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By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Diet , , , , , , , , , ,

Cauliflower Health Benefits You Should Know

Cauliflower is more than just a side dish. Discover exciting recipes and health benefits of cauliflower for a balanced diet.

Introduction

As a seasoned Nurse Practitioner with over 20 years of experience in physical and functional medicine, I’ve witnessed firsthand how diet and lifestyle choices profoundly influence overall health, from musculoskeletal integrity to gut function and immune resilience. One vegetable that has stood out for its remarkable versatility and potent health benefits is cauliflower. Often underestimated due to its pale appearance, cauliflower is a powerhouse of nutrients and bioactive compounds that can play a pivotal role in disease prevention, inflammation reduction, and metabolic optimization.

In this article, we’ll delve into cauliflower’s nutritional profile, examine its science-backed health benefits, and explore easy, delicious ways to incorporate this cruciferous gem into your daily diet. Whether your goal is reducing chronic inflammation, improving gut health, or supporting cardiovascular wellness, cauliflower deserves a starring role on your plate.

What Is Cauliflower?

Cauliflower (Brassica oleracea var. botrytis) is a cruciferous vegetable belonging to the Brassicaceae family, which includes broccoli, kale, Brussels sprouts, and cabbage. Native to the Mediterranean region, cauliflower is cultivated worldwide and comes in a variety of colors beyond the common white—such as green, purple, and orange—each offering unique phytonutrient profiles.

What makes cauliflower especially appealing in functional medicine is its low calorie and high nutrient density. It provides a rich array of vitamins, minerals, fiber, and powerful phytochemicals, making it an exceptional choice for individuals seeking to optimize health and prevent chronic disease.

Nutritional Value of Cauliflower

Cauliflower’s nutrient composition is a testament to its status as a superfood. Here’s what you’ll find in a one-cup (approximately 107 grams) serving of raw cauliflower:

  • Calories: 27 kcal
  • Carbohydrates: 5 g
  • Dietary Fiber: 2.1 g
  • Sugar: 2 g
  • Protein: 2.1 g
  • Fat: 0.3 g
  • Sodium: 32 mg
  • Potassium: 320 mg
  • Vitamin C: 85% of Daily Value (DV)
  • Vitamin B6: 10% of DV
  • Calcium: 2% of DV
  • Magnesium: 4% of DV
  • Iron: 2% of DV

Beyond these basics, cauliflower is rich in glucosinolates and sulforaphane—bioactive compounds known for their anti-inflammatory, anticancer, and neuroprotective properties. (Otoo & Allen, 2023)

How Cauliflower Supports Health

1. Boosts Immune Function and Antioxidant Defense

Cauliflower’s high vitamin C content enhances immune resilience by promoting white blood cell activity and protecting cells from oxidative stress. Its carotenoids and flavonoids provide additional antioxidant benefits, helping to neutralize free radicals and lower inflammation—a key contributor to chronic diseases like arthritis and cardiovascular disease. (Ahmed & Ali, 2013)

2. Promotes Gut Health and Regularity

Dietary fiber in cauliflower not only supports digestive regularity but also nourishes beneficial gut bacteria, enhancing microbiome diversity. Its glucosinolates (GLS) break down into isothiocyanates, compounds shown to have antimicrobial effects that help balance the gut ecosystem and reduce the risk of gastrointestinal disorders. (Sikorska-Zimny & Beneduce, 2021)

3. Aids in Weight Management and Metabolic Health

Low in calories but high in fiber and water content, cauliflower is an ideal food for satiety and weight control. Its fiber content slows digestion and promotes feelings of fullness, which can reduce overall caloric intake. Research also links cruciferous vegetable intake to improved insulin sensitivity and reduced risk of obesity-related metabolic disorders. (Madsen et al., 2023)

4. Reduces Inflammation and Oxidative Stress

Chronic inflammation and oxidative stress are central drivers of musculoskeletal pain, cardiovascular disease, and neurodegeneration. Sulforaphane—a potent compound found in cauliflower—has been shown to modulate inflammatory pathways and protect against oxidative cellular damage. Regular consumption of cauliflower may thus contribute to reduced markers of systemic inflammation. (Shandilya et al., 2022)

5. Potential Cancer-Protective Effects

Multiple epidemiological studies have linked cruciferous vegetable intake with a reduced risk of various cancers, including colorectal, lung, and breast cancers. Sulforaphane and other glucosinolate derivatives can induce phase II detoxification enzymes and promote apoptosis of cancer cells while inhibiting tumor growth. (Zhang et al., 2025)

Eating Right To Feel Better- Video

Cauliflower in Functional Medicine: Why It Matters

From a functional medicine perspective, food is medicine. Cauliflower’s ability to modulate gut health, reduce chronic inflammation, and support detoxification makes it invaluable in protocols aimed at healing leaky gut, balancing hormones, or managing autoimmune conditions. Moreover, because it is naturally gluten-free and low in carbohydrates, cauliflower is a favorite among individuals following ketogenic, paleo, or anti-inflammatory diets.

