| Diversity | Overall Importance of Diversity in the Diet | Grams | Comment |
|---|---|---|---|
| Cornflowers | Cornflowers (Centaurea cyanus) are native to the UK and once grew vigorously… | Their flowers are electric blue in colour due to their levels of anthocyanins and not only gave a wonderful colour the countryside but also hold antioxidant potential. The polysaccharide content of the flower has found to contain the bioactive ingredients to exert health benefits such as anti-inflammatory and anti-viral activities. Although there is no human evidence to suggest this at this stage, invitro and in vivo studies find the flower to promote the production of inflammatory mediators. For more details, see this study and this article. | |
| Black Tea | The most favourite tea of the British… | Polyphenols also have antidepressant properties according to some studies. It is good to remember that these phytonutrients also have a prebiotic role for the gut microbiome, who are also instrumental in breaking them down so they can be used by our body. For more details, see this study. | |
| Quinoa | Quinoa is a member of the Polygonaceae family of plant species… | Studies with mice find quinoa associated with alleviation of dysbiosis and colonic colitis and behaves like a prebiotic, increasing levels of beneficial bacteria. Likely due to Quinoa’s level of fibre and phytochemicals. For more details, see this study. | |
| Lentils | Lentils (Lens culinaris L.) are known for their abundant source of protein storage… | Lentils are however known to be high in insoluble dietary fibres and are known to be a good prebiotic carbohydrate supporting the gut microbiota and potentially preventing colon-associated diseases. For more details, see this study. | |
| Black Seaweed | The darker seaweed algae’s such as brown seaweed (Phyophyceae) and blue-green algae (Cyanophyceae)… | This invitro study shows that the seaweed phlorotannin’s are metabolised and absorbed predominately in the large intestine suggesting a role in gastrointestinal health. For more details, see this study. | |
| Millet | Finger millet (Eleusine coracana) is a minor cereal with several known health benefits… | Millet has a high content of calcium (0.38%), dietary fibre (18%) and phenolic compounds and has shown to have anti-diabetic, anti-tumorigenic, atherosclerogenic effects due to its antioxidant and antimicrobial properties. For more details, see this study. | |
| Hemp | Hemp (Cannabis sativa L.) traditionally was cultivated as a multiuse crop… | As whole seeds (rather than dehulled or shelled) Hemp seeds are a good source of both insoluble and soluble fibre and are linked to improvements in skin, heart and gastrointestinal health. Hemp seeds also have an incredibly high protein content and are rich in minerals such as vitamin E, potassium, magnesium, calcium, iron and zinc. For more details, see this study and this article. | |
| Flaxseed | Flaxseed (or linseed) are small seeds that are high in fibre and can be used to bring a range of health benefits… | Flax has been cultivated since at least 3000BC, and recognised for its health benefits as early as the 8th century. The seeds contain lignans to feed our gut bacteria. For more details, see this study and this article. | |
| Blackcurrants | Blackcurrants are high in polyphenols, particularly anthocyanins and may be beneficial for heart health… | This particular study in rats found that the consumption of blackcurrants gave a greater microbial diversity in the rats and anthocyanins were detected in the rats urine, only after consumption of blackcurrants. For more details, see this study. | |
| Fennel | Fennel (Foeniculum vulgare) is a flowering plant and a species in the carrot family… | Since old Egyptian civilisation, fennel seeds have been used to treat IBS, constipation and improve antioxidant status. For more details, see this study and this article. | |
| Blue Corn | Blue Corn (also known as Hopi Maize) is part of a number of varieties of corn grown in Mexico… | This tells us the blue corn has a higher prebiotic potential by being more readily available to be utilised by our beneficial gut bacteria in our colon. For more details, see this study and this article. | |
| Maca | Plant Maca (Lepidium meyenii) is grown in high altitudes in the Peruvian Andes… | Maca belongs to the Brassicaceae family (Cruciferous vegetables) and has high concentrations of Glucosinolates, the sulphur-containing compounds linked to a reduced risk of several chronic diseases such as Cancer. The Maca root contains further bioactive compounds including polysaccharides (starch – amylopectin) and the polyphenols quercetin and anthocyanins. For more details, see this study and this article. | |
| Inulin | This fermentable, soluble prebiotic fibre… | Inulin has been found to help prevent traveller’s diarrhoea and, when it strikes, reduce the severity of it. But that’s not all, there’s quite a bit of evidence on how inulin can positively impact many aspects of our health and disease. For more details, see this study. | |
| Baobab | The baobab tree (Adansonia digitata L.) is widely distributed throughout sub-Saharan Africa… | Human studies finds the Baobab fruit to reduce the glycaemic response to white bread when baobab is added to the bake. This improves the insulin economy, thereby enhances overall metabolism. For more details, see this study and this article. | |
| Acacia | Acacia, also referred to as Acacia Gum is a soluble dietary fibre obtained from the stems and branches of Acacia Senegal and A. seyal… | Acacia has been found to have a slow fermentation rate which is well digested in humans and as a result has good digestive tolerability. For more details, see this study. | |
| Rice Black | Black Rice (Oryza sativa L.) is a crop from the plant rice with a long cultivation time… | This laboratory study provides evidence that the anthocyanins found in Black Rice increase levels of the beneficial gut bacteria, Bifidobacteria and Lactobacillus. For more details, see this study. | |
| Butterfly Pea Flowers | Butterfly Pea Flower (Clitoria ternatea) is distributed in tropical zones such as Asia… | Studies find that when added to bread it could lower the glycaemic load and the starch digestibility, suggesting it slows the digestion down in order to be fed on by our beneficial gastrointestinal microbes in the gut. For more details, see this study. | |
| Mallow Flowers | Mallow flowers (Malva neglecta) are also known as common mallow in the US… | Here this invitro study demonstrates the flowers antioxidant properties with good levels of phenolics and organic acids. For more details, see this study and this article. | |
| Acacia Berry | Acai Berries are the fruit of a species of palm tree call the Acai Palm (Euterpe oleracea)… | Studies find these berries to modulate cholesterol levels and increase activity of antioxidant enzymes and total antioxidant capacity. Other research explains how the human gut microbiota have the ability to convert these anthocyanins / polyphenols into bioactive compounds, suggesting we need a healthy gut in order to reap the health benefits. For more details, see this study and this article. | |
| Aronia | Aronia (Aronia melanocarpa) aka the chokeberry, is a fruit commonly found in swamps… | Studies in athletes, find consumption of Aronia juice lowered markers of inflammation, modulated effects of vascular smooth muscle supporting the cardiovascular system. For more details, see this study and this article. | |
| Moringa Leaves | The Moringa oleifera (MO) tree, known as ‘drumstick tree’… | There is a particular bioactive compound found in Moringa tree leaves called Niazirin which is shown to have good antioxidant potential and may be a reason for why Moringa is associated with improved cardiovascular health. Overall, Moringa has also been found to improve postprandial responses, potentially due to its level of fibre and antioxidants, behaving as a prebiotic yet studies for its link to the human microbiome are not found as yet. For more details, see this study and this article. | |
| Total: | 0 | ||
Blue Porridge | Research Level
All reasonable care is taken when writing about health aspects of bread, but the information it contains is not intended to take the place of treatment by a qualified medical practitioner. You must seek professional advice if you are in any doubt about any medical condition. Any application of the ideas and information contained on this website is at the reader's sole discretion and risk.
