Is Rosemary Paleo?

Short Answer:

Yes, Rosemary is Paleo!is rosemary paleo

Rosemary Overview

Rosemary is one of the most common herbs used in cooking. It is a woody, aromatic, evergreen herb with needle-like leaves similar to hemlock. This herb is native to Mediterranean and is used as flavoring in dishes and as stuffing for meats like lamb, pork, chicken and turkey. It is commonly used in grilled meats and in chocolate desserts. Rosemary can be used dried or fresh. It has a somehow astringent, bitter taste but its aromatic, piny scent complements with almost any dish.

Together with mint, rosemary belongs to the Lamicaceae family. Rosemary is one of those herbs that have multiple purposes. Aside from its culinary use, rosemary extracts are used for skin application to treat skin disorders. Rosemary essential oil is also used as preservative in the food industry.

Health Benefits of Rosemary

The pleasant fragrance of rosemary herb makes it indispensible in every kitchen. Rosemary contains vitamins, minerals, antioxidants and phytonutrients that have wide range of health benefits. It is a good source of calcium, vitamins A, C and B6, manganese, potassium and iron.

Although rosemary herbs are only consumed in small amounts, regular incorporation in meals will allow deriving accumulation of its benefits. Rosemary has also been used as remedy to alleviate muscle pain, improve memory and boost immune system.

  1. Improve cognitive health memory. Rosemary contains rosmarinic acid, a compound known to improve long term memory. Rosemary is also known to boost cognitive function, improving memory and focus.
  2. Fights fatigue and stress. Carnosol is a compound unique to rosemary. It fights fatigue by eliminating enegy-sapping toxins from the body. It also protects the brain cells from free radicals. The aroma of rosemary alone can help improve mood and relax the mind, relieving stress.
  3. Anti-inflammatory, antibacterial and anti-cancer properties. Another quality of rosmarinic acid is that it has antibacterial properties. Rosemary also contains essential oils cineol, camphene, borneol, bornyl acetate and a-pinene which are also known to have anti-inflammatory and anti-cancer characteristics. Carnosol is an anti-inflammatory compound in rosemary that can reduce inflammation of the muscles, joints and blood vessels. This is an effective treatment for high blood pressure, gout and arthritis.
  4. Boost immune system. The anti-inflammatory and antioxidant nature of rosemary can protect against diseases that can harm the immune system and damage the body.
  5. Digestive support. Rosemary has antibacterial properties that can fight against bacteria such as H.pylori common in the stomach and causes growth of stomach ulcers. Traditionally, rosemary has been used as remedy for indigestion, bloating, diarrhea and constipation.
  6. Pain reliever. Rosemary is also used as analgesic. It has been used to relieve pain such as headaches and migraines.
  7. Blood flow stimulant. Rosemary in nature can act as a stimulant, boosting the production of red blood cells and regulating blood flow
  8. Promotes eye health. Another health benefit of carnosol in rosemary is it promotes eye health by protecting the retina from macular degeneration.
  9. Freshens breath. Rosemary has antibacterial properties that make it a good breath freshener alternative and improve oral health.

Selection and Storage

It is always best to choose fresh rosemary herbs for superior quality and subtle flavor. Fresh rosemary herbs should be stored in clean plastic bags inside the refrigerator. Dried rosemary should be kept in airtight container and placed in a cool, dark, dry storage to keep it fresh for months.

What Experts Say About Basil

“Rosemary-infused olive oildisplayed the strongest resistance to oxidative damage and rancidity, beating out herbs such as thyme, lemon, and basil (although both thyme and lemon improved stability, too).” – Mark Sisson

All you ever wanted to know about Fennel and Paleo

Mark’s Daily Apple. 6 Common Herbs and Why You Should Eat Them (Hint: They Don’t Just Taste Good)

Mark’s Daily Apple. Top 10 Favorite Herbs and Spices

The Paleo Diet.  Rosemary Tomato Pork Ribs

Paleo Porn. Is Rosemary Paleo?

Medical News Today. Rosemary: Health Benefits, Precautions, Drug Interactions

Organic Facts. Health Benefits of Rosemary

The Wold’s Healthiest Foods. Rosemary

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photo credit: yummysmellsca Rosemary

Are Herbs Paleo?

Short Answer:

Yes, Herbs are Paleo!are herbs paleo

Nature’s Super Foods

Herbs are the leafy greens or the flowering parts of plants. They are commonly used as food, flavoring, perfume and medicine. In culinary, herbs are used in small amounts to provide flavor and aroma, unlike common vegetables which are used as substance to food.

Herbs are truly nature’s super foods. They are nutrient-dense, calorie-free and have amazing benefits. The incredible taste and aroma of herbs make Paleo diet recipes nutritious and appetizing.

Some popular herbs used in cooking are cilantro, thyme, oregano, mint, rosemary and basil.

Health Benefits of Herbs

Herbs have numerous benefits and uses. Herbs contain nutrients that are known to boost brain function, speed up healing, maintain healthy skin, support anti-aging and improve overall health. Because most herbs are high in antioxidant levels, they can help fight against cancer by protecting the body from the dangerous effects of oxidative stress. The antioxidants in herbs can also protect against microbes. Some herbs are used as remedy for toothaches, nausea, upset stomach and more.

Some herbs are used to make extracts. An example is peppermint which can be an effective treatment for digestive problems such as IBS.

Top 9 Paleo Herbs

There are many different kinds of herbs and the most popular ones are the healthiest.


Rosemary is one of the most common herbs around. It has a strong pine flavor normally used on grilling meats and chocolate desserts. It is very versatile that it can go well with almost any dish and has amazing health properties including its ability to boost brain function. Rosemary contains a compound called rosmarinic acid that is responsible in improving long-term memory. It also contains carnosol, a nutrient that help fight fatigue.


