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

Sauerkraut and Its Incredible Health Benefits

Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?

Sauerkraut

Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)

Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)

Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)

Look at the Benefits

Probiotics

  • Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)

Fiber

  • Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.

Digestion

Anti-inflammatory

Gut Microbiome

  • Sauerkraut can help diversify and improve the composition of the gut microbiome, leading to various health benefits. (Healthline, 2023)

IBS symptoms

How to incorporate sauerkraut into one’s diet

Check the Ingredients

Option for unpasteurized

  • Look for sauerkraut that is labeled raw or naturally fermented to ensure it contains live probiotics.

Try to Eat Regularly

  • Aim to include sauerkraut in your diet a few times a week to reap the benefits. (Healthline, 2023)

Pair with Other Gut-Healthy Foods

  • Sauerkraut can be eaten alone or paired with other fermented foods, such as yogurt, kimchi, or chard, to promote gut health.

What to consider

Cabbage Allergy

  • Individuals who have a cabbage allergy or histamine intolerance should avoid sauerkraut.

Sodium

MAOI Medications

  • Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).

Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.

Injury Medical Chiropractic and Functional Medicine Clinic

As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Body In Balance: Chiropractic, Fitness, and Nutrition

References

Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. https://doi.org/10.3390/nu13051516

Healthline. (2023). 8 Surprising Benefits of Sauerkraut (Plus How to Make It). https://www.healthline.com/nutrition/benefits-of-sauerkraut#nutrients

Medical News Today. (2023). What are the benefits of eating sauerkraut? https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut

Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. https://doi.org/10.1128/aem.02234-24

National Institutes of Health Office of Dietary Supplements. (2023). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-Consumer/

National Institutes of Health. (2025). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/

U.S. Department of Agriculture. (2018). Sauerkraut, canned, solids and liquids. Retrieved from https://fdc.nal.usda.gov/food-details/169279/nutrients

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

Disclaimer

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

Tofu Benefits: Nutrition and Cooking Tips

Uncover the health benefits of tofu. This nutritious ingredient is great for both your taste buds and your well-being.

Introduction

As a nurse practitioner with over two decades of clinical experience in physical and functional medicine, I’ve witnessed firsthand the transformative power of food as medicine. In particular, the role of plant-based proteins like tofu has grown increasingly significant in evidence-based interventions aimed at reducing cardiovascular risk.

From managing hypertension and dyslipidemia to reducing systemic inflammation, a heart-healthy diet is one of the most accessible and sustainable lifestyle changes patients can make. One often-underappreciated food with robust cardioprotective properties is tofu. In this article, we’ll explore the science-backed benefits of tofu, its role in functional cardiovascular care, and practical ways to integrate it into a heart-smart diet.

Why Functional Nutrition Matters for Cardiovascular Health

The heart doesn’t function in isolation—it works in concert with every other system in the body. Functional medicine recognizes that cardiovascular issues often stem from a constellation of root causes: chronic inflammation, oxidative stress, hormonal imbalances, dysregulated blood sugar, and nutrient deficiencies, just to name a few.

Rather than isolating nutrients or treating lab values in a vacuum, functional nutrition focuses on synergy—how whole foods interact with body systems to optimize health. Tofu, with its impressive nutrient density and anti-inflammatory profile, fits seamlessly into this paradigm.

What Is Tofu? A Nutritional Powerhouse from the Soybean

Tofu, also known as bean curd, is a protein-rich food derived from soybeans. It has been a staple in East Asian diets for over 2,000 years and is gaining popularity in the West for good reason.

To produce tofu, soybeans are soaked, blended, and strained into a soy milk, which is then coagulated using calcium or magnesium salts and pressed into blocks. This process preserves the soybean’s rich content of protein, calcium, iron, and bioactive compounds.

Unlike ultra-processed meat substitutes, tofu is a minimally processed, whole food source of plant protein that aligns with the foundational principles of a heart-healthy, anti-inflammatory diet.

