Sunday, June 1, 2025

Polaris of Enlightenment

Chilli: easy to grow and packed with vitamin C

Published 15 February 2025
– By Editorial Staff

In addition to being a great spice in food, chilli is also healthy in many ways, as it is high in vitamin C and potassium. The chili pepper takes a long time to grow but is relatively easy to sow and grow at home on the windowsill, and it does not require a garden to succeed with the harvest. For the avid grower, now is the time to start sowing chilies to get a harvest in early fall.

Some believe that humans have been eating chilies since 7500 BC, and archaeological finds in southwestern Ecuador show that chilies were cultivated more than 6000 years ago. Christopher Columbus is said to have been one of the first Europeans to discover chillies in the West Indies and he also gave them the name “pepper” because of their taste. It is the fat-soluble substance capsaicin that gives the chili its heat, which is the substance found in pepper sprays, for example.

Choose the right variety – hot or mild

There are lots of different types of chili with different degrees of heat. For those who do not like spicy food, there are chili varieties that are very mild and taste more like peppers, which, incidentally, are sorted under the same genus as chili but lack the capsaicin that gives heat in the fruit. The strength is measured in scoville degrees where you can measure the heat from 0 and up. The hottest chili, according to Guinness World Records, is Pepper X, which is over one million scoville degrees. A tip for the inexperienced chili eater is to start mildly and slowly test your way between different strengths. If you have happened to grow too strong chili, you can try to remove the fruit’s seed coat and middle walls, which is where most of the capsaicin is located.

Packed with goodness

Chilli is high in vitamin C, potassium and beta-carotene. There is also a fair amount of vitamin A, phosphorus, folate and magnesium. Some people believe that capsaicin can suppress appetite if you eat some chili before meals. It is also thought to promote healthy gut bacteria. Capsaicin can also have an analgesic effect on the skin and is found in some plasters, for example. Some believe that it can therefore also work well as a painkiller for arthritis, shingles and even for ordinary headaches. Previous studies have shown that chili can also have a blood pressure-lowering effect and that those who eat chili 3-7 times a week have a 14% lower risk of dying prematurely.

Grow your own chili

In principle, chilies can be sown all year round, but many recommend starting as early as January or February. One tip is to first soak the seeds for about 24 hours to facilitate germination. Then, plant one to three seeds in a small pot of seed soil about 0.5 centimeters down. The soil should be moist, but not soaking wet. Initially, you can place the seedlings on the bathroom floor, for example, or over the fridge where there is a little extra warmth, but you can also place them on the windowsill. For extra help, you can use a heating plate. Cover the seed with plastic film or a lid. Keep the seedling moist with a spray bottle at the beginning and water from below.

When the so-called heart leaves, i.e. the very first leaves, appear, you can remove the plastic film from the pot and, if it is not already there, place the pot on the windowsill, as the plant then wants light. Plant lighting can be beneficial to help the plant grow. Once the first character leaves have appeared, i.e. the real chili leaves, it is time to replant the plant in potting soil. As the plant grows, it should be replanted about three to four times before it goes into the final pot. The size of the final pot depends on the type of chili you have chosen, but many varieties can thrive in a one-liter pot.

Take good care of the plant

When the plant has grown to about 30-40 centimeters, you can move it out into the greenhouse, but otherwise you can leave it in the window. If you want to grow chillies outside, you must first get them used to the colder air and direct sunlight. When the daytime temperature is above 20 degrees, the plant can be put out completely for the season. The soil should be kept moist, but can also mold easily if it gets too wet. Watering about every other day is usually beneficial. Feel free to feed the plant about three times a week, there is special chili nutrition you can buy or you can make your own from eggshells, among other things. Let the fruits ripen on the plant, but you can also take them when they are green and eat them. Don’t forget to save some seeds to plant for next year.

Uses

Besides being a flavoring agent in most dishes, chili has many other uses. For example, it’s also great for flavoring chocolate or chocolate pastries. If you make your own ginger shot, you can add a little chili for an extra boost in the drink, which helps prevent colds. Also try adding some to your smoothie.

Cheese and chili go well together and it is recommended to make your own chili cheese for Friday snacks. Hot sandwiches with a little chili, cheese and tomato can also be a good change.

Chili can be dried for your own chili seasoning, but can also be frozen. One tip is to chop it up and store it in small jars, so you can pick out a little at a time and put it in your food. It is also good to add chili or make marmalade.

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Use of obesity drugs surges in Finland

Published 27 May 2025
– By Editorial Staff
Sales of obesity medication have skyrocketed in Finland in just a few years.

The use of obesity medication increased significantly in Finland last year – many more Finns were treated for obesity compared to 2023. At the same time, opinions are divided on the effectiveness of the treatment.

A total of 75,000 Finns used medicines for weight loss or obesity treatment in 2024. This is an increase of 20% compared to 2023, according to the Social Insurance Institution of Finland (Kela). In five years, the number of users has increased more than elevenfold.

Semaglutide, sold under brands such as Ozempic and Wegovy, is the most popular. Originally designed as a drug for the treatment of type 2 diabetes, this type of medicine is not reimbursed if it is used for obesity alone. This means that Finns have to foot the bill themselves, which can be over €260 each month.

It is also unclear how effective this type of weight loss medication really is, but Pia Pajunen, an expert physician at Kela, says it is not a quick fix for losing weight.

If you stop using the obesity medication, the weight often starts to increase again quickly. It’s important that both doctors and patients are aware that research shows these medications generally need to be used long-term, she says in a press release.