This herb has a robust taste and can either be used fresh or dried to add flavor to soups, vegetables and meats. Oregano is common is Mediterranean and Mexican cuisine. It contains high levels of antioxidants, and is known for its antibacterial properties, that can help kill bacteria such as E.coli. The antioxidants found in oregano has the ability to reduce formation of carcinogenic compounds in meat.


Mint has a warm, fresh, aromatic and sweet flavor. It is often used in teas, beverages and ice creams and as garnish for certain dishes. Not all people are fond of using it in dishes because of its cool aftertaste (this is true for spearmint) but mint has qualities that are beneficial for health. Mint is commonly used to combat nausea. It has anti-inflammatory properties that helps soothe headaches, coughs and colds and even skin irritations.


Thyme is an evergreen herb known for its, culinary, medicinal and ornamental uses. It contains high levels of antioxidants that fight against free radicals, slowing the aging process and protecting against certain diseases. It is also used to treat respiratory problems. Thyme is also used as antiseptic. Compared to other herbs, thyme retains its flavor on drying.


Basil is another culinary herb known as king of herbs. It is commonly used fresh in most recipes because cooking can destroy its flavor. It is one of the main ingredients of pesto. Its taste is distinct so it is not commonly used in most dishes. But basil is an excellent source of nutrients that can help bosst immunity. It is one of the few herbs that contain omega-3 fatty acids that have brain and heart health benefits. Basil, like other herbs, is rich in antioxidants that can aid in reducing risk of tumor growth.


This herb has a similar taste to anise, licorice, mint and pine and is particularly used as a flavoring for chicken and seafood. Tarragon contains rutin which is known to help lower cholesterol levels by boosting circulation and reducing plaque in the arteries.


Cilantro has a light, fresh flavor and is often used fresh rather than dried. It is a regular in Mexican and Indian cuisine and has a good use in marinades for meat grilling. It can work well with salad, salsa and smoothies. Cilantro is known for its ability to maintain blood sugar level. Its antioxidants have anti-inflammatory and antibacterial properties.

Bay Leaf

Bay leaf has a woody taste which makes it a staple for soups, stews, sauces and pot roasts. It is a natural pain reliever herb that can treat headaches and migraines. This is because of the compound present in it called eugenol, a natural anesthetic.


Sage is listed as one of the essential herbs together with rosemary and thyme. It has a savory and slight peppery taste common is European dishes. Sage contains phytonutrients that supports memory function. It also contains rosmarinic acid like rosemary, which can protect agains oxidative damage.

Is there Any Concern with Herbs?

There are no concerns with usage of herbs in the Paleo diet. Unlike vegetables, herbs are usually consumed in small amounts, most often as flavoring. But do not underestimate the power of herbs as they are all-natural, healthy plant foods. They make a great addition to dishes and provide benefits that can help achieve the body’s optimal health.

What Experts Say About Herbs

“Besides adding flavor and protecting against microbes, herbs, spices, and extracts provide outstanding levels of antioxidants – some of the highest values found in any food.” – Mark Sisson

All you ever wanted to know about Herbs and Paleo

Mark’s Daily Apple. Top 10 Favorite Herbs and Spices

Robb Wolf. The Paleo Table: 8 herbs & spices you should get to know

Ultimate Paleo Guide. Are Herbs Paleo?

Paleo Leap. Cooking with Fresh Herbs: The Hows and Whys

Primal Pal. 10 Awesome Herbs and Spices to Add Flavor to Your Paleo Recipes

Paleo Hacks. 5 Paleo Super Herbs You Should Be Eating

Paleo Diet News. Spices and Herbs for the Paleo Diet

Mark’s Daily Apple. 6 Common Herbs and Why You Should Eat Them (Hint: They Don’t Just Taste Good)

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photo credit: Spices and herbs used in indian cooking

Is Chili Pepper Paleo?

Short Answer:

Yes, Chili Pepper is Paleo!is chili pepper paleo

Red Hot Chili Peppers

Similar to bell pepper, chilli pepper is another fruit of the Capsicum plant and a member of the nightshade family. Chili pepper originated from the America and has been part of the human for thousands of years ago.

Chilis are usually red or green in color and the inside has a pod that contains numerous, circular, tiny, cream seeds.  Its strong spicy taste come from the compound called capsaicin. The hotter the pepper, the higher amounts of capsaicin it contains. There are hundreds of varieties of chilli peppers depending in size, shape, color, flavor and level of spiciness. Some of the popular ones are Anaheim, cayenne, chipotle, habanero, and jalapeno.

Chili pepper is a popular spice and is available all year round. It adds a zesty flavor to a lot of dishes.

Nutrition Facts on Chili Pepper

Despite the fierce, hot taste of chilli pepper, it contains loads of vitamins, minerals and antioxidants that functions to support body health. Chili pepper is packed with vitamins A, B and C. It is significantly high in potassium, magnesium and iron.

Chilli pepper also contains important nutrients such as capsaicin, beta-carotenes, lutein and zeaxanthin which have surprising health benefits. This Paleo food is low in saturated fats and calories.

Health Benefits of Chili Pepper

Chili peppers are exceptionally healthy for and it can offer a number of health benefits.

Antioxidant and Anti-Inflammatory Properties

The capsaicin compound responsible for the strong hot taste of chilli pepper has anti-inflammatory benefits that can relieve inflammation related illnesses such as migraine and arthritis. According to studies, capsaicin-rich foods are effective in treating arthritis, psoriasis and diabetic neuropathy.

Chili pepper contains antioxidants and flavanoids like vitamin A, beta carotene, lutein and zeaxanthin that can help protect the body from serious effects of free radicals. These powerful antioxidants have benefits beyond cancer prevention.

