Nutrition

They have almost the same chemical formula: chlorophyll – the green plant pigment, hemoglobin – the red blood pigment in humans, and cobalamin (vitamin B₁₂), which is essential for the development of red blood cells. Isn’t that fascinating?

When I first noted the similarity of these three compounds during my study as a nutritionist, I was very excited. I thought of the networked thinking of Leonardo da Vinci. He said that nothing stands in this world alone. Everything that happens, that was discovered or invented, is related to something else, maybe even to a whole. Where was the connection with my discovery?

At first, of course, I thought of the daily diet. What was the original diet for humans? I found the answer in the book of books, the Bible. There on the first pages, God said to the first humans, Adam and Eve: “I have given you all the plants that bring forth seeds in all the earth, and all the trees with fruits that bring seeds.” Genesis 1:29 Plants were the foundation of the first diet. In Genesis 3:18 vegetables were added to the diet, which are normally rich in chlorophyll.

In order for plants to grow, they have to photosynthesize. For photosynthesis to work at all, the plant needs chlorophyll and carotenoids. They collect the light from the sun and pass it on. In addition, there are mechanisms in the leaves that prevent too much light from entering when there is very strong sunlight. Otherwise the leaves would be destroyed. But on the other hand we know ingenious facilities, so that plants growing on the forest ground in the shade of large trees can still benefit from sunlight.

Cancer Prevention

Now we know that chlorophyll is not only important for plants, but also for us humans. It inhibits in vitro, ie. in the test tube during scientific experiments, the mutagenic effect of pyrolysis products that are formed when animal products are exposed to great heat. Mutagens are substances that cause changes in the genetic make-up. If, in our case, meat is exposed to very high heat, which happens when roasting or grilling, this can result in mutagenic products. Chlorophyll can counteract this by binding these mutagens and thereby inactivating them. If you eat some grilled meat at all, you should at the same time eat a big bowl of lettuce and a good amount of bell pepper. There is a lot of chlorophyll in both.

There are chlorophyllin supplements on the market, which consist of a modified chlorophyll, where the central atom has been replaced with copper, and some endings may be modified as well. Chlorophyllin is more stable, and unlike chlorophyll it is water soluble. This supplement has a similar effect than chlorophyll, but they are not equally effective for all applications.

In vivo, that is in living humans or animals, a cancer-inhibiting effect of chlorophyll and chlorophyllin could be demonstrated in liver cancer.((Sudakin DL. Dietary aflatoxin exposure and chemoprevention of cancer: a clinical review. J Toxicol Clin Toxicol. 2003;41(2):195-204. DOI: 10.1081/clt-120019137
Egner PA, Munoz A, Kensler TW. Chemoprevention with chlorophyllin in individuals exposed to dietary aflatoxin. Mutat Res. 2003;523-524:209-216. DOI: 10.1016/s0027-5107(02)00337-8)) The effect of the chlorophyllin was strongest when administered simultaneously with the carcinogen (cancer-causing substance). The main carcinogen causing liver cancer is aflatoxin, a substance produced by a fungus that is present in moldy corn, peanuts or soybeans. Chlorophyll blocks the binding of carcinogens to the DNA, that contains our genetic code.((Kensler TW, Groopman JD, Roebuck BD. Use of aflatoxin adducts as intermediate endpoints to assess the efficacy of chemopreventive interventions in animals and man. Mutat Res. 1998;402(1-2):165-172. DOI: 10.1016/s0027-5107(97)00294-7
Simonich MT, Egner PA, Roebuck BD, et al. Natural chlorophyll inhibits aflatoxin B1-induced multi-organ carcinogenesis in the rat. Carcinogenesis. 2007;28(6):1294-1302. DOI: 10.1093/carcin/bgm027
Breinholt V, Hendricks J, Pereira C, Arbogast D, Bailey G. Dietary chlorophyllin is a potent inhibitor of aflatoxin B1 hepatocarcinogenesis in rainbow trout. Cancer Res. 1995;55(1):57-62. Full text)) Heterocyclic amines found in cooked meat are another carcinogen that showed significant reduction when ingesting chlorophyll.((Dashwood R, Yamane S, Larsen R. Study of the forces of stabilizing complexes between chlorophylls and heterocyclic amine mutagens. Environ Mol Mutagen. 1996;27(3):211-218. DOI: 3.0.co;2-h”>10.1002/(SICI)1098-2280(1996)27:3<211::AID-EM6>3.0.CO;2-H)) Studies have found that people who eat a lot of green vegetables have lower cancer rates. This could actually be due to the anti-cancer properties of chlorophyll.