Nutritional Profile of Tofu (Per 116g Serving of Firm Tofu)

  • Calories: 88
  • Protein: 9g
  • Fat: 6g (mostly unsaturated)
  • Saturated Fat: 0.8g
  • Carbohydrates: 2.2g
  • Fiber: 0.3g
  • Sodium: 8mg
  • Potassium: 140mg
  • Iron: 34% Daily Value (DV)
  • Calcium: 40% DV
  • Magnesium: 8% DV
  • Vitamin B6: 5% DV

Tofu also contains all nine essential amino acids, making it a complete protein—an important consideration for those transitioning away from animal products.

The Healing Diet: Combat Inflammation & Embrace Wellness- Video

The Cardiovascular Benefits of Tofu: What the Science Says

1. Lowering LDL Cholesterol

A pivotal meta-analysis published in the Journal of Nutrition (Messina, 2016) confirmed the LDL-lowering effects of soy protein. Tofu, being rich in soy protein, can help reduce low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. By displacing saturated fat and dietary cholesterol from animal proteins, tofu supports healthier lipid profiles.

2. Anti-Inflammatory and Antioxidant Properties

Tofu is rich in isoflavones, naturally occurring phytoestrogens found in soybeans. Isoflavones like genistein and daidzein have antioxidant properties and may inhibit inflammation at the endothelial level—critical for patients with atherosclerosis or at risk for coronary artery disease. According to Rizzo et al. (2023), these compounds help maintain vascular flexibility and may inhibit platelet aggregation, reducing clot risk.

3. Blood Pressure Regulation

Magnesium, potassium, and calcium—key electrolytes found in tofu—are all essential for regulating blood pressure. These nutrients support vascular tone and optimize endothelial function. Additionally, substituting animal-based protein with tofu helps reduce overall sodium intake, further supporting blood pressure goals.

4. Weight and Metabolic Control

With only 88 calories per serving and a high satiety value, tofu is a strategic food for weight management—an important factor in controlling cardiovascular risk. The protein-fiber-fat ratio makes it ideal for glycemic regulation and preventing insulin resistance.

5. Improved Lipid Profiles and Reduced Coronary Risk

Longitudinal studies have demonstrated that plant-based diets rich in soy protein improve HDL/LDL ratios and reduce triglycerides, especially when tofu is used to replace red meat or processed meats. According to Erdman (2000), soy-based interventions can reduce coronary heart disease risk by as much as 20% over time when combined with other healthy lifestyle changes.

Types of Tofu and Their Culinary Uses

Tofu’s versatility is one reason it’s so easy to integrate into a heart-healthy diet. Understanding its different textures can help patients and practitioners alike explore creative and satisfying meal planning.

  • Silken Tofu: Soft, custard-like texture. Excellent in smoothies, sauces, and desserts.
  • Soft Tofu: Slightly firmer than silken. Ideal for soups and gentle sautés.
  • Firm Tofu: Maintains structure well. Great for stir-fries, curries, and grilling.
  • Extra-Firm Tofu: Dense and chewy. Best for baking, frying, or as a meat substitute in hearty recipes.
  • Fermented Tofu: A flavorful condiment used in East Asian dishes. Contains probiotics and can support gut health.

Each form can be marinated, baked, crumbled, or pureed—making tofu a culinary chameleon and nutrient-rich addition to any cardiovascular prevention strategy.

Is Tofu a Reliable Protein Source for Cardiovascular Patients?

Yes—and not just for vegans or vegetarians. One of the biggest concerns in reducing animal protein intake is whether patients will meet their protein needs. Tofu alleviates this concern by offering a complete amino acid profile.

Furthermore, because tofu contains very little saturated fat and zero dietary cholesterol, it aligns with AHA (American Heart Association) guidelines for protein sources that support cardiac health. Tofu also promotes lean muscle maintenance, critical for older adults at risk for sarcopenia—a condition that compounds cardiovascular vulnerability.

Functional Medicine Tips: How to Add Tofu to a Heart-Healthy Diet

Transitioning to a more plant-based approach doesn’t have to be intimidating. Here are simple, evidence-informed ways to incorporate tofu:

  1. Tofu Scrambles: Replace eggs with crumbled firm tofu, turmeric, and vegetables for a cholesterol-free breakfast.
  2. Stir-Fries: Toss cubed tofu with olive oil, garlic, and cruciferous vegetables like broccoli or bok choy.
  3. Tofu Bowls: Combine baked tofu with quinoa, avocado, leafy greens, and tahini for a nutrient-dense lunch.
  4. Soups and Stews: Add soft tofu to miso or vegetable-based soups for added protein and satiety.
  5. Smoothies: Blend silken tofu with berries, flaxseed, and almond milk for a protein-packed snack.
  6. Marinated and Grilled: Let tofu absorb anti-inflammatory marinades (like ginger-garlic-tamari) before grilling.

