Health Benefits of Carrots

Carrots are so common in the US that it's easy to overlook their potentially powerful benefits to your health. It is now a popular snack food to eat with dips or add to fresh vegetable juice, or as an addition to soups and stews. Carrots have been valued since ancient times for their medicinal properties.

According to the US Department of Agriculture:

"Thought to be native to central or western Asia (likely Afghanistan), cultivated carrots first arrived in North America with the early Virginia colonists. Carrots are an important member of the parsley family, which also includes celery, anise, and dill.



Like many vegetables, the early history of carrots centered on various medicinal attributes thought suitable for curing a wide range of conditions and maladies."

Beta-Carotene and More: What Nutrients Are Found in Carrots?

A serving of carrots (one medium carrot or ½ cup chopped) will provide about:
210% of the average daily recommended amount of vitamin A
10% vitamin K
6% vitamin C
2% calcium

The high vitamin A content, for which carrots are best known, comes from beta-carotene, which is converted into vitamin A in your liver. Interestingly, there's a reason why 'carrot' and 'carotene' sound so alike. The word carotene was devised in the early 19th century by a German scientist after he crystallized the compound from carrot roots.

Carrot seed oil also contains potassium, vitamin B6, copper, folic acid, thiamine and magnesium. I generally recommend eating carrots in moderation because they contain more sugar than any other vegetable aside from beets,

However, when eaten as part of an overall healthy diet, the nutrients in carrots may provide you with protection against heart disease and stroke while helping you to build strong bones and a healthy nervous system.

From Heart Disease to Cancer: What Does the Research Say About Carrots?

There's good reason to include carrots in your regular diet, as the science is very strong that they may help reduce your risk of chronic disease.

Heart Disease

Eating more deep-orange-colored fruits and vegetables is associated with a lower risk of coronary heart disease (CHD). In particular, carrots are associated with a 32 percent lower risk of CHD, leading researchers to conclude:

"… a higher intake of deep orange fruit and vegetables and especially carrots may protect against CHD."

The consumption of carrots has also been associated with a lower risk of heart attacks in women.

Cancer

Antioxidants in carrots, including beta-carotene, may play a role in cancer prevention. Research has shown that smokers who eat carrots more than once a week have a lower risk of lung cancer, while a beta-carotene-rich diet may also protect against prostate cancer.

The consumption of beta-carotene is also associated with a lower risk of colon cancer while carrot juice extract may kill leukemia cells and inhibit their progression.

Carrots also contain falcarinol, a natural toxin that protects carrots against fungal disease. It's thought that this compound may stimulate cancer-fighting mechanisms in the body, as it's been shown to cut the risk of tumor development in rats.

Vision

A deficiency in vitamin A can cause your eye's photoreceptors to deteriorate, which leads to vision problems. Eating foods rich in beta-carotene may restore vision, lending truth to the old adage that carrots are good for your eyes.

Brain Health

Carrot extract has been found to be useful for the management of cognitive dysfunctions and may offer memory improvement and cholesterol-lowering benefits.

Liver Protection

Carrot extract may help to protect your liver from the toxic effects of environmental chemicals.

Anti-Inflammatory Properties

Carrot extract also has anti-inflammatory properties and provided anti-inflammatory benefits that were significant even when compared to anti-inflammatory drugs like Aspirin, Ibuprofen, Naproxen and Celebrex.

Cooking May Increase the Health Benefits of Carrots

Carrots eaten raw are an excellent food, but there is some research showing that cooking them may actually help to boost their nutritional content. Interestingly, one study found that cooked carrots had higher levels of beta-carotene and phenolic acids than raw carrots, and the antioxidant activity continued to increase over a period of four weeks. Adding carrot peels to a carrot puree also boosted antioxidant levels.

So while I generally recommend eating your vegetables raw or fermented for the most nutrition, carrots may be one case where gentle cooking, such as steaming, is preferred.

As for storage, keep them in the coolest part of your refrigerator in a sealed plastic bag or wrapped in a paper towel, which should keep them fresh for about two weeks. Avoiding storing them near apples, pears or potatoes, as the ethylene gas they release may turn your carrots bitter.

Facts Source: mercola .com

Health Benefits of Ginger

Dr. Mercola writes that Ginger is a good source of vitamin C, magnesium, potassium, copper, and manganese. Ginger is listed as an herbal medicine with carminative effects: a substance that promotes the release of intestinal gas. It's also an intestinal spasmolytic, which relaxes and soothes the intestinal tract. That means it can settle an upset stomach, relieve vomiting, and ease gas and diarrhea discomfort; but it's also effective in preventing nausea in the first place.



Made into hot tea, ginger releases the compounds gingerol and protease, bringing a rush of comforting warmth that actually increases cardiovascular circulation.

