Weight Loss: Understand Your Body

When I wrote about the weight loss case study I was doing for my Weight Loss class, I received so many e-mails from readers volunteering to be my experimental client. This made me realize how important weight loss is to so many people. The class is very interesting because we talk not only about the standard approach to weight loss (burn more calories than you consume each day), but also the holistic approach. The holistic approach takes into account each person’s biochemical individuality, recognizing that a diet that works for one person may not work for another.

I want to provide you guys with some information on weight loss, so those that are interested can start to understand the entire picture better. I believe that in nutrition, education is key. When someone understands what certain foods are doing to their body, they are better equipped to make decisions about their health and lifestyle.

• The body must have glucose to fuel red blood cells and the central nervous system. Red blood cells carry oxygen throughout the body, which is necessary for life; the central nervous system is basically our brain. Glucose comes mainly from carbohydrates. So, those who eat a no-carb or very low-carb diet may feel great for a few weeks as their body starts to lose weight, but once all their stored glucose is used up, they may start to experience low energy, cloudy thinking, fatigue, and other things.

• We OBTAIN energy from macronutrients: fats, proteins, carbs. We are able to actually USE the energy because of the micronutrients: vitamins and minerals. This is why a varied diet is so important!

• Overweight people tend to store fat more efficiently. They contain a higher amount of a certain enzyme that promotes fats storage in the body. Men tend to have this enzyme concentrated around their midsection, and women have more of it around their chest, hips and thighs. After weight loss, this enzyme’s activity actually increases, which is partly why it’s so difficult for people who lose weight to keep it off.

• Muscle is more metabolically active than fat. Therefore, muscle increases our resting metabolism, helping us to stay leaner. This is why strength-training exercises such as pilates, yoga and weight lifting are so important. Over the past few years, I have actually decreased my aerobic exercise (mainly running) and increased my strength training, and I have noticed huge differences in how I look and feel. But, that doesn’t mean aerobic exercise is not important too – it’s very helpful for weight loss. Both can work together to create a healthy body.

• It takes the stomach 20 minutes to tell the brain that it is full. For this reason, some people say that putting your fork or spoon down between each bite, and chewing thoroughly and slowly, is an important key for weight loss.

• Being underweight is just as dangerous as being overweight, as far as what it does to your body.

• 10% of the calories we consume at a meal are used for digestion of that meal. So, if we eat a 500-calorie lunch, 50 of those calories are burned up as our body works to digest that lunch.

I hope some of you find these things interesting and/or helpful. The weight loss picture is so much bigger than calories in vs. calories out. Once people start to understand all the different components of weight loss, I believe they will have an easier time adjusting their eating habits and will be able to feel good about the healthy changes they are making for their body.

Chromium

Chromium has come up a few times in my classes recently, so I thought I’d do a quick overview of what it is, why it is important, and which foods contain high levels of chromium.

What is chromium?

Chromium is an essential trace mineral. Our bodies absorb about 10-25% of chromium from a particular food.

Why is chromium so important?

One of the main functions of chromium is to help control blood sugar. Chromium is used to produce glucose tolerance factor, which is a compound that helps insulin function properly. When insulin is functioning properly, we are less likely to experience dramatic highs and lows in our blood sugar. I talked about blood sugar last week here – if you are someone who has ever had trouble stabilizing your blood sugar, you know what I’m talking about when I say “highs and lows”. Not everyone experiences these dramatic shifts, but many do (I know I do!).

One of the results of balancing blood sugar through chromium’s ability to produce glucose tolerance factor could be a clearing up of someone’s acne. Often times acne is directly related to blood glucose levels, and when they become balanced, the skin will also clear up.

Another function of chromium is fat and cholesterol metabolism. One study has found that chromium works with niacin (vitamin B3). You may remember when I talked about niacin back in March. It is a key nutrient used for metabolism of all of our food.

Chromium intake has also been linked to an increase in lean body mass.

Since our country eats so much processed foods, it is very realistic to think that one may have a chromium deficiency if they have certain symptoms. Symptoms can include high triglyceride levels, high blood sugar, low HDL cholesterol and high blood pressure.

Which foods contain chromium?

The most chromium-packed food I could find is (big surprise) calf’s liver. I blogged a great liver recipe here, but remember that it is extremely important to get your liver from a grass-fed calf to ensure its liver is healthy.

