Brassica rapa is a plant species growing in various widely cultivated forms including the turnip (a root vegetable); napa cabbage, bomdong, bok choy, and rapini; and Brassica rapa subsp. oleifera, an oilseed which has many common names, including turnip rape, field mustard, bird rape, and keblock.The oil made from the seed is sometimes also called canola or colza, which is one reason why it is sometimes confused with rapeseed oil, but this comes from a different Brassica species, Brassica napus. ...

brassica rapa

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The-Nordic-Diet:-A-Healthy-Way-of-Eating

The Nordic Diet: A Healthy Way of Eating

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The Nordic Diet emphasizes consuming whole, natural, and locally sourced foods, focusing on fruits, vegetables, whole grains, fish, and lean meats. In addition to these nutrient-dense foods, it also promotes healthy fats, such as those found in rapeseed oil, nuts, and seeds. This combination of wholesome ingredients is believed to provide numerous health benefits.

Health-Benefits-and-Scientific-Evidence

Health Benefits and Scientific Evidence

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Several studies have explored the potential health benefits of the Nordic Diet, and the results are promising. According to a review published in the Journal of Internal Medicine, following the Nordic Diet can lead to improvements in various health markers, such as blood pressure, cholesterol levels, and insulin sensitivity (1). This can ultimately help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and obesity.

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Here are some specific health conditions and diseases that the Nordic Diet may positively impact:

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(1) Poulsen, S. K., Due, A., Jordy, A. B., Kiens, B., Stark, K. D., Stender, S., ... & Astrup, A. (2014). Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial. The American journal of clinical nutrition, 99(1), 35-45.

Heart-health

1. Heart health

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The diet is rich in heart-healthy foods, such as fish, whole grains, and healthy fats. These can help lower cholesterol levels, decrease inflammation, and improve overall cardiovascular health.

Type-2-diabetes

2. Type 2 diabetes

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By promoting foods with low glycemic index and high fiber content, the Nordic Diet may help control blood sugar levels and reduce the risk of developing type 2 diabetes.

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Obesity

3. Obesity

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The focus on whole, natural foods, and portion control can help with weight management and promote weight loss for those who struggle with obesity.

Inflammation

4. Inflammation

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The Nordic Diet includes anti-inflammatory foods, like fatty fish, berries, and nuts, which may help reduce inflammation in the body and lower the risk of chronic diseases.

Try-These-Nordic-Diet-Recipes

Try These Nordic Diet Recipes

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Here are two delicious and simple recipes to help you incorporate the Nordic Diet into your daily meals:

Nordic-Salmon-Salad

Nordic Salmon Salad

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<ul><li style="font-weight: 400;" aria-level="1">8 oz smoked salmon</li><li style="font-weight: 400;" aria-level="1">2 cups mixed greens</li><li style="font-weight: 400;" aria-level="1">1 cup cherry tomatoes, halved</li><li style="font-weight: 400;" aria-level="1">1/2 cucumber, sliced</li><li style="font-weight: 400;" aria-level="1">1/2 red onion, thinly sliced</li><li style="font-weight: 400;" aria-level="1">1 avocado, sliced</li><li style="font-weight: 400;" aria-level="1">1/4 cup chopped fresh dill</li><li style="font-weight: 400;" aria-level="1">1/4 cup capers</li><li style="font-weight: 400;" aria-level="1">Juice of 1 lemon</li><li style="font-weight: 400;" aria-level="1">2 tbsp rapeseed oil</li><li style="font-weight: 400;" aria-level="1">Salt and pepper to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">In a large bowl, combine the mixed greens, tomatoes, cucumber, red onion, avocado, dill, and capers.</li><li style="font-weight: 400;" aria-level="1">In a separate small bowl, whisk together the lemon juice, rapeseed oil, salt, and pepper.</li><li style="font-weight: 400;" aria-level="1">Drizzle the dressing over the salad and toss to combine.</li><li style="font-weight: 400;" aria-level="1">Top with smoked salmon and serve immediately.</li></ol>

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Nordic-Barley-and-Root-Vegetable-Stew

