By Sarah Hunt, AZFB Communications Intern

Maintaining good mental health is an essential need in all of our lives. RFD-TV and the American Farm Bureau recognized this need in the population of rural America and came together to create a documentary, titled “Mental Health in Rural America”. It aired live on RFD-TV and is also recorded on YouTube here to view at any time.

The Arizona Farm Bureau has covered this topic as well in their article, “Tamping Down the Stress Level on the Farm”. Below are some highlights from the article that give great insight on how to recognize and help alleviate signs of stress or mental illness in co-workers, friends, and family members.

Tell-Tale Signs of a Mental Health Crisis

Ruth Tutor-Marcom, with North Carolina Agromedicine Institute, advises that clear signals can be identified. “Communication is not weakness,” says Tutor-Marcom. She gives a list of signals.

• The decline in care of crops, animals, and farm
• Deterioration of personal appearance
• Increasing life insurance
• Withdrawing from social events, family and friends
• Change in mood and or routine
• Increase in farm accidents
• Family shows signs of stress
• Increase in physical complaints, difficulty sleeping
• Increase in drug or alcohol use
• Giving away prized possessions, calling or saying goodbye
• Feeling trapped (no way out)
• “Nothing to live for”
• “My family would be better off without me; don’t want to be a burden”

And, in today’s current environment, farmers and ranchers have a combination of conditions compounding the typical stress that can be found down on the farm or ranch.

Issues Compounding the Stress

• Weather
• Increased production costs
• Tariffs
• Trade/foreign competition
• Increased labor costs/shortage
• Tax re-evaluations
• Health issues
• Plant/animal disease
• Intergenerational tensions
• Development encroachment
• Litigation
• Environmentalists
• Commodity of scale
• Immigration
• Regulation
• Equipment failures

This list just names a few, though the list could be longer. Farmers and ranchers, according to research, manage their stress four main ways.

• Figure, reassess and reassure: Notepad and sticky notes. Always figuring out how to make ends meet. If they can convince themselves it’s going to be ok, they can convince family and loan officers.
• Distraction: They go get parts, ignore troubling issues, take the day off.
• Repression: Eat or drink or even do drugs.
• Broaden and Build: Build positive reserves. When times get bad I remember the good or fun times. (go fishing, camping, other recreational activities)

While some ways to manage the stress are positive, others will obviously have a long-term negative impact. And, if a family member recognizes some telltale signs, the experts suggest a few immediate ways to positively improve the situation.

• Listen, don’t blame. While time to talk on the farm may be rare it’s important, so listen to what needs to be said and show empathy. Many experts suggest that listening non-judgmentally with care and concern may be most of what’s needed.
• Recognize the problem, don’t avoid it. Family members can give encouragement and provide resources for help.
• Cultural and religious beliefs can have a positive impact. Faith for many is the strongest hope to hang on to.
• Keep Resources Handy, especially during May Mental Health Awareness Month (a legitimate excuse to talk about the issue).
• Employee Assistance Program: workhealthlife.com
• National Alliance on Mental Health: nami.org
• Make It Ok: https://makeitok.org/resources
• National Suicide Prevention Lifeline: 1.900.273.8255.

Finally, in a time when issues on the farm are more pressing than ever, strengthening your own health and wellness may be your best strategy for staying mentally healthy. What are these? Tutor-Marcom has several suggestions.

• Get plenty of sleep.
• Eat healthily.
• Balance work and play.
• Avoid working to weary (a common occurrence on the farm).
• Take time to unwind before bedtime.
• Contemplate, pray, sing, meditate or do activities that require mental focus.
• Be in the moment.
• Keep your sense of humor.
• Accentuate the positive. Inventory your skills and strengths.
• List the things you’re grateful for. (Many suggest making this a regular exercise)
• Take time to unwind before bedtime.

Find more articles on Fill Your Plate by searching on our blog for any topic.

By Sarah Hunt, AZFB Communications Intern

Photo by user: Free-Photos on Pixabay

Labor Day weekend is coming up! I am always stumped what to do to celebrate if I wait until the last minute to plan our celebration, so I did some research and came up with 10 awesome ideas that you, your friends, and your family will have a blast doing. But first, here is some history on why we celebrate this holiday.

What is Labor Day?

This Fill Your Plate article describes Labor Day perfectly: In the United States, Labor Day is a holiday celebrated on the first Monday in September. This year that is September 7th. It is a celebration of the American labor movement and is dedicated to the social and economic achievements of workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of their country.

That’s YOU! We are grateful for all workers this Labor Day, for jobs that boost our economy, and jobs that provide for our families. The work force plays an important role in our country, especially through this pandemic and time of economic uncertainty. If you lost your job due to the effects of COVID-19, we want to see you back on your feet as soon as possible. Go to KTAR News website to search their database of job opportunities in Arizona. If your business is hiring, you can also enter information into the database about your open positions to help your fellow workers.

10 Fun Labor Day Activities

1. Have a barbeque: This is the perfect time of year for grilling. Try a new recipe from Fill Your Plate for grilled salmon, chicken, steak, or kabobs. For barbeque tips from the Arizona Beef Council, read this Fill Your Plate article.
2. Invite friends and family over: It isn’t a party without people to celebrate with! Make sure to limit your party to the number recommended by the CDC guidelines. But a small gathering doesn’t mean you have to limit the fun! All of these activities listed can be done with any number of people.
3. Bake treats/make drinks: Labor Day is often the last hoorah for summer. Fall will be here before you know it! Some of my favorite summer treats are warm desserts with ice cream, like brownies, pies, pazookies, and cobblers. I also enjoy non-alcoholic pina coladas, a family friendly option for everyone. A few years ago we discovered this tool on Amazon that removes the fruit out of the pineapple, so you can blend it into a drink and pour it back into your pineapple cup! See the recipe with options for variations here.
4. Set up outdoor games: Build a fort, play cornhole, do some outdoor bowling, throw horseshoes, play ladder toss, and more. Make it a competition and give prizes, little plastic trophies filled with candy, or goody bags for the winners and runner-up’s to add to the fun.
5. Watch a movie outside: Hang a white sheet on your fence, clothesline, or between two trees, and use a projector connecting to your smartphone or laptop to bring the movie theater magic to your backyard. Search for projectors on Amazon; you can find some for under $50. And what’s a good movie without popcorn, snacks and candy? Try adding junior mints, mini peanut butter cups, or a chocolate drizzle to your popcorn to add variety and get two movie snacks in one.
6. Do a fireworks show: Do you have some leftover sparklers and fireworks from the 4^th of July? Now is a great time to use them! You can also shop for new ones for your celebration, although they can be harder to find out of season. Have your guests bring blankets to sit on to enjoy the show from the lawn. Don’t forget to follow Arizona’s laws about fireworks, found here.
7. Take a nap: You’ve been working hard all year. You deserve some good rest for all you do! Try using a sleeping mask to block out light from windows. Find a quiet spot in your house to take a nap. Consider sending your kids to a family member’s house for a few hours so you can get in some me time.
8. Play in the water: Go swimming in your pool, a local pool or a lake. if you don’t have a pool, get a slip and slide, fill up some water balloons, or play in the sprinklers. Younger kids especially love water games like these.
9. Take a road trip in Arizona: Get away from the city and drive to Sedona, Flagstaff, Payson, or another town for a mini vacation. Shop for groceries there and have your own barbeque up there! Find a pool in town, or a lake or swimming hole in the national parks close by that you can swim in.
10. Make decorations/decorate your house: Make a quick trip to the Dollar Store or the dollar section at Target to find some patriotic decorations and craft supplies. Kids will love helping to make the decorations and hanging them up around the house. Find ideas by searching Pinterest pages such as this one.