Deodorant

Chlorophyllin also has an antibacterial and deodorant effect. It is therefore found in cosmetics and personal care products. The observation that chlorophyllin had deodorizing effects on foul-smelling wounds, led clinicians to administer the substance orally to control fecal odor in patients with colostomy.((Chernomorsky SA, Segelman AB. Biological activities of chlorophyll derivatives. N J Med. 1988;85(8):669-673.)) In a study of 62 nursing home patients, the administration of chlorophyllin tablets was found to be helpful in controlling body and fecal odors. It aided also in easing chronic constipation and assisted in reducing excessive gases.((Young RW, Beregi JS, Jr. Use of chlorophyllin in the care of geriatric patients. J Am Geriatr Soc. 1980;28(1):46-47. DOI: 10.1111/j.1532-5415.1980.tb00124.x))

Wound Healing

Research in the 1940s indicated that chlorophyllin was able to slow the growth of certain bacteria and accelerate wound healing. It was since then added to ointments for the treatment of persistent open wounds.((Kephart JC. Chlorophyll derivatives – their chemistry, commercial preparation and uses. Econ Bot. 1955;9:3-38.)) Several subsequent studies using a Papain-urea-chlorophyllin ointment confirmed those findings.((Smith RG. Enzymatic debriding agents: an evaluation of the medical literature. Ostomy Wound Manage. 2008;54(8):16-34.)) In a pilot study, a chlorophyllin solution was beneficial in the treatment of acne.((T J Stephens et.al. Pilot Study of Topical Copper Chlorophyllin Complex in Subjects With Facial Acne and Large Pores. J Drugs Dermatol. 2015 Jun;14(6):589-92.))

Blood Formation

Chlorophyll has a blood-forming effect as well. Now we are into networked thinking with hemoglobin. As already mentioned, chlorophyll is a very large molecule that looks almost similar to the very large molecule of hemoglobin. In chlorophyll, the central atom around which all other atoms are built is magnesium. All green plants are therefore an excellent magnesium source. In hemoglobin, the pigment in red blood cells that is responsible for transporting oxygen, iron is the central atom.

Chlorophyll is the essential substance for the plant. Hemoglobin is essential for humans. And both are built almost identically, so they can easily be converted into one another. In fact, with chlorophyll obtained from wheat grass, anemia and leukemia can be very positively influenced. In a pilot study of patients with the blood disorder thalassemia, the requirements for blood transfusions could be significantly reduced with the application of wheat grass juice.((R.K. Marwaha et. al. Wheat Grass Juice reduces Transfusion Requirement in Patients with Thalassemia Major: A Pilot Study. Indian Pediatrics 2004;41:716-720))

Sources of your blood building chlorophyll will be any form of green leaves. Especially rich sources are spinach, parsley and garden cress.((Chlorophyll and Chlorophyllin, Oregon State University)) Some other green plants have reasonable amounts, like green beans, peas, and green pepper. Eating those products on a regular basis will make the use of supplements needless.

Vitamin B12 is just as vital as hemoglobin. Without it, the red blood cells would not be able to develop properly. Cobalamin is also necessary for the functioning of the nerves, the immune system and the formation of DNA. A deficiency in vitamin B12 affects every cell in our body. By the way, the central atom in cobalamin is cobalt, hence the name.

Creative Patterns

Is it a coincidence that our Creator God built these three important molecules almost the same way? Or is He pursuing a plan? If He has given us the plants for food and they have a protective role for our body, reasonable people will eat mainly or entirely from these plants.

The whole physiology of humans, animals and plants shows to a large extent the same systems, the same enzymes, the similar structure of the cells and the same metabolic pathways. He is the creator of all three, yes of the whole universe. He networked everything. Everything He has created is in some way serving other created beings.

The more I am allowed to penetrate into the wonders of creation, and we have truly wonderful insights into both the micro and the macrocosm, the more I admire God’s imagination, his greatness and creativity. And I am grateful that I can be part of it. Although I am only a tiny part, but wonderfully precious and valuable, networked into a larger whole, where everyone is dependent on the other. And I want to fulfill my part that is meant for me. Which part is mine, that is worth thinking about.

Why do we feel like chocolate when the weather is cold and cloudy, when we are lovesick or worried, but on a hot, bright summer day our mouths water when we have a crispy plate of salad in front of us? Our eating behavior is largely dependent on moods, humor and the environment. If there is such a close connection between our mind and eating behavior, is the reverse conclusion allowed that we can influence our mind and mood through our food?

A peaceful picture: a baby is suckling on the mother’s breast. First, it is wide awake and smiles blissfully at its mother. Then it becomes calmer and calmer, the eyes close. Finally it falls like a ripe apple from the tree, slipping off from the mother’s breast. It fell asleep peacefully. The baby has been pacified in the truest sense of the word. It became very quiet and fell into a comfortable sleep. Why? Of course it is full, satisfied, its needs have been met in every way. The composition of the milk also contributed to that. Scientists have found opiate-like substances in breast milk that allow babies to sleep sound and deep. It is not only in this first infant nutrition that there are substances that affect our psyche. We find them in practically all foods, be it in a positive or negative sense.

Why Do We Eat?

If we did a survey about why we eat, we would quickly see that most of the answers have nothing to do with nourishing our bodies. This reason is usually mentioned first, just rarely we eat because we are hungry, but rather to satisfy very specific needs. We eat to cultivate community, because it is fun, because of tradition, out of boredom, because it involves our senses, out of frustration, sorrow and consolation. Eating not only nourishes our body but also our soul.

Frustration Diets

There are diets that fight excess weight with fat. It is not fat that makes fat, but lots of carbohydrates, say the supporters of those low-carb diets. You want to lose weight with a lot of fat and protein, but without bread, pasta and potatoes. For the first moment, people adhere to the diet quite well, until there is such a craving for carbohydrates that you first secretly nibble on sweets and then finally openly admit that you just couldn’t make it anymore. Some who have persevered on such a diet for a long time have even become depressed and irritable. What happened?

