Latest news with #antioxidants
Health Line
4 hours ago
- Health
- Health Line
What to Know About Butternut Squash Nutrition and Health Benefits
Butternut squash contains essential vitamins, minerals, and antioxidants. It adds flavor to meals while being low in calories and high in fiber. Butternut squash, or Cucurbita moschata, is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor. It contains a range of vitamins, minerals, fiber, and antioxidants. While many people consider it to be a vegetable, butternut squash is technically a fruit. It has many culinary uses and adds greatly to many sweet and savory recipes. Read on to learn more about the possible nutrition and health benefits of butternut squash. Rich in nutrients and low in calories Butternut squash is low in calories but loaded with important nutrients. The following are present in 100 grams (g) of raw butternut squash: Calories: 48 calories Carbohydrates: 10.5 g Protein: 1.15 g Fiber: 2 g Vitamin C: 7.6 milligrams (mg) Folate (B9): 55 micrograms (µg) Magnesium: 15 mg Potassium: 329 mg Manganese: 0.075 mg Calcium: 22 mg Iron: 0.21 mg Butternut squash is an excellent source of many vitamins and minerals. It's also a source of carotenoids — including beta-carotene — which are plant pigments that give butternut squash its bright color. These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A. Vitamin A is essential for regulating cell growth, eye health, bone health, and immune function. Additionally, it's vital for fetal growth and development in pregnant people. Both vitamins A and C work as potent antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals. This winter squash is also packed with B vitamins — including folate — which your body needs for energy and red blood cell formation. It also contains magnesium and potassium, which are important for bone health. Possible health benefits of butternut squash Butternut squash is a source of powerful antioxidants, including vitamin C and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic conditions. Cancer Research has shown that diets high in certain antioxidants present in butternut squash — such as carotenoid antioxidants and vitamin C — may help reduce your risk of certain cancers. Some research suggests that Cucurbita moschata, of which butternut squash is a variety, could help protect against cancers such as melanoma and leukemia. However, more research is necessary. Heart disease Yellow and orange vegetables and fruits — including butternut squash — are heart healthy foods. The antioxidants in these brightly colored vegetables can have a positive impact on heart health. A 2016 study in 2,445 people demonstrated that heart disease risk fell by 23% for every additional daily serving of yellow-orange vegetables. More research can help better understand the possible benefits of butternut squash on heart health. Speak with a registered dietitian for more information about heart healthy foods. Brain health Certain dietary practices, such as eating more antioxidant-rich foods, may protect against mental decline. A 2021 study found that high levels of carotenoids from vegetables, including yellow and orange vegetables, were associated with lower cognitive decline in participants over the age of 65 years. More research is necessary to better understand the possible benefits of butternut squash and other coloured fruits and vegetables on cognitive function. Weight loss or management Butternut squash is a source of fiber. A 2023 study found that those who consumed a plant-based diet rich in fiber were more likely to lose weight compared with those who consumed less fiber. Adding butternut squash to your meals is a good way of boosting your fiber intake. How to eat butternut squash Butternut squash is a versatile ingredient that pairs well with a wide array of flavors. Here are a few ideas for incorporating butternut squash into both sweet and savory dishes: Cut butternut squash into cubes and roast with olive oil, salt, and pepper for a quick, tasty side dish. Swap potatoes with butternut squash when making homemade fries. Top salads with roasted butternut squash for a boost of fiber. Add pureed butternut squash to baked goods, such as bread and muffins. Use butternut squash puree and coconut milk to make a creamy, dairy-free soup. Toss chunks of butternut squash into hearty stews. Make a vegetarian chili by combining beans, spices, tomato sauce, and butternut squash. Stuff cooked butternut squash halves with your favorite mixture of grains, veggies, and cheese for a vegetarian dinner. Add cooked butternut squash to pasta dishes or use it pureed as a pasta sauce. Mash cooked butternut squash with salt, milk, and cinnamon for a creamy side dish. Eat roasted butternut squash alongside eggs for a hearty breakfast. Use pureed butternut squash in place of pumpkin when making pies or tarts. Add caramelized butternut squash to quiches and frittatas. Use butternut squash in place of potato in curries. Shave thin slices of raw butternut squash onto salads for a unique taste and texture. Experiment in your kitchen by trying out butternut squash in place of other starchy vegetables, such as potato, pumpkin, or sweet potato.