Encourage patients to explore international cuisines—particularly Japanese, Korean, and Thai recipes—that have normalized tofu as a central protein source for centuries.

Addressing Common Concerns About Soy

Despite its benefits, soy has faced scrutiny—largely due to misconceptions around phytoestrogens. However, clinical research consistently shows that moderate soy intake is safe and beneficial for most populations, including breast cancer survivors and men with prostate concerns.

In fact, population studies in East Asia demonstrate lower rates of hormone-sensitive cancers and cardiovascular disease in populations consuming soy regularly. As with any food, balance and moderation are key.

Final Thoughts: Tofu as a Functional Ally for Cardiovascular Health

Tofu isn’t just a trend—it’s a time-tested, nutrient-dense, cardioprotective food with substantial clinical value. As healthcare providers, we should not underestimate the power of simple dietary substitutions. Replacing saturated fat-rich meats with plant-based proteins like tofu can reduce cardiovascular burden, support metabolic resilience, and enhance quality of life.

From a functional medicine lens, tofu exemplifies the concept of food as a therapeutic tool. Its ability to modulate inflammation, support endothelial function, and provide sustainable, complete protein makes it a cornerstone in any heart-healthy nutrition plan.

Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of assessing individuals dealing with cardiovascular issues and are looking for natural alternatives to incorporate plant-based foods into a healthy diet. When asking important questions to our associated medical providers, we advise patients to incorporate tofu into their diet to reduce the effects of cardiovascular disorders related to the body. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.

References

Dang, Y., Ren, J., Guo, Y., Yang, Q., Liang, J., Li, R., Zhang, R., Yang, P., Gao, X., & Du, S. K. (2023). Structural, functional properties of protein and characteristics of tofu from small-seeded soybeans grown in the Loess Plateau of China. Food Chem X, 18, 100689. https://doi.org/10.1016/j.fochx.2023.100689

Erdman, J. W., Jr. (2000). AHA Science Advisory: Soy protein and cardiovascular disease: A statement for healthcare professionals from the Nutrition Committee of the AHA. Circulation, 102(20), 2555-2559. https://doi.org/10.1161/01.cir.102.20.2555

Eze, N. M., Okwume, U. G., Eseadi, C., Udenta, E. A., Onyeke, N. G., Ugwu, E. N., Akubue, B. N., Njoku, H. A., & Ezeanwu, A. B. (2018). Acceptability and consumption of tofu as a meat alternative among secondary school boarders in Enugu State, Nigeria: Implications for nutritional counseling and education. Medicine (Baltimore), 97(45), e13155. https://doi.org/10.1097/MD.0000000000013155

Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients, 8(12). https://doi.org/10.3390/nu8120754

Montgomery, K. S. (2003). Soy protein. J Perinat Educ, 12(3), 42-45. https://doi.org/10.1624/105812403X106946

Rizzo, J., Min, M., Adnan, S., Afzal, N., Maloh, J., Chambers, C. J., Fam, V., & Sivamani, R. K. (2023). Soy Protein Containing Isoflavones Improves Facial Signs of Photoaging and Skin Hydration in Postmenopausal Women: Results of a Prospective Randomized Double-Blind Controlled Trial. Nutrients, 15(19). https://doi.org/10.3390/nu15194113

Disclaimer

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

Cheddar Cheese Nutritional Value Explained

While cheddar cheese’s high-calorie count and saturated fat content have nutritional drawbacks, can a moderate amount be an enjoyable part of a healthy diet?

Cheddar Cheese

Cheddar is a hard, cow’s milk cheese known for its dense, layered texture and nutty flavor. It is a favorite cheese served in quesadillas, mac and cheese, or on burgers. However, cheddar cheese nutrition isn’t considered ideal.

