Polyphenols & Flavinoids

Polyphenols & flavinoids are powerful antioxidants related to tannins. Red wine offers polyphenols (as does red grape juice & green tea), while flavinoids are found alongside vitamin C in fresh foods such as citrus fruits. These antioxidants strengthen capillary walls & may help in cases of heavy menstrual bleeding. Like other antioxidants they are good detoxifiers.

What's good about Polyphenols & Flavinoids?

• Reduces bruising in susceptible individuals
• Protect capillaries
• Protect against cerebral & other hemoraghing
• Reduce menstrual bleeding
• Have antioxidant properties & encourage Vitamin C's own antioxidant qualities
• Antiviral activity
• Anti-inflammatory
• Anti allergy
• May help to cure colds

Best sources of polyphenols (also known as polyphenolic flavonoids) are green tea, red grapes in the form of red wine & grape juice.

Flavinoids are also known as bioflavonoids & flavones & were originally called vitamin P. They are antioxidants, found in the company of vitamin C in natural foods & are responsible for the colour in the leaves, flowers & stems of food plants. Best sources of flavinoids include citrus fruits, apricots, cherries, green bell peppers, broccolli & lemons.

Some herbs are also rich in polyphenols & flavinoids, including ginkgo biloba, hawthorn, milk thistle & bilberry.

Click links for more info:
Hot Spiced Pears is a healthy recipe full of antioxidants & flavinoids from my Just Puds blog

Vitamin C

ANTIOXIDANTS

Essential Fatty Acids

Omega-3

All about Antioxidants

Antioxidants are compounds that inhibit chemical reactions with oxygen in the body. Oxidation reactions may involve highly reactive molecules called free radicals; metals such a copper often change reactions with oxygen. Among those reactions are those that cause cell damage in the body.

Antioxidants inhibit these changes by reacting with the free radicals before they can cause any damage (free radical scavenging) or by reacting with the metals. Naturally occurring antioxidants may also work by interacting directly with oxygen.

Nutrients called antioxidants – VITAMIN C & E and beta-carotene & the minerals zinc & SELENIUM among others are now known to have an anti-ageing effect. Contained in fruits, nuts & most vegetables antioxidants are the body's defence against free radicals, which cause all types of cellular damage in the body.

Free radicals are implicated in the initiation of cancer, heart disease & even ageing itself – so much so that many experts believe that the ageing process is actually produced by the tiny degenerative effects that are caused by free radicals as they oxidise various cells over time.

Antioxidants provide the body with a natural defence against free radicals, which is why it is recommended eating foods rich in these nutrients.

Many flavinoids (info to be posted at a later date on why red wine is good for you in this respect) are also known as proanthocyanidins & also have antioxidant action. Skins of black cherries, blueberries & blackberries also contain proanthocyanidins. Extracts of bilberries contain flavinoids known as anthocyanosides which have a very powerful antioxidant activity. Other antioxidants include the flavinoid quercetin, the enzymes methione reductase & catalase, a substance found in in the liver known as lipoic acid & the substance COENZYME Q10 (also known as vitamin Q).

Essential Fatty Acids

Omega-3

Antioxidant rich blueberries - for a recipe from my Just Puds blog click title link:

Blueberry Fruit Loaf with Sauce

Vitamin B12

Vitamin B12 or cobalamin, is a member of the B complex family & is also known as the 'red vitamin'. It is water soluble & found only in animal foods including milk, & cheese. B12 needs calcium to be properly absorbed, & deficiency may give rise to anaemia, among other things. Vitamin B12 is the only vitamin that contains essential minerals although we need very little but our absorption is often inadequate & vegans in particular may need to take supplements. Like B1, B12 is known as a 'feel good' vitamin, as it helps insure the healthy functioning of the nervous system.

What's good about Vitamin B12?

• Forms & regenerates red blood cells
• Essential for a healthy nervous system
• Essential for growth & development
• Vitamin B12 is necessary to utilise fats, proteins & carbohydrates
• Improves concentration, memory & balance
• Detoxifies cyanide from foods & tobacco smoke

Deficiency symptoms:
Anaemia, fatigue, heart disease, brain & nerve damage, sore tongue & hallucination.

Good sources:

Liver, beef, cheese, milk, kidneys, yoghurt, eggs.