Nordic Barley and Root Vegetable Stew

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<ul><li style="font-weight: 400;" aria-level="1">1 cup pearl barley, rinsed and drained</li><li style="font-weight: 400;" aria-level="1">4 cups vegetable broth</li><li style="font-weight: 400;" aria-level="1">1 onion, chopped</li><li style="font-weight: 400;" aria-level="1">2 carrots, chopped</li><li style="font-weight: 400;" aria-level="1">2 parsnips, chopped</li><li style="font-weight: 400;" aria-level="1">1 turnip, chopped</li><li style="font-weight: 400;" aria-level="1">1 cup chopped kale</li><li style="font-weight: 400;" aria-level="1">1 tsp dried thyme</li><li style="font-weight: 400;" aria-level="1">2 tbsp rapeseed oil</li><li style="font-weight: 400;" aria-level="1">Salt and pepper to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">In a large pot, heat rapeseed oil over medium heat. Add onion and cook until softened, about 5 minutes.</li><li style="font-weight: 400;" aria-level="1">Add carrots, parsnips, and turnip to the pot, and cook for an additional 5 minutes, stirring occasionally.</li><li style="font-weight: 400;" aria-level="1">Add the pearl barley, vegetable broth, and thyme to the pot. Bring to a boil, then reduce heat to low and simmer, covered, for 40 minutes or until barley is tender.</li><li style="font-weight: 400;" aria-level="1">Stir in the kale and cook for an additional 5 minutes, until kale is wilted.</li><li style="font-weight: 400;" aria-level="1">Season with salt and pepper to taste. Serve hot with crusty whole grain bread.</li></ol>

Questions-and-Answers

Questions and Answers

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Q: Is the Nordic Diet similar to the Mediterranean Diet?

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A: While both diets emphasize whole foods, fruits, vegetables, and healthy fats, the Nordic Diet focuses on foods native to Nordic countries, such as root vegetables, berries, and fatty fish, whereas the Mediterranean Diet includes more olive oil and a wider variety of fruits and vegetables.

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Q: Can I follow the Nordic Diet if I'm vegetarian or vegan?

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A: Yes, the Nordic Diet can be adapted to accommodate vegetarian or vegan lifestyles by emphasizing plant-based protein sources like legumes, nuts, and seeds instead of fish and lean meats.

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Q: How does the Nordic Diet promote environmental sustainability?

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A: The Nordic Diet emphasizes locally sourced, seasonal foods, which can help reduce the environmental impact of food production and transportation. Additionally, by promoting whole, unprocessed foods, it reduces the need for packaging and processing, further minimizing environmental impact.

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Q: Are there any potential drawbacks to the Nordic Diet?

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A: Some people might find the emphasis on fish and seafood challenging, either due to personal taste or availability. However, with some creativity and adaptation, it's still possible to enjoy the benefits of the Nordic Diet without relying solely on fish.

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Q: Is it expensive to follow the Nordic Diet?

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A: The cost of following the Nordic Diet can vary depending on where you live and the availability of local, seasonal produce. However, by focusing on in-season foods and purchasing items in bulk, it's possible to follow the Nordic Diet without breaking the bank.

The Nordic Diet offers a wholesome, nutritious, and delicious way of eating that can provide numerous health benefits. By focusing on whole, natural, and locally sourced foods, it has been shown to improve heart health, support weight management, and reduce the risk of type 2 diabetes and inflammation. With scientific evidence backing its effectiveness and plenty of tasty recipes to try, the Nordic Diet is worth considering as part of a healthy lifestyle.

The Nordic Diet: Eating Like a Viking for Better Health

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What-plant-is-dandelion

What plant is dandelion 

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Taraxacum is a large genus of flowering plants in the Asteraceae family, which consists of species known as dandelions. Dandelion is native to Europe, but is found in temperate regions in the Northern Hemisphere. The leaves, blossoms, and root of the plant are traditionally used in Mexican and other North American medicine. 1

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To date, dandelion can be used as a diuretic and as a natural remedy for a variety of conditions, including infections and digestive symptoms. As a food, dandelion is used in salads and in soups, wine and teas. Roasted dandelion roots can be used as a substitute for coffee.

The-Unknown-Benefits-of-Dandelion-Root

The Unknown Benefits of Dandelion Root 

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Dandelion-in-support-of-bones

Dandelion in support of bones  

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Calcium is the most abundant mineral in the body, and dandelions contain 10 percent of the recommended daily intake. Calcium is stored in the structure of bones and teeth. It is important for normal nerve function, blood clotting, hormone secretion and muscle contraction. By consuming dandelion root, you can reduce the risk of tooth decay, muscle tension and high blood pressure, which can be caused by calcium deficiency.