Simple and Delicious Cauliflower Recipes

Incorporating cauliflower into your diet doesn’t have to be boring. Here are some easy, nutrient-dense recipes that I often recommend to my patients:

1. Cauliflower Rice

A low-carb alternative to traditional rice, cauliflower rice is quick and versatile.

Ingredients:

  • 1 head of cauliflower
  • 1 tablespoon olive oil
  • 2 cloves garlic (minced)
  • Salt and pepper to taste

Instructions:

  • Pulse cauliflower florets in a food processor until rice-like consistency is achieved.
  • Sauté garlic in olive oil over medium heat.
  • Add cauliflower rice and cook for 5-7 minutes.
  • Season with salt and pepper. Serve as a side or a base for stir-fries.

2. Cauliflower Pizza Crust

Perfect for those avoiding gluten or refined carbs.

Ingredients:

  • 1 head of cauliflower
  • 1 egg
  • 1/2 cup shredded mozzarella
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste

Instructions:

  • Steam and mash cauliflower. Squeeze out excess moisture using cheesecloth.
  • Mix with egg, cheese, and seasonings to form a dough.
  • Shape into a pizza crust and bake at 400°F (200°C) for 15 minutes.
  • Add toppings and bake for an additional 10 minutes.

3. Cauliflower Buffalo Bites

A crowd-pleasing snack with all the flavor and none of the guilt.

Ingredients:

  • 1 head of cauliflower (cut into florets)
  • 1/2 cup all-purpose or gluten-free flour
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1 cup buffalo sauce

Instructions:

  • Toss florets with flour and spices.
  • Bake at 425°F (220°C) for 20 minutes.
  • Toss with buffalo sauce and bake for an additional 10 minutes.
  • Serve with celery sticks and a light ranch dip.

Conclusion: A Simple Step Toward Vibrant Health

Cauliflower is far more than a bland vegetable—it’s a therapeutic food with broad applications in physical and functional medicine. Its high nutrient density, anti-inflammatory properties, and gut-supportive compounds make it an excellent addition to any health-conscious individual’s diet.

In my clinical practice, I often emphasize the importance of personalized nutrition, and cauliflower frequently features in customized dietary protocols. By integrating this humble yet powerful vegetable into your meals, you can take meaningful steps toward reducing inflammation, optimizing gut health, and enhancing overall well-being.

For individuals seeking a holistic approach to health that marries dietary excellence with physical and functional therapies, working with experienced healthcare providers who understand the synergy between food and medicine is key. Together, we can build a roadmap that supports long-term wellness, starting with something as simple as adding more cauliflower to your plate.

Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of assessing individuals and incorporating cauliflower into their dietary needs. When asking important questions to our associated medical providers, we advise patients to incorporate numerous vegetables like cauliflower into their foods to provide energy and nutrients to their bodies in their customized treatment plan. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.

References

Ahmed, F. A., & Ali, R. F. M. (2013). Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. BioMed Research International, 2013, 1-9. https://doi.org/10.1155/2013/367819

Madsen, H., Sen, A., & Aune, D. (2023). Fruit and vegetable consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies. Eur J Nutr, 62(5), 1941-1955. https://doi.org/10.1007/s00394-023-03145-5

Otoo, R. A., & Allen, A. R. (2023). Sulforaphane’s Multifaceted Potential: From Neuroprotection to Anticancer Action. Molecules, 28(19), 6902. https://doi.org/10.3390/molecules28196902

Shandilya, S., Kumar, S., Kumar Jha, N., Kumar Kesari, K., & Ruokolainen, J. (2022). Interplay of gut microbiota and oxidative stress: Perspective on neurodegeneration and neuroprotection. J Adv Res, 38, 223-244. https://doi.org/10.1016/j.jare.2021.09.005

Sikorska-Zimny, K., & Beneduce, L. (2021). The Metabolism of Glucosinolates by Gut Microbiota. Nutrients, 13(8), 2750. https://doi.org/10.3390/nu13082750

Zhang, X., Jia, Q., Jia, X., Li, J., Sun, X., Min, L., Liu, Z., Ma, W., & Zhao, J. (2025). <i>Brassica</i> vegetables—an undervalued nutritional goldmine. Horticulture Research, 12(2). https://doi.org/10.1093/hr/uhae302

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By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Diet , , , , , , , , , , ,

Pineapple Benefits: Nutritional Value and Uses



Find out why pineapple is a superfood, rich in nutrients and perfect for enhancing your health and wellness.