Special notes:

• many women find B12 useful for PMS symptoms & for pre-menstrual problems in general
• alcohol & sleeping pills act as 'enemies' towards B12
• symptoms of B12 deficiency can take more than 5 years to show up
• chronic diarrhoea, intestinal parasites & other digestive disorders can inhibit absorption of B12 & deficiency is particularly common in the elderly

Recipes from my Just Food blogs rich in B12:
Liver & Bean Casserole
Spaghetti Bolognese

Mexican Beef

Click title link if you would like to check out the health value of other B Complex family members:

Vitamin B6

Oregano

Oregano is the wild marjoram similar in taste & aroma, but more powerful.  It dries extremely well & is essential in Italien dishes especially Spaghetti BOLOGNESE & pizza dishes.  It is also used in commercial  chilli powders & is an excellent herb for flavouring stuffings & marinades.

If you'd like to try a recipe using oregano click on this link which is a recipe from my Just Quick Snacks blog:
Sundried Tomato Rice Salmon Finger layer

Selenium (trace element)

Selenium is one of the most talked about trace elements of the moment. It has been discovered to be an antioxidant and to provide protection against many cancers as well as age related conditions such as heart disease and arthritis. The body requires only small amounts each day but it is essential particularly for its role in protecting the cell membranes & improving their overall function.

What's good about selenium:

• Antioxidant
• Required for health immune system
• Improves liver function
• Maintains healthy eyes & eyesight
• Maintains healthy hair & skin
• Protects against heart & circulatory diseases
• May impede ageing process
• Can detoxify alcohol, many drugs, smoke & some fats
• Increases male potency drive

Good sources:

Wheatgerm, wheatbran, tuna fish, onions, whole wheat bread, tomatoes, brocolli.

By eating the following recipes from my Just Food blogs regularly you will have a healthy balance of selenium. (click titles to link).

Spaghetti Bolognese in rich tomatosauce
Sausage Apple Spaghetti snack

Low fat Tomato soup

Delicious salad

Pineapple Salsa with Finger SalmonFillet or tuna steak
Vegetable Bolognaise

These links describe the importance of other elements & vitamins with easy tasty recipes to try (click title to link)

Fenugreek
Dill
Bee products
Vitamin C
Chives
Vitamin Q

Vitamin B6

Vitamin B6  is a member of the B Complex family.  Deficiency is most common in those of us who eat diets centred around "junk" or "convenience" food.  Food processing destroys up to 90% Vitamin B6 content of any food, which means that whole fresh foods are the key source.  Many menstrual problems, including PMS are also linked to small deficiences of  this Vitamin.

Vitamin B6 is another of  water water-soluble vitamins & any excess is excreted from the body about 8 hours after digestion.  Because food processing destroys 90%,  deficiency is quite common.  Women taking HRT or the contraceptive pill will have increased requirements.  So too will people having diets high in protein or with excessive alcohol consumption.

What's good about Vitamin B6?
Necessary for:

• production of  hydrocholoric acid & magnesium,
• absorption of Vitamin B12
• the production of antibodies & red blood cells

It's good for:

• metabolizing protein, carbohydrates & fats
• helping to metabolize & transport selenium
• a natural diuretic action
• helping the body to absorb zinc
• alleviating nausea
• synthesising nucleic acids

Deficiency symptoms:

• anemia
• insomnia
• kidney stones
• morning sickness
• PMS
• skin rashes
• dry skin
• nervousness

Goods sources of Vitamin B6 are:
Avocados, bananas, fish, wheat bran, liver, cantaloupe, cabbage, milk, eggs, seeds.

For recipes rich in Vitamin B6 click the title link:
Pineapple Dessert
Liver & Bean Casserole
Cod Parcels with Parma Ham & Pesto
Trout Fillets with Orange Butter Sauce

Click title link if you would like to check out the health value of other B Complex family members:
Vitamin B12

Iron

Iron is an essential mineral nutrient. It is a component of hemoglobin & myoglobin molecules - the hemoglobin in red blood cells transports oxygen from the lungs to body cells & returns waste carbon dioxide from the cells to the lungs. The myoglobin in red muscle tissues transports oxygen to the tissues for energy storage.

Iron in the body that is not in use is stored in the spleen, bone marrow & liver.  Iron deficiency (anemia) is a condition often associated with deficiency & was described by Egyptian physicists as long ago as 1500 B.C.E.

Women lose twice as much iron as men & are more likely to be deficient, particularly during child bearing years. Drinking coffee within an hour of a meal can reduce iron absobsion by up to 80%.

What's good about iron?

