Tag: anthocyanins

The Elderflower plant and Elderberries

Today’s post is about the Elderflower plant and Elderberries.

We have an elderflower bush in our garden and we know that parts of this plant are reported to be edible and have health benefits. However, we are not sure which parts, how to prepare them or the health benefits.

So, I decided to do the research to find out and, as usual, I am sharing what I found.

First, a bit about the plant

The Elderflower or Sambucus canadensis is a member of flowering plants in the Adoxaceae family. The various species are commonly referred to as elder, elderflower or elderberry. It is a deciduous shrub or small tree which grows from 3 to 4 metres high. It has lacy, umbrella-like sprays of pale flowers that bloom from spring to autumn. The fruit is a dark purple to black berry 3–5 mm in diameter, produced in drooping clusters in the late autumn.

Elders are often grown as a hedgerow plant in Britain since they take very fast, can be bent into shape easily, and grow quite profusely. For this reason, it has gained the reputation of being ‘an instant hedge’. It is not generally affected by soil type and will virtually grow anywhere sufficient sunlight is available. There are indigenous species that grow on the edge of rainforests in NSW and the Otway Ranges in Victoria and are considered important bush foods.

Many species are widely cultivated for their ornamental leaves, flowers, and fruit.

How can the plant be used?

Firstly, caution is advised when consuming this plant as the berries, bark, and leaves are actually, mildly toxic and must not be used in their raw state. Using heat destroys these toxins. Only eat elderberries after boiling them and removing all seeds with a sieve.

The aromatic flowers of the elder bush have been used in kitchens since Roman times and can be eaten raw or cooked. These flat-topped sprays of creamy white flowers have a distinctly musky and sweet fragrance.  The young leaves, by contrast, smell pretty bad. Historically, bunches of the foliage were once tied to the harnesses of working horses to ward off flies.

Historically the elderflower has been used as a medicinal plant by many native peoples and herbalists alike. The traditional uses of elderflower plants involved the whole plant, with elderflower teas, tinctures made from the bark and the fruit used for many ailments.

These plant extracts are used to treat bronchitis, coughs, upper respiratory cold infections, fever.

The berries are edible after cooking and can be used to make jam, jelly and chutney sauce. Also, when cooked, are often used with blackberries and with apples in pies. The flower heads are commonly used in infusions, giving a very common refreshing drink.

Elderflowers are also used to make a cordial that is used as a mixer with gin, ice and soda. They are also used to make Elderflower kombucha, or even Elderflower champagne, a naturally bubbly, lightly alcoholic drink made in a similar way to ginger beer.

Do the berries or flowers have health benefits?

The berries have been found to have a high concentration of compounds such as flavonols, phenolic acids and anthocyanins, which are known for their antioxidant activity. They have greater potential health benefits than blueberries and cranberries. In addition, they are very low in calories and have a much higher content of Vitamins A, C and B6 than other berries. They are also high in dietary fibre.

Elderberry extract has been found to help reduce the length and severity of symptoms caused by the influenza virus. Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. In addition, a diet high in flavonoids like anthocyanins has been found to reduce the risk of heart disease.

 

So, the takeaway from this research is that elderberry has been associated with many promising health benefits. When prepared properly, elderberry is a flavourful addition to a healthy diet and a good source of vitamin C, fibre, and antioxidants.

It may also be fun to make some Elderflower Champagne.

Till the next post,

 

Live clean n Prosper

Sources – Wikipedia – Renaissance Herbs – The Mudbrick Herb Cottage – Jamie Oliver – Healthline –

Cherries – The Healthy Christmas Treat

Todays post is about Cherries.

In my last post about Gout I mentioned that eating Sour Cherries could assist with this condition. With Christmas approaching, these fruits are popping up in our supermarkets. I thought some research into cherries was a good idea.

Here is what I found out.

First of all, there are two main cherry species:
Sweet Cherries (Prunus avium L.), which are what we often see in the supermarket, sold as generic fresh cherries.
Sour Cherries (Prunus cerasus L.) are mostly used in processed products such as frozen, canned, and juices or typically preserved for cooking purposes or for making cherry brandy.

Within these two species, there are more than 80 different varieties of cherries grown within Australia. Different varieties are harvested at different times. This means that different varieties of cherries are available from November to January.

Are they healthy?

Overall cherries are a good source of vitamin C, potassium, fibre, and other nutrients that the body needs to function optimally. They are packed with antioxidants and anti-inflammatory compounds. The amount and type  of antioxidant can vary, depending on the variety.

It is the unique combination of these vitamins, minerals, anti-oxidants and anti-inflammatory compounds which act together. This enables cherries to deliver health benefits not available in supplements.

These little stone fruits contain powerful antioxidants called anthocyanins, which provide a variety of health benefits, and give cherries with their rich red colour.

Research conducted by the USDA Human Nutrition Research Centre on Ageing at Tufts University, confirmed sour cherries contained similar or higher amounts of antioxidants compared to blueberries, blackberries, strawberries and raspberries.   At least one serving of cherries (100 grams) per day is required. Though additional servings do deliver more benefits.

What are the health benefits?

