Mark’s Daily Apple

Smart Fuel: Hot Peppers7

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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:

More Reasons to Eat Smart Fuel!

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 Berries11

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:

More Smart Fuel

Posted: Diet, Health, Nutrition, Smart Fuel

Smart Fuel: Shiitake Mushrooms5

“shii mushroom”

Once relegated to the Asian foods section of grocery stores, shiitake mushrooms have emerged a prominent contender in the produce aisle, promising to add a little extra oomph – and even some medicinal benefits – to vegetable socks, soups and noodle dishes.

Although this fungi is an excellent source of selenium and a good source of iron, protein, dietary fiber and vitamin C, shiitake mushrooms are much more revered for their combination of antioxidants and other compounds, so much so that they have been used in Asian medicine for the past 6,000 years!

Specifically, shiitake mushrooms contain a polysaccharide known as lentinan that is thought to shore up the immune system, particularly in people who have a compromised immune system due to HIV, AIDS or other immunodeficiency disorders. In addition, lentinan has also been shown to offer a protective benefit against certain cancer types by increasing the population of reticular cells (a type of immune cell that actively seeks out and ingests bacteria, cancer cells and other cell waste) and drawing T lymphocytes (another immune system heavy hitter) to prevent cancer cell proliferation.

In addition, mushrooms are also an excellent source of L-ergothioneine – containing roughly 13 mg per 3 oz serving – or about forty times the amount of top L-ergothioneine heavy hitter wheat germ. What’s the big deal about L-ergothioneine? Well, this powerful antioxidant – which is only available via dietary resources – is thought to play a key role in both energy regulation and in protecting cells from free radicals and their associated oxidative damaging (think wrinkles, skin damage, and general aging of the entire body). Even better news? L-ergothioneine remains intact in mushrooms during cooking.

But are there any drawbacks to indulging in your favorite fungi? Well, yes. It should be noted that shiitake mushrooms contain a naturally-occurring compound known as purines that can cause excess accumulation of uric acid in the body, which in turn can lead to gout or the formation of kidney stones. However, this is generally not a problem for the majority of the population and shiitake mushrooms – and other sources of purines – should only really be of concern to those already suffering from kidney problems or gout.

When selecting shiitake mushrooms (a name that can be interchanged for similar reishi and maitake mushrooms), look for those that are firm, plump and clean with no dark spots or “bruises.� Since the mushrooms are porous, they should be refrigerated in a paper bag – where they can stay fresh for about a week – and cleaned before preparation only with a damp paper towel (as opposed to being rinsed or submerged in water, which can cause them to become soggy). However, if you find that your mushrooms have become dried out during storage, placing them in a bowl of water for 30 minutes can do wonders to revive them!

tamaki Flickr Photo (CC)

Further Reading:

More Smart Fuel

Recipes, recipes, recipes!

Posted: Diet, Health, Nutrition, Smart Fuel

Smart Fuel: Walnut Oil7

Nut-ritious

Here at Mark’s Daily Apple, we’re pretty picky about our oils, but one oil that we can truly get on board with is walnut oil.

Of all the oils, walnut oil is clearly one of the healthiest. In the olden days, it was used to cure many ailments including stomach and skin problems, tuberculosis (although, admittedly, the jury is out on just how successful that might have been!), hair loss and diabetes.

Today, however, walnut oil is more revered as a healthy source of fat, containing roughly 72% polyunsaturated fat. Walnuts are high in alpha-linoleic acid, an essential fatty acid that is converted to EPA and DHA (long-chain omega-3s) in the body. Furthermore, walnut oil is also a great source of omega-9, which helps maintain artery health, as well as omega-6 (you gotta have some of ‘em), which is important for skin and hair growth as well as maintaining a healthy reproductive system.

So let’s take it to the lab and put walnut oil to the test! In a study conducted by University of California-Davis, researchers found that hamsters that ate walnut-infused feed had significantly lower levels of endothelin, a naturally occurring chemical that causes inflammation of arteries and plaque accumulation in vessels (both of which are linked to heart disease). In addition, consumption of walnuts was associated with a 64% increase in the elasticity of arteries and was found to prevent endothelial dysfunction (which has been linked with coronary artery disease and other cardiac ailments) in patients with high cholesterol.

Other pros for walnut oil (and walnuts in general) are that they are a great source of antioxidants, delivering more than 20 mmol antioxidants per 100 grams (making it one of the best sources of antioxidants among tree nut varieties). Specifically, walnuts are a great source of ellagic acid, which helps detoxify potential cancer-causing substances and helps limit the replication of cancer cells. To help these antioxidants along, walnuts are a very good source of manganese and copper, two minerals that act as catalysts in antioxidant reactions. Finally, walnuts are also a natural source of melatonin, a hormone produced by the pineal gland that is thought to play a role in regulating sleep.

Although slightly more expensive than other oils, walnut oil is a delicious and easy-to-use oil to use in food preparation. It has a light, delicate flavor and scent that makes it a good match for fine balsamic vinegars, red wine vinegars and tarragon white vinegar when used in salad dressings and can also be used to add flavor to grilled fish or meat dishes. When using it in cooking, chefs suggest that you avoid using it at high temperatures, as the heat can turn the oil bitter and destroy some of its antioxidant properties.

Like any healthy unsaturated fat, walnut oil is best when stored in a cool place and should be used up or tossed out within six weeks after first opening.

funadium Flickr Photo (CC)

Further Reading:

More Smart Fuel

Slashfood: Storing Nuts in the Freezer Extends Their Life

Technorati Tags: walnuts, omega-3, alpha-linoleic acid, ALA, omega-9

Posted: Diet, Health, Nutrition, Smart Fuel