FYI THURSDAY

3 THINGS TO EAT EVERY DAY

Earlier today I was watching YouTube and saw an interview of Dr. Joel Furhman on the NEWSMAXTV channel.  It was very interesting.  I have always enjoyed Dr. Furhmans’ take on health and nutrition.  He is a firm believer in micro-nutrients and eating clean.

Anyway, he was asked what 3 foods you should eat every day.  His reply was: greens, beans and onions.  He went on to say there are certain foods that should be incorporated as often as possible.  He had an acronym for them: GBOMBS.  This stands for greens, beans, onions, mushrooms, berries and seeds.

I get all of the items except the onions and mushrooms.  All of the rest of the items show up on everyone’s’ must-have list of healthy foods.  Why onions and mushrooms?

 

ONIONS (information found on (https://www.livescience.com/45293-onion-nutrition.html)

onion and garlic on white surface
Photo by Pixabay on Pexels.com

“Onions are super-healthy,” said Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. “They are excellent sources of vitamin C, sulphuric compounds, flavonoids and phytochemicals.”
Phytochemicals, or phytonutrients, are naturally occurring compounds in fruits and vegetables that are able to react with the human body to trigger healthy reactions. Flavonoids are responsible for pigments in many fruits and vegetables. Studies have shown that they may help reduce the risk of Parkinson’s disease, cardiovascular disease and stroke.

A particularly valuable flavonoid in onions is quercetin, which acts as an antioxidant that may be linked to preventing cancer. “It also might have heart health benefits, though more studies need to be done,” said Angela Lemond, a Plano, Texas-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Other important phytochemicals in onions are disulfides, trisulfides, cepaene and vinyldithiins. They all are helpful in maintaining good health and have anticancer and antimicrobial properties, according to the National Onion Association.
Partly because of their use in cooking around the world, onions are among the most significant sources of antioxidants in the human diet, according to a 2002 report in the journal Phytotherapy Research. Their high levels of antioxidants give onions their distinctive sweetness and aroma.
“Foods that are high in antioxidants and amino acids allow your body to function optimally,” said Lemond. “Antioxidants help prevent damage, and cancer. Amino acids are the basic building block for protein, and protein is used in virtually every vital function in the body.”
Sulfides in onions contain necessary amino acids. “Sulfur is one of the most common minerals in our body that assists with protein synthesis and building of cell structures,” said Lemond.
“I like to recommend eating onions because they add flavor without salt and sugar,” Jarzabkowski said. Onions are low in calories (45 per serving), very low in sodium, and contain no fat or cholesterol. Furthermore, onions contain fiber and folic acid, a B vitamin that helps the body make healthy new cells.
Onions are healthy whether they’re raw or cooked, though raw onions have higher levels of organic sulfur compounds that provide many benefits, according to the BBC. A 2005 study in the Journal of Agricultural and Food Chemistry found that there is a high concentration of flavonoids in the outer layers of onion flesh, so you’ll want to be careful to remove as little of the edible part of the onion as possible when peeling it.

The article contains much more information but my job is to point out these things and let you research on your own.  I think you will enjoy this article as much as I did because I had no idea that onions were such super foods.  I love onions, especially a think slice of purple onion on a freshly grilled hamburger (grass-fed beef of course).

 

MUSHROOMS (http://healthyeating.sfgate.com/benefits-can-eating-mushrooms-4412.html)

mushroom on brown wooden plate
Photo by Paula on Pexels.com

Mushrooms have the happy gift of making the foods around them taste better, while adding only very modest quantities of fat, calories or carbohydrates. Beyond that mushrooms are considered to have a number of health benefits, though the evidence for some claims is stronger than for others.

Vitamins and Minerals
Crimini mushrooms are among the only natural food sources of vitamin D, and mushrooms are one of the few foods that contain germanium, a trace mineral that helps your body use oxygen efficiently and prevents against damaging effects of free radicals. Many mushrooms are also good sources of selenium, an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron. Because their cells walls are undigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits.
Dietary Fiber
Mushrooms are a good source of both insoluble chitin and soluble beta glucans, each a form of fiber which has a role to play in human health. Insoluble fiber is crucial to proper digestion, while soluble fiber can slow the rise in your body’s blood sugars after a meal and can also help moderate your blood pressure and cholesterol. A 2014 study published in the Czech Journal of Food Science evaluated white button mushrooms — Agaricus bisporus — and 19 others for their fiber content, and their ratio of insoluble to soluble fiber. The study concluded that all of the mushrooms it reviewed were good sources of dietary fiber, and that many prized wild mushrooms, such as porcini, were especially high in soluble fiber.

Cancer Prevention
White button mushrooms, commonly found in grocery stores and salad bars, demonstrated an ability to suppress markers of recurrent prostate cancer in a study published in oncology journal Cancer in 2015. Maitake mushrooms, long considered by Asians to have healing properties, showed an ability to suppress breast tumors in a study published in Nutrition and Cancer in 2017. Ganoderma lucidum, best known under its Japanese name of reishi, has shown promise in the treatment of a number of cancer though further studies are needed to confirm those preliminary results.

There is more to this article too.  So go check it out.

Well, it appears that Dr. Furhman knows what he’s talking about (duh, Debbie). I am going to include more of his most important items in my meals.  What about you?

Bye for now.

Debbie

 

 

 

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