Other great food sources of chromium include potatoes (and I don’t mean french fries, unless of course you make them yourself at home); oysters; chicken; bran; whole grain bread; raw onions; green peppers; romaine lettuce; carrots; apples; bananas; cooked spinach; and cooked cabbage.

Some people also take a chromium supplement if they are experience signs of a deficiency. Before supplementing with chromium, talk to your doctor or nutritionist about any potential interactions chromium could have with other drugs.

The Many Names for MSG

Yesterday, I talked about MSG: what it is, what types of foods it’s found in, and what it does inside the body. It’s something we want to keep out of our diet as much as possible, but in order to do that we need to know what to look for on food labels.

Some labels will shamelessly say “monosodium glutamate”. Fine – those ones are easy to pick out. You’ll find this on things like Doritos, Cheetos, and many soy sauces. However, MSG can be very slightly chemically altered, which then allows food manufacturers to call it something else on the label. And these forms of MSG still contain glutamic acid and carry the same health risks, so we need to look out for them.

Remember, MSG affects us all in different ways – some may react immediately to it and for others, it may take years of MSG ingestion before they start noticing symptoms. People especially sensitive to MSG include children with autism; people with allergies; those with an unhealthy liver; someone with a CoQ10 deficiency; people who suffer from epilepsy, fibromyalgia, hypoglycemia, or Parkinson’s disease; someone with a magnesium deficiency or a B-vitamin deficiency; and people with Type I diabetes.

Alternative names for MSG:

Autolyzed plant protein

Calcium caseinate

Gelatin

Glutamate

Glutamic acid

Hydrolyzed plant protein

Hydrolyzed vegetable protein

Monopotassium glutamate

Sodium caseinate

Textured protein

Yeast extract

Vegetable protein extract

Some alternative names substances that contain varying amounts of MSG are listed below. These may be okay in small amounts depending on how sensitive one is, but often a food item contains three or more of these ingredients, which is something to watch for.

Barley malt

Bouillon

Brown rice syrup

Citric acid

Malt extract or flavoring

Modified food starch

Natural flavors or flavorings (this one is very common)

Natural meat flavorings (beef, pork, etc.)

Natural seasonings

Rice syrup

Soy extract or sauce

Soy protein isolate

Ultra-pasteurized

Some of these ingredients are fairly common, which is disappointing. Yet another reason to focus on fresh, whole foods! Just read labels carefully, though, and if you or one of your kids has some type of strange reaction after eating something, be aware that it could be from the MSG. To see a more complete list of foods containing MSG, go here.

What about soy sauce?

One PWN reader e-mailed me yesterday to ask if Kikkoman Soy Sauce contains MSG. The answer is yes, unfortunately. Soy sauce is one of the biggest offenders! We use Ohsawa organic Nama Shoyu at our house. It’s an unpasteurized soy sauce, and it’s only ingredients are organically grown whole soybeans, mountain spring water, organically grown whole wheat, and sea salt. Pretty safe, and it tastes just as good as regular soy sauce to me! You can find this product at most natural food stores. We often bring sushi or Japanese food home and eat it with this soy sauce, to avoid having to use the restaurant types that typically are high in MSG.

MSG

This past weekend, a friend asked me if I would do a blog about MSG. The request came in the form of a text message:

“Any chance you could do a blog on msg? I didn’t know Doritos and ranch dressing have msg!”

Oh yes, they do. And yes, I will do a blog on it.

MSG, or monosodium glutamate, is a food additive used in things such as salad dressings, condiments, soups, frozen meals, salty snacks, bouillon cubes, meats, cafeteria food, and many restaurant foods (including fast food). Basically, it is a flavor enhancer. Until the 1960s, MSG was prepared using wheat gluten. Now, however, it is produced by fermentation of starch, sugar beets, sugar cane, or molasses (Wikipedia.org).

And just for the record, the FDA says that MSG is safe for people when “eaten at customary levels.” Do you guys know anyone who eats more than “customary levels” of processed foods? Most of America does! Processed foods are found at every fast food chain, grocery store and gas station, and at many restaurants. They have become a staple in our diet.

Some infant foods and formulas even contain a form of MSG, which is just awful. MSG is toxic to the nervous system and a since a baby’s brain is not fully developed yet, these toxins have easy access. Some formulas sold in the US that contain aspartic acid or MSG include Nestlé Carnation Good Start and Enfamil Nutramigen Hypoallergenic Formula (westonaprice.org).

