Brassicaceae () or Cruciferae () is a medium-sized and economically important family of flowering plants commonly known as the mustards, the crucifers, or the cabbage family. Most are herbaceous plants, some shrubs, with simple, although sometimes deeply incised, alternatingly set leaves without stipules or in leaf rosettes, with terminal inflorescences without bracts, containing flowers with four free sepals, four free alternating petals, two short and four longer free stamens, and a fruit with ...

brassicaceae

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Botanical-Profile

Botanical Profile

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The maca plant belongs to the Brassicaceae family, sharing its lineage with other cruciferous vegetables such as broccoli (Brassica oleracea), cauliflower (Brassica oleracea var. botrytis), and kale (Brassica oleracea var. acephala). Maca grows predominantly in the high plateaus of the Peruvian Andes, withstanding harsh weather conditions and poor soil. The plant produces a radish-like tuber, which is the part primarily consumed, often in powdered form.

Benefits-of-Maca

Benefits of Maca

Hormonal-Balance

Hormonal Balance

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Among the most notable benefits of maca is its potential to balance hormones. A study in the International Journal of Biomedical Science found that maca could help decrease symptoms of menopause such as hot flashes and sleep disruptions by supporting endocrine health^

Energy-Boost

Energy Boost

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Maca is rich in essential nutrients including proteins, fibers, and minerals that can offer an energy boost. Research published in Phytotherapy Research indicated that participants who consumed maca extract showed improved endurance during physical activities.

Sexual-Health

Sexual Health

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Maca has traditionally been used as an aphrodisiac. Studies have shown that it can improve sexual health, with a systematic review from BMC Complementary Medicine and Therapies reporting enhanced sexual desire in men and women who consumed maca regularly.

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Easy-to-Prepare-Maca-Recipes

Easy-to-Prepare Maca Recipes

Maca-Smoothie

Maca Smoothie

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<ul><li style="font-weight: 400;" aria-level="1">1 banana</li><li style="font-weight: 400;" aria-level="1">1 cup of almond milk</li><li style="font-weight: 400;" aria-level="1">1 tablespoon of maca powder</li><li style="font-weight: 400;" aria-level="1">1 tablespoon of honey</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">Blend all the ingredients together until smooth.&nbsp;</li><li style="font-weight: 400;" aria-level="1">This recipe serves as a great breakfast or afternoon snack, providing an energy boost for the day.</li></ol>

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Maca Energy Balls

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<ul><li style="font-weight: 400;" aria-level="1">1 cup of dates</li><li style="font-weight: 400;" aria-level="1">1/2 cup of almonds</li><li style="font-weight: 400;" aria-level="1">2 tablespoons of maca powder</li><li style="font-weight: 400;" aria-level="1">1/4 cup of shredded coconut</li></ul>Preparation:

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<ol><li style="font-weight: 400;" aria-level="1">Blend all the ingredients (except the coconut) in a food processor until they form a sticky mixture.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Roll the mixture into balls, coat with shredded coconut, and refrigerate for an hour.&nbsp;</li><li style="font-weight: 400;" aria-level="1">These energy balls are a quick and easy snack that harnesses the benefits of maca.</li></ol>

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Questions-and-Answers

Questions and Answers

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Q: Is maca safe for everyone to consume?

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A: While maca is generally safe for most people, it should be consumed in moderation. People with thyroid problems should be cautious as maca contains goitrogens which may interfere with normal thyroid function.

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Q: Can maca help with fertility issues?

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A: Some studies suggest that maca can improve fertility by enhancing sperm quality in men. However, more research is needed, and individuals should consult a healthcare professional for advice.

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Q: How does maca taste?

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A: Maca has a unique taste, often described as earthy and nutty. Some people enjoy it, while others prefer to mix it with other ingredients to mask the flavor.

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Q: Can I grow maca at home?

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A: Maca grows best in specific high-altitude conditions found in the Andes. It might be challenging to replicate these conditions at home, but you can certainly try growing it if you have a suitable environment.

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Q: How much maca should I take daily?

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A: The appropriate dosage can vary depending on individual factors. However, a general recommendation is 1-2 teaspoons of maca powder daily. As with any supplement, it's important to consult a healthcare professional before starting a new regimen.

