Passing by an odd-looking vegetable in the farmer’s market or produce section of the grocery store, you glance at it, but keep going. What is that, you ask yourself? It’s a kohlrabi, that’s what it is, and it’s definitely worth a try!

Kohlrabi (pronounced coal-Rob-ee), is one of the newest superstars of the cruciferous veggie family. Once, a rather rare spotting in local market, it is now poised to grab the superfood crown away from kale.

Kohlrabi has big light green or purple bulbs with leaves that are attached to the outside of it. It’s an odd looking vegetable for sure. The bulb is delicious if you skin off the tough outer skin and slice it up and eat it raw, or you can make slaw out of it. It has a crunchy taste a bit like a broccoli stem, but milder and sweeter. The leaves are edible too, with a taste reminiscent of collard greens, only with a milder taste.

Like other members of this famous star-studded family, kohlrabi is full of phytonutrients that protect your health by fighting cancer, lowering inflammation, and protecting your heart.

Kohlrabi contains a large amount of vitamins A, C and K, as well as B-vitamins. It also contains copper, manganese, iron, potassium, dietary fiber and calcium, and is rich in phytochemicals and carotenes as well. With this amazing supply of nutrients, it’s not surprising that kohlrabi offers immense benefits for your body. Some of those healthy benefits include:

• Digestive health
• Stable blood sugar
• Helps with weight loss
• Fights heart disease
• Helps lower blood pressure
• Fights cancer

Cancer-Fighting Food

The cruciferous vegetable family is known for its cancer-fighting abilities and kohlrabi is no slouch in this area. Cruciferous vegetables contain compounds known as glucosinolates, which are well-known for their ability to fight breast, cervical, colon, lung and other cancers. These glucosinolates also support detoxification, protecting your cells’ DNA, and preventing dangerous cell mutations like cancer.

Like the rest of the cruciferous family of collards, kale, radishes, arugula, broccoli, cauliflower and brussels sprouts, this little darling kohlrabi contains myrosinase, which turns its sulfur-filled compounds into cancer-fighting bombs. These glucosinolates also transform into indoles, which prevent estrogen in the body from enhancing cancer cell growth.

Eating a diet high in cruciferous vegetables has been associated with a lowered risk of many cancers, so it’s a safe bet to include kohlrabi in your diet on a regular basis.

However, when it comes to eating cruciferous veggies for their cancer-fighting potential, eating them raw or lightly cooked is best, says Dr. Paul Thornally, a food scientist at University of Warwick. Cooking cruciferous vegetables too long destroys the valuable myrosinase enzyme that fights cancer. Shredding also causes these vegetables to degrade more quickly, so if you are making slaw, shred right before eating.

Cardiovascular Health and Blood Pressure

By now we should all be aware that a diet high in fresh, organic vegetables helps fight heart disease for a number of reasons. All vegetables, especially cruciferous veggies have tons of powerful antioxidants that fight free radicals, protect the heart and blood vessels and lower inflammation.

One large study of adults ranging in age from 25 years to 74 years showed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.

And the Journal of Nutrition showed that this analysis of several studies proved vegetable consumption lowers the risk of cardiovascular disease. By adding more vegetables like kohlrabi in your diet, you can certainly improve your heart and your health.

One of the most important indicators of potential heart disease is an inflammatory compound found in the body called “C-Reactive Protein” (CRP). Eating vegetables, which are high in antioxidants, especially beta carotene, like kohlrabi, reduces CRP. Lowering your level of CRP lowers your chances of heart disease and other harmful inflammatory diseases.

Many people who have high blood pressure are also at a higher risk of heart disease and strokes. Hypertension is a very common health issue that has an increased risk as you grow older. Often people have high blood pressure and don’t even know it. There are several good ways to lower blood pressure naturally, including a diet rich in vegetables like kohlrabi.

Kohlrabi contains a high levels of vitamin C, a powerful antioxidant which protects against high blood pressure, heart disease, strokes, cancer and inflammation in the blood vessels. Kohlrabi contains more vitamin C than an orange, which is over 100% of the recommended daily allowance. This all-purpose vitamin helps to keep the immune system strong, build collagen, help with healthier skin and gums, and fight diseases. So if you feel a cold coming on, grab a few kohlrabi and munch away!

Keeps Blood Sugar Low and Aids in Weight Loss

Kohlrabi and other cruciferous vegetables contain large amounts of fiber, as well as water, which makes you feel full, while the nutrients in kohlrabi satisfy your body. This prevents you from eating higher calorie, starchy, sugary processed foods that can make you gain weight.