Introduction

In the pursuit of optimal health, diet plays a pivotal role in modulating inflammation, pain, and musculoskeletal function. A well-balanced diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants necessary for cellular repair, immune function, and overall wellness. One fruit, in particular, has gained attention for its potent anti-inflammatory properties—pineapple (Ananas comosus L.). This tropical fruit is not only a delicious addition to a balanced diet but also a powerful natural remedy for inflammation-related conditions.

As a nurse practitioner specializing in physical medicine, functional medicine, and identity formation, I have observed firsthand the impact that dietary choices have on pain management and inflammation control. This article will explore the nutritional benefits of pineapple, its role in inflammation reduction, and how to incorporate it effectively into a patient’s diet.

The Nutritional Powerhouse: Pineapple

Pineapple is more than a refreshing fruit—it is a nutritional powerhouse loaded with essential vitamins, minerals, and bioactive compounds. This tropical fruit originated in South America and has been used in traditional medicine for centuries due to its potent medicinal properties. Pineapple is particularly rich in:

  • Vitamin C: An essential antioxidant that supports immune function, collagen synthesis, and tissue repair.
  • Manganese: Crucial for bone health, metabolic function, and enzymatic reactions.
  • B Vitamins (B1 & B6): Play a key role in energy production, brain function, and nervous system health.
  • Copper: Supports cardiovascular health and enzymatic reactions.

Nutritional Breakdown (Per One Cup of Fresh Pineapple, ~165g):

  • Calories: 82 kcal
  • Carbohydrates: 22g
  • Fiber: 2.3g
  • Sugars: 16g
  • Protein: 1g
  • Vitamin C: 131% of the Daily Value (DV)
  • Manganese: 76% of the DV
  • Vitamin B6: 9% of the DV
  • Copper: 9% of the DV
  • Thiamine (B1): 9% of the DV

Bromelain: The Anti-Inflammatory Enzyme

One of the key components that make pineapple an effective anti-inflammatory food is bromelain, a proteolytic enzyme found predominantly in the fruit’s core and stem. Bromelain has been widely studied for its ability to modulate immune function and reduce inflammation by inhibiting pro-inflammatory cytokines and mediators.

Mechanisms of Bromelain in Inflammation Reduction:

  1. Inhibits NF-KappaB Pathway: Suppresses the activation of NF-KappaB, a transcription factor responsible for promoting inflammatory gene expression.
  2. Reduces Pro-Inflammatory Cytokines: Downregulates IL-1β, IL-6, and TNF-α, key mediators in chronic inflammation.
  3. Enhances Fibrinolytic Activity: Facilitates the breakdown of fibrin, improving circulation and reducing edema formation.
  4. Supports Digestive Health: Aids in protein digestion, reducing gut inflammation and promoting better nutrient absorption.

Clinical Applications of Pineapple for Musculoskeletal Health

Pineapple’s anti-inflammatory effects make it a valuable addition to the diet for patients suffering from various musculoskeletal conditions, including:

  • Osteoarthritis & Rheumatoid Arthritis: Reduces joint swelling, stiffness, and pain by decreasing inflammatory markers.
  • Post-Exercise Recovery: Accelerates muscle repair and reduces soreness by mitigating exercise-induced inflammation.
  • Tendinitis & Bursitis: Aids in reducing localized inflammation and promoting faster healing.
  • Soft Tissue Injuries: Supports tissue regeneration in strains, sprains, and ligament injuries.

Additional Health Benefits of Pineapple

Beyond its anti-inflammatory properties, pineapple offers several other health benefits:

  1. Boosts Immune Function: High vitamin C content enhances immune defense against infections and oxidative stress.
  2. Supports Cardiovascular Health: Bromelain helps prevent blood clot formation and supports healthy circulation.
  3. Aids in Weight Management: Low in calories and rich in fiber, pineapple promotes satiety and supports metabolic function.
  4. Enhances Digestive Health: Bromelain improves protein digestion and reduces gut inflammation, aiding individuals with digestive disorders.
  5. Combats Oxidative Stress: Rich in antioxidants, pineapple protects cells from free radical damage, reducing the risk of chronic diseases.