Referrals

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<ol><li style="font-weight: 400;" aria-level="1">Dini, A., Migliuolo, G., Rastrelli, L., Saturnino, P., &amp; Schettino, O. (1994). Chemical composition of Lepidium meyenii. Food Chemistry, 49(4), 347-349.</li><li style="font-weight: 400;" aria-level="1">Hermann, M., &amp; Hellmuth, H. (1997). Lepidium peruvianum (maca) plant from the high Andes of Peru: From tradition to science. Rostlinna Vyroba, 43(12), 505-510.</li><li style="font-weight: 400;" aria-level="1">Meissner, H. O., Mscisz, A., Reich-Bilinska, H., Mrozikiewicz, P., Bobkiewicz-Kozlowska, T., Kedzia, B., ... &amp; Barchia, I. (2006). Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): (I) Biochemical and Pharmacodynamic Study on Maca using Clinical Laboratory Model on Ovariectomized Rats. International Journal of Biomedical Science : IJBS, 2(3), 260&ndash;272.</li><li style="font-weight: 400;" aria-level="1">Julio Rubio, J., Caldas, M., D&amp;aacute;vila, S., Gasco, M., &amp; Gonzales, G. F. (2006). Effect of three different cultivars of Lepidium meyenii (Maca) on learning and depression in ovariectomized mice. BMC Complementary and Alternative Medicine, 6, 23.</li><li style="font-weight: 400;" aria-level="1">Shin, B.C., Lee, M.S., Yang, E.J., Lim, H.S., Ernst, E. (2010). Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complementary Medicine and Therapies, 10, 44.</li><li style="font-weight: 400;" aria-level="1">Gonzales, G.F., Cordova, A., Vega, K., Chung, A., Villena, A., &amp; Gonez, C. (2001). Effect of Lepidium meyenii (maca) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia, 34(6), 367-372.</li></ol>

Maca (Lepidium meyenii), a Peruvian root from the Brassicaceae family, has potential benefits for hormonal balance, energy, and sexual health. Its ability to thrive in harsh conditions results in a nutrient-rich tuber that can support endocrine health, boost energy, and enhance sexual desire. Incorporating maca into your diet can be as simple as adding it to smoothies or making easy-to-grab snacks like maca energy balls.

Maca: A Peruvian root, maca has potential benefits for hormonal balance, energy, and sexual health

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Maca: A Peruvian root, maca has potential benefits for hormonal balanc

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The-most-important-thing-about-horseradish

The most important thing about horseradish 

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Horseradish (Armoracia lapathifolia Gilib.) is a member of the Brassicaceae family and has been used as a spice since ancient times. The plant originates from Southeastern Europe and is widely grown in Europe, America and some mountain regions of India. 1

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It is most widely used as a spice, both alone and as an ingredient in sauces and dressings. Ready-made horseradish is easily available at the grocery store, but you can make it yourself. You just need to follow certain steps so that you do not have to suddenly run away from the kitchen because of the sharp smell.&nbsp;

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Prepared horseradish is a spice made from the large white root of the horseradish plant, which is of the same family as mustard and wasabi. The leaves are also edible, and the root is harvested to be used as in cooking. It can be replanted for harvest next year. The grated root can be used fresh, or it can be dried or ground into powder.&nbsp;

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You'll often find horseradish added to spices like mustard or mayonnaise to give them extra flavor. And horseradish sauce can be just grated horseradish in vinegar or it can be a creamy version. Either way, the taste can not be mistaken: the volatile mustard oil in horseradish causes tears in the eyes and heat on the tongue. Isothiocyanate is the compound that gives off heat when exposed by eating or crushing horseradish. Vinegar neutralizes the reaction and stabilizes the taste. It should be added immediately to fresh grated horseradish to get a softer taste if you prepare it at home.&nbsp;

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The finished horseradish is made with grated horseradish root, vinegar and salt. Prepared horseradish is not exactly the same as horseradish sauce, but it is an ingredient in it. Horseradish sauce combines ready-made horseradish with cream, sour cream or mayonnaise, making it softer and creamier.

