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This Week: Corn!

8/25/2025

Corn is a healthy grain and source of fiber, vitamins, minerals, and antioxidants. Also known as maize, corn is one of the world’s most popular cereal grains. Corn is typically yellow, with some varieties being red, orange, purple, blue, white and black.

Corn is primarily composed of carbohydrates, with it’s main carb, starch, being 20-80% of it’s dry weight. Sweetcorn however, is a low starch/higher sugar variety. Despite these higher sugar levels, it is still classed as a low GI food.

Corn is packed with fiber, vitamins and minerals, whilst also being relatively low in protein and fat. It is naturally gluten free, and used as a substitute for many different products for gluten intolerant people, including popcorn, tortillas, polenta, chips, cornmeal, grits, oil and syrup. It also contains lutein and zeaxanthin (like Zucchinis from last week), which aids in your vision and help to prevent age related vision issues.

The fiber in corn is linked to lowering the risk of certain diseases, such as heart disease and some types of cancer. It can help in the prevention of digestive diseases, such as diverticular disease.

Detriments: The high starch content in corn can potentially spike your blood sugar, meaning those with diabetes should monitor themselves closely, and possibly limit consumption. High fructose corn syrup is especially an issue, with the high amounts of added sugar. Starch is also detrimental for those who are trying to lose weight. Corn contributes more starch than potatoes, peas and many other starchy vegetables, which can contribute to weight gain. Therefore, moderation is implored.

The other potential issue with corn is genetic modification. In 2016, 92% of corn grown in the USA had been genetically modified. Corn is modified to increase yields in crops, as well as improve resistance to insects, disease and chemicals used to kill pests. Studies on genetically modified foods are limited but can be linked to toxic effects on the liver, kidneys and other organs in animals. Controversially, research suggests that GMO’s aren’t harmful to humans so far. Your own judgement/research will be needed here.

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This Week: Zucchini!

8/18/2025

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Zucchini are a long green, often considered a vegetable when they are actually classed as a fruit. Also known as courgetti, zucchini are part of the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers. They can grow up to a metre in length, but are usually harvested prematurely at around 20cm.

Zucchini are very high in minerals and vitamins, including vitamin A, Vitamin C, Manganese, Potassium, Magnesium, to name a few. Raw zucchini provides more vitamin C then cooked, but provides less vitamin A.

Zucchini are very rich in antioxidants, including lutein, zeaxanthin and beta-carotene. These are know to benefit your heart, skin and eyes, as well as offering protection against certain types of cancer. The skin contains more of these antioxidants than the flesh, with yellow zucchinis containing slightly higher levels than the green ones.

Zucchinis have a high water content, making them great for stool softening and preventing constipation. They contain both soluble and insoluble fiber. Soluble fiber feeds the beneficial bacteria in your gut, nourishing the cells. They can help reduce inflammation and the symptoms of certain gut disorder’s, such as irritable bowel syndrome, ulcerative colitis and Crohn’s disease.

Zucchinis are very low in carbohydrates, and have been knwn to help lower blood sugar in people with type 2 diabetes. Over the years it has gained popularity in the substitution of pasta in a lot of dishes, depending on how it’s cut. The fiber in zucchini helps to prevent blood sugar levels from rising too much, while also helping to increase insulin sensitivity.

The beta-carotene, vitamin C, lutein and zeaxanthin found in zucchini are important to your eyes, helping to improve your general vision and also reduce the risk of age-related eye diseases. They can also attribute to lowering the likelihood of developing cataracts.

Detriments: For most people, zucchinis are a very healthy and safe food to consume, both raw and cooked. However, due to the levels of cucurbitacin, some may find it has quite a bitter taste, and in rare cases this can cause stomach upset and/or diarrhea. Consuming large amounts regularly can lead to bloating, gas or stomach upset in some individuals. Oxalates in zucchinis can potentially be an issue for people with gallbladder of kidney issues. Allergies to zucchini are generally un-severe, most of the time just causing itching/tingling of the mouth. IF you experience any of these symptoms, including overly bitter taste, seek medical advice before continuing to consume.

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This Week: Spring Onions!

8/11/2025

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Spring onions/scallions are part of the onion family, and are characterise by their small bulbs. They are known to deliver a lot of the flavour of the more mature bulb onions, with less of the ‘bite’. The green leaves are also edible, which offer some different nutrients in comparison to the bulbs.

Spring onions contain almost no fat or carbohydrates, whilst boasting high levels of nutrients, including Vitamin K, Vitamin C, Vitamin A and Folate.

Eating three medium sized spring onions will give you your entire day’s worth of Vitamin K, which is important for blood clotting, bone health and reducing the risks of osteoporosis. Studies show a correlation between the consumption of these vegetables and reduced risk for myeloma, gastric, colorectal, endometrial, lung, and prostate cancer.

The many antioxidants and bioactive compounds found in these vegetables have been shown to be effective against obesity and related diseases such as high blood pressure and diabetes. The Vitamin A, Vitamin C and magnesium found in them helps to boost your immunity, and the main antioxidants (phytonutrients) help to protect your cells against damage. They have also been linked to helping reduce ‘bad cholesterol’ (LDL) and improve ‘good cholesterol’ (HDL).

Detriments: Onion allergies are quite rare, but it can occasionally happen. Also, if you are on blood thinners (Warfarin) you need consistent amounts of Vitamin K in your system, which means limiting your intake of green onions and other leafy greens. Your diet will need to be discussed with your GP/dietician.

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This Week: Limes!

8/4/2025

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Limes are sour, round, and bright green citrus fruits.

There are many species of limes, including the Key lime, Persian lime, desert lime, and makrut lime. Although quite small, limes are full of nutrients, most prominent being Vitamin C. Limes provide over 20% of your recommended daily intake of Vitamin C. They also contain small amounts of iron, calcium, vitamin B6, thiamine, potassium, and more. They are high in active compounds that function as antioxidants in your body, including flavonoids, limonoids, kaempferol, quercetin, and ascorbic acid.

Vitamin C is an important nutrient to have in our bodies. Vitamin C helps to increase the production of white blood cells, which assist in protecting the body against infections and diseases, as well as shortening the duration and severity of colds and flus. Vitamin C is also known to help reduce inflammation, as well as stimulating collagen production, which aids in the repairing of wounds.

The Vitamin C and antioxidants in limes have been shown to promote healthy skin, by increasing the collagen whilst also reducing wrinkle. They also aid in reducing several heart disease risk factors, including lowering high blood pressure and helping to prevent atherosclerosis. Citrus fruits such as limes are also great at helping to prevent kidney stones, increasing iron absorption and lowering the risk of certain cancers, such as colon, throat, pancreas, breast, bone marrow and lymphomas, to name a few.

Detriments: Limes ae considered generally safe for consumption, as long as there are no signs of allergies present. If swelling, hives or breathing difficulties occur, you should stop consuming them and seek medical attention. You may also experience acid reflux due to the acidity, as well as possible increased risk of cavities, due to the acids eroding tooth enamel. This is easy to prevent though, as all you need is to rinse your mouth out with water after consuming or drinking lime juice.

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This Week: Corn!

This Week: Zucchini!

This Week: Spring Onions!

This Week: Limes!

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