Tag: antioxidants

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 –

A medicinal plant called Moringa

Todays post is about a medicinal plant called Moringa, or specifically Moringa oleifera.

We were recently made aware of the existence of the plant, which seems to have several medicinal benefits.

So Scott has done research and I have shared some of what he has found.

First, what is Moringa?

It’s a tropical tree that can withstand both severe drought and mild frost conditions. It is widely cultivated across the world and there are several varieties. It is a plant native to India and other countries, however the most studied variety, Moringa oleifera, comes from south Asia. It has many common names, such as mother’s best friend, the miracle tree, the never die tree, the ben oil tree and is also often called the drumstick tree or ‘horseradish tree’ because of its skinny, foot-long pods.

Moringa is an important food source in some parts of the world. It can be grown cheaply and easily, and retains much of its nutritional value when dried. Almost all of the plant is edible and every part of the tree is suitable for either nutritional or commercial purposes.

It has a long history

Moringa oleifera is a plant that has been praised for its health benefits for thousands of years. It was discovered in northern India around 2000 BC. Traditional doctors quickly discovered its medicinal impact and called it “The Miracle Tree”. Aristocracy and members of royal families were taking Moringa for its beneficial effects on mental alertness and healthy skin.

The ancient Egyptians highly valued Moringa oil or Ben Oil, which was used instead of sunscreen. However, it was the ancient Greeks, who discovered a number of other valuable Moringa effects on human health.

Today, you can find quality Moringa in Australia, the Philippines, eastern India, China, South Africa and Southeast Asia.

So, what are its health benefits?

Since its discovery, Indians and Africans have used nearly every part of this plant to treat more than 300 different ailments. Recent research is also indicating that several of its active constituents have validity in modern medicine.

The plant is very rich in healthy antioxidants and bioactive plant compounds. The presence of these phytochemicals makes it a good medicinal agent.

Several studies have shown that, Moringa leaves can act as an anti-diabetic agent. This is due to the presence of certain flavanoids. It’s the presence of these flavanoids that also give the leaves the anti-inflammatory properties that help decrease inflammation and reduce pain.

As a food source in some parts of the world, the plant’s peppery leaves are often eaten as a vegetable. They’re also dried and ground into a powder used in soups and curries. They alone are an excellent source of many vitamins and minerals. They contain Protein, Vitamin B6, Vitamin C, Iron, Riboflavin (B2), Vitamin A, Calcium and Magnesium. The presence of these minerals and vitamins can help in boosting the immune system.

Compared to the leaves, the pods are generally lower in vitamins and minerals. However, they are exceptionally rich in vitamin C. The seeds are also beneficial, containing oleic acid (Ben oil), an antibiotic called pterygospermin, and fatty acids.

In many Western countries, the dried leaves are sold as dietary supplements, either in powder or capsule form.

 

So it would seem that this plant really does have a lot to offer; however more study is required regarding its medicinal benefits in this modern world.

As always, it is recommended that you seek advise from your chosen health professional before consuming this product as a supplement.

 

Till the next post,

Live clean n Prosper

Sources – (Science Direct – Academic Journals  –Healthline – Web MD )

Food for the Mind

  • Todays post is about Food for the Mind.

It seems that a groups of U.S. scientists have been researching nutrition. They found that certain foods are not only good for our body; but also good for our brain.

Finally science is catching up with what naturopaths have been trying to teach us for years. The father of western medicine, Hippocrates, did say ‘Let food be thy medicine and medicine be thy food’ way back in 5th century BC. Even back then, Hippocrates recognised the value of eating well and the potential of certain foods for good health.

Good food lowers our risk of ALZHEIMERS!

Scientists have taken our diets in almost a full circle. Along the way they have created ‘food substances’ in laboratories and developed ways of genetically modifying food to ‘improve it’. Over the years, scientists have generally messed around with foods that were okay to start with.

Now research has shown that by eating a diet of vegetable, legumes, fish and poultry can lower the risk of Alzheimer’s disease among ageing adults by up to 53%.

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasise that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

The MIND Diet

The MIND diet was developed by a Dr Morris from Rush University and she stated; ‘in the same way our organs need nutrients the brain is no different. This means that the more a person adheres to the MIND diet, the greater the protection and the healthier they’ll be.’

The MIND diet has ’10 brain-healthy food groups’, which cover a spectrum of nutrients, healthy fats, antioxidants, and proteins that nourish the brain.

*Green leafy vegetables

*Other vegetables

*Nuts

*Berries

*Beans

*Wholegrains

*Fish

*Poultry

*Olive oil

*Wine

Research shows that the best brain foods are the same ones that protect your heart and blood vessels.

The 5 brainpower foods

Green, leafy vegetables such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod and canned light tuna. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose omega-3 sources such as flaxseeds, avocados, and walnuts.

Berries, as they contain flavonoids, the natural plant pigments that give berries their brilliant hues. Studies have found that flavonoids also help improve memory.

Tea and coffee might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.

Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and brain.

Well, it seems that we are on to a good thing with our desire to ‘live clean’ and eat ‘real, whole foods.’ Science is backing us up.

Other lifestyle choices mentioned to assist with brain health are – reduce stress, be creative, keep learning and

Get moving!

We are also making an effort to get moving and go for a daily walk, as well as monitoring our incidental movement throughout the day. This has been a bit of an eye opener; it’s really surprising some days how little we move.

There are also some mornings when I really don’t feel like going walking, but you know, once I have made the effort and I’m walking down the street, I’m really glad I did. It wakes me up, gives me time to think about my day; what I need to do and what I want to achieve. Of course it gets the metabolism up and running for the day, increasing the heart rate, burning the calories and improving lung capacity.

Till next post,

Live clean ‘n’ prosper.

(Sources – Harvard health Publishing – Premier Neurology & Wellness – Mayo Clinic