South China Morning Post
02-06-2025
- Health
- South China Morning Post
A soothing cup of rice? Chinese scientists create grain with health benefits of tea
Chinese scientists have engineered the first 'tea rice' enriched with the antioxidant compounds that make green tea a health-boosting drink. Advertisement The rice has been fortified with the micronutrient catechin, and the researchers behind it say it can provide the health benefits of tea without any side effects from caffeine. 'Catechins, as key antioxidant components in tea plants with high content, offer certain benefits to human health,' the team said in a paper published in the peer-reviewed Plant Biotechnology Journal in March. 01:33 2-metre 'giant rice' twice as tall as other varieties nearly ready for first harvest in China 2-metre 'giant rice' twice as tall as other varieties nearly ready for first harvest in China Catechin flavonoids are a type of polyphenol – micronutrients that occur naturally in plants – shown to have antibacterial, anti-inflammatory, anticancer and cardioprotective properties. Catechins are thought to play a role in regulating blood pressure, aiding in weight loss, and lowering the risk of cardiovascular disease. 'These essential flavonoid phytonutrients are renowned for their pivotal role in bestowing the unique health benefits associated with tea plant consumption,' the team said. Advertisement Catechins make up around 15 to 30 per cent of the dry weight of tea, with particularly high levels found in green tea as it does not undergo the same oxidation process that black tea does during processing. While green tea contains these beneficial compounds, it also contains caffeine, which can cause people to experience symptoms like insomnia and heart palpitations, particularly when consumed in large amounts.
Yahoo
01-06-2025
- Health
- Yahoo
The #1 Surprising Fruit With More Antioxidants Than Blueberries
Blueberries are famed for their antioxidant content, but pomegranates deserve the spotlight, too. The antioxidants in pomegranates may support brain health, blood pressure and inflammation. There are endless ways to enjoy antioxidants, from nut-topped salads to pomegranate usually get most of the attention when it comes to antioxidant-rich fruits, but believe it or not, pomegranates contain more antioxidants per serving. While you won't find a standardized "antioxidant content" listed on nutrition labels (unlike vitamins or minerals), researchers often measure antioxidant capacity by total polyphenol content. There are many varieties of pomegranates and blueberries, as well as methods of measuring antioxidant content, so an exact number can be hard to nail down—hence the averaged ranges provided. That said, a ½ cup serving (about 100 grams) of blueberries contains about 200 to 500 milligrams (mg) of polyphenols, while the same serving of pomegranate arils packs between 400 and 800 mg of polyphenols. Antioxidants are kind of a big deal when it comes to your health and wellness, and with good reason. These potent plant compounds offer numerous health benefits and help prevent various diseases. We spoke with registered dietitians to better understand why pomegranates (and antioxidants) are so good for you, why you should be eating (and drinking) more of them, plus tips for increasing your antioxidant intake. As we mentioned, pomegranates are an excellent source of antioxidants, which help protect the body from oxidative stress caused by free radicals. According to Lindsay Fencl, RD, CD, antioxidants support health and prevent disease by neutralizing free radicals, which are chemically unstable molecules that can damage cells, proteins and DNA. High amounts of free radicals in the body can be harmful and contribute to many chronic diseases. 'A diet rich in antioxidants has been linked to benefits like lower inflammation, better heart health, and protection against certain chronic diseases,' says Caroline Thomason, RD, CDCES. 'The ruby-red arils in pomegranates contain anthocyanins, while the rind and pith are rich in ellagitannins, both of which have been studied for heart health, reducing inflammation, and even supporting healthy blood pressure,' says Thomason. Try adding pomegranate arils to salads like this Cucumber & Pomegranate Salad or our Romaine Salad with Orange and Radish. While acute inflammation is the body's normal response to what it perceives as a threat or an invader (like a bug bite or a cold virus), chronic inflammation that persists over long periods can have negative health consequences, like cardiovascular disease, type 2 diabetes and digestive disorders. Pomegranates reduce inflammation primarily through their high polyphenol content. 