What is Bergamot Best Used For?

Bergamot is a type of citrus fruit that is native to Italy. Bergamot is a versatile fruit that is used in a variety of applications due to its pleasant scent and potential health benefits.

Bergamot best used for are:

1) It is most commonly used to flavor Earl Grey tea, which is a type of black tea that is flavored with bergamot oil. 

2) The fruit itself is not typically eaten raw due to its sour taste, but it is commonly used to make marmalade, preserves, and liqueur.

3) In addition to its use in food and beverages, bergamot is also used in various other applications due to its pleasant scent and potential health benefits. 

Bergamot oil is often used in aromatherapy and is believed to have antidepressant, antispasmodic, and sedative properties. It is also believed to help reduce stress and promote relaxation.

4) Said to relieve stress, anxiety, and depression, and contribute to a calm sleep.

5) Bergamot oil is also commonly used in perfumes and colognes, as well as in products such as soap and candles. The oil is extracted from the peel of the bergamot fruit using a process called cold pressing.

6) Bergamot has also been used traditionally in folk medicine to treat a variety of ailments. It has been used to help alleviate respiratory problems, such as bronchitis and asthma, and to help reduce fever. It has also been used to treat digestive problems, such as indigestion and bloating. 

7) Some people also use bergamot oil topically to help treat skin conditions, such as acne and eczema. It is used in Europe to treat infections of the skin, respiratory tract, and urinary tract.

8) There is some scientific evidence to support the use of bergamot for some of these purposes. For example, a study published in the Journal of Ethnopharmacology found that bergamot oil was effective at reducing anxiety and depression. Another study published in the Journal of Clinical 

Psychopharmacology found that bergamot oil was effective at reducing anxiety and improving mood in humans.

9) Bergamot oil is also believed to have antibacterial and antiviral properties. It has been used to help treat infections and boost the immune system. A study published in the Journal of Agricultural and Food Chemistry found that bergamot oil was effective at killing a variety of bacteria, including E. coli and Staphylococcus aureus. 

10) Another study published in the Journal of Ethnopharmacology found that bergamot oil was effective at inhibiting the growth of the herpes simplex virus.

RELATED POST: What are the 20 Immunity-Boosting Foods for Adults and Children?

What are the side effects of bergamot?

Bergamot is generally considered to be safe when consumed in small amounts, such as when it is used to flavor Earl Grey tea. However, there are some potential side effects that you should be aware of.

1) One potential side effect of bergamot is photosensitivity. Bergamot oil contains a chemical called bergapten, which can make the skin more sensitive to the sun. If you use bergamot oil topically or consume large amounts of bergamot, you may be more likely to develop sunburn or other skin irritation when exposed to sunlight. It is recommended to avoid exposing your skin to the sun after using bergamot oil or products containing bergamot oil, or to use protective clothing and sunscreen.

2) Bergamot oil may also cause allergic reactions in some people. Some people may develop an allergic reaction to bergamot oil due to the presence of certain compounds in the oil, such as limonene and linalyl acetate. 

Symptoms of an allergic reaction to bergamot oil may include redness, itching, swelling, and difficulty breathing. If you experience any of these symptoms after using bergamot oil or products containing bergamot oil, you should stop using the product and seek medical attention if necessary.

3) In rare cases, bergamot oil may also cause toxicity. Bergamot oil contains a chemical called furanocoumarin, which can be toxic if ingested in large amounts. Symptoms of bergamot oil toxicity may include nausea, vomiting, diarrhea, and tremors. If you consume large amounts of bergamot oil, you should seek medical attention immediately.

4) It is important to note that bergamot oil should not be used by pregnant or breastfeeding women, as there is not enough information available about its safety in these populations. In addition, bergamot oil should not be used on broken or damaged skin.

Bergamot is generally considered to be safe when consumed in small amounts. It is important to use caution when using bergamot oil or products containing bergamot oil, and to seek medical attention if necessary.

RELATED POST: 3 Yummy Ways to Prepare Beetroot Juice Fast and Easy

What does bergamot smell like?

Bergamot has a citrusy, sweet, and slightly floral scent. It is often described as having a bright and refreshing aroma that is reminiscent of a combination of lemon and orange. 

The scent of bergamot is often used in perfumes, colognes, and other fragranced products due to its pleasant and uplifting aroma. Bergamot oil is also commonly used in aromatherapy due to its calming and stress-relieving effects.

REFERENCES:

Ann Sullivan. 2016. The Brilliance of Bergamot Essential Oil: Benefits, properties, applications, studies & recipes. CDI Publications. LLC ASIN:B01LZVXK7T

Board, Niir. 2011. Oil of Bergamot, The Complete Technology Book of Essential Oils (Aromatic Chemicals). SBN 978-81-7833-066-2

David W. Group.2018. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances. McFarland. ASIN ‏: ‎B00TKUJ8T0

Girard J, Unkovic J, Delahayes J, Lafille C. 1979. Phototoxicity of Bergamot oil. Comparison between humans and guinea pigs. Dermatologica (in French). 158 (4): 229–43. doi:10.1159/000250763. PMID 428611.