High-content-of-vitamin-K

High content of vitamin K 

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Vitamin K is an essential fat-soluble vitamin that plays an important role in bone and heart health. Can you believe that dandelions contain over 500 percent of your daily norm? This means that they are a great preventive means of preventing vitamin K deficiency. Vitamin K is the main vitamin involved in bone mineralization and blood clotting. It also helps maintain brain function and a healthy metabolism.

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There is growing evidence that vitamin K can improve bone health and reduce the risk of bone fractures, especially in postmenopausal women who are at risk for osteoporosis. Therefore, they may also focus on consuming dandelion root to provide vitamin K to support bone and joint health.

Dandelion-to-support-liver-health

Dandelion to support liver health 

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Our liver's role is to produce bile, which helps enzymes in the body break down fat into fatty acids and filter and detoxify our blood. The liver also has an amazing ability to break down and store amino acids, synthesize and metabolize fats and cholesterol, store glucose, and regulate our internal functions.

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The vitamins and nutrients present in dandelions help purify our liver and maintain its proper function. Dandelion root has long been considered a "liver tonic" in folk medicine. Some studies have shown that this is partly due to its ability to increase the flow of bile.

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According to various naturopaths, both tea and dandelion root can help detoxify the liver, skin and eye problems, and relieve symptoms of liver disease. A 2017 study suggested that the polysaccharides in dandelion may indeed be beneficial for liver function. <a href="https://www.mdpi.com/1420-3049/22/9/1409/htm" target="_blank" data-ref="Purification, Preliminary Characterization and Hepatoprotective Effects of Polysaccharides from Dandelion Root" rel="noopener">[ref.</a>&nbsp;1]&nbsp;

Dandelion-in-diabetes

Dandelion in diabetes 

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Dandelion tea and juice help people with diabetes by stimulating the production of insulin by the pancreas and keeping blood sugar levels low. If our pancreas does not produce adequate amounts of insulin or our cells cannot properly process insulin, it leads to type 1 or 2 diabetes. Because glucose is not used properly, it builds up in the blood and leads to high blood sugar levels.

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To fight diabetes naturally, dandelion root prepared as a tea, infusion or tincture also helps the body remove excess sugar that is stored in it - because it is a diuretic. A study published in the Review of Diabetic Studies suggests the antidiabetic properties of dandelion have been attributed to bioactive chemical components, including cicoric acid and sesquiterpene lactones. 3

High-content-of-antioxidants-and-anti-cancer-properties

High content of antioxidants and anti-cancer properties 

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Another important advantage of dandelion is its high antioxidant properties. Studies have shown that antioxidants are substances that help prevent certain types of cell damage, especially those caused by oxidation.&nbsp;

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The body uses antioxidants to fight free radical damage, which is very dangerous for body tissues and has been linked to the development of cancer and premature aging. Fortunately, drinking dandelion root tea can help the body avoid cell damage from free radicals.

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In fact, a study conducted in 2011 by the Department of Chemistry and Biochemistry at the University of Windsor in Canada found that dandelion root extract was effective in killing various cancers as a result of its ability to fight free radicals. 4

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In another study, it was noted that dandelion root extract influences colorectal cancer proliferation and survival by activating multiple signaling pathways for death. Phytochemical analyses of the extract showed a complex multicomponent composition of dandelion root extract, including some known bioactive phytochemicals such as α-amirin, β-amyrin, lupeol and taraxasterol. 5

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Anticancer properties of dandelion root have been described in a number of studies, including potential anticancer effects in melanoma and prostate cancer:

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<ul><li style="font-weight: 400;" aria-level="1">Effect of Methanolic Extract of Dandelion Roots on Cancer Cell Lines and AMP-Activated Protein Kinase Pathway 6</li><li style="font-weight: 400;" aria-level="1">The Efficacy of Dandelion Root Extract in Inducing Apoptosis in Drug-Resistant Human Melanoma Cells 7</li><li style="font-weight: 400;" aria-level="1">Dandelion Root and Lemongrass Extracts Induce Apoptosis, Enhance Chemotherapeutic Efficacy, and Reduce Tumour Xenograft Growth In Vivo in Prostate Cancer 8</li></ul>There is also a special project called "The Dandelion Root Project", which is dedicated to presenting scientific evidence for the safe and effective use of dandelion root extract and other natural health products to treat cancer. 9

What-are-the-side-effects-of-dandelion-root?

What are the side effects of dandelion root? 

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There are not many documented side effects of drinking dandelion root tea (or dandelion consumption in general). The biggest effect you need to know about, however, is that dandelion is known for its diuretic properties. Therefore, it increases the frequency of urination, which can affect the kidneys.

