escapes digestion and absorption in the small intestines because a high level of lentils’ carbohydrates and glucose cannot be digested in the body. They have a very low impact on blood sugar compared to refined grains and packaged carbohydrates.

In one 2018 study, replacing half of participants high-glycemic foods with lentils led to significant improvements in blood sugar management, sine lentils had a natural blood glucose -lowering effect. Another study found that various lentil foods prepared with different processing methods (boiling, pureeing, freezing, roasting, spray-drying) all had positive impacts on post-prandial blood glucose response compared to potato-based products.

6. High Source of Plant-Based Protein

Lentils are considered one of the best sources of plant-based protein. As a high-protein food, lentils contain about 18 grams of protein in every one-cup serving — the equivalent to eating about three whole eggs!

They have the third-highest level of protein by weight of any legume or nut, coming just after soybeans and hemp seeds. Lentils can be used in place of meat in many recipes, whether you eat meat or not, in order to increase fiber and nutrient intake.

They're an important source of protein for people who avoid eating animal products because in addition to just keeping someone from becoming protein-deficient, they also provide many minerals. Essential minerals typically found in meat, like iron and B vitamins, may be missing in a vegetarian diet and can lead to adrenal fatigue, mood changes and other symptoms.

7. Can Help You Lose Weight

Why are lentils good for weight loss? With 15 grams of fiber in every one-cup serving of lentils, they're one of the most filling, stick-to-your-ribs foods there is. Lentils are low in calories but high in protein and fiber. This helps make you feel full so you're less likely to snack throughout the day or overeat.

In fact, observational studies published in Advances in Nutrition show a correlation between high lentil (or pulse) consumption and a healthy body weight. Research consistently shows an inverse relationship between pulse consumption and a high BMI or risk for obesity.

Another lentils nutrition benefit when it comes to weight loss? Lentils can help control food cravings for sugar and refined carbohydrates since they help balance your blood sugar levels. Using lentils in place of meat (especially low-quality or processed meats) can cut the amount of saturated fat from your diet while also supplying important nutrients.

8. Improves Immunity and Gut Health

Besides preventing constipation, studies now show that dietary fiber is linked to improved immunity and digestive health. Diets high in fiber are correlated with lower instances of heart disease, cancer, diabetes, arthritis and various digestive disorders.

The fiber present in lentils acts as a prebiotic that helps improve gut health and maintains a healthy microflora environment. This means your digestive system is less susceptible to oxidative damage and toxins, plus better at detoxifying the body and absorbing and using available nutrients from food.

Research also shows that diets high in lentils can positively impact gut health, leading to positive changes like decreased body weight, percent body fat and plasma triacylglycerols. In one study conducted on rats, lentils positively altered intestinal colonization and reduced the presence of pathogens.

In addition, lentils help prevent deficiencies in critical minerals like iron, folate, zinc and manganese that the body relies on to maintain a strong immune system.

Lentil Nutrition in Traditional Medicine

For thousands of years, people have known that lentils are part of a healing diet. They are even considered to be one of the most important Bible foods, mentioned as one of the crops that should be used to make sprouted grain bread.

Historically, people living in India, including those following a traditional Ayurvedic diet, have been some of the largest consumers of lentils. About a quarter of the worldwide production of lentils today comes from India, most of which is consumed there and never exported. Indian diets often include the staple dish called dhal or lentil curry, which is an ancient recipe and part of the everyday diet in India, eaten with both rice and roti. Lentils are also used to provide protein, make stock and thicken recipes.

What are lentils used for in traditional systems of medicine? For vegetarians, beans, dhals and lentils are important sources of nutrition. They provide protein, complex carbohydrates, fiber and vitamins all year long, as they are shelf-stable. They are often combined with grains, vegetables, herbs and spices to increase fiber and antioxidant intake. This is important for reducing inflammation, digestive health, heart health, etc. According to Ayurvedic principles, here are some tips for cooking lentils to improve digestion and nutrient absorption:

Eat well-cooked lentils, which are easier to break down.
Add spices, such as cumin, black pepper, turmeric and ginger.
Store dried lentils in airtight containers at room temperature. Try to use lentils within six months.
Rinse several times before you cook. Ideally try soaking lentils to aid in the cooking process.
Do not add salt or acidic ingredients like tomatoes or lemon juice until the lentils are cooked.

Lentils vs. Beans. vs. Quinoa vs. Chickpeas

What's the difference between lentils and beans and grains?