Mannucci, C.; Navarra, M.; Calapai, F.; Squeri, R.; Gangemi, S.; Calapai, G. 2017. Clinical pharmacology of Citrus bergamia: A systematic review. Phytotherapy Research. 31 (1): 27–39. doi:10.1002/ptr.5734. PMID 27747942. S2CID 12136775

Navarra M, Mannucci C, Delbò M, Calapai G. 2015. Citrus bergamia essential oil: from basic research to clinical application. Frontiers in Pharmacology. 6: 36. doi:10.3389/fphar.2015.00036. PMC 4345801. PMID 25784877

What are the 20 Immunity-Boosting Foods for Adults and Children?

Photo credit: coyot

There are mysteries which men can only guess at, which age by age they may solve only in part. Believe me, we are now on the verge of one. 

-Bram Stoker, Dracula (1897)

Immunity is an intricate system, and health is in constant change. Every person have their own unique immune characteristics that is in unending exchange with our microbiome, as well as responding to our psychosocial and environmental factors.

People often tell us to ‘boost’ our immune system through eating the right food, exercise regularly or think positively. 

There is more to know about immune system’s interconnectedness and workings, to function well, the whole system requires balance, not boosting.

A really healthy immune system depends on a balanced mix of vitamins/minerals and many other factors like normal sleep patterns or regular exercise. 

You cannot just consume a guava or fast intake of vitamin C and expect to prevent a cold or flu. 

Regular eating of whole-foods rich with certain vitamins and mineral can assist your immune system fight off illness.

With some exceptions, it is best to get your vitamins and minerals from whole foods and not depending on artificial supplements. Do you take herbal defense for immune system support supplements to boost immune system?

Right diet is the key.

The role of your diet plays an important role in keeping your immune system in good condition to shield you from toxins and infections.

What are the Vitamins and Minerals to Boost Immune System?

a) Vitamin C

b) Vitamins A

c) Vitamins D

d) Zinc

e) Selenium

Do I Need to Take Artificial Supplements to Boost Immune System?

Most people believe what the profit-oriented pharmaceutical companies tell them, that synthetic supplements will make them healthier and stronger. There is little to no evidence to prove their claims that taking vitamin supplements can boost your immune system.

Synthetic vitamin and mineral supplement are a convenient way to plug specific gaps in your diet due to deficiency. 

If you are not deficient, there is insignificant scientific evidence that it will boost your immune system than it already does at baseline and they are not going to be effective at reducing risk of infection.

However, there are some nutrients it is almost impossible to get in adequate quantities from food alone – vitamin D in particular. You can take synthetic supplements for these vitamins.

WHAT ARE THE 20 FOODS THAT BUILD UP YOUR IMMUNE SYSTEM?

What should we eat to increase immunity? These immunity-boosting foods have been confirmed in numerous nutrition studies to dramatically extend life and protect against some diseases

Prepare your meals to include these 20 powerful immune boosting foods for adult and children. 

Boiling these green vegetable substantially reduces the levels of glucosinolates, vitamins and minerals. Other cooking methods, such as steaming, microwaving, and healthy sautéing, have no significant effect on glucosinolate, vitamins and minerals levels.

Tap the links to get the easy and fast recipes for foods that build up your immune system.


20) Elderberry



The berries and flowers of elderberry are loaded with antioxidants and vitamins that will boost your immune system. They can help reduce inflammation, minimize stress, and protect your heart,

Some medical experts recommend elderberry to help prevent and ease cold and flu symptoms.


19) Turmeric



Kids should be given a lower dosage, and not for more than seven to ten days unless under the supervision of a medical care professional.

Kids under the age of two should not be given turmeric or curcumin. 

Related Immune Boosting Recipe: How to Take Turmeric? TRY Turmeric Smoothie Recipe for Overall Health


18) Eat high fiber rich foods

High fiber foods lower your cholesterol levels.

In 2017, a scientific research found that fiber is directly related with the significance of our gut microbes. An appropriate fiber diet feeds and makes these bacteria multiply or thrive. 

Related Post: How to Start a High Fiber Diet? - FAST, EASY and EFFECTIVE

What top 3 foods are highest in fiber?

a) Raspberries 

b) Barley (pearled, cooked), How to Cook Barley in JUST 15 Minutes? 10 FAST, EASY and YUMMY Recipes

c) Green peas (boiled)




Related high fiber recipe: How Do You Cook Fresh Okra? Try this 18-Minute Egyptian Mashed Okra with Beef Recipe

17) Probiotic foods like sauerkraut, miso soup, sour pickles and tempeh 



You have probably heard of probiotics, the "good" bacteria that help digestion and are found in certain foods like sauerkraut. Studies recommend that probiotics can help ease lactose intolerance.

Your gut bacteria or microbiome is directly related to your immunity and inflammation. 


16) Onions



Red onions have considerable content of anthocyanin pigments, with at least 25 different compounds identified representing 10% of total flavonoid content.

Yellow onions have the highest total flavonoid content, an amount 11 times higher than in white onions.