'There are many polyphenols in pomegranates, including flavonoids, tannins, and phenolic acids – all of which have anti-inflammatory effects in the body,' says Fencl. Consuming pomegranates regularly—whether via the little seed-like arils or from the juice—can help reduce inflammation and the risk of developing chronic disease. To boost your intake, check out these healthy pomegranate recipes. If you're looking for ways to lower your blood pressure, pomegranates are a great way to go because of their antioxidant polyphenols. Research shows that drinking pomegranate juice as part of a balanced diet can help lower both systolic and diastolic blood pressure. 'The polyphenols in pomegranate juice help reduce inflammation and oxidative stress in blood vessels, which promotes healthy blood circulation and reduces the risk of cardiovascular disease,' explains Fencl. Keep in mind, when you drink pomegranate juice, you aren't getting the fiber you would from eating the arils. If you're concerned about your blood sugar, pair the juice with a balanced meal with protein, fat and fiber. Cognitive dysfunction, such as dementia, is the most common neurological disorder that affects memory, perception, learning and problem-solving. Research suggests that the foods you eat may prevent or accelerate the onset of neurodegenerative diseases, and including antioxidant-rich pomegranates in your diet may reduce your risk. 'Antioxidants in pomegranates reduce neuroinflammation and oxidative damage, which has been shown to support cognitive function and reduce the risk of neurodegenerative diseases,' says Fencl. To keep your brain in tip-top shape, add pomegranates and other antioxidant-rich foods to your meals and snacks. Eat a variety of colorful fruits and veggies daily. Thomason recommends incorporating foods with a deep hue—like berries, leafy greens, nuts and seeds—regularly. 'Each color offers different types of antioxidants.' Drink antioxidant-rich beverages. Colorful juices, like pomegranate juices and tart cherry juice, 'provide a concentrated source of polyphenols that can complement a well-rounded diet,' says Thomason. Jazz up meals with chopped nuts. 'Sprinkle chopped pecans or walnuts on salads and bowls for an antioxidant boost and added crunch,' suggests Fencl. Top yogurt or oatmeal with berries. Fencl recommends topping Greek yogurt or oatmeal with blueberries, blackberries, raspberries and strawberries. Roast colorful veggies. Try our recipe for Anti-Inflammatory Sheet-Pan Roasted Veggies. It's packed with anti-inflammatory ingredients like carrots, butternut squash and Brussels sprouts. Plus, purple sweet potatoes offer all the perks of regular sweet potatoes with an extra dose of anthocyanins. Serve with chicken or fish for a balanced meal. Use olive oil in cooking. Olive oil contains antioxidants and plant compounds that may support overall health. Check out these Healthy Homemade Salad Dressings Made with Olive Oil, and this Olive Oil-Braised Summer Squash for ideas on how to use it. Pomegranates are high in antioxidants that may offer several health benefits, including reduced inflammation, healthy blood pressure and brain health protection. Eating a balanced diet full of colorful fruits and vegetables, whole grains, nuts, seeds and heart-healthy oils will help you increase your antioxidant intake, reduce oxidative stress and support your the original article on EATINGWELL
Yahoo
31-05-2025
- Health
- Yahoo
The #1 Herb to Decrease Inflammation, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD Adding rosemary to your diet regularly may aid in reducing inflammation. Rosemary is rich in antioxidants and compounds that are beneficial for cellular health. Try adding fresh or dried rosemary to your favorite dishes or in a dipping is a natural response by the body to injury or infection, and to some extent, it is inevitable. If you've ever slammed your finger in a door or stubbed your toe, you've experienced acute inflammation—a short-term protective process that aids in healing. However, not all inflammation is beneficial. Chronic inflammation, which persists over time, can be incredibly harmful to your health and has been linked to numerous serious conditions such as diabetes, cardiovascular disease, mental health disorders like depression, and even certain types of cancer. According to research, chronic inflammation is a contributing factor