Find holiday inspiration for other holidays as well by searching Fill Your Plate’s blog!

By Kenda Hettinger a recent ASU Nutrition Student

Why should we be concerned?

We recently got some sad news regarding childhood obesity, it’s has not gotten much better over the last few years. The national obesity rate for children age 10-17 is 15.3%, compared to 16.1% in 2016. Another way to look at this, 4.8 million kids in the United States are obese. Arizona is below the national average, at 13.2%.

Obesity can lead to type 2 diabetes, high blood pressure, coronary artery disease, certain types of cancer, sleep apnea, fatty liver disease, osteoarthritis, and many more complications. Controlling our weight is so much more than how we look and fit in our clothes. Our weight affects how our bodies operate and grow.

How do we protect our kids?

1. Education – Start by educating your children on why we eat. We consume food to fuel our bodies. In my home, we eat dinner together and we often go over the benefits of what we are eating. My five year old will tell you that nuts help your brain, vegetables help prevent illness, and water is the most important thing you put in your mouth. It helps when our kids understand that our foods have very important roles in our bodies.

1. Exercise – Make it a family affair. There are great kids yoga and exercise videos available for free on YouTube. Buy a ball and go outside to kick it around while you grill some non-processed meats and veggies. Pack up dinner and take it to a park to play and picnic.

1. Diet – The best change most anyone can make is to take the refined sugars out of the diet. Candy, desserts, sodas, sweetened teas, and juices should all be limited to special occasions only. Focus on vegetables because they have the most nutrients for the least amount of calories. When losing weight specifically, vegetables should make up the largest portion of your plate.

Below is a great illustration from Harvard Chan’s school of public health on how a kid’s plate should be structured.

Fill your plate has many wonderful resources for a healthy lifestyle. Check out the recipe section or the produce in season tab for more information

Resources

https://stateofchildhoodobesity.org/children1017/

https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight#problems

By Kenda Hettinger a recent ASU Nutrition Student

Mental health has become a major issue in the United States. According to the CDC, 1 out of 6 adults will have depression at some point in their lifetime and 3.2% of children ages 3-17 years old have diagnosed depression. The evidence is stacking up that diet can be to blame and can also be the fix. Signs and symptoms of depression are:

Mental health has even become an issue in the agricultural community.

• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness, or pessimism
• Irritability
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy or fatigue
• Moving or talking more slowly
• Feeling restless or having trouble sitting still
• Difficulty concentrating, remembering, or making decisions
• Difficulty sleeping, early-morning awakening, or oversleeping
• Appetite and/or weight changes
• Thoughts of death or suicide, or suicide attempts
• Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

If you are thinking about suicide text HELLO to 741741.

In 2014, a systematic review was published in the American Society for Nutrition.  According to this analysis, studies competed on individual nutrients were inconsistent and did not consider how nutrients work together in whole foods. The authors pooled 13 observational studies and concluded that a diet high in fruit, vegetables, fish, and whole grains is associated with lower depression risk. They also felt like more evidence was needed to confirm this finding.

In 2017, a meta-analysis turned the data around and linked a poor diet with increased depression risk. They found that high intakes of red and/or processed meats, refined grains, sweets, high-fat dairy products, butter, and potatoes with high-fat gravy increase your risk of depression.

The most recent study, published on October 9, 2019, found that even a brief diet intervention can reduce depression symptoms. This trial put young adults, who had previously eaten a standard western diet, on a Mediterranean-style diet. They were instructed to increase their intake of vegetables, fruits, wholegrain cereals, lean meats, tofu, legumes, fish, nuts, and seeds. They were also instructed to use the spices cinnamon and turmeric daily. After just 3 weeks on this Mediterranean-style diet, the members of the study improved in not only depression symptoms but also anxiety and stress symptoms. To take it a step further, the researchers called the members of the study back 3 months later and most of them had kept to the diet and were still experiencing a reduction in depression, anxiety, and stress symptoms.

There have also been numerous studies linking physical activity with decreased depression symptoms. Including a study done in 2017 that focused on children and adolescents. You do not have to join a gym or pick up a sport to reap these benefits, it can be as simple as daily family walk around the neighborhood.

If you or a family member is experiencing depression symptoms, examine your diet and lifestyle. There may be ways to naturally combat these symptoms and give your brain a fighting chance. Reduce your intake of ultra-processed and fatty foods, and consume more vegetables, fruits, whole food sources of fat, and good quality proteins. Make sure you are getting some movement in daily.

Fill your plate has many wonderful resources for a healthy lifestyle. Check out the recipe section or the produce in season tab for more information.

Resources

https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html

https://www.cdc.gov/childrensmentalhealth/data.html

Lai, J., Hiles, S., Bisquera, A., Hure, A., McEvoy, M., & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American Journal of Clinical Nutrition, 99(1), 181-197

Li, Ye, Lv, Mei-Rong, Wei, Yan-Jin, Sun, Ling, Zhang, Ji-Xiang, Zhang, Huai-Guo, & Li, Bin. (2017). Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, 253, 373-382

Korczak, D., Madigan, S., & Colasanto, M. (2017). Children’s Physical Activity and Depression: A Meta-analysis. Pediatrics, 139(4), Pediatrics, Vol.139(4)

Francis, H., Stevenson, R., Chambers, J., Gupta, D., Newey, B., & Lim, C. (2019). A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. PloS One, 14(10), E0222768.