Cardiovascular Health

In addition to the anti-inflammatory properties of capsaicin, it can also protect the heart by reducing cholesterol levels. It can also assist in dissolving fibrin, a component that results to blood clotting. The significant amounts of vitamins A and C in chilli pepper can help strengthen the blood vessels. Potassium is another main component of chilli pepper that can regulate blood pressure levels.

Anti Cancer Properties

According to research published in Cancer Research, not only that capsaicin has anti-inflammatory properties, this too can protect against prostate cancer.

Pain Reliever

Capsaicin has been used as an analgesic or pain reliever and now known to be a an effective treatment for osteoarthritis pain.

Relieves Congestion

One more benefit of capsaicin in chilli peppers is that it helps clear nasal congestion by stimulating secretions of mucus.  Chili pepper also has antibacterial properties that can help fight against chronic sinus infections.

Immune System Health

Chili pepper is an excellent source of water soluble antioxidant, vitamin C required for the synthesis of collagen that is required to maintain health of blood vessels, bones, organs and skin. Consumption of foods rich in vitamin C including shili pepper can protect against infectious diseases, therefore boosting immunity.

Digestive Support soothe intestinal diseases

Capsaicin once more does not fail! One study found that capsaicin may lead to treatment of inflammatory bowel disease (IBD). It can also help kill bacteria such as H. Pylori, protecting the stomach lining.

Weight Loss

Capsaicin is a thermogenic. This means that it can stimulate burning of fat in the body by increasing metabolism of adipose tissue, generating heat. This is good news for people who are trying to lose weight.

Other Names for Chili Pepper


What Experts Say About Chili Pepper

“Peppers are healthy, too, with good amounts of vitamin C and carotene (especially in red, riper chiles). They’re also good sources of B vitamins, potassium, magnesium, and iron. Researchers are even looking into possible medicinal benefits of hot peppers – the capsaicin might be an effective anti-inflammatory (you know I love the sound of that), all the more reason to work spicy food into your diet.” – Mark Sisson

All you ever wanted to know about Chili Pepper and Paleo

Mark’s Daily Apple. A Visual Guide to Peppers

Mark’s Daily Apple. Smart Fuel: Hot Peppers

Paleo Porn. Are Peppers Paleo?

Original Eating. Peppers

Paleo Leap. Paleo Foods: Chili Peppers

Paleo Porn. Are Chili Peppers Paleo?

The Paleo Diet. Paleo Nightshades

Chili Pepper Madness. Chili Pepper Benefits

Nutrition and You. Chili peppers Nutrition Facts

World’s Healthiest Foods. Chili Pepper. Dried

WebMD. Hot Chili Peppers May Relieve Pain

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Is Bell Pepper Paleo?

Short Answer:

Yes, Bell Pepper is Paleo!is bell pepper paleo

Bell pepper is the fruit of certain plants in the family Capsicum (nightshades). It is related to eggplants, tomatoes and chilli peppers and are native to Central and South America. Bell pepper is commonly red and green in color but other varieties come in yellow, orange, purple, brown and even black. The green and purple ones have slightly bitter taste while the red, yellow and orange are sweet and fruity.

Bell pepper has a beautiful bell shape with glossy skin and usually features three or four lobes. It has a sweet, tangy taste and crunchy texture. Capsaicin is the compound found in peppers that give bell pepper its slight “hot” taste.

The mild sweet flavor and fresh crisp of bell pepper makes it a perfect addition to dishes like pizza, salads, soups, stews and dips. It can be consumed raw or cooked.

Nutrients of Bell Pepper

Bell pepper is a very nutrient-dense Paleo food. It contains numerous amounts of vitamins and minerals and healthy antioxidants.Bell pepper is loaded with vitamins A, B, C, E and K and minerals iron, copper, potassium, magnesium, folate, dietary fiber and phosphorus.Bell pepper contains exceptionally high amounts of antioxidants and flavanoids including carotenes, capsanthin, capsaicin, violaxanthin, lutein, quercetin and luteolin.

This Paleo food is low in Saturated Fat, Cholesterol and Sodium.

Remarkable Health Benefits of Bell Pepper

With all the vitamins, minerals and antioxidants found in bell pepper, it is indeed a healthy Paleo food. Below are the astounding benefits of bell pepper:

  1. Bell pepper is one of the richest sources of vitamin C which is a natural antioxidant. Its antioxidative properties neutralize free radicals therefore reducing the risk of diseases such as atherosclerosis, osteoarthritis, rheumatoid arthritis, asthma and other inflammatory conditions. Vitamin C is also responsible in preventing infections.
  2. The antioxidants found in bell pepper have anti-inflammatory properties. Vitamin E is a powerful antioxidant essential for healthy nerves and muscles. It helps protect the cells from damage and supports a strong immune system. Capsaicin is a compound that give peppers its hot taste. It has anti-inflammatory benefits which can protect against diseases associated with inflammation.
  3. The excellent amounts of vitamin A in the forms of carotenoids in bell pepper have anti-inflammatory properties and both are required to protect against macular degeneration and cataract formation. These are lutein and zeaxanthin. When consumed in sufficient quantities, they are effective in improving eye health by protecting the retina from oxidative stress.
  4. Potassium is another component of bell pepper that is good for heart health. It regulates the blood pressure levels in the body, thus reducing risk of heart diseases.
  5. Bell pepper contains both vitamin B6 and folic acid which are important for regulating homocysteine levels and formation of red blood cells. It also has phylloquinone, a form of vitamin K that prevents blood from clotting.
  6. Sufficient amounts of dietary fiber in bell pepper is good for digestive health, therefore preventing constipation and formation of haemorrhoids. Fiber can also lower the risk of heart disease and diabetes.

