Asparagus - A High Quality Anti-Inflammatory Food

Asparagus is a perennial plant belonging to the Lily family (Liliaceae). There are approximately 300 varieties of asparagus, but only 20 are edible. In terms of commercial production, China (587,500 tons) and Peru (186,000 tons) are currently the world's largest producers and exporters of asparagus. Next are the United States (102,780 tons) followed by Mexico (67,247 tons).


It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients. The medicinal qualities of asparagus have been associated with the phytonutrients present in its roots and shoots, especially one type of phytonutrients called saponins. Saponins have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and have also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.


In conjunction with these anti-inflammatory phytonutrients, asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, and the minerals zinc, manganese, and selenium. Asparagus is comparable to vegetables in the cabbage and cauliflower family, while ranking lower than some of the green leafy vegetables like spinach, on the list of foods high in antioxidants.


Asparagus is widely recognized as providing health benefits for our digestive tract as well. The health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Asparagus contains concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Anti-inflammatory and antioxidant nutrients are some of the best risk reducers known for chronic health problems.

Preliminary research has found health links between asparagus and type 2 diabetes and heart disease. Asparagus emerges as an excellent source of folic acid and a very good source of vitamins B1, B2, B3 and B6. Asparagus also contains the B vitamins choline, biotin, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of homocysteine, they are critical in heart health has well. (Homocysteine is an amino acid, and when it reaches excessive levels in our blood, it is a strong risk factor for heart disease.)


Along with its impressive list of B vitamins, asparagus provides us with about 3 grams of dietary fiber per cup, including more than 1 gram of soluble fiber. Intake of soluble fiber has repeatedly been shown to lower our risk of heart disease, and our risk of type 2 diabetes can be significantly lowered as our intake of dietary fiber increases.



Asparagus should be used within a day or two after purchasing for best freshness, flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel to minimize the "respiration rate" (the speed at which the metabolic breakdown occurs). 


The information in this summary was provided by whfoods.com

Balance Your Omega 3 & Omega 6 Fatty Acids

Welcome to this blog! Today I'd like to explore Omega 3 and Omega 6 fatty acids. They are an essential source of energy for our metabolic system, however because we are increasingly eating more fast foods with our busier lifestyles, we are putting our lives in jeopardy. Fast foods are predominantly saturated with Omega 6 vegetable oils. Too many Omega 6 fats cause inflammation in our body. This reaction produces high cholesterol, high triglycerides, diabetes and many other serious heart and health risks. 


The good news is that we can balance our diet by adding a few Omega 3 fats, and eliminating some of the Omega 6 fats. By planning ahead and putting a few walnuts in a snack ziplock to take with you, you can stretch out your eating times with a healthy snack. By adding a little tuna to a salad, you will find yourself adding in Omega 3 rich foods to your diet quite easily. 


Diabetes.about.com has a list of primary foods to substitute for fast foods.  Here are some ideas to help you make healthier food choices.


Omega 3 - use these items more often

• Salmon, sardines, herring, tuna and other cold water fish
• Walnuts, ground flaxseed
• Canola Oil, Olive Oil
• Dark green leafy vegetables
• Eggs from free range chickens
• Daily supplements

Omega 6 - limit these items daily

• Nuts and seeds
• Vegetable Oils (soybean, corn, cottonseed,sunflower, and safflower oils)

Last fall my husband and I went over to Astoria, Oregon to buy some fresh tuna off the fishing boats in the marina. They cleaned it for us and put it on ice for the trip home. Upon returning home we cut up the tuna into small chunks and put them into sterilized jars for canning. We added a few spices and sealed them for processing in a pressure canner. It has been a god-send having this fish on hand. Once the jars are opened, the tuna tastes just like fresh cooked fish. It's awesome. 

The Progression of Inflammation - How Did This Happen To Me?

I am learning a lot about the inflammatory process in our bodies. Throughout our life unseen things shape our health. As most people age, they usually progress through three distinct phases of health. To succeed in healthful living, it is essential to understand this progression.

[Level 1 is a non-inflammation, non-insulin resistant state. Our body is able to maintain homeostasis, a stable equilibrium, where our metabolism adjusts itself to maintain a steady weight and fights diseases automatically. We look and feel good. This is the optimal phase we would all like to live in.

But the reality is we encounter infections and eat the wrong foods, we lose our ability to maintain a healthy balance. Infections occur which increase inflammation. Also when we eat high levels of sugars or "bad fats", what we often call our "comfort foods", inflammation increases even further.

Each time we become inflamed, we struggle to get back to normal. But sometimes, we don't quite go all the way back. Our body "remembers" our infection and increases its "ready reserve" of inflammatory cytokines, (proteins released by cells of the immune system) and thus keeps our immune system on the edge. Unfortunately, while being constantly ready for the next infection, our body experiences the wear and tear interfering with many of our metabolic systems. Gradually, we move into Level 2, which is chronic low-level inflammation and insulin resistance. 

Level 2 involves a powerful chain reaction. Infection produces inflammation. Inflammation produces insulin resistance. Insulin resistance produces weight gain. Weight gain produces inflammatory cytokines leading to more insulin resistance.

Insulin resistance starves our muscles. They react by sending messages that lower our resting energy. Then, the insulin resistance makes us hungry in an effort to feed our starving muscles. Under these conditions, weight loss is almost impossible. We look "fat" to others, but our muscles "think" we're starving... at least chemically. As a result of this starvation, we crave and finally eat more sugars, fast-burning "high glycemic load" starches and saturated fats. These nutrient-poor foods add to our disease. Eating them is preventing or slowing weight loss in spite of our dieting efforts.

As these conditions worsen, we finally begin to show signs of diseases at Level 3 -- cardiovascular diseases, diabetes,hypertension, Alzheimer's, arthritis, stroke, cancer...  It's a big list.]


Can we stop this unhealthy cycle?


You betcha! [Reverse the inflammation caused by the high sugar, high fat, low fiber foods by eating colorful high fiber vegetables like sweet peppers, kale, parsley, celery, raw carrots, radishes, onions, garlic, cabbage, broccoli, cauliflower, squash, cucumber, apples, pears, berries, nuts, plums, grapes, bananas, citrus fruits and so on. Fatty animal products like red meats and dairy are minimized. Lean cuts of chicken, turkey and fish are encouraged. Olive oils and avocado replace other unhealthy oils from corn, soybeans, safflower, and sunflower or other vegetable oils.


People on this anti-inflammatory diet tend to normalize their weight and reverse their heart disease and diabetes, and improve risks for cancer or heart attacks. Arthritis and Alzheimer's symptoms improve as well]. If you want to know more about anti-inflammatory foods go to level1diet.com. 

Be Aware of Glycemic Index Carbohydrates

Glycemic Index (GI) defines the differences in carbohydrates according to their effect on blood sugar levels within the body. Foods HIGH on the GI value chart increase blood sugar levels quickly. Foods LOW on the GI value chart keep blood sugar levels relatively steady as they offer the body a chance to digest and absorb nutrients in the foods.  


There are several websites showing Glycemic Index information.  At glycemicindex.com there is an exclusive international database covering a variety a foods and their GI values and carbohydrate content in grams.  NutritionData.com also has a food list ranking the GI value of common foods. These websites offer much more information about food choices.


Although the GI factor clearly impacts diabetic health, some research studies show significant impact on other chronic diseases including insulin resistance syndrome (metabolic syndrome), coronary heart disease in women and the risk of gallbladder diseases. By understanding GI values, you may be able to better manage or perhaps even prevent further complications of chronic diseases. By investigating this factor, you become more proactive in your health care.