Numerous studies have shown the effectiveness of ginger as a pain reliever, but the way it eases nausea and vomiting has to do with its ability to stimulate the flow of saliva. This is particularly effective for morning sickness (very safe, with only a small dose required) and motion sickness (said to be even more effective than the over-the-counter drug Dramamine).

Ginger reduces side effects associated with chemotherapy, including dizziness, nausea, vomiting, and cold sweating. Studies also show ginger to be protective against osteoarthritis pain and several cancers, including ovarian, colorectal, lung, and breast cancers.

Ginger has also been shown to:
• Enhance the bronchodilation in asthmatics.
• Improve blood glucose, triglyceride, total cholesterol and LDL cholesterol levels in diabetics. It also benefits diabetics by inhibiting carbohydrate metabolism and improving insulin sensitivity.
• Relieve motion sickness, morning sickness in pregnant women and general nausea and upset stomach.
Made into hot tea, ginger releases the compounds gingerol and protease, bringing a rush of comforting warmth that actually increases cardiovascular circulation. Its potent anti-inflammatory effects make it a particularly valuable tool for all sorts of pain relief. For example, research has shown it can help:
• Reduce knee pain associated with osteoarthritis.
• Decrease muscle soreness in athletes.
• Relieve menstrual pain in women as effectively as ibuprofen.
• Reduce severity of migraine headaches as well as the migraine medication Sumatriptan, and with fewer side effects.

Facts Credit: mercola.com

How to Use Ginger at Home

Ginger is a versatile addition to soups, sauces, marinades and a number of other dishes, from baked apples to stir-fried vegetables. To get the most of its complex, flavorful nuances, add ginger at the beginning of your cooking as well as toward the end, and peel it as little as possible. You can even use ginger in baked goods and desserts! An article in Serious Eats lists no less than 19 different ginger dessert recipes.



A cup of tea, of course, is one of its hallmarks, not just for pleasant flavor, but also for its soothing, warming qualities. To make ginger tea, simply peel the ginger and steep a couple of thin slices in hot water for several minutes. A little goes a long way, so start with just a slice or two. Following are a couple of creative ways to incorporate ginger into your diet.

What Is Ginger Good For?

Prized for its medicinal and culinary properties in Asian cultures for thousands of years, ginger, also known as ginger root, is an underground rhizome. It's a little strange-looking, like a small, rounded, brown cactus. But the fragrance is pleasantly pungent, and the flavor completely unique, reminiscent of citrus with acidic notes.

Ginger is a versatile addition to soups, sauces, marinades, and a number of other dishes, from baked apples to stir-fried vegetables. A cup of tea, of course, is one of its hallmarks, not just for pleasant flavor, but soothing qualities.

Early Roman traders carried ginger from Southeast Asia to Europe, where it became a hit by the Middle Ages. It was very expensive, but even then renowned for healing capabilities. Henry VIII even suggested it as a remedy for the plague. Spanish explorers introduced it to the West Indies, South America, and Mexico, which began exporting it back to Europe in the 16th century. Today, Jamaica, India, Fiji, Indonesia, and Australia are some of the top commercial producers.

Fresh ginger root is best for both flavor and nutritive qualities, but organic powdered ginger is an excellent alternative that, if refrigerated, can last up to a year. When purchasing fresh ginger, make sure the root is firm, smooth and mold-free. Young, tender roots can be found in many Asian markets, while larger, tougher ginger roots are sold in the produce section of most supermarkets. Both keep very well frozen for up to six months.

To get the most of its complex, flavorful nuances, add ginger at the beginning of your cooking as well as toward the end, and peel it as little as possible.

Facts Credit: mercola.com

 

How to Grow Ginger

Growing ginger is really easy, and can be done either in a container, kept indoors or out, or directly in your garden bed. Most growers tend to favor containers, as it's easier to control the soil and moisture that way; plus, you can easily move it if it needs more or less light or heat.

All you need to get started is a fresh and healthy-looking leftover piece. Ideally, look for a firm, plump piece with smooth skin and visible eyes — tiny yellow tips on the rhizome that will eventually develop into new sprouts. Here are some tips to propagate ginger. While you could potentially grow it at any time of the year, it tends to grow best if planted sometime between spring and fall; April through May tends to be ideal if growing them outdoors.



1. If using a store-bought piece to propagate your ginger, or if the piece you're using seems a bit dry, soak it in warm water overnight. If pressed for time, three hours of immersion will typically suffice. When replanting a really fresh piece, such as a freshly harvested rhizome that still has the plant stem on it, you can forgo this step.