Benefits-of-horseradish-for-health

Benefits of horseradish for health

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Rich-in-nutrients

Rich in nutrients 

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Horseradish roots contain nutrients with which few cultivated plants and certainly no other root crop can compare.&nbsp;

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Freshly grated root contains more vitamin C than most common fruits, including oranges. The root is rich in calcium, iron, thiamine, potassium, magnesium, trace elements and proteins, but is low in phosphorus and sodium. Horseradish is 20 times richer in calcium than potatoes (with peel) and contains nearly four times more vitamin C and three times more iron.&nbsp;

Natural-antibacterial-agent

Natural antibacterial agent 

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Studies have shown that horseradish has an antibacterial component called allyl isothiocyanate. In recent studies, it has been shown that this kills harmful bacteria and microbes that lead to infections. 2 There are suggestions about the anti-cancer action of this component, but there are still difficulties in terms of proving its effectiveness.&nbsp;

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In addition, horseradish may be useful for treating urinary tract infections. This is because it has both antibacterial and diuretic properties. 3

Increases-circulation-and-helps-clear-mucus

Increases circulation and helps clear mucus 

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If you feel a cold or sinusitis, horseradish may be your best friend. Its high levels of sulfur have been shown to help clear the sinuses and mucus. In addition, the biologically active compounds in horseradish can support facial circulation and promote drainage.

Acceleration-of-metabolism

Acceleration of metabolism 

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Another great health benefit of horseradish is that the natural chemicals isothiocyanates help with weight loss, naturally speeding up metabolism. 4

Helps-for-good-digestion

Helps for good digestion 

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Along with the taste, which is distinctive, horseradish promotes healthy digestion. For example, it supports liver function. Horseradish is part of a group called cholagogues because it triggers the gallbladder to release bile - a key aspect of the digestive process.&nbsp;

Anti-cancer-properties-of-horseradish

Anti-cancer properties of horseradish 

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Studies published in the medical journal Molecules since 2016, as well as research in the Journal of Agricultural and Food Industry, found encouraging results on horseradish and cancer.

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There are bioactive compounds, including one called sinigrin, which can help your body fight cancer. For example, studies have shown that it helps slow the spread of cancer cells, especially in the liver. More research is needed to confirm the findings, but it is positive to note that further studies are ongoing in this regard. 5

Recipes-with-horseradish

Recipes with horseradish 

Homemade-horseradish

Homemade horseradish  

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This recipe uses a small root to prepare 1/2 cup of ready-made horseradish. Due to the small amount, it is best to use a small food processor or chopper. Double the recipe for a large food processor by making 1 cup.&nbsp;

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Before you start, it's important to warn you to be careful. Crushed fresh horseradish is many times stronger than freshly chopped onions and can really hurt your eyes if you get too close. Keep at least at your fingertips and work in a well-ventilated room.

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Ingredients:

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<ul><li style="font-weight: 400;" aria-level="1">1 piece of horseradish&nbsp;root</li><li style="font-weight: 400;" aria-level="1">2 tablespoons water, more if necessary</li><li style="font-weight: 400;" aria-level="1">1 tablespoon white vinegar, more if necessary</li><li style="font-weight: 400;" aria-level="1">Pinch of salt</li></ul>Preparation steps:

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<ol><li style="font-weight: 400;" aria-level="1">Dig or buy 2-25 cm. horseradish root:</li><li style="font-weight: 400;" aria-level="1">If you have access to the garden plant, use a sturdy shovel to dig up a horseradish tuber of this length.</li><li style="font-weight: 400;" aria-level="1">Remove the leaves (if necessary) and rinse the dirt from the root.</li><li style="font-weight: 400;" aria-level="1">Use a vegetable peeler to peel the surface skin of the tuber. Cut into pieces.</li><li style="font-weight: 400;" aria-level="1">Place in a small food processor. Add a few tablespoons of water. Process until well digested, adding more water over a teaspoon if necessary.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Strain some of the water if the mixture is too liquid. Add a tablespoon of white vinegar and a pinch of salt to the mixture. Run the blender again to mix the ingredients.</li><li style="font-weight: 400;" aria-level="1">Keep in mind that vinegar will stabilize the level of hotness of ground horseradish, so do not wait too long to add it to the mixture. Add more vinegar, 1 teaspoon at a time, if necessary.</li><li style="font-weight: 400;" aria-level="1">Try to taste and when you are ready, carefully transfer the grated horseradish to a jar with a rubber spatula. You can store it for at least 1 month in the refrigerator.</li></ol>

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Preparation of horseradish for use as a spice 

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Peel the root and grate it finely or cut it into cubes and place the horseradish cubes in a blender. Add one or two ice cubes and grind the horseradish until smooth. (Make sure you do this in a well-ventilated room and use eye and nose protection. The smell can be quite sharp.)