• Necessary for production of hemoglobin & certain enzymes
• Necessary for immune activity
• Required to supply oxygen to the cells
• Required by the liver
• Protects against free radicals

Good sources of iron are:
Liver, kidney, raw clams, cocoa powder, beans, dark chocolate, shellfish, nuts, pulses, brocolli, red meat, egg yolks, molasses.

For iron rich recipes try these from my 'Just' series of food blogs:
Liver & Bean Casserole
Bulghur Wheat with Leeks
Delicious quick Salad using lentils
Easy Beef Rice

What better way to enjoy a guilt-free pudding when you know that it is rich in essential iron:
Chocolate Weetabix Slice with Cocoa Icing
and
Deep Dark Chocolate Cup Cakes

Drying Herbs

Herbs are used in microwave cooking in eaxctly the sase way as for conventional methods.  The microwave can be utilised to dry herbs:

The sprigs of herbs should be washed & dried then laid on a double thickness of absorbent kitchen paper.

Place another piece of paper loosely over the top.

Cook on maximum (full) for about 2 minutes, then leave the herbs to cool for 5 minutes.

When the herbs have been cooked enough they will become crisp & dry when they cool.

Continue cooking in bursts of 1 or 2 minutes until the sprigs are properly dried.

Cool completely before crumbling & storing in an airtight jar.

The exact timing depends on the type of herbs.  If you want to prepare a pot of mixed dried herbs, then dry them individually before mixing.

Coriander

The fresh leaves of coriander may be added to meats, sauces & salads. They are good added to vegetable stir-fries, soups & poultry dishes.

The seeds are aromatic & lemony in flavour & form an important ingredient of  tomato chutneys & curries. They are a common addition to biscuits & baked goods. Toasting seeds first brings out even more flavour. The seeds, through steam distillation, produce an essential oil that is used commercially for baked goods & meat products. The oil is used in some liquers. The root may be cooked as a vegetable & added to curries.

Coriander is an essential ingredient of many Aisan & Indian recipes & used in many Latin dishes, particularly salsa & ceviche.

Coriander is an ingredient in recipes on my Just Food blog.  Click the title link, you may want to try them:

Thai Red ChickenCurry with green beans

Quick Prawn Curry

Singapore Noodles

INDEX: Links to my established blogs

Ozzy Spaniel Quotes for Life

http://spanielquotes.blogspot.co.uk/

Just puddings, cakes & treats:

http://rosesblog5justpuddingscakesandtreats.blogspot.com/

Just Snacks

http://rosesjustquicksnacksblog6.blogspot.com/

Just (microwave) Food

http://rosesblog7justmicrowavefood.blogspot.com/2012/03/my-blogs-index.html

English springer spaniel dog training blog & worth a look articles I rate as interesting

http://essdogtraining.blogspot.com/

My Additional interest blog links:

Drying herbs:

http://rosesblog4herbsspicesallthingsnices.blogspot.com/2012/03/drying-herbs.html

Quick overview of cooking with herbs:

http://rosesblog4herbsspicesallthingsnices.blogspot.com/2012/02/quick-overview-of-cooking-with-herbs.html

These links describe the importance of other elements & vitamins with easy tasty recipes to try (click title to link)

Fenugreek
Dill
Bee products
Vitamin C
Chives
Vitamin Q

Dill

Dill resembles fennel, with feathery leaves. It is good with vegetables particularly potatoes & fish particularly oven baked salmon & egg dishes as a garnish.

The seed, flower & leaf are all extensively used in cooking. The seed & flowering top is used in pickles & the leaf is chopped, used in potato salads, cream cheese, soups, grilled meats & salmon. It is also used in dips & herb butter & combined with other herbs & sour cream. The seed is commonly added to baked food including bread. The seed is also used to flavour vegetables, roasts & stews & commonly used in flavoured vinegars & pickles particularly cucumber pickles sometimes then referred to as “dill pickles”.

Dill has a pleasant, taste & the fresh leaves partner well with cucumber in sandwiches, cold soups & salads. When used in cooking it should be added at the end of cooking process to retain the natural dill flavour.

Fenugreek

Fenugreek is used both as a herb (leaves) & as a spice (seed). The leaves & sprouts are also eaten as vegetables.

The cuboid yellow to amber coloured fenugreek seeds are frequently used in the preparation of pickles, curry powders & curry paste.

Arthritis has a low incidence rate in India where a lot of fenugreek is consumed. Drinking one cup of fenugreek tea per day, made from the leaves is said to relive the discomfort of arthritis.

