Rose Hips for Wellness

There's nothing like a rose to stimulate feelings of wellbeing. And nothing quite like rose hip - the actual fruit of a rose - to enhance health and promote wellness.

Of all the roses, the beautiful Wild Dog Rose is the type most often cultivated for their hips. Once the flower has bloomed, and all the petals have fallen off, the hip is picked and used in a range of herbal preparations. Rose hips contain a variety of antioxidants (especially Vitamin C), Vitamin A, carotenoids, and other plant compounds that are recognized for their role in preventing degenerative disease, including heart disease and certain types of cancer.

Many natural health practitioners use rose hip to treat wounds and inflammation. Rose hip oil is commonly used in cosmetics as it has the ability to revitalize skin cells. It has been used to treat scars, acne and burns. In Germany, rose hip powder (capsule) has been used to treat osteoarthritis and rheumatoid arthritis. Herbalists have long used rose hip tea to ease constipation and as a supplement to treat a cold.

Rose hip pulp can be incorporated into sauces or made into a jelly. Standardized extracts are also available in capsules. Always check with Dr. Bossio or your wellness practitioner before using any herbal remedy.

Image Attribution: Anna21/bigstockphoto.com

References

Mighty Pomegranate (Punica granatum)

Inside a lumpy, thick-skinned pomegranate you'll find a treasure of jewel-like arils-ruby seeds surrounded by sacs of flavorful juice. Pomegranate is both richly sweet and tart and exceptionally refreshing. Savor the flavor by eating the arils by the spoonful, adding them to salads or to a bowl of Greek yogurt. Any way you choose, you'll reap the health benefits of this exotic fruit.

Pomegranate is native to the mountainous regions along the Caspian Sea, near northern Iraq and northwest Iran. For centuries, cultures around the world have used all parts of the tree-roots, bark, flowers, peel, seed and seed oil-medicinally to treat a range of health concerns, from digestive disorders and dysentery, to fever and heart ailments. In the West, the fruit and seed are typically used in medicinal preparations. Modern research indicates that pomegranate may be beneficial for reducing risk and supporting treatment for arthritis, certain types of cancers, erectile dysfunction, and heart disease.

A compound found only in pomegranates called punicalagin is beneficial to the heart and blood vessels. Punicalagin is responsible for pomegranate's antioxidant effects. In fact, pomegranate has more antioxidant power than red wine and green tea! Preliminary research shows that drinking unsweetened pomegranate juice helps lower cholesterol, lower blood pressure, improve blood flow to the heart, and may help protect against the formation of blockages in the arteries. Further research is needed to determine how much pomegranate juice (or as a nutritional supplement) is beneficial for different people and for different health concerns.

When buying pomegranate, don't shy away from a fruit that isn't perfectly round or feels heavy. Unusual shape, and weight indicate a fruit that is plump with arils and juice. Pomegranates do not sweeten once picked, so you'll want to avoid fruits that look dried out.

Image Attribution: Geo-grafika/bigstockphoto.com
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

Tumeric (Curcuma longa)

Turmeric is a spice that comes from the root portion of the Curcuma longa plant, and has been used medicinally throughout the world. It is what gives mustard its yellow color, and is one of the star ingredients in curry. Turmeric has many cancer-fighting properties, making it a great addition to anyone concerned about skin cancer. Turmeric also has anti-inflammatory properties that help with conditions like IBS and Rheumatoid Arthritis. It also has been shown to inhibit the growth of cancer cells, and is especially effective for breast, prostate, lung, colon, and prostate cancer. This super food also helps lower the risk of leukemia, improves liver function, boosts the cardiovascular system, helps lower cholesterol, and may offer protection against Alzheimer's Disease. Everyone can benefit from having more Turmeric in their diet. Try adding it to egg salad and deviled eggs for a brilliant yellow color, use it to flavor rice and soups, add it to salad dressings, or season steamed veggies with it. Be careful, its potent yellow color can stain!

References

• "Turmeric" World's Healthiest Foods.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
• Aggarwal B. Paper presented at the U.S. Defense Department's 'Era of Hope' Breast Cancer Research Program meeting in Philadelphia, PA, October 5, 2005,. reported in NUTRAingredients.com/Europe "Turmeric slows breast cancer spread in mice."
• Balasubramanian K. Molecular Orbital Basis for Yellow Curry Spice Curcumin's Prevention of Alzheimer's Disease. J. Agric. Food Chem., 54 (10), 3512 -3520, 2006. 10.1021/jf0603533 S0021-8561(06)00353-0, Web Release Date: April 20, 2006. 2006.

Image Attribution: LotusHead/freeimages.com

Crimini Mushrooms

Ancient Romans referred to them as "food for the gods." Ancient Egyptians thought they could grant immortality. While those claims may be a stretch, crimini mushrooms (the common button type) are packed with unique phytonutrients that have been shown to contribute to boosting immune function, regulating inflammation, preventing arthritis, and protecting against cardiovascular problems. Not bad for a fungus.

If that weren't enough, new evidence suggests that crimini mushrooms can provide a boost of vitamins D1 and D2, which are instrumental in maintaining a healthy immune system. In fact, crimini mushrooms have proven to be more beneficial to the immune system than their more exotic mushroom counterparts.

Crimini mushrooms also provide an excellent source of selenium, zinc, and manganese--critical antioxidant nutrients--and vitamins B1, B2, B3 (niacin), B5, B6, and B12, which contribute to better cardiovascular health.