Photo by Arek Adeoye on Unsplash

Photo by Brooke Lark on Unsplash

By Danielle Sharkey a recent ASU Nutrition student

Introduction

The Ketogenic diet has been a very popular and highly promoted diet for rapid weight loss and the fight against obesity. The diet follows an extremely high-fat and low-carb regimen where about 75% (or between 70% and 85%) of your calories are consumed in healthy fat form, while 15-20% comes from protein, and the last 5-10% of your calories comes from carbohydrates. This has been proven to be a very hard regimen to follow but the results have been positive and frequent for weight loss over a short period of time. (1) When consuming 75% of your calories from fat, the blood glucose levels drop immensely, satiety increases which decrease appetite, energy levels spike, and weight loss is influenced.  Healthy and overweight women, up to the age of 50, will most likely benefit from implementing a Ketogenic diet (high-fat; low-carb) over at least a 10-week time period, by losing weight and improving body composition.

High Ketone-Levels in the Blood

A high-fat, ketogenic diet raises ketone levels in the blood, thus lowering glucose levels which helps to reduce the cravings for sweet/starchy foods. The less these types of food are eaten, the more potential for loss of weight. (2) Ketogenic diets shift your body into a fasting-like state. This happens from the extreme lack of carbohydrates accessible for fuel. As a result, your body turns to fat for use as an alternative fuel (this elevates ketone levels in the blood). (2) This means that your body is burning your excess fat constantly in order to fuel your system. The state that the body is in is called ketosis. In one study, there was a significant difference in cravings for starchy and fast-foods with the Ketogenic group reporting less cravings. (2) Low-carb diets (high-fat) not only lower blood glucose levels but they have been overall more effective in losing weight than low-fat diets. With these limited glycogen stores from the large restriction of carbohydrates in the diet, loss of fat is greater than when carbs are not restricted. (2) We know that glucose levels lower while ketone levels rise in the body during ketosis. This process then influences fat oxidation (or the melting away of fat) while changing body composition throughout the entire body.

Fat Oxidation

When ketone levels rise in the blood and the body goes into ketosis, capillary beta-hydroxybutyrate (βHB) increases fat oxidation rates… showing higher rates of fat loss, loss of visceral fat and fat tissue around organs. Researchers wanted to test how a ketogenic diet conserved lean body mass while reducing body fat in women who also implemented a resistance training regimen. Eighteen untrained women volunteers, ages 20 to 40 (BMI≥ 25kg*m^-2) were randomly assigned to a group that followed a regular diet and a group that followed a strict Ketogenic diet. 66% of the KD energy was from fat, 22% from protein, and 6% was from carbohydrates. (3)  Lean body mass (mass from the muscles) was not affected by this study but the KD group lost almost twice the amount of fat compared to the regular diet group. Blood lipid levels were tested the morning after an overnight fast. All subjects in the KD group lost weight while the regular diet (RD) group had a non-significant increase in body weight. The KD group lost on average 6-9 lbs. in the 10-week process while the RD group lost on average .6 kg. That is an extremely large difference. The subjects that were following the ketogenic diet regimen lost a substantial amount of visceral fat, fat around the organs, and all over fat mass. (3) While this study was done with the implementation of resistance training (twice a week 60-100 min each session), this study still validates the significance of the Ketogenic diet has on weight loss over a shorter time period.

Increased Energy Levels

While ketone levels rise in the blood, fat is then used for energy. Studies have shown that while following an intense ketogenic diet, energy spikes as you are burning your bodies fat stores. (4) This increase in energy allows the potential for higher intensity work-outs which then allows the possibility for a better result in weight loss and body composition while implementing the KD.

 Conclusion

A Ketogenic diet increases ketone levels in the blood, increases satiety, decreases appetite, lowers blood glucose levels, curbs bad cravings, increases metabolism and boosts energy, and is an overall effective weight loss method (short-term) in women. (5) Although, a diet that is not extremely restrictive when it comes to carbohydrates (that implements more fruits and vegetables) is going to be more nutritionally sufficient for a long-term way of eating, a high-fat Ketogenic diet is going to be more effective for weight loss in the short term. The interesting thing is, there is difficulty not being able to find too many randomized control trials specifically on the Ketogenic diet and weight-loss in the female gender.  Within most papers that have been implemented within the research of this one, the subjects seem to have extra circumstances going on– i.e. ovarian/endometrial cancer, diabetes, epilepsy, etc. It was more difficult to find trials specifically focused on weight loss in healthy women (non-obese). More studies need to be conducted over a longer period of time in order to sufficiently prove whether or not KD diet is a sustainable method for weight-loss over many years of application or if it is sustainable over any extended period of time. It could be suggested that implementing a strict Ketogenic diet over at least a 10 week period will be highly effective when the end goal is to lose fat mass and improve your body composition.

Fill you plate has covered the Keto diet a lot in the past year.

Looking for more tips and tricks like this to keep you family happy and healthy? Check out the Fill Your Plate Blog. Looking for some new recipes to try out? Check out the Recipe Section of our website. How about some fresh produce that the whole family will enjoy? Check out the local Farmers Markets near you.

                                               References

1.) Cohen, C. W., Fontaine, K. R., Arend, R. C., Alvarez, R. D., Iii, C. A., Huh, W. K., . . . Gower, B. A. (2018). A Ketogenic Diet Reduces Central Obesity and Serum Insulin in Women with Ovarian or Endometrial Cancer. The Journal of Nutrition, 148(8), 1253-1260. doi:11.1093/jn/nxy119

2.)  Cohen, C., Fontaine, K., Arend, R., Soleymani, T., & Gower, B. (2018). Favorable Effects of a Ketogenic Diet on Physical Function, Perceived Energy, and Food Cravings in Women with Ovarian or Endometrial Cancer: A Randomized, Controlled Trial. Nutrients, 10(9), 1187. doi:11.3390/nu10091187

3.)  Iacovides, S., & Meiring, R. M. (2018). The effect of a ketogenic diet versus a high-carbohydrate, low-fat diet on sleep, cognition, thyroid function, and cardiovascular health independent of weight loss: Study protocol for a randomized controlled trial. Trials, 19(1). doi:11.1186/s13063-018-2462-5

4.)  Jabekk, P. T., Moe, I. A., Meen, H. D., Tomten, S. E., & Høstmark, A. T. (2010). Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat. Nutrition & Metabolism, 7(1), 17. doi:11.1186/1743-7075-7-17

5.)  Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. The Journal of Nutrition, 141(9), 1626-1634. doi:11.3945/jn.111.141028

6.)  Stomby, A., Simonyte, K., Mellberg, C., Ryberg, M., Stimson, R. H., Larsson, C., . . . Olsson, T. (2014). Diet-induced weight loss has chronic tissue-specific effects on glucocorticoid metabolism in overweight postmenopausal women. International Journal of Obesity, 39(5), 814-819. doi:11.1038/ijo.2014.188

By Kenda Hettinger a recent ASU Nutrition Student

Mental health has become a major issue in the United States. According to the CDC, 1 out of 6 adults will have depression at some point in their lifetime and 3.2% of children ages 3-17 years old have diagnosed depression. The evidence is stacking up that diet can be to blame and can also be the fix. Signs and symptoms of depression are:

• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness, or pessimism
• Irritability
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy or fatigue
• Moving or talking more slowly
• Feeling restless or having trouble sitting still
• Difficulty concentrating, remembering, or making decisions
• Difficulty sleeping, early-morning awakening, or oversleeping
• Appetite and/or weight changes
• Thoughts of death or suicide, or suicide attempts
• Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

If you are thinking about suicide text HELLO to 741741.

