Health is Wealth
“Eat your broccoli,” may be a familiar refrain from your childhood. Maybe you didn’t love broccoli as a kid, but your parents were onto something. The “little trees” are full of fiber, folate, vitamins and more.
Broccoli is a member of the Brassica genus of plants, also known as the cabbage family. Broccoli’s relatives include Brussels sprouts, cabbage, cauliflower, chard and watercress. Many Brassicas have strong flavors and mix well with meats and other vegetables.
“A pile of steamed broccoli doesn’t appeal to everyone,” recognizes registered dietitian Beth Czerwony, RD, LD. “But broccoli is incredibly versatile and can be used in so many different dishes. Toss it in with your stir fry, chop it fresh in a salad or roast it with your baby potatoes. And with an abundance of nutrients, there are many benefits of eating broccoli.”
A cup of chopped raw broccoli has approximately:
In addition, a cup of raw broccoli offers:
Source: U.S. Department of Agriculture
It’s worth finding ways to add broccoli to your diet because it’s a health-boosting dynamo. Here’s some motivation for you to get your green on: Some of the beneficial substances in broccoli are somewhat unique to the Brassica family of vegetables. Broccoli provides nutrients that may:
As a superfood status, broccoli can improve your health with these five components:
“Broccoli offers some powerful molecules that protect your cells from damage,” says Czerwony. “Some of them even destroy cancer cells.”
Cancer-fighting molecules in broccoli include DIM, indole-3-carbinol and sulforaphane. According to studies, they may help:
These anticancer molecules are in several of broccoli’s cruciferous veggie relatives, too. These nutrients don’t survive cooking or freezing. So, to get the benefits, raw broccoli is best.
“Some of these compounds are even more concentrated in broccoli sprouts,” notes Czerwony. “You can find broccoli sprouts in health food stores and many grocery stores. Sprouts are also easy to grow at home using a sprouting kit.”
Both human and lab studies suggest compounds in broccoli may help lower blood sugar in people with Type 2 diabetes. This effect may be due to the antioxidants in broccoli, like vitamin C.
Research shows that fiber can also help with blood sugar management. At 2.5 grams of fiber per cup, broccoli is a good source of this nutrient.
In a nonhuman study, researchers found that broccoli can help protect the lining of your small intestine. Compounds found in broccoli, called aryl hydrocarbon receptor ligands, help keep small intestine cells working well.
Why do those cells matter so much? When your small intestine lining is healthy, it only allows water and nutrients to pass through it into your bloodstream.
But when the cells of the lining are damaged, undigested food particles, bacteria and other disease-causing particles may pass through. A damaged small intestine lining can lead to infections and inflammation. It can also prevent you from absorbing the nutrients you need.
Vitamin C is well-studied as an immune-boosting nutrient. When you don’t have enough vitamin C, you’re more likely to get infections.
The antioxidant effects of vitamin C also help your body keep free radicals under control. “Free radical damage is linked to all kinds of problems, including Alzheimer’s disease, autoimmune diseases, cancer, heart disease and Parkinson’s disease,” says Czerwony. When you don’t have enough antioxidants to neutralize free radicals, they damage your cells.
Surprising but true: Broccoli has more vitamin C than oranges. In 1 cup of the green cruciferous veggie, you get a whopping 81 milligrams of vitamin C. That’s 90% of the daily U.S. recommended dietary allowance (RDA) for adults. (An orange has about 70 milligrams.)
Research suggests certain bioactive compounds in broccoli may boost your heart health in a variety of ways. It may:
“If you want those anticancer compounds like sulforaphane, choose fresh broccoli,” advises Czerwony. Freezing inactivates sulforaphane.
“Frozen broccoli also loses a bit of its vitamin content. But overall, frozen broccoli is still very healthy. It’s better than not eating any broccoli because you still get a lot of the health benefits,” she continues.
Need some broccoli-inspired meals? Try these easy recipes:
A homemade loaf that’s sure to impress and please
Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!
