NUTRITION NOTES

Bitter melon (karela/ balsam pear)

- There are three active compounds in bitter melon, which make it a potent ally in blood sugar control. These are charantin, polypeptide-p and vicine, which - among other things - mimic the action of insulin by improving glucose uptake into cells

- Activates AMPK, an enzyme involved in fat-burning and regulation of energy levels

- Contains vitamin C, phenolic compounds and flavonoids, all of which have anti-oxidative and anti-inflammatory properties

Note: bitter melon is not a substitute for medication. Equally, take care when ingesting it in combination with blood-lowering medication. Also note that bitter melon is very bitter indeed and I have not enjoyed eating it raw or drinking it in juices. When I find a recipe that makes it palatable, I'll be sure to share it.

Black cumin (Nigella seeds/ kalonji)

- Thymoquinone is the active compound in black cumin. It is a powerful antioxidant and anti-inflammatory which can provide protection for major organs and the nervous system

- Has neuroprotective qualities that can support cognitive function and reduce anxiety

- Traditionally used in supporting the immune system and can help fight colds

- Reduces key inflammatory markers and markers of oxidative stress in the body, which can be especially helpful for the liver and kidneys

- Can help control blood sugar levels by reducing insulin resistance

Black pepper

- The active compound in black pepper is called piperine. It increases the bioavailability of nutrients like curcumin, found in turmeric, and which the body cannot easily absorb otherwise.

- Piperine may also improve insulin sensitivity and reduce oxidative stress in brain tissue.

- Rich in antioxidants, which counter the damage done by free radicals. Can also reduce inflammation.

- Stimulates secretion of hydrochloric acid in the stomach, which helps digestion and can prevent indigestion.

Cinnamon

- Improves insulin sensitivity and slows gastric emptying

- Can improve lipid profile (cholesterol and triglycerides)

- Rich in antioxidants and anti-inflammatories

- Carminative, easing bloating

Note: the cinnamon I refer to here is Ceylon cinnamon, not cassia cinnamon. Cassia cinnamon contains higher levels of a compound called coumarin, compared to Ceylon cinnamon. In high concentrations, coumarin can damage the liver. Choose Ceylon cinnamon when using it regularly in your diet.

Cumin

- Cumin is a digestive aid, stimulating the secretion of pancreatic enzymes that help digest fat

- Cuminaldehyde, which is found in cumin, may increase insulin production and reduce the absorption of glucose in the gut

- Rich in polyphenols and flavonoids, which are compounds produced by plants and which have strong anti-oxidant and anti-inflammatory properties

- Inhibits growth of bacteria and fungi when eaten regularly

- It may also have a supporting role in improving lipid profile (cholesterol and triglycerides)

Garlic

- The main health-improving compound in garlic is allicin, which is created when garlic is crushed or chopped and then left for 10 minutes before cooking - though avoid too much heat

- Allicin has anti-inflammatory and anti-oxidative properties

- May help improve insulin sensitivity when added to a diet supporting glycaemic control

- Antimicrobial, antiviral and antifungal properties

- Early evidence of possible anti-cancer properties

Note: health benefits likely most potent when garlic is ingested raw, after crushing and being left for 10 minutes or so

Kale

- Light on calories, heavy on nutrition. Highlights include:
vitamin K: important in blood clotting and wound healing
vitamin A: immune support, eye health, skin health
vitamin C: skin, bone, blood vessels and cartilage health; healing after injury; immune support
folate: important in formation of healthy blood cells
magnesium: important in a range of bodily functions, including maintaining blood sugar levels
potassium: essential for proper cell function; regulates heartbeat; involved in nerve and muscle function
calcium: healthy teeth and bones; muscle contraction; nerve function; blood clotting
iron: makes haemoglobin for transmission of oxygen in the body; makes myoglobin to store oxygen
lutein and zeaxanthin: antioxidants that support eye health
quercitin and kaempferol: polyphenols with anti-inflammatory and heart protective properties

- Supports a healthy lipid profile (cholesterol and triglycerides)

- Supports blood sugar regulation

- It is a prebiotic and contains a carbohydrate with sulphur in it (sulfoquinovose) which feeds healthy gut bacteria

- When lightly steamed, kale has a capacity for bile acid-binding. This means it attaches to cholesterol-rich bile acids in our digestive system and removes them from the body, which helps to lower cholesterol

Note: vitamin K can interfere with blood thinner medication, so consult a doctor before adding too much kale to your diet if you're taking that kind of medication. Raw kale is difficult to digest, so before chopping it, roll it up and bruise the leaves, then chop it very finely if you're going to eat it raw.

Turmeric

- Turmeric contains curcumin, which has anti-oxidative and anti-inflammatory properties that can help in the management of a range of conditions, including diabetes

- The piperine in black pepper, when mixed with turmeric, makes the curcumin more bioavailable, so put them together in foods. Gentle heating can improve this effect

- Stimulates bile production, which helps detoxify the liver and digest fat

- The high anti-oxidant protection of turmeric helps limit the damage of free radicals and boosts our antioxidant enzymes

- Early research suggests that turmeric has anti- cancer properties, because it may prevent the growth of new blood vessels that feed tumours

Note: curcumin is not easily absorbed on its own. Its benefits are limited as a food unless you improve its bioavailability.