In 2014, a systematic review was published in the American Society for Nutrition.  According to this analysis, studies competed on individual nutrients that were inconsistent and did not consider how nutrients work together in whole foods. The authors pooled 13 observational studies and concluded that a diet high in fruit, vegetables, fish, and whole grains is associated with lower depression risk. They also felt like more evidence was needed to confirm this finding.

In 2017, a meta-analysis turned the data around and linked a poor diet with increased depression risk. They found that high intakes of red and/or processed meats, refined grains, sweets, high-fat dairy products, butter, and potatoes with high-fat gravy increase your risk of depression.

The most recent study, published on October 9, 2019, found that even a brief diet intervention can reduce depression symptoms. This trial put young adults, who had previously eaten a standard western diet, on a Mediterranean-style diet. They were instructed to increase their intake of vegetables, fruits, wholegrain cereals, lean meats, tofu, legumes, fish, nuts, and seeds. They were also instructed to use the spices cinnamon and turmeric daily. After just 3 weeks on this Mediterranean-style diet, the members of the study improved in not only depression symptoms but also anxiety and stress symptoms. To take it a step further, the researchers called the members of the study back 3 months later and most of them had kept to the diet and were still experiencing a reduction in depression, anxiety, and stress symptoms.

There have also been numerous studies linking physical activity with decreased depressive symptoms. Including a study done in 2017 that focused on children and adolescents. You do not have to join a gym or pick up a sport to reap these benefits, it can be as simple as a daily family walk around the neighborhood.

If you or a family member is experiencing depression symptoms, examine your diet and lifestyle. There may be ways to naturally combat these symptoms and give your brain a fighting chance. Reduce your intake of ultra-processed and fatty foods, and consume more vegetables, fruits, whole food sources of fat, and good quality proteins. Make sure you are getting some movement in daily.

Resources

https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html

https://www.cdc.gov/childrensmentalhealth/data.html

Lai, J., Hiles, S., Bisquera, A., Hure, A., McEvoy, M., & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American Journal of Clinical Nutrition, 99(1), 181-197

Li, Ye, Lv, Mei-Rong, Wei, Yan-Jin, Sun, Ling, Zhang, Ji-Xiang, Zhang, Huai-Guo, & Li, Bin. (2017). Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, 253, 373-382

Korczak, D., Madigan, S., & Colasanto, M. (2017). Children’s Physical Activity and Depression: A Meta-analysis. Pediatrics, 139(4), Pediatrics, Vol.139(4)

Francis, H., Stevenson, R., Chambers, J., Gupta, D., Newey, B., & Lim, C. (2019). A brief diet intervention can reduce symptoms of depression in young adults – A randomized controlled trial. PloS One, 14(10), E0222768.

Photo by Arek Adeoye on Unsplash

Photo by Brooke Lark on Unsplash

By Kat Brown a Recent ASU Nutrition Student

Who can resist the opportunity to dress your little one up in an adorable costume and parade them around the neighborhood to show off their cuteness? Halloween is a magical time for both kids and parents, but how do you maintain your healthy eating habits and still partake in all the fun?

I think back to my days of trick or treating and dumping out a giant pillowcase full of candy onto the floor and beginning to take inventory of the sugar-laced treats that I had just spent hours collecting. I can only imagine the epic meltdown that would have occurred if my parents even attempted to tell me I couldn’t keep my hard-earned delicacies.

In fact, Jimmy Kimmel has even developed an entire skit around parents telling their children all of their Halloween candy is gone. So, when I saw Allison Sweeney from The Biggest Loser on Ellen talking about her tip to maintain healthy eating habits over Halloween I knew I would have to try this same tip. Allison told Ellen about how the Switch Witch visits their house every Halloween.

Here’s how it works, after enjoying all the fun of trick or treating kids come home and inventory their loot per usual. Then, they can decide how much of their candy they are willing to give up to the switch witch. The idea is that you present them with a sort of tiered reward system. The more candy they give up the better toy or gift they can receive. The switch witch wants as much candy as possible and the more you give up the better present you get. This allows children the ability to feel in control and also encourages them to make better health decisions on their own. A study done at Yale University with 284 children between the ages of 3 and 14 showed that children were just as likely to choose a toy when offered the option between toys and candy. They found that nonfood treats were easily linked with positive feelings. So begin the new tradition of the switch witch in your family today and start developing a healthy Halloween ritual! Plus, an added benefit is children learn how to bargain.

The Switch Witch!

Have YOU hear of the Switch Witch?

She’s hungry, fierce and fat!

She’s on the hunt for candy

To feed her naughty cat.

She likes the brightest lollipops

The green chews and the blue

And if you have some bubblegum

She’ll really want that too!

After trick or treating

Pick out some things to keep

And then put in a bucket

Sweets to swap in your sleep!

Only when you’re snoozing

The Switch Witch will drop-in

She’ll take out all the candy

And who knows what she’ll put in!

You might wake up and find a toy

Maybe some clothes to wear?

Something for your piggy bank?

Or a funny game to share?

So give the witch your brightest treats

For her cat instead

And in the morning you will find

A SWITCH on your bed!

To find a farmers market near you check out our website. For more fun articles and recipes check out the Fill Your Plate blog.

By Alexandra Pettit, AZFB Communications Intern

Intermittent fasting is a new diet that appears to be all the rage but does it really work? I took a journey to find out and this is what I have come up with. Many have found success in this diet and others haven’t seen any change but the real question one should be asking is, “Is it good for your overall health and can it be a lifestyle”.

To give a little bit of background about intermittent fasting and what it is supposed to do for your body, I’ve leaned on Harvard School of Public Health. “Intermittent fasting is a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction and periods of unrestricted eating. It is promoted to change body composition through loss of fat mass and weight, and to improve markers of health that are associated with diseases such as blood pressure and cholesterol levels.” (according to an article written by Harvard School of Public Health).

This seems, easy right? If you consider it a potential tool this can be extremely hard for some and it’s recommended that you start out slow with this diet. The typical fasting period is 16-hours of fasting and an 8-hour window of eating. This can be broken up into the hours that you choose. During the fasting period, you are able to drink water and teas. This will not break your fast during the 8-hour period. When you do break your fast you are to eat a diet of high-protein foods such as meat, poultry, and fish, and try to avoid most sugars. As well as this thing green with your vegetable intake and a lot of it. Green veggies offer many vitamins and nutrients such as iron that help replenish your body after the fasting period.