Good fitness may prevent dementia

Published 27 May 2025
– By Editorial Staff

People at risk of dementia can reduce their risk by improving their fitness, according to a study from Karolinska Institutet. The study shows that the risk can be reduced by up to 35%.

In the study, published in the British Journal of Sports Medicine, researchers used data from 61,214 dementia-free people, drawn from the UK Biobank database. The participants, who were aged between 39 and 70, were followed over a period of 12 years.

On enrollment, participants completed a six-minute cycle test to measure fitness, and neurological tests were done to estimate their cognitive function. The researchers also examined genetic predisposition to dementia.

During the 12-year follow-up period, a total of 553 people were diagnosed with dementia, representing 0.9%.

The results show that better fitness is linked to reduced dementia risk and improved cognitive function. According to Weili Xu, Professor of Geriatric Epidemiology in the Department of Neurobiology, Care Sciences and Society, good fitness can reduce the risk of all forms of dementia by up to 35%.

– Our findings suggest that maintaining good fitness may be a strategy for preventing dementia, even among people with high genetic susceptibility, she says in a press release.

The researchers also emphasize that this is an observational study, so it is not possible to determine cause and effect. The number of dementia cases may also have been underestimated, they add, as UK Biobank participants are generally healthier than the general population.

Ultra-processed food may increase the risk of cardiovascular disease

Published 21 May 2025
– By Editorial Staff

Extra-processed foods and sugar-sweetened beverages are linked to a particularly increased risk of premature death from cardiovascular disease, according to a study from Lund University.

Ultra-processed food is food that has undergone extensive processing and contains a high proportion of added chemicals compared to “regular” processed food. This type of food is often cheap, heavily marketed and has become an increasingly important part of the Western diet in recent years.

In the study, published in Clinical Nutrition, researchers followed 27 670 participants from the Malmö Diet Cancer Study over 23 years, with funding from the Swedish Heart and Lung Foundation.

The results show that a high intake of highly processed foods and sugar-sweetened beverages is linked to an increased risk of premature death, death from cardiovascular disease and death from respiratory disease. There is an increased risk for women.

– Over-processed foods are often rich in salt, fat and added sugars, but often poor in fiber, vitamins and nutrients. Limiting intake can reduce the risk of premature death, says Emily Sonestedt, associate professor at Lund University and lead researcher of the study, in a press release.

Ultra-processed food is markedly different from what humans have been eating for thousands of years, but the long-term effects on health have yet to be studied in depth. However, links between this type of food have previously been made to depression and type 2 diabetes. At the same time, the researchers point out that more studies are needed on the subject.

–  More research is needed to better understand how ultra-processed food affects the body. In future studies, we will be able to analyze current dietary data in the Swedish population and learn more about the relationship with cardiovascular disease, says Kristina Sparreljung, Secretary General of the Swedish Heart-Lung Foundation.

Sauerkraut may help your stomach

Published 11 May 2025
– By Editorial Staff

Sauerkraut may protect the intestinal lining from inflammation, according to an American study. During fermentation, the nutritional content of cabbage changes – including an increase in levels of lactic acid, amino acids, and other beneficial substances that are formed during the breakdown and can promote gut health.

Fermentation is a natural process where microorganisms like lactic acid bacteria and yeast break down sugars in food. This often results in the conversion of sugar into lactic acid or alcohol. The process not only helps preserve the food – it also produces probiotics, meaning live bacteria that are beneficial for the gut.

Fermented foods have been eaten for thousands of years around the world. For example, eating fermented vegetables makes the nutrients in the food easier for the body to absorb, and some studies show that vitamin levels can actually increase. There are also studies that suggest fermented foods can have positive effects on health, particularly for digestion and the immune system.

Sauerkraut better than raw cabbage

Researchers at the University of California Davis in the USA tested whether the nutrients in sauerkraut could help protect intestinal cells from inflammation-related damage. The study compared sauerkraut, raw cabbage, and the brine left over after the cabbage fermentation process.

The experiments were conducted on an artificial intestinal wall exposed to inflammation by adding so-called cytokines – which are known to damage the intestinal lining. These can be activated in the gut, for example, by consuming too much ultra-processed food or too much sugar or salt.

Fermentation increases beneficial substances

The results showed that sauerkraut can protect the intestinal lining from inflammation caused by cytokines. Raw cabbage and the brine, however, did not help protect the gut. It didn’t matter whether the sauerkraut was store-bought or homemade.

Chemical analyses show that fermentation changes the nutritional profile of cabbage and increases the amount of beneficial metabolites such as lactic acid, amino acids, and plant compounds, which in turn are linked to gut health. These changes may explain why fermented foods are often associated with digestive benefits.

– Some of the metabolites we find in the sauerkraut are the same kind of metabolites we’re finding to be made by the gut microbiome, so that gives us a little more confidence that this connection we found between the metabolites in sauerkraut and good gut health makes sense, says Professor Maria Marco in a press release.

The researchers have found hundreds of different metabolites that are formed during fermentation and that they are now working to determine which ones play the biggest role in supporting long-term gut health. The next step in the research is to conduct studies in humans to see if the gut-protective metabolites found in sauerkraut can have the same positive effects when included in the daily diet, as was shown in the lab.

A little bit of sauerkraut could go a long way, she says. We should be thinking about including these fermented foods in our regular diets and not just as a side on our hot dogs.

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