Why Onions?

 By Farmer Richard with Gwen Anderson

Red Cipollini Onions drying in the Greenhouse

Onions were one of the first vegetables that came to Richard’s attention as having significant health benefits.  Four years ago, we published an article called Alliums to Fight Cancer that delved into some of the health benefits of onions and garlic specifically regarding their cancer fighting properties. Onions also boast the ability to help prevent osteoporosis, lower blood pressure, lower the level of cholesterol and triglycerides in the blood, have anti-clotting benefits, as well as being anti-inflammatory, antibacterial and antiviral. This is due largely to the organosulfur compounds that onions contain.  Organosulfur compounds contain some powerful antioxidants, including quercetin and other flavonoids that encourage glutathione production.  Quercetin is known to slow tumor growth, especially in colon cancer, promote prostate health, and is an antihistamine.  Flavonoids may reduce the risk of stroke as well as Parkinson’s and cardiovascular disease.  One study done by the Journal of Hypertension in 2017 reported that participants that consistently ate more alliums (onions and garlic, to name a few) reduced their risk of cardiovascular disease by 64%.  Glutathione is a powerful antioxidant that boosts the immune system and protects the heart as well as removing toxins.  Sulfur, found in organosulfur compounds, is also the main component that assists with protein synthesis and creating cell structures.

Onion field from June this year

The organosulfur compounds are most beneficial when raw, but you can maximize the benefit of cooked onions (and garlic, too!) by allowing them to set for 10 minutes after cutting them before cooking them.  This process allows the enzymes released by the onions while being cut to fully react with the sulfur-containing molecules, converting them into their beneficial forms.  Aside from the organosulfur compounds, onions are also an excellent source of vitamin C and phytonutrients.  Phytonutrients help overall in maintaining good health and contain anticancer and antimicrobial properties.  Onions also contain fiber and folic acid, a B vitamin that helps make healthy new cells.  They are low calorie, very low in sodium, and have no fat or cholesterol.

Egyptian Walking Onion

It was over 40 years ago when Richard first learned about the health benefits of onions.  Since then, he has persisted in finding varieties of onion that can be available year round locally, allowing us to eat some form of onion every day.  Besides the huge health benefits, onions add flavor to almost every meal.  Our goal is to have one or more members of the onion/garlic family in every box of our 30 box season.  We start the season with perennial chives and two multiplying heirloom onions, potato onions and Egyptian Walking Onions, as well as the wild ramps harvested from our woods.  These meet our onion needs until our grown-from-seed transplants are ready.  We grow about 379,000 onion plants in our greenhouses, starting in late February, and transplant them to the field in early April when they are ready for the move

.

We are presently delivering the very fast growing sweet Spanish type called Zoey in this week’s CSA boxes.  The very fast growing Spanish varieties, including Sierra Blanca which we delivered previously, are very mild, even when raw.  The later, slower growing varieties allow us to store onions for six months or more!  These storage onions have a stronger flavor than the earlier varieties when raw, due to the higher amount of sulfur compounds, which also aid in storage.  When cooked, much of the sulfur volatilizes and leaves us with a sweet caramelized onion flavor.  This is because onions also contain a high amount of sugar, which becomes more pronounced when the sulfur compounds break down.

Green Scallions planted on raised beds with reflective plastic mulch.

Onions are sometimes challenging to grow because they grow slowly and are poor weed competitors.  They also have a tiny insect pest called the onion thrip that lives in the growth point of the onion.  The thrips pierce tiny holes in the young leaves, which allows bacteria to enter the plant.  That bacteria can later cause a soft rot in the top of a mature dry onion.  To solve these problems we plant our tiny greenhouse onion plants into a raised bed covered with a reflective plastic mulch that prevents the thrips from finding the onions.  It works!  Without the thrips, we have almost no neck rot, even in a wet, stormy year.

Onions require regular water to thrive.  Our onions received water with fertilizer that includes sea weeds, micro and macro nutrients and beneficial bacteria through the line buried under each row at least once a week.  Our irrigation/fertigation crew did a great job this year.  Alejandro also did regular foliar applications to provide additional nutrients and for disease prevention.  The result: a record yield with excellent quality that should supply all boxes through December and still allow produce plus for your winter stash!  This year’s crop appears to be our best ever!