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For a softer taste, add immediately 1 to 2 tablespoons of white vinegar and a few pinches of salt. For hot and spicy horseradish, wait 3 minutes before adding 1 to 2 tablespoons of white vinegar and a few pinches of salt.

Recipe-for-mayo-with-horseradish

Recipe for mayo with horseradish 

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Homemade mayonnaise may sound like something impossible, but we have a great recipe for this rich and adaptable ingredient in the kitchen at your fingertips. Mayonnaise, from spicy to sweet, is suitable for almost everything from sandwiches, to salads, vegetables and meats. Horseradish in the recipe adds us a spicy note that combines perfectly with roast beef or smoked fish, for example. You can also use horseradish mayonnaise in devil's eggs or as a dip for french fries.&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">1 large yolk (at room temperature)</li><li style="font-weight: 400;" aria-level="1">2 tablespoons fresh lemon juice&nbsp;</li><li style="font-weight: 400;" aria-level="1">1 teaspoon white wine vinegar</li><li style="font-weight: 400;" aria-level="1">1 teaspoon Dijon mustard</li><li style="font-weight: 400;" aria-level="1">1/2 teaspoon salt</li><li style="font-weight: 400;" aria-level="1">3/4 cup rapeseed (or vegetable oil)</li><li style="font-weight: 400;" aria-level="1">1 to 2 tablespoons of ready-made horseradish (adjust to taste)</li><li style="font-weight: 400;" aria-level="1">Optional: 2 tablespoons parsley, dill or chives (finely chopped)</li></ul>Preparation steps:

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<ol><li style="font-weight: 400;" aria-level="1">Beat the egg yolk, 1 teaspoon of lemon juice, vinegar, mustard and salt in a large bowl until well mixed and slightly thickened.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Top up oil 1/4 teaspoon at a time, stirring vigorously between each addition until the mayonnaise begins to thicken and become homogeneous. Add the remaining oil in a constant but thin stream, stirring constantly. You can stop before using all the oil if the mayonnaise reaches the consistency you want.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Measure 1/2 cup mayonnaise in a clean bowl. Add horseradish, the remaining 1 teaspoon of lemon juice and herbs if you use, and mix gently to mix well.</li></ol>If the mayonnaise fails to get into the right consistency, beat a new yolk in a clean bowl until thickened, then add the first mayonnaise drop by drop, beating vigorously until homogenized.&nbsp;

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You can prepare the mayonnaise in a blender or food processor. Pulse the ingredients from step 1 to combine them, then slowly pour the oil when the engine is running. Add horseradish and herbs, if you're using, for the last 20 seconds.

One of the biggest advantages of horseradish is that it provides great taste with very few calories and very little fat. It contains great amounts of vitamin C and other nutrients, has a beneficial effect on digestion and metabolism, has antibacterial action and potential anti-cancer properties. Now you will also know how to use it in cooking and in different recipes according to your preferences.

The incredible benefits of horseradish and recipes for its preparation

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Бетина Цветкова

Healthy-foods-high-in-iron

Healthy foods high in iron

Quinoa

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Quinoa is a popular cereal known more precisely as pseudo cereal. One cup (185 grams) of boiled quinoa provides 2.8 mg. 16% of DV (&nbsp;<a href="https://www.mdpi.com/2072-6643/14/3/558" target="_blank" data-ref="Nutritional Composition and Bioactive Components in Quinoa (Chenopodium quinoa Willd.) Greens: A Review" rel="noopener">[ref. 1]</a>&nbsp;). In addition, quinoa does not contain gluten, which makes it a good choice for people with celiac disease or other forms of gluten intolerance.

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Quinoa is also higher in protein than many other cereals, as well as rich in folate, magnesium, copper, manganese and many other nutrients.&nbsp;

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In addition, quinoa has greater antioxidant activity than many other cereals. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress.&nbsp;

Turkey-meat

Turkey meat 

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Turkey meat is healthy and tasty, as well as nutritious. A&nbsp; portion of 100 grams of dark turkey meat has 1.4 mg. 8% of DV (daily reference intake). By comparison, the same amount of white turkey meat contains only 0.7 mg.

