Thursday, June 10, 2010

Basil: More than Just Pesto

The round, often pointed, leaves of the basil plant looks a lot like peppermint to which it is related. Its highly fragrant leaves are used as a seasoning herb for a variety of foods, but has become ever popular as the main ingredient in pesto, the mixture of basil, pine nuts and parmesan cheese.

The unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.

Basil is a very good source of vitamin A. Called "pro-vitamin A," since it can be converted into vitamin A, beta-carotene is a more powerful anti-oxidant than vitamin A and not only protects epithelial cells from free radical damage, but also helps prevent free radicals from oxidizing cholesterol in the blood stream. Only after it has been oxidized does cholesterol build up in blood vessel walls, initiating the development of atherosclerosis, whose end result can be a heart attack or stroke.

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Wednesday, June 2, 2010

Pining for Spinach

Popeye has the right idea when he started chugging down canned spinach. And the resulting strength is not that misleading apart from the obvious exaggeration. Spinach is really good for you. If the vegetable's deep green color is not confirming enough for you, here are some nutrition facts to sink your teeth into:

Vitamin K. Few sources offer more vitamin K than spinach does. K is essential for blood clotting and bone health. Recent research shows it may also help decrease inflammation, a condition linked to a host of diseases, including Alzheimer's, arthritis, type 2 diabetes, heart disease, and osteoporosis.

Folate. This helps prevent cancers of the cervix and lungs and works alongside vitamin B6 to protect against heart disease.

Vitamin B and C. Eating spinach can also improve your mood. Studies show that both play vital roles in the production of neurotransmitters such as dopamine and serotonin, which are associated with pleasure and keeping depression and anxiety under control.

Aside from being nutritious, spinach is also a palate-friendly vegetable. It's good creamed, scalloped, sautéed, or eaten raw in salads.
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