MSG is an excitotoxin. Excitotoxins overstimulate brain cells, eventually killing them. MSG can also damage the appetite regulation part of the brain, which leads to overeating and eventually weight gain and obesity. This is why when we have a bag of chips in front of us, we sometimes feel like we could eat the entire bag! Another negative side effect of MSG is inflammation inside the body. Inflammation is a precursor to many diseases, including diabetes, cancer, arthritis and heart disease.

Many people are extremely sensitive to this food additive without even knowing it. Some people who eat MSG just feel an overall sense of bloating, stomach pain, headaches, or discomfort. It can cause allergies or asthma to flare up, and make people feel extremely uncomfortable after eating. Have you ever eaten a big meal at a Chinese restaurant and felt sort of sick when leaving? Although you may have chalked it up to eating too much, it could be a result of the MSG you just loaded into your system.

So, what’s the best way to avoid MSG? As usual, avoid processed foods! Tomorrow I will provide a list of alternative names for MSG. I recommend you take this list and go through your kitchen and just get an idea of what foods you consume contain MSG. My goal is for everyone to become more aware of MSG, not to totally eliminate it from their diet. By increasing your awareness, you can determine whether or not you experience any type of reaction when eating foods containing MSG. And if you do, you may want to consider reducing or eliminating it slowly. And of course I recommend extra caution when feeding your kids foods that contain MSG. Remember, their little brains and bodies are still developing, and it’s extremely important to put the best foods possible inside of them.

Check back tomorrow for a list of alternative names for MSG!

Starfruit

While meandering through Whole Foods last week, I saw they had a few starfruit in the produce section. And since I try to make an effort to buy a variety of things whenever I grocery shop, I grabbed one. I hadn’t eaten one since I was a kid!

Starfruit was originally grown on trees that are native to parts of Asia, and is now grown in many different places, including Hawaii and Florida. When choosing a starfruit, look for one that is yellow with some lighter green on it. The five edges should be a little brown, and the fruit should be fairly firm with no soft spots. If there are brown spots, the fruit may be overripe.

To eat, just wash it well (especially since for most of us it probably won’t be locally grown), chop off the stem end so you have a flat surface. Then, carefully slice off each of the five edges of the fruit, which will be a little bit browned (I did this step last, because I began slicing faster than Ed could google "how to cut a starfruit"). After that, you can just slice the fruit into pieces and eat! The skin of the starfruit is meant to be eaten.

Nutrients in starfruit include vitamin C, fiber and lots of antioxidants. It is lower in sugar than some other fruits, so could be beneficial for someone watching their sugar intake. An entire starfruit contains only 30 calories.

Really, they aren’t any type of superfood but they taste really fresh and I think they’d be a pretty garnish for a salad or a dessert. We happened to have ours for breakfast. Kids will love starfruit purely because of its fun shape!

TGIF

It was a busy week with nutrition for me, and I loved every minute of it! Here's an overview...

Thank you again to everyone who expressed interest in my weight loss project. It was almost impossible to choose someone, and I wish I had time to work with all of you! I think I've e-mailed everyone back, but if you haven't heard from me send me a quick e-mail so I know. I am really excited about the person I chose and very optimistic about what we can accomplish together!

I've spent the past few days following a specific nutrition plan for my blood type, which happens to be A+ (or, as I like to say, a perfect score, even though I secretly wish I was Type O). It's an assignment for my Body Typing class. I'm sure some of you have read D'Adamo's Eat Right for Your Type book. He basically believes we all need to eat a diet that is specific to our blood type. It's just one theory, but I have enjoyed learning about it because many people try this. Anyway, since I've been sticking to his suggestions I've had to do a lot of creative cooking, using mostly veggies and grains with a little bit of fish. The food has been great, but I think I'll be ready for some beef or chicken this weekend...

Lots of new info on weight loss in my class tonight. It's SO interesting and I love learning this stuff. Did you guys know that when we lose weight, we aren't actually losing any fat cells? Instead, they are just becoming smaller. The number of fat cells we have increases most rapidly during childhood and puberty, when we are growing a lot. After that, we only create new fat cells if we are consuming excess food - more than we can burn. However, if we decide to lose that weight, we don't lose the fat cells we've created. They just shrink in size. This can be part of the reason why people who lose a lot of weight have a hard time keeping it off - because they have so may fat cells inside their bodies. Hmmm. Something to think about!

