anti cancer

Spectacular Spinach!

Spinach is bursting with a variety of nutrients which all contribute to its many health benefits. Spinach offers anti-inflammatory, antioxidant, and anticancer protection in addition to its cardio-vascular, bone and eye protective properties.

The key antioxidants in spinach (vitamin A, C, E and minerals zinc and selenium), can help to reduce excessive inflammation in the body. This can help to reduce the risk of many health conditions including cancer and cardiovascular disease.

Recent research has unveiled a new phytonutrient in spinach which is believed to give anti-inflammatory protection to the lining of the digestive tract. Thus possibly helping to alleviate conditions such as IBS, Crohn’s disease and ulcerative colitis. 

Spinach is particularly high in carotenoids which have been shown to have protective properties against progressive prostate cancer. These nutrients are also thought to play a role in preventing eye related problems.

The high vitamin K, calcium and magnesium content of spinach are great for bone health and can therefore help to protect against conditions including osteoporosis.

To cook, lightly steam or boil for 1 minute, add to soups, omelettes, and toss in at the end of a stir fry. Alternatively, try adding spinach to a spicy dhal, superfood salad, or layer up in a veggie lasagne.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Wonderful Wild Garlic

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Wild garlic is more delicately flavoured than its conventional counterpart, with triangular shaped stems and leaves which resemble those of lily-of-the-valley. It has all the outstanding health benefits of cultivated garlic and more!  It’s hard to believe that some farmers’ still consider this plant a pesky weed when top chefs are serving it up in Michelin stared restaurants!

Wild garlic is particularly beneficial for cardiovascular health. It’s has anti-diabetic properties by helping to regulate blood sugar, it can reduce total cholesterol levels whilst increasing the healthy HDL cholesterol and it can reduce total triglyceride levels in the blood (all markers for cardio vascular disease). Recent research also suggests that wild garlic has even better blood pressure lowering properties than conventional garlic.

Further research suggests that the leaves of wild garlic may additionally offer anti- cancer protection.

Wild garlic can be used in almost any meal to create a wonderful aroma and flavour. It is particularly delicious in risotto, stir fries and chopped into omelettes. To promote it’s health benefits further, chop the wild garlic and leave it to sit for a few minutes before adding this culinary delight to the finished dish and serve up.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Brilliant Brussels

Though usually seen as a festive side dish, brussel sprouts are in fact a ‘super veg’, bursting with an amazing variety of beneficial nutrients. It is these nutrients that promote it's wonderful health benefits.

Brussel sprouts belong to the group of vegetables known as the brassica family, which includes broccoli, cauliflower and cabbage. These vegetables share many special properties; however it is thought that the brussel has certain antioxidant nutrients that are unlikely to be found in any other food.

Many studies have been conducted in to the brussel sprout’s anti cancer properties. Chronic inflammation, low antioxidant status and poor liver detoxification may all play a role in the development of cancer. However, it is thought that the antioxidant, anti-inflammatory and detox promoting nutrients packed in to the brussel sprout, contribute to its anti cancer mechanisms.

Avoid overcooking brussels to retain their nutrient status and taste. Cut into four and let them sit for a few minutes before steaming, for optimal health benefits.

Try roasting your brussels with pecans and garlic, tossing them lightly steamed in to a salad, with onion, feta and walnuts or simply steam, dress with olive oil and season.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk