Mark’s Daily Apple

Smart Fuel: Spinach5

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Popeye’s freakishly abnormal musculature (look at those forearms!) is not the result of spinach consumption.

Perhaps Popeye had it right. He pounded spinach for super-human strength and loved olive oil (although granted, it was a girl, not the healthy fat Rachel Ray is always harping on about!). But is spinach really good for your muscles and can it give you the boost you need to take on ol’ Bluto?

Let’s start with the most basic stuff: Calorie for calorie, spinach is perhaps one of the most nutrient dense vegetables out there (and it’s no slouch in the flavonoid department, but we’ll talk about that in a minute). In the vitamin department, it logs literally off-the-charts levels of vitamin K and vitamin A, providing 1110% and 234%, respectively, per 1 cup serving of boiled spinach (or 6 cups of raw spinach). Why would this be important? Well, vitamin K is important for bone health (especially when combined with calcium and magnesium, spinach’s other bone-building nutrients) and vitamin A is important for reducing the amount of free-radicals in the body as well as preventing cholesterol from oxidation – which is the process whereby cholesterol can cause damage to arteries. This effect is further amplified when the vitamin A is combined with vitamin C – which spinach also has in spades – a combination that is also thought to reduce inflammation, particularly among patients suffering from asthma, osteoarthritis and rheumatoid arthritis.

Rounding out the nutrient profile, spinach is an excellent source of folate, which is important for blood health, as well as magnesium, which mimics the role of angiotensin inhibitors to help regulate blood pressure and prevent heart disease. When cooked, spinach is also an excellent source of iron, which is one of the primary components in hemoglobin – and thus has a role in energy production and metabolism.

Now on to the flavonoids: Current research suggests that are 13 different flavonoid compounds in spinach that not only serve as antioxidants but may also reduce the risk of cancer. Specifically, there are several spinach extracts that have been shown to reduce the risk of skin cancer, with one study published in the American Journal of Clinical Nutrition suggesting that consuming spinach or other dark leafy green vegetables can reduce the risk of skin cancer recurring among those with a previous history by as much as 55%. A study published in Cancer Causes & Control, meanwhile, also found that spinach and other vibrantly-hued vegetables could also reduce the risk of stomach cancer (gastric adenocarcinoma). Still need proof? A second study published in Cancer Causes & Control has also suggested that it may also reduce ovarian cancer risk while a study published in the September 2004 edition of the Journal of Nutrition suggests that the neoxathin contained in spinach may also help reduce the risk of prostate cancer.

But what about the muscles? Well, the reality is, spinach probably isn’t going to give you super human strength (or gargantuan muscles ala Popeye), but when it conveys this many other health benefits, perhaps it makes sense to keep on eating it and plan on outliving – as opposed to straight pulverizing – Bluto.

Spiff 27 Flickr Photo (CC)

Further Reading:

More Smart Fuel

FitSugar: Frozen Spinach Does the Body Good

The Consumerist: Spinach Facilities are Unsafe, Disgusting and the FDA Doesn’t Care

Posted: Diet, Health, Prevention, Smart Fuel

Smart Fuel: Eggplant9

Perfectly Purple (and white, and green)

Ever had the debate about whether a tomato is a fruit or a vegetable? Well, perhaps next time you could back up your argument for tomatoes being a fruit by noting that the eggplant, which is widely perceived to be a vegetable, is actually a fruit, and a berry at that!

Counting tomato, sweet peppers and potatoes among its relatives, this member of the nightshade family was once feared in some European cultures. According to reports, early versions of the eggplant were so bitter that people believed that they must also have a bitter disposition, earning the poor eggplant (or aubergine as it is called in France and much of Europe) a reputation as a cause of insanity, leprosy and cancer.

But today the eggplant is less bitter and we know now that it’s actually pretty darn good for you! Specifically, eggplant is seen as an excellent source of fiber and a good source of potassium – which is important for keeping the body hydrated and also plays a role in regulating blood pressure. However, eggplants are perhaps best known for their high levels of chlorogenic acid, a potent antioxidant that is thought to offer protective benefits against cancer and an assortment of viruses.

