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

Dirty Dozen :Blueberries joined this year’s Dirty Dozen list

Nutrition Corner with Dr D 

Dirty Dozen: Blueberries joined this year’s Dirty Dozen list

The Environmental Working Group (EWG), a nonprofit environmental health organization, has released its annual 2023 Shopper’s Guide to Pesticides in Produce. The list, commonly known as the Dirty Dozen, features 12 non-organic crops that have the most pesticides, with blueberries and green beans joining the list.

The report analyzed testing data on 46,569 samples of 46 fruits and vegetables conducted by the US Department of Agriculture. The produce is tested each year by USDA staff to examine up to 251 different pesticides. The Dirty Dozen 2023 consists of strawberries, spinach, kale, collard and mustard greens, peaches, pears, nectarines, apples, grapes, bell and hot peppers, cherries, blueberries, and green beans. The list is based on the levels of pesticide residues found on them. A total of 210 pesticides were found on these crops. Kale, collard, and mustard greens contained the largest number of different pesticides, followed by hot and bell peppers.

 

The impact of pesticides

Pesticides are toxic by design and are intended to harm living organisms. They have implications for children’s health, including potential risks for hormone dysfunction, cancer, and harm to the developing brain and nervous system. The American Academy of Pediatrics notes that pesticide exposure during pregnancy may lead to an increased risk of birth defects, low birth weight, and fetal death. Exposure during childhood has been linked to attention and learning problems, as well as cancer.

15 cleaner options

The EWG’s Clean 15, a list of crops that tested lowest in pesticides, is a better option for consumers who want to avoid consuming high levels of pesticides. The 2023 Clean 15, consisting of avocados, sweet corn, pineapple, onions, papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, and carrots, are said to contain little to no pesticide residues. Nearly 65% of the foods on the list had no detectable levels of pesticides. Avocados topped the list for the least contaminated produce again this year, followed by sweet corn.

 

Developing children need the combined nutrients, but are also harder hit by contaminants such as pesticides. Being exposed to a variety of foods without pesticides is especially important during pregnancy and throughout childhood. The AAP suggests parents and caregivers consult the Shopper’s Guide if they are concerned about their child’s exposure to pesticides.

Blueberries and Green beans

The report said that nearly 90% of blueberry and green bean samples had concerning findings. In 2016, samples of green beans contained 51 different pesticides. The latest round of testing found 84 different pest killers, and 6% of samples tested positive for acephate, an insecticide banned from use in vegetables in 2011 by the EPA. “One sample of non-organic green beans had acephate at a level 500 times greater than the limit set by the EPA,” said Alexis Temkin, a toxicologist at the EWG.

 

In 2014, blueberries contained over 50 different pesticides. Testing in 2020 and 2021 found 54 different pesticides, about the same amount. Two insecticides, phosmet, and malathion, were found on nearly 10% of blueberry samples. The EWG report shows that these two chemicals have been associated with cancer in animal studies, though the evidence is inconclusive for humans.

 

Consumers should also note that the USDA's tests show traces of pesticides that were long since banned by the Environmental Protection Agency. Stricter federal regulation and oversight of these chemicals is needed. Every choice to reduce pesticides in the diet is a good choice for a child.

Is organic better?

It's important to note that while the Shopper's Guide to Pesticides in Produce focuses on the presence of pesticides on non-organic produce, that doesn't mean that organic produce is entirely pesticide-free. Organic farmers also use pesticides, but they are limited to those that are derived from natural sources and are considered less harmful to human health and the environment.

 

However, buying organic produce is not always possible or feasible for everyone due to higher prices or lack of availability in certain areas. Therefore, the EWG recommends that consumers prioritize buying organic versions of the Dirty Dozen fruits and vegetables to reduce their exposure to harmful pesticides. For those who can't buy organic, washing produce thoroughly and peeling fruits and vegetables where possible can also help reduce pesticide residue.

Additional tips on washing produce, provided by the US Food and Drug Administration, include:

Handwashing with warm water and soap for 20 seconds before and after preparing fresh produce.

Rinsing produce before peeling, so dirt and bacteria aren’t transferred from the knife onto the fruit or vegetable.

Using a clean vegetable brush to scrub firm produce like apples and melons.

Drying the produce with a clean cloth or paper towel to further reduce bacteria that may be present.

 

The EWG's annual report serves as a reminder that we should pay attention to what we eat and where it comes from. By choosing fruits and vegetables that are lower in pesticides and reducing our exposure to harmful chemicals, we can help protect our health and the environment.

 

Source

https://edition.cnn.com/2023/03/15/health/dirty-dozen-produce-pesticides-2023-wellness/index.html

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