Intermittent fasting can help you lose weight and belly fat but it also helps reduce insulin resistance reducing the risk for type-two diabetes according to Harvard School of Public Health.

Intermittent fasting can be helpful but it is also very restrictive and limited for certain people. If you have any major health problems you need to consult with your doctor first. You should also stay away from intermittent fasting if you are pregnant or breastfeeding, have or have ever had an eating disorder, or use specific medications that require food intake. You should also stay away from this diet if you’re diabetic. If you are in an active growth stage or in early adolescents you should stay away from this method altogether.

Intermittent fasting is also showing some side effects that one might want to take into consideration before starting this diet. Studies show that this diet can cause or be linked to different eating disorders. One that has been noticed the most is “Orthorexia”. This is the obsession of healthy eating. Intermittent fasting has also shown to affect sleep, which can be extremely critical to your health. Lastly, fasting has also shown signs of an increased level of cortisol which can cause an increase in stress.

All in all, intermittent fasting can be beneficial but in the end, you need to listen to your body and what you think it needs. If you have any concerns, you should always consult your doctor and do the proper research. For me, because I love breakfast and other meals, I’ve concluded the “Fast Diet” isn’t for me.

Editor’s note: To ensure you make wise decisions consider a further study on this topic.

References

Harvard Health Publishing: https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

Harvard School of Public Health: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

Business Insider: https://www.businessinsider.com/signs-intermittent-fasting-unsafe-unhealthy-2019-7

Ted Talk: https://www.youtube.com/watch?v=A6Dkt7zyImk

By Erin Wyatt a Recent ASU Nutrition Student 

             During pregnancy, a woman tries her hardest to be the healthiest vessel for her growing child. She forces giant prenatal vitamins down every day, avoids delicious foods like sushi, unpasteurized cheeses, and wine, and tries to waddle through workouts, all to provide a safe haven for her little one.

Once the child is brought into the world, all of the focus goes into growing and nurturing this new precious being. All of that special attention that went to keeping the mother healthy, disappears. While the baby should absolutely be the priority, mothers need to make sure they continue to nourish and care for themselves during this important adjustment period. This can be done by consuming specific nutrients, staying active, and having support.

Key Nutrients for New Moms

Many women immediately focus on losing the weight that they gained during pregnancy. However, this should not be a priority for a while. As a new mom myself, I expected the weight to fall right off as soon as my baby was born. This does not happen. It takes time and that is ok. Slashing calories too quickly to get back to pre-pregnancy weight can actually have negative effects, including reducing milk production if breastfeeding. In fact, breastfeeding mothers need an additional 500 calories a day to keep up with milk production.¹

Certain nutrients need to be replenished after pregnancy. Those include calcium, Vitamin B_6, and folate.¹ These can be found in dairy, poultry, and leafy greens. Some women continue taking their prenatal or switch to a regular multivitamin during this time, as it is hard to get these nutrients from diet alone when you barely have time to shower. Another important item for mothers to consume is water. Hydration will keep everything moving along, as in digestion, at a time when you need it to most. Water, along with a variety of nutritious foods will help give the stamina needed when running on fumes from sleepless nights.

Get Moving

It may not sound appealing after giving birth, but physical activity is an important part of postpartum care. No one can run a marathon in the days after having a child, but it is amazing how quickly the body recovers. Personally, I could only make it to the mailbox at first, then down the block, and eventually around the neighborhood. After getting the green light to exercise again from my doctor, I started attending “mommy & me” activities, taking long park walks with the stroller, and at-home workout videos. I am nowhere near the fitness level that I was before my baby was born, but I do notice a difference in my health and mood after incorporating physical activity into my busy day. In fact, research shows that postpartum exercise can actually reduce fatigue improve mental clarity.²

Mom Friends

Becoming a mom is a remarkable and amazing feeling, but it can also be overwhelming and scary at times. Women need support during the postpartum period. Some are lucky enough to have family around, others may live far away from their loved ones. Enter mom friends. Sometimes you just need to know that you are not going through this alone and your baby’s cries are perfectly normal. Reaching out to other mothers in your area can be done through community centers, the internet, or even at the park. It may seem a bit awkward at first, striking up a conversation with a stranger, but fast friends are created when commiserating over lack of sleep.

Postpartum health is often overlooked, but very important for new mothers. One way to achieve this goal is to load up on a variety of nutritious foods, focusing on calcium, Vitamin B₆, and folate. Another way is to include any type of physical activity, large or small. Lastly, finding a support system within the community will provide new moms with the comfort and encouragement to navigate this new time in their lives. The postpartum stage should not only be a time to focus on nurturing the baby, but also the mother. A happy and healthy mom equals a happy and healthy baby.

Looking for more articles to help boost your healthy living? Check out our Fill Your Plate Blog. Looking for some recipes that the whole family will enjoy? Check out the recipe section on our website.

References:

1. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition Services in Perinatal Care: Second Edition. Washington (DC): National Academies Press (US); 1992. 2, Nutritional Concerns of Women in the Preconceptional, Prenatal, and Postpartum Periods. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235913/
2. Roy, B. A. (2014). Postpartum Exercise. ACSM’s Health & Fitness Journal, 18(6), 3–4. doi: 10.1249/FIT.0000000000000071.

By Angela Bates a Recent ASU Nutrition Student

New Study Finds Anthocyanins Linked to Lower Cardiovascular Disease

 You may be familiar with the Go Red for Women campaign, which has a red dress as a symbol of prevention for heart disease in women, which has become the #1 cause of death in th4e United States female population. According to a new study in Critical Reviews in Food Science and Nutrition, risk of coronary heart disease and cardiovascular-related deaths may be lowered by anthocyanins. The results found that those who consumed high amounts of anthocyanin were 9% less likely to have heart disease and 8% less likely to die from heart disease-related issues.

Today’s Dietitian explains that anthocyanins are the pigments that are found in red-orange to blue-violet fruits and vegetables. Plants naturally produce these as a defense mechanism to protect against frost, drought, and UV light damage. Anthocyanin is most abundant in berries, red cabbage, red grapes, eggplant, plums, and more. In the case of this study, with results released November 5, 2018, the Cherry Marketing Institute (http://www.choosecherries.com) was a partial financial contributor but did not have any part of the design or execution of the study.

Professor Glyn Howatson of Northumbria University, U.K., said that this scientific review is the most comprehensive analysis of the link between cardiovascular disease and intake of anthocyanin. It had already been suggested that there was a link between the flavonoids, but this study pieced much of the research together. Professor Howatson and his colleagues reviewed over 19 studies that had been published on dietary anthocyanin intake and heart disease-related outcomes, such as heart disease, stroke, heart attack, etc. Combining studies that followed participants for 4 to 41 years, made up of over 602,000 total adults from Australia, Europe, and the United states, they were able to find a correlation.

