Health Benefits of Radishes

Radish are part of the cruciferous vegetable like broccoli, spouts and cauliflower but are typically underappreciated pushed around on crudité and generally over looked. Despite this radishes are said to be both antibacterial and anti-fungal as well as a mild diuretic. They are a very rich source of Vitamin C, contain both folic acid and anthocyanins which are believed to be excellent for easing sinus congestion, sore throats and chest colds.

Radishes also contain a group of compounds called isothiocyanates. Researchers at University in India tested parts of the radish against human cancer cells. The results of their study were published in the September 2010 issue of "Plant Foods For Human Nutrition," and show that the compounds in the radish bulb and root, affect genetic pathways in the cancer cells, inducing cancer cell death.

Radishes also contain fiber which helps ensure your bowels fully function. Fiber can also slow the absorption of sugar which could help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

Their high vitamin C content means that regular consumption of radishes could help prevent viral infections. Other benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

They contain a variety of sulfur-based chemicals which can help increase the flow of bile, which is helpful in maintain a healthy gallbladder and liver, and could also help improve digestion. Radishes are also good to eat with starchy foods such as pasta, potatoes, and grains as they have enzymes that aid in the secretion of digestive juices

The green tops are highly nutritious and mineral rich and should be valued as their roots. They are also delicious so don’t throw them away! They contain far more vitamin C, calcium, and protein than the roots. Add them to green smoothies, salads or juice them.

Do carrots help you see in the dark?

Did your mother tell you eating carrots would help you see in the dark? Well this old wives tale has some truth whilst they may not actually help you see in the dark carrots really do give your eyes a boost because they contain beta-carotene, which the body is able to convert into vitamin A, an essential vitamin for healthy vision!

Carrots are those faithful vegetables loved by all, they are one of the most widely used and enjoyed vegetables in the world, they grow relatively easily, and are versatile in a number of dishes and cultural cuisines from Asian stir fries to Western Roasts .

However Carrots are not only deliciously tasty but they contain a cocktail of nutrients including beta carotene, vitamin K, C and B8, pantothenic acid, folate, potassium, iron and copper.

Carrots are one of the known food that could help lower cholesterol also because of their high soluble fibre content. A Canadian test found that men who ate about two and a half raw carrots every day saw their cholesterol sink an average 11% and another German study concluded that the amount of beta carotene in one or two carrots also boosted good HDLs significantly.

Due to their rich potassium content they may help protect the heart. Potassium is a vasodilator it helps relax the tension in your blood vessels and arteries, increasing blood flow and circulation, boosting organ function throughout the body which could help reducing the stress on the cardiovascular system.

Eating a carrot every day reduces the risk of stroke by 68%. Many studies have strengthened the belief in the “carrot effect” on the brain. Studies conducted on stroke patients revealed that those with highest levels of beta carotene had the highest survival rate.

So raw sliced in salads, juiced, boiled, steamed or roasted carrots are always a good choice for your health!

The Food Remedy - Figs

  Are you a fan of figs? I love September becausee fresh figs are in season. Whilst dried figs are available throughout the year, there really is nothing like the unique taste and texture of fresh figs. There sweet intense taste makes them an ideal match for equally sharp ingredients, such as salty prosciutto or my personal favorite crumbled Greek feta!

Figs have many health benefits.

They could help lower cholesterol, as they contain Pectin a soluble fiber. When fiber moves through the digestive system, it helps clear up excess clumps of cholesterol and eliminates them from the body. Soluble fiber may also help you feel fuller for longer because it absorbs water in the digestive tract, which means food moves through the gut slowly.

Figs may help control blood pressure. This is because figs are rich in the nutrients potassium, one of the key mineral accountable for balancing fluids and minerals in our body. Potassium intake helps minimise the effects of sodium on blood pressure.

Figs are also good for your bones as they are rich in calcium, an important mineral that is essential in the development and maintenance of strong bones. They contain 35 mg of calcium per 100g which compare to other fruits is fairly high. They are also rich in phosphorus, which encourages bone formation and spurs regrowth if there is any damage or degradation to bones.