Carbohydrates – Balm for the Soul

A large part of our diet usually consists of carbohydrates. Experts advise us to eat around 50-60% of the energy we consume in the form of carbohydrates. So these are potatoes, bread, rice, pasta, cereals. Carbohydrates are also found in fruits, sweets and cakes. The starch that the plants provide is an energy reserve for them. And those, in turn, are made up of glucose molecules. Why does our body need glucose to get in a good mood?

Our brain functions are controlled by neurons, that is, brain cells. In order for them to work, the brain itself produces neurotransmitters, which are messenger substances. Moods and feelings are influenced by those neurotransmitters. If the brain has a lot of the messenger substance serotonin available, the body and soul can relax. In order for the brain to be able to produce serotonin, however, it needs the right supply of building blocks from the food. The most important building block is tryptophan. This amino acid is a protein component that occurs in our daily diet.

Tryptophan gets easier into the brain the more carbohydrate-rich our food is. Insulin is the transport mechanism for tryptophan. The carbohydrates cause the blood sugar level and thus the insulin level in the blood to rise. But insulin also transports other amino acids. It preferentially binds the amino acids other than tryptophan first in order to transport them into the cells. This frees the transport mechanisms for tryptophan to enter the brain.

The more tryptophan gets into the brain, the more mood-enhancing serotonin it can make, and the better we can relax. Now we know why low-carb diets can lead to depression and cannot be sustained for a long time.

Why Chocolate is Addictive

Almost everyone knows the consolation in a box called chocolate candy. Chocolate helps with lovesickness, loneliness, deprivation of love, frustration and bad mood. And why does chocolate help? It contains all the components needed to increase our serotonin level: carbohydrates in the form of sugar, tryptophan comes from milk and fat comes from milk and cocoa beans. Just the serotonin levels from sugar are not very stable. Sugar produces dopamine as well, a neurotransmitter that is produced at the consumption of drugs, and makes sweets very addictive.

Fatty foods increase the effect of carbohydrates in transporting tryptophan to the brain. Then there are around 800 other substances in chocolate, some of which have a clear effect on our mood. When the cocoa beans ferment, amines such as phenylethylamine are formed. Our bodies produce the same substance when we are in love. On top of that, there are also opiates and morphine-like substances. One is called theobromine. It stimulates us, increases our mood, and we reach for the next piece. Neuroactive alkaloids such as were previously only known in wine and beer have also been found. So it’s no wonder that people can become addicted to chocolate and that it is so difficult for us to do without the comforter.

The Secret of the Italians

A diet dominated by carbohydrates, such as those found in daily pastas of the Italian cuisine, is probably a real happiness diet. Perhaps this is one of the reasons that Italians have the lowest suicide rate in Europe. Even the lighting conditions around us affect serotonin levels. Serotonin production is significantly lower in the darker months of the year, but chocolate consumption is significantly higher.

Chocolate and related things only increase our happiness for a short time. Then comes the grief, the bad conscience. Excess energy in the form of sugar and fat increases weight. Sweets, consumed in excess, crowd out other important nutrients that are just as necessary to keep us happy. If we have too much sweet treats, we are first overexcited, then fidgety, nervous, later tired, then depressed and anxious. Only the right carbohydrates bring a good mood in the long run. It’s the carbohydrates we get from rice, pasta, potatoes, and whole grains.

The good news is that there are plenty of other foods out there that can make our serotonin levels rise without us becoming addicted to them. We need to watch out for some good tryptophan sources.

Foods High in Tryptophan

The highest tryptophan sources we find in the green mung bean, in soybeans and in black-eyed pea. Consequently tofu is high in tryptophan. All nuts are good sources, especially the cashew nut. Sesame, sunflower and pumpkin seeds provide us tryptophan as well. How about a tofu spread with ground pumpkin seeds, well seasoned with onions, garlic and herbs?

We also find tryptophan in cereals, millet, oatmeal, quinoa and bananas. A breakfast cereal with grains, nuts, bananas and soy milk therefore provides us with plenty of tryptophan.

Vitamins and Minerals Help our Mood

In order for the tryptophan to be properly metabolized, vitamins from the B group are needed, especially B6. This occurs mainly in all types of grain. We also need folic acid to maintain our vigor and vitality. This is found in all leafy vegetables, also in fruits such as cherries, mangoes and oranges. Folic acid works together with vitamin B12 which is almost exclusively found in dairy products and meat. That is why people who do not consume animal products must pay particular attention to their vitamin B12 status. B12 deficiency can lead to depression.

But our soul also needs iron, zinc, selenium and iodine to be happy. Calcium and magnesium strengthen our nerves. Once again we see how important a varied, healthy whole food diet is. Supplements can never deliver what we find in a healthy, natural diet.

It is quite obvious that organic farming protects the environment. But are organically grown foods also better, healthier, and more valuable? What makes organically grown foods differ from conventional production? Is “organic” just a marketing fad or the type of diet of the future?

Organic foods are strictly defined and highly regulated foods. The focus of organic agriculture is on environmental protection and the development of sustainable agriculture. The use of fertilizers and pesticides that damage the environment or leave residues in products is strictly limited.

The Development of Organic Farming

The beginning of the 20th century saw drastic changes in agricultural practices. With the introduction of the tractor, mechanization of agriculture evolved rapidly. At the same time, nitrogen fertilizers became widely available and created the need of applying pesticides. After World War II, DDT was added as a widely used pesticide.

