Nutrition begins at home

Nutrition plays a role in growth and development. It is vital to life. While food gives us sustenance, we don’t simply derive energy from it—we get nourishment as well. It is important for our food sources to be nutrient rich. When we talk about nutrients, it does not stop with carbohydrate, protein, and fat. Vitamins, minerals, fiber, and phytochemicals or plant chemicals must be present. We get the most nutrients when the food that we eat comes from whole food, plant sources. After all, most highly processed food is stripped off of essential nutrients. Some are fortified with vitamins and minerals but the beneficial phytochemicals are gone.

If you want your family to get the most out of the food that they eat, look no further than your kitchen and garden. Take time to honestly assess the ingredients inside your fridge and pantry. Are they mostly canned or frozen processed meat? Do you have different colors of fresh produce? Think orange, yellow, red, blue, violet, green, white, brown fruits, and vegetables.

If you want your family to get the most out of the food that they eat, look no further than your kitchen and garden.

Experts have long been studying the health benefits of plant food. Here are five edible plant food sources that are considered as functional food. It simply means that they have health benefits beyond basic nutrition. Let’s see why.

Ashitaba. This plant originated in Japan but is now available in the country as many have grown this longevity herb in their gardens. It is loaded with the green pigment, chlorophyll, which stimulates the production of red blood cells. Do you have anemia? Try ashitaba tea and add some leaves to your salad or sandwiches. 

Ampalaya. Also known as bitter melon, bitter gourd, or Momordica charantia, it may be bitter tasting yet it is beneficial to those living the sweet life. Studies have shown that compounds found in ampalaya increase the uptake of glucose or sugar by the cells to be stored and used up as energy. It results to lower blood glucose level. Simply put, ampalaya has insulin-like properties that will be helpful for individuals with diabetes.

Patola. Eaten while it is young and tender, this vegetable, also known as luffa, aids in lowering cholesterol in the blood. It contains phytochemicals like saponins and alkaloids, which boost the immune system. The alkaloids have potent antibacterial properties. Don’t forget to have some patola, especially when you have bacterial and viral infections.

Parsley. This herb is commonly used as a garnish. But before you discard that parsley, remember what it can do to your bone health. After all, it is rich in calcium that is bioavailable. It also contains the mineral boron, which aids in the metabolism of calcium. It also promotes a healthy immune system and could help increase iron stores without fear of toxicity. 

Ginger. A staple ingredient in many dishes. This spice is effective in controlling cholesterol and cleanses the kidneys. As it helps alleviate digestive problems, such as indigestion, it is also highly recommended especially for individuals who feel like throwing up. Chew on fresh ginger when you feel nauseated. Drink some ginger tea when you have a headache or are feeling feverish. Ginger has antipyretic and antimicrobial properties.

All fruits, vegetables, whole grains, nuts and seeds have nutritional benefits to offer. It is up to us if we want to take advantage of what nature has to offer in terms of nourishing our bodies.