Spearing Great Health

Who would ever think that an asparagus is a close kin of the lily? Prized as a delicacy ever since the early days of civilization, these brilliantly green crisp spears with the mild, pleasant taste are spring babies favored as a main veggie entree in many parts of the globe. Prepared in a multitude of delicious ways, it is not just another palate pleaser, mind you. Boasting of many healthy benefits, today the asparagus is hailed as one of the most nutritionally balanced veggies in the world.

And what is it about the asparagus that makes it a natural stand-out? Let us count some of its many nutritional benefits: folic acid, potassium, thiamin, Vitamin B6, rutin, and glutathione. But of these nutrients, it is folic acid  hat elevated asparagus to its current status. With 5.3 ounces of folic acid per serving, asparagus covers 60% of the body's daily requirement of the aforementioned nutrient; needed for growth, formation of blood cells, and the prevention of liver sickness. As chronicled in the annals of history, asparagus has been used to address a variety of medical symptoms such as the following: swelling, athritis, rheumatism, and water retention due to PMS among women.

Written By: Maris Modesto

Onions: Nothing to Cry About

Slicing onions could be quite a tearful experience. However, as uncomfortable as it is for the cook's eyes whenever he cuts it up for use in dishes, its health benefits and taste are more than enough reasons to forgo the minor discomfort it brings. Characterized by a strong, pungent flavor and aroma, it's one of the world's staple cooking ingredients.

Lending its robust taste to accentuate the taste of the overall dish, it's hard to imagine how dishes would be like without onions. But beyond flavor, they have been used ever since as a medicinal plant, garnering wide acclaim for its wondrous health benefits in addressing a variety of health-related conditions such as the common cold, heart disease, diabetes, osteoporosis, etc.

Onions come in different flavors and colors—white, yellow, red, and green. Their taste can range from slightly sweet to very pungent. Prepared raw or cooked, they make excellent flavor enhancers for most salads, stir-fried dishes, soups, broiled and boiled dishes, etc. They are categorized as Allium vegetables, hence they are rich in sulfides, sulfoxides, thiosulfinates and other smelly compounds. Their medical potency has been known to combat different bacteria, which includes e.coli, salmonella, and bacillus subtilis. 

Written By: Maris Modesto

Packaged Foods Need Not be Bad

For so long, packaged food has endured a bad rep in terms of nutrition. It could be because of the preservatives or the high fat and sodium content. Either way, it seems that packaged goodies have been vetoed by the health community.

But the fight isn't over for packaged food. Here are five packaged treats that taste good and are good for you, health experts agree:

Greek yogurt. Greek yogurt is creamier, and richer in protein than American brands. Pick a non-fat, sugar-free brand with real fruit for a really kicking dessert.

Vegetable frozen dinner. Frozen dinners have evolved from fatty choices to roasted vegetables. Opt for a vegetable frozen dinner for a quick meal that's good for your ticker.

Canned and vacuum-packed fruits. Canned fruits may be better for you than fresh fruit provided that they are packed in juice or frozen. They are packed at the peak of ripeness and are bursting with vitamins.

Salmon burgers. Frozen salmon burgers are great sources of omega-3 fatty acids and are perfect for people who don't like fish.

Pita chips and hummus dips. Baked pita chips and hummus dip have the crunch and texture of regular potato chips without the extra fat. 

Written By: Kristine Gonzaga

Get More Omega-3 in Your Diet

Omega-3 fatty acids can do a lot for your body. Omega-3 fatty acids can reduce inflammation, keep your blood from clotting excessively, lower the amount of lipids circulating in the bloodstream, reduce the risk of becoming obese and improve the body's ability to respond to insulin. These fatty acids also help prevent cancer cell growth. Introduce more omega-3 fatty acids in your diet with these tips:

1. Eat more fish.
Oily fish, that is. Salmon, sardines, and tuna are your best bets. These lean protein sources are rich in omega-3 fatty acids. They are also very versatile and easy to prepare. Include fish in your salad, pan fry or grill it for your main course, or hit it with tomato sauce for an easy pasta sauce.

2. Gobble whole grains.
Whole grain is good for you for fiber. But whole grain flaxseed is even better because it's loaded with omega-3. Mix it with your yogurt, top your cereal with it, or eat it as a snack to boost omega-3 intake.

3. Go nuts.
Walnuts are a great source of omega-3 fatty acid. Coat your fish in them, eat them as a snack, toss them into salads, or turn them into desserts.

Written By: Kristine Gonzaga

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.

Written By: Kristine Gonzaga

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.

 

Written By: Kristine Gonzaga

Brussels Sprouts: Why You Shouldn't Toss Them Out

When you were a kid, you're most likely guilty of this crime: Tossing the Brussels sprouts back into the serving dish when your mom wasn't looking. If you're still doing that - shame on you! - you are missing out on a lot of nutrients.

Cousin to broccoli and cabbage, Brussels sprouts are loaded with phytochemical nutrients. Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defence systems to protect against disease, including cancer. Scientists have found that sulforaphane, one of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus, helping to clear potentially carcinogenic substances more quickly.

The hearty vegetable also provides plenty of vitamins A and C, two powerful antioxidants that may help reduce the risk of some cancers. In addition, vitamin A boosts immune-system function and promotes healthy, resilient skin. Folate, another heart-healthy nutrient found in the sprouts, may protect against cognitive decline and is essential for pregnant women, as it helps prevent birth defects.

Buy Tip: Choose sprout heads of roughly the same size so they'll cook evenly. Avoid those with excessive leaf perforations; they may contain common garden pests.