Shallots having the highest level of phytochemical content (polyphenols), six times the amount found in Vidalia onions.


15) Seeds (flax, chia, sesame, sunflower)

Flax seeds give you omega-3 fatty acids and they are also rich in anticancer lignans, and their mucilage lubricates and eases bowel movements.

Chia seeds are a potent source B vitamins, thiamin and niacin and a moderate source of riboflavin and folate. It contains several minerals including calcium, iron, magnesium, manganese, phosphorus, and zinc.



Sunflower seeds are exceptionally rich in vitamin E, selenium, iron, and other minerals.

Sesame seeds have the highest level of calcium of any food in the world. It is not only a potent antioxidant and free-radical scavenger, but it also regulates immune system activity.


14) Berries (all types)

Berries are loaded with antioxidants, provide many nutrients, high in fiber, may be good for your skin and help fight inflammation.



According to some recent scientific studies, found that berries contained high amounts of ellagic acid, and that black raspberries in particular had the most among berries and fruits. 

It was also found that berries also contained many other anticancer phytochemical compounds, such as a variety of anthocyanins with powerful anticancer effects.

All berries and their juices—including blueberries, blackberries, raspberries, acai berries, goji berries, elderberries, and strawberries—are considered super foods by some bloggers and vloggers  on Youtube.


RELATED IMMUNE BOOSTING SMOOTHIES:

Juices that Boost Immune System: Smoothie Shots

How to Make Easy Immune Boosting Smoothie?


13) Pomegranates



Pomegranate seeds are a premium source of dietary fiber, which is completely contained in the edible seeds. 

Pomegranate seed oil contains punicic acid, palmitic acid, stearic acid, oleic acid, and linoleic acid.


12) Mushrooms



A 100-gram amount, raw mushrooms give 22 calories and are a rich source of B vitamins, such as riboflavin, niacin and pantothenic acid, selenium and copper, and a moderate source of phosphorus, zinc and potassium. 

Raw brown mushrooms are 92% water, 4% carbohydrates, 2% protein and less than 1% fat. 

They have minimal or no Vitamin C and sodium content.


11) Garlic



Garlic contains several nutrients in rich amounts, including vitamins B6 and C, and the dietary minerals manganese and phosphorus.


10) Carrots

Carrots get its characteristic, bright orange color from ß-carotene, and lesser amounts of a-carotene, ?-carotene, lutein, and zeaxanthin.



a- and ß-carotenes are partly metabolized into vitamin A.

Carrots can provides more than 100% of the Daily Value per 100 g serving of carrots. It can also a potent source of vitamin K and vitamin B6.


9) Green lettuce



Leafy vegetables like green lettuce are a good choice for a healthful diet because they do not contain cholesterol and are naturally low in calories and sodium.

Green lettuce can be year-round sources of vitamin A, vitamin C, and other nutrients.

Green lettuce contains Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and phytonutrients. 


8) Watercress



A 100-gram serving of raw watercress provides only 11 calories. Watercress is 95% water and is a good source of protein, fat, and dietary fiber. 

It is rich in vitamin K, and contains significant amounts of vitamin A, vitamin C, riboflavin, vitamin B6, calcium, and manganese. As a cruciferous vegetable, watercress contains isothiocyanates.

Related Post: 12 BEST Whole Food Plant Based Diet Recipes Books


7) Arugula



Arugula is a nutrient-dense vegetable that is high in fiber and phytochemicals. It is low in sugar, calories, carbohydrates, and fat. 

Arugula is a lesser-known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family.


6) Mustard greens



Mustard greens are 92% water, 4.5% carbohydrates, 2.6% protein and 0.5% fat. It can provide 20% or more of the Daily Value of vitamins A, C, and K. Mustard greens are a moderate source of vitamin E and calcium. 


5) Collards

A 100-gram serving of cooked collard greens provides only 33 calories.

Like kale, collard greens contain high amounts of vitamin K.

Raw collard greens are 90% water, 6% carbohydrates, 3% protein, and contain negligible fat. 

Collard greens are high-quality source of vitamin A, vitamin C, and manganese, and moderate sources of calcium and vitamin B6. 


Related Post: 11 Tips to Live a Healthy Life: The Most Effective Ways to Live Longer


4) Cabbage

Cabbage is a superior source of vitamin K, vitamin C and dietary fiber. Scientific studies on cruciferous vegetables, including cabbage found that it could lower the risk against colon cancer. 



Cabbage is a source of indole-3-carbinol, a chemical under basic research for its beneficial health possible properties.


3) Brussels sprouts



This cruciferous vegetable is a natural source of the glucosinolates and isothiocyanates. 


2) Broccoli



Broccoli is loaded vitamin C and vitamin K. Contents of its characteristic sulfur-containing glucosinolate compounds, isothiocyanates and sulforaphane.


1) Kale



Raw kale provides 49 calories and a hefty amount of vitamin K.

Kale is an excellent source of the carotenoids, lutein and zeaxanthin. Kale has glucosinolate compounds, such as glucoraphanin, which help in the formation of sulforaphane, a compound under preliminary research for its potential to affect human health. 