At the beginning of the twentieth century, Sir Albert Howard documented traditional farming practices in India, and his studies formed the foundation for the organic farming movement of J. I. Rodale in the 1940s. In Germany, Rudolf Steiner developed the Demeter Biodynamic Farming already around 1920. His system was based on the philosophy of anthroposophy rather than a good understanding of science.

In the 1940s the agronomist Hans Müller developed organic farming in Switzerland motivated by his Christian worldview and the desire to help the small Swiss farmers survive the economic pressure of industrial farming. By the 1970s increased environmental awareness fueled the growth of the organic industry. And the introduction of genetically modified foods further fostered the interest in natural products.

Since the rise of the organic movement there has been a great controversy: Are organic products really superior to conventionally grown foods, and in which way do they show benefits?

What are the Advantages of Organic Food?

There are different parameters that we can use to ascertain the superiority of organic products. Here a list of different factors to consider:

Ecological quality: What is the impact on the environment? Is the production method sustainable in the long run?

Ethical quality: Are animals being treated adequately? Do farmers receive fair prices? The fairtrade movement is especially concerned about this aspect.

Political Issues: Are food surpluses from overproduction being destroyed just to maintain the price? Are the producers able to market their products directly in their community? Are farmers being independent from large chemical enterprises?

Taste: How does the product taste? What is the biodiversity with a variety of different flavors and smells available?

Nutritional Quality: How is the nutritional value? Does the product contribute to my health? Are there traces of pesticides or other chemicals? What about vitamin content and other micronutrients?

Economic quality: What is the practicality of using the product? How was it processed? What is the price?

The first three points are easy to respond, and organic foods are resolving a lot of issues that plague our society today. In order to be able to answer the other three questions, we need to study a bit deeper the difference in cultivation methods. In organic farming, the plant is not supplied with an abundance of fertilizers. The use of herbicides and pesticides is severely restricted. This means that the plant has to rely more on its natural defenses.

Nutritional Content

If the plant has readily available nitrogen, which is one main component of fertilization, it will produce more nitrogenous compounds. These are mainly proteins. If the nitrogen supply is lower, more carbon-containing ingredients are produced. This includes starch for energy and cellulose for fiber. The lower nitrogen supply also results in a higher content of ascorbic acid, or vitamin C. Organic apples generally have a higher vitamin content.

Organic plants grow slower and contain less water. The dry matter is therefore greater and the shelf life longer. With a lower water content, flavor and aromatic substances are more concentrated. This results in better taste and smell.

Because fewer pesticides are used, the plant also produces more phytochemicals, serving the plant to protect itself against fungi, bacteria and pests. These phytochemicals also serve our health in a variety of ways.

There were some attempts trying to make the secondary ingredients a proof of organically produced products. But it is very difficult because differences in soil, the degree of ripeness of the food, climate and rainfall and, last but not least, the different varieties greatly influence concentration of phytochemicals.

Occasionally, higher mycotoxin concentrations occur in organic foods. Mycotoxins are toxic metabolites produced by mold that can cause health problems. But we have seen that organically grown plants produce more fiber. Fiber in the diet helps that toxins can be bound and excreted more easily.

Trials with Free Food Choices in Animals

Experimental animals, which can choose for themselves which food they want to eat, prefer organically grown food. This was proven in double-blind studies, in which the keepers did not know which of the plate was the organic food. Both conventionally and organically produced feed are always offered together, but the preference goes to the organic food. Other experiments have shown that animals on organically grown feed also show higher fertility.

Experiments with Self-decomposition

If heads of lettuce from both cultivation methods are cut up, placed in Petri dishes, covered and left to their own at the same temperature, conventionally grown lettuce will decompose faster than organically grown ones. This can be attributed to increased phytochemicals. Therefore, organically grown lettuce can be stored much longer than conventional produce. The same is true for most other fruits and vegetables.

Processing

Organic cultivation alone is not enough to ensure a higher quality of the products. Careful processing is also very important. Unfortunately, it is the case that in small health food stores with little activity, the valuable organic products often remain lying around for a long time and then become unsightly and diminished in value. Large retail chains already offer organic produce today. They naturally have a higher turnover with fresher goods. But sometimes you are able to acquire fresh produce directly at the farmer or on the farmers market.

Even in industrial processing, paths are being taken that justify processing raw materials from organic production. Only a few selected additives are permitted. Of the total of around 300 additives allowed in the European Union, around 10% are permitted in organic products. To enhance the taste, only natural flavorings and extracts are permitted. Nevertheless, the whole range of convenience products can actually be produced as organic. Convenience products are foods that are largely prepared for consumption, such as frozen products, instant meals or ready-to-cook soups.

Organic in Catering

Eating out and mobile meal services are on the rise. For a long time, organic products were underrepresented in communal catering. Now the trend towards organic products has also reached mass catering. More and more managers in commercial kitchens require their suppliers expressly products from certified organic agriculture. This is a great challenge for suppliers and producers.

Organic Certification

The principle of organic certification is the complete tracing of the history of a product. It is a process control, not an end product control. The farms are inspected annually. In addition, unannounced spot checks are made. If the guidelines are violated, sanctions are imposed and a report is sent to the competent authority.

Organic has Future

Organic farming is good:

• for the soil
• for the groundwater
• for the plants
• for the landscape
• for the animals
• for the local supply
• for the environment
• for me

That’s why organic farming is good for all of us. We can clearly say: with every purchase of an organic product, we also acquire a small piece of a healthier environment.

