Friday, October 10, 2025

Polaris of Enlightenment

Chilli: easy to grow and packed with vitamin C

Published 15 February 2025
– By Editorial Staff
4 minute read

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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Study: Diet crucial against obesity – not activity level

Published 6 October 2025
– By Editorial Staff
The problem is not a sedentary lifestyle – but too much and the wrong kind of food, according to the researchers.
2 minute read

Sedentary and physically active people can burn almost the same amount of energy per day, shows a new American study. The researchers therefore argue that the fight against obesity must focus more on diet – and less on exercise.

In the study, published in the scientific journal PNAS, researchers compared data from 4,200 people from different continents with different lifestyles – including herding cultures in Siberia, hunter-gatherers in Tanzania, as well as people from both low-income and high-income countries. In total, they compared 34 different population groups.

The results show that total daily energy expenditure did not differ significantly between the different population groups. This means that, for example, a hunter-gatherer used the same amount of energy as an office worker in Sweden during a day.

Even when people live different lifestyles, once we account for the effects of body size, we do not see meaningful differences in the total number of calories people burn, says Amanda McGrosky at Elon University in the US, who is the lead author of the study, in a press release.

McGrosky points out that obesity is therefore primarily about increased calorie consumption, not decreased activity expenditure.

If you are worried about excess body fat, focus on calories in, not calories out, the researcher suggests.

Westerners eat too much

Obesity and overweight are growing health problems in the Western world, something often linked to the increasingly sedentary culture. However, this study suggests that sedentary behavior is not the biggest problem causing obesity, and McGrosky believes the study offers hope in the fight against obesity. Instead, one should look at diet and especially reduce the intake of ultra-processed foods and increase the proportion of healthy ones.

The researchers therefore suggest that it is not sedentary behavior that is the culprit in Western countries’ obesity epidemic, but rather that people simply eat too much and too unhealthily.

Exercise is still important

However, the researchers point out that this does not mean one should exclude exercise and movement, as it has a range of health-promoting benefits such as reduced risk of cardiovascular disease, premature death, and also improves mental health.

A key takeaway from the study is that increases in body fat that accompany changes in lifestyle are primarily linked to changes in energy intake, or diet. Physical activity is still very important for all-around health and should be considered complementary to diet, says McGrosky.

Fifteen minutes in the park can reduce anxiety

Published 26 September 2025
– By Editorial Staff
All types of green spaces in cities improve residents' mental health, but urban forests stand out – particularly when it comes to reducing depression and anxiety.
2 minute read

Just fifteen minutes in urban green spaces is enough to improve mental health, a study shows. The best approach is to sit or rest in the park for a while.

Today, approximately 55 percent of the world’s population lives in cities, according to the UN. This figure is expected to increase to nearly 70 percent by 2050. This means a greater absence of nature and also more health problems linked to city life, such as anxiety, which is more common among urban dwellers.

In a study by researchers at Stanford University in the US and Leiden University in the Netherlands, results from 449 published studies were compiled and 78 field experiments analyzed to examine how different types of urban green spaces affect 12 different aspects of mental health. Nearly 5,900 participants were included in total.

The results, published in Nature, show that all types of urban green spaces improved mental health, but urban forests stood out – particularly when it came to reducing depression and anxiety. And you didn’t need to spend particularly long to get a positive effect; less than fifteen minutes was enough. However, spending more than 45 minutes in nature provided greater benefits.

Our results show that even brief contact with nature can provide significant mental benefits, says Roy Remme from Leiden University, according to Medical Xpress. What’s more, longer nature exposure is linked to even greater reductions in stress and boosts in vitality.

Rest or sit

Young adults see even greater benefits, which is remarkable considering that most mental health problems begin before age 25. However, there was also a significant benefit for other age groups. Primarily, it was beneficial for mental health to sit or rest in the park or natural area, while moving around in nature increased energy and positivity.

Based on the results, the researchers emphasize the importance of protecting forests and parks in cities, but also promoting smaller parks and more street trees to improve residents’ access to nature. Furthermore, they point out that simpler changes, such as placing more windows facing greenery or organizing community programs with guided meditation, for example, can be cost-effective ways to promote public health.

Researchers: More people affected by meat allergy as ticks spread

Published 25 September 2025
– By Editorial Staff
Meat allergy can be triggered by tick bites – the immune reaction against alpha-gal in mammalian meat causes the symptoms.
2 minute read

Meat allergy is becoming increasingly common in Sweden following tick bites, researchers confirm. For those affected, it means a complete lifestyle change since there is no treatment – only complete abstinence from meat helps.

Karin Ottosson was struck by severe stomach problems after a tick bite. It took time to figure out what problem Karin had been affected by, she felt very ill and nothing seemed to help.

I was bedridden and tried to eat, but it just continued and continued, she tells Swedish media outlet TV4.

After several hospital visits and numerous investigations, the answer came: Karin had been affected by meat allergy. It is caused by an immune reaction to the substance alpha-gal, which is found in tick saliva and in meat from mammals. The symptoms can include, in addition to various stomach problems such as vomiting and diarrhea, rashes and even asthma reactions.

Researchers have seen a marked increase in meat allergy in connection with ticks spreading to new areas, and also becoming more active for larger parts of the year.

No treatment

Karin had to completely change her diet, but it is not entirely simple to avoid meat – even small amounts or hidden additives can trigger the allergy.

It can be anything from starting to itch, getting a rash, to becoming as ill as I was from the beginning. It’s impossible to predict, says Karin.

There is no treatment for meat allergy, and the only thing that works is to completely avoid meat.

Unfortunately, there is no treatment other than having to avoid mammalian meat and making sure not to get bitten by ticks, says Marianne van Hage, professor of clinical immunology.

Broccoli may protect against colorectal cancer

Published 15 September 2025
– By Editorial Staff
Delicious on the plate and delicious for your health.
2 minute read

People who eat more broccoli and cauliflower have a lower risk of colorectal cancer, according to a Chinese study. However, moderate amounts are sufficient to achieve the protective effect.

Colorectal cancer is the third most common form of cancer worldwide and is also the second leading cause of cancer-related deaths.

In Sweden, colorectal cancer has increased among young people over the past thirty years, and mortality from this form of cancer has increased among patients in all age groups for up to ten years after cancer diagnosis.

In the study, which was published in BMC Gastroenterology, researchers analyzed data from 17 previous studies, with a total of 639,539 participants, including 97,595 cases of colorectal cancer.

The purpose was to investigate whether higher vegetable intake corresponded to greater risk reduction for this form of cancer and, if so, the specific amounts at which this effect became significant.

The results showed that those who ate more cruciferous vegetables, such as broccoli, cabbage, cauliflower, or Brussels sprouts, had a 20 percent lower risk of colorectal cancer compared to those who ate less.

Photo: Polina Tankilevitch/Pexels

Glucosinolates

These vegetables contain many beneficial substances such as vitamins, fiber, and antioxidants. But what makes them extra special are compounds called glucosinolates. When you chew these vegetables, glucosinolates break down into other compounds called isothiocyanates – particularly one called sulforaphane.

These are the compounds that give the vegetables their strong, sometimes slightly bitter taste and smell. These are also the compounds believed to be cancer-preventive.

The researchers found that the greatest risk reduction was observed between 20 and 40 grams, but no significant improvement was seen above 40 grams per day.

The study was conducted at the Second Clinical Medical School of Inner Mongolia University for the Nationalities in Yakeshi, China.

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