Dear PWN,

What impact does microwaving food have on its nutritional content? I have heard that microwaving devoids food of its nutrients, more so than heating on a stove. I am hoping that is false.

-John from University City, MO

The microwave question. We’ve all asked it at one point or another, and maybe we’ve even opted out of researching it in fear of what we’d find.

I actually do not own a microwave. We had a little one that had Ed inherited before we even met, and it was such an eyesore on our counter, and so rarely used, that we decided to get rid of it. I can honestly say that I don’t even miss having one around. If I ever designed a new kitchen maybe I’d designate a place for a microwave, but for now we don’t really need one.

However, I am still very interested in the topic of what different cooking methods do to nutrients in food. I did a little research, and here is what I found:

The main methods used for cooking vegetables are boiling, steaming, microwaving, or stir-frying. All types of cooking alter the food in some way. Generally speaking, the more heat used, the more nutrients and enzymes are destroyed.

Any time vegetables are cooked in water, greater nutrient loss occurs. The water leeches nutrients and, unless the water is used in the final dish, these nutrients are lost. Water-soluble vitamins include vitamins B and C, which are abundant in fresh vegetables. These are the most heat sensitive vitamins, and therefore are easily destroyed.

A study published in The Journal of the Science of Food and Agriculture (2003) found that when vegetables were microwaved in water, they lost 74% - 97% of their antioxidants. A 2009 study came up with similar results: broccoli that was boiled or microwaved retained fewer nutrients than broccoli cooked without as much water, such as by steaming or stir-frying. Other studies I found, however, were inconclusive as to whether or not microwaving foods was more nutrient-destructive than other cooking methods.

Despite the conflicting information on this subject, one thing is certain: microwaving does deactivate enzymes, which are useful when it comes time to digest the food. Other cooking methods can also deactivate at least some enzymes. That being said, gently cooked foods are typically easier to digest than raw foods for other reasons. My recommendation would be to lightly steam your veggies for maximum nutritional benefits. If you boil them, use the water as a base for a soup to get all the important nutrients from the vegetables. If you microwave vegetables, use as little water as possible and only heat them for a short period of time. Most of the research I found was on cooking veggies, but I believe these conclusions would apply to all types of food.

And, of course, never microwave in plastic. Glass or non-leaded microwaveable ceramic is best.

Sources

“Effects of different cooking methods on health-promoting compounds of broccoli” by Gao-feng Yuan, Bo Sun, Jing Yuan, and Qiao-mei Wang (2009

“The Claim: Microwave Ovens Kill Nutrients in Food” by Anahad O’Connor (New York Times, 2006)

www.medicinenet.com

Heart Disease & Your Genes

Did you know that you can use nutrition to actually affect your genes?

We read a book last week for my Life Cycles class called Feed Your Genes Right by Jack Challem. It was fascinating to learn about how important diet is in turning on or off the genes we may have for certain diseases and conditions. Recent research shows that genes are NOT rigid determinants of our health. We all have the ability to improve the way our genes function through nutrition and other lifestyle improvements. So, no more blaming things on genes!

Nutrients are literally the building blocks of our bodies. If our nutrition is poor, our bodies will have an incomplete, unhealthy foundation. People often do not realize that genes are not fixed; rather, they are flexible and continuously responding to the nutrients we put inside of our bodies, as well as to our emotions and stress levels.

Certain nutrients affect our genes in very specific ways. For example, sugary foods and refined carbohydrates boost our levels of insulin, a hormone that alters gene activity and increases risk of obesity, diabetes, heart disease and cancer. On the other hand, nutrient-dense foods such as vegetables and seafood actually turn off many of our disease-promoting genes, and foods such as kiwis and berries can both prevent gene damage and also repair genes that have already been damaged. As you can see, choosing nutrients wisely can truly affect your health!

Heart disease is characterized by a thickening of the inner walls of the arteries within the heart (sometimes referred to as atherosclerosis). This reduces blood flow, thereby slowing the delivery of oxygen and nutrients throughout the body. Some people have genes that predispose them to cardiovascular disease. However, cardiovascular disease can almost always be offset by healthy eating and lifestyle choices.