They finally wanted to know whether honey really protects against so many ailments. And whether it is true that you sleep better or have more energy when eating honey. For this reason, the Austrian Beekeeping Association commissioned some scientists to carry out a detailed study.

The study with EU funding selected 50 healthy participants between the ages of 25 and 65 who had hardly consumed honey before. Now they had to consume at least two tablespoons of honey a day. The results are interesting. Several blood tests were made before and after the test period.

The eating habits should be maintained as before the study, just two full tablespoons of honey were added every day! That brings extra calories. How will this influence the weight after the eight weeks and what about the blood sugar?

Honey and the Sweet Tooth

84% of the study participants regularly craved something sweet, being chocolate the most popular snack. Now the two tablespoons of honey were added every day. But lo and behold, the desire for chocolate disappeared in almost everyone. Only one person continued to nibble on their sweets every day. 76% said they found it easier to snack less or nothing at all. Honey can therefore satisfy the desire for sweets very well.

Honey consists of 52% fructose. This type of sugar is slowly absorbed in the small intestine and therefore does not lead to blood sugar spikes. The honey also provides small amounts of vitamins B1, B2 and B6. These play an important role in energy metabolism. They also help convert simple sugars into the storage form, glycogen. Glycogen is stored in the liver and muscles and is released again between meals for a stable energy supply. That is also the reason why the additional honey consumption did not affect negatively the blood fat parameters. Total cholesterol, HDL, LDL, triglycerides and uric acid hardly changed. An excess of refined carbohydrates like table sugar and white flour usually has a negative impact on fat metabolism. Refined carbohydrates result in blood sugar spikes, and as soon as glycogen stores are full, excess carbohydrates are converted into harmful fatty acids. Such a diet also lacks the B group vitamins.

Honey and Obesity

58% of participants were struggling with obesity. But the changed attitude towards sweets also shed some extra pounds. 23 people were able to reduce their weight in these eight weeks. One person even by 5 kilograms, although she had “nibbled” 3 tablespoons of honey every day. Although honey is sweet, it does not cause addictive behavior. In addition to fructose, honey also contains other types of sugar. After consuming honey, blood sugar rises slowly but steadily and then remains constant for a long time until it slowly falls again. Because it also leads to a lower insulin secretion, there are no cravings during meals. A steady blood sugar curve also ensures that the feeling of satiety lasts longer. So honey can even help you lose weight.

Honey and Sleep

Of course, sleep problems may be the result of grief, stress, excitement and fear. However, waking up at night can also result from a sharp drop in blood sugar levels during the night when nothing is eaten. Honey provides, as we have seen, a slower drop in blood sugar curve. Before the study, 31 participants said they slept well. After eight weeks numbers increased to 43 subjects.

Honey Keeps You Fit

Serotonin, a hormone-like substance, elevates our mood and our ability to concentrate. Although some foods contain serotonin, it cannot pass through the blood-brain barrier to enter the brain. So it has to be formed there directly. But for this the brain needs all the components and the right vitamins. Honey meets these conditions, thus promoting the formation of serotonin in the brain. Honey for breakfast is therefore a good energizer.

Honey Reduces Headaches

Headaches have many causes. One reason may be magnesium deficiency. If that is the cause, the blood vessels become more sensitive and cramp more easily. This leads to lack of oxygen and causes headaches. Also, a high-protein and low-carbohydrate diet can lead to a headache because the brain then suffers from a lack of serotonin. But serotonin stimulates the brain to produce pain-relieving substances. This effect is particularly pronounced when little protein is eaten. 34 people had regular headaches before the study. In the end, only 17 were still affected.

Honey and Leg Cramps

40% said before the study of suffering from leg cramps. After the test phase it was only 30% and those who had eaten three or more tablespoons of honey suffered even less from leg cramps. This has to do with the magnesium content and the B vitamins in honey.

Honey Improves Digestion

Before the study, 20 people stated that they did not have regular digestion. After the test, only five were unsatisfied. Honey ingredients such as pollen, potassium, acids and fructose are the reason for this. Lactic, malic and tartaric acid promote the growth of beneficial intestinal bacteria. Acetic, butyric, and gluconic acid contain putrefying bacteria. The result is a healthy intestinal flora. This in turn has a positive effect on the immune system.

Honey and Immune System

The different cell types of the lymphocytes were examined by means of special tests. The T lymphocytes are the immune police in the body. They fight off bacteria and viruses before they can multiply. In infectious diseases, many such cells are activated to form antibodies. Another police force are the natural killer cells. They kill tumor cells and cells infected with viruses. They track down cancer cells that are often caused by free radicals. The honey diet increased the proportion of T lymphocytes by 6 percent and the proportion of natural killer cells by as much as 20%.

Honey and Free Radicals

Free radicals act like terrorists in the body. They cause genetic defects in the cell nucleus, which can lead to the formation of cancer cells. They also tear holes in cell walls and they are involved in the development of many diseases. The body has several ways to intercept free radicals. Among other things, the so-called antioxidants are included. These are vitamin C and E, flavonoids and enzymes, as well as trace elements such as chromium, copper and zinc. Honey also contains a lot of such radical scavengers. This could be shown well by measuring the free radicals in the blood before and after the honey diet. The free radicals in the subjects’ blood decreased by up to 40%. Blossom honey showed a greater effect than forest honey because it contains a higher flavonoid content from the pollen.