A second important chemical compound, meanwhile, is nasunin, a potent antioxidant found in the skin of the eggplant that is thought to protect cell membranes from damage, with one animal study suggesting that its free radical fighting properties are particularly important for the health of brain tissue. In addition, nasunin also serves as an iron chelator to prevent iron accumulation in the body, which if unregulated, can spur free radical production. In regulating this accumulation, nasunin also protects blood cholesterol from peroxidation, prevents against cellular damage that can lead to cancer and heart disease, and reduces the accumulation of iron in the joints, which is thought to be a primary cause of rheumatoid arthritis.

But before you sign up for extra eggplant, you should know that this vegetable does have a dark side! Specifically, eggplants (and several other members of the nightshade family of plants) contain a substance called solanine that, if not destroyed in the intestine, could prove toxic. In fact, one horticulturist hypothesized that osteoarthritis sufferers might be unable to break down solanine in the gut and suggested that eliminating the substance from the diet might relieve arthritis symptoms. While researchers have never put this diet to the test, solanine-free diets are sometimes prescribed by physicians for arthritis sufferers.

When selecting an eggplant, opt for those that are firm and heavy for their size. Their skin – which can range in color from a deep dark purple to a near translucent white or even come covered in tiger-like stripes – should be smooth and shiny with no visible dents, discoloration or other visible flaws. To test for freshness, gently press your thumb on its skin: A ripe eggplant will spring back. To store, place uncut and unwashed in a plastic bag in the refrigerator’s crisper draw and plan to use within about five days.

Thai Food Blog Flickr Photo (CC)

Further Reading:

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Eggplant Pizza Recipe

Technorati Tags: eggplant, nasunin, chlorogenic, solanine

Posted: Diet, Health, Nutrition, Smart Fuel

Smart Fuel: Hot Peppers7

That’s Hot

Looking to add a little spice to your life? Then look no further than hot peppers! A favorite food of Hillary Clinton as she moves along the campaign trail (if an article in the New York Times is to be believed!) hot peppers are easy to find, relatively cheap, and can be teamed with just about anything! (And that wasn’t a tacit endorsement in case you were wondering. Just a bit of trivial trivia.)

But what makes this fiery little morsel smart fuel? Well, in addition to being low in calories and seriously high in taste, hot peppers contain a compound called capsaicin that is thought to convey anti-inflammatory properties, relieve the pain associated with headaches and arthritis – which is why it’s a popular ingredient in over the counter analgesics – and may even reduce the risk of certain cancers (although admittedly, this is when capsaicin was injected directly into cells as opposed to eaten). However, it should be noted that in areas of South America, where consumption of capsaicin-laden foods is common, rates of intestinal, stomach, and colon cancer rates are considered far lower than that of the United States. In addition, a study published in a 2006 edition of the journal Cancer Research suggests that hot peppers – and capsaicin in particular – prompts human prostate cancer cell apoptosis (cell death) and may also inhibit prostate cancer cell proliferation. Further proof of their position as a smart fuel? Hot peppers contain several important nutrients, including beta-carotene, lutein, zeaxanthin and pack twice the amount of vitamin C, pound for pound, than most citrus fruits!

But lets get to the good stuff: How to pick ‘em and how to eat ‘em!

In the culinary world, hot peppers are classified based on the Scoville heat scale, which was developed in 1912 by Wilbur Scoville in 1912 to rate peppers based on their spiciness. On the mild end are sweet bell peppers, Poblano and Banana/Hungarian peppers. Medium-hot peppers include Jalapeno, Serrano and Cayenne, while hottest-of-the-hot varieties include the Habanera and the Bhut Jolokia chili from India (the current Guinness Book of World Records title-holder for hottest pepper!) As a general rule of thumb, larger, rounder peppers are generally mild and smaller, oblong or elongated peppers are the ones that bring the heat!

