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This Week: Walnuts!

11/24/2025

Like all nuts, walnuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.

What makes walnuts unique?

Walnuts are one of the few plant sources of omega-3 fats, in the form of alpha-linolenic acid (ALA). Research has shown that ALA can reduce inflammation [7,13] – an important factor in the development of chronic disease.
They are rich in polyphenols – powerful antioxidants that protect the body’s tissues from damage due to oxidation [9].
Walnuts contain predominantly polyunsaturated fats.
Walnuts are a source of polyunsaturated fats and omega 3 ALA’s, and are naturally low in sugar and sodium.
They are a source of copper, magnesium, manganese, niacin and folate.

Walnuts are one of the most important sources of protective phytochemicals called polyphenols, which makes them one of the most beneficial of the tree nuts to add to your diet. The most notable polyphenol is ellagic acid: its antioxidant and anti-inflammatory properties appear to play an important role in managing the initiation and progression of several diseases, including cancer, type II diabetes and heart disease.

As well as their important phytochemicals, walnuts contain high amounts of polyunsaturated fats that offer potential benefits for both brain health and function. Omega-3 fatty acids play a part by helping reduce oxidative stress in the brain but also by helping to improve brain signalling and neurogenesis, which is how new neurons are formed. Vitamin E, folate and the protective phytochemical, ellagic acid, also contribute to the neuroprotective and memory enhancing properties of walnuts.

The Journal of Nutrition reports that consumption of walnuts may reduce the risk of cardiovascular disease, and that walnut oil provides more favourable benefits to endothelial function, which is the lining of the inside of our blood and lymphatic vessels. A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37 per cent.

There has been some evidence to demonstrate that consuming walnuts in the place of other foods does not cause weight gain. This is because, although walnuts are calorie-dense, we aren't able to absorb all of the energy from them, making walnuts a great snack alternative for those looking to manage their weight.
A recent animal study has shown consuming walnuts can enrich the gut microbiota, the community of beneficial microbes which live in our intestines, and in particular increase strains of beneficial probiotic bacteria. This has been repeated in humans with reports of increases in beneficial strains and especially those which produce butyrate, a by-product which supports the health of the gut.

An observational study of more than 50,000 older women over an 18-year period found those with the healthiest diet had a 13% lower risk of physical impairment. One of the foods with the strongest beneficial contribution was walnuts Both animal and human studies suggest that including walnuts daily may improve sperm quality and enhance fertility for men. Further studies are needed to confirm these benefits.

Detriments:
The fibre in the nuts may cause gastrointestinal issues if consumed in excess. Though walnuts (and nuts in general) may help treat digestive issues, sometimes, they may aggravate the problem. Hence, please consult your doctor before consuming walnuts if you have any digestive problems. Other common digestive side effects of tree nuts (including walnuts) include constipation, bloating, gas, stomach pain, vomiting, or diarrhea.

Allergies to tree nuts are common. The symptoms include nausea, shortness of breath, difficulty in swallowing, itching of the mouth, throat, or the eyes, headache, and nasal congestion. The most dangerous allergic reaction is anaphylaxis. It impairs breathing and sends the body into a state of shock. You may experience either a primary or a secondary allergy with walnuts. Primary allergies involve the direct intake of walnuts or their products, which can lead to anaphylaxis. Secondary allergies involve pollen, which reacts with walnuts due to cross-reactivity (this is because of the similarities in the nature of proteins in the pollen and walnuts). Here, the symptoms include itching skin irritation, or swelling of the mouth.

Since nuts, including walnuts, are high in fibre, they may aggravate ulcers in susceptible individuals. However, more research is required to establish this fact. Like all other nuts, walnuts are healthy. A large body of research highlights their anticancer, anti-inflammatory, cardio- and neuroprotective properties. But it is important to take note of the side effects and practice moderation.

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This Week: Cabbage!

11/17/2025

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Cabbage. It’s one of those foods you don’t often think about, unless you’re making its famous companion, corned beef, or whipping up a batch of creamy coleslaw for your next barbecue. The truth is this vegetable is versatile and packs a nutritional punch. Maybe cabbage deserves a little more attention.