Conclusion

With this honey study it was possible to scientifically show what popular wisdom has long known: honey is healthy. Its valuable ingredients have a positive effect on the intestinal flora and thus the entire immune system. It has 20% less calories than sugar, while providing more sweetness at the same time. Part of its value is due to the fact that it is not being heated during production. All other alternative sweeteners such as maple syrup, agave syrup, molasses, sugar and cane sugar were heated to a high temperature during production. But like all other sweeteners, honey should be used with moderation. Excessive use can be detrimental for blood sugar levels, the immune system and much more.

Tips for Honey Use

The most popular and easiest use is honey bread. It is advantageous to use cream honey to spread it on bread. For sweetening drinks it is easier to use a liquid one because it dissolves more quickly. But if you want to sweeten a pudding or grits with honey, the problems begin. The result is watery. And if macaroons are baked with honey, you notice that they quickly are soft and chewy.

There are dishes that cannot be made with honey. Honey does not go well with starch such as corn, rice or potato starch, arrowroot flour or some sauce thickeners with starch. Even dishes thickened with wheat flour become more liquid again when sweetened with honey. Why? Honey contains a starch-breaking enzyme called diastase. This causes the starch to split and the pudding or cream liquefies again. Just if honey has been boiled for a long time that the diastase is destroyed. If you want to thicken dishes with honey, you have to use agar agar, locust bean gum or gua gum. Breadcrumbs can also be used to thicken sauces.

A sugar glaze to decorate a cake cannot be made with honey. Caramel won’t work either because honey browns too quickly. When nuts and oatmeal are roasted with honey, they burn very quickly and also quickly soften again. Preserving jam with honey has also not proven to be effective, unless you make cold-stirred jams from fruit purees and honey. I myself make a delicious rose hip jam this way every year.

Honey Crystallization and Durability

Any honey not treated with heat will crystallize sooner or later. Some honey varieties stay liquid for longer. Many beekeepers also offer a cream honey. The honey is stirred for a while during the crystallization process so that large crystals that are felt in the mouth cannot form. The honey stays creamy and spreads easily on the bread.

If stored correctly, honey has an almost unlimited shelf life. Honey has inherent antibacterial properties, and was even used to mummify dead bodies. But of course, the consumer wants a fresh product. That is why a good beekeeper limits himself to a shelf life of two years. Honey should always be stored with the lid tightly closed, since it attracts moisture and odors. Properly stored, it does not require refrigeration. If too cold, it does not develop its flavor to the fullest.

If honey is crystallizing, it is a sign that he has never been treated with heat. But as already said, some honey varieties crystallize very late. If you want crystallized honey to become liquid again, you heat it gently in a water bath, stirring frequently.

The cheap, liquid types of honey were usually treated with heat when being filled, to speed up the process in industrial filling stations. But a good beekeeper doesn’t do that. He has patience and knows how to treat correctly his natural product. He gently heats solid honey to around 40 degrees, then it is reaching a consistency that can be portioned using the filling system. To maintain the nutritional qualities, add honey to tea after cooling down, and to dishes preferably after cooking.

Which Variety?

There is a wide range of varieties available. Therefore, there will always be personal preference. In the case of unifloral honey, more than half must come from the specified plant. This can be determined by a pollen analysis. Caution is advised with varieties of a pronounced inherent flavor if you want to sweeten with them, since they can significantly alter the taste of a dish. But certain drinks or baked goods may call for strong-flavored varieties.

Without much inherent flavor is acacia honey. The rapeseed honey is delicately sweet, almost white in color. Forest honey tastes pleasantly spicy, is dark and less sweet than blossom honey. It comes from honeydew secretions of certain insects. Dark honey varieties tend to have higher concentration of minerals.

Mild honey rounds off the flavor of sour dishes. Food with acidity such as lemon juice as well as sour fruits or vegetables taste much better if the sharpness of the acids is softened by honey. Depending on the amount, half a teaspoon to a full teaspoon or, with salad dressings, just a knife tip is sufficient.

When baking with honey, it should be noted that honey browns the pastries faster than sugar. So turn back the heat a little. Honey is sweeter than sugar. Depending on the variety, 110 – 160 g correspond to around 200 g sugar. Honey has a certain amount of water. Therefore reduce the liquid content a little.

Honey Quality

Admittedly: good honey has its price. But it’s worth it. The bees work without labor union and without wages. But the beekeeper is many hours behind his colonies. Even if the bees are no longer flying, he still has a lot of work to do for the next year. Then there are also production failures due to bee diseases or cold weather. No toxic products are allowed to be used in the treatment of the colonies. Otherwise they would destroy the bees or pass into the honey. Good quality has its price everywhere.

Honey from the region is a food with a short transport route. It therefore also contributes to environmental protection. Bees provide pollination work for the region. When beekeepers can no longer market their products, they reduce their colonies. The pollination activity for the regional flora is lost. The beekeeper already has many problems with introduced bee diseases, fire blight, plant protection and mysterious colony deaths. Think about supporting your local beekeeper by buying regional honey.

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Everyone is talking about them! About the free radicals. But who knows exactly what they are? They are not a terrorist group that is spreading death around them. Nevertheless, they act as killers in our body. On the one hand they help us to fight diseases, on the other hand they are causing them. But we are not at the mercy of them helplessly. A sensible lifestyle and a diet rich in vitamins and minerals are the best protection against free radicals.

