Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Nutrition Corner with Dr D 

Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Carrots are well-known for their health benefits, particularly when it comes to supporting the immune system and fighting cancer. This article delves into the lesser-known carrot phytochemicals and their effects on inflammation, along with other phytochemical-rich foods that can work synergistically with carrots to bolster their immune-boosting and anticancer properties. 

Carrot Phytochemicals and Their Benefits:

While carrots are famous for their beta-carotene content, they also contain a variety of other phytochemicals with anti-inflammatory properties that support the immune system. Some of these include:

 

Anthocyanins: Found in purple and red carrots, these powerful antioxidants reduce inflammation and help prevent cancer cell growth.

 

Falcarinol: A type of polyacetylene compound, falcarinol inhibits cancer cell growth by inducing apoptosis (programmed cell death) and preventing angiogenesis (formation of new blood vessels that tumors need to grow). It may also help reduce intestinal inflammation, supporting gut health and immune function.

 

Flavonoids (quercetin and kaempferol): These compounds have anti-inflammatory and anticancer properties, suppressing the production of pro-inflammatory cytokines and inhibiting cancer cell proliferation and metastasis.

Polyacetylenes (falcarindiol and falcarindiol-3-acetate): These phytochemicals exhibit anticancer properties, fighting against mycoplasma (small bacteria linked to various health issues, including some types of cancer) and supporting the immune system.

 

Carrots and Blood Sugar:

Carrots have a relatively high glycemic index (40-90), which may be concerning for those with diabetes or on a weight loss program. However, their fiber content and low calorie and carbohydrate count mean they won't significantly impact blood sugar levels unless consumed in large quantities. To further decrease the effect of carrots on blood sugar, add olive oil or nuts to your salad, as the fat and protein content slows down carbohydrate digestion and absorption, preventing blood sugar spikes. Moreover, the oil in these foods increases the absorption of fat-soluble nutrients like carotenoids.

 

Synergistic Effects with Other Phytochemical-Rich Foods:

Several other foods can help carrots create a synergistic effect on the immune system and increase their anticancer properties. These include:

 

Cruciferous vegetables (Cabbage, broccoli, cauliflower, and kale): Rich in glucosinolates, these compounds help deactivate carcinogens and inhibit cancer cell growth. Combining them with carrots enhances both foods' immune-boosting and anticancer effects.

Garlic and onions: Containing organosulfur compounds (allicin and diallyl disulfide), these vegetables have antimicrobial, anti-inflammatory, and anticancer properties. Pairing them with carrots provides a potent combination of phytochemicals that work together to support the immune system and combat cancer.

 

Turmeric: This popular spice contains curcumin, a powerful anti-inflammatory and antioxidant compound that inhibits cancer cell growth and reduces inflammation. Adding turmeric to carrot dishes enhances both ingredients' immune-boosting and anticancer properties.

 

Green tea: Rich in catechins (a type of flavonoid), green tea has potent antioxidant and anticancer properties that inhibit cancer cell growth and reduce inflammation. Drinking green tea with a carrot-rich meal enhances the immune-supporting and anticancer effects of both the tea and the carrots.

To optimize the benefits of these nutrients, blend them together to create a potent immune-boosting smoothie.

 

INGREDIENTS

For this nutritious shake, you'll need:

 

1 medium carrot, chopped

1 cup kale or spinach (cruciferous veggies)

1/4 cup chopped broccoli

1/2 small onion or 1 clove of garlic (allium veggies)

1/2 teaspoon turmeric powder

1/4 teaspoon black pepper (to enhance the absorption of curcumin from turmeric)

1 cup brewed green tea, cooled

1/2 cup unsweetened almond milk or any milk of your choice

1/2 ripe banana or 1/2 cup frozen mixed berries (for natural sweetness and added antioxidants)

A few ice cubes (optional)

 

 

INSTRUCTIONS:

Step 1: Start by brewing a cup of green tea and let it cool down. You can do this in advance or use cold green tea from the fridge.

Step 2: In a blender, add the chopped carrot, kale or spinach, broccoli, onion or garlic, turmeric powder, and black pepper.

Step 3: Pour in the cooled green tea and almond milk, which will provide a creamy base for your shake.

Step 4: Add the banana or frozen mixed berries for natural sweetness and an extra boost of antioxidants. If you're using frozen fruit, you may not need ice cubes. If using fresh fruit or you prefer a colder shake, add a few ice cubes.

Step 5: Blend everything together until smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure all the ingredients are fully combined.

Step 6: Pour your nutrient-packed shake into a glass and enjoy! You can also store it in the fridge for later, but it's best consumed fresh to maximize the benefits of the phytochemicals.

 

Roasted carrots with turmeric

A great and simple way to combine turmeric and carrots is by making a roasted carrot dish. Here's a quick recipe:

 

Ingredients:

 

1 pound (about 500 grams) carrots, peeled and cut into bite-sized pieces

2 tablespoons olive oil

1 teaspoon ground turmeric

Salt and pepper, to taste

Optional: 1/2 teaspoon ground cumin or coriander for additional flavor

 

Instructions:

 

Preheat your oven to 400°F (200°C).