in nearly half of deaths worldwide. Amber Pankonin, M.S., RDN, a registered dietitian and certified executive chef at Stirlist, highlights, 'It's important to remember that both genetics and diet can play a role in inflammation and disease. There are several studies that can point to how certain nutrients like heart-healthy oils, polyphenols and antioxidants may help reduce inflammation in the body. However, chronic inflammation has been linked to diseases like cancer, obesity, heart disease, diabetes and even depression.' While undoubtedly concerning, there's also good news. Many factors influencing chronic inflammation, such as diet, stress levels, sleep quality, and even environmental exposures, can often be addressed with proactive measures. One simple yet powerful step to combat chronic inflammation is incorporating anti-inflammatory foods and herbs into your meals. Among these, rosemary stands out as a dietitian-recommended herb known for its potential to help reduce inflammation. Best of all, rosemary is affordable, widely available, and easy to use, costing only about $2 to $3, making it an accessible addition to your kitchen arsenal. With its potent properties, this humble herb may be your secret weapon in promoting better to learn more about why rosemary is the #1 herb dietitians recommend to decrease inflammation? Keep reading to find out more. Rosemary, or Rosmarinus officinalis L., makes the list of one of the 14 herbs and spices dietitians recommend you eat and also happens to be the No. 1 herb to help decrease inflammation. While its beautiful green hue may captivate your eye (and its aroma and flavor certainly will enhance your meals), rosemary is also packed with a slew of phytochemicals, or compounds that offer positive health benefits to the body, such as antioxidants. Pankonin shares, 'Rosemary contains polyphenols that can exert anti-inflammatory effects by targeting different pathways involved in the inflammatory response. Specifically, rosemary contains compounds that can suppress cytokines, which control inflammation in the body. Rosemary is also rich in antioxidants, which can help neutralize free radicals and reduce oxidative stress, which can improve cell health.' A research review evaluated the available research on rosemary and its role in nervous system disorders. Scientists found that rosmarinic acid and carnosic acid present in rosemary contain the most medicinal effects among the phenolic compounds. These compounds exhibited anti-inflammatory and antioxidant benefits that helped not only treat inflammation, but other conditions as well. Scientists concluded that rosemary should be considered as an alternative therapy for treating inflammation, pain, anxiety and memory disorders. However, since research available in this area is often conducted on animals, there is a need for more clinical studies before we can extrapolate results to humans. More research explored rosmarinic acid and its use in the prevention and treatment of cancer due to its antioxidant properties. Antioxidants help rid your body of free radicals, which can cause cell damage and exacerbate tumors over time. Scientists concluded that rosmarinic acid should be considered as an additional treatment in cancer prevention since data is showing rosmarinic acid not only decreased chronic inflammation, but also oxidative stress and tumor growth. Since the majority of this research has been conducted on animals, it's important to consider safety for humans and what science is available so far on this topic. Another review found that both rosemary extract and rosemary essential oil are considered safe and may have beneficial nutritional properties for the drinks they evaluated. While both rosemary extract and oil demonstrated positive antioxidant activity, the oil showed more activity. The Food and Drug Administration has deemed rosemary as an ingredient that is generally recognized as safe (GRAS) for human consumption and use in products. That said, it's important to speak with your health care team before adding a new supplement or oil into your routine. But luckily, you don't need to wait on adding fresh and dried rosemary into your eating pattern! Rosemary can be a delicious addition to a healthy eating pattern. While many recipes call for fresh rosemary, Pankonin shares that dried can make a nice swap if you're out of fresh. She says, 'If you can't find fresh rosemary for a recipe, use the 3-to-1 ratio rule. If a recipe calls for 3 teaspoons or 1 tablespoon of a fresh herb, use 1 teaspoon