Serving = 2 slices
Each loaf makes about 16 slices
Calories: 100
Protein: 2.2 g
Carbohydrates: 16 g
Fat: 2.2 g (0.7 g saturated fat)
Calcium: 6 mg
Swap regular fries for these delicious, and nutritious, potato wedges
These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.
Serving = 1 cup
Calories: 110
Total fat: 5g
Saturated fat: 0.5g
Trans fat: 0g
Protein: 2g
Carbohydrate: 16g
Dietary fiber: 3g
Sugar: 5g
Cholesterol: 0mg
Sodium: 57mg
DASH stands for “Dietary Approaches to Stop Hypertension.” This eating plan was designed to lower the risk of hypertension (high blood pressure). High blood pressure affects 1 in 3 U.S. adults and is a major risk factor for heart disease. When you follow the DASH diet, you consume higher amounts of potassium — a heart-healthy mineral. You also consume less sodium, which can help lower your blood pressure and improve heart health.
The natural at-home remedy can soothe irritation and decrease inflammation
t feels faint at first — there’s a little tickle or scratch at the back of your throat.
Then, it hurts or even burns when you swallow.
Ugh, you’ve got a sore throat, and a cough isn’t far behind.
You’re taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?
Yes, says family medicine physician Elizabeth Rainbolt, MD.
Dr. Rainbolt explains how honey works and when and how to use it.
It’s common to get a sore throat every now and then. You may have a sore throat due to the following:
In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.
Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.
“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”
Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.
“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”
Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.
You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.
“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” says Dr. Rainbolt.
So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.
And part of that reasoning is that honey does contain sugar.
“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.
Honey can be a helpful tool for those who can’t take traditional cold medications — for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.
Overall, honey can be a good way to help soothe your sore throat and cough. It doesn’t come with some of the side effects that over-the-counter medications have like drowsiness.
So, can you just buy any honey you see on the grocery store shelf?
Yes, but you might want to make sure it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s texture and color, while extending its shelf life.
Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.
“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”
The next time your throat starts to tickle, reach for honey and see if it helps.
“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”
A homemade loaf that’s sure to impress and please
Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!
Serving = 2 slices
Each loaf makes about 16 slices
Calories: 100
Protein: 2.2 g
Carbohydrates: 16 g
Fat: 2.2 g (0.7 g saturated fat)
Calcium: 6 mg
This is a last-minute dessert that can be made post-dinner, while you brew the coffee and finish clearing the table. Have ingredients and equipment ready beforehand — just be sure to turn the pineapple once and give the skillet a couple of shakes and voila! You’ll have a delightfully sweet dessert ready at your fingertips.
1/4 cup sugar
1/4 cup sugar substitute
1 pineapple, peeled, cored and sliced into six wedges lengthwise
Butter-flavored cooking spray, refrigerated
1 tablespoon trans-fat free margarine
2 tablespoons Cognac or fresh orange juice
1 cup fresh raspberries
Makes 6 servings
Calories: 118
Total fat: 3 g
Protein: 0.1 g
Carbohydrate: 22 g
Dietary fiber: 2 g
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 122 mg
— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).
May 28, 2024/Pregnancy & Childbirth
Recommendations encourage breast milk exclusively for baby’s first six months and continuing to provide human milk until age 2 and beyond
How and what you feed your baby is probably one of the most basic — and yet deeply personal — decisions you’ll face when you become a parent.
You’ll hear things like “breast is best.” As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.
And then you’ll hear the retort, “fed is best.” Meaning breast milk (human milk) and formula are both fine. As long as your baby is getting nutrients in their belly, all is well.
Then come the opinions on how long you should breastfeed. (You’re still breastfeeding? You gave up on nursing already? You fed your baby formula?)
It can feel like there’s no right way to do it. And there’s some truth to that.
Because what works for one family may not be feasible for another. But that’s OK.