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Medications that may interact with dandelion include:

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<ul><li style="font-weight: 400;" aria-level="1">Antacids</li><li style="font-weight: 400;" aria-level="1">Blood-thinning drugs</li><li style="font-weight: 400;" aria-level="1">Diuretics</li><li style="font-weight: 400;" aria-level="1">Ciproflaxin</li><li style="font-weight: 400;" aria-level="1">Drugs for the treatment of diabetes</li></ul>

How-to-prepare-dandelion-root

How to prepare dandelion root 

Recipe-for-fresh-dandelion-root

Recipe for fresh dandelion root 

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Dandelions have the sharpest taste before the appearance of the first colors, when the plants are tender and young. Dandelion roots taste like turnips and are best dug up in early spring when prepared as a vegetable. Here are instructions for making fresh dandelion root

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<ol><li style="font-weight: 400;" aria-level="1">Dig the dandelions in early spring with the help of a shovel. Keep the main root of each plant intact.</li><li style="font-weight: 400;" aria-level="1">Remove the greenery from the plants. You can eat the leaves of plants, uncooked as a green salad or stewed separately from the roots, in boiling water.</li><li style="font-weight: 400;" aria-level="1">Rinse each dandelion root under cold water, removing all dirt. Check that there are no insects in each root.</li><li style="font-weight: 400;" aria-level="1">Peel the outer shell from each main root with your fingers or knife. The skin has a bitter taste, so it is removed.</li><li style="font-weight: 400;" aria-level="1">Cover the roots with water in a pan and let them boil on the stove. Reduce the heat and stew the roots. Check readiness by pricking one or two roots with a fork. When the fork easily enters the roots, they are ready.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Drain the water from the roots of the dandelion, rinse them with warm water and serve. Season the roots as you would carrots and you are ready to consume them.</li></ol>

Recipe-for-coffee-with-dandelion-root

Recipe for coffee with dandelion root 

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From the very beginning, we told you that dandelion root can be a great substitute for coffee. We present you the necessary steps for its preparation, it is necessary to have a food dehydrator:

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<ol><li style="font-weight: 400;" aria-level="1">Dig up a large pack of dandelion roots.</li><li style="font-weight: 400;" aria-level="1">Wash the roots of dandelion as best as possible.</li><li style="font-weight: 400;" aria-level="1">Cut dandelion roots into chip-like pieces.</li><li style="font-weight: 400;" aria-level="1">Then arrange the pieces of root on the trays of your dehydrator. Let it dry for 60 minutes.</li><li style="font-weight: 400;" aria-level="1">Cut the dried dandelion root into small pieces.</li><li style="font-weight: 400;" aria-level="1">Arrange the pieces of root in a tray for and bake for 30 minutes at 90 degrees. The roots should turn brown and completely dried.</li><li style="font-weight: 400;" aria-level="1">Let the dandelion root cool, then you need to finely grind the root and bake a second time in the oven for 5 minutes at 80 degrees. Then store in an airtight container.</li></ol>For the preparation of a cup of coffee with dandelion root, do the following:

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<ol><li style="font-weight: 400;" aria-level="1">Put 6 tablespoons of ground dandelion coffee in 500 ml of boiling water and let it soak for 30 minutes.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Strain into a saucepan and heat again to the desired temperature. Serve with milk and honey as desired.&nbsp;</li></ol>

The benefits of dandelion include its ability to improve bone health, digestion, urinary tract, and skin. It helps fight liver disease and is rich in nutrients, including fiber, antioxidants, vitamin A and vitamin K. Extremely interesting and important from a scientific point of view are its anti-cancer properties, which have been established in various studies. Do you want these beneficial effects of dandelion for your health? It's easy to make dandelion tea at home with our suggested recipes.

The unusual benefits of dandelion root and recipes for preparation

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Бетина Цветкова

What-are-the-benefits-of-vitamin-E

What are the benefits of vitamin E 

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Vitamin E is a fat-soluble antioxidant in many foods. It supports the immune system, helps maintain healthy blood vessels and plays a role in gene expression and cell signaling. In fact, vitamin E is a term used to describe 8 different fat-soluble tocopherols and tocotrienols, with alpha-tocopherol being the most biologically active. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[ref. 1]</a>&nbsp;

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Vitamin E acts as an antioxidant, protecting cell membranes from oxidative damage. Currently, antioxidant effects are being studied for use in the treatment of diseases causing bone loss, cardiovascular disease, diabetes mellitus and associated concomitant diseases, eye diseases, inflammatory diseases (including skin conditions), lipid disorders, neurological diseases and radiation damage. &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Vitamin_E_17628169" target="_blank" data-ref="Vitamin E. | Билкови и природни лекарства" rel="noopener">[Ref. 2]</a>&nbsp;

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Many foods provide vitamin E. Nuts, seeds and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals. In the following list you will find the various plant and animal foods high in vitamin E to include in your diet.