But Bell Pepper is a Nightshade!

Bell pepper belongs to the Solanaceae family, commonly known as nightshades. These include tomatoes, potatoes, eggplants and peppers. We already know that nightshades can cause musculoskeletal problems such as arthritis and joint pains to some people. If you are one of the few that are nightshade intolerant, then might as well stay away from bell peppers.

Other Names for Bell Pepper

Sweet peppers, capsicums

What Experts Say About Bell Pepper

Along with carotenoids and lycopene, bells supply nearly three times your daily value for vitamin C, all of your daily vitamin A requirement (as beta carotene) and a nice dose of B6. – Mark Sisson

All you ever wanted to know about Bell Pepper and Paleo

Mark’s Daily Apple. A Visual Guide to Peppers

Mark’s Daily Apple. Smart Fuel: Bell Peppers

Paleo Porn. Are Peppers Paleo?

Original Eating. Peppers

SF Gate. What Are the Benefits of Eating Green Bell Peppers?

World’s Healthiest Foods. Bell Peppers

The Paleo Diet. Paleo Nightshades

Authority Nutrition. Bell Peppers 101: Nutrition Facts and Health Benefits

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photo credit: peppers

Yes, Fennel is Paleo!

Short Answer:

Yes, Fennel is Paleo!is fennel paleo

Tastes like Licorice

Highly prized for its licorice-like flavor (not the licorice taste of jellybeans, if you know what I mean…), fennel is a bulbous vegetable that belongs to the same family as parsley and carrot, the Umbelliferae family. This family includes most herbs and spices such as dill, anise, cumin and caraway.

Fennel has originated in the Mediterranean and is a staple in Greek and Italian cooking but is now starting to make its name widely known worldwide. It has a pale bulb made of overlapping layers of vegetable like cabbage with long green stalks. The top of fennel looks very similar with that of dill and its taste is firm, crunchy, sweet and licorice and anise-like. The strong anise flavor of fennel comes from an aromatic compound known as anethole, which are also found in anise.

Most parts of the fennel are edible including the bulb, stalk, leaves and seeds and can add a wonderful blend of flavor to other food. Fennel is often used in salads, slaws, soups and other main dishes.

Uses of Fennel

Long before it was introduced as ingredient to different cuisines, fennel has served many purposes.

  1. Since ancient times, fennel was used as natural remedy for health problems including heart burn, bloating, congestion, respiratory tract infection, cough, bronchitis, cholera, back pains and conjunctivitis.
  2. In women, fennel was used to increase flow of breast milk, promotes menstruation and easing birth process.
  3. Powdered fennel was used to treat snake and insect bites.
  4. The oil of fennel was used as a flavoring in some food and beverages.
  5. In manufacturing processes, fennel oil is used as an agent for laxatives, soaps and cosmetics.

Nutritional Value of Fennel

Most plant-based foods are packed with vitamins, minerals and other amazing healthy compounds and fresh fennel is one of them. One of the most abundant nutrients in fennel is vitamin C. Fennel is also rich in B vitamins, manganese, phosphorus, potassium, copper, and folate. It is also a good source of calcium, pantothenic acid, magnesium, iron and niacin. Fennel also contains significant amounts of dietary fiber and beta carotenes lutein and zeaxanthin. Flavanoids like rutin and quercetin are also present in fennel.

Health Benefits of Fennel

Besides the power pack of nutrients that fennel contains it also provides a myriad of health benefits.

  1. Fennel is a powerhouse of antioxidants including rutin and quercetin and various compounds such as anethole and kaempferol glycosides which are thought to reduce inflammation and boost immune system function. When combined with fiber, can help reduce or eliminate carcinogenic toxins in the colon.
  2. Vitamin C as the most abundant nutrient in fennel, can fight against infection, boost immune system health and prevent other diseases by neutralizing the effects of free radicals in the body.
  3. The considerable amounts of fiber found in fennel can help in reducing cholesterol levels. Folate is a B vitamin that is also present in fennel. It is necessary in lowering the levels of homocysteine, when in excess causes damage in the blood vessels and therefore result in heart attack or stroke. Fennel also contains potassium which is essential in regulating blood pressure.
  4. The powdered form of fennel seeds can act as a laxative and help clear bowels to promote proper excretion. Eating fennel can help in preventing constipation and diarrhea.
  5. The presence of cineole and anethole can be useful in treating respiratory disorders such as congestion, cough and bronchitis as both are expectorant in nature.
  6. Fennel is also rich beta carotenes lutein and zeaxanthin which are responsible for good eye health by reducing the risk of premature aging and macular degeneration.
  7. Iron, phosphorus, magnesium, manganese and potassium are responsible in building and maintaining bone structure and strength. All these minerals are active in fennel. Low vitamin K intake has been associated in higher risk of bone fracture.

Caution on Fennel

Moderate consumption of fennel doesn’t really pose any threat in the human body. But be careful of eating fennel seeds in excessive amounts because it can be neurotoxic and could possibly cause hallucinations and seizures.

Other Names for Fennel


What Experts Say About Fennel

“Revered for its unique licorice-like flavoring, fennel contains a unique blend of phytonutrients – including the flavonoids rutin, quercitin, and various kaempferol glycosides – that make it a powerful antioxidant.” – Mark Sisson

All you ever wanted to know about Fennel and Paleo

Mark’s Daily Apple. Top 10 Spring Vegetables

Paleo Porn. Is Fennel Paleo?

Original Eating. Fennel Bulb

The Paleo Mom. Fennel

World’s Healthiest Foods. Fennel.

Organic Facts. Health Benefits of Fennel

Food Facts. Fennel Fanfare

The Medical News Today. What are the health benefits of fennel?

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photo credit: Fennel!

Is Cabbage Paleo?