The Defender

Let’s start with the good side of free radicals. The macrophages, which are a type of phagocyte, are part of the health police of our body. If they have caught an unwanted intruder, they engulf him. The macrophages produce free radicals inside of them. In doing so, they render invaders such as bacterias or toxins harmless. They destroy parts of their structure so that they can no longer live or are rendered harmless. Then the enemy is literally digested. The free radicals are capable to exert the same destructive activity on our own body if they are not prevented from doing their work by a very sophisticated protective system in our body.

The Destroyer

Every day hundreds of thousands of free radicals are produced in our body. As villains, they invade the cells of the body and try to destroy whatever is in front of them. They don’t even stop at genetic material! They incorporate false information, destroy cell parts such as protein structures and fats, or render hormones and enzymes ineffective. Through their work, cancer cells can develop, as well as cataracts, diabetes, arteriosclerosis, skin diseases, our cells age and therefore we ourselves.

The Sources

Where do these intruders come from? We know sources outside the body like ionizing rays, ozone and smog. They also arise when smoking, and during normal metabolic processes in the body itself, because it is a long way from the salad plate we eat for lunch to the energy that the body can use. During this process, molecules are broken down, rebuilt, and reconstructed. Molecules are made up of atoms. In them are electrons buzzing around, that like to pair in a certain manner. No electron likes to be alone. If it does happen, the lonely electron looks for a new partner. This happens very quickly and at the expense of another molecule, which then becomes a free radical itself. A chain reaction occurs. This chain reaction is often triggered by oxygen. One well known example of free radical damage is the oxidation of unsaturated fat. When oxygen attacks the unsaturated double bond of a fat, it becomes rancid. We therefore also speak of oxidative stress, because most free radicals are created by oxygen and UV rays. The body is not at the mercy of this stress, however; a whole defensive force is available to protect it.

The Protection

Now fruits and vegetables come into play. Vitamins A, C and E provide what the free radicals are looking for: an electron. This turns the aggressive attacker into a peaceful compound that serves the body well. The vitamins themselves become free radicals due to the loss of the electron. But they are not dangerous. They wait patiently until another vitamin comes along and gives them an electron. In this wonderful way, the vitamins connect to complement each other. That is also the reason why we get along with such small amounts of vitamins.

Carotenoids are also free radical scavengers. The most famous is currently lycopene, which is found in tomatoes. Watermelons, rose hips and grapefruits also provide a lot of lycopene, everything that is red, because lycopene is contained in the red coloring matter of fruits and vegetables. Interestingly, it was already known a hundred years ago that tomatoes were a natural remedy for cell damage, just lycopene was still unknown at the time.

Many so-called phytochemicals also aim to trap radicals. This includes a wide variety of chemical compounds that the plants actually form primarily for their own protection. Because event the plants are also at the mercy of free radicals and have to protect themselves from them. The ultraviolet rays of the sun and the oxygen around them create loads of free radicals. Therefore, the plants have acquired a sophisticated protection system. For example, they lignify some of their shoots. The lignin that is formed, is a radical scavenger. We have already got to know the carotenoids. These protect the plant from aggressive rays. A variety of plant pigments have the same protective function. And the best thing is that through the diet, we humans can use the same protective factors that the plant created for us. That is why eating a lot of fruit and vegetables offers optimal protection against many diseases that can arise from free radical damage.

But our miraculous body does not rely solely on plant compounds. He mobilizes a well-functioning defense force himself to catch radicals. He builds enzymes with such complicated names like glutathione peroxidase or superoxide dismutase, which also go out to catch radicals like the vitamins. But selenium, zinc, magnesium and copper are needed for their formation. These are minerals that again plants are providing for us.

We see that there has to be a very fine balance between free radicals and the entire defense force. Without them, our bodies would rust, become rancid and age quickly. To a large extent, it is also up to us how quickly we get old or what diseases we get. Varied meals rich in fruits and vegetables, along with a sensible lifestyle with little stress, without smoking, alcohol and poor air are the best conditions for good health.

It is important to state that plants are rich sources of antioxidants, while animal products are almost devoid of them. Some plant sources are 30 times higher in antioxidants than meat.((Monica H. Carlson et.al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010; 9: 3.)) So what are you going to put on your salad plate today?

Sweet things are part of our life, but chocolate has a bad reputation. Therefore, diet-conscious people resort to carob. But carob can do much more than just replace cocoa powder. Studies have shown that this natural substance can be used in the prevention and treatment of elevated blood fats and the metabolic syndrome.

I don’t believe my eyes. Some cows are standing under a 10 meter high tree with widely spreading branches. Again and again they stretch their necks and tear long, brown pods from the tree with their mouths. Then they grind the pods slowly and with relish in their wetting mouth. I’m in Spain near the coast of Costa Blanca. There is no doubt this is a carob tree. I know carob as a cocoa substitute, but that the cows like it so much, amazes me.

Botanic and Habitat

The carob tree is an evergreen tree. It is very heat and drought resistant. He doesn’t like frost. That is why he is only found up to an altitude of about 500 meters. The tree belongs to the legume family, botanically called fabaceae. Like our beans, it lives in symbiosis with nitrogen-fixing soil bacteria. You don’t have to fertilize it, on the contrary: it enriches the soil with nitrogen from the air, making it ideal for organic farming. The tree is getting very old. It also has no natural pests.