Cabbage is a dense, leafy vegetable. While it looks similar to a head of lettuce, it’s actually a member of the “cruciferous” vegetable group that includes broccoli, kale, radishes, Brussel sprouts, and more. Cabbage comes in a variety of colours – green, white, purple and red. It’s been grown around the world for thousands of years and is a common ingredient in many dishes, such as kimchi and sauerkraut.

Cabbage, like other cruciferous vegetables, is packed with vitamins and minerals that your body craves, while remaining low in calories. Given its nutritional profile, it certainly qualifies as a superfood, but is often passed over for more trendy and fashionable items such as acai berries. Along with being low in calories, salt, and sugar, it offers some fibre and protein as well. Foods that contain fibre are an important part of a balanced diet and support a healthy digestive system. Also, protein from plants is considered a healthy alternative to protein from meats.

Finally, cabbage is a great source of antioxidants. These compounds help the body fight against what are known as free radicals (compounds that can damage the cells). Free radicals are thought to contribute to the development of diseases such as cancer, heart disease, and diabetes. Antioxidants help reduce the free radicals in your body and help improve your immune system and fight inflammation that can be damaging to your body.

The vitamin C found in cabbage is good for your whole body. Not only is it an antioxidant that fights free radicals, but it also helps to fight heart disease, cancer, and even the common cold. Vitamin C also helps your body to absorb the iron it needs. Cabbage is also loaded with vitamin K. This important vitamin helps your body fight the breakdown of bone and improves bone strength. It is believed that a lack of vitamin K can contribute to the development of osteoporosis and an increased risk of fractures, especially in older individuals.

Because cabbage is low in carbohydrates and high in fibre, it’s a great choice for those living with diabetes as it can help keep blood sugar levels stable without dangerous spikes. The antioxidants in cabbage help reduce inflammation, which is linked to heart disease. Cabbage also contains something called anthocyanins. Several studies have found these compounds can lower blood pressure and reduce the risk of heart attack and stroke. Finally, while too much sodium in your diet is linked to heart disease, the potassium in cabbage helps your body get rid of excess sodium through the urine.

Detriments:
While cabbage offers lots of vitamins and minerals your body needs, there can be a downside to eating cabbage. Cruciferous vegetables like cabbage can cause gas, bloating and diarrhea. It’s best to slowly introduce these vegetables into your diet and gradually increase your intake. Individuals with sensitive digestive tracts might want to limit cabbage or talk to your doctor.

If you’re on a blood thinner such as Warfarin, talk to your doctor before increasing your intake of cabbage. The vitamin K in cabbage can interfere with the effectiveness of blood thinning medications.

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This Week: Quince!

11/10/2025

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Quince (Cydonia oblonga) is an ancient fruit native to various parts of Asia and the Mediterranean. Its cultivation can be traced back to ancient Greece and Rome, where it served as a symbol of love and fertility. Although considerably less common today, quinces are close relatives of popular fruits like apples and pears. They’ve been used in folk medicine for decades, but scientific research on their benefits is still in the early stages.

Some of the most common symptoms during early pregnancy are nausea and vomiting. Some research indicates that quinces may help relieve these symptoms. One study in 76 pregnant women noted that 1 tablespoon (15 ml) of quince syrup was significantly more effective than 20 mg of vitamin B6 at reducing pregnancy-induced nausea. Although these results are promising, more research is needed.

Early research suggests that plant compounds in quinces may help prevent and treat stomach ulcers. In a test-tube study, quince juice inhibited the growth of H. pylori, a bacterium known to cause stomach ulcers. Meanwhile, a study in rats found that quince extract protected against alcohol-induced stomach ulcers.

Several studies suggest that quince syrup may help manage symptoms of gastroesophageal reflux disease (GERD), commonly known as acid reflux. A 7-week study in 80 children with acid reflux found that supplementing with quince syrup daily was as effective as medication that’s traditionally used to alleviate symptoms of this condition.

In a study in 137 pregnant women, a 10-mg dose of quince syrup taken after meals was likewise shown to be as effective as traditional medication at relieving acid reflux symptoms. Additionally, in a 4-week study in 96 children with acid reflux, using quince concentrate alongside traditional medication improved symptoms (such as vomiting, food aversion, burping, and abdominal pain) to a greater extent than taking the medication alone.