Short Answer:

Yes, Cabbage is Paleo!is cabbage paleo

Cabbage, Its Types and Nutrition

Cabbage is a cruciferous vegetable from the Brassica family together with broccoli, kale and collards. It has a round shape composed of green leaf layers. The inner leaves of cabbage are usually lighter green in color because they protected from sunlight. The flavor of the cabbage varies with the type ranging from sweet to savory.

There are three major types of cabbages. They are green, red and savoy. The green cabbage is the most common among all cabbages. Its color can vary from light to dark green. It has smooth leaves. Red cabbage is either red or purple in color. Like the green cabbage, it also has a smooth leaves and is often used for pickling.  Both red and green cabbages have defined taste and crunchy texture. Savoy cabbage is ruffled and has a yellow-green color. It is more delicate in nature. Other varieties of cabbage include bok choy and Chinese cabbage.

Cabbage has been a staple in most diets worldwide because of its abundance and inexpensiveness. It is often used in salads, soups and stir fries. It can also be pickled and fermented to make sauerkraut and kimchi.

Green leafy vegetables are one of the main sources of nutrients in the Paleo Diet and provide integrated nourishment and nutrition. Cabbage contains sufficient amounts of vitamins and minerals which are beneficial to the body. Vitamin C is the most abundant vitamins in cabbage.  It is a good source of iron, iodine, magnesium, phosphorus, thiamin, Vitamin K, Vitamin B6, folate, calcium and manganese. It is also rich in dietary fiber and sulfur and very low in cholesterol and saturated fats.

Health Benefits of Cabbage

Cabbage has been listed as one of the healthiest vegetables because of its benefits. These include anti-cancer, anti-inflammatory, antioxidant, digestive support, heart, eyes and bones benefits

Heart Health

Cabbage has adequate amounts of potassium, which is a very important component in controlling and regulating heart rate and blood pressure. As a vasodilator, potassium opens up the blood vessels and eases blood flow. Iron in cabbage is responsible for red blood formation.

Cabbage can also help lower “bad cholesterol” levels in blood, which can build up in arteries and cause heart disease.

Bone Health

Another role of vitamin K is that it helps in bone metabolism, transporting calcium into the bones. All cruciferous vegetables are great sources of calcium, magnesium and potassium, which are essential minerals that promote bone health by protecting the bones from degradation and weakening.

Anti-cancer Properties

Cabbage is also very high in sulfur. Organosulfur compounds that are present in all brassicas, including cabbage, have the potential to reduce carcinogens derived from high heat cooking. The powerful antioxidants found in cabbage can ward off free radicals which are major contributors of chronic diseases in the heart and cancer. Indole-3-carbinol a phytonutrient in cabbage has been shown to prevent or slow down the growth of cancer cells. Other anti-cancer compounds found in cabbage are lupeol, sinigrin and sulforaphane which helps in inhibiting the growth of tumors.

Antioxidants and Immune Health

The richness of vitamins C in cabbage is essential for healthy immune system. Vitamin C is an antioxidant that can help counter free radicals and help in repairing the wear and tear in the body. It can also protect against infection.

Anti-inflammatory Benefits

Cabbage contains glutamine, a strong anti-inflammatory agent. This can help reduce the effects of inflammation, irritation, allergies, joint pain, fever, and different skin disorders. The anthocyanins and polyphenols found in cabbage are compounds that provide anti-inflammatory benefits.

Brain Health

Cabbage is a good brain food. The iodine, Vitamin K and anthocyanins in cabbage can boost mental function. Consuming cabbage can improve defense against neural degeneration, Alzheimer’s disease, and even dementia.

Eye Health

Beta carotenes are known to have the ability to prevent macular degeneration, promoting good eye health and delayed cataract formation. Cabbage is also a rich source of beta-carotene.

Digestive Support

Even before, cabbage has been a remedy for constipation and other related digestive problems. The high amounts of dietary fiber that cabbage contains can help the body retain its water and maintain bulk in the food as it passes through the bowels. Cabbage can also help treat ulcers through its glucosinolates and polyphenols which aids in proper regulation of bacteria in the stomach.

Skin Care

Free radicals can be an underlying cause of wrinkles, skin discoloration and premature aging. The different antioxidants in cabbage together with Vitamin E and sulfur are beneficial for skin health and preventing premature aging.

Maintaining Weight

Cabbage has been a dietary recommendation for people who are trying to maintain or lose weight. It is packed with vitamins, minerals and antioxidants but extremely low in calories, saturated fat and cholesterol.

How About Goitrogens?

Goitrogen is a substance that hinders with the function of the thyroid gland by inhibiting iodine uptake therefore causing goiter, a condition of swelling of the thyroid gland. Foods that are goitrogenic include sweet potatoes, soy products and cruciferous vegetables.   Goitrogen could be a concern for people with thyroid issues as this may trigger the problem.

Based on studies, cooking and fermenting can eliminate almost half of the goitrogen substances in cabbage. If you are a fan of cabbage, this could be a great opportunity to incorporate it into your diet. Just make sure to  ensure iodine supplementation.

What Experts Say About Cabbage

“Sulforaphane, an organosulfur compound found in broccoli (especially the sprouts), cabbage, brussel sprouts, and cauliflower, inhibited mitochondrial permeability and reduced oxidative stress by increasing glutathione activity in rats.” – Mark Sisson

All you ever wanted to know about Cabbage and Paleo

Mark’s Daily Apple. Why You Should Eat Sulfur-Rich Vegetables

Chris Kresser. RHR: Do Raw Vegetables Hurt Your Thyroid Health?

Robb Wolf. Fear and Loathing at the Dinner Table

Paleo Grubs. Foods You Can Eat on the Paleo Diet

Original Eating. Cabbage.