Roast whole fenugreek seeds lightly & grind to a golden powder. It is used most frequently in indian food & also in the Greek sweetmeat Halva.

One of my recipes from my Just Food blog which uses Fenugreek is (click title link to view)

Quick Prawn Curry

Thyme

Both common thyme & lemon thyme are very useful since they keep their flavour when dried or after cooking. Common thyme is good with meat & game. Lemon thyme suits chicken & fish.

Fresh thyme should be finely chopped & unlike most other herbs added early to cooking to get rid of the strong bitter flavour of the fresh leaf.

It can be used with almost all meats including seafood & shellfish. It can also be used to flavour egg dishes, casseroles & soups. Dried thyme is a good addition to pizza toppings. It should however be used sparingly as it can dominate.

It can be mixed with herbs such as rosemary & oregano to add to a variety of savoury dishes but it is a matter of getting to know you & your family's personal taste.

Bee Products

3 products of the bee's activities besides the obvious one – honey are thought to be beneficial to human health: pollen is taken by the bee into the hives; propolis, a gummy substance taken from plants & used to seal the hive; & royal jelly, produced by the worker bees as food for the queen. Pollen has been used as a medicine around the world for centuries.

What's good about bee products?

Bee & flower pollen:

• Rich in both amino acids & protein
• Helps to suppress appetite & encourage cravings
• May help improve skin problems
• Energises the body
• Regulate the bowels
• May help boost immunity & diminish allergies

Royal Jelly:

• Anitibacterial
• Yeast inhibiting function to asssit conditions such as thrush & athlete's foot
• Helps to reduce allergies
• Helps control blood cholesterol levels
• Rich in vitamins, amino acids & minerals

Propolis:

• Enances immunity
• Helps wounds to heal
• Boosts energy
• Helps to reduce incidence of colds
• Natural antibiotic

Unpasterised honey contains a small amount of bee pollen & is one of natures healing foods.
Try my recipe using honey to make Honey Choc Breakfast Bars

and
My recipe using honey from my blog Just Food

Pork spare ribs in b-b-qsauce

Basil

Basil is known as l'herbe royale – the royal herb – derived from the Greek word basilikohn, meaning royal.

Basil has a special affinity with eggs, pasta, vegetable soups & sauces but its greatest partner is tomatoes. One of its commonest uses is in making pesto sauce (see below for recipe) used to top pasta or the first topping layer on your pizza base.

Use basil to flavour fish & meat.

It is also sometimes combined with oregano & used as a garnish at the end of cooking time.  Here's an example of a recipe from my Just Snacks blog:
Quick low fat tomato soup
and from my Just Quick Snacks blog a delicious Sausage Apple Spaghetti recipe which uses both oregano & basil.

Used in many Mediterranean dishes, having a strong enough flavour to stand up to garlic. Its pungency intensifies with cooking. An easy way to use basil with chicken breasts:
Chicken stuffed with goat's cheese,sun-dried tomatoes & basil

Fresh basil leaves make them a good addition to salads & the flowers may be used as a garnish.

Check out Vegetable Bolognaise which also uses basil (click title to link).

Pesto Sauce:

In a food processor blend 3 cups fresh basil leaves, 4 cloves peeled garlic, 1 & half cups chopped walnuts and quarter cup parmesan cheese, pour in 1 cup olive oil slowly whilst still mixing, add salt & pepper to taste. Use to stir cooked pasta into.

For other varieties of homemade pesto check out this link which is on my Just Quick Snacks blog
PESTO SAUCES

Parsley

Parsley is by far the most commonly mentioned of herbs in recipes all over the world. It is mentioned way back by the ancient Romans in the fourth century BC. In Medieval times revellers placed it on their tables & around their necks to absorb food odours.

It was introduced into England from the Mediterranean, where it originally grew wild, in the 16th century and both the plain and curled variety is mentioned by McMahon in 1806 as being in American gardens.

Parsley is easy to grow & is best used fresh. In Uk parsley is used mainly as a garnish, but with its delicious flavour it can be used much more widely, in cooking. Parsley forms part of the bouquet garni mixtures. Parsley sauce is the traditional accompaniment to boiled bacon & poached fish. There are 2 types, one with crowded dense leaves, the other with open broader leaves.

Try this recipe from my Just Food blog which uses parsley

Rib-eye steaks with bacon,leeks & shallots

& from Just (microwave) Food Spaghetti Bolognese