It’s worth noting that figs do not ripen after picking, so choose the ripest fruits you can and eat them within a few days as fresh figs have an extremely short shelf life. They have a thin-skinned that can bruise easily so store carefully. When time permits I try to leave figs in sunlight (usually on my kitchen windowsill) which helps enhances their delicate flavour and gives of a beautiful scent.

The Food Remedy for Polycystic ovary syndrome

Polycystic ovary syndrome is a condition where at least two of the following occur, and often all three: -At least 12 follicles (tiny cysts) develop in your ovaries. (Polycystic means many cysts.)

-The balance of hormones that you make in the ovaries is altered. In particular, your ovaries make more testosterone (male hormone) than normal.

-You do not ovulate each month. Some women do not ovulate at all. In PCOS, although the ovaries usually have many follicles, they do not develop fully and so ovulation often does not occur. If you do not ovulate then you do not have a period.

Therefore, it is possible to have polycystic ovaries without the typical symptoms that are in the syndrome. It is also possible to have PCOS without multiple cysts in the ovary!

Polycystic ovary syndrome (PCOS) is one of the most common female endocrine disorders. According to Verity, the UK charity for women whose lives are affected by PCOS, polycystic ovaries  affects around 20% of women, while the actual ‘syndrome’ affects 5–10% of women.

The exact cause of polycystic ovary syndrome is currently unknown, there is a growing debate between whether the condition is genetic or an auto immune disease. Research in to PCOS shows there is a strong link with insulin resistance and is often found in women with diabetes, this making it likely to be in part a result of changes in our diet, lifestyle and environment.

There is an overwhelming evidence to suggest that diet plays a substantial role in the management of PCOS.

Research has shown that when women with PCOS lose excess weight, their hormone levels start to return to normal. Testosterone levels fall, serum insulin levels go down, Sex hormone-binding globulin levels go up and the symptoms of PCOS diminish, with significant reduction in the growth of excess hair as the women lose weight.

A 1994 study focused on a diet of low glycemic index (GI) carbohydrates. The diet reduced insulin levels and weight in obese hyperinsulinaemic women significantly more than a conventional diet with the same energy. The study supports the idea that a low GI diet may provide the greatest benefits for women with PCOS and insulin resistance.

The glycemic index is the rate at which different foods cause the sugar levels in your blood to rise following a meal.

High GI foods (such as refined bread, pasta and rice) cause high levels of sugar and therefore high levels of insulin.

Low GI foods (such as wholegrains, meat, eggs and pulses) stimulate much lower levels of insulin.

Choosing foods that have a low GI can help you keep your blood sugar levels balanced. This is very important as imbalanced blood sugar levles overstimulates your adrenal glands which produce the stress hormone adrenaline and too much androgen, the male hormone which interferes with ovulation!

Eating food such as chickpeas, lentils and peas could also be beneficial as these food are known as phytoestrogens which could help control levels of testosterone in the blood.

A typical day could look like this

Breakfast 2 Poached eggs on one slice of wholegrain toast with a little butter

Snack- hummus and 2 oatcakes

Lunch-Homemade vegetable and lentil soup

Snack- smoothie blend 2 tsps of live natural yogurt, 2tsps mixed ground seeds (linewoods sell some great varieties), small punnet of berries blueberries/strawberries/blackberries, juice of half a lemon plus a small glass of water to give it a easy to drink consistency

Dinner- chicken breast with roasted Mediterranean vegetables (courgettes/ peppers/ onions/cherry tomatoes/basil ) with a small cup of basmati rice

Alcohol and pregnacy

Is it safe to have a few alcoholic drinks when im pregnant?The National Institute for Health and Clinical Excellence (NICE) advises that women who are pregnant should avoid alcohol especially in the first three months because of the increased risk of miscarriage. The Department of Health recommends that you avoid drinking alcohol altogether if you’re pregnant. This is because if you drink when you are pregnant the alcohol passes to your unborn baby through your placenta. In the developing immature body of your baby alcohol is broken down much slower than in an adult's body. As a result, the alcohol level of the baby's blood can be higher and remain elevated longer than the level in the mother's blood. This could cause the baby to suffer lifelong damage. No level of alcohol use during pregnancy has been proven safe. So it would be wise to avoid alcohol whilst pregnant to ensure you and your unborn baby is in the best possible health.