After analyzing the results, Professor Howatson’s team found that higher dietary anthocyanin intake was associated with a lowered risk of heart-disease related incidents. They also found that the results were especially significant in the United States studies, possibly suggesting that anthocyanin can have a bigger effect on the American diet than on other country’s diets.

Previous research suggests that anthocyanin foods can prevent high cholesterol, blood pressure, and triglyceride levels and may also lower the risk of type 2 diabetes, which affects over 3 million Americans. Montmorency tart cherries are especially high in anthocyanins and have been studied for their possible inflammation reduction, heart health benefits, and sleep benefits. They are the most common variety of U.S. grown tart cherries and according to the Cherry Marketing Institute, they are the most studied type of cherry.

For those interested in supporting Arizona agriculture and reaping the possible benefits of anthocyanins, there are many foods to choose from. Early in the year, red grapefruit and blood oranges can provide the phytochemical and a boost of vitamin C to get you through the winter. June is cherry season in Arizona and it also kicks off plum season. Both contain high amounts of anthocyanins. The Yuma area grows red cabbage on around 500 acres of land, but beware that the color may change when it is cooked, but you will still have the flavonoid benefits. Finding ways to eat your anthocyanin while supporting Arizona farms is easy.

For more recipes be sure to take a look at the Fill Your Plate recipe section. If you liked this article, then you will love the Fill Your Plate blog.

Julie Murphree, Arizona Farm Bureau Outreach Director

We’ve written extensively on how Arizona agriculture grows the Mediterranean Diet in the desert. But now new research suggests that adhering to a Mediterranean diet may even protect against the development of depressive symptoms, especially as we get older.

In the cross-sectional study, “Adherence to Mediterranean Diet and Risk of Late-Life Depression,” Konstantinow Argyropoulos, M.D., Ph.D., from Hellenic Open University in Greece, and colleagues examined the prevalence of late-life depression in an urban area in Athens, Greece, as well as examined the connections with adherence to a Mediterranean-based dietary pattern and other risk factors.

“Adherence to a Mediterranean-type diet has long been recognized as being good for health and has been associated with longer survival, reduced risk of cardiovascular or cancer mortality, and reduced risk of neurodegenerative diseases,” said Dr. Argyropoulos during a recent press briefing. “A Mediterranean diet might also have protective effects against cognitive decline in older people because it combines foods and nutrients potentially protective against cognitive dysfunction or dementia.”

Whole grains, fresh fruit, and vegetables, along with olive oil, dairy and fish are the major compliments to a healthy Mediterranean Diet. Poultry, eggs, moderate wine intake and red meat are also in the Med diet group of foods know to contribute to the balance of the diet. This new study brings added insights to the diet’s potential.

Researchers used the Geriatric Depression Scale (GDS-15) to screen the elderly participants for depressive symptoms, the Athens Insomnia Scale (AIS-8) to determine the presence of sleep disturbances and the MedDietScore (MDS) to assess adherence to the Mediterranean diet. They employed an anonymous questionnaire to collect basic demographic data.

Overall, 154 older adults took part in the study (mean age 71 years; 63.6% female). Based on the GDS-15, 116 participants (75.3%) screened negative for depression symptoms, 33 (21.4%) screened positive for moderate depression and five (3.2%) screened positive for severe depression, according to the presentation given during the May 18-22 American Psychiatric Association (APA) Annual Meeting in San Francisco. As measured by the AIS, 108 participants (70.1%) had no sleep problems and 46 (29.9%) had insomnia. Most participants were moderately adherent to the Mediterranean diet (64.3%), based on the MDS.

While we’re cautioned to be moderate in our enthusiasm for the study results, some contend the opportunity for healthy-lifestyle improvements based on the evidence can show gains. “Although we should be cautious about the study findings, they represent another potential reason to adopt a Mediterranean diet. Following a healthy lifestyle, which includes not only a Mediterranean-style diet but also plenty of physical activity and drinking alcohol only in moderation, is linked to a reduction in depression,” said Savannah Demko, Online Content Editor for Helio Psychiatry.

For Arizona agriculture, this is certainly good news. We’re good at what we do. The University of Arizona’s Dean of the College of Agriculture and Life Sciences, Shane Burgess calls Arizona, “The Nutrition State.” We may not be near the sandy beaches but with Arizona’s sun and water we’re creating our own oasis in the desert and feasting on the “Med” Diet for improved health.”

References: Argyropoulos K, et al. Adherence to Mediterranean diet and risk of late-life depression. Presented at: APA Annual Meeting; May 18-22, 2019; San Francisco.

By: Cecelia Wilken a Recent ASU Nutrition Student

My toddler is a picky eater. While my spouse and I work hard to put balanced meals on her plate, getting her to eat them is another story altogether. Nervous about her nutrition and whether she was getting the nutrients she needs to grow, I started giving her daily multi-vitamins. My parents gave them to me when I was a kid, so I didn’t question myself when I started giving them to her.

But the more I thought about it, the more I wondered, were they even necessary? Did I really need to be giving my daughter daily vitamins? Did she need them? Could giving her vitamins be detrimental to her health? After all, she was healthy, strong and vibrant without taking vitamins. So maybe my worries were unjustified.

Because children are constantly growing, a lot of their nutritional needs differ from adults. Here is a list of some of the vital nutrients that children need:

CALCIUM

Calcium is a fundamental building block for growing children, especially when developing strong bones and teeth. According to national surveys, most children over 8 years fail to meet the daily recommended intake of calcium. This can lead to an increased risk of fractures and osteoporosis later in life.

Daily recommendations for calcium:

• Ages 1-3: 700 milligrams (mg) of calcium daily.
• Ages 4-8: 1,000 mg daily.
• Ages 9-18: 1,300 mg daily.

Adolescents are especially vulnerable to inadequate intake of calcium. During the ages between 9-18, about 40% of lifetime bone mass is accumulated. Studies have found that for adequate bone mass to develop, consistent and sufficient calcium intake is needed. On and off supplementation has been found to fail to provide long-term benefits. These findings have emphasized the importance of developing healthy and balanced dietary habits early in life.

Calcium can be found in a lot of different foods, not just in dairy products. Many foods are fortified with calcium, like bread and pasta. Salmon and dark green vegetables like spinach and kale are also excellent sources of calcium.

VITAMIN D

Vitamin D works hand in hand with calcium, playing a vital role in calcium absorption. Simply put, it doesn’t matter how much calcium you intake if you don’t have adequate levels of Vitamin D. Vitamin D is found in some foods, but is mostly obtained from sun exposure.