I got a phone call this afternoon from a friend who is desperate. She is a volunteer at the Big Brothers Big Sisters program, and her little sister is extremely overweight and has terrible eating habits. She's looking for some way to work with this girl on nutrition education. Of course I am willing and excited to help, but then I started to wonder how many more of these kids may need nutrition education. And I got this idea... I have to talk to the director of my school about it, so stay tuned! I hope I can pull it off.

Finally, the last thing I want to share is for the Denver parents out there. I work for a woman named Dr. Emily here in Denver. She is giving a talk next week called The 7 Principles of Raising a Happy, Healthy Child. It's at her office, 1705 S. Pearl Street, Suite 2, 80210, 6:00 - 7:30 pm on Thursday, May 13th. It's completely FREE, but please call or e-mail to reserve your spot. Her contact information can be found here. She's incredibly talented and I am sure this will be a very valuable lecture! I don't have kids, but I'll be there.

That's all - have a great weekend everyone!

Blood Sugar & Insulin Resistance

I am reading a book right now for my Body Typing class called The Nutrition Solution: A Guide to Your Metabolic Type, by Harold J. Kristal, D.D.S. & James M. Haig, N.C. According to this book, there are four different metabolic types, and people need to eat according to their metabolic type in order to maintain the proper acid/alkaline balance inside their bodies. The idea is that once this balance is achieved, all metabolic systems will be functioning optimally and one is more likely to avoid things like weight gain and disease.

I’m not sure I really buy into this metabolic typing theory, but many nutritionists do. Call me crazy, but it just seems unrealistic to me that we can put every person on the earth into 1 of 4 categories, and if they eat the diet for their category, they will stay healthy.

However, the book is still interesting to me and I really like their description of insulin resistance. Blood sugar is a major problem for many people, whether they know it or not. I didn’t even realize I had blood sugar issues until I started nutrition school. Basically, when we eat, our pancreas releases a hormone called insulin. This insulin acts as a “key” that unlocks our cell’s doors, so that energy (in the form of glucose) from our food can enter. Without glucose, our cells have no energy. Our brain cells ESPECIALLY need glucose and will stop functioning properly without it. SO, insulin is very important. I'll do my best to explain it in simple terms - stick with me, because understanding this stuff can be helpful if you or someone you know may have blood sugar issues.

So when we eat food, insulin lets it into our cells so we get energy. But when we eat foods that are really high in sugars, our pancreas needs to release LOTS of insulin to quickly get all of that sugar out of our blood. All of this insulin causes cell walls to become crowded. They begin to reject insulin because they are so overwhelmed. Without insulin, the sugar begins to build up in the blood. Sugar buildup in the blood interferes with proper metabolism and can eventually lead to disease.

We learned that people with blood sugar problems may suddenly NEED to eat and get cranky and cannot think about anything else until they get food. And I thought “that’s totally ME!” When I’m hungry, I have a really difficult time staying even-tempered and waiting patiently until I get food. I remember once I was a young kid and we were driving home from somewhere, and I just hit a wall. I got out of the car and just plopped down onto the driveway and began to cry. My mom and sister kept asking what was wrong, and all I could say was “I’m dysfunctional!” I didn’t really even know what that word meant at the time, and my sister totally made fun of me for using it, but my brain couldn’t think or react to anything because it needed fuel so badly!

I’ve worked hard to adjust my diet so I don’t experience such dramatic fluctuations in my blood sugar anymore (in a nutshell, more protein and fats!). However, according to this book I’m reading, I am a “fast oxidizer” meaning I tend to metabolize quickly. This means the sugars go into my cells fast and I am hungry again sooner than others may be. (But, keep in mind I’m not totally buying into this book… it also says that I am more likely to sleep well (totally not true); like to sleep in (again, not true), and have small to medium pupils (no idea if this is true or not!)).

When dramatic blood sugar fluctuations occur over extended periods of time, people can become insulin resistant, which can lead to things like diabetes and heart disease. Insulin resistance is typically accompanied by high triglyceride levels (this is a blood test your doctor can do); low HDL cholesterol; and elevated blood pressure. Those with insulin resistance tend to be at higher risk of cardiovascular disease than other people. This is because the accumulation of the hormone insulin on our cells can eat away at our blood vessels. And we all know that heart health depends on healthy blood vessel walls, so when they become corroded, our heart suffers.