2. Plant it in a well-draining pot filled with quality potting soil mixed with plenty of organic compost. California Gardening suggests using a ratio of 90 percent compost and 10 percent potting mix. The Spruce suggests adding worm castings. If using a 5-1-1 potting mix, be sure to add a complete vegetable fertilizer. For instructions on how to make a 5-1-1 mix, see the following video. Alternatively, you can plant them directly into your garden bed, provided you've made the appropriate soil amendments.

If you have a larger piece of ginger, go ahead and cut it into smaller bits. As shown in the featured video, simply press the ginger pieces into the soil, making sure the eyes face toward the surface, then cover with a light layer of soil (just enough to cover the eye without burying it).

3. Water well, cover the pot with a clear plastic bag to raise the humidity level and place it in a spot with partial sunlight. Mist regularly to maintain moisture. Should the root dry out, its growth will be permanently stunted. On the other hand, you'll want to avoid overwatering, as soggy soil will encourage rotting. So, keep soil moist but never soaking wet. A drip-irrigation system can be helpful.

The Spruce also offers the following trick to raise the humidity level: "Place your pot on a tray of small stones. Keep the tray full of water. This way it is always evaporating and adding moisture right directly to the plant's area." If your soil is overly wet and you need to improve drainage, add some perlite or vermiculite into the mix.

4. Once green tips start to sprout — which may take up to a month, depending on the temperature — remove the bag and keep it in a warm room with plenty of natural light. An ideal temperature is right around 75 degrees F. You can expect to begin harvesting the rhizome in six to eight months.

Harvesting Guidelines

If you planted your ginger in the spring, it'll be ready for harvest in the fall. While you can certainly dig around the rhizome to check its size, the easiest way to assess whether it's ready for harvest is to look at the size of the plant stems. The root is ready for harvest when the stems have reached a height of at least 3 to 4 feet. The taller the plant, the larger the root.

You have two options when it comes to harvesting. You can either dig out the entire root, or simply snip off a piece for immediate use, leaving the rest. If you want mild-flavored "stem" ginger for a culinary twist, harvest only what you need each time as the root will become "hotter" as the outer skin begins to dry out.

Remember to save some pieces to repropagate your ginger plants. Either select a plump, firm piece and cut in to smaller pieces, as you did before, or simply replant smaller rhizome pieces still attached to the plant stems. This way, you'll be able to maintain a continuous supply of ginger year-round. In winter months, you could simply bring the pot indoors.

Storage Tips

Fresh ginger will keep for at least three weeks in the refrigerator. To maximize shelf-life, place a whole, unpeeled piece in a resalable plastic bag; squeeze the air out and place it in the crisper drawer. If the piece has been cut or peeled, blot the moisture off with a paper towel before storing.

If left out on the counter, it'll dry out within days. Once the ginger starts to wrinkle, it will have lost much of its flavor and medicinal potency. Grated ginger can also be frozen for about six months, saving you a bit of time and cleanup when cooking. To freeze ginger:

Peel and grate the ginger 

Place scoops of ginger (in whatever measurement is most convenient for you, say teaspoon or tablespoon sized dollops) on a parchment-lined tray’

Place the tray in the freezer until the dollops are frozen solid, then transfer the dollops to an airtight container.

Facts Credit: mercola.com

 

  

Salient Facts about Growing Ginger

Ginger is a wonderful addition to your cooking and has a wide variety of medicinal benefits, including broad-spectrum antibacterial, antiviral, antioxidant and antiparasitic properties

Growing your own ginger is a simple way to ensure you always have this medicinal wonder worker on hand, and will provide you with something you won’t get at the store — so-called “stem” ginger, which has its own culinary uses

Stem ginger — the fresh-from-the-ground rhizome — has a warm, delicate, almost floral flavor, devoid of ginger’s usual fieriness. As the root dries and develops that papery outer surface, it becomes “hotter”

Growing ginger is really easy, and can be done either in a container, kept indoors or out, or directly in your garden bed. All you need to get started is a fresh leftover piece

To propagate, start with a firm, plump piece with smooth skin and visible eyes — tiny yellow tips on the rhizome that will eventually develop into new sprouts. Root is ready for harvest in six to eight months

Dr. Mercola a foremost authority says, Ginger is a spice well worth having on hand at all times. Not only is it a wonderful addition to your cooking (and can be used in a number of beverages) but it also has a wide variety of medicinal benefits, including broad-spectrum antibacterial, antiviral, antioxidant and anti-parasitic properties.

It's a rich source of antioxidants including gingerols, shogaols and paradols, all of which have documented anticancer activity. Furthermore, because ginger helps prevent the toxic effects of many substances (including cancer drugs), it may be useful to take in addition to conventional cancer treatments.

Facts Credit: mercola.com