RELATED KALE RECIPES:

How to Make Portuguese Kale Soup- Anthony Bourdain Cookbook Recipes

How to Prepare Kale Chips Easily? Best Kale Chips Recipes

HOW CAN I BOOST MY IMMUNE SYSTEM FAST?

These are the healthy ways to strengthen your immune system fast:

1) Eat a diet high in fruits and vegetables. Eat until you are 80% full, How to Enjoy the Recommended Daily Serving of Fruits and Vegetables

2) Get adequate sleep. Eight hours of sleep is enough. Sleep before ten PM.

3) Exercise regularly. Exercise scientist recommends twenty-minute high intensity interval training. You do not have to waste one hour every day.

4) Don't smoke. Weed? 

5) Maintain a healthy weight.

6) If you drink alcohol, drink only in moderation. Try red wine because it contains resveratrol. Try Cannonau Wine!

Cannonau di Sardegna Wine- Cannonau di Sardegna is a red wine from the Italian island of Sardinia. It is made from Cannonau, the local name for the Grenache – one of Sardinia's most successful wine grapes.

7) Take the correct steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly. Avoid close physical contact with person of communicable disease. Don’t have sex with infected person.

8) Try to minimize stress. Learn meditation.

9) Get vaccinated



REFERENCES:

Jenna Macciochi PhD. 2020. Immunity: The Science of Staying Well?The Definitive Guide to Caring for Your Immune System, 1 edition. Series: Eat for Life. The Experiment. ISBN-13: 978-1615197507, https://amzn.to/2WDNTNN

Joel Fuhrman. 2011. Super Immunity The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free. Harper One. ISBN-13: 978-0062080639https://amzn.to/363ZkRK

Philip C. Calder (Editor), Anil D. Kulkarni (Editor). 2017. Nutrition, Immunity, and Infection, 1st Edition. CRC Press. ISBN-13: 978-1482253979, https://amzn.to/2z5duWR

Juices that Boost Immune System: Smoothie Shots

Try Smoothie Shots! Juices that boost immune system 

When virus or flu season comes around the corner, this citrus smoothie shots is delicious than a virus or flu shot. What you need are drinks to boost immune system fast like smoothie shots.


YIELDS: 2 CUPS

INGREDIENTS 

2 medium grapefruits, peeled
2 Valencia oranges, peeled
2 Mineola tangelos, peeled
1 small lime, quartered
2 pomegranates, peeled; white pith removed


PREPARATION PROCEDURE:

1) Process the grapefruit and oranges through an electronic juicer according to the manufacturer’s directions.

2) Add the tangeloes and the lime.

3) Add the pomegranate seeds.

4) Stir the juice to combine the ingredients and serve immediately.


Related Posts:

Ultimate List of Foods to Boost Immunity Quickly

How to Prepare Beetroot Juice Fast and Easy

Juices that Boost Immune System: Smoothie Shots- CALORIE COUNTER

NUTRIENTS PER SERVING: 

Calories: 636 
Fat: 5.8g 
Protein: 12g 
Sodium: 14mg 
Carbohydrates: 153g 
Sugar: 92g

What are the benefits of eating grapefruit?

1) Eating grapefruit may improve heart health. 

2) It may boost your immune system. 

3) It has been shown to help weight loss. 

4) It is low in calories, yet high in essential nutrients. 

5) May induce appetite control. 

6) Grapefruit may help prevent insulin resistance and diabetes. 

7) May reduce the risk of kidney stones.

8) It is high in potent antioxidants. 



REFERENCE:

Teresa Kennedy. 2013. The Everything Giant Book of Juicing: Includes Vegetable Super Juice, Mango Pear Punch, Ginger Zinger, Super Immunity Booster, Blueberry Citrus Juice And Hundreds More! Adams Media. ISBN-13: 978-1440557859. ASIN: 1440557853

3 Yummy Ways to Prepare Beetroot Juice Fast and Easy

(4-minute skim reading)

😍 PREWORKOUT 😍 POSTWORKOUT 😍 GLUTEN FREE 😎 DAIRY FREE 😄 VEGAN

This is how to prepare beetroot juice fast using a blender, a juicer and a traditional juicing method.

If you are into Youtube videos, at the end of this article I embedded a video tutorial on “how to make beetroot juice without a juicer or blender” easily.

Nutrition supplement companies have formulated bestselling beet powders, concentrated juice shots and chewable soft supplements to sell to athletes. On the other hand, some scientist and vegan purists think you get the greatest benefit from consuming natural organic beets fresh from the ground.

What Does Beets Do to your Body?

Benefit of nitrous oxide. Beet juice is an athlete’s “performance- enhancing drug” because they have been clinically shown to increase oxygen and blood flow to the muscles, thus helping to increase athletic performance.

Beets are low in calories and a great source of nutrients, including vitamin C, potassium, antioxidants, folate and fiber. Beets are naturally packed with nitrates and pigments that may help lower blood pressure, improve athletic performance and have anti-inflammatory benefit.

