Going Nuts for Nutrition

Going Nuts for Nutrition: Health Benefits of These Superfood Powerhouses

Nuts are one of nature’s simplest, yet most powerful, nutritional treasures. From heart health to brain function and glowing skin, nuts pack a serious nutritional punch that can benefit your body in countless ways. 🥜 Whether you’re grabbing a handful for a snack, blending them into smoothies, or sprinkling them over salads, nuts offer a variety of health benefits that are too good to ignore.

Rich in Healthy Fats

One of the standout features of nuts is their high content of healthy fats, particularly monounsaturated and polyunsaturated fats. These fats are vital for supporting heart health, lowering bad cholesterol (LDL), and raising good cholesterol (HDL). They also help regulate inflammation in the body, which is key for both brain health and maintaining healthy skin.

Packed With Omega 3 Fatty Acids

Nuts like walnuts are especially rich in omega-3 fatty acids, which are crucial for brain function. Omega-3s support cognitive health, improve memory, and have even been shown to reduce symptoms of depression and anxiety. They also have powerful anti-inflammatory properties, which help protect the brain from age-related decline

Great for your skin!

These healthy fats also nourish your skin from the inside out. They help maintain the skin’s lipid barrier, which keeps it hydrated and supple. This can lead to a reduction in dryness, irritation, and the development of fine lines and wrinkles over time.

Packed with Vitamins and Minerals

Nuts are packed with a variety of essential vitamins and minerals that are vital for overall health.

Vitamin E: Almonds are particularly rich in vitamin E, a powerful antioxidant that helps protect skin cells from damage caused by environmental stressors like pollution and UV rays. It also helps reduce inflammation and promotes wound healing, which can be beneficial for anyone dealing with acne or skin sensitivities.
Magnesium: Nuts like cashews, almonds, and Brazil nuts are high in magnesium, a mineral that plays a key role in over 300 enzymatic reactions in the body. Magnesium helps regulate nerve function, supports muscle relaxation, and is known to help with stress reduction. When you’re feeling anxious or overwhelmed, reaching for a handful of magnesium-rich nuts can provide both mental and physical relief.
Selenium: Brazil nuts are the highest known source of selenium, an essential mineral that supports thyroid function and protects the body from oxidative stress. Just one or two Brazil nuts a day can provide your entire recommended daily intake of selenium! Selenium also supports skin elasticity and can help prevent signs of premature aging.

Brain Health and Cognitive Function

Nuts are often referred to as “brain food,” and for good reason. Their combination of healthy fats, antioxidants, and essential vitamins like vitamin E and folate makes them an ideal food for brain health.

Antioxidants: Nuts are rich in antioxidants like polyphenols, which help protect the brain from oxidative damage. This is especially important as we age, as oxidative stress has been linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.

Cognitive Support: The healthy fats found in nuts, particularly walnuts and almonds, support brain cell membrane function and the communication between brain cells. This means that including nuts in your diet may help improve focus, memory, and overall cognitive function.

Protein and Fiber for Sustained Energy

Nuts are not only packed with healthy fats, but they also offer a good amount of plant-based protein and fibre. This combination of nutrients helps keep you full for longer, providing sustained energy throughout the day. The protein in nuts is great for muscle repair and building, while the fibre supports healthy digestion and helps regulate blood sugar levels.

For those of us juggling busy schedules and constant demands, nuts are a fantastic option for a quick snack that can stabilise energy levels and keep your mind sharp without causing spikes in blood sugar.

Glowing Skin from the Inside Out

Nuts can be your skin’s best friend when it comes to achieving a healthy, radiant glow. The healthy fats, vitamin E, and antioxidants found in nuts help nourish your skin, improve elasticity, and protect against environmental damage. Regular consumption of nuts may help prevent breakouts, reduce inflammation, and even out skin tone.

Walnuts for Hydration: Walnuts are packed with omega-3s, which help your skin retain moisture and stay hydrated, reducing the appearance of fine lines and creating a plump, youthful look.

Almonds for Brightness: Thanks to their vitamin E content, almonds can help improve skin tone and texture, reducing dark spots and giving your complexion a bright, healthy glow.