Nutrition

Nutrition information for 1 ounce/28 grams of cheddar cheese. (U.S. Department of Agriculture, 2019)

  • Calories – 120
  • Fat – 10 grams
  • Sodium – 190 milligrams
  • Carbohydrates – 0 grams
  • Fiber – 0 grams
  • Sugars – 1 grams
  • Protein – 7 grams
  • Calcium – 201.6 milligrams
  • Vitamin A – 95.7 micrograms
  • Vitamin B12 – 0.3 micrograms

Carbohydrates

  • Cheddar contains zero carbohydrates, meaning it has no fiber and little sugar.

Fats

  • Most health concerns focus on fat and saturated fat content. (Lordan R. et al., 2018)
  • Whole-milk cheddar is high in total fat – 10 grams per ounce.
  • Saturated fat – 6 grams per ounce.
  • Traditionally, nutrition recommendations have advised consuming a diet low in saturated fat to reduce the risk of cardiovascular disease.
  • However, research suggests saturated fat in whole foods like cheese may not harm heart health. (Astrup A., Geiker N. R. W., & Magkos F. 2019)
  • Further research is needed to determine the pros and cons of saturated fat in dairy. (Hirahatake K. M. et al., 2020)

Protein

  • It provides 7 grams per 1-ounce serving, and protein accounts for over 30% of cheddar’s calories.
  • This can significantly add to one’s daily intake.

Vitamins and Minerals

  • Calcium is a micronutrient at 200mg (or 20% of daily value) per ounce.
  • One ounce provides 10% daily vitamin A recommendation and 14% phosphorus, plus small amounts of zinc, selenium, and riboflavin.
  • Cheddar cheese can be relatively high in sodium at 190mg per ounce if trying to cut down on salt. (U.S. Department of Agriculture, 2019)

Health Benefits

Builds Healthy Bones

Builds Muscle

  • Protein performs a variety of functions in the body.
  • Protein helps build muscle; it’s necessary to produce enzymes, give structure to cells, maintain fluid balance, and more. (Carbone J. W., & Pasiakos S. M. 2019)

Calorie-Dense

  • Cheddar is calorie-dense, which increases its satisfaction factor.

May Help Weight Loss

  •  There is the belief that cheese causes weight gain; however, the full-fat dairy paradox, which goes against dietary guidelines, is the idea that full-fat dairy products may be healthier than low-fat or fat-free dairy,
  • Research now suggests removing fat from dairy products may make them more likely to cause weight gain, making full-fat the better choice for weight management. (Soltani S., & Vafa M. 2017)

Compatible With Keto and Low-Carb Diets

  • Because of cheddar’s high fat percentage, it’s compatible with high-fat nutrition plans.
  • With zero carbohydrates, cheddar also fits well in low-carb diets.

Low Lactose

  • Cheddar is one of the harder, aged cheeses that’s quite low in lactose.
  • This means lactose-intolerant individuals can often eat it without unpleasant symptoms like bloating, stomach upset, and gas.

Allergies

  • Although it is low in lactose, cheddar still contains casein and whey, two components that can trigger an immune response in individuals with a dairy allergy. (He, M. et al., 2017)

Storage and Safety

Cheddar does not technically require refrigeration. However, storing it in the fridge will help it last longer. According to the USDA, unopened cheddar can last up to six months in the refrigerator, and opened packages can last three to four weeks. Because it’s a hard cheese, cheddar even takes well to freezing, but this will not extend its life more than refrigeration. The USDA estimates cheddar can be frozen for about six months.

Preparation

Cheddar can be added to any number of cheesy dishes or, of course, served alone with crackers. It doesn’t require high heat to become nice and melty. Try adding a whole-grain base and veggies to increase the nutrients in dishes like cheesy casseroles, Mexican dishes, sandwiches, or pasta.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Osteoporosis

References

U.S. Department of Agriculture. FoodData Central. (2019). Cheddar Cheese. Retrieved from https://fdc.nal.usda.gov/food-details/494681/nutrients

Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned?. Foods (Basel, Switzerland), 7(3), 29. https://doi.org/10.3390/foods7030029

Astrup, A., Geiker, N. R. W., & Magkos, F. (2019). Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts. Advances in nutrition (Bethesda, Md.), 10(5), 924S–930S. https://doi.org/10.1093/advances/nmz069