Livestrong. List of Vegetables for the Paleo Diet

Paleo Porn. Is Cabbage Paleo?

The World’s Healthiest Foods. Cabbage

Organic Facts.  Health Benefits of Cabbage

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photo credit: Wet Cabbage

Is Celeriac Paleo?

Short Answer:

Yes, Celeriac is Paleo!is celeriac paleo

Are Celery and Celeriac the Same?

Also known as celery root, celeriac is an edible root vegetable closely related to celery. Though both belong to the same family, Apiaciae (carrot family), celery and celeriac are two different things. Celery is a green-stemmed cluster that ranges in color from green to white. Celeriac on the other hand is whitish brown in color and has a similar taste with that of celery and parsley. Celeriac has a coarse, knobby root with celery-like leaves.

Celeriac was originally grown in Northern Europe and Mediterranean and is abundant during the winter season. Its root is the only part that is used for cooking. Celeriac can be mashed and used in main dishes, soups and stews.

Nutritional Profile of Celeriac

Celery root unlike most tubers is very low in carbohydrates but very nutrient-dense. It contains high levels of vitamin B, C and K, calcium, iron, phosphorus, potassium, magnesium, manganese, sodium and zinc. Celeriac is also an excellent source of dietary fiber and protein.

Health Benefits of Celeriac

Diets with fruits and vegetables are proven to be beneficial for the body. Consumption of root vegetable celeriac has a wide array of benefits.

Heart Health

The vitamin K found in celeriac provides 34% of the daily recommended allowance. Vitamin K helps in maintaining blood pressure levels.  Celeriac is low in cholesterol and saturated fats and incorporating it in your diet may reduce the risk of heart-related diseases like heart attack, and cholesterol build-up in the arteries resulting in stroke.

Bone Health

Another benefit of vitamin K is that it helps increase bone mass by promoting osteotrophic activity in the bones. The copper and phosphorus in celeriac can help in teeth and bone formation too.

Anti Cancer Properties

The high amounts of antioxidants in celeriac can help prevent cell oxidation. It’s anti-cancer properties that may help fight colon cancer.

Digestive Support

Celeriac is an excellent source of dietary fiber, which is important for digestive health and metabolism. The slight bitterness of celeriac comes from compounds that aid in bile production which promotes good digestion.

Immune System Health

Celeriac has anti-microbial properties that make it effective in boosting immune system health, preventing diseases. The vitamin C in celeriac has antioxidant functions that can prevent colds and flu.

Blood Health

Iron is also abundant in celeriac which can help balance the blood levels in the body especially for people suffering from anemia. Iron can help restore blood levels in the body to prevent illnesses and bleeding.

Other Names for Celeriac

Celery root, knob celery

What Experts Say About Celeriac

In addition to these nutrients, celeriac is an excellent source of dietary fiber, which is important for digestive health and can help you feel satiated for longer. – Mark Sisson

All you ever wanted to know about Celeriac and Paleo

Mark’s Daily Apple. Top 10 Spring Vegtables.

Is Celeriac Paleo?

Paleo Leap. Celeriac Mash

Nutrition and You. Celeriac Nutrition Facts

Juicing for Health. Health Benefits of Celeriac

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Is Celery Paleo?

Short Answer:

Yes, Celery is Paleo!is celery paleo

The One that Doesn’t Make the Limelight…

Celery is a vegetable in the plant family called Apiaceae which has been cultivated since early times. Its scientific name is Apium graveolens. Celery is a green-stemmed cluster that ranges in color from green to white. The darker the green color, the more intense its flavor.  The texture of celery is very crisp and its taste has a bitter tinge. Depending on its variety and location, almost all parts of celery are consumed; from its leaves, stalks up to the seeds. The roots and leaves of celery are valued for their unique flavor and aroma.  It can be enjoyed raw or cooked and can be a good addition to many Paleo dishes.

Most people don’t enjoy celery because of its weird taste. Not known by many, celery is often used in weight loss diet because of its very low caloric content. It may not suit to the taste of many but definitely worth to add to your soups, salads, smoothies and dressings.

Nutrition Facts and Health Benefits of Celery

Celery if often overlooked in the groceries but it is packed with nutrients that can be beneficial to the body. It is loaded with antioxidants, phytonutrients, vitamins and minerals which have astounding effects.

Celery contains great amounts of vitamins A, B6, C, K, pantothenic acid, folate, calcium, magnesium, phosphorus, potassium, manganese, sodium and dietary fiber.

Below are some of the health benefits that celery can offer:

  1. Blood Pressure and Cholesterol Levels

For centuries, celery has been used as an anti-hypertensive agent. The active compound phthalides in celery help improve blood pressure and cholesterol levels and  lower inflammation that can prevent heart illnesses.

  1. Digestive Health

Celery contains dietary fiber that can boost digestion and weight loss. The high percentage of water and electrolytes in celery makes it a diuretic and can prevent dehydration and aids in good bowel movement. Celery can also aid in reducing and preventing formation of ulcers through a special type of ethanol extract that is useful in protecting the digestive tract lining. The extract of celery has the ability to replenish depleted gastric mucus levels needed to protect the stomach lining from formation of openings.

  1. Reduce Inflammation and Infection

The antioxidants and polysaccharides in celery are known to be anti-inflammatory which supports overall health by fighting oxidative stress that can lead to inflammation. These antioxidants include phenolic acid, ferulic acid, caffeic acid and quercetin. They are all responsible in treating illnesses caused by inflammation like joint pain, gout, IBS, UTI and kidney and liver infections.

The seeds of celery have antibacterial effects that can reduce growth of bacteria, fighting infections and boosting immunity.

  1. Liver Health

A diet high in celery can be beneficial for people suffering liver diseases. The compounds found in celery can improve enzyme function and blood lipid levels that can promote liver health.

