THE IMPORTANCE OF MUSTARD SEEDS IN THE DIET

From Bible parables to today's table, importance has been placed on mustard seeds.  These tiny little seeds are found inside the seed pods of the mustard plant.  The mustard plant is a cruciferous cousin to broccoli and cabbage.  The brown seeds are pungent with a sharp, spicy-hot flavor and are used in brown mustards and Dijon mustards.  The milder, yellowish-white seeds are used to make the traditional American mustard.  These seeds are widely available and make great seasonings for meats, etc.  They are also great for pickling.  When gently toasted for a few minutes in a dry pan (shake pan constantly during toasting), they get a nutty essence and crunch that makes them a great garnish for fish, salads, rice, etc.

Being products of the cruciferous family, they contain natural healing components.  In studies the phytonutrients of the mustard seeds have shown to help prevent cancer, especially of the intestinal tract including the colon. 

Mustard seeds have anti-inflammatory properties ranking high as a source of selenium, a nutrient which that has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer.

They are also a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.

Other compounds found in mustard seeds are manganese and omega-3 fatty acids, magnesium, and phosphorus.

Include mustard and mustard seeds in your diet for their health benefits.  The flavor is an added benefit!  Why hot get rid of the mayonnaise and mayo type sandwich spreads you are currently using and replace them with mustards.  Remember, it is the small changes over time that make the biggest difference in your diet.

 

#15 HEALTHIEST FRUITS - PINEAPPLES

Today we come to the end of the list of the top fifteen healthiest fruits listed in a health guide journal I picked up in my oncologist office. The last on the list is pineapples. I was surprised pineapples were so low on the list. I have no idea why as I am not a fruit expert. Anyway, below is the quote from the journal.

"Low in calories, pineapples provide ample amounts of vitamin C, copper, manganese, and several other key nutrients. By eating a cup of the sliced fruit, you can meet 88 percent of your daily vitamin C needs. Pineapples also contain bromelain, an enzyme with anti-inflammatory, antibacterial, and immune-supported properties."

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#4 HEALTHIEST FRUITS - RASPBERRIES

Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list.  Below is the quote from the Health Guide list I picked up in my oncologist's office.

"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount.  Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."

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ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

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GET ACQUAINTED WITH QUINOA

If quinoa (keen wah) is not a part of your diet, it probably should be.  Many are confused about what quinoa is and its benefits.  Here are some facts:

Click on the image for easier reading.

The high level of magnesium is known to reduce headaches and regulate blood sugar, additional benefits not listed above.

SUGAR AND DEPRESSION

Are you aware that high sugar intake and depression go hand in hand?  If you battle depression and you crave sweets, try substituting honey for some of the sugar you normally consume.  Honey contains traces of B vitamins, folate, iron, manganese, plus 181 different bioactive compounds such as quercetin, caffeic acid, etc which boosts energy production in the brain.

I wonder if this strange connection has anything to do with the fact that people who get depressed about something tend to overeat and put on weight.  Perhaps they get into a cycle where the depression feeds the sugar cravings and the sugar cravings feed the depression.  Keep this in mind the next time you feel depressed and reach for a candy bar, piece of cake, etc.

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WALNUTS ARE NATURE'S MULTIVITAMIN AND A HAPPINESS FOOD

Walnuts are sometimes called the multivitamin designed by nature!  If walnuts are not currently a part of your diet, they should be!  Consider this list of vitally important nutrients packed into a little walnut:

• trace minerals
• macronutrients
• magnesium
• copper
• iron
• manganese
• zinc
• calcium
• omega-3s
• folate
• other B vitamins

And I have probably missed one or two!  And by the way, walnuts are also considered 'happiness food."

PINEAPPLE FOR YOUR BONES

We all know we need calcium to make our bones strong and to prevent osteoporosis.  But are you aware that we also need the mineral manganese?  Joy of joys, the tasty fruit - pineapple - is full of manganese!  A professor of nutrition at the University of Texas at Austin was quoted as saying, "When we want to up the levels of manganese in the diet, we tell women to eat pineapple or drink pineapple juice."  Her studies found that women with osteoporosis have about a third less manganese in their blood than do healthy women.  When these women were given manganese, their bodies absorbed twice as much as did the bodies of the healthy women.  This was proof their bodies needed it!

There are other good sources of manganese as well, but the body doesn't absorb the mineral as well as it does from pineapple.  Some of these other sources are, oatmeal, cereals, beans, nuts, whole-wheat, spinach, and tea.

Include these foods in your diet on a regular basis for healthy bones.