Bhut Jolokia - The Hottest of Hot

And now, how to eat them: Slice up a few raw peppers and add them to salads, salsa, egg dishes, or even Bloody Marys or other spicy cocktails for an extra kick. Alternatively, try grilling up a few peppers at your next barbeque or sauté them with onions and tomatoes and serve as a topping for grilled chicken, steak or fish. Try adding a fistful of raw hot peppers to your next vegetable stir fry, to a jerk chicken recipe, or to add a sinus-clearing kick to run-of-the-mill soup dishes. When dried, try sprinkling on top of a snack mix or your favorite mixed nut selection. And, if all else fails? Just make a pot of chili!

scarlatti2004, cartophobic / never mind her Flickr, misterbisson Photos (CC)

Further Reading:

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Slashfood: Guiness Names the World’s Hottest Chili Pepper

WebMD: Hot Chili Peppers May Relieve Pain

Posted: Diet, Health, Nutrition, Smart Fuel

Smart Fuel: Goji Berries10

Gojis Galore

Also know as lycium barbarum, lyceum fruit, fructus lycii, wolfberry and gou qi zi, type Goji berries into a search engine and your computer screen will quickly fill with warnings about how not to be scammed by this fruit.

A fruit con artist? We were intrigued…

But before we dig into the sordid world of Goji berries, let’s first learn a little more about them:

The berries – which are typically found dried and closely resemble the appearance of raisins – hail from an evergreen shrub popular in China, Mongolia and in the Himalaya Mountains in Tibet. However, wolfberries – and remember, the names can, and frequently are, used interchangeably – can be found in many climates and actually grow wild in several countries.

According to some reports, Goji berries have been used in Chinese Medicine for 6,000 years to treat maladies ranging from liver damage to poor circulation. In addition, it is also thought to promote longevity – with some Web sites suggesting that daily Goji berry consumption can increase longevity by 20 years! – and boost sexual function and fertility. The mechanisms behind these claims? Well, Goji berries are thought to contain some 18 aminos as well as Vitamin A, B1, B2, B6 and Vitamin E (which is not all that common in fruits). Rounding out its vitamin profile, certain Goji berry varieties also provide more Vitamin C by weight than an orange. In addition, Gojis contain 21 trace minerals and are an excellent source of iron, packing more iron than spinach!

However, Goji berries are perhaps more revered for their antioxidants, polysaccharide and phytonutrient properties. Specifically, the berries contain high levels of the carotenoid zeaxanthin, which is thought to ensure the health of the eye and in one study. It was found to reduce the risk of developing age-related macular degeneration, an eye condition that is currently considered the leading cause of vision loss and blindness in adults over age 65.

But the good work of the antioxidants doesn’t stop there: A study of 79 cancer patients published in a 1994 edition of the Chinese Journal of Oncology* suggests that patients responded more favorably to treatment when Goji berries were added to their regimens. A second study appearing in the journal Life Sciences, meanwhile, suggested that the berries might contain compounds that can stem cancer activity by causing cell apoptosis (cell death) as well as interfere with cancer cell proliferation rate and cycle distribution. Another study also published in Life Sciences suggested that Goji berry extracts could “significantly reduce blood glucose levels and serum total cholesterol and triglyceride concentrations� in rabbit models.

As a result of these findings, Goji berries have taken off as something of a wonder fruit and are now advertised on the internet – and even on the Oprah Winfrey show – as a compound that can transform your life and your health! And this is where the scams start in: Purveyors, looking to cash a quick buck on America’s obsession with the fountain of youth, are shilling Goji berries – which they often contend have been enhanced or somehow made more powerful – by selling them on the internet, with prices hovering at around $60 per bag of berries on some sites and bottles of juice fetching nearly $35!

Our advice? Look at the Goji berry not as a solution to all your health problems – or as one internet site claimed, a source of happiness that would have a cumulative affect so that you could eventually be left smiling all day – and instead scoop up Goji berries as part of a healthy diet just as you would any other berries. We can recommend them as Smart Fuel but don’t buy into the hype of $60-a-bag miracle food. They’re just berries!