Quinces may alleviate various allergy symptoms by suppressing the activity of certain immune cells responsible for allergic reactions. Gencydo, a commercial allergy medication, combines lemon juice and quince fruit extract. A few small studies support its ability to prevent and treat mild allergic reactions, such as runny nose and asthma.

Additionally, mice studies note that quince fruit and seed extracts may prevent and treat artificially induced allergic dermatitis. Yet, it remains unclear whether they would have the same effect in people. While some experts speculate that quince products may be a safe alternative to traditional allergy medications, more research is needed.

Quinces may support your immune system. Several test-tube studies reveal it has antibacterial properties that may help prevent the overgrowth of certain harmful bacteria, (such as E. coli and S. aureus). Additionally, a single quince packs 15% of the DV for vitamin C, which is essential for a healthy, functioning immune system.
One fruit likewise provides 6–8% of the daily recommendation for fibre. Adequate fibre intake supports the healthy bacteria living in your digestive tract, collectively known as the gut microbiome. Maintaining a healthy gut microbiome may reduce inflammation and improve resistance to infections from harmful bacteria in your digestive tract.

How to eat them
Unlike more popular fruits, quinces are rarely eaten raw. Even when ripe, raw quinces have very a tough flesh and sour, astringent flavour. Thus, most quince lovers agree that the fruit is best eaten cooked. After slicing a quince, place it in a pot with water and a small amount of sugar, letting it simmer until the flesh softens. You can also experiment with adding spices like vanilla, cinnamon, ginger, and star anise.

You can eat cooked quince on its own or use it to top oatmeal, yogurt, or roasted pork. It also makes a delicious addition to fruit tarts and pies. What’s more, you can make quince jam. However, you should be mindful of the sugar content, as jam tends to be high in added sugar and easy to overeat.

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This Week: Mango!

11/3/2025

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In some parts of the world, mango (Mangifera indica) is called the “king of fruits”. It’s a drupe, or stone fruit, which means that it has a large seed in the middle. Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and colour.

One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair. Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy foetal growth and development.

Another benefit of mango is that it’s low in calories. One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calorie density, meaning that it has few calories for the volume of food it provides. In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.

Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density. Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content.

Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams). You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake. Not much research has examined the specific relationship between fresh mango and diabetes. A 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary.

Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system. Plus, 1 cup of mango provides nearly 67% of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin’s defences. Mango also contains other nutrients that may also support immunity, including copper, folate, vitamin E and several B vitamins.

Mango is delicious, versatile, and easy to add to your diet. However, you might find it difficult to cut due to its tough skin and large pit.
Here’s one good method for cutting a mango:

With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit.
Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.
Scoop the cut flesh out of the skin.

Here are some ways you can enjoy mango:

Add it to smoothies.
Dice it and mix it into salsa.
Toss it into a summer salad.
Slice it and serve it along with other tropical fruits.
Dice it and add it to quinoa salad.
Add mango to Greek yogurt or oatmeal.
Top burgers or seafood with grilled mango.

Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.

Detriments:
Mangoes are a rich source of vitamins, fibre, and antioxidants, but consuming them in excess can lead to several unwanted effects. Let’s delve into the most common side effects of overconsumption:

Digestive Problems: One of the most immediate issues caused by eating too many mangoes is digestive discomfort. The high fibre content can lead to bloating, gas, and even diarrhea. For those who already have sensitive digestive systems, the effects can be more severe, resulting in cramping or gastrointestinal distress. It’s important to consume mangoes in moderation to avoid these symptoms.

Weight Gain: Despite their natural sweetness, mangoes are high in sugar. While this sugar is natural, excessive consumption can lead to weight gain, especially if the calories from mangoes aren’t balanced with physical activity. Eating large amounts of mangoes regularly may add to your overall calorie intake, making it harder to manage your weight.

Blood Sugar Spikes: Mangoes have a high glycaemic index, meaning they can quickly raise blood sugar levels. For those with diabetes or insulin resistance, this could pose significant health risks. Consuming mangoes in moderation, especially alongside protein or fibre-rich foods, can help mitigate these spikes.

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This Week: Walnuts!

This Week: Cabbage!

This Week: Quince!

This Week: Mango!

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