In a large mixing bowl, combine the carrots, olive oil, and ground turmeric. Mix well until the carrots are evenly coated.

If desired, add ground cumin or coriander for additional flavor.

Season with salt and pepper to taste.

Spread the seasoned carrots evenly on a baking sheet lined with parchment paper.

Roast the carrots in the preheated oven for 25-30 minutes, or until they are tender and slightly browned. Stir occasionally for even cooking.

Remove from the oven and serve as a side dish or incorporate into salads, grain bowls, or wraps.

 

Conclusion

There you have it – a delicious, immune-boosting, and cancer-fighting shake that combines the power of carrots, cruciferous vegetables, allium vegetables, turmeric, and green tea. Enjoy this shake as a healthy and nutritious breakfast or snack to support your overall health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Garlic and Immune System: The Immune-Boosting Powerhouse

Complementary Medicine

Garlic and Immune System : The Immune-Boosting Powerhouse

Garlic and Immune system ? Garlic is a culinary ingredient that has been used for centuries in various dishes to enhance flavor and taste. However, this unassuming vegetable is also a powerhouse when it comes to boosting the immune system. The immune system is the body's natural defense mechanism against infections, viruses, and diseases. A strong immune system is essential for good health, as it helps protect the body from harmful pathogens. Garlic is packed with numerous vitamins, minerals, and antioxidants that can help support the immune system, making it an excellent choice for those who want to stay healthy. In this article, we will explore the power of garlic for the immune system and how it can help keep the body healthy and strong.

II. Garlic and its immune-boosting properties

 

Allicin: The active ingredient in garlic

Garlic contains a compound called allicin, which is responsible for many of its immune-boosting properties. Allicin is formed when garlic is chopped, crushed, or chewed, and it has been shown to have powerful antimicrobial properties. Studies have shown that allicin can help fight against a variety of bacterial and viral infections, including influenza, strep throat, and staph infections. In addition, allicin can help stimulate the immune system by increasing the activity of white blood cells, which are responsible for fighting infections and diseases.

 

Antibacterial and antiviral properties of garlic

Garlic has long been used for its antibacterial and antiviral properties. Recent studies have confirmed its effectiveness against a range of bacterial and viral infections. One study found that a compound in garlic called ajoene was effective against the bacteria that cause Lyme disease. Another study showed that garlic extract was effective against the influenza virus. Garlic has also been shown to be effective against the bacteria that cause tuberculosis, as well as the viruses that cause herpes and HIV.

Garlic's effect on inflammation

Inflammation is a natural response of the immune system to injury or infection. However, chronic inflammation can be harmful to the body and has been linked to a variety of health problems, including heart disease, diabetes, and cancer. Garlic has been shown to have anti-inflammatory properties that can help reduce inflammation in the body. Studies have shown that garlic can help reduce inflammation in the airways of people with asthma, as well as in the joints of people with rheumatoid arthritis.

 

Garlic's effect on cancer cells

Garlic has also been shown to have anti-cancer properties. Studies have found that compounds in garlic can help inhibit the growth of cancer cells and may even help prevent cancer from forming in the first place. One study found that people who ate more garlic had a lower risk of developing certain types of cancer, including stomach and colon cancer. Another study showed that a compound in garlic called diallyl trisulfide was effective in killing leukemia cells.

 

III. Garlic as a preventive measure against diseases

Garlic is not only a flavorful addition to your meals but can also act as a preventive measure against diseases. In this section, we will explore the role of garlic in preventing the common cold, flu, and COVID-19.

 

Garlic and the common cold

The common cold is a highly contagious viral infection that affects millions of people every year. While there is no cure for the common cold, there are ways to reduce your risk of getting sick. One of the ways is by consuming garlic regularly. Garlic has antiviral properties that can help prevent the common cold. A study published in the journal Advances in Therapy found that participants who took a garlic supplement for 12 weeks had a significantly lower incidence of the common cold than those who took a placebo.

 

Garlic and flu

The flu is a highly contagious respiratory illness caused by the influenza virus. It can lead to serious complications and even death in some cases. In addition to getting a flu vaccine, incorporating garlic into your diet can also help reduce your risk of getting the flu. Garlic has antiviral properties that can help prevent the flu virus from spreading. A study published in the journal Clinical Nutrition found that participants who consumed garlic supplements had fewer cold and flu symptoms than those who did not.

 

Garlic and COVID-19

COVID-19 is a highly infectious respiratory illness caused by the SARS-CoV-2 virus. While there is currently no cure for COVID-19, there are ways to reduce your risk of getting infected. Recent research has suggested that garlic may have some protective effect against COVID-19. A study published in the Journal of Medical Virology found that some compounds in garlic may be able to block the entry of the SARS-CoV-2 virus into cells, preventing infection. However, more research is needed to confirm these findings and determine the optimal amount of garlic needed for protection against COVID-19.