Hirahatake, K. M., Astrup, A., Hill, J. O., Slavin, J. L., Allison, D. B., & Maki, K. C. (2020). Potential Cardiometabolic Health Benefits of Full-Fat Dairy: The Evidence Base. Advances in nutrition (Bethesda, Md.), 11(3), 533–547. https://doi.org/10.1093/advances/nmz132

Malmir, H., Larijani, B., & Esmaillzadeh, A. (2020). Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis. Critical reviews in food science and nutrition, 60(10), 1722–1737. https://doi.org/10.1080/10408398.2019.1590800

Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136

Soltani, S., & Vafa, M. (2017). The dairy fat paradox: Whole dairy products may be healthier than we thought. Medical journal of the Islamic Republic of Iran, 31, 110. https://doi.org/10.14196/mjiri.31.110

He, M., Sun, J., Jiang, Z. Q., & Yang, Y. X. (2017). Effects of cow’s milk beta-casein variants on symptoms of milk intolerance in Chinese adults: a multicentre, randomised controlled study. Nutrition journal, 16(1), 72. https://doi.org/10.1186/s12937-017-0275-0

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

Harnessing the Power of the Coconut: Discover its Beneficial Properties

Can coconut be a healthier alternative food option for individuals trying to improve their health and wellness?

The Coconut

Located in the tropical regions around the world, especially in Southeast Asia, the Pacific islands, sunny coastal states in the U.S., and India, the coconut (Cocos nucifera L.) is a monoecious perennial palm that has many uses for people who are looking for alternatives in their dietary needs. Known as the “tree of life,” the coconut has numerous utilities that people can incorporate from food, medicine, and household products. (Beveridge et al., 2022) The outer coconut husk is used in household items, while the coconut fruit is used for food and medicinal purposes, from antibacterial and antioxidant to containing microminerals and nutrients. (DebMandal & Mandal, 2011) This tropical fruit can be used in baked goods, skin products, and food dishes and can help restore the body’s electrolytes. We associate with certified medical providers who inform our patients of the importance of incorporating healthy foods like coconut into a healthy diet. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily dietary intake to feel good. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Nutritional Facts

With coconut being a versatile fruit, it has many nutritional benefits. It is classified as a medium-chaired saturated fat absorbed by the body differently and can help reduce LDL-Cs (low-density lipoproteins, reduce cardiovascular diseases, and improve cognitive function. (Hewlings, 2020) When it comes to the nutritional facts of eating one piece of coconut is about:

  • 1 piece of coconut: 45g
  • Calories: 159
  • Total Fats: 15g
    • Saturated fat: 13g
  • Cholesterol: 0mg
  • Sodium: 9mg
  • Potassium: 160mg
  • Total Carbohydrate: 7g
    • Dietary fibers: 4.1
    • Sugar: 2.8g
  • Protein: 1.5g

Coconuts are high in saturated fats and medium-chain fatty, so they can cross the blood-brain barrier and be absorbed, transported, and utilized for energy production for the body. They can also provide beneficial properties to the gut microbiome. (Fan et al., 2022) At the same time, if people drink the water from the coconut, its nutritional facts include:

  • 1 cup of coconut water: 240g
  • Calories: 45
  • Total Fats: 0.5g
    • Saturated fat: 0.4g
  • Cholesterol: 0mg
  • Sodium: 252mg
  • Potassium: 600mg
  • Total Carbohydrate: 9g
    • Dietary fiber: 2.6g
    • Sugar: 6g
  • Protein: 1.7g

Food As Medicine- Video

The Health Benefits Of The Coconut

With the coconut tree being “the tree of life,” the fruit has many beneficial properties for health and wellness. For instance, using coconut oil for cooking has many advantages, such as being resistant to oxidation and polymerization due to its high saturated fatty acid content, being consumed at low levels, and reducing cardiovascular diseases. (Schwingshackl & Schlesinger, 2023) At the same time, when people start to use coconut oil for part of their cooking, they will notice that their body weight decreases. (Duarte et al., 2022). Below are other beneficial properties when people start incorporating coconut into their diet.

