Pumpkin

From Shakespeare's reference to "pumpion" in The Merry Wives of Windsor to The Legend of Sleepy Hollow, pumpkin is woven into the fabric of history and cuisine. Native Americans roasted long strips of pumpkin over an open flame and ate them. Colonists made pumpkin pie by slicing off the pumpkin top; removing the seeds; filling the rind with milk, spices, and honey; and then baking the pumpkin over hot ashes. And we all know pumpkin transforms into Jack-o-lanterns for Halloween decor. Today, we appreciate pumpkin not just for culinary traditions, but also for its abundance of nutrients and versatility in healthy meal preparation, such as soufflés, soups, bread, jam, butter, and desserts.

A member of the Cucurbitaceae family of vegetables (along with cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds. It is a naturally low calorie (49 calories per one cup serving), yet filling food that offers the following health benefits:

Health Benefits

• Pumpkin contains no saturated fats or cholesterol. It is rich in dietary fiber, antioxidants, minerals, and many antioxidant vitamins, including A, C, and E.
• It is also an excellent source of many natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.
• Pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
• It is a rich source of copper, calcium, potassium, and phosphorus.
• Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 100 g (1 cup) of pumpkin seeds provide 559 calories, 30 g of protein, plus folate, iron, niacin, selenium, and zinc.

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Elderberry (Sambucus canadensis)

For millennia, physicians and herbalists have found medicinal uses for all parts of the elder tree, including its wood, leaves, flowers, and berries. The branches of this native European plant were believed to cast off evil spirits. Leaves were used in ointments to heal wounds. Flowers and berries were used to make wine; infusions were a common treatment for colds and rheumatic conditions. Today, herbalists and holistic physicians commonly recommend elderberry for its immunity-boosting properties.

Elderberries are rich in vitamin C and flavonoids that act as antioxidants and exhibit anti-inflammatory properties. Studies have shown that elder extracts may inhibit the replication of viruses.

Elderberry syrup is made from an extract of elder fruits. Lozenges are often prepared with zinc and other herbs. Both are commonly used to help tame colds, coughs, and relieve flu symptoms. Syrups and lozenges are available on the market, but always check with Dr. Bossio to be sure it is a quality product and you are taking an appropriate dose.

Important caution: Unripe berries are not safe to eat nor are the other parts of the elder plant. Since elderberry stimulates the immune system, it is not recommended for people with autoimmune conditions.

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References

Papaya

Papayas are tropical fruits that are high in Vitamin C, providing over 300% of your daily need in one serving. They are also high in Vitamin A, making them a great nutrient-rich food for the skin. Papayas have other amazing health benefits as well that make them a summer super food. They are rich in antioxidants, carotenes, flavonoids, and minerals. Because they are high in fiber, it helps the body absorb the sugars they contain at a slower rate. They help promote the health of the cardiovascular system, digestive system, and provide protection against colon cancer, rheumatoid arthritis, and macular degeneration. Because papaya contains the digestive enzyme, papain, it also helps aid in digestion and can reduce inflammation. To get more papaya in your diet consider eating it fresh, blending it in smoothies, or adding it to salads. Papaya seeds are edible, and some like their slightly peppery flavor but you do not have to eat the seeds to get the many health benefits of the fruit. Simply scoop them out and eat the Papaya like you would any other melon.

References

• "Papaya". World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47
• Rakhimov MR. Pharmacological study of papain from the papaya plant cultivated in Uzbekistan (Article in Russian). Eksp Klin Farmakol 2000 May-Jun;63(3):55-7. 2000.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220

Image Attribution: aladin66/istockphoto.com

Bioflavonoids

Bioflavonoids are polyphenolic compounds that can be found in plants, most abundantly in vitamin C-rich fruits and vegetables. Studies have shown bioflavonoids support strong cell growth and deliver an anti-carcinogenic effect. More study is needed, but current research suggests that bioflavonoids may help promote cardiovascular health, as well as potentially offer protection from neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. Relatively high intake of flavonoid-rich foods and beverages has also been suggested to improve the processes that take place within the blood vessels (vascular endothelial), in the short-term at least.  It is possible, but not yet proven, that these short-term improvements may help in the long-term by reducing the risk of cardiovascular disease. When it comes to reducing the risk of cancer, consumption of flavonoid-rich foods may be helpful - but again, more study is needed. Bioflavonoids contain anti-inflammatory, antioxidant and metal-chelating properties, making bioflavonoid-rich foods a prime candidate for studies aimed at learning more about processes and function of the brain. Overall, whether it's because of the bioflavonoids, other nutrients, or a combination of all of their nutritious goodies, maintaining a rich diet that includes a variety of vegetables, fruits and legumes will undoubtedly help your body protect itself against disease. Additionally, you can supply your body with bioflavonoids from tea, red wine and soy.

Resources

Photo Credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/healthy-fruits-and-vegetables-photo-p226601

Flavonoids. Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/

The Bioavailability of Different Forms of Vitamin C (Ascorbic Acid). Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/vitCform.html

Fit Day. http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/9-foods-rich-in-bioflavonoids.html

Image Attribution: Photokanok/istockphoto.com