Daily recommendation of Vitamin D:

• Age 0-1: 400 micrograms (IU/mcg) of Vitamin D daily
• Ages 1-13: 600 mcg daily
• Ages 14-19: 600 mcg daily

Very few foods contain naturally occurring Vitamin D; fatty fish such as tuna, salmon and mackerel and fish liver oils contain the highest amounts. Small traces of vitamin D can be found in beef liver, cheese and egg yolks, but the majority of the Vitamin D provided through the American diet is found in fortified foods like milk and ready-made cereals.

Due to the varying factors effecting UV exposure (cloud cover, smog, skin melanin content, the use of sunscreen etc.) it is difficult to determine general guidelines for sun exposure. Some researchers suggest that “5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis.” Individuals with limited sun exposure need to consider including Vitamin D rich foods into their diet.

VITAMIN E

Vitamin E acts as a fat-soluble antioxidant and is involved in helping maintain a healthy immune system. Vitamin E deficiencies are extremely rare within the population and are only seen in extreme cases of malnutrition or in correlation to specific diseases and disorders.

Daily recommendations for Vitamin E:

• Ages 1-3 need 9 IU of vitamin E daily.
• Ages 4-8 need 10.4 IU daily.
• Ages 9-13 need 16.4 IU daily.
• Teens need as much as adults: 22 IU daily.

Vitamin E is found naturally in abundance in nuts, seeds and vegetable oils, but are also found in dark leafy greens and fortified foods like cereal. Most Americans get their Vitamin E in the form of vegetable, canola and soybean oils that are found in processed foods.

B VITAMINS

Vitamin B12 (cobalamin), vitamin B3 (niacin), vitamin B6 (pyridoxine), and vitamin B2 (riboflavin) are essential vitamins that help support a healthy metabolism, provide energy, support heart health and a healthy nervous system. Of these, the most important is B12. Vitamin B12 is required for healthy red blood cell formation, proper brain and nerve function and DNA synthesis.

Daily recommended intake of Vitamin B12:

• Babies: about 0.5 micrograms daily.
• Toddlers: 0.9 micrograms daily.
• Ages 4-8: 1.2 micrograms daily.
• Ages 9-13: 1.8 micrograms daily.
• Teens: 2.4 micrograms daily (2.6 micrograms for pregnant teens

Vitamin B12 is found naturally in animal-based products like meat, poultry, fish and eggs. Since Vitamin B12 is not found in plant-based foods families who are vegetarian, or vegan may need to supplement Vitamin B into their diets. Children who also struggle to ingest meat on a regular basis may also need to supplement in order to achieve adequate levels.

IRON

Iron is another vital nutrient needed in the body. It plays a vital role in helping oxygenate blood, aids in metabolism, and is needed for adequate growth, development, normal cellular functions. Additionally, it aids in the synthesis of some hormones. While most people in the U.S. achieve adequate intake of iron through their diets, young children are susceptible to deficiencies. Since iron deficiencies are usually correlated to malnutrition, blood loss, and hereditary disorders it is possible that people with iron deficiencies will also have other nutritional deficiencies.

Daily recommendations for iron:

• Age 0-6 months: 0.27 mg
• Age 7-12 months: 11 mg
• Age 1-3 years: 7 mg
• Age 4-8 years: 10 mg
• Age 9-13: 8 mg
• Age 14-18: 11-15 mg

It should be noted that vegetarians require 1.8x more iron than those who eat meat in order to account for the differences in plant-based iron. Iron from plant-based sources is absorbed differently and carries oxygen differently than meat-based iron. As a result, vegetarians and vegans should consider supplementing iron into their diets. Additionally, as females grow up they require higher levels of iron intake than males.

Iron is found in many different foods. The richest sources come from lean meat and seafood, but it is also found in nuts, beans, vegetables and fortified grain products (like cereals). Breastmilk has enough iron in it to supply infants up to 4-6 months.

FIBER

While fiber is not a mineral or vitamin is a vital and necessary part of a balanced diet, especially in children. Foods that are rich in fiber often contain high level of other essential nutrients. To help maintain a growing, healthy digestive system, children need just as much, if not more, dietary fiber than adults. Fiber is found in high amounts in foods like broccoli, avocado, oatmeal, berries and beans.

Daily recommendations of fiber:

• Ages 1-3: 19 grams
• Ages 4-8: 25 grams
• Ages 9-13: 26-31 grams
• Ages 14-18: 26-38 grams

SOME IMPORTANT CONSIDERATIONS

1. “Natural” does not always mean safe. For example, there have been reports of babies harmed after taking homeopathic sleeping/teething gels and tablets. The FDA is currently investigating such claims and reported against the use of these products in 2016. https://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm523468.htm
2. Federal regulations are less strict on dietary supplements than prescriptions or over-the-counter drugs. Ask your pediatrician for recommendations on dietary supplements before giving them to your child.
3. Some dietary supplements are not in child-safe packaging. To avoid any accidents, make sure all medications and supplements are in child-safe packaging and are kept out of reach.
4. Dietary supplements might interact negatively with prescription medications, or cause side-effects of their own.
5. Follow the directions. Over supplementation can lead to potential problems such as vitamin toxicity.

TO SUPPLEMENT OR NOT TO SUPPLEMENT?

Like I mentioned before, my own daughter is picky, despises vegetables and rarely eats meat. I was worried about her and wondered if I needed to give her vitamins. After consulting with her pediatrician, they recommended putting her on a daily multi-vitamin and urged me to keep encouraging her to eat balanced meals. They told me that until she started eating more balanced meals regularly that supplementation of a daily multi-vitamin would be beneficial to her health. They even provided me with a prescription for a daily multi-vitamin for her.

So, should you give your own kid(s) vitamins? This is a great question! And the answer lies with your child. Is your child an extremely picky eater? Do they have access to a well-balanced diet? Are they thriving, energetic and growing well? If your child eats a well-balanced diet, likes their vegetables (lucky you!) and continues to thrive, then they might not need to take vitamins. Most doctors and professionals recommend that children (and adults!) try to get their vitamins and minerals right from their food. A well-balanced and varied diet will often be able to supply all the necessary nutrients in more than adequate levels.

For more information on vitamins check out these articles!
https://fillyourplate.org/importance-vitamins-early-stages-life/
https://fillyourplate.org/say-jell-o-vitamins/
https://fillyourplate.org/importance-vitamin-k/
https://fillyourplate.org/early-vitamin-supplement-reduce-infant-mortality/

*** Before giving your child any sort of supplementation, consult your family pediatrician to discuss your options and concerns first. Information about nutrients retrieved from the U.S. Department of Health & Human Services and the National Center for Complementary & Integrative Health.