Fighting Inflammation Naturally- Video

Incorporating Pineapple into a Healthy Diet

Pineapple is an incredibly versatile fruit that can be enjoyed in numerous ways to maximize its health benefits. Here are some simple and delicious ways to incorporate pineapple into a patient’s daily routine:

  • Fresh: Add chunks to salads, yogurt, or smoothies for an antioxidant boost.
  • Frozen: Freeze pineapple pieces for a refreshing snack or blend them into smoothies.
  • Grilled: Grilling pineapple enhances its natural sweetness and pairs well with lean proteins like chicken or fish.
  • Juiced: Fresh pineapple juice can be a hydrating and nutrient-rich beverage.
  • Stir-Fried: Incorporate pineapple into stir-fries for a touch of natural sweetness.

Best Practices for Maximizing Bromelain Benefits

To retain the highest level of bromelain and other beneficial compounds in pineapple, consider the following:

  • Consume Fresh Over Canned: Canned pineapple often contains added sugars and loses some enzyme activity due to processing.
  • Include the Core: The highest concentration of bromelain is found in the core, so consider blending or juicing it rather than discarding.
  • Pair with Anti-Inflammatory Foods: Combine pineapple with turmeric, ginger, or leafy greens for enhanced anti-inflammatory effects.

Considerations and Precautions

While pineapple offers numerous health benefits, some individuals should exercise caution:

  • Allergies: Some individuals may be allergic to bromelain, particularly those with latex allergies.
  • Acidic Nature: Pineapple’s acidity may cause discomfort in individuals with acid reflux or sensitive stomachs.
  • Medication Interactions: Bromelain may enhance the effects of blood thinners and certain antibiotics, requiring consultation with a healthcare provider before regular consumption.

Conclusion

Pineapple is more than just a tropical delight—it is a potent anti-inflammatory food with profound benefits for musculoskeletal health, digestion, and immune support. As a nurse practitioner with two decades of experience in physical and functional medicine, I strongly advocate for dietary interventions as a cornerstone of holistic patient care. Encouraging patients to incorporate pineapple into their diet can be a simple yet effective strategy for reducing inflammation, improving joint health, and enhancing overall wellness.

By making small, evidence-based dietary changes, patients can experience significant improvements in their health outcomes. When combined with other lifestyle modifications, such as physical activity, stress management, and adequate hydration, pineapple can play a crucial role in optimizing musculoskeletal function and quality of life.

For personalized dietary recommendations and integrative treatment plans, consult with a qualified healthcare provider who specializes in functional and physical medicine. By leveraging the power of nutrition, we can help patients achieve long-term health and vitality.

Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of incorporating anti-inflammatory foods to reduce the inflammatory effects from affecting the body. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating pineapple into a healthy diet, which can reduce the inflammatory effects in the body. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

References

Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev, 2016, 5276130. https://doi.org/10.1155/2016/5276130

Hikisz, P., & Bernasinska-Slomczewska, J. (2021). Beneficial Properties of Bromelain. Nutrients, 13(12). https://doi.org/10.3390/nu13124313

Kansakar, U., Trimarco, V., Manzi, M. V., Cervi, E., Mone, P., & Santulli, G. (2024). Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms. Nutrients, 16(13). https://doi.org/10.3390/nu16132060

Kumar, V., Garg, V., & Dureja, H. (2023). Therapeutic Application of Pineapple: A Review. Recent Adv Food Nutr Agric, 14(2), 107-125. https://doi.org/10.2174/2772574X14666230522114039

Mohd Ali, M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Res Int, 137, 109675. https://doi.org/10.1016/j.foodres.2020.109675

Seenak, P., Kumphune, S., Malakul, W., Chotima, R., & Nernpermpisooth, N. (2021). Pineapple consumption reduced cardiac oxidative stress and inflammation in high cholesterol diet-fed rats. Nutr Metab (Lond), 18(1), 36. https://doi.org/10.1186/s12986-021-00566-z

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By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Diet , , , , , , , , , , , , , , , , , ,

Mustard: A Low-Calorie Alternative Packed with Health Benefits

Can mustard be a low-calorie alternative to higher-fat condiments for individuals trying to reduce calorie intake?