IV. Garlic's effect on the gut microbiome

 

Garlic's effect on the gut microbiome

 

Garlic has been long known for its antibacterial properties and its ability to fight infections, but recent research has shown that garlic may also have a positive effect on gut health by influencing the gut microbiome. The gut microbiome is a collection of trillions of microorganisms, including bacteria, fungi, and viruses, that live in the gastrointestinal tract and play a crucial role in the immune system, digestion, and overall health.

 

How garlic affects gut bacteria

 

Garlic contains prebiotics, which are a type of fiber that feed the good bacteria in the gut. This can help promote the growth of beneficial bacteria and inhibit the growth of harmful bacteria. In addition, garlic contains a compound called allicin, which has been shown to have antimicrobial properties and can help kill off harmful bacteria in the gut.

 

Research has also shown that garlic can increase the abundance of certain beneficial bacteria, such as Bifidobacterium and Lactobacillus, which have been associated with improved gut health and immune function.

The role of gut bacteria in the immune system

 

The gut microbiome plays a crucial role in the immune system, as it helps to regulate the immune response and protect against harmful pathogens. When the gut microbiome is out of balance, it can lead to inflammation and a weakened immune system, which can increase the risk of infections and diseases.

 

By promoting the growth of beneficial bacteria in the gut, garlic may help support the immune system and reduce the risk of infections. In addition, garlic's anti-inflammatory properties may also help reduce inflammation in the gut and improve overall gut health.

 

Garlic's effect on the gut-brain axis

 

Emerging research has also shown that there is a connection between the gut microbiome and the brain, known as the gut-brain axis. This communication pathway allows the gut and brain to communicate with each other and can influence mood, behavior, and cognitive function.

 

Studies have shown that garlic may also have a positive effect on the gut-brain axis by promoting the growth of beneficial bacteria in the gut, which can help reduce inflammation and improve overall gut health. In addition, garlic has been shown to have neuroprotective properties, which can help protect against cognitive decline and improve brain function.

 

Overall, garlic's effect on the gut microbiome is a promising area of research that may have important implications for overall health and disease prevention. By promoting the growth of beneficial bacteria in the gut and reducing inflammation, garlic may help support the immune system, improve gut health, and even have positive effects on cognitive function.

 

Garlic as a dietary supplement

Garlic is a popular dietary supplement that is used for its numerous health benefits. It is available in various forms such as pills, capsules, oils, and powders. In this section, we will discuss different forms of garlic supplements, recommended daily intake of garlic supplements, and possible side effects of garlic supplements.

 

Different Forms of Garlic Supplements

 

Garlic supplements come in different forms, and each form has its own advantages and disadvantages. Some of the most common forms of garlic supplements are:

 

Garlic pills and capsules - These supplements contain dehydrated garlic powder, which is processed into tablets or capsules. They are easy to consume and are available in different dosages.

 

Garlic oil - Garlic oil supplements are made by soaking garlic cloves in oil, best if soaked in olive oil. They are used to flavor food and are also available in capsule form.

 

Aged garlic extract - This is a supplement made by soaking garlic in an acidic solution for an extended period. Aged garlic extract has a milder taste and odor than other forms of garlic supplements.

Recommended Daily Intake of Garlic Supplements

 

The recommended daily intake of garlic supplements depends on the form of supplement and the health benefits you are looking for. According to research, a daily dose of 600-1200mg of garlic extract is recommended for health benefits.

 

Possible Side Effects of Garlic Supplements

 

Garlic supplements are generally considered safe when taken in recommended doses. However, like any supplement, garlic supplements can cause side effects in some people. Some of the possible side effects of garlic supplements are:

 

Bad breath and body odor - Garlic supplements can cause bad breath and body odor, which can be unpleasant.

 

Heartburn and indigestion - Some people may experience heartburn and indigestion after taking garlic supplements.

 

Allergic reactions - Garlic supplements can cause allergic reactions in some people, including itching, swelling, and breathing difficulties.

 

Bleeding disorders - Garlic supplements can increase the risk of bleeding in people with bleeding disorders or who are taking blood-thinning medications.

 

Interference with certain medications - Garlic supplements can interact with certain medications, including blood thinners, antibiotics, and antifungal medications.

 

VI. Conclusion

In conclusion, garlic has been found to have various immune-boosting properties that can help prevent and fight off diseases. Allicin, the active ingredient in garlic, has antibacterial, antiviral, and anti-inflammatory properties that make it a powerful tool in strengthening the immune system. Garlic has also shown potential in inhibiting the growth of cancer cells.

 

Furthermore, studies have shown that garlic can help prevent and treat respiratory illnesses such as the common cold, flu, and even COVID-19. Its effect on the gut microbiome and the gut-brain axis further enhances its ability to boost the immune system.

 

Incorporating garlic into one's diet is a simple and effective way to reap its immune-boosting benefits. Garlic can be added to various dishes to add flavor and nutritional value. Additionally, garlic supplements are available in various forms, such as capsules and tablets, for those who prefer a more convenient option.

 

However, it is important to consult with a healthcare provider before adding garlic supplements to one's diet, especially if taking medication or undergoing medical treatment. Garlic supplements may have potential side effects such as bad breath, heartburn, and allergic reactions in some individuals.

by Dr. Michal Domeny DNP, L.Ac, CD/N