The body converts nitrates to nitric oxide, which aids with blood flow. Some elite athletes drink fresh beet juice before an intense workout or high-level competition.

Nitric oxide (nitrogen oxide or nitrogen monoxide) is a colorless gas with the formula NO. It is one of the primary oxides of nitrogen. Nitric oxide should not be confused with nitrous oxide (N2O), an anesthetic, or with nitrogen dioxide (NO2), a brown gas and foremost air pollutant.

About 2 cups (500 ml) of beet juice is the optimum amount to consume. Other good sources of natural nitrates are celery, Chinese cabbage, lettuce, radishes and spinach. Cooking reduces some of the nitrates, so eating the vegetables raw is best option.

How to Make Beetroot Juice with a Blender or Juicer?

This quick and easy “beetroot juice recipe” is a good substitute for pasteurized beet juice or nitric oxide supplements. Beets are delicious and versatile, fitting well into your preferred diet.

Servings: For 2 awesome people

BEETROOT JUICE INGREDIENTS:

1 medium beet
1 carrot
¼ lemon, peeled
2 celery stalks
2 teaspoons (4 g) fresh ginger, chopped


PREPARATION PROCEDURE:

1) Wash the beets, carrot, and celery stalks well, removing any dried dirt or mud from their surface.

2) Cut the beets and carrots into quarters. You can save and use the greens as well or discard them.

3) How do you make beetroot juice using a blender? Juice all ingredients in a juicer, or place them in a high performance blender and blend until smooth.

4) How do you make beetroot juice using a juicer? Turn on the juicer and push the pieces of beet into it one at a time until you have the amount of juice you desire.


Blending Tips:

a) Add ½ cup (118 ml) water if using a blender.

b) For some nutritionist or dietician, blending is better than juicing because of high fiber content compared to juicing. In addition, blended drinks have more nutrients due to the inclusion of pulp, not just water content.


Other Health Related EASY Recipes:

Homemade Post Workout and Sports Recovery Drink Recipe - Sweet Potato Recipes

How to Make Bieler's Broth for Restoration and Cleansing?

Ultimate List of Foods to Boost Immunity Quickly

BEETROOT JUICE HEALTH FACTS

Can I Drink Beet Juice Everyday?

In some scientific studies, drinking about 2 cups of beet juice daily or taking nitrate capsules or powder lowered blood pressure in healthy adults. People who drank beet juice for 6 days had better stamina during intense exercise.

What Happens if I Drink Carrot and Beetroot Juice Daily?

Benefits of beetroot juice and carrot juice: Beetroot juice and carrot juice makes for a great detoxifier due to the presence of betaine in beets that aids maintain healthy liver function. This juice helps improve blood flow as beets have high nitric oxide content.

Carrot juice also helps expel toxins from the body effectively.

What is the Right Time to Drink Beetroot Juice?

Benefits of drinking beetroot juice first thing in the morning: My dietician and physician suggested that it is best to drink beetroot juice early morning or one hour before your breakfast. Drink at least 200 ml glass of beetroot juice every day to get all its benefits to your health.

A benefit of drinking beetroot juice first thing in the morning is that it will help you start your day hydrated and set the tone for drinking plenty of fluids throughout the day.

How Long Does it Take for a Glass of Beet Juice to Lower Blood Pressure?

A cup of beet juice has approximately the same nitrate content as two whole medium-sized beets. The beet juice can decrease your blood pressure by about 10 millimeters of mercury (mm Hg). The peak drop occurring 3 to 6 hours after you drank the juice.

Does Nitric Oxide Help Sexually or in Erectile Dysfunction?

Beet juice benefits: Nitric oxide in beets is beneficial for physical activity like having sex or masturbation. Nitric oxide supports the blood vessels and increase blood flow in your penis to prolong and harden you erection.

Nitric oxide one of the most important molecules for penis blood vessel health and proper function. It is a vasodilator, meaning it relaxes the inner muscles of your penis blood vessels, causing the vessels to widen. Thus, nitric oxide increases blood flow in your penis and balls.

Are Beets Anti inflammatory?

Beets (Beetroot juice, beet juice) contain a nutrient called betaine, which has been revealed to decrease risk for inflammation.

Is Beet Juice Good for Your Liver?

Beetroot juice has conventionally been used as a medication to stimulate liver enzymes and boost bile, which aids the liver's detox function.

It is high in betalain and other compounds that have been shown to lessen inflammation in the liver. To protect against oxidative stress and reduce the risk of liver damage.

What are the Side Effects of Beet Juice? Why do Beets Turn Urine Red?

Side effects of beet juice. Drinking beetroot juice frequently can change the color of your urine and feces due to the natural pigments in beets. The compounds give beets their red color that can also result to red-colored urine.

The unusual effect of beets is called “beeturia,” or a red coloration of urine or crap, after ingestion.

(click picture to ENLARGE)

Most people experience beeturia to some degree, but only in a percentage of people were their concentrations high enough to cause a visible red or purple coloration.

These color changes are temporary and not a reason for concern. This condition is not something that affects just anyone who eats beets. Does not affect all the people who consume beets.