It blooms for the first time after about six years. After pollination, the flowers develop into thick pods that are about 1 inch (2 cm) wide and 2 – 8 inches long (6 – 20 cm), straight and later often curved. First they are green, then they become leathery, brown-black and hard. They hang on the tree for up to a year. These pods are called “Kharub” by the Arabs, hence the name Carob. Locust bean is another name for the carob pod. John the Baptist has probably eaten the pods of the locust beans, but it was transcribed erroneously to locusts in the bible account. The botanical name is “Ceratonia siliqua”.

The wood of the tree is very rot resistant. Therefore, it is suitable for fences and wood floors, for walking sticks and tool handles. Charcoal made from the carob tree burns for a long time. The tree was probably first cultivated in Egypt. There is evidence that pharaohs used wood as construction timber. With the Romans, the tree then traveled to Greece and later to all the Mediterranean coastline. Emigrants eventually brought the tree to Australia and South America. The main growing areas for the industry are: Portugal, Italy, Spain, Morocco and Cyprus.

Harvest and Processing

From August to October the pods are knocked off the tree with sticks, similar to olives. You shouldn’t wait until they fall off the tree by themselves, otherwise the natural moisture will make them moldy very quickly. The juice (caftan) is pressed from the green, fleshy pods. You can also use it to make caftan honey. It is thickened into syrup or fermented into alcoholic beverages. In areas where the carob tree grows, the pods are consumed fresh or dried as a whole. You can’t peel them. They have a peculiar sweetness because they contain a lot of simple sugars. The well-known carob powder is obtained by grinding the dried and roasted pulp. For high-quality powder you only use the middle part of the pod, because the ends are usually bitter. The seeds are also removed and processed separately.

The carob powder is fine as flour. Depending on roasting it is light to dark brown. It shouldn’t be too dark, otherwise it will taste bitter. The tart, aromatic taste is not quite the same like chocolate. The pure powder smells and tastes just as bad as cocoa powder. The pleasant taste develops only when mixed with other ingredients, and you need normally only small amounts to develop the taste that resembles somewhat to chocolate. As long as being dry and in a well sealed container, the powder can be stored for years because it contains hardly any fat. You can sometimes buy whole, dried pods in the health food store around Christmas time.

Carob Advantages

Carob is a valuable, hardly processed natural product. Due to the high proportion of natural sugars, it is a source of energy, but it hardly contains any fat. 100 g powder contains around 200 mg fat and provides 255 kcal; Cocoa powder on average around 470 kcal. Due to the high fiber content, especially pectin and tannin, it promotes digestion, whereas cocoa tends to constipate. Carob is free from the stimulating theobromine and caffeine, which are found in cocoa. It contains important vitamins like beta-carotene, and riboflavin; also minerals such as iron, magnesium, calcium and potassium. However, this should not be overestimated, as the low intake levels are hardly significant. Carob is used more like a spice.

Usage

Carob can be used as a substitute of cocoa powder in recipes. It is suitable as a coating of pastries, cakes and coated nuts. You can mix the powder into cake batter. Carob goes very well in homemade ice cream and drinks. Mixing it with cane sugar, it makes an excellent chocolate drink substitute. You can mix it with yogurt, cereal and milk. Ingenuity has no limits. It is also processed to a coffee substitute, the carob coffee. The glue industry processes carob, and it is also mixed into animal feed.

Locust Bean Gum

The carob gum must not be confused with the carob powder. It is obtained from the separately ground kernels. It’s a light-colored, almost tasteless powder that consists almost entirely of indigestible fiber. As E number 410, it is an important additive in the food industry. As a little processed, natural thickener and as a stabilizer, it is used in baked goods, gluten-free bread, confectionery, puddings, jams, ice cream, in beverage production, for soups and sauces. 1 gram of locust bean gum binds around 50 milliliters of liquid when cold and up to 100 milliliters when heated. Locust bean gum itself is not a gelling agent, but it does improve the gelling effect of agar-agar, carrageenan and xanthan gum. Therefore it is often used together with these.

Health Potential of Carob Gum

Acute digestive disorders such as vomiting, diarrhea, colitis or celiac disease are areas of application for the administration of diet products made from locust bean gum. Studies also show it can be used to treat high cholesterol and triglycerides. This effect is due to the dietary fiber, which consists mainly of galactose and mannose. The polyphenols in the carob also play an important role, lowering the glycemic index of foods and having anti-inflammatory effects. This is especially important for people with metabolic syndrome. People who suffer from this syndrome have impaired glucose and insulin metabolism, combined with high blood pressure and high fat and cholesterol levels. This usually results also in obesity. In a study, volunteers with this syndrome were given 15 g of a carob fiber supplement in the form of breakfast cereals, fruit bars and powdered drinks to eat every day. After six weeks, it turned out that the total cholesterol and LDL dropped significantly.

On the Gold Scales

Incidentally, the word “carat” comes from the carob tree, which is called “ceratonia” in Latin. The seeds almost all weigh exactly the same, about 0.2 g, i.e. one carat. In ancient times, the seeds were used as weights for gold and precious stones.

Carob is really a little gem with the worth of gold. Don´t be shy to include it more regularly into your diet!

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