There are some different genes people inherit that are related to heart disease:

• There are genes that lead to inefficient utilization of MTHFR, an enzyme necessary for folic acid utilization. This leads to increased risk of heart attack or stroke.

• Some genes can cause elevated homocysteine levels in the body, a common risk factor for heart disease and stroke. Homocysteine damages the cells that line blood vessel walls, leading to cholesterol deposits.

• Some genes cause cholesterol-transporting proteins to behave inefficiently. This can lead to higher blood-cholesterol levels and increased chance of heart attack.

• Certain genes lead to LDL (“bad” cholesterol) being more susceptible to oxidation. Oxidation occurs when people have a poor diet that includes fried, fatty or sugary foods. Oxidized LDL triggers an inflammatory response that leads to heart disease. During the inflammatory response, white blood cells capture oxidized LDL and then release them into blood vessel walls, causing damage.

Below are some nutrients that are very important for someone who has genes for heart disease. Try to incorporate them into your diet in the form of whole foods. However, supplementing can also be very helpful.

Vitamin E: Vitamin E helps prevent LDL oxidation. People with high cholesterol have a greater need for vitamin E because there is more oxidation inside their bodies. Whole food sources of vitamin E include sunflower seeds, almonds, olives, papaya, and leafy greens.

Vitamin C: Vitamin C will work with vitamin E to reduce levels of oxidation inside the body. A lot of research has linked vitamin C intake to longevity and decreased risk of heart attack and stroke. Vitamin C also helps manufacture the heart cells and maintain structure and flexibility of the blood vessels. Whole food sources include papaya, bell peppers, broccoli, brussels sprouts, strawberries, oranges, cantaloupe, kiwi, cauliflower and kale.

CoQ10: CoQ10, like vitamins E and C, will reduce oxidation and help keep blood vessel walls clear. People with heart failure almost always have low levels of CoQ10. CoQ10 also helps prevent thickening and stiffening of the heart muscle, which leads to poor function. Whole food sources of CoQ10 include sardines, mackerel, grass-fed meats (especially organ meats like liver), pastured eggs, spinach and broccoli.

Essential Fatty Acids: EFAs work to reduce inflammation in the body. Heart disease is an inflammatory disorder of the blood levels, so EFAs are crucial for those predisposed to cardiovascular disease. Processed and sugary foods provide excessive amounts of the nutrients involved in the body’s inflammatory response. However, EFAs such as omega-3 fish oils have an anti-inflammatory effect. Gamma-linolenic acid, oleic acid and antioxidants also support the body’s anti-inflammatory process. Whole food sources of EFAs include coldwater fish such as salmon, herring and tuna; evening primrose oil; flaxseed oil; and olive oil.

Nutrients for a Healthy Complexion

One of my friends (a friend with a very pretty face, I might add) asked me to write about nutrition for the skin. I know I touch on this every once in a while, but a refresher never hurts!

There are many aspects of our lifestyle that affect our complexion: diet & supplements, stress, and smoking, to name a few. Since the skin is the largest organ of our body, it is very important to protect it and nourish it each day. It functions as a protective covering, a sense organ, an oil producer, and a detoxifier. The skin is constantly using evaporation and perspiration to maintain internal balance by clearing toxins. In school, we often discuss the skin and the fact that it is an outward reflection of someone’s internal health and balance.

Of course the most important nutrient for healthy skin is water. We are unable to detoxify if we do not have enough water. It keeps our skin clean and pure by transporting nutrients throughout the body and flushing out toxins. Some other good ways to clear and detoxify the skin include using natural beauty products, especially those that contain things like aloe vera, herbs or honey. Egg white facials, dry-brush massage, saunas, and steam rooms are also good ways to open the pores and help eliminate toxins.

A diet that supports a healthy complexion includes nutrient-dense and high-water-content foods such as fresh fruits and vegetables. In addition, essential fatty acids are necessary for healthy skin. These can be found in foods such as nuts, seeds, olive oil, coconut oil, and flaxseed oil. Fresh fish also contains many healthy oils for the skin.