Brazil Nuts for Anti-Aging: The selenium in Brazil nuts helps to prevent oxidative stress in the skin, which means fewer wrinkles and fine lines, and an overall smoother complexion.

How to Include More Nuts in Your Diet

Incorporating nuts into your daily diet is easier than you think. Here are a few ideas:

Snack on them: Grab a handful of mixed nuts for a nutrient-dense snack that will keep you energized.
Blend them: Add a spoonful of almond butter or cashew butter to your smoothies for a creamy texture and added nutrition.
Sprinkle them: Top your salads or oatmeal with crushed walnuts, almonds, or pecans for extra crunch and a nutritional boost.
Bake with them: Use ground nuts as a base for baking gluten-free treats like almond flour cakes or walnut brownies.

Science Tip: Activated Nuts for Enhanced Nutrition

Did you know that soaking nuts, also known as “activating” them, can enhance their nutritional value? When nuts are soaked in water, they release enzyme inhibitors and phytic acid, making them easier to digest and increasing the bioavailability of their nutrients. This process can improve the absorption of essential minerals like magnesium and zinc, giving you even more health benefits from every bite!

Make my delicious tamari baked nuts!

A delicious no fuss recipe that takes 30 mins and is a total crowd stopper!

Going Nuts for Nutrition

by Rarnie McCudden | September 20, 2024 | Food as medicine, Nutrition | 0 Comments

Nuts are one of nature’s simplest, yet most powerful, nutritional treasures. From heart health to brain function and glowing skin, nuts pack a serious nutritional punch that can benefit your body in countless ways. 🥜 Whether you’re grabbing a handful for a snack,...

Magical Miso

by Rarnie McCudden | September 18, 2024 | Phytoestrogens | 0 Comments

A nutritional powerhouse for perimenopause and menopause. Miso soup is more than just a warm cup of soup; it's a nutritional powerhouse that can help women navigate the perimenopause and menopausal transitions. Miso, prepared from fermented soybeans, has...

The science behind chicken soup

by Rarnie McCudden | September 8, 2024 | Food as medicine | 0 Comments

The base of a good chicken soup is the broth or stock, this alone is a nutritional powerhouse! Bone broth is a nutrient-dense elixir made by simmering animal bones and connective tissues over a long period, allowing a wide array of essential nutrients to be...

Grilled Miso Butter Oysters

Level

Easy

Time

35 Min

SErves

2

Ingredients:

12 fresh oysters, shucked (keep the shells!)
2 tablespoons unsalted butter, softened
1 tablespoon white miso paste
1 garlic clove, finely minced
1 tablespoon lemon juice (or more to taste)
1 tablespoon finely chopped green onions
A pinch of black pepper
Lemon wedges, for serving
Optional Caviar & Flowers for decoration

Instructions:

Prepare the miso butter: In a small bowl, mix the softened butter, miso paste, minced garlic, lemon juice, and black pepper until smooth and well-combined.
Shuck those oysters: Carefully shuck the oysters, keeping the liquor (the liquid inside the shells) intact. Place each oyster back into its half-shell.
Butter ’em up: Spoon about a half-teaspoon of the miso butter mixture onto each oyster. You want to get enough to coat the top but not overwhelm the delicate oyster flavor.
Grill time: Preheat your grill to medium-high heat. Place the oysters on the grill (shell side down, of course), and cook for 4-5 minutes until the butter is bubbly, and the oysters have just firmed up.
Serve: Remove from the grill and sprinkle with finely chopped green onions. Serve with extra lemon wedges for a bright burst of citrus. or my favourite caviar and flowers from my garden for decoration.

Miso & Oysters - A delicious and healthy combo!

Oysters:

High in Zinc: Oysters are famous for their zinc content, which supports immune health, helps with wound healing, and boosts testosterone production.
Rich in Protein: These little guys are high in lean protein, making them great for muscle maintenance and repair.
Low in Calories: Despite being rich in flavor, oysters are low in calories—perfect if you’re looking for a nutritious, yet light meal.
Omega-3 Fatty Acids: Oysters provide essential omega-3s, which are great for heart health, reducing inflammation, and improving brain function.

