The health and nutritional benefits of eating brown rice.

Rice is an ancient and well loved food, and it is estimated to have been consumed nearly 9000 years ago, originating in Asia. Today rice supplies half of the daily calories for half of the worlds population, and it comes as no surprise that the worlds largest producers are China, India and Indonesia.

Although it may come as a surprise to know that there are over 8,000 varieties of rice, however, rice commonly gets narrowed down to three types, short, medium and long grain rice. Short grain has the greatest percentage of starch and as a result tends to be the stickiest, long grain tends to remain separated after cooking, while medium grain sits somewhere between the two types.

Brown rice differs from white rice in that it has only the outermost layer ...

The health benefits of cucumbers

Cucumbers are native to many regions in the world due to their ability to thrive in both temperate and tropical climates. However, it is believed that they originated in Western Asia or the Middle East around 2500 BC.
The worlds largest producer of cucumbers is China, followed by Iran, Egypt, Russia, Turkey, Mexico, Spain and Japan, to name but a few. Collectively their annual production of cucumbers is estimated to be around 68 million tons.

Cucumbers belong to the same family as Melons and squashes, and are technically a fruit, but are commonly considered a vegetable. Commercially there are two types of cucumbers, although many hundreds of varieties, the larger, longer ones with slightly thicker skins are known as slicing cucumbers and are meant for fresh consumption. Then there is the smaller type, with thinner skins, these are used for pickling.

The three ...

Peas that pack a punch

Green peas are thought to have originated from Central Asia and the Middle East, and their cultivation dates back many thousands of years. Although grown and widely popular around the world, Canada is currently the worlds largest producer and exporter of green peas, followed by France, Russia, India and China. Interestingly, India is the worlds largest importer of green peas, due to their popularity within the Indian cuisine.

Surprisingly, given their popularity the humble green pea has been overlooked in terms of research with regards to their health benefits, with the dried version rather than fresh being more commonly used during research. It is with this in mind that there seems very little to say. However, the ...

The Health Benefits of Garlic

Garlic and onions are part of the same genus known as allium genus. However, garlic belongs to the food family that includes the very beautiful amaryllis, as well chives, shallots and scallions.
Some of garlic's incredible nutritional benefits are shared with other allium family members, such as onions and leeks and this should be taken into consideration when trying to maximise the health benefits of garlic.

Wild garlic is only found in Kyrgyzstan, Turkmenistan, Uzbekistan and Tajikistan, it is for this reason that these regions are considered the likely origin of garlic.
This outstanding vegetable has been highly prized and cultivated for thousands of years throughout the world, and it is no surprise with ...

The health benefits of cauliflower

The often overlooked white cauliflower is a haven of nutrients that are essential for our health, these beauties originate from the Mediterranean and date back to the 6th century B.C. As with many of our fruits and vegetables, China and India are now the largest producers of cauliflowers in the world.

Cauliflower belongs to a genus and species of plant known as 'Brassica Oleracea', which includes broccoli, Brussels sprouts, kale and cabbage. The head is actually closely packed, undeveloped flower buds. The lack of colour is due to the large green leaves that shield the head from the sunlight.

Raw cauliflower ...

The health benefits of dates

These succulent, sweet fruits offer you a natural energy boost when you are flagging throughout the day, and by eating them they reward you with much needed vitamins and minerals.

The first archaeological evidence of date cultivation can be found in Western Pakistan around 7000 BC, as well as Eastern Arabia in 6000 BC. In those days dates were the most dominant source of nutrients, forming the basis of the traditional diet, even today their popularity has not waned; they are the most abundant crop in the United Arab Emirates.

Different varieties of dates have varying nutritional values however, collectively they are a rich source of energy due to their high natural sugars, in addition they are a great source of minerals including selenium, copper, potassium and magnesium.

When consumed dates are an excellent food source for promoting digestive health ...

The health benefits of mangoes.

Ripe mangoes are delicious and succulent, and appear to bring the sunshine to all those who consume them. They were originally cultivated by Buddhist monks in Southern Asia almost 4000 years ago, and it is said that Buddha himself meditated under a mango tree.
Mangoes are the national fruit of India and are greatly revered, they are said to symbolize life, so it comes as no surprise that almost half of the worlds mangoes are cultivated in India, with the second source being China.
Mangoes are a member of the drupe family, which also includes olives, dates and coconuts, the word drupe means stone fruit.
Mangoes have been given the title of 'King of fruits', a worthy title for such a delicious, health giving fruit, abundant in vitamins and minerals. The powerful anti-oxidants found within mangoes help to neutralize ...

Apricot Bars

Apricot bars are the sweetest treat to pick you up during these last days of winter. They will satisfy even the most hard core sweet tooth, while offering you a wealth of health benefits.

They ...

The health benefits of potatoes

Potatoes have long been a favourite dietary staple, whether mashed, fried, baked, roasted or boiled they are loved the world over and therefore deserve their title as the number one vegetable crop in the world.