You can find whole Goji berries at Chinese herbal shops and select health food stores and supermarkets – with grocery chain Trader Joes currently selling a trail mix that includes Goji berries. Goji juice, meanwhile, might be slightly harder to find, but is generally available at health food stores and through online retailers.

* Unfortunately, this study is published by a Chinese organization that does not maintain an English Web site so we are unable to link to this study at this time.

What do you think of the Goji berry craze? Hit us up with a comment!

Vic, miheco Flickr Photos (CC)

Further Reading:

What is ORAC?

Antioxidant Powerhouse: Cranberries

diet blog: Don’t Believe the Hype

Posted: Diet, Health, Nutrition, Prevention, Smart Fuel

Smart Fuel: Swiss Chard6

Swiss Bliss

It might be called Swiss chard, but would you believe that it doesn’t even hail from Switzerland? In fact, Swiss chard got its name from a Swiss botanist named Koch who in the 19th century, named the vegetable in honor of his homeland (even though it originally hails from the Mediterranean region).

Available year round, Swiss chard is related to belongs to the same family as kale, mustard greens, beets and spinach, a fact that is reflected in its taste, with the bitter side reminiscent of its beet roots (see what we did there?) and the slightly salty taste unmistakably a characteristic of the spinach.

But, if it’s vitamins you’re after, consider adding a little chard to your diet, because this vegetable packs a whopping 716% of your recommended daily allowance (RDA) of vitamin K in just one cup cooked. Why would this matter? Well, vitamin K is integral to bone health because it activates osteocalcin, a non-collagen protein that anchors calcium molecules inside the bone to promote bone mineralization. Sticking close to home on the muscle and bone front, Swiss chard is also an excellent source of magnesium, which helps balance the action of calcium to prevent overactivation of the nerve cells – and thus the muscles that they control. Too little magnesium in the diet, for example, can contribute to high blood pressure and migraines as well as muscle spasms, cramps, tension and soreness. In addition, one study found that magnesium, combined with potassium and fiber found in foods like chard, is correlated with a reduced risk of stroke in men.

More evidence of chards great vitamin prowess? It is an excellent source of vitamin A (providing almost 110% RDA) which is important for eye health (the beta carotene at least) and is also important for lung health, with some preliminary studies suggesting that it may offer a protective benefit against emphysema in some smokers. Meanwhile, chard is also an excellent source of the antioxidant vitamin C (at right about 52% RDA) and a great source of vitamin E, which conveys a number of anti-inflammatory benefits (which is why it is sometimes recommended for people with asthma, arthritis and other inflammatory conditions) and plays an important role in the prevention of cardiovascular disease by preventing free radicals from oxidizing cholesterol.

Moving away from the vitamins, chard is an excellent source of fiber which, when teamed with the phytochemicals in chard, offers a protective benefit against several types of cancer. In fact, one study published in the American Journal of Epidemiology suggested that the consumption of leafy green vegetables is associated with a significant reduction in colon cancer risk in both men and women.

In addition, chard is an excellent source of manganese and iron and a very good source of copper, calcium, vitamin B2, vitamin B6, protein, phosphorous, vitamin B1, zinc, folate, biotin, niacin and pantothenic acid.

Sound like something you should be adding to your diet? Shop for chard in the chilled display in the grocery store produce aisle, looking for leaves that are vivid green without any signs of wilting, fresh in appearance, and free of any brown or yellow spots. The stalks, meanwhile, should be firm and can come in an array of colors, including white (which are generally the most tender), yellow and red. Once home, store unwashed in a plastic bag in your refrigerator, where they should stay fresh for several days.

When it comes to cooking, one easy rule of thumb is that if you can do it with spinach, you can do it with Swiss chard. As such, it can be served as a side dish when seasoned with olive oil, lemon juice and garlic or used as the wrap around vegetable parcels that are then baked in the oven. In addition, it can also be steamed to add flavor to omelets and frittatas.

Further Reading:

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Posted: Diet, Health, Nutrition, Smart Fuel