  1. Good Eye Health

Celery contains significant amounts of vitamin A which is an essential contributor for good eye sight, protecting the eyes and prevents age-related degeneration of vision.

  1. Weight Loss

If you are someone who is trying lose weight, celery can be a valuable food for you! Celery is extremely low in calories and it has the ability to provide essential nutrients and help regulate lipid metabolism.

  1. Anticancer Properties

Celery contains polyacetylene, a chemo-protective compound which have shown to help reduce toxins in the body and fights against cancer. Polyacetylynes  together with flavanoid luteolin, have immune-boosting and tumor-fighting ability that can help in inhibiting growth of cancer cells.

Concerns on Celery

There is just one concern when it comes to celery consumption. Celery can be quite high in pesticide residue. This is why it is important to always choose fresh and organic celery because organic produce are not treated with pesticides.

What Experts Say About Celery

“Celery has never really enjoyed the starring role in dishes that other vegetables do. It’s not that celery isn’t worthy. The vegetable is inexpensive, stays fresh for weeks, has a mild and pleasing flavor, a nice crunch and is a great source of vitamins and fiber”.  – Mark Sisson

All you ever wanted to know about Celery and Paleo

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Dr. Axe. 10 Surprising Health Benefits of Celery

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Is Radish Paleo?

Short Answer:

Yes, Radish is Paleo!is radish paleo

Another Cruciferous Vegetable…

Raphanus sativus commonly known as radish is another edible root vegetable that belongs to the Brassica family along with cabbage. Radish has been grown and consumed before Roman times in Europe and around the world and is mostly eaten raw as a salad vegetable. It offers a crunchy, peppery taste and its shape and size may vary depending on its type. Some radish can be globular, tapering and cylindrical in shape, which color ranges from white to red with white flesh and green to black. The sharp, pungent flavor of radish comes from the isothiocynate compound that it contains.

Some common types of radish are daikon, Black Spanish, green and watermelon. Daikon radishes are native in Asia. They grow during winter season and has elongated, smooth, icy-white roots. Black Spanish radishes have more powerful, peppery taste compared to other varieties. It can be round or elongated in shape. This type is native in England and France. Green radishes are native to Northern China. Its flesh has a dark green color. It tastes sweet and has a milder pungent flavor. Lastly, watermelon radishes are similar to watermelon, hence the name. It has a less peppery and mildly sweet taste with a watermelon like flesh.

Radish is very nutritious and has a juicy inside which makes it ideal for salads, soups, main dishes and even smoothies. Almost all parts of the radish can be eaten including the leaves, flowers, pods and seeds. Radish is available all year round but is most abundant between June and September.

Nutritional Profile of Radish

Radish is not something that is normally bought or consumed but it is definitely one of the nutritious root-vegetables around. It fits perfectly into any diet including Paleo.

Radish is high in vitamins, minerals and water with very low saturated fats and cholesterol. Vitamin C is one of the most abundant content of radish which is about 30% of the recommended daily allowance. Radish is also rich in B vitamins, folic acid, potassium, flavanoids, dietary fiber and antioxidants. It also contains significant amounts of calcium, magnesium, copper, riboflavin and manganese.

Health Benefits of Radish

There are countless reasons why radish should be included in one’s diet. Below are the health benefits that radish has to offer:

Antioxidant and Anticancer Properties

Vitamin C is a natural powerful water-soluble antioxidant present in radish in high amounts. It  also contains zeaxanthin, lutein and beta carotene, which are flavanoid antioxidants. Vitamin C is required by the body for the synthesis of collagen. These antioxidants help scavenge harmful free radicals in the body.

Radish contains isothiocyanate sulforaphane which is an anti-oxidant compound that has proven role against prostate, breast, colon and ovarian cancers. Sulforaphane together with vitamin C inhibits cancer-cell growth and cyto-toxic effects on cancer cells.

Immune System Health

Because of the high amounts of vitamin C in radish, it is indeed a nutritious food that can help improve immune system. It helps fight diseases from common colds to cancer, and boost immune system. Vitamin C can also help regulate metabolism.

Cardiovascular Health

The anthocynanins that give radish its color are linked to reduced occurrence of cardiovascular diseases. Potassium, which is another abundant content of radish aids in regulating blood pressure by relaxing the blood vessels and increasing blood flow.

Digestive Support

The sulfur-based compounds found in radish increase the flow of bile. This is important in improving digestion and maintaining healthy gall bladder and liver.  Radish is also considered roughage, which means that it is composed of indigestible carbohydrates. This facilitates digestion, water retention, and prevents and relieves constipation. The water in radish can soothe both the digestive and excretory system, further relieving the symptoms of piles. The relative amounts of dietary fiber in radish can also add bulk to bowel movements which can also aid in preventing constipation.


Because of the water that radish contains, it is also considered as diuretic. It can increase frequency of urination and can help in preventing inflammation and burning sensation during urination. This can clean out the kidney by washing away the toxins accumulated in it therefore treating kidney disorders.

Blood Sugar Levels

Radish have very low glycemic index and consumption do not have impact on the blood sugar levels. This can be a super food for people suffering under diabetes.

Jaundice Prevention

Bilirubin is a condition on which a yellow tinge in the skin, mucus membranes and eyes are present. Consumption of radish has been linked to the removal of this type of jaundice.

Respiratory Health

Another benefit that vitamin C offers is its anti-congestive property. This helps in minimizing congestion in the respiratory system caused by common colds, infections and allergies, thus preventing diseases such as bronchitis and asthma.