Some supplements that can benefit the skin include a fish oil supplement, a multivitamin and mineral supplement, and antioxidants. Vitamin A and beta-carotene are important for treating acne, preventing blemishes, and treating dry skin. Someone with a vitamin A deficiency may get sick easily, have tiny red bumps on the backs of their arms, night blindness, and slowly healing wounds or infections.

Vitamin C helps supply antioxidants to the skin, which can slow aging and reduce some of the effects of smoke and chemicals on the skin. Zinc is another important skin supplement. Zinc is necessary for cell repair, DNA and enzyme production, and to keep immunity strong and healthy. Silica, which is highly concentrated in the skins of most fruits and vegetables, helps to strengthen the skin, hair and nails. So, keep that skin on your kids’ fruits and vegetables – they need it!

All of the B-vitamins are essential for healthy skin, and B-vitamin deficiencies are associated with some types of skin disorders. They are needed for cell division, to support tissue health and repair, and to reduce inflammation. Good sources of B-vitamins include wheat germ, beans, peas, nuts, leafy greens, liver, and lean meats.

As you can see, there are many components to obtaining a healthy, glowing complexion. It all comes back to eating as close to a whole-foods diet as possible. Everything you put into your body must come out, and our skin is one means of elimination. Excess sugar, alcohol, sodium, additives or preservatives can cause an unhealthy internal environment and therefore unwelcomed skin problems such as dryness, oily skin, acne, blemishes, rashes, and other skin conditions. Sugar is a great way to really hurt your skin. Not only does it cause skin conditions, but it also depletes our body of many important nutrients, leading to further skin issues.

Have a great weekend!

Fevers: Let them do their job!

A fever is an elevated body temperature. 98.6 degrees Fahrenheit is considered normal, but actual body temperature tends to fluctuate one or two degrees Fahrenheit depending on time of year, level of activity, emotional stress, time of day, and other factors.

Most fevers are the body’s reaction to an infection, either viral or bacterial. Body temperature is regulated by our hypothalamus, which is located in our brain. When a viral or bacterial infection is detected, our body heats up. High temperatures inhibit the release of iron and zinc from our liver and spleen, which are needed to “feed” the bacteria. Viruses and bacteria do not survive for long in a body with a high temperature. The elevated temperature also increases white blood cell production. White blood cells are infection-fighting agents and when we produce more of them, we have a better chance of fighting the bacteria. In this way, a fever actually helps us kill off the bacteria by preventing its growth inside the body.

Another benefit of a fever is tissue repair. Since fevers increase the body’s overall metabolic rate, tissue repair occurs more quickly. This can be beneficial for someone with injuries or wounds that may be infected.

Despite all of these benefits of fevers, most people try to suppress them as soon as they occur. I don’t have children, but I imagine there is little worse than seeing your child suffer from an illness. Of course the first thing you think of is how to make it go away! However, if fevers are allowed to run their course, the bacteria and viruses will be killed off uninterrupted, and healing can take place more quickly. Sometimes it may even be a good idea to induce a fever by using a sauna or a hot bath, so that the fighting process can begin more quickly. If fevers are consistently suppressed with aspirin, Tylenol, ibuprofen, or other meds, some bacteria may remain and the child could have a hard time really fighting off the sickness.

There is a point where medical intervention is necessary. One source I have says that for fevers up to 102 degrees Fahrenheit, medicines are not needed. This is obviously a judgment call on the parents’ part, and sick children and people should be monitored closely.

Some nutritional approaches to fighting fever and bacteria include vitamin A, vitamin C, and zinc. Vitamin A deficiency reduces the body’s ability to fight off infection, so taking supplemental vitamin A for one week during a sickness can help. Vitamin C has anti-inflammatory properties and can help gently lower a fever after it has done its job. Zinc improves immune function by acting as a supportive nutrient for white blood cell production. Echinacea and goldenseal are two herbs that are also immune-boosters. They contain infection-fighting properties that can be useful during a sickness.

The most important thing to remember during a fever is to stay hydrated. Since your metabolic rate increases so much, you lose a lot of fluids during a fever. Drinking lots of water is necessary for replenishing these fluids and allowing the fever to run its course.