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Dark turkey meat also contains an impressive 28 grams of protein per serving and several B vitamins and minerals, including 32% of DV for zinc and 57% of DV for selenium.

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Consuming foods high in protein such as turkey meat can help with weight loss as the protein makes you feel better and increases the rate of your metabolism after eating. (&nbsp;<a href="https://www.nature.com/articles/ijo2014216?error=cookies_not_supported&amp;code=8351dde6-5331-4685-809d-644808546a3d" target="_blank" data-ref="The role of higher protein diets in weight control and obesity-related comorbidities - International Journal of Obesity" rel="noopener">[ref. 2]</a>&nbsp;)

Broccoli

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Broccoli is incredibly nutritious. One cup or about 150 grams of a portion of boiled broccoli contains 1 mg. 6% of DV. In addition, one serving of broccoli also contains 112% of DV for vitamin C, which helps your body better absorb iron. (&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/3290310/" target="_blank" data-ref="Iron nutrition and absorption: dietary factors which impact iron bioavailability - PubMed" rel="noopener">[ref. 3]</a>&nbsp;) The same portion size of broccoli is high in folate and provides 5 grams of fiber, as well as a little vitamin K.&nbsp;

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Broccoli is a member of the family of cruciferous vegetables (Brassicaceae), which also includes cauliflower, Brussels sprouts, curly cabbage and ordinary cabbage. Cruciferous vegetables contain indole, sulforaphane and glucosinolates, which are plant compounds believed to have anticancer properties. (&nbsp;<a href="https://www.tandfonline.com/action/cookieAbsent" target="_blank" data-ref="" rel="noopener">[ref. 4]</a>&nbsp;)

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As the study "Information studies on brassica vegetables and cancer risk", although the measured effects may have been distorted by different types of bias, concluded that high consumption of cabbage vegetables is associated with a reduced risk of cancer. This link seems most consistent for lung, stomach, colon and rectal cancers and at least consistent for prostate, endometrial and ovarian cancer. (&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/8877066/" target="_blank" data-ref="Epidemiological studies on brassica vegetables and cancer risk - PubMed" rel="noopener">[ref. 5]</a>&nbsp;)

Tofu

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Tofu is a soybean-based food that is popular with vegetarians and in some Asian countries. Half a cup (120 grams) serving provides 3.4 mg. 19% of DV. Tofu is also a good source of thiamine and several minerals, including calcium, magnesium and selenium. In addition, it provides 22 grams of protein per serving and isoflavons. (&nbsp;<a href="https://journals.lww.com/menopausejournal/Abstract/2012/07000/Extracted_or_synthesized_soybean_isoflavones.11.aspx" target="_blank" data-ref="Extracted or synthesized soybean isoflavones reduce... : Menopause" rel="noopener">[ref. 6]</a>&nbsp;)

Dark-chocolate

Dark chocolate 

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Dark chocolate is incredibly tasty, beloved of small and large as dessert. A serving of about 25 grams contains 3.4 mg. 19% of DV.

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This small portion also contains 56% and 15% of DV for copper and magnesium. In addition, chocolate contains prebiotic fibers that nourish the balance of intestinal microbes.

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According to one study, cocoa powder and dark chocolate have greater antioxidant activity than powders and juices made from kai fruit and blueberries. (&nbsp;<a href="https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-5-5" target="_blank" data-ref="Cacao seeds are a " rel="noopener">[ref. 7]</a>&nbsp;) Studies have also shown that chocolate has a beneficial effect on cholesterol and can reduce the risk of heart attacks and strokes.&nbsp;

Fish

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Fish is an extremely nutritious food, and some varieties such as tuna are particularly rich in iron. In fact, one serving of canned tuna of 85 grams contains about 1.4 mg. approximately 8% of DV. Fish is also rich in omega-3 fatty acids, which are a type of healthy anti-inflammatory fat associated with a number of benefits for the heart, brain and health in general.

Iron is an important micromineral that should be consumed regularly, since the body cannot produce it on its own. However, it should be noted that some people should limit the intake of red meat and other foods high in heme iron. Various animal and plant sources provide iron, so it is difficult to get deficient, and if this happens, dietary adjustment and supplements can help.

brassicaceae

The incredible benefits of horseradish and recipes for its preparation

Twelve healthy foods high in iron [Part 2]

The Great Health Benefits Of Cauliflower + Recipes

The Good and the Bad of Broccoli