Breast milk can provide certain benefits that formula can’t mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that you’ve continued providing human milk long after others think you “should.”
No one should feel guilt, shame or otherwise crummy about how they feed their baby. Let’s face it, mom guilt is tough enough as it is.
So, we talked with board-certified breastfeeding medicine physician Heidi Szugye, DO, about breastfeeding recommendations.
Science shows that if you can give your baby human milk (either your own or a donor’s), it has its benefits. And the longer, the better, experts recommend.
The American Academy of Pediatrics (AAP) and the World Health Organization (WHO) share these recommendations for breastfeeding duration:
Previous recommendations called for providing breast milk until age 1. But these newer guidelines (implemented in 2022) are based on the understanding that human milk has benefits that continue long after baby’s first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.
“These recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,” Dr. Szugye states. “We want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their child’s life.”
Think of the guidelines as the best-case scenario. If it works for you, your family, your child, your body and your life to breastfeed for two years or longer, you’re doing a great thing. And there’s no reason to stop until you and your child are ready.
If it doesn’t work for you, that’s OK, too. Your worth as a parent and your love for your child can’t be measured in ounces of milk.
The recommendations are based on research showing that human milk has some big benefits. And those perks continue for as long as you continue to supply it.
“Breastfeeding offers tremendous benefits — from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits don’t go away as your baby ages,” Dr. Szugye shares. “We have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.”
Breastfeeding can offer both you and your baby some big benefits:
| Benefits for lactating parents | Benefits for baby |
|---|---|
| Lower risk of developing conditions like Type 2 diabetes, high blood pressure, cardiovascular disease, breast cancer and ovarian cancer. | Decreased risk for ear infections, respiratory infections, gastrointestinal illnesses, SIDS, leukemia, diabetes, obesity, asthma and eczema. |
“There are a lot of immunologic factors and components to human milk,” Dr. Szugye says. “One big advantage to human milk is that you pass antibodies to the baby. So, if you’re exposed to a respiratory illness or GI illness, those antibodies are passed on to the baby and then that makes them less likely to get sick. And if they do get sick, it’s less severe. It’s almost like a built-in immunity.”
Some people can make enough milk to breastfeed for as long as they and their babies choose. But some don’t. At least not without taking some steps to keep it up.
If you suspect your supply is dwindling as your child gets older, there are ways to help promote more milk production if you want.
“Many people notice their supply drop and mistakenly assume it won’t return,” Dr. Szugye notes. “But if you want to continue to breastfeed, there are options that could help.”
If a supply boost is in order, you can try:
If two or more years of breastfeeding seems daunting, remember that you have options.
For starters, giving your child human milk doesn’t always mean latching them to your breast and nursing. That’s just one way to do it. Pumping milk and putting it in a bottle, cup or spoon are also options.
And you may find that a donor bank could be a route to explore if you don’t lactate or if you have concerns about a low milk supply. Donor milk is pasteurized, screened for drugs, medications and infections, and tested for bacterial contamination before it’s stored and made available for purchase.
“Reach out to your pediatrician or women’s healthcare provider if you’re interested in obtaining donor milk. You may need a prescription from a healthcare provider,” Dr. Szugye suggests.
Remember, too, that any amount of human milk can be a benefit. If keeping up with your baby’s breastfeeding demands becomes too high a burden, there are alternatives.
Some parents may find that supplementing with formula (or other foods and milk after baby turns 1) can help give your child some human milk, while keeping up with their nutritional needs — and not burning yourself out in the process.
“It’s not an all-or-nothing thing,” Dr. Szugye reassures. “Any amount of human milk you can give is a benefit. If it doesn’t work for you to constantly supply human milk, that’s OK. We’re all just doing our best.”
If breastfeeding is going well for both you and your child, there’s no reason to give it up until you’re both ready to.
Feeding a baby is tough work, no matter how you do it. And chances are, you’re doing a fantastic job.
Healthaware 