Miso:

Gut-Friendly: Miso is a fermented food, loaded with probiotics, which help improve digestion and promote a healthy gut microbiome.
Rich in Nutrients: Miso contains B vitamins, particularly B12, which is essential for energy production and brain health.
Antioxidants: Miso is also rich in antioxidants, which help protect your cells from damage and support overall health.

Together:

Immune Support: The zinc in oysters and the probiotic nature of miso make this combo a strong ally in boosting your immune system.
Healthy Fats Meet Probiotics: The omega-3s from oysters pair perfectly with miso’s probiotics to support heart health and lower inflammation.
Low-Calorie, Nutrient-Dense: Both oysters and miso are low in calories but packed with nutrients, making this a light yet filling choice that doesn’t skimp on flavor or health benefits.

Biochemistry Fact!

Oysters are rich in zinc, an essential mineral that plays a crucial role in numerous biochemical processes in the body, including immune function, DNA synthesis, and protein production. Zinc is also vital for the proper function of enzymes involved in cellular metabolism and helps maintain healthy skin, eyes, and overall growth. Oysters are one of the best natural sources of bioavailable zinc, making them a great option for supporting these critical bodily functions.

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Magical Miso

A nutritional powerhouse for perimenopause and menopause.

Miso soup is more than just a warm cup of soup; it’s a nutritional powerhouse that can help women navigate the perimenopause and menopausal transitions. Miso, prepared from fermented soybeans, has nutrients that aid in hormone balance, digestive health, and overall well-being. Miso soup can help women in perimenopause and menopause by providing a natural solution to typical symptoms such as hot flashes, mood swings, and bone health concerns.
In this article, we’ll look at the science underlying miso soup’s benefits for women during certain life phases, such as its high nutritional value and the biochemical mechanisms that make it an effective ally in hormone management and health maintenance.

What is Miso?

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and koji (a type of mold). The fermentation process not only enhances the flavour of the soybeans but also increases their nutritional value, making miso a powerful probiotic food.

The base of miso soup is usually a broth made from miso paste, which can range from mild to robust in flavour depending on the type of miso used—white, yellow, or red miso. This simple dish is packed with essential nutrients, including protein, vitamins, minerals, and beneficial bacteria that support gut health.

Nutritional Properties of Miso Soup

Miso is a nutrient-dense food, that provides a variety of health-boosting components:

Rich in Phytoestrogens: Miso is rich in isoflavones, a type of phytoestrogen that mimics the action of estrogen in the body. These plant-based compounds are particularly beneficial for women in perimenopause and menopause when estrogen levels begin to fluctuate or decline.
Probiotics for Gut Health: Miso is a fermented food, meaning it’s a natural source of probiotics, the beneficial bacteria that support gut health. A healthy gut is crucial during menopause as it plays a key role in hormone metabolism and overall well-being.
High in B Vitamins: Miso contains B vitamins, such as B12 and folate, which are important for energy production, mood regulation, and brain health—areas often impacted during perimenopause and menopause.
Good Source of Protein: Soybeans are a complete source of plant-based protein, providing all nine essential amino acids. This makes miso soup a great addition to the diet, especially for maintaining muscle mass, which tends to decrease with age and hormonal changes.
Contains Antioxidants: Miso is also rich in antioxidants like vitamin K, vitamin E, and various minerals, which help protect cells from oxidative damage and inflammation, both of which can increase with age.

The Science Behind Miso for Menopausal Symptoms

The benefits of miso for perimenopausal and menopausal women largely come from its isoflavones—particularly genistein and daidzein—which can mimic the function of estrogen in the body. Here’s how it works:

Hormone Regulation through Phytoestrogens

During perimenopause and menopause, estrogen levels decline, which can lead to a variety of symptoms, including hot flashes, mood swings, and a higher risk of osteoporosis. Isoflavones in miso are structurally similar to estrogen and can bind to estrogen receptors in the body, providing a mild estrogen-like effect. This can help alleviate some of the symptoms of estrogen deficiency, especially when it comes to hot flashes and maintaining bone density.

Biochemistry Insight: When estrogen levels drop, it can lead to an imbalance in the hypothalamic-pituitary-ovarian (HPO) axis, which regulates hormone production. Phytoestrogens, like those in miso, help stabilize this system by partially activating estrogen receptors, thereby reducing symptoms of estrogen deficiency without the risks associated with synthetic hormone replacement therapy (HRT).