The deep red appearance of beets is due to the existence of a group of compounds called betacyanins.

Another group of compounds present are the betaxanthins. These have a yellow color in isolation, and are present in lower concentrations than the betacyanins.

Betacyanins can cause beeturia because they do not break down in the digestive systems of some people. Some of the unmetabolized compound may stay in the colon and wind up giving the amusing effect of purple shit or piss.

It is possible that the breakdown of these compounds could also be influenced by genetic factors.

In another interesting assumption, beeturia has been potentially linked to being an early indicator of hemochromatosis (over accumulation of iron in the body).

How to Make Beetroot Juice Without a Juicer or Blender?

This is how to make beet juice for high blood pressure. This is the traditional preparation of beetroot juice at home before blender or electric juicer was invented.

MATERIALS:

Grater
Bowl
Spoon
Plastic or rubber gloves
Ultra fine muslin cloths, Gauze or cotton cloth or fabric


TRADITIONAL JUICING METHOD:

1) Wash beets until free of dirt.

2) Grate the beets directly into the bowl. Use gloves to prevent hand discoloration. Grate the beets without peeling it. The finer you grate the beetroot, the more juice you will get.

3) Filter the grated beetroot using the ultra fine muslin cloths by squeezing it firmly.

Watch Video on how to prepare beetroot juice (4:43 minute long): How to Make Beetroot Juice Without a Juicer or Blender?

REFERENCES:

Andy Brunning. 2016. Why Does Asparagus Make Your Pee Smell?: Fascinating Food Trivia Explained with Science. Ulysses Press. ISBN-13: 978-1612435510. https://amzn.to/2QQgZoP

Tara Mardigan R.D. and Kate Weiler C.H.C. 2015. Real Fit Kitchen: Fuel Your Body, Improve Energy, and Increase Strength with Every Meal. Fair Winds Press. ISBN-13: 978-1592336906. https://amzn.to/2MZEr20

12 BEST Whole Food Plant Based Diet Recipes Books

(6 minutes skim reading)

If you were nudge by documentaries such as Fork Over Knives, Fasting and Game Changers into living a healthy lifestyle. Still searching for the best whole food plant based recipes book this list is for you. The health benefits of a plant-based diet are at your fingertips in these all-inclusive cookbooks.

However, if you are on the other side of spectrum, still denying the science behind climate change (emissions from the animal agricultural sector surpass those of the transportation sector) and negative health effects of eating red meat. Try eating only plant-based foods, even just 1 day in a week.


How to Avoid Being a Junk Food Vegetarian?

Eating whole food plant based dish does not mean that you eat French fries every day. Recent scientific research suggests that the quality of plant-based food matters when it comes to health benefits. Eat vegetables, yes; French fries, no.

GIF Credit: The Bachelorette

Healthful plant foods include whole grains, vegetables, fruits, nuts, legumes, some vegetable oils, and tea or coffee. Less healthful ones include fruit juices, pasta, refined grains, sweetened beverages, potato chips, sweets, and desserts.

Try incorporating more fruits, vegetables, and whole grains into your meals.


How to Butcher Vegetables Fast?

Most home cooks think that preparing vegetable as a tedious tasks and a barrier to cooking veggie-heavy meal. However, do not worry, chopping up vegetables and making daily home cooked meals becomes a quick habit.

If you ever wanted to know how to slaughter a squash or eviscerate a broccoli, here is where you start. You need to download this book, How to Select, Prep, Slice, Dice, and Masterfully Cook Vegetables from Artichokes to Zucchini

via GIPHY

You will learn easy knife skills needed to break down a whole garden of vegetables efficiently enough for very dinner. The book is a butchery bible and vegetable boot camp all in one.


How the Whole Food Plant Based Diet Recipes Books were Selected?

My main criteria for selecting the best “whole food plant based diet recipes book” is that it has many quick easy recipes, affordable ingredients and it will teach you how to cook in the most healthful delicious ways. They are best selling, top rated and affordable on Amazon.com.

12 BEST Whole Food Plant Based (WFPB) Diet Recipes Books: REVIEW

Listed below are cookbooks to help you find recipe options to match your busy life style. It will assist you cook vegetarian meal super delicious and practically stress-free.

These are must have cookbooks for busy home cooks or beginners. With this cookbook selection, you will never have to worry about Whole Food Plant Based (WFPB) Diet Recipes again.

Check out the listed items for a few seconds to see what it looks like. Don’t miss out! Tap or click on the blue link to get detailed information on the product. One of these books is a good gift for yourself or loved ones.


12) Forks Over Knives? The Cook book: Over300 Recipes for Plant-Based Eating All Through the Year

New York Times Bestseller

A whole-food, plant-based diet that has never been easier or tastier. Learn to cook the Forks Over Knives way with more than 300 recipes for every day of the week.

The original recipes in this book are versatile, simple to prepare and, most important, tasty.


11) Plant-Based Cookbook: Good for Your Heart, Your Health, and Your Life; 200 Whole-food Recipes

It is a great cook book with eye candy photos, great instruction and easy cooking tactics for a home cook.