Mustard

Prepared mustard is a common condiment used around the country. It is a low-calorie, highly flavored condiment that can replace more calorie-dense options. The familiar condiment combines mustard seeds with vinegar, salt, lemon, and other ingredients. There are also different varieties made from brown or black mustard seeds.

Health Benefits

Mustard is considered healthy because it contains antioxidants that provide various health benefits, including anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties. (Mazumder A., Dwivedi A., & du Plessis J. 2016) Although not associated with significant health benefits, mustard is a low-calorie alternative to many higher-fat condiments, like mayonnaise. Different types of mustard seeds are used for health purposes. For example, some herbalists use white mustard seeds to clear the throat when mixed with honey (Ewing, Sarah, 1999). Antioxidants include isothiocyanates and sinigrin.

  • Isothiocyanates, the oil that gives mustard its pungent taste, have anti-cancer properties for breast, lung, GI tract, and prostate cancers.
  • However, the mechanism remains unclear, and more research is needed to determine the efficacy of mustard’s health benefits for cancer.
  • Isothiocyanates may also help manage diabetes and reduce unhealthy cholesterol, providing cardiovascular protection and neurological benefits that may help autistic individuals. More research is needed. (Palliyaguru D. et al., 2018)
  • Sinigrin is another antioxidant. Research shows this antioxidant has anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties. (Mazumder A., Dwivedi A., & du Plessis J. 2016)

Nutrition

A single serving is usually about a teaspoon. A serving of prepared yellow and spicy mustard provides only about three calories. (U.S. Department of Agriculture, 2019) Its nutritional profile includes a rich supply of essential minerals, including calcium, iron, manganese, phosphorus, and zinc. It is also a good source of omega-3 fatty acids, tryptophan, phosphorus, iron, and protein. The seeds are also a very good source of selenium. Most calories come from carbohydrates, but because the calorie count is so low, these carbohydrates are not likely to significantly affect daily intake. Dijon mustard may provide more calories. A single serving of Dijon may contain up to 10 calories.

Preparation and Storage

Yellow mustard and Dijon are easy to find. Try course mustard varieties with distinct textures and seeds. Buy in small quantities, as mustard can lose flavor with time. Once opened, store in the refrigerator for up to one year. Mustard imparts a strong, spicy taste that pairs well with meat and seafood and can also be used to make salad dressings.

Side Effects

The U.S. Food and Drug Administration recognizes mustard as safe (GRAS). Eating too much can cause abdominal pain, diarrhea, and gut inflammation. However, mustard and mustard seed allergies are not uncommon. Symptoms may be mild or severe and generally appear shortly after consuming the product. Individuals may experience a rash or a tingly, itchy feeling in the mouth. Difficulty breathing is also possible. Other foods derived from the mustard plant, including leaves, seeds, and flowers, sprouted seeds, oil, and foods that contain these, are likely to cause reactions in those with mustard allergies.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic focuses on and treats injuries and chronic pain syndromes through personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Enhancing Health Together

References

Mazumder, A., Dwivedi, A., & du Plessis, J. (2016). Sinigrin and Its Therapeutic Benefits. Molecules (Basel, Switzerland), 21(4), 416. https://doi.org/10.3390/molecules21040416

Ewing, Sarah. (1999). Black Mustard (Brassica nigra). https://opensiuc.lib.siu.edu/cgi/viewcontent.cgi?article=1421&context=ebl

Palliyaguru, D. L., Yuan, J. M., Kensler, T. W., & Fahey, J. W. (2018). Isothiocyanates: Translating the Power of Plants to People. Molecular nutrition & food research, 62(18), e1700965. https://doi.org/10.1002/mnfr.201700965

U.S. Department of Agriculture. (2019). Mustard, prepared, yellow. Retrieved from https://fdc.nal.usda.gov/food-details/326698/nutrients

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Diet, Gut Health , , , , , , , , , , ,

Miso: A Superfood with Beneficial Properities for Your Well-Being

Can individuals incorporate miso into their diets to improve their gut health and utilize its beneficial properties?

What Is Miso?