Bone Health Support

One of the most significant concerns for women during and after menopause is the loss of bone density due to declining estrogen levels. Estrogen plays a critical role in maintaining bone health by regulating the activity of osteoclasts (the cells that break down bone tissue) and osteoblasts (the cells that build bone). When estrogen levels drop, the balance tips in favor of bone breakdown, leading to a higher risk of osteoporosis.

The genistein in miso can help slow bone loss by acting on estrogen receptors in the bones. Studies suggest that women who consume soy products rich in isoflavones, like miso, have a lower risk of osteoporosis and fractures compared to those who do not.

Mood and Brain Health

The hormonal changes of perimenopause and menopause can also affect brain chemistry, leading to mood swings, anxiety, and cognitive issues like brain fog. The B vitamins in miso, particularly B12 and folate, play a critical role in neurotransmitter production and brain function, helping to regulate mood and cognitive health.

Additionally, the isoflavones in miso have been shown to support brain health by promoting neuroplasticity (the brain’s ability to form new connections) and protecting against age-related cognitive decline.

Miso’s Role in Supporting Heart Health

Cardiovascular health becomes an increasing concern for women after menopause due to the decline in protective estrogen. Estrogen helps keep cholesterol levels in check and supports healthy blood vessels. Without it, women are at higher risk of developing heart disease.

Miso, with its combination of antioxidants, potassium, and fiber, can help support heart health. The isoflavones in miso have been shown to lower LDL cholesterol (the “bad” cholesterol) and reduce inflammation in blood vessels, helping to maintain healthy blood pressure and reduce the risk of cardiovascular disease.

How to Incorporate Miso Soup Into Your Diet

Miso soup is incredibly easy to incorporate into your diet. It can be enjoyed as a light meal or a side dish, and its simple preparation makes it an excellent addition to a balanced, hormone-supportive diet.

Here’s how you can make a basic miso soup:

Ingredients:

2-3 tbsp of miso paste (white, yellow, or red)
4 cups of vegetable or fish broth (dashi)
1 block of tofu (cubed)
1 cup of chopped green onions
1 cup of seaweed (optional)
1 cup of shiitake mushrooms (optional)

Instructions:

Bring the broth to a gentle simmer.
Add the tofu, green onions, and mushrooms, allowing them to cook for 5 minutes.
Turn off the heat and stir in the miso paste until it dissolves (avoid boiling miso, as it kills the beneficial probiotics).
Add seaweed if desired and serve warm.

Miso Soup for Perimenopause and Menopause

Miso soup is a nutritional powerhouse for women going through perimenopause and menopause, offering benefits that go beyond simple nourishment. With its rich content of phytoestrogens, probiotics, and essential nutrients like B vitamins and antioxidants, miso can help alleviate common menopausal symptoms like hot flashes, mood swings, and bone loss.

By incorporating miso soup into your diet a couple of times a week, you can provide your body with the support it needs during this significant life transition, helping you feel more balanced, energised, and supported through the power of food.

Try my delicious grilled miso butter oysters!

This delicious oysters recipe is an absolute favorite of mine! Combining two of my favourite foods, oysters and miso!

Get the recipe!

Cheats Chicken Soup

Level

Easy

Time

35 Min

SErves

4

Ingredients:

1 pre cooked chicken with all meat removed shredded or rough chopped
1 onion fine diced
4 garlic cloves minced
1tbs olive oil
1tbs massal chicken stock powder
2 carrots diced
3 celery sticks diced
1 cup of risoni
1 large bunch of broccolini rough chopped in to pieces 1-2 cm
1 bunch of parsley
2 bay leaves
2L chicken stock
Pepper to taste (optional salt)

Instructions:

Heat olive oil in a large pot over medium heat. Add the garlic and onion, sautéing until they become translucent.
Stir in the celery and carrots, cooking for an additional 5 minutes to soften the vegetables slightly.
Add the bay leaves, chicken stock, and Massel stock powder for extra flavor. Let the mixture simmer for another 5 minutes.
Add the risoni (or pasta of choice) to the pot and cook until the risoni is tender, approximately 5-10 minutes.
Stir in the cooked chicken and broccolini, cooking for another 1-2 minutes until the broccolini softens slightly.
Finally, add fresh parsley, stir through, and serve your delicious soup hot!

