It’s that time of year again, when we tend to overindulge in food and alcohol. The aftermath is usually a new regime at the gym, a stringent diet or a detox.
However, the overindulgence will have lasting effects on our bodies, so here are some ideas on how to create a delightful spread of festive dishes that also includes a medicinal value for treating some of the results of overdoing it while indulging.
Most people consume too much alcohol over the festive period. However, there is a simple green solution. Asparagus is a common vegetable eaten everywhere in the world. It has also long been used as a herbal medicine due to its anti-cancer effects, but has anti-fungal, anti-inflammatory and diuretic properties too. There is also scientific evidence that it is also good for a hangover (J. FoodSci., 2009).
According to a study published in the Journal of Food Science in 2009, the amino acids and minerals found in asparagus extract can boost the activities of two key enzymes that break down alcohol by-products and can even protect liver cells against toxic damage.
Chronic alcohol use causes oxidative stress in the liver as well as the unpleasant physical effects associated with a hangover. Scientists at the National University of Medical Science and Jeju National University in Korea have analysed the components of young asparagus shoots and leaves to evaluate their effects on human and rat liver cells.
“Cellular toxicities were significantly alleviated in response to treatment with the extracts of asparagus leaves and shoots,” said lead researcher B. Y. Kim.
“These results provide evidence of how the biological functions of asparagus can help to alleviate alcohol hangover and protect liver cells.”
It is worth noting that the research was carried out on cells grown in a laboratory and the amino acid and mineral contents were found to be higher in the leaves than in the shoots, so it is important to include leaves when cooking the asparagus.
Asparagus is a common vegetable eaten everywhere in the world. It has long been used as a herbal medicine due to its anti-cancer effects and has anti-fungal, anti-inflammatory and diuretic properties too
If your gut feels overloaded with too much sugary food, the answer could lie with parsnips, which offer a good source of insoluble fibre. In studies (J. AgricFood Chem., 1990) it was demonstrated that parsnip-derived dietary fibre improved intestinal function, helped reduce blood cholesterol and modulated blood glucose levels in the same way as conventional sources of fibre, such as wheat bran.
In a laboratory study of the toxic compounds produced by plants to protect them against disease and predators (these compounds are found in celery and parsnips), researchers from Health Canada discovered high levels of the flavonoid kaempferol, an antioxidant more commonly associated with tea and brassica vegetables such as broccoli (JAOAC Int., 2001).
Kaempferol has been demonstrated to offer a wide range of health benefits including reduced risk of pancreatic cancer and improved heart health. In addition, the flavour of parsnips is supposedly improved by a sharp frost, which converts their starch into sugar.
There is no doubt that the consumption of sweet foods is high over the festive season. However, macadamia nuts are heart-healthy and can support the heart if eaten regularly and alongside festive food. A study carried out at Pennsylvania State University has found they can offer protection to the heart.
The protection is something unique to macadamias as compared with other tree nuts. Macadamia nuts have higher levels of monounsaturated fats, rather like those found in olive oil.
The Penn State researchers devised a small randomised crossover study to compare the cardiovascular effects of a heart-healthy diet which added 43g (a small handful) of macadamia nuts to a standard American diet.
The 25 men and women involved in the study all had slightly elevated cholesterol levels, normal blood pressure and were not taking any medication.
Participants were randomly assigned to one diet for five weeks and then were switched to another for a further five weeks. The heart-healthy diet with added macadamia nuts reduced total cholesterol, low-density lipoprotein (LDL) cholesterol and triglyceride levels, compared with the standard American diet. The reduction in LDL was similar to that seen with other nuts such as walnuts and almonds (J. Nutr., 2008).
If you can also add passion fruit to your holiday food list, this can help lower blood pressure. Recent research has found that the main polyphenols found in passion fruit seeds have effects that dilate blood vessels by relaxing the muscle cells in blood vessel walls, which can lead to lower vascular and blood pressure (J. AgricFoodChem., 2011).
Passion fruit seeds are also rich in insoluble dietary fibre and can boost gut enzyme activity, making them effective in promoting intestinal function and health.
Passion wine can be made using the passion fruit and its seeds. Two cups of red grapes and two cups of pure water make the non-alcoholic equivalent of red wine.
Sprinkle macadamia nuts, walnuts and pine nuts over a trifle or the topping of any dessert or just nibble them.
Asparagus and parsnips can be added to a main course in any way you choose.
kathryn@maltanet.net