As the weather starts to get colder, many people start thinking about making soups, stews, and hot foods. However, when it comes to a person’s health and wellness, many people wonder what to add to their soups while adding many nutritional foods and proteins that can make them not only flavorful but also add beneficial properties to their diet. Why not add miso? Miso is fermented soybean paste, a rice-based food product in Japan that is a staple cooking product. (Saeed et al., 2022) Additionally, since miso is a soybean product, many people incorporate it into their soups as it contributes to many health benefits to Japanese-style diets and can even enhance various dishes. (Ito, 2020) At the same time, many people who start to incorporate miso as part of their diet will notice some beneficial results in their gut system. We associate with certified medical providers who inform our patients of the benefits of incorporating miso into a nutritional diet. While asking important questions to our associated medical providers, we advise patients to integrate ways to add miso to their foods and help reduce bad bacterial growth in their gut system. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Types Of Miso

Miso can come in various types depending on how long it has been left to be fermented and its ingredients to see what color and flavor intensity will be put into the cooking. All miso products are in paste form and can be paired well with any protein like chicken, meat, and fish. The types of miso include:

  • White miso (Shiro miso): Mildest, sweet, less salty
  • Yellow miso (Shinshu miso): Mild, earthier, more acidic
  • Red miso (Aka miso): Salty, slightly bitter
  • Brown rice miso (Genmai miso): Sweet, mild, earthy
  • Barley miso (Mugi miso): Mild, earthy, not gluten-free

Miso Nutritional Facts

When it comes to the nutritional facts of miso, one tablespoon of miso contains about:

  • 1 tbsp of miso: 17g
  • Calories: 34
  • Total Fats: 1g
  • Cholesterol: 0mg
  • Sodium: 634mg
  • Total Carbohydrates: 4.3g
  • Protein: 2.2g

It is important to note that a bit of miso goes a long way due to its high sodium content and its various vitamins and nutrients.

Eat Right To Feel Better- Video

Beneficial Properties of Miso

When it comes to the beneficial properties of miso, it has numerous benefits that can help the body provide the nutrients it needs to fuel. Since miso is a fermented seasoning, it is rich in nutrients and has probiotic microorganisms that can help propagate healthy good bacteria to the gut while enhancing the immune system. (Paul et al., 2023) Additionally, when consumed daily, miso can help improve skin moisture, stimulate ceramides, have an anti-hypertensive effect, and many other beneficial effects. (Kotake et al., 2022)

Improves Gut Health

Since miso is a probiotic, it can help many individuals with gut issues since the gut system has trillions of bacteria that activate and mediate the body. (de Vos et al., 2022) Many people don’t realize that the gut is known as the second brain, and when environmental factors start to affect the gut, it can cause many health problems. So, adding miso can help influence good bacteria to reduce harmful bacteria and directly influence the epithelial immune cells of the GI tract. (Wieers et al., 2019)

Incorporating Miso In Your Diet

Since miso has a sweet/salty flavor, it can be used in various recipes. It can be taken in small amounts depending on the individual’s taste and what ingredients many people use for their cooking. At the same time, if a person is on a low-sodium diet, limiting the intake or avoiding it if they have a food allergy to soy is best. Making small changes and adding healthy nutritional substitutes to food can help many people live healthier.

References

de Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: mechanistic insights. Gut, 71(5), 1020-1032. https://doi.org/10.1136/gutjnl-2021-326789

Ito, K. (2020). Review of the health benefits of habitual consumption of miso soup: focus on the effects on sympathetic nerve activity, blood pressure, and heart rate. Environ Health Prev Med, 25(1), 45. https://doi.org/10.1186/s12199-020-00883-4

Kotake, K., Kumazawa, T., Nakamura, K., Shimizu, Y., Ayabe, T., & Adachi, T. (2022). Ingestion of miso regulates immunological robustness in mice. PLOS ONE, 17(1), e0261680. https://doi.org/10.1371/journal.pone.0261680

Paul, A. K., Lim, C. L., Apu, M. A. I., Dolma, K. G., Gupta, M., de Lourdes Pereira, M., Wilairatana, P., Rahmatullah, M., Wiart, C., & Nissapatorn, V. (2023). Are Fermented Foods Effective against Inflammatory Diseases? Int J Environ Res Public Health, 20(3). https://doi.org/10.3390/ijerph20032481

Saeed, F., Afzaal, M., Shah, Y. A., Khan, M. H., Hussain, M., Ikram, A., Ateeq, H., Noman, M., Saewan, S. A., & Khashroum, A. O. (2022). Miso: A traditional nutritious & health-endorsing fermented product. Food Sci Nutr, 10(12), 4103-4111. https://doi.org/10.1002/fsn3.3029

Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. https://doi.org/10.3389/fcimb.2019.00454

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