Health Benefits of Chicken Soup

Chicken soup has long been hailed as a comforting remedy for colds and other illnesses, but beyond its soothing warmth, it offers a variety of health benefits backed by science. Here’s a breakdown of the key health properties of chicken soup:

1. Immune Support: Chicken soup provides a rich source of nutrients, including vitamins A, C, and K, along with minerals such as magnesium, potassium, and phosphorus. These vitamins and minerals play essential roles in supporting immune function and helping the body fight off infections.

2. Anti-Inflammatory Effects: Studies suggest that chicken soup has mild anti-inflammatory properties, which can help reduce symptoms of upper respiratory infections. The amino acids found in chicken, particularly cysteine, can help thin mucus, making it easier to clear congestion and improve respiratory health.

3. Hydration and Electrolyte Balance: Chicken soup is an excellent source of hydration, providing both fluids and electrolytes. Staying hydrated is crucial when battling illness, as proper hydration helps maintain mucosal linings in the respiratory tract, promoting efficient immune function and preventing dehydration from fever or sweating.

4. Gut Health: Bone broth, often used as the base for chicken soup, is rich in collagen and gelatin, which help maintain the integrity of the gut lining. This is important for preventing harmful substances from entering the bloodstream and compromising immune function, as a healthy gut is essential for overall immune health.

5. Protein for Repair: Chicken provides a high-quality source of protein, which is essential for the repair and growth of tissues. The amino acids in chicken, including glycine and proline, are vital for maintaining muscle and tissue health, especially during recovery from illness.

6. Nutrient-Dense Vegetables: The vegetables commonly added to chicken soup, such as carrots, celery, and garlic, provide an array of vitamins and antioxidants that further enhance its health benefits. These nutrients, particularly vitamin C, help reduce inflammation and boost the immune response.

7. Easy to Digest: Chicken soup is gentle on the stomach and easy to digest, making it a suitable meal for those experiencing digestive upset or loss of appetite due to illness. Its nutrient-dense, hydrating properties make it an ideal food for recovery.

8. Psychological Comfort: Beyond its physical health benefits, the warmth and comfort of chicken soup can have a psychological impact, promoting a sense of well-being and helping individuals feel nurtured. This emotional comfort can contribute to faster recovery by reducing stress and anxiety.

Biochemistry Fact!

Chicken soup contains cysteine, an amino acid that plays an important role in respiratory health since it is structurally similar to acetylcysteine, a medicine often used to treat illnesses such as bronchitis. Acetylcysteine works by breaking down mucus in the respiratory system, making it thinner and easier to exhale, effectively cleaning the airways. Cysteine, which occurs naturally in chicken, has a comparable impact.

When you eat chicken soup, the body absorbs cysteine from the chicken, which helps break down mucoproteins in the lungs. Mucoproteins are responsible for the mucus’ thick, sticky nature, which can obstruct the airways during respiratory illnesses. Cysteine reduces the viscosity of mucus, allowing the body to clear the airways through coughing or drainage, so relieving congestion.

Cysteine not only thins mucus but also acts as an antioxidant. It is a precursor for glutathione, one of the body’s most vital antioxidants. Glutathione protects cells from oxidative stress and aids the immune system in combating infections and inflammation. This dual action of cysteine—mucus thinning and immune support—emphasizes the biochemical efficacy of chicken soup in relieving cold and flu symptoms while also supporting respiratory health.

Chicken soup’s high cysteine content not only gives symptomatic relief from congestion but also adds to the body’s defence mechanisms by supporting antioxidant activity and lowering inflammation, making it a well-rounded therapy for respiratory disorders.

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The science behind chicken soup

The base of a good chicken soup is the broth or stock, this alone is a nutritional powerhouse!

Bone broth is a nutrient-dense elixir made by simmering animal bones and connective tissues over a long period, allowing a wide array of essential nutrients to be released into the broth. This traditional practice not only enhances the flavor but also provides a powerhouse of health benefits for your body.

Collagen and Gelatin:
Rich in these vital proteins, bone broth supports the repair and maintenance of the gut lining. This is especially important for a healthy immune system, as a well-functioning gut acts as a barrier against harmful pathogens while promoting better digestion and nutrient absorption.