Foods-high-in-vitamin-E

Foods high in vitamin E 

Animal-foods-high-in-vitamin-E

Animal foods high in vitamin E 

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<ol><li style="font-weight: 400;" aria-level="1">Goose meat - 16% percentage daily value per serving (DV)</li><li style="font-weight: 400;" aria-level="1">Atlantic salmon - 14% daily value per serving</li><li style="font-weight: 400;" aria-level="1">Rainbow trout - 13% daily value per serving</li><li style="font-weight: 400;" aria-level="1">Octopus - 7% daily value per serving</li><li style="font-weight: 400;" aria-level="1">Cod (dried) &mdash; 5% percentage daily value per serving</li></ol>

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Vegetable-foods-high-in-vitamin-E

Vegetable foods high in vitamin E 

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<ol><li style="font-weight: 400;" aria-level="1">Wheat germ oil - 135% DV per serving</li><li style="font-weight: 400;" aria-level="1">Sunflower seeds - 66% DV per serving</li><li style="font-weight: 400;" aria-level="1">Almonds - 48% DV per serving</li></ol>

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<ol><li style="font-weight: 400;" aria-level="1">Hazelnut oil - 43% DV per serving</li><li style="font-weight: 400;" aria-level="1">Sunflower oil - 37% DV per serving</li><li style="font-weight: 400;" aria-level="1">Almond oil - 36% DV per serving</li><li style="font-weight: 400;" aria-level="1">Hazelnuts - 28% DV per serving</li><li style="font-weight: 400;" aria-level="1">Pine nuts - 18% DV per serving</li><li style="font-weight: 400;" aria-level="1">Peanuts - 16% DV per serving</li><li style="font-weight: 400;" aria-level="1">Avocado - 14% DV per serving</li><li style="font-weight: 400;" aria-level="1">Paprika (raw) &mdash; 13% DV per serving</li><li style="font-weight: 400;" aria-level="1">Brazilian nuts - 11% DV per serving</li><li style="font-weight: 400;" aria-level="1">Mango - 10% DV per serving</li><li style="font-weight: 400;" aria-level="1">Green turnips (raw) &mdash; 10% DV per serving</li><li style="font-weight: 400;" aria-level="1">Kiwi - 7% DV per serving</li></ol>

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Cooking-oils-high-in-vitamin-E

Cooking oils high in vitamin E 

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Besides wheat germ oil, hazelnut, sunflower and almond oil, other oils also provide good amounts of vitamin E. These are safflower oil (31% DV), rice bran oil (29% DV), grape seed oil (26% DV).

How-much-vitamin-E-do-I-need?

How much vitamin E do I need? 

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According to your age, the amount of daily vitamin E varies (as well as for pregnant women), as follows:&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">19 years and older: 15 (mg/day), but not more than 1000 mg/day</li><li style="font-weight: 400;" aria-level="1">During pregnancy: 15 (mg/day), but not more than 1000 mg/day</li><li style="font-weight: 400;" aria-level="1">During lactation: 19 (mg/day), but not more than 1000 mg/day</li></ul>

Should-you-take-a-vitamin-E-supplement?

Should you take a vitamin E supplement? 

Should-you-take-a-vitamin-E-supplement?_4_0

It is not necessary unless you have proven vitamin E deficiency.

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Most people can get enough vitamin E through the huge selection of foods that contain it. Vitamin E is a fat-soluble vitamin, which means our body can store it in the liver to use it for situation where we might get less vitamin E than usual. &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Beyond_vitamin_E_supplementation_an_alternative_strategy_to_improve_vitamin_E_status_16008112" target="_blank" data-ref="Beyond vitamin E supplementation: an alternative strategy to improve vitamin E status. | Билкови и природни лекарства" rel="noopener">[ref. 3]</a>&nbsp;

Vitamin E is an important antioxidant that is found in a wide variety of foods. For this reason, most people are not at risk of deficit and can easily secure it. Other fat-soluble vitamins, such as vitamin A and D, are also important.

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