stomach ulcers

Splendid Celery

Celery is often thought of as a crunchy low calorie option due to its high water content. However, this veggie is bursting with numerous vitamins and minerals including molybdenum folate, potassium, manganese, B vitamins and vitamin K. It is also rich in a range of antioxidants and this combination of nutrients can provide us with many surprising health benefits.

The special and varied phytonutrients in celery provide anti-inflammatory and antioxidant protection. New research suggests that some of these phytonutrients actually help to reduce certain inflammatory molecules in the blood, helping to reduce unwanted inflammation in the body.

The anti-inflammatory protection can be particularly helpful in the digestive tract. The pectin based, non-starchy substances contained within celery, protect the digestive tract against inflammation and new research suggests that these substances may decrease the risk of stomach ulcers.

There are specific nutrients in celery that can provide cardiovascular benefits. These nutrients are believed to help our blood vessel walls relax. Consequently the blood vessels may be more flexible and able to enlarge, helping to maintain low blood pressure.

Tip: Make use of the celery leaves as they contain the most calcium, potassium and vitamin C. However use the leaves within 2 days in order to avoid them wilting.

Celery can be thinly sliced and steamed to make celery spaghetti and it is great as crunchy crudités dipped in nut butter, tahini or hummus.  Conversely, this fantastic veggie is just as delightful in chicken or minestrone soup, chopped in to salads, stir fried, roasted, braised or juiced!

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

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Captivating Cabbage!

Cabbage has countless health promoting nutrients and many are shared with other Brassica family vegetables including kale and broccoli. However, cabbage also has its own distinctive nutrients and properties.

Savoy cabbages are particularly rich in the nutrient sinigrin. This has unique anti-cancer properties and is particularly associated with fighting bladder, colon and prostate cancers.

Additionally, cabbage can assist in lowering cholesterol. Specific components of the cabbage fibre, bind with bile acids in our gastrointestinal tract. This promotes bile excretion which as a result lowers cholesterol.

It has long been recognised that cabbage juice helps to heal stomach ulcers. Cabbage is rich in glutamine which helps to heal the lining of the stomach and digestive tract. However, there are other special phytonutrients in cabbage that help to regulate the amount of H. pylori bacteria in the stomach. When populations of this bacterium become too large, the H. pylori can latch on to the stomach lining, which can lead to the development of stomach ulcers.

In order to maximise the health benefits of cabbage, use the steaming or healthy sauté method (i.e. sauté with a little water, broth or stock). To promote the cabbage’s healthful enzyme activity, chop the cabbage and let it sit for 5 minutes before consuming or cooking. However, if you wish to benefit from cabbage’s high vitamin C content, wash and cut just before consumption!

To enjoy, shred in to an Asian salad with onion, coriander, chilli and cashews, add to soups, stews and stir fries or stuff the leaves – Russian style. Alternatively you can ferment your cabbage into some wonderful therapeutic sauerkraut.

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