Amino Acids for Healing:
Bone broth is packed with essential amino acids like glycine, proline, and glutamine. These play a key role in reducing inflammation, boosting immune function, and facilitating tissue repair. Whether you’re recovering from illness or managing chronic inflammation, these amino acids offer critical support for overall health.

Minerals for Strong Bones and Metabolism:
The slow simmering of bones releases important minerals such as calcium, magnesium, potassium, and phosphorus, all of which are crucial for maintaining bone health, supporting muscle function, and regulating metabolic processes. What’s great is that these minerals become more bioavailable, meaning your body can absorb and use them more effectively.

Vitamins and Antioxidants:
By adding vegetables and herbs to the broth, you can enrich it with vitamins A, C, and K, along with antioxidants. These nutrients help combat oxidative stress, support immune health, and contribute to overall well-being. The added herbs and veggies make bone broth not just nutritious but also more tailored to specific health goals.

Bone broth is more than just a comforting soup—it’s a restorative, nutrient-packed solution that can be incorporated into your daily routine to support gut health, immunity, and overall wellness

So how does bone broth alone help build your immunity?

Z

Gut health and immunity

A significant portion of the immune system resides in the gut. The collagen and gelatin in bone broth help maintain the gut lining’s integrity, preventing the leakage of harmful substances into the bloodstream. This support for gut health is critical for a robust immune response.

Z

Anti-Inflammatory Properties

Chronic inflammation can weaken the immune system, making it more susceptible to infections. The amino acids in bone broth, such as glycine and arginine, have anti-inflammatory properties that can help reduce inflammation and support immune function.

Z

Hydration & nutrient absorbtion

Staying hydrated is crucial for maintaining a healthy immune system. Bone broth is an excellent source of hydration, providing fluids along with electrolytes that support cellular function. Moreover, the nutrients in bone broth are easily digestible and absorbable, ensuring your body gets the maximum benefit.

How Chicken Soup Helps Alleviate Cold Symptoms

Anti-Inflammatory Effects: Research suggests that chicken soup has mild anti-inflammatory properties, which may help reduce symptoms associated with respiratory infections. The hot broth can also clear nasal congestion and improve mucus flow, providing relief from cold symptoms.
Amino Acids and Respiratory Health: Cysteine, an amino acid found in chicken, is chemically similar to acetylcysteine, a medication prescribed for bronchitis. This compound helps thin mucus in the lungs, making it easier to clear congestion.
Comfort and Psychological Well-being: The comfort of a warm bowl of chicken soup has a placebo effect, fostering a sense of well-being and helping individuals feel cared for, which can positively influence recovery.

The Umami Factor: Enhancing Nutrient Intake

Umami, the savory fifth taste, plays a key role in the appeal of chicken soup. Glutamate, an amino acid found in chicken and many vegetables, contributes to the umami flavor, making the soup more palatable. This enhanced flavor encourages greater consumption, ensuring the intake of vital nutrients and fluids during illness.

Chicken Soup for Gastrointestinal Issues

While chicken soup is often hailed as a remedy for respiratory issues, its healing properties go beyond just soothing colds. It plays a significant role in supporting gastrointestinal health as well. The gentle warmth and easily digestible protein in the broth make it an ideal choice for those experiencing digestive discomfort, such as nausea or diarrhea.

The light, nourishing nature of chicken soup helps to calm the digestive tract, offering relief from inflammation and irritation. It also provides a hydrating boost, which is especially important during episodes of gastrointestinal upset when dehydration can become a concern. By delivering essential nutrients and fluids in a form that’s easy on the stomach, chicken soup can be a valuable ally in restoring digestive balance and promoting recovery during times of illness.

A Holistic Approach to Illness

Chicken soup may not be a miracle cure, but it offers a range of scientifically supported benefits that can help the body during illness. Its combination of hydration, essential nutrients, mild anti-inflammatory effects, and psychological comfort make it a valuable remedy.

As a clinical nutritionist, I often recommend chicken soup as part of a holistic approach to managing illness. Backed by both tradition and science, this simple dish provides substantial support to the immune system and overall well-being during times of sickness.