It includes 200 satisfying and "whole-food” delicious meatless, dairy-free recipes plus everything you need to know how to transition easily to a plant-based diet.


10) Vegetable Literacy: Cooking and Gardening with Twelve Families from the Edible Plant Kingdom, with over 300 Deliciously Simple Recipes: A Cookbook

View on Amazon.com

This recipes book is wonderful. It is Deborah Madison’s most exciting and innovative book.

Vegetable Literacy will shift the way both home and professional cooks think about the relationship between ingredients, and vegetables in particular. The recipes are relatively simple, clearly written, and very tasty.

If you buy your produce from the grocery store, you will find a lot of great recipes and a lot of information on unfamiliar edible plants, beans, herbs, grasses, grains and vegetables

The “whole food plant based diet recipes book” reveals the surprising relationships between vegetables, herbs, and edible flowers within the same botanical families. How understanding these genetic connections can help home cooks see everyday vegetables in new perspective.

Comprehensive and exhaustive, this new cookbook surveys the world of edible plant products in rigorous scientific groupings. Both text and color photographs educate readers to discover correlations and kinships and to explore how recipes adapt to encompass related ingredients.

The cookbook shows you that vegetables within the same family can be used interchangeably in cooking because of their shared characteristics.

This cook book is going to get a lot of use in your kitchen.


9) Click to view on Amazon.com… How to Cook Everything Vegetarian: Completely Revised Tenth Anniversary Edition

This cookbook was completely improved over the older edition, and has nice many food photos as well. The layout and presentation of information is clear and easy to read and understand.

It really does explain practically everything a cook especially a newbie would need to know to manage effectively in a kitchen.

I also like that many of the recipes are vegetarian versions of things that usually contain meat, so the focus is on delicious, fresh, plant-based ingredients, rather than often-disappointing meat substitutes.

It includes a huge range of easy recipes, many of which include suggested substitutions that add both variety and flexibility. The recipes generally use ingredients that are easy to find, and many are quick enough to pull together after work.

If you are wondering how you are going to keep that promise to yourself about eating less meat every day, give this cookbook a try. If you love someone who is clueless about cooking, this is a good starter book.


8) V is for Vegetables: Inspired Recipes and Techniques for Home Cooks -- from Artichokes to Zucchini

James Beard Award winner for Vegetable-Based Cooking

ONE OF THE BEST COOKBOOKS OF THE YEAR in 2015 The Atlantic, Cooking Light, Chicago Tribune, The Daily Meal, Food + Wine, Food Republic, Los Angeles Times, Newsday, NPR, Washington Post

Written for the home cook and featuring both vegetarian and non-vegetarian selections.

 The vegetarian cookbook offering ingenious flavor and texture combinations to perk up even mainstays like broccoli and carrots.


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7) Vegetables Illustrated: An Inspiring Guide with 700+ Kitchen-Tested Recipes by America’s Test Kitchen

America’s Test Kitchen is renowned for its top-rated television shows with more than 4 million weekly public television viewers, magazines, bestselling cookbooks, websites, and a reputable cooking school.

The highly regarded and recognizable brands of America’s Test Kitchen, Cook’s Illustrated, and Cook’s Country are the work of over 60 passionate chefs based in Boston, Massachusetts, who put ingredients, recipes and cookware equipment through objective, rigorous testing to identify the very best.

This cookbook has more than 700 kitchen-tested recipes for every cook, every vegetable, and every season. It organizes everything according to each vegetable. Each vegetable has some different techniques for cooking.

This cookbook's tips, techniques, and "kitchen secrets" are a wonderful way to start.

Each page is jam packed with recipes with only a short paragraph “Why this recipe works” heading up every recipe.


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6) The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts? and the Rest of Your Life

Sports Illustrated Best Health and Wellness Book of 2017

Plant-powered recipes to power you, perform better, recover faster and feel great. It is a practical, whole food plant-based diet recipes book designed for busy athletes.

Based on proven medical science, the book elucidates a pathway that can help you enjoy more stamina, strength, and vitality while fighting obesity, heart disease, diabetes, and cancer. Human can excel on a 100 % whole- plant diet.

The No Meat Athlete Cookbook provides an incredible array of practical whole-food recipes. It is loaded with easy recipes with accessible ingredients, fast cooking techniques and flexibility for certain dietary restrictions such as no oil and gluten- free.

This cookbook has many appetizing photos of the foods. Filled with helpful advice for anybody interested in eating and living better, whether you ’re a long time vegan or just curious about healthier food .

I highly recommend this cookbook for active people and athletes at every level who want to perform at their best while protecting themselves from disease with whole plant- based foods.


5) Tap or Click… Superfood Smoothies: 100 Delicious, Energizing & Nutrient-dense Recipes (Julie Morris's Superfoods)

Everyone loves smoothies because it is better than juicing based on reliable scientific studies.

Power up your blender with New York Times bestselling author Julie Morris for a quick energy boost, a gentle cleanse, and a healthier lifestyle.