When buying, storing, or preparing crimini mushrooms, follow these tips to get the most nutritional bang for your buck.

1. Buy organic. Due to modern agricultural practices, it is important to purchase or cultivate organic mushrooms in order to lessen your risk of ingesting contaminants such as pesticides, heavy metals, and other unwanted substances.

2. Store them properly. How you store your mushrooms is vital to preserving their nutrient content, especially where vitamin D is concerned. To prevent discoloration and hardening, wrap mushrooms in a damp cloth and place them in a loosely closed paper bag, or spread them out in a glass dish and cover them with a moist cloth. Store them in the refrigerator at about 38°F (3°C). Whichever storage method you use, you'll want to try to restrict surface-to-surface contact among the mushrooms in order to keep them fresh longer. If you need to stack them, be sure to separate each layer with a damp paper towel.

3. Sauté and enjoy. The mushrooms should be wiped clean, sliced, and sautéed lightly, making sure not to overcrowd the pan, in order to ensure a golden-brown exterior and moist, succulent interior. Take care not to overcook mushrooms as this will make their nutrient count plummet.

Resources

• Pesti, G., ed. Mushrooms: Cultivation, Antioxidant Properties and Health Benefits. New York: Nova Publishers, 2014.
• World's Healthiest Foods. "Mushrooms, Crimini." Accessed December 2014.

Image Attribution: maxriesgo/bigstock.com

Fennel (Foeniculum vulgare)

According to Greek myth, fennel was associated with Dionysus, the Greek god of food and wine. Interestingly, the ancient Greeks reverred the fennel stalk as a vehicle for passing knowledge from the gods to men at Olympus.

Closely related to parsley, carrots, dill and coriander, and often associated with Italian and French cooking, fennel is a crunchy and slightly sweet herb that is in season and readily available from autumn through early spring.

Fennel is packed with phytonutrients that provide strong antioxidant activity. Anethole, a phytonutrient compound found in fennel, has been proven in animal studies to reduce inflammation and even help prevent cancer. In addition, fennel bulb is an excellent source of vitamin C, which contributes to a healthy immune system and can help protect against pain and joint deterioration from conditions like osteoarthritis and rheumatoid arthritis. Fennel bulb is also a good source of fiber and potassium, and may help reduce bad cholesterol and protect from stroke and heart attack.

When shopping for fennel, look for whitish or pale green bulbs that are clean, firm and solid, without signs of splitting, bruising or spotting, with relatively straight and closely superimposed stalks. Both the stalks and the leaves should be green in color. Pass on fennel with signs of flowering buds as this indicates that the fennel is past maturity. Fresh fennel should be used as soon as possible, but can be stored in the refrigerator crisper for about four days. Some creative ways of using fennel, the stalks in particular, is to add them to soups, stocks and stews. The leaves can be used as an herb seasoning.

Resources

Photo credit. "Fennel flower heads" by user:Fir0002 - Own work. Licensed under GNU Free Documentation License 1.2 via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Fennel_flower_heads.jpg#mediaviewe/File:Fennel_flower_heads.jpg

Fennel. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23

Pitchford, Paul. 1996. Healing with whole foods: oriental traditions and modern nutrition. Berkeley, Calif: North Atlantic Books.

Image Attribution: Fir0002/wikipedia.org

Cleavers (Gallium aparine)

Native to Europe but naturalized to the U.S., cleavers has historically been used to treat nodular growths on and under the skin, and even as a treatment for epilepsy. These burr-like plants are excellent as part of a tonic, primarily for detoxification and the lymphatic system because they help stimulate movement of lymph into the bloodstream. Cleavers is an effective treatment for chronic toxicity-related inflammatory conditions including acne, eczema, rheumatoid arthritis and acute inflammation of the lymph nodes. Plus it stimulates the kidneys, improving toxicity drainage, mildly stimulates the liver and when paired with other immune stimulating herbs, helps treat infectious conditions. Cleavers is also beneficial for the health of the blood vessels and can be used to treat bruises, varicose veins and hemorrhoids. This herb is in the same family as coffee but contains less caffeine. Often, the fruits are dried and roasted to be used as a coffee substitute. In addition, you can eat the leaves and stems of the plant as a leaf vegetable if gathered before the fruits appear. Because of the little hooks that are on the plant, it is recommended that you steam or otherwise cook the plant before consuming. Despite the fact that cleavers is generally regarded as safe, you should check with Dr. Bossio if you are interested in using this herb.

Resources

Photo credit. "20140618Galium aparine" by AnRo0002 - Own work. Licensed under Creative Commons Zero, Public Domain Dedication via Wikimedia Commons. 
http://commons.wikimedia.org./wiki/File:20140618Galium_aparine.jpg#mediaviewer/File:20140618Galium_aparine.jpg.

Galium aparine. NDHealthFacts.org.
http://www.ndhealthfacts.org/wiki/Galium_aparine.

Cleavers (Galium aparine). Natural Standard.
http://www.livingnaturally.com/ns/DisplayMonograph.asp?StoreID=75BCC25AD99042AC827A9E89ED3918A8&DocID=bottomline-cleavers.

Mills, S., & Bone, K. (2000). Principles and practice of phytotherapy: Modern herbal medicine. Edinburgh: Churchill Livingstone.