Water-Soluble Vitamins, Part 1 of 2

Hi guys! Check out PWN blog featured in Urban Baby Gourmet’s March/April newsletter! If you scroll down to the “Blogs We Love” section, you can read about it. I am so honored to be featured and cannot wait to have these great Denver ladies guest blog at PWN in a few weeks! To all the Denver moms out there – you will absolutely LOVE their business and their products.

I hope the information on fat-soluble vitamins yesterday was helpful. Today, let’s move on to water-soluble vitamins: the eight B-vitamins and vitamin C. Just to be clear up front, I will give you the names of the B-vitamins. Some have multiple names so it can be confusing, but here they are: thiamin, riboflavin, niacin, biotin, pantothenic acid, B6, folate, and B12. Vitamin C is sometimes referred to as ascorbic acid.

Whereas fat-soluble vitamins travel through our lymph system before being absorbed into the blood, the water-soluble vitamins go directly to the blood. They travel freely without need of transporters. Since they are water-soluble, they are stored in the watery parts of the body, and the kidneys function to excrete any excess in the urine.

Remember when I told you that fat-soluble vitamins are stored for long periods and you can go months or even years before becoming deficient? Well, that’s not the case with water-soluble vitamins. They are needed every few days, and preferably every single day. Since they are not stored for very long and are excreted through our urine, we need to replenish often. Therefore, it is easier for someone to become deficient in their B-vitamins or vitamin C.

Below is a very brief overview of each of the water-soluble vitamins. I’m going to give you half today, and half tomorrow, so as not to overwhelm. Each one is important – take note of which foods these vitamins are concentrated in and try to include them in your diet each day.

Vitamin C: Vitamin C’s primary function is to manufacture collagen, which is the main protein substance for the human body used in things such as connective tissue, cartilage and tendons. It is also a strong antioxidant. The best food sources of vitamin C include broccoli, brussels sprouts, peppers, potatoes, guava, kale, parsley, waterress, red cabbage, strawberries, papaya, spinach, oranges, lemons, grapefruits, and calf’s liver. Exposure to air destroys vitamin C content in foods, so try to eat quickly after you slice. And if you’re eating lunch at a salad bar, keep in mind that most of the fruits or vegetables you are choosing have probably already lost almost 50% of their vitamin C content (disappointing, I know!). The major deficiency symptom is scurvy (bleeding gums, poor wound healing, extensive bruising). Other signs of possible vitamin C deficiency include depression, hysteria or susceptibility to infection.

Thiamin (B1): Thiamin is necessary for brain energy and mental function. Signs of a thiamin deficiency include mental confusion, muscle wasting, fluid retention, high blood pressure, and difficulty walking. The best food sources of thiamin include brewer’s yeast, wheat germ, sunflower seeds, pine nuts, pecans, split peas, millet, pistachios, oatmeal, whole wheat flour, cashews, brown rice and garlic. Alcohol and the tannins in coffee can both destroy thiamin completely, so try to consume separately.

Riboflavin (B2): This vitamin is used in energy production and protection against free radicals. Deficiency symptoms include cracked lips or corners of the mouth, sensitivity to light, cataracts, burning or itchy eyes, and anemia. The best food sources of riboflavin are brewer’s yeast, calf liver, almonds, wheat germ, wild rice, mushrooms, millet, kale, cashews and broccoli.

Niacin (B3): Remember when I talked about metabolism a few months ago? Niacin is a key nutrient used in metabolism. It also helps regulate blood sugar and high cholesterol. Food sources include brewer’s yeast, wheat bran, peanuts, wild rice, sesame seeds, sunflower seeds, brown rice, and almonds. Signs you may be deficient in niacin are dermatitis, dementia, and diarrhea.

Pantothenic Acid (B5): Pantothenic acid helps us utilize fats and carbohydrates to produce energy during metabolism, and also to manufacture adrenal hormones and red blood cells. Deficiencies are very uncommon, because its food content is so high. Foods containing pantothenic acid include brewer’s yeast, calf liver, peanuts, mushrooms, split peas, pecans, soybeans, oatmeal, sunflower seeds, lentils, cashews, broccoli, brown rice, avocados, and kale.

That’s enough for one day… more tomorrow!