If you have the internet and know how to use a Google search, you can find ingredients listed in the recipe book easily. It is true that many of the ingredients Morris recommends are classy (maca and maqui powders), but she includes a substitution table near the back of the book. So for example, if you cannot afford hemp seeds or just do not want to wait for them to ship across the country, you can use sunflower seeds from your local super market instead.


4) At Home in the Whole Food Kitchen: Celebrating the Art of Eating Well

James Beard Award Winner (Vegetarian)

International Association of Culinary Professionals (IACP) Award Winner (Healthy Eating)

This book is a true "whole foods plant-based" recipe book unlike other books that claim to be. You will not find annoying ingredients like ketchup, Veganaise, BBQ sauce, panko, canned this or that. It’s all clean food.

With her love of whole food and knowledge as a chef, Amy Chaplin has written a cookbook that will inspire you to eat well at every meal.

Amy Chaplin has worked as a vegetarian chef for over twenty years. She is the former executive chef of New York’s well-known vegan restaurant Angelica Kitchen (permanently closed). She is a recipe developer, a teacher, and a private chef whose clients include Natalie Portman and Liv Tyler.

Amy’s delicious vegan and vegetarian gastronomy has appeared in numerous publications, including Martha Stewart Living, Whole Living, Vogue, New York magazine, the Guardian, and Fitness.

With 300 pages worth of tasty recipes and 60 plus pages on pantry, secret techniques and resources, not to mention the lovely photography, and the caring, conversational writing style.

This really is one of the best cookbooks I have come across no matter how you define your eating style.


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3) The China Study All-Star Collection: Whole Food, Plant-Based Recipes from Your Favorite Vegan Chefs

View on Amazon.com

Of my entire favorite “whole food plant-based diet recipes book”, so far, this is the one I use the most. It has easy recipes by several well-known vegetarian advocates.

It contains recipes from authors I am already familiar with like: Del Sroufe, Dreena Burton, Lindsay Nixon, and Ani Phyo.

There is something in here for everyday of the week based on your time and availability, as well as your cooking abilities.

This is a well-rounded cookbook containing many gluten free, soy free, raw and cooked options. There is everything from breakfasts, burgers, appetizers, baked goods, tacos, and desserts (in addition to soups, salads, sides and entrees).

Nearly every recipe is accompanied with a beautiful photograph. Simple, fast recipes for days you just want a healthy meal on the table quickly and slightly more complicated recipes you would like to tackle on a weekend. There are also tips and variations for many recipes.

This cookbook has a broad variety and you do not see the same recipes that are repeated in most plant-based cookbooks. Certainly, there is something to appeal to everyone.


2) Buy Now Click… Six Seasons: A New Way with Vegetables

Winner, James Beard Award for Best Book in Vegetable-Focused Cooking

Named a Best Cookbook of the Year by the Wall Street Journal, The Atlantic, Bon Appétit, Food Network Magazine, Every Day with Rachael Ray, USA Today, Seattle Times, Milwaukee Journal- Sentinel, Library Journal, Eater, and more.

Joshua McFadden has packed this cookbook with wonderful sauces and vinaigrettes. He also makes valuable and practical recommendations of his favorite flavor enhancers.

The most exciting approach to home cooking with many delicious and easy recipes in one cookbook. Divided into six seasons rather than the traditional four, a more accurate reflection of what is happening in the field. The recipe book encourages readers to embrace what he calls ‘the joyful ride of eating with the seasons’.

He shows you necessary cooking techniques that can help you become better at preparing seasonal and local vegetables. Yummy vegetable recipes range from brightly colored raw and cooked salads to indulgent appetizers and baked goods.

Home cooks will learn how to bring out the best in every fresh vegetable.

Once you start following Joshua McFadden's recipes it will change the way you think about flavor combinations and textures, and in time you will become more inventive yourself.


1) Plenty: Vibrant Vegetable Recipes from London's Ottolenghi (Tap or click the link to know more)

The Amazon.com best-selling vegetarian recipes book that launched Yotam Ottolenghi as an international celebrity chef.

The cooking procedures are well written that beginning home cooks will have no problem making most of these vegetable recipes.

The cookbook have 120 vegetarian recipes from Yotam Ottolenghi featuring stimulating flavors and fresh combinations that will become favorites for foodies and health-conscious person looking for a brilliant take on vegetables.

It is among the most generous and lavish nonmeat cookbooks ever produced, one that instantly reminds you that you don't need meat to produce over-the-top meal or dinner.


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How the Whole Food Plant Based Diet Recipes Books were Ranked and Reviewed?

The best plant based cookbooks for beginners were chosen/reviewed because they are best selling and top rated. The vegetarian cookbooks were selected from other hundreds of cookbooks sold on Amazon.com.

The cookbooks were selected using meta-analysis of raw data mined (Python was used- web scraping/data mining) from Amazon reviews and popularity rating, Google SERP’s (search engine results page), Pinterest/Twitter/Goodreads, Eat Your Books, Facebook likes (reviews) and other sources (like forums and friends recommendations).

The cookbooks were purchased or borrowed from the library and compared. Some recipes are recreated and tested in our home kitchen but not all of them.


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