The health benefits of antioxidants are wide ranging. The flavonoids found in cherries and other fruits help reduce and combat oxidative stress, a condition that is linked to multiple chronic diseases and premature ageing.

Antioxidants are necessary to clear the body of damaging free radicals and they are most effectively acquired through diet. If we don’t consume enough antioxidants, damage can occur. This can lead to degeneration and disease including cardiovascular disease, arthritis, cancer, inflammatory conditions and neurological diseases.

Other studies have found that eating cherries effectively reduced inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.

Plus, they can decrease uric acid levels in the body, making them especially beneficial for those with gout.

Overall, research has confirmed that cherries have significant health benefits. Such as slowing or inhibiting the progression of cancer, ageing, neurological diseases, cardiovascular disease and inflammatory conditions.

What about tart or sour cherries?

Tart cherry juice and concentrate have been found to accelerate muscle recovery and decrease exercise-induced muscle pain. It has also been found to prevent strength loss in elite athletes, such as cyclists and marathon runners.

Eating sour cherries or drinking tart cherry juice may also help improve sleep quality. This may be attributed to the fruit containing melatonin, a substance that helps regulate the sleep-wake cycle. This is why sour cherry concentrate is often included in sleep supplements.

So, not only do cherries contain several powerful plant compounds that can help reduce inflammation, but also eating them may improve sleep, slow ageing, and assist exercise recovery.

Sounds like a lot of good reasons to enjoy these delicious red fruits this Christmas.

Enjoy.

Till the next post,

Live clean n prosper.

Sources – (The Victorian Cherry Assoc – Healthline )

The Queensland Davidson Plum

Todays’ post is about the Queensland Davidson Plum. We have just spent a week holidaying in Cairns and this fruit makes a regular appearance on restaurant menus.

 I didn’t know a lot about this native fruit, which is considered highly nutritious. I have done some research and here is what I found.

 The Davidson plum is an Australian Native food with it’s earliest known mention by ‘The Gardeners Chronicle’ in 1876.

 There are several species of Davidson Plum, naturally growing from far-northern New South Wales to tropical north Queensland.

The species found mainly in N.S.W is Davidsonia jerseyana and is classified as endangered. The Davidson plum commonly found in Queensland, Davidsonia pruriens, is not.

More about the Qld variety

This species of rainforest tree naturally grows in the coastal and upland rainforests of northeast Queensland. The species is also grown commercially in mid-north coastal areas of New South Wales and on the Atherton Tableland in north Queensland. The Queensland Davidson’s plum, is a taller tree than the other species, reaching up to 12 metres high.

 Its fruit is larger, firmer and generally grows on the upper branches of the fruit tree, rather than along the trunk. The fruit superficially resembles the European plum and contains 2 flat fibrous seeds.

 Davidson plums are not often eaten as fresh fruit due to the intense fruit acid and low sugar content. This gives them a sour taste with a slight bitterness.

 All the health benefits

 The flavour of the fresh fruit may not be popular, however the fruit has other properties that have contributed to its demand.

 The deep, dark purple fruit with blood red flesh contains high levels of anthocyanins, natural pigments that are strong antioxidants. An antioxidant powerhouse, the plum has levels higher than the blueberry, which is renowned worldwide as the ‘health-promoting fruit’.

 Antioxidants hold a number of benefits for human health, potentially preventing and delaying diseases such as Alzheimer’s disease, autoimmune and cardiovascular disease, cancer, and diabetes.

 The substantial amount of antioxidants means you only need to consume small amounts and still receive the equivalent nutritional benefits compared to other fruit and vegetables.

 The Davidson plum also contains very high levels of potassium. Potassium helps our muscles move, our nerves work and our kidneys filter out toxins. It also plays a vital role in our metabolism.

A good source of Vitamin C, almost 100 times the amount found in oranges.

They are also a unique dairy-free source of calcium and contain significantly more lutein than an avocado (thought to be the primary source of lutein). Lutein is a carotenoid vitamin that plays an important role in eye health.

 The skin of the Davidson plum contains the majority of the nutrients, so it is recommended to consume the fruit in full for all the benefits.

 Food uses

 Davidson plums are usually combined with other ingredients to balance out their intense, tart flavour. The intense burgundy colour of the plum can act as a natural food colorant giving it many uses in food manufacturing industries.

 As a fresh fruit they are used in a range of sweet and savoury preparations. Davidson plums can be cooked down to make sauces, preserves, chutneys, and pie fillings. They can be macerated or pressed to make marinades, glazes, and dressings. Additionally, they are used to make juice, wine, liqueurs, and cordials.

 For convenience, many health food companies are freeze-drying or air drying the fruit and creating powders that can be added to numerous recipes and dishes. These bright powders have been used on cooking shows like Masterchef.

 Studies are also being conducted on the Davidson Plum’s antimicrobial properties, which are thought to act as a natural food preservative.

However you try this amazing fruit, it definitely has some great benefits for our health.

Till the next post,

Live Clean n Prosper

Sources – Wikipedia , Australian Native Food and Botanicals, Specialty Produce, Sustainable Gardening Australia