References

Greer, F., Krebs, N. (2006) Optimizing Bone Health and Calcium Intakes in Infants, Children &

Adolescents. Pediatrics, 117(2), 578-585. doi: 10.1542/peds/2005-2822

American Heart Association (2015). Fiber and Children’s Diets. Retrieved from

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Fiber-and-Childrens

Diets_UCM_305981_Article.jsp#.W-3f6-hKhPY

Shaw, G. (2018). Vitamins and Minerals for Children: Calcium, Vitamin D, and More. WebMD. Retrieved

from https://www.webmd.com/health-insurance/features/family-vitamins#1

U.S Department of Health & Human Services (2018). 10 Things to know about dietary supplements for

children and teens. Retrieved from: https://nccih.nih.gov/health/tips/children

U.S Department of Health & Human Services (2018). Iron: Fact Sheet for Health Professionals. Retrieved

from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

U.S Department of Health & Human Services (2018). Vitamin B12: Fact Sheet for Health Professionals.

Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

U.S Department of Health & Human Services (2018). Vitamin D: Fact Sheet for Health Professionals.

Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

By Angela Bates A Recent ASU Nutrition Student

4 Ways One of Arizona’s Top Crops Benefits the Body

In 1889, William J. Murphy planted an experimental citrus grove along the newly completed Arizona Canal. At this time in history, it was known that citrus could prevent scurvy, so the miners in Arizona were seeking the fruits to keep the disease away. To Arizona’s advantage, the citrus fruits ripened before California’s crops, making them available first. At its peak in the 1970s, citrus farming covered 80,000 acres of the state, but urban development has cut that to the modern day 20,000 acres. Arizona is one of only four states that produce citrus in the United States, but that’s not the only reason this food is important. It can be a lifesaver.

The benefits of citrus became apparent in the 17^th century, but it was a mystery as to why it was so effective at preventing or curing disease. Sailors sent out to sea for months at a time died of scurvy or came back weak and could not recover. Through dosing of citrus fruits, James Lind, a Scottish naval surgeon, was able to turn around the fate of sailors. Over the next 200 years, scientists discovered vitamin C and found it was the factor preventing collagen breakdown in humans. There are numerous benefits to citrus fruits beyond preventing scurvy and i citrus season in Arizona is a special time.

1. Major Antioxidant Activity:

Vitamin C, Carotenoids beta-carotene, lycopene, lutein, polyphenols, terpenes, and flavonoids, among other phytochemical antioxidants are found in citrus fruits. These antioxidants not only boost the immune system, they also may protect the body from cancer, heart disease, infection, memory issues, arthritis, diabetes, and more. According to Dr. Katrine Baghurst of Commonwealth Scientific and Industrial Research Organization in Australia, numerous studies seem to support these claims.

Vitamin C plays a key role in the formation of collagen, which is the main component of connective tissue in the body. Without adequate collagen synthesis, the gums cannot hold teeth, blood vessels and bones weaken, tendons and ligaments tear easily, and wounds are slow to heal. Vitamin C can prevent anemia due to its ability to aid in iron absorption. A single medium orange can supply approximately 85 percent of your daily C!

2. Dietary Fiber Supply:

            You are most likely already familiar with the importance of dietary fiber, but did you know that citrus fruits contain pectin? Pectin is a non-starch polysaccharide, a type of carbohydrate, and a fantastic form of fiber. Other than preventing colon cancer, pectin holds nutrients in a gel in the stomach to slow digestion and absorption. This helps you feel full longer, process glucose slower to prevent blood sugar spikes, and absorb nutrients better. Dietary fiber is also known to affect blood cholesterol levels, which may prevent heart disease. According to the United States National Academy of Sciences, the average intake of dietary fiber is only 15 grams, but a medium orange can provide 3 grams alone, so consider adding an orange as a snack or part of a meal to take advantage of pectin.

3. Full of Folate:

            Any woman who has ever been pregnant can tell you that folate, known as folic acid in its synthetic form, is extremely important during fetal development. Not getting enough folate during pregnancy could result in neural tube (spine and brain) defects in the fetus and preterm birth. It may also prevent congenital heart disease and oral clefts. Getting enough folate can also prevent anemia in a pregnant mother. Folate is important for everyone else as well.

Folate is a B vitamin, so it is water soluble and needs to be consumed daily to keep levels appropriate. Folate deficiency will cause anemia as folate is necessary to produce red blood cells. According to Johns Hopkins, megaloblastic anemia can also occur with folate deficiency, meaning the red blood cells become large, fewer in number, and die faster. Citrus fruits provide a great source of folate. The form of folate is also important as some people with a genetic mutation of the MTHFR enzyme have trouble utilizing “folic acid,” which is the form frequently found in multivitamins and enriched foods. James A. Greenberg of Harvard Medical School believes that approximately 60 percent of the population has moderate issues with MTHFR and up to 25 percent have very poor folate metabolization. With natural sources of folate, rather than using folic acid, our bodies may better absorb and use this vitamin. Citrus fruits provide anywhere from 17 to 40 micrograms of folate, up to 10 percent of the recommended daily allowance for an adult.

4. So Many Minerals:

            After exercising or when your calf keeps cramping while you try to sleep, do you normally reach for a sports drink? Most people know that bananas have a lot of potassium, but not many know that oranges are an excellent source as well. One orange contains about 5 percent of your daily potassium, but a glass of orange juice contains more than 10 percent of your potassium. According to the Florida Department of Citrus, potassium deficiency can cause elevated blood pressure, kidney stones, and osteoporosis. In citrus fruits, potassium and citrate together help keep the acid-base balance stable in the body and may prevent kidney stones. Most Americans do not get enough potassium, but citrus can help you change that.

In addition to potassium, citrus fruits contain calcium, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, and trace amounts of sodium. These minerals all combine to assist in cellular functions in the body. Citrus fruits contain higher levels of minerals than many other common fruits. These minerals, in addition to the high antioxidant levels, help keep your cardiovascular system in great health.

Citrus is one of Arizona’s 5 Cs: citrus, cotton, climate, cattle, and copper. These deliciously sweet and tart fruits are versatile and pack a serious nutritional punch. You may wonder how to best incorporate them into your diet. Although eating the whole fruit is a fantastic way to reap all the benefits, you can add orange sections and garlic to your spinach salad for an Asian inspired vitamin powerhouse. Add whole pieces of citrus to your smoothie for some extra vitamin C and tang. Baked goods like cakes can get a fresh zing from citrus zest and juices, but lemon bars are always a party hit too. If you want to get creative and use pork, which is also in season, why not round it out to full-flavored carnitas and a unique Brazilian “lemonade” to wow your family? Here’s a recipe to get your citrus-filled winter started:

For more articles check out our fill your plate blog. Looking for some fun recipes to make at home? Check out our recipe page.