Replenish Electrolytes

Many people starting to work out or are physically active can utilize coconut water to replace sports drinks to replenish their electrolytes. When a person is exercising and sweating profusely, water and sodium levels are depleted, thus compromising the cardiovascular system’s ability to maintain a person’s exercise performance. (O’Brien et al., 2023) Hence, drinking coconut water can help rehydrate the body and replenish those electrolytes. At the same time, incorporating a bit of citrus fruit can provide extra health benefits and enhance the flavor of coconut water.

Reduces Blood Sugar

Coconuts can also help lower blood sugar levels, and for diabetic individuals, it can help reduce their blood glucose to healthy levels, regulate their carbohydrate metabolism, and improve their antioxidant capacity to reduce any comorbidities associated with diabetes. (Dai et al., 2021) Additionally, many diabetic individuals can substitute regular sugar with coconut sugar as it has a high nutritional value and a low glycemic index that can be beneficial to moderate glucose absorption. (Saraiva et al., 2023)

Adding Coconut To Your Diet

Many people can incorporate coconut into their diet by eating the fruit, drinking the coconut water, and utilizing it for smoothies and baked goods. By adding coconut to a healthy diet, many people can get their healthy fats in moderation, their electrolytes replenished, and enjoy eating clean, healthy foods. Making small changes by incorporating foods that have antioxidants into a healthy diet can help many people eat healthier and have more energy. At the same time, when people incorporate physical activity with their diet, they will begin to notice small positive changes in themselves and their bodies, thus leading happy, healthier lives.

References

Beveridge, F. C., Kalaipandian, S., Yang, C., & Adkins, S. W. (2022). Fruit Biology of Coconut (Cocos nucifera L.). Plants (Basel), 11(23). https://doi.org/10.3390/plants11233293

Dai, Y., Peng, L., Zhang, X., Wu, Q., Yao, J., Xing, Q., Zheng, Y., Huang, X., Chen, S., & Xie, Q. (2021). Effects of coconut water on blood sugar and retina of rats with diabetes. PeerJ, 9, e10667. https://doi.org/10.7717/peerj.10667

DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med, 4(3), 241-247. https://doi.org/10.1016/S1995-7645(11)60078-3

Duarte, A. C., Spiazzi, B. F., Zingano, C. P., Merello, E. N., Wayerbacher, L. F., Teixeira, P. P., Farenzena, L. P., de Araujo, C., Amazarray, C. R., Colpani, V., & Gerchman, F. (2022). The effects of coconut oil on the cardiometabolic profile: a systematic review and meta-analysis of randomized clinical trials. Lipids Health Dis, 21(1), 83. https://doi.org/10.1186/s12944-022-01685-z

Fan, L., Zhu, X., Sun, S., Yu, C., Huang, X., Ness, R., Dugan, L. L., Shu, L., Seidner, D. L., Murff, H. J., Fodor, A. A., Azcarate-Peril, M. A., Shrubsole, M. J., & Dai, Q. (2022). Ca:Mg ratio, medium-chain fatty acids, and the gut microbiome. Clin Nutr, 41(11), 2490-2499. https://doi.org/10.1016/j.clnu.2022.08.031

Hewlings, S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. J Cardiovasc Dev Dis, 7(4). https://doi.org/10.3390/jcdd7040059

O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut Water: A Sports Drink Alternative? Sports (Basel), 11(9). https://doi.org/10.3390/sports11090183

Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health, 20(4). https://doi.org/10.3390/ijerph20043671

Schwingshackl, L., & Schlesinger, S. (2023). Coconut Oil and Cardiovascular Disease Risk. Curr Atheroscler Rep, 25(5), 231-236. https://doi.org/10.1007/s11883-023-01098-y

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

Exploring the Beneficial Properties of Probiotic and Prebiotic for the Body

Can individuals dealing with gut issues incorporate the beneficial properties of probiotics and prebiotics to improve body function?