dried in its place. Dried herbs are typically more potent than fresh.' If you're new to rosemary, consider these tips from chef Pankonin: Add rosemary to olive oil or butter to create a dipping sauce or spread for bread. Or, try it in a dip like our Roasted Cauliflower and Walnut Dip with Fresh Rosemary. Swap in rosemary when seasoning or marinating. If using in a marinade or sous vide, you can add a few sprigs. If you're using it to season a protein like meat or tofu, remove the leaves from the stem and roughly chop. Combine the chopped rosemary leaves with salt and pepper to create a flavorful rub, like in our Rosemary Chicken with Sweet Potatoes. Sprinkle rosemary on vegetables when roasting. Vegetables like potatoes, parsnips, turnips and cauliflower can be seasoned with oil, salt, pepper and rosemary to make a delicious side dish. These Garlic-Rosemary Mushrooms are also a great addition to your plate. Adding herbs like rosemary to your eating pattern can be a great option to help better your health and lower inflammation levels. Not only has rosemary been shown to have anti-inflammatory properties, it also provides a wonderful aroma and flavor. While there is no need to run out and purchase a rosemary oil supplement (we still need more research to confirm its safety), think about simple ways you can incorporate fresh and dried rosemary into your regular diet. For example, a simple Egg Sandwich with Rosemary, Tomato & Feta can be a great way to start your day. Read the original article on EATINGWELL
Health Line
22-05-2025
- Health
- Health Line
20 Foods That Are High in Vitamin C
Food sources high in vitamin C — a key vitamin for your health — include citrus fruits, certain types of cherries and peppers, and fresh parsley. Vitamin C is a water-soluble vitamin that's found in many foods, particularly fruits and vegetables. It functions as an antioxidant in your body and may help support: Additionally, vitamin C is vital for connective tissue, bone, and tooth health. The current Daily Value (DV) for vitamin C is 90 milligrams (mg) for men and 75 mg for women. Here are 20 foods that are high in vitamin C. 1. Kakadu plums The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges. It has the highest known concentration of vitamin C of any food, containing up to 2,907 mg per 100 grams (g). Just one plum (about 15 g) packs around 350 to 480 mg of vitamin C. It's also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health. 3. Rose hips The rose hip (Rosa canina L.) is a small, sweet, tangy fruit from the rose plant. And it's loaded with vitamin C. Just 100 g of rose hips provides 426 mg of vitamin C, or 473% of the DV. 4. Chili peppers One green chili pepper (Capsicum annuum) contains 109 mg of vitamin C, or 121% of the DV. In comparison, one red chili pepper delivers 65 mg, or 72% of the DV. There's also some older 2017 evidence that consumption of hot red chili peppers may decrease mortality. However, more research is needed to fully understand the health benefits of chili peppers. 5. Guavas A single guava (Psidium guajava) contains 125 mg of vitamin C, or 138% of the DV. Guava is particularly rich in the antioxidant lycopene. A small 2022 study suggests that lycopene may have some anticancer benefits and that guava contains fiber which may help with constipation. 6. Sweet yellow peppers The vitamin C content of sweet or bell peppers (Capsicum annuum) increases as they mature. One large yellow pepper provides 342 mg of vitamin C, or 380% of the DV, which is more than twice the amount found in a green pepper. 7. Black currants A half-cup (56 g) of black currants (Ribes nigrum) contains 102 mg of vitamin C, or 113% of the DV. Black currants get their rich, dark color from anthocyanins, a type of flavonoids, which have antioxidant effects. 8. Cantaloupe This sweet fruit is packed with not only vitamin A but also vitamin C. One cup of sliced cantaloupe (Cucumis melo var. cantalupensis) contains 17 mg of vitamin C, which is 19% of the amount recommended for adults daily. 9. Parsley Two tablespoons (8 g) of fresh parsley (Petroselinum crispum) contain 10 mg of vitamin C, providing 11% of the recommended DV. Parsley is also a good source of vitamin K and antioxidants. 