Red Onions and Shallots safely drying in the greenhouse

Last week, we did a big onion and shallot harvest.  Of our 1.8 acres of onions, two-thirds are safely stored in the greenhouse and cooler right now.  We hope to finish the harvest later this week or early next week.  We estimate the total yield form this crop will equate to about 9 onions in each box for the remainder of the season!  The harvest so far has been abundant, as it was earlier this season with the early purple and green scallions and then purple Cipollini onions we delivered.  We bring onions in from the field when there is still some green in the top.  To leave them in the field longer risks sun burn on hot days and bacteria entering the neck.  We hand pull all of our onions when ready for harvest, then leave them to dry briefly in the field.  After a day or two, the onions are crated, hauled back to the farm and organized onto our greenhouse benches to finish drying.  The greenhouse roof is now covered with an 85% opaque cloth, which helps shade the onions from direct sunlight and reduces the temperature in the greenhouse.  After 1-2 weeks of drying, we top and clean the onions before transferring them to a cold, dry cooler for storage.

Shallots drying in the greenhouse

Our production system involves a great deal of manual labor!  Conventional onion production involves nasty neonicotinoid systemic insecticides to control the thrips.  Neonicotinoids are an insecticide that has been linked to many adverse human health and ecological effects, including decimating the honey bee and bird populations.  Conventional producers also use a mechanical topper to top and clean onions.  We have a mechanical topper, but find that it causes damage to the onion, so we chose to top them by hand instead.

While growing onions is challenging and labor intensive, we firmly believe the benefits of providing them year round makes the challenge well worth the effort.  We hope you have gained a greater appreciation for the health powerhouse that is the onion.

Ginger: Spicy, or Anti-Inflammatory?

By Laurel Blomquist

Fresh Baby Ginger

     Welcome to another article in our anti-cancer series. Today’s focus is on the tropical rhizome, ginger. Don’t forget, these anti-cancer foods also combat neurological, immunological, gastrointestinal, cardiovascular, and metabolic disorders, as well as the process of aging. 

     Ginger has not yet been studied by Richard Beliveau and Denis Gingras, authors of Foods to Fight Cancer. However, they do include it in their appendix as a flavor you should include in your anti-cancer meals, particularly any of an Asian flair. They say, “One of the principal molecules present in this spicy root, known as gingerol, has often been put forward as a powerful potential anticancer agent, for its anti-inflammatory properties as well as its inhibiting activity on cancerous cells.” (p. 179)

     David Servan-Schreiber also mentions ginger in Anti-Cancer: A New Way of Life. He calls out ginger’s anti-inflammatory, antioxidant, and protective effects. He cites three studies that demonstrate this, as well as ginger’s ability to reduce the creation of new blood vessels. He recommends ginger to alleviate nausea brought on by chemotherapy or radiation, and suggests making a simple tea by slicing an inch of ginger and steeping in boiling water for ten to fifteen minutes. (p. 134)

     Ginger has been found effective at inhibiting liver cancer, a particularly fast-growing cancer that spreads rapidly. Researchers in China found that ginger reduced serum liver cancer markers and liver tissue growth factors. Ginger was also found to inhibit inflammation and promote apoptosis (ritual cell death) using three of its compounds: geraniol, pinostrobin and clavatol. 6-shogaol and 6-gingerol, two of ginger’s active ingredients, also prohibited metastasis, or the spread of liver cancer to other parts of the body. (Zhou et al. 2016)

Close-up: ginger in greenhouse

     I found a laundry list of benefits from ginger in the book The 150 Healthiest Foods on Earth, by Jonny Bowden (p. 284-285). For those of you who practice Ayurveda, India’s 5000-year old “Science of Life,” you may already know that ginger is known as the universal remedy. Bowden reiterates ginger’s ability to stave off nausea and vomiting, and adds that since ginger doesn’t have side effects, it may be particularly of interest to pregnant women experiencing morning sickness. He lists several active ingredients, including shogaol and zingerone, which are anti-inflammatory and could be used by those suffering from arthritis or fibromyalgia. He cites a study suggesting that gingerols may inhibit the growth of human colorectal cancer cells. Other studies show that ginger has positive effects on the gastrointestinal tract, the cardiovascular system, pain, and fever. 