Kohlrabi is very low in sugar or carbohydrates, so its delicious crunchy texture makes it a great substitute for crackers or chips for dipping. Its high fiber will also fill you up, while maintaining a low level of glucose. Next time you feel the munchies coming on, slice up a few kohlrabi and use them to dip into hummus or guacamole for a delicious snack that doesn’t make your blood sugar go up. This study of men in Finland showed that higher intakes of fruit, berries and vegetables that included kohlrabi resulted in a reduced risk of type 2 diabetes.

Where to Find Kohlrabi

While kohlrabi used to be a rare sighting, it is starting to grow in popularity, because of its mild, slightly sweet taste and it’s store of amazing phytochemicals that protect your health.

Look for kohlrabi in the early spring and summer months and fall. There are several different varieties available, with the most common one being the light green globes. My favorite is the purple one, although when you peel away the tough outer skin, it’s a creamy white inside, no matter what color the outside is.

If the leaves are intact and the kohlrabi is fresh, the leaves are edible and delicious, much like collard greens with less bitter taste. You can lightly stir fry the greens, add it to soups or stews or even chop it up and add to your favorite salad or smoothie.

The bulb can be sliced up and eaten raw, or shredded into a slaw. This recipe for kohlrabi slaw with cilantro, jalepeno and lime looks amazing!

Kohlrabi is also delicious and mild cooked and can be added to stir fry, soups or your favorite dish. Dr. Josh Axe has this delicious curried cauliflower soup with kohlrabi in it, that you will absolutely love.

Enjoy your new favorite superstar vegetable!

Reference
https://eatandbeatcancer.com/2013/07/13/anti-cancer-foods-an-unusual-vegetable/
https://foodfacts.mercola.com/kohlrabi.html
https://draxe.com/kohlrabi/

The post How This Odd-Looking Vegetable Can Do Amazing Things for Your Health (Kohlrabi) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, co-author of the best-seller: The Diabetes Fix

Fenugreek? What is that? If you’ve never heard of it, don’t worry—you’ve probably eaten it a time or two and didn’t even know. It’s delicious in many Indian dishes and other Mediterranean dishes. Fenugreek is also known to have some fantastic health benefits that can be good for lowering blood sugar, fight inflammation, and even improve your sex life!

Fenugreek is actually a member of the pea family. Fenugreek is a plant that grows in parts of Europe and western Asia. The leaves are edible, but the small brown seeds are best known for their use in medicine, and as a spice. The first recorded use of fenugreek was in Egypt, dating back to 1500 B.C. Across the Middle East and South Asia, the seeds were traditionally used as both a spice and a medicine.

Fenugreek has an interesting taste—something like a combination of celery and maple syrup. It has a very pleasant taste, however, when cooked in recipes. Fenugreek can also be taken by mouth or used to make a paste for the skin, and is often used in soaps and cosmetics.

In fact, fenugreek extract or oil has antimicrobial, antioxidant, antidiabetic, and tumor-fighting abilities, and actually has a long history of being used in traditional medicines. You can buy fenugreek as:

• a spice (in whole or powdered form)
• supplement (in concentrated pill and liquid form)
• tea
• skin cream

What Is Fenugreek Good For?

1. Helps Lower Blood Sugar

Fenugreek seeds are known to be a help to those with diabetes. While the seeds contain fiber which slows the absorption of some high-glycemic foods, they also contain other natural chemical compounds that improve glucose levels while stimulating insulin.

One study found that ingesting a daily dose of 10 grams of fenugreek seeds soaked in hot water helps control glucose levels in type 2 diabetes. Another study suggests using ground fenugreek in baked goods as a flour substitute, which reduces insulin resistance, and lowers blood sugar in people with type 2 diabetes.

One other study showed that taking high doses of fenugreek every day for several weeks causes noticeable improvements in plasma glucose levels. While fenugreek is a good addition to help control diabetes, it is not a substitute for a healthy, low glycemic diet and exercise. Be sure to talk to your doctor if you’re thinking of taking fenugreek as a supplement.

2. Helps Ease Digestion

Fenugreek is known to help with digestive problems, such as upset stomach, constipation or indigestion. Because fenugreek is high in fiber, the water-soluble fiber helps to relieve constipation.

The water-soluble fiber in fenugreek helps relieve constipation. It also works to promote better digestion and is helpful in dealing with inflammatory conditions such as ulcerative colitis.

3. Helps Fight Heart Disease and Lowers Cholesterol

Fenugreek helps to lower cholesterol, especially LDL cholesterol and triglycerides, keeping HDL (good cholesterol) high.