Things that improve the cell’s ability to “fix” blood sugar issues include weight loss, exercise, and (of course) proper nutrition. According to this book, “proper nutrition” means eating according to your metabolic type. However, according to me, “proper nutrition” means avoiding processed and refined foods whenever possible and eating fresh, whole foods that give you energy and make you feel healthy and satisfied.

Blood sugar is a huge topic and I have only scratched the surface here. However, I think people should be aware of how it affects the body, particularly if it is allowed to occur for longer periods of time. It is possible to get it under control with some simple lifestyle changes, and I believe people will be more motivated to make these changes if they fully understand blood sugar and realize that if they don’t make changes, they are truly putting their body at risk for disease.

Farmers' Markets

It’s Farmers’ Market season again, and since I’m a below-average gardener, I am really looking forward to getting my fresh, local fruits and veggies! I have great memories of going to the famers’ market with my mom when I was little. We’d beg her to let us get an M&M cookie from the “bakery man”, but usually had to settle for a honey stick from the “honey man”. My brother Teddy loved the woodworker and would sit at his booth and watch him carve wood while the rest of us shopped! It’s a great thing to do with your kids because there is usually a lot going on and they can munch on something delicious while you pick out your food for the week.

I listed the Denver Farmers’ Market information below, as well as links to farmers’ markets in some of the states that PWN readers live in (according to my Google Analytics). My brother-in-law Ryan recommended printing out this info and putting it on your fridge – I think it’s a great idea and will help you remember where and when you can get your fresh food!

Denver Farmers’ Markets

Cherry Creek Fresh Market

Where: 1^st Ave. & University Blvd., Denver

When: Saturdays, May 1^st – Oct. 30^th, 8:00 am – 1:00 pm; also Wednesdays, June 16^th – Sept. 29^th, 9:00 am – 1:00 pm (so excited about the Wednesdays! Way less crowded)

Consistently named by locals as their favorite farmers’ market!

City Park Esplanade Fresh Market

Where: East Colfax Ave. & Columbine St., Denver

When: Sundays, May 16^th – Oct. 31^st, 9:00 am – 1:00 pm

Usually a little less crowded than Cherry Creek farmers’ market.

Highland United Neighbors Farmers’ Market

Where: 1500 Boulder St., Denver

When: Saturdays, June – October; 9:00 am – 1:00 pm

Celebrating its 2^nd year!

The Market at Belmar

Where: Alaska Dr. & Teller St., Lakewood

When: Sundays, June – September, 10:00 am – 2:00 pm

European-inspired!

Old South Pearl Street Farmers’ Market

Where: On Pearl St. between Florida and Iowa, Denver

When: Sundays, June 6^th – October 31^st, 9:00 am – 1:00 pm

Lots of great food and activities for kids, plus other great stores to browse on Pearl St. while you’re there!

Tiri’s Garden Farmers’ Market

Where: Corner of 15^th St. & California, Denver

When: June 2^nd – Sept. 28^th, 9:00 am – 2:00 pm

An organic vegetable garden in an old parking lot in downtown Denver! A portion of all proceeds goes to Denver Public Schools. If you work downtown, check this out over your lunch break!

Golden Farmers’ Market

Where: 10^th St. & Illinois St., Golden

When: Saturdays, June 6^th – Oct. 3^rd, 8:00 am – 1:00 pm

Live music and free horse-drawn carriage rides!

Highlands Ranch Farmers’ Market

Where: 9288 Dorchester St., Highlands Ranch

When: Sundays, May – Oct., 10:00 am – 2:00 pm

I hear you can get some great baked goods here!

The other top cities that PWN readers live in are from the states below. Click on your state for local farmers’ market information:

Missouri

California

Illinois

Minnesota

Wisconsin

Maine

Massachusetts

New York

Ohio

Georgia

Safflower Oil

Last week I raved about coconut oil, and got an e-mail from a PWN reader asking, “what about safflower oil?”. Which is a great question, because safflower oil has been marketed as a weight-loss aid for many years now, and since it’s typically affordable and available at any grocery store, I’m sure many have tried it.

What is safflower oil?