     In mice and other animal studies, ginger was shown to lower cholesterol, slow the development of atherosclerosis (arterial plaque build-up), boost the immune system, slow the growth of tumors, and work as an antimicrobial and antiviral agent. Ginger can also improve circulation for those with perpetually cold hands and feet. However, precautions should be taken by those who take prescription medications that thin the blood, such as Coumadin or aspirin, since the effects will be amplified by ginger. Ginger also increases bile acid secretion, which is great for those with Fatty Liver Disease, but not so good for people with gallstones or gallbladder disease. An increase in bile helps the body process and absorb fats, which is necessary to absorb fat-soluble vitamins such as A, E, D, and K. 

Ginger in the greenhouse

     The most exciting article I read about ginger cited a recent study that showed 6-shogaol (a compound found in dried or cooked ginger) is 10,000 times more effective than chemotherapy drugs at destroying cancer stem cells! The study was done on breast cancer stem cells, but the research suggests it could be used for any cancer. What is a cancer stem cell? It is the “mother” cell that regenerates to produce new cancer cells, forming tumors and offshoots. Chemotherapy does not kill off these cells, even at very high doses. Chemo also does not differentiate between healthy cells and cancer cells, which is why it typically makes the patient feel sicker in the short term. Killing cancer stem cells is very important for the long-term fight of any patient against cancer. Doctors may be able to remove cancerous cells and tumors, but unless they kill off the stem cells, cancer may return in the future. For more information on this study, and a link to the study itself, visit: foodrevolution.org/blog/ginger-cancer-treatment.

     I used to eat ginger a few times a week, but now I think I’m going to try to incorporate it into my meals or drinks every day. With its distinct flavor and potent anti-cancer compounds, ginger can’t be beat!

References:

Beliveau, Richard, and Denis Gingras. Foods to Fight Cancer. 2007. 

Bowden, Jonny, PhD, CNS. The 150 Healthiest Foods on Earth. 2007.

Ji, Sayer. “Ginger: 10,000 times stronger than Chemo in Cancer Research Model”. FoodRevolution.org. [Green Med Info], Oct. 19, 2015. 

Servan-Schreiber, David. Anti-Cancer: A New Way of Life. 2009. 

Zhou Y, Li Y, Zhou T, Zheng J, Li S, Li H-B. March 10, 2016. Dietary Natural Products for Prevention and Treatment of Liver Cancer. Nutrients. 8(3): 156.

Brassicas to Fight Cancer

Baby Bok Choi

By Laurel Blomquist

     Welcome to another article in the anti-cancer series. This anti-cancer diet also combats neurological, immunological, gastrointestinal, cardiovascular and metabolic disorders, as well as the process of aging. It’s pretty amazing that we can heal ourselves by making healthy food choices. Today we’re going to dive into the brassica family, commonly known as cole crops. Except where noted, all references are from Foods to Fight Cancer.

     The Brassica Family is one of the most represented on any CSA Farm, and with good reason. This large family includes broccoli, cauliflower, romanesco, broccoli raab, kales, collards, arugula, radishes, turnips, rutabaga, cabbages, Brussels sprouts, kohlrabi, mustards and bok choy to name a few. Cabbage is probably the oldest cultivated vegetable, dating to at least 6,000 years ago (p. 69). Ancient peoples must have indeed revered it, because most of the varieties we eat have been cultivated through selective breeding from one species of wild cabbage. Hippocrates,circa 400 BC, called it “the vegetable of a thousand virtues” (p. 71). Marcus Porcius Cato, circa 200 BC, held cabbage as a universal remedy against sickness and a virtual fountain of youth. He wrote in De Agri Cultura, On Farming, “Eaten raw with vinegar, or cooked in oil or other fat, cabbage gets rid of all and heals all.” (p. 72).  He recommended cabbage for hangovers, and even used it as a poultice to treat cancerous ulcers. 