Currently, there are only a few studies showing fenugreek’s effectiveness in lowering cholesterol and triglycerides. Findings have showed that total cholesterol was lowered by up to 16 percent, LDL was decreased 10-16 percent, and triglycerides were lower as well. HDL (the good cholesterol) actually increased by up to 11 percent in some studies.

4. Reduces Inflammation

Internally, fenugreek helps with inflammation in the body with a wide range of things including mouth ulcers, bronchitis, coughs, arthritis, kidney issues, and even skin infections. It is known to help break up phlegm in the body, making it good for colds, coughs and bronchitis. It is also especially helpful at reducing swelling and inflammation related to arthritis.

Externally, fenugreek helps heal inflammation including pain and swelling in the muscles or lymph nodes, wounds, eczema and rashes.

5. Increases Libido in Men

Fenugreek works on men to relieve erectile dysfunction, increase sexual arousal, and help maintain healthy testosterone levels. One study published in Phytotherapy Research, looked at 60 men between the ages of 25 and 52 years who supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks. The participants noted their results, reporting that the fenugreek dietary supplement had a positive effect on their libidos.

6. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women increase their milk supply. Fenugreek acts as a galactagogue. Galactagogues are substances that help with increasing milk supply. It helps to stimulates the milk ducts and can increase milk production in as little as 24 hours. Complementary & Alternative Medicine, the Annals of Pharmocotherapy, Journal of Pharmacy and Pharmaceutical Sciences and Veterinary Medicine International, among others, have all published studies on fenugreek and breastfeeding benefits.

7. Helps with Eating Disorders

Fenugreek has been shown to increase appetite for those with eating disorders or other health issues where appetite is an issue. A study published in Pharmacology Biochemistry, and Behavior showed subjects had a renewed desire to eat, and the fenugreek increased food intake significantly.

For those with anorexia, it is recommended that 250 to 500 milligrams of fenugreek up to three times a day is helpful, according to the University of Maryland Medical Center. However, it may not be safe for children — so as with any medication or natural treatments, check with your doctor first.

8. Improves Exercise Performance

Fenugreek actually improves body composition, muscular strength, endurance and anaerobic capacity according to the Journal of Sports Science and Medicine. The study shows the positive effects of combined creatine and fenugreek extract supplementation on strength and body composition in men.

The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength. The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition.

The use of fenugreek with creatine supplementation may be effective in eliminating the need for excessive amounts of simple carbohydrates to improve athletic performance.

9. Tastes Great in Food

Fenugreek is often included as an ingredient in spice blends like curry seasoning for Indian dishes. Oddly enough, it’s also used as a flavoring agent for maple syrup flavoring, and used often in foods, beverages and tobacco as a flavor additive. The leaves from the plant can be used in salads, and the dried leaves can also be used as a seasoning agent as well.

Fenugreek Precautions

Fenugreek can have an effect on the nerves, especially the sciatic nerve. Too much of it, can actually cause you to lose feeling in your nerves or cause your muscles to feel weak.

Some people have reported a maple syrup-like smell coming from their bodies after extended use.

Fenugreek can cause some allergic reactions. Talk to your doctor about food allergies you have before adding fenugreek to your diet. The fiber in fenugreek can also make your body less effective at absorbing medications taken by mouth. Don’t use fenugreek within a few hours of taking these types of medication. When taken in large doses, side effects can include gas and bloating. Fenugreek can also react with several medications, especially for blood clotting disorders and diabetes medications. Talk to your doctor before taking fenugreek if you’re on these types of medication.

Fenugreek is found in most health food stores, and dosages can range from 5 to 30 grams a day—depending on the reason, but be sure to consult with your physician first.

Fenugreek used in cooking is generally considered safe.

Pregnant women should limit fenugreek use to only amounts used in cooking, and avoid taking any fenugreek supplements, because of its potential to induce labor.

Stay tuned for more info on fenugreek, as there are many ongoing studies on its effectiveness as a powerful natural health aid.

Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (this also helps reduce abdominal fat)

References
https://www.healthline.com/health/type-2-diabetes/fenugreek-blood-sugar#traditional-diabetes-treatment
https://draxe.com/fenugreek/
https://www.verywellhealth.com/can-fenugreek-lower-your-cholesterol-698114

The post This Odd Spice Lowers Your Blood Sugar, Helps with Weight Loss, and Raises Libido (and it’s NOT turmeric or cinnamon this time) appeared first on thenutritionwatchdog.com.