Happy Thursday to you all? How is everyone getting on? Please do share your questions and even recipes you may have discovered on the group page 😊
You may have noticed in the pdf book that I suggest soaking rice before preparing for cooking. The reason is to remove as much ARSENIC, a toxic metal, as possible. It is one of the TOP 10 toxins we are exposed to.
Arsenic is mainly contained in the HUSK of the rice, which is more common in whole grain products (the bran and germ of the whole grain is washed off to create white rice), hence brown rice has 80% more inorganic arsenic compared with rice.
Organic arsenic is present in the earth’s crust, so it is found in soil, ground water, drinking water and is primarily from pollution and manufacturing. The European Union for Food Safety quote:
Across the different age classes, the main contributors to the dietary exposure to inorganic arsenic are rice, rice-based products, other grains and grain-based products and drinking water.
https://food.ec.europa.eu/safety/chemical-safety/contaminants/catalogue/arsenic_en
Inorganic arsenic is linked to skin, lung and bladder cancer, cardiovascular disease , respiratory issues, preterm birth, memory loss and other conditions.
To reduce the amount of arsenic ensure you rinse, and soak thoroughly, then drain before cooking. This will reduce arsenic by 30%.
Use plenty of water for cooking. If you use 6-10 cups of water to 1 cup rice, studies have found that this method reduces arsenic levels by 60%-
NOTE:
Rice grown in Nepal, north India or north Pakistan is considered to have the least amount of arsenic because these regions have less arsenic in their soil and water. Basmati or Jasmin rice typically are also lower in arsenic compared to other varieties.
TODAY´s LIVER SUPPORTING FOOD/SPICE.
Turmeric
Turmeric is the rhizome of a tall and leafy herb used as a medicinal and culinary spice. The most well-known phytochemical in turmeric is a curcuminoid called curcumin. When curcuminoids are degraded the major end products are phytochemicals like ferulic acid and vanillin. Curcumin also contains vitamins like vitamin E, K, C, and B-complex, as well as minerals like iron, magnesium, manganese, zinc, selenium, calcium, and potassium.
Curcumin is perhaps most revered for its powerful anti-inflammatory effects and its ability to reduce inflammatory markers like C-reactive protein (CRP), IL-6, and TNFα. Curcumin and resveratrol, another phytochemical, have a synergistic effect and result in approximately 15% greater antioxidant effect when combined compared to the average of individual effects.
How to Use Turmeric
Turmeric can be bought in whole rhizome form or as a powdered spice. It has a distinct, earthy flavor that can be used in both sweet and savory dishes as well as beverages. The downside of turmeric is that curcumin has low bioavailability and is quickly eliminated from the body. However, turmeric pairs well with black pepper, as the piperine in black pepper impairs biotransformation and enhances curcumin bioavailability by as much as 2000%.
Here are some ways to incorporate turmeric into the daily diet:
- Steep fresh grated turmeric to make tea
- Make golden milk by simmering ground turmeric and black pepper kernels in milk of choice
- Use curry powder, which contains turmeric, to make curry and other recipes
- Use ground turmeric on vegetables and in marinades
- Add peeled, fresh turmeric to smoothies
- Make a salad dressing with ground turmeric and other nutritious ingredients like pepper, ginger, lemon, and garlic
- Add ground or fresh grated turmeric to baked goods like carrot muffins
- Juice fresh turmeric with fruits and vegetables like oranges and carrots
Though curcuminoids degrade when heated, the degradation products possess similar properties, and cooked turmeric still has antioxidant activity. Curcuminoids degrade when exposed to sunlight, which may explain why turmeric stains. Purchasing turmeric in brown containers and storing it in a dark place are best practices to limit light exposure. Preferably, choose glass jars rather than plastic as these are a non-toxic alternative and more airtight compared to plastic.
To maintain the highest quality ground turmeric, it may be best to use it within 6 months. If ground turmeric becomes clumped or caked, it should be replaced as moisture has likely been introduced to the product and can contribute to harmful mycotoxins (mold). To minimize exposure to moisture, always portion ground turmeric to a separate container before using it with steaming dishes. Fresh turmeric contains more phytochemicals and higher antioxidant activity compared to dried turmeric. It should be firm and can be stored in the refrigerator for several weeks in an airtight container.
Safety Concerns
Oxalates. Turmeric contains high levels of soluble oxalates, which can increase urinary oxalate excretion and the risk of kidney stones in susceptible individuals.
Lead Contamination. After turmeric roots are harvested, they are processed by boiling or steaming to improve odor and color. It may be best to use whole, unpeeled turmeric root to minimise exposure to lead.
Digestive Upset. High doses of turmeric in supplemental form may cause nausea and diarrhea. A personalized approach is recommended based on individual circumstances.
Contraindications. Turmeric may increase the risk of bleeding in those using warfarin and antiplatelet drugs.