Radishes

     Modern medicine has proven time and again that brassicas have a preventative effect on cancers of the bladder, breast, lung, stomach, colon, rectum, and prostate (p. 72). Brassicas contain the largest variety of phytochemical compounds with anticancer activity. Just what makes them so powerful?

     One such molecule is called a glucosinolate. You have probably tasted them without knowing it; they are responsible for the slightly bitter or pungent flavor that these vegetables tend to have. Glucosinolates are stored in the molecules of a brassica vegetable until it is chewed, chopped or cooked. As the cell walls break down, glucosinolates mix with myrosinase, an enzyme. Upon mixing with the enzyme, glucosinolates are converted to isothiocyanates. These molecules are what fight cancer directly (p. 73). In broccoli, for example, the isothiocyanate is called sulforaphane. This sulfur molecule is what you smell when you overcook broccoli. 

     In order to get the full benefit of the isothiocyanates, there are a few things to keep in mind. Glucosinolates are very soluble in water, and myrosinase is sensitive to heat. The authors suggest that briefly steaming brassicas, stir frying or eating them raw are the best ways to preserve these compounds, as opposed to boiling (p. 74). Of course, these methods will also preserve the bright green (or red) color of the vegetable and have the added bonus of tasting better. The practice of blanching and freezing brassicas as a way of preserving them is actually not recommended if you want to retain these beneficial molecules. Because of the heat and amount of water involved with this process, the amount of bioavailable glucosinolates is reduced and the myrosinase enzyme is denatured. If you absolutely must boil your broccoli, I would recommend a soup as the soup base may retain more of the benefits. 

Broccoli

     Different glucosinolates are found in different brassicas, producing different isothiocyanates which have varying amounts of anti-cancer properties. Sulforaphane in broccoli is one of the most powerful. One serving of broccoli contains about 60 mg of sulforaphane, and one serving of broccoli sprouts contains 600 mg (p. 75)! Personally, I started making my own broccoli sprouts, from organic seed, of course, and adding them to my daily salad when I learned this information. Sprouts are very easy to make in your kitchen, and a nice addition to your winter menu when fresh, local broccoli is not available. 

     Sulforaphane increases your body’s ability to remove toxins linked to cancer. This reduces the occurrence, number, and size of tumors. Sulforaphane also directly attacks cancerous cells, triggering apoptosis, or cell death (p. 75). Sulforaphane also has antibiotic and antibacterial properties, particularly against Helicobacter pylori, which causes gastric ulcers. Exposure to this bacteria and resulting ulcers will increase your chances of stomach cancer 3-6 times over (p. 76).

     Of course, broccoli is hardly the only brassica with beneficial molecules. Watercress and Chinese cabbage contain phenethyl isothiocyanate, or PEITC, which protects against esophageal, stomach, colon, and lung cancers. PEITC also directly attacks leukemia, colon, and prostate tumors through apoptosis (p. 76).

     Brussels sprouts and our hero broccoli also contain indole-3-carbinol, or I3C. Actually, most brassicas contain at least some I3C, but these two have it in the largest amounts. I3C causes modifications in estradiol, which in turn reduces the ability of estrogen to promote cell growth in the breast, cervix, and uterus, thereby preventing cancer in those tissues (p. 77).

Baby Kale Mix

     We should not forget about kale and collards, which have had a popularity resurgence in recent years. Kale production rose 60% between 2007 and 2012 according to the USDA (Martin), and collards are picking up the slack, since demand for kale has overtaken supply (Krogh). In addition to containing beneficial isothiocyanates, they are good sources of iron, folic acid and Vitamins A and C. 