Potatoes were originally cultivated thousands of years ago by the Indians living in South America. They were brought to Europe around the 16th century by the Spanish explorers. During the 19th century potatoes were a relied upon food source in Ireland owing to the country's poor economy however, during the the late 1840's a blight affected the potato crop leading to what is now known as the Irish potato famine, this devastation led ...

The Health Benefits of Tomatoes.

Tomatoes are nutrient packed fruits and botanically speaking they are berries. The consumption of tomatoes and tomato extract offers a powerhouse of antioxidants including a good source of vitamin A, C, E flavones, flavonols, carotenoids and glycocides. These juicy fresh fruits are available all year round, although they are in season from July through to September.

Tomatoes originate from Mexico and is thought they were prized by the Aztec civilisations. Spanish explorers brought the seeds back to European shores around the 1500's, although not initially welcomed, they have now become a firm favourite.
The largest producing country of tomatoes is China, followed the the United States, Turkey and Italy.

Lycopene is the carotenoid pigment that is known for its bright red colour on tomatoes however, the colours can vary from red, yellow, orange, green, purple, black and brown. Interestingly small studies have shown that lycopene is more effectively absorbed by the body in the orange tomatoes, compared ...

The health benefits of pears.

Pears should not be overlooked as an everyday, affordable fruit, they are packed with phytonutrients, in fact along with apples they are ranked as the second highest source of flavonoids amongst all fruits and vegetables.

Pears are a member of the rose family, which of course includes roses, but also, apples, cherries, plums, raspberries and almonds to name but a few. There are more than 3000 varieties of pear world wide and they come in an array of colours including red, yellow, green and brown. The skin on the pear contain about half of the total fiber content , as well as three to four times as many phytonutrients as the ...

The health benefits of spirulina

Spirulina was a food source for the Aztecs and Mesoamericans up until the 16th century. It was first established as a 'wonderful food source' in 1967 by the International Association of Applied Microbiology' in the early 1970's by Sosa Texcoco.

Spirulina is an algae which has grown naturally on the earth for around 3.5 billion years, it is green-blueish in colour with a distinctive earthy taste.

More recently spirulina has been farm cultivated due to it being classed as one of the best superfoods, a title it has earned as a result of its packed nutrient and protein content.

Spirulina is rich in chlorophyll, but is primarily protein and essential amino acids. It has been said that spirulina is one of the most nutrient dense foods on the planet.

Whilst spirulina basks in the glory of its individual nutrients, it is also linked with lowering blood sugar levels, it is high in antioxidants, it helps to detoxify the body by removing heavy metals and helps to boost the immune system.

There have been safety concerns regarding ...

The Health Benefits of Spinach.

Spinach is believed to be of Persian origin, and arrived on European shores around the 11th Century. The chlorophyll packed leaf belongs to the chenopodiaceae family which includes nutritional powerhouses including beets, Swiss chard and Quinoa.

Spinach is available all year round, but in season during spring. The leaf is known to help restore energy, increase vitality and improve the quality of blood.

The rich dark green leaves indicate that the spinach is rich in chlorophyll, which has been linked to natural cancer prevention by blocking carcinogenic effects within the body, whilst protecting DNA from damage.

Spinach is rich in glycoglycerolipid molecules which have been found to be beneficial in protecting the lining ...

The health Benefits of Chia.

Chia seeds were first cultivated over 4,000 years ago in South and Central America. The seed was grown as a food crop for energy, endurance and wellbeing.
Highly prized by the Aztec Emperors, chia was used as currency, and given as religious offerings and used at burial ceremonies.

Ancient civilisations believed that chia seeds provided supernatural powers, and in Mayan the word 'chia' means strength. For a while this ancient grain disappeared from general use, but resurfaced in Argentina as a result of cultivation. Today Australia is fast becoming the main producer of chia.

More recently chia is acknowledged for an array of vitamins, minerals and amino acids but, what sets this little beauty apart from other foods is that it packs a whopping 20% protein.
Considered a modern day superfood, chia can help with weight control, improve digestion, benefit heart health and provide energy.


Digestion
Chia seeds absorb up to twelve times their weight in water, forming a gel capsule ...

The Health Benefits of Carrots.

The name carrot stems from the Greek work 'Karotan' and the word carotene was given with the carrot in mind. These beautifully simple orange roots were originally only available in purple and white around the 10th Century, with the addition of yellow and red colours around the 15th Century. However, in modern times, they are most widely found in the well recognised colour of orange.

Originally cultivated in central Asia and the Middle East, the largest producer of carrots is now China with a share estimated to be one third of the worlds production, followed by Russia, although many other countries produce substantial amounts.

Carrots are most commonly linked to high levels of antioxidants, this is ...