How The Gut Works Together With The Body

When many individuals are dealing with chronic issues that are causing referred pain in their bodies, it could be an issue that is affecting their gut system. Have you experienced unpredictable food reactions that make you unable to enjoy your favorite meal or food item anymore? Do you notice any abdominal swelling after a heavy meal? Or have you been more constipated and found it difficult to go to the bathroom? This is because the gut system is the second brain of the human body. The gastrointestinal (GI) system provides many beneficial properties to the host and the human body. It helps strengthen the gut’s integrity, harvest and give energy, protect the body from foreign pathogens, and regulate the immune system. (Thursby & Juge, 2017) Inside the gut system is home to trillions of bacteria that help transport the nutrients and vitamins of food to different areas of the body. This, in turn, gives the individual the energy to be mobile and complete their daily activities.  However, environmental factors like illnesses, stress, bad dietary habits, and lifestyles can cause the gut ecosystem to undergo abnormal changes, causing gut dysbiosis. (Zhang et al., 2015)

When environmental factors impact the body, especially the gut system, the immune system produces inflammatory cytokines caused by certain bacteria. Once certain structural component bacteria strains trigger inflammation, it can cause a cascade of inflammatory pathways to affect the entire body, causing the individual to experience pain and discomfort. (Al Bander et al., 2020) Additionally, gut dysbiosis can also be associated with the occurrence of several chronic metabolic diseases that are developed. (Xiong et al., 2023) Fortunately, there are numerous ways people can reduce the impact of gut dysbiosis and help restore normal body function by including probiotics and prebiotics. We associate with certified medical providers who inform our patients of how the gut system can affect the body when environmental factors impact it. While asking important questions to our associated medical providers, we advise patients to integrate various probiotic and prebiotic foods to help regulate healthy bacteria back to the gut and reduce pain and discomfort in the body. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Nutrition Fundamentals- Video

Probiotic & Prebiotic Foods For The Gut

Now, when it comes to the gut system, it is important to know that trillions of bacteria help with gut regulation. When environmental factors cause various issues, it can cause pain and discomfort to the rest of the body. Hence, incorporating probiotics and prebiotics can help regulate the gut and reduce the impact of harmful bacteria from affecting the body. As part of a healthy diet, probiotics have the potential to regulate gut microbiota by affecting the intestinal microbial dynamics and homeostasis, thus influencing the intestines and distill organs physiology. (Kim et al., 2021) Additionally, when a person is incorporating probiotics and prebiotics to regulate their gut, it can be used to help manipulate the host’s microbiota while being used for potential therapeutic strategies. (Radford-Smith & Anthony, 2023) Some of the foods that have probiotics and prebiotics include:

  • Jicama
  • Bananas
  • Garlic
  • Miso
  • Kimchi
  • Yogurt

How Probiotics & Prebiotics Improve Body Function

When people start to incorporate prebiotics and probiotics, they will notice an increased abundance of health-promoting bacteria that can increase microbiome diversity and metabolic pathways that can affect the qualitative and quantitative changes of the gut composition. (Jager et al., 2019) Different bacterial strains can have various properties that can help with the gastrointestinal microbiome diversity and improve the body through metabolic support.

Conclusion

So, when people think about their health and wellness, the best place to start is with the gut by adding prebiotics and probiotics as part of a healthy diet. This, in turn, can help the loss of beneficial bacteria that have been affected by environmental factors and can help reduce the inflammatory effects of chronic illnesses. Making these small changes can be helpful to one’s health and well-being and allow many people to come up with tasty food combinations to improve gut health and metabolic pathways.

References

Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health, 17(20). https://doi.org/10.3390/ijerph17207618

Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. https://doi.org/10.1186/s12970-019-0329-0

Kim, C. S., Cha, L., Sim, M., Jung, S., Chun, W. Y., Baik, H. W., & Shin, D. M. (2021). Probiotic Supplementation Improves Cognitive Function and Mood with Changes in Gut Microbiota in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. J Gerontol A Biol Sci Med Sci, 76(1), 32-40. https://doi.org/10.1093/gerona/glaa090

Radford-Smith, D. E., & Anthony, D. C. (2023). Prebiotic and Probiotic Modulation of the Microbiota-Gut-Brain Axis in Depression. Nutrients, 15(8). https://doi.org/10.3390/nu15081880

Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. https://doi.org/10.1042/BCJ20160510

Xiong, R. G., Li, J., Cheng, J., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Gan, R. Y., & Li, H. B. (2023). The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients, 15(14). https://doi.org/10.3390/nu15143258

Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. https://doi.org/10.3390/ijms16047493

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