     The doctors recommend 3-4 weekly servings of brassicas to reap their medicinal benefits. Harmony Valley Farm has done our part this season (and every season) to make sure you are getting your RDA of brassicas. So far this season, you have received brassicas every week except one, and sometimes received 4 varieties in one week! You have received sauté mix, baby arugula and baby kale, watercress, hon tsai tai, kohlrabi, baby bok choi, cauliflower, cabbage, baby white turnips, bunched kale, green top spring radishes and broccoli no less than 9 times, possibly more if you got it as a bonus item. In total, we’ve delivered 53 brassica selections over the course of the past 25 weeks, most of which amount to 3-4 servings each, and the season’s not over yet! Frost doesn’t stop brassicas, in fact it sweetens them, so we can enjoy these all the way to the end of the growing season. To your health!

References

Beliveau, Richard, and Denis Gingras. Foods to Fight Cancer. 2007

Krogh, Josie. “Popularity of Collards Reaching Beyond the South.” jacksonprogress-argus.com. April 19, 2015. 

Martin, Andrew. “Boom Times for Farmers in the United States of Kale.” Bloomberg.com. May 9, 2014. 

Anti-Cancer: A New Way of Life

A Summary by Laurel Blomquist

            The cover of Anti-Cancer: A New Way of Life proclaims, “All of us have cancer cells in our bodies. But not all of us will develop cancer.”  Did you know you have cancer cells in your body? Does that thought scare you? It doesn’t have to. Read on to see what you can do about making sure those cells never proliferate or become life-threatening.

David Servan-Schreiber was an ambitious psychiatrist who had spent his life climbing the ranks of his profession. One day the volunteer subject of his brain MRI study didn’t show up, so he put himself into the machine. The scans showed a walnut-sized tumor in his brain, and thus the doctor became the patient. After diagnosis, Dr. Servan-Schreiber was treated using the most modern techniques available: surgery, chemotherapy, radiation. When he asked his doctor if there was something else he could do to prevent the cancer from returning, his doctor told him to continue living life as he had prior to his diagnosis.

I have something to confess. I was diagnosed with Stage I breast cancer this past February. Yes, I followed my doctors’ recommendations regarding established medical protocols for my cancer. However, you have a feeling of powerlessness when you are just waiting around to see if the cancer is going to come back. Reading this book, as well as Foods to Fight Cancer, changed the course of my life forever.

If you had a toolbox that you could use to combat an illness from all sides, wouldn’t you want to use every tool in the box? I was inspired to change the paradigm, from giving over control to my doctors to taking control. I established a self-care routine that included rest, diet, exercise, meditation, time in nature, breathing techniques, and many more small changes in my daily routine that would alter my prognosis for the future. Of course, these diet and lifestyle changes don’t just lower my chances of getting cancer, there’s more. According to the journal Oxidative Medicine and Cellular Longevity, “Oxidative stress impacts almost all acute and chronic progressive disorders and on a cellular basis is intimately linked to aging, cardiovascular disease, cancer, immune function, metabolism and neurodegeneration.” (http://www.hindawi.com/journals/omcl)

In other words, an anti-cancer diet is also anti- diabetes, obesity, insulin sensitivity, metabolic syndrome, neurological disease (Alzheimer’s, Parkinson’s, etc.), gastrointestinal disease (ulcerative colitis, Crohn’s disease, etc.), autoimmune disease (Rheumatoid arthritis, Lupus, etc.), and any other acute or chronic disease characterized by inflammation and oxidative stress, as well as the process of aging in general. Everyone says they want a long, healthy life. I was willing to do everything in my power in order to achieve that.  

Like myself, Dr. Servan-Schreiber was not convinced that he had no control over the recurrence of his cancer other than the treatments that doctors could provide. He points out that doctors who are at the pinnacle of research in their professions cannot stop to conduct research outside of their fields, or read experimental protocols that haven’t been given a double-blind study. He does not blame his doctors for this because they are busy doing important work to save the lives of their patients. There are many other practitioners doing alternative therapies and research, however. Dr. Servan-Schreiber is not a food chemist, so he uses research from other scientists to support his dietary recommendations. He often cites the research done by Drs. Beliveau and Gingras, who you may remember from Foods to Fight Cancer,  the book I reviewed two weeks ago. Of course, these two are not the only scientists he has explored. He is a thorough researcher; the chapter on food alone has 140 citations! The scope of this article is much too short to present all his findings, so I’m going to summarize a few fruit and vegetable recommendations he recommends for an anti-cancer diet.

