How can simple foods such as broccoli and papaya support heart and gut health? Find out in this week’s Nutrition News.
Read about the latest research and studies here.
Broccoli for gut health
Broccoli has long been hailed as a superfood for its numerous health benefits, as a good source of selenium and vitamin C it has immune system and antioxidant benefits, but now a new study suggests it could have significant gut health benefits too.
In a recent study by researchers at Penn State, as reported by Science Daily, broccoli has been found to contain molecules that protect the lining of the small intestine, thereby inhibiting the development of disease. The findings provide strong evidence that cruciferous vegetables like broccoli, cabbage, and Brussels sprouts should be part of a normal healthy diet.
The small intestine's wall allows beneficial water and nutrients to pass into the body while preventing harmful food particles and bacteria. Certain cells that line the intestine, such as enterocytes, goblet cells, and Paneth cells, help to modulate this activity and keep a healthy balance. The researchers found that molecules in broccoli called aryl hydrocarbon receptor ligands bind to aryl hydrocarbon receptor (AHR), initiating a variety of activities that affect the functions of intestinal cells.
To conduct the study, subjects were fed a diet containing 15% broccoli, while a control group was fed a typical lab diet that did not contain broccoli. The team found that subjects that were not fed broccoli lacked AHR activity, resulting in altered intestinal barrier function, reduced transit time of food in the small intestine, and a decreased number of goblet cells, Paneth cells, and lysosome production.
"Our research suggests that broccoli and likely other foods can be used as natural sources of AHR ligands, and that diets rich in these ligands contribute to the resilience of the small intestine," said Gary Perdew, H. Thomas and Dorothy Willits Hallowell Chair in Agricultural Sciences, of Penn State.
The findings of the study lend support to the idea that broccoli is indeed a superfood and it can be used as a natural source of AHR ligands. It also suggests that dietary changes can reshape the cellular and metabolic repertoire of the gastrointestinal tract, providing a foundation for the potential development of dietary-based approaches to supporting gut health issues.
Foods rich in vitamin K
Vitamin K, which has two variations (vitamin K1 and vitamin K2), plays a vital role in supporting bone health, regulating blood clotting, and managing blood pressure.
Vitamin K1 is mainly associated with plant-based foods while vitamin K2 is more common in animal products, dairy, and fermented foods. The USDA, as reported by the Cleveland Clinic, suggests the recommended daily allowances of vitamin K for adults to be between 75-120 micrograms. The article lists out foods high in vitamin K, which include Nattō, collard greens, boiled turnip greens, raw spinach, raw kale, cooked broccoli, and dry roasted cashews. Eating a bit of fat along with vitamin K-rich foods helps the body absorb the vitamin, so consuming healthy fats like avocados, oils, nuts, and milk or yogurt can help absorption.
While vitamin K1 is important for activating certain proteins that help the blood to clot whilst vitamin K2 is responsible for activating two proteins, one which takes the calcium to the bones and teeth and the other escorts calcium out of the soft tissues, such as the arteries. Very little K1 is converted to K2, therefore those on a vegetarian or vegan diet may struggle to obtain enough K2 through their diet alone but it is important to consult a healthcare practitioner about any deficicency concerns.
The health benefits of papaya
Papayas are a tropical fruit that offer many health benefits, including holding anti-inflammatory and antioxidant properties. This recent Healthline video lists the numerous health benefits of papaya , including recipes on how to incorporate it into your diet.
Papayas contain an enzyme called papain, which can break down tough protein chains found in muscle meat. It is also high in vitamins A and C, as well as fibre and healthy plant compounds. Papayas contain healthy antioxidants known as carotenoids, particularly one type called lycopene. Studies, as reported by Healthline, have shown that these beneficial antioxidants are better absorbed by the body from papayas than from other fruits and vegetables such as tomatoes and carrots.
Papayas have a powerful antioxidant effect, which may reduce oxidative stress and lower your risk of several diseases. Studies have also shown that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism, and liver disease. The antioxidants in papaya may also offer heart health benefits and enhance the protective effects of "good" HDL cholesterol.
They can also reduce inflammation, which is at the root of many diseases. Studies reported by Healthline show that antioxidant-rich fruits and vegetables like papaya help reduce inflammatory markers. Papayas have been found to be effective in reducing CRP, a particular inflammatory marker.
In conclusion, papayas offer a wealth of health benefits. They are a great source of vitamins, fibre, and healthy plant compounds. Their high antioxidant content can reduce inflammation and support the body against disease. Adding papaya to your diet is an easy and delicious way to improve your overall health and well-being.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.