Safflower oil is basically tasteless and odorless, and it comes from a safflower (pictured below for those who haven’t seen one – I hadn’t!). Safflowers are grown mainly for the extraction of oil from the seeds. It is used in things like cosmetics, salad dressings and margarine, and many people cook with it.

What is the nutritional makeup of safflower oil?

Unrefined safflower oil has about 120 calories per tablespoon and 14 grams of fat. However, it differs from coconut oil when it comes to the type of fat in contains. Almost all of the fat in coconut oil is saturated fat, whereas the fat in safflower oil is mainly either polyunsaturated or monounsaturated fat. Polyunsaturated fat is found in the high linoleic acid safflower oil, and monounsaturated fat is found in the high oleic acid safflower oil. The high oleic acid safflower oil is refined and processed, and was created for cooking because it is much less susceptible to heat damage.

Sidenote/Cool fact: Safflower seeds are often used in place of sunflower seeds in birdseed, because squirrels don’t like the taste of safflower seed.

Refined or Unrefined?

The safflower oil that you find in salad dressings, margarine and other processed foods is very refined. Often oils are refined because this gives them a higher smoke point, meaning they are more stable when used for cooking at high temperatures. The refined safflower oil is the high oleic acid safflower oil. However, it is the unrefined safflower oil (high linoleic acid) that I would recommend if someone were going to use it for weight loss purposes. Refined oils are usually chemically processed, and for optimal health I typically recommend using things in their most natural state.

Safflower oil for weight loss?

It is the linoleic acid in safflower oil that is associated with weight loss. Linoleic acid helps with the growth and maintenance of tissues, and aids in fat metabolism. It is an omega-6 fatty acid, which is vital to health. Safflower oil is not only linked to a reduction of fat in the stomach area, but it can also increase lean tissue and reduce cholesterol (only the unrefined type). If someone is using unrefined safflower oil for weight loss, I recommend putting it into smoothies or homemade salad dressings, and consuming 1-2 tablespoons per day.

Coconut oil or safflower oil?

However, I still think coconut oil is a better choice, whether you’re using it for cooking or weight loss or anything else. I talked about all the benefits of coconut oil here. Coconut oil can, like safflower oil, aid in weight loss, but it can also help create a healthy digestive tract, eliminate bad bacteria, and boost immunity. If you have to choose an oil, why not choose the one with more health benefits? One reason people may be more drawn to safflower oil is because it is less expensive than coconut oil. However, make sure you are purchasing the unrefined safflower oil, and if you can get an organic safflower oil, it is even better. Because unrefined safflower oil does not have a high smoke point, I still recommend coconut oil for cooking.

Recipe: Mint Macadamia Pesto

First of all, thank you so much to EVERYONE who has contacted me about my weight loss case study! I am amazed by the response I have gotten so far. For those of you that missed it, go here to read about what I’m looking for. I am hoping to choose someone by Wednesday of this week, so there are still a couple of days to plead your case! Regardless of who I choose, I will be in touch with each of you this week. I am so excited about this project!

And now onto the recipe…

I went to a party last week and brought this as an appetizer. I found it in Body + Soul magazine and (as usual) I adapted it to what I think is a healthier and tastier version of the recipe!

Recipe

1 cup fresh mint leaves (mine came from the garden)

1/3 cup parsley

1/3 cup macadamia nuts

1 tsp minced red jalapeño chili

1 ½ tbsp lemon juice

½ tbsp lime juice

¼ cup extra virgin olive oil

Sea salt to taste

Purée mint, parsley, macadamia nuts, and jalapeño in food processor until smooth. Add lemon and lime juices and olive oil, and process until creamy. Garnish with mint and serve.

I served this on cucumber slices with a bit of red pepper on top for an ultra-healthy (but still colorful and tasty) appetizer. However, it would go well with all sorts of veggies, chips or crackers. Ed and I ate it for lunch yesterday with sliced carrots, radishes, and red pepper, as well as rice & adzuki bean chips and sesame crackers.

You look at it and think pesto, but then taste it and realize it’s something totally different. The mint and citrus flavors are strong and very refreshing. Fresh mint can be soothing to the stomach, acts as an antioxidant inside our bodies, and is a great source of manganese, vitamin A and vitamin C. Parsley is an amazing source of vitamin K, as well as vitamins C & A, folate and iron. It is also a source of antioxidants. Parsley protects the heart and is beneficial for people with arthritis.

Enjoy!