10. Mustard spinach One cup of raw chopped mustard spinach (Brassica rapa var. perviridis) provides 195 mg of vitamin C, or 217% of the DV. Though heat from cooking reduces the vitamin C content of foods, 1 cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV. Mustard spinach and other dark, leafy cruciferous vegetables contain other nutrients as well, including: vitamin A potassium calcium manganese fiber folate 11. Kale Kale (Brassica oleracea var. sabellica) is a cruciferous vegetable. A 100-g portion of raw kale provides 93 mg of vitamin C, or 103% of the DV. It also supplies large amounts of vitamin K and the carotenoids lutein and zeaxanthin. One cup (118 g) of cooked kale provides 21 mg of vitamin C, or 23% of the DV. While cooking this vegetable reduces its vitamin C content, a 2020 study found that pressure cooking leafy greens can increase the bioavailability of health-promoting compounds. 12. Kiwis One medium kiwi (Actinidia deliciosa) packs 56 mg of vitamin C, or 62% of the DV. 2021 research suggests that kiwis can inhibit blood platelets. This effect may help reduce the risk of blood clots and stroke. Kiwi consumption may also benefit your immune system. 13. Broccoli Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable. A half-cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV. A 2022 review suggests that eating plenty of cruciferous vegetables rich in vitamin C may be associated with a decreased risk of cancer. However, the authors note that 68% of the evidence they looked at was of low quality, indicating that more research needs to be done on this. 14. Brussels sprouts A half-cup of cooked Brussels sprouts (Brassica oleracea var. gemmifera) provides 48 mg of vitamin C, or 41% of the DV. Like most other cruciferous vegetables, Brussels sprouts are high in many vitamins, including vitamin K and vitamin A. Vitamins C and K are both important for bone health. In particular, vitamin C aids in the formation of collagen, which is the fibrous part of your bones. A 2020 review suggests vitamin C could have a role to play in the prevention and treatment of osteoporosis, though more research needs to be done. 16. Lychees One lychee (Litchi chinensis) provides nearly 7 mg of vitamin C, or 7.5% of the DV, while a 1-cup serving provides 151%. Research shows that lychees contain polyphenol compounds, including: gallic acid rutin epicatechin chlorogenic acid caffeic acid kaempferol quercetin luteolin apigenin 17. American persimmons Persimmons are an orange fruit resembling tomatoes. There are many varieties of persimmons. Though the Japanese persimmon (Diospyros kaki) is the most popular, the native American persimmon (Diospyros virginiana) contains almost nine times more vitamin C. One American persimmon contains 16.5 mg of vitamin C, or 18% of the DV. 18. Papayas One cup (145 g) of papaya (Carica papaya) provides 88 mg of vitamin C, or 98% of the DV. According to a 2021 review, papaya extracts may treat symptoms of chronic conditions and cancers via their antioxidant properties. 19. Strawberries One cup of sliced raw strawberries (166 g) provides 97 mg of vitamin C, or 108% of the DV. Strawberries (Fragaria x ananassa) contain a diverse and potent mix of: vitamin C manganese flavonoids folate other beneficial antioxidants One study suggests that 26 g of freeze-dried strawberries may support brain function, lower systolic blood pressure, and increase antioxidant capacity. 20. Oranges Like other citrus fruits, oranges are high in vitamin C. Widely eaten, oranges make up a significant portion of dietary vitamin C intake. One medium orange (Citrus sinensis) provides 83 mg of vitamin C, which is 92% of the DV. A medium mandarin orange contains 24 mg, or 27% of the DV. Frequently asked questions Which food is highest in vitamin C? The Kakadu plum contains up to 2,907 mg of vitamin C per 100 g. This makes it the richest known source of vitamin C. Just one plum delivers around 484% of the DV. What is an excellent source of vitamin C? Red acerola cherries (Malpighia emarginata) contain 825 mg of vitamin C, or 916% of the DV, in just 1/2 cup (49 g). What are 10 foods that are good sources of vitamin C? Ten foods high in vitamin C include: Kakadu plums acerola cherries rose hips chili peppers guavas sweet yellow peppers black currants cantaloupe parsley mustard spinach Are bananas high in vitamin C? According to the USDA, bananas contain 8.7 mg of vitamin C per 100 grams (around the size of a medium banana), making them an adequate source of vitamin C. The bottom line Vitamin C is vital for the health of the immune system, connective tissue, heart, and blood vessels, and for many other important body functions. While citrus fruits may be the most well-known source of vitamin C, a wide variety of other fruits and vegetables are rich in this vitamin. Some may even contain more vitamin C than citrus fruits.