The Health Benefits of Lemons

Lemons were thought to have originated some 2,500 years ago in China or India, but it wasn't until the Crusaders introduced them to Europe that we got to fully appreciate the refreshing, astringent fruit. It was Christopher Columbus that brought lemons to the Americas in 1493, where they have remained a firm favourite to this day.
Whilst a well known antioxidant, lemons were once famous for the prevention of Scurvy amongst sailors. Although today, we are more likely to celebrate the immune boosting benefits of lemons.

The major producers of lemons around the world are the United States, Spain, ...

The health Benefits of eating broccoli.

This amazing health giving vegetable is part of the cabbage family, and was once considered uniquely valuable by the Italians around the time of the Roman Empire. In fact the most common variety of broccoli is called Calabrese, named after Calabria in Italy.

Broccoli is the go-to vegetable for all round health benefits including, anti-inflammatory, antioxidant and detox support, with an additional serving of anti-cancer nutrients, what's not to love?


Anti-inflammatory
The glucosinolates found in broccoli can help to suppress the inflammatory response, which is promoted by the NF-KappaB signalling system, thus leading to an overall reduction in harmful chronic inflammation.
The vitamins, minerals, flavonoids ...

The Benefits of Eating Bananas

The banana has become a favourite the world over, and the most popular consumed fruit in America, beating apples and oranges combined.
Once native to South East Asia, but now grown in more that 107 countries this creamy sweet fruit packs an antioxidant punch. Despite popular belief bananas are classed as a berry and are grown on an arborescent (tree like) perennial herb, not a tree; there is some suggestion that the humble banana maybe one of the worlds oldest fruits, dating back to 8000 B.C.

The banana industry is worth a staggering $44.1 billion annually, which includes $8.9 billion a year in export and is considered the fourth most valuable global crop. Nearly nine-tenths of the worlds ...

The beauty of Red Cabbage

Cabbage is one of the oldest known vegetables, dating back some 4000 years, this beautiful and versatile vegetable is thought to stem from wild cabbage, a more open leaved variety than the head of cabbage we see more commonly now. Once, highly regarded by the Greek and Romans for treating many ailments, it has since lost its placing in more modern times.

However, a closer look may restore its popularity. Red cabbage is rich in antioxidants, glucosinolates and has strong anti-inflammatory properties. The high antioxidants include anthocyanins and a phytochemical called indole, science has shown a link between Indoles and a reduction in cancer, in particular, breast cancer.

Another benefit in eating red cabbage is from the glutamine content. ...

Incredible Benefits of Eating Watermelon.

It is believed that watermelon originated in Africa some several thousand years ago and became a firm favourite, spreading across to Asia and then Europe. Surprisingly, China is now the worlds top supplier of this juicy, refreshing fruit.
It may be interesting to note that it is part of the cucumber family, is 92% water and all of the watermelon is edible, including the rind!

Watermelon has come under greater scrutiny lately, with interest being given to the nutrient quality of the fruit. Watermelon is high in lycopene, which is part of the caroteniod family. This phytonutrient is the pigment which gives the watermelon a rich red colour and is bursting with antioxidants, it has been shown to be effective in ...

The Benefits of Eating Ginger.



Who knew this little rhizome had such powers? Add a little ginger into your daily diet to reap the health benefits. Fresh ginger can be found in the fresh produce aisle, and ginger powder can be found ...

Beetroot

November is the season for beetroot, this beautiful sweet and earthy tasting vegetable is cheap and comes with a whole lot of health giving benefits.

Beetroot is up to ten percent sugar but, with a low glycaemic index it means the sugar is released into the blood stream slowly, helping to maintain blood sugar levels. The velvety texture and beautiful vivid colour makes beetroot a must for any meal.

Historically, the root was carrot shaped, and much like carrots the beet was grown for its leaves. In modern times it has been predominately eaten in its pickled form, saturated in strong vinegar, which has either attracted or repelled its audience.
If the latter is the case, you should take a second look at this ...

Apples are in season

Eve ate one, Steve made one and Newton was hit by one. This beautifully simple fruit is even known to keep the doctor away, but does its deserve such recognition?

The list of health benefits from the humble apple is extensive and growing all the time. Top benefits include reduced cancer risk, heart health and immune support, the many benefits include:



Cardiovascular benefits
Apples are a rich source of ...

Kale

During the month of October and into winter months kale is more plentiful, although thankfully it is generally available all year round.

Kale is a part of the brassica family which includes Broccoli, Cauliflower and Brussels sprouts. In recent times it has earned the title of one of the worlds healthiest foods. Although, it would be fair to point out that it has been cultivated for over 2,000 years, it seems that only now we are appreciating this beautiful, health giving vegetable.

Leaf Types

- Curly-leaved (Scots Kale ,blue curled kale)
- Plain-leaved
- Rape kale
- Leaf and spear
- Bumpy-leaved (black cabbage)



The benefits of ...