Caution on Radish

And because radish is a member of the brassica family, it may contain goitrogen, a plant-based compound in cruciferous vegetables that may cause swelling in the thyroid gland. Healthy people who do not have issues with the thyroid can consume it without any problems. But for people who are intolerant with goitrogens, it can still be consumed in moderation but make sure to cook it first as cooking cruciferous vegetables can often remove the goitrogenic compounds in it.

What Experts Say About Radish

Although we certainly appreciate the radish’s beauty – often attacking them with a few skillfully placed knife slices to create a beautiful rose garnish for dress-to-impress dishes – this cruciferous vegetable is held in higher esteem today for its health benefits. – Mark Sisson

All you ever wanted to know about Radish and Paleo

Mark’s Daily Apple. Smart Fuel: Radishes

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Original Eating. Radish

Variety Land. 36 Paleo Radish Recipes Perfect for Summer Time

Eat Live Paleo. Simple Veg: Roasted Radishes

Organic Facts. Health Benefits of Radish

Food Facts by Mercola. Ravishing Radishes

Nutrition and You. Radish nutrition facts

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Is Zucchini Paleo?

Short Answer:

Yes, Zucchini is Paleo!is zucchini paleo

Looks like Cucumber!

Zucchini is a summer squash that belongs to the vegetable family of Cucurbitaceae together with melons and cucumbers. It is popular in America and Europe and is believed to have originated in Central America and Mexico. Zucchini is frequently treated as vegetable same with squash but it is technically a fruit. But unlike other fruits, zucchini is usually cooked before consumed. It can be steamed, boiled, grilled, stuffed and baked. It is a good addition to soups, salads and main dishes.

Zucchini has a soft, tender skin, creamy, crunchy, white flesh and a delicate flavor. It has small edible seeds and contains lots of moisture. The color of zucchini is usually light or dark green but may vary depending on its cultivar. Some zucchinis can be golden yellow or orange too. Its shape and size is very close to that of cucumber.

Popular Varieties of Zucchini

There is a wide variety of zucchinis and some of the popular ones are as follows:

  1. Black Beauty – It is one of the most popular varieties in the market. Black beauty bears very dark green fruit with compact plants.
  2. Fordhook – A zucchini that produces cylindrical, smooth, medium green fruits. Its flesh is creamy white.
  3. Gadzukes – This variety produces dark green Italian-type zucchini with light green ridges. Sliced gadzukes resembles a star when sliced crosswise. It has a sweet, crisp taste.
  4. Dunja – A type that yields dark green, straight zucchinis.
  5. Gourmet Gold – these are bright yellow-orange zucchinis with a classic taste.
  6. Caserta – This type has light greenish-grey color with alternate, darker green stripes. It has creamy, dense flesh with excellent flavor.
  7. Aristocrat – This variety features a waxy skin and medium green color.
  8. Bush Baby – This zucchini is a well proportioned baby zucchini at small lengths. It is green in color with green stripes along the ribs. The taste is excellent that makes it ideal for grilling.
  9. Round de nice – is a type that produces round, dark green fruit excellent for stuffing.
  10. Golden Egg – Another type that is yellowin color and shape like elongated eggs. It has a creamy flavourful flesh.

Nutrition Facts on Zucchini

Zucchini is indeed a nutritious fruit and is packed with vitamins, minerals and antioxidants. It is an excellent source of vitamins A and C and manganese. It is also rich in dietary fiber, folate, copper, potassium, phosphorus and B vitamins.

A favorite of low-carb dieters, zucchini has high water percentage that makes it very low in calories, carbohydrates and sugars.

Health Benefits of Zucchini

Fruits and vegetables are necessary to obtain the body’s optimum health. Eating the entire zucchini, from the flesh to the seeds, comes with powerful health benefits

Eye Health

Zucchini is considered to be one of the good sources of vitamin A and lutein, which is important for eye health. Lutein prevents the eyes from the damage of UV rays which contribute to macular degeneration.

High Vitamin C content

Zucchini have high amounts of vitamin C. Vitamin C is known to be a powerful water soluble antioxidant. It aids in preventing diseases such as sclerosis. Vitamin C also helps in treating asthma. The vitamin C together with folate and beta-carotene content in zucchini can help protect against harmful chemicals. Vitamin C also has anti-inflammatory properties which can aid in naturally curing osteoarthritis, asthma, and rheumatoid arthritis, where swelling is greatly painful.

Antioxidants and Anticancer Benefits

Apart from vitamin C, zucchini also contains carotenoids that give its color. Lutein and zeaxanthin are carotenoids with antioxidant properties. They help in warding off harmful free radicals that are responsible for aging and various disease processes.

The combination of antioxidant and anti-inflammatory contents of zucchini can protect against certain cancers.

Healthy Heart

Zucchini can support capillary health and lower high homocysteine levels. Most nutrients that zucchini contains are effective in preventing heart diseases. Potassium can regulate blood pressure and heart rate by countering the effects of sodium. Vitamin C-rich foods can also help maintain the crucial lining of the blood cells, lower blood pressure, and protect against inflammation and clogged arteries.

Digestive Support

The significant amounts of dietary fiber and water in zucchini, it can aid in preventing constipation and protecting against colon cancer. Zucchini offers anti-0inflammatory protection in the gastrointestinal tract which can help reduce risk of IBS, leaky gut syndrome and ulcer.

Weight Loss

Because zucchini is extremely low in caloric content, consumption can easily make a person feel full. Zucchini can be the best alternative for people who are trying to lose weight without opting into crash diet.

Other Names for Zucchini

Courgette, summer squash

What Experts Say About Zucchini

“Freshest – and most plentiful – among local growers between May and July, zucchinis are an excellent source of vitamin C and manganese and a good source of dietary fiber, magnesium, vitamin A, potassium, copper, folate, phosphorus, omega-3 fatty acids, protein and several B vitamins.”  – Mark Sisson

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