The doctor states that cancer is known to thrive on both sugar and insulin, so in general, eating foods that are lower on the glycemic index should be a priority. These include peas, beans, sweet potatoes, whole fruits, and alliums such as garlic, onions, and shallots, which lower insulin peaks when combined with other foods. (p. 70)

           Stone fruits, especially plums, contain high levels of antioxidants and are more cost effective than berries, year-round. He cites a study showing that these fruits fight high cholesterol as well. (p. 119)

The labiate family, which includes mint, thyme, marjoram, oregano, basil, and rosemary, are rich in the fatty acids of the terpene family, which reduce the spread of cancer cells or provokes their death. (p. 138)

In order to grow more rapidly, cancer cells stimulate the creation of new blood vessels so that they have a fuel source close by. This is called angiogenesis. A molecule which inhibits cancer cells by blocking angiogenesis is apigenin, which is found in parsley and celery (p. 120).

Fresh Ginger Root grown on our Farm

Ginger root is also anti-inflammatory, containing antioxidants that reduce angiogenesis. It’s also anti-nauseating, helping control the side effects of chemotherapy. (p. 134)

Vegetables and fruits rich in carotenoids inhibit the growth of cancer cells and stimulate immune cells to attack cancer. These foods include carrots, yams, sweet potatoes, squash, pumpkin, tomatoes, persimmons, apricots, and beets. The bright colors mean the foods contain vitamin A, lycopene, lutein, phytoene, and canthaxanthin. (p. 136)

Pomegranates contain antioxidants and slow prostate cancer growth by 67%! (p. 139)

Flaxseeds contain short-chain omega-3s and lignans, phytoestrogens that block harmful hormones, lower cholesterol, and maintain balanced blood sugar levels. Our friends at Driftless Organics just started producing their own organic flaxseed oil. Add it to salad dressings or smoothies for an anti-cancer cocktail. (p. 143)

Other foods the author includes as part of an anti-inflammatory diet are olive oil (especially virgin), mushrooms, and seaweed.

When Anti-Cancer was published in 2009, the health of the gut microbiome was just beginning to be on the radar; now it’s one of the hottest health topics in popular science. Dr. Servan-Schreiber cites research that states probiotic bacteria inhibit colon cancer growth by moving toxic waste out of the body. Why not make a batch of sauerkraut, kimchi, or kvass with a vegetable of your choosing (choose a brassica for an especially potent combination) and eat it regularly? Don’t forget to feed your probiotic bacteria with prebiotics, such as garlic, onions, tomatoes, sunchokes, and asparagus. (p. 143)

In addition to recommendations for specific foods, the author also emphasized the importance of organic vegetables versus conventional.  He cites a study by Dr. Cynthia Curl, who measured the amount of organochlorine pesticides in the urine of 42 preschool children. Children who were fed an organic diet had pesticide levels below the Environmental Protection Agency’s maximum, while children on the conventional diet had a level 4 times the maximum. While he states that some doctors have interpreted these findings as insignificant, he disagrees, and so do other doctors. (p. 89)

He further states that selenium stimulates immune cells and boosts the effects of antioxidants. According to the author, organic foods are rich in selenium, while conventionally-grown vegetables are lacking because of soil depletion of this mineral. (p. 144)

This book was written as a tool to help all of us flip our genetic switch for cancer off by making decisions that will impact our long-term health. In summary, the doctor states, “Every day, at every meal, we can choose food that will defend our bodies against the invasion of cancer by: detoxifying carcinogenic substances; supporting our immune system; blocking the development of new (blood) vessels needed for tumor growth; preventing tumors from creating the inflammation that serves as their fertilizer; blocking the mechanisms that will enable them to invade neighboring tissues; and promoting the suicide of cancer cells.” (p. 125)

For more information, be sure to check out the book and his website: http://www.anticancerbook.com