Food and Health Room

[Anthea]

The illegal cigarettes trade in the UK

It's pitch black and we're crawling along a secret underground tunnel beneath a high street in Hull. We pass rotting beams propped up precariously by stacked breeze blocks. A rusty car jack is helping prevent the shop floor above from falling in

Through the rubble, we follow a Trading Standards Officer, his torch swinging back and forth in the darkness until it rests on a hidden stash of thousands of illegal cigarettes.

This is just one such surreal experience while investigating the sale of illegal cigarettes in Hull. In one week we repeatedly witnessed counterfeit and smuggled tobacco being sold in high street mini marts - and were threatened by shop workers who grabbed our cameras when we tried to film them.

This is now a familiar story being repeated across Britain. In April, the National Crime Agency (NCA) raided hundreds of high street businesses, many suspected of being supplied by international crime gangs. Trading Standards teams have also found a thriving trade in illicit tobacco.

One leading criminology expert called the networks behind the supply of illegal cigarettes the "golden thread for understanding serious organised crime", because of its links to people trafficking and, in some cases, illegal immigration.

So, in some ways, these high street shop fronts connect the various domestic problems facing Britain today.

Political researchers claim it's also damaging trust in police and the government - and turning our high streets into symbols of national decline.

We're losing the war

Alan, a former detective and now a Trading Standards officer, searches for counterfeit and smuggled cigarettes sold under the counter in mini marts, barber shops and takeaways around Hull, which he says have spread across the city at an alarming rate.

Under the floorboards of a mini mart called Ezee Shop, a network of these secret tunnels hide contraband stock. As battered suitcases and black sacks stuffed full of cigarettes are heaved up through the makeshift trap door, a man who we're told helps out in the shop watches on laughing.

"It's not something dangerous, it's only cigarettes," he says. "Everywhere has it; barber shops, takeaways." Some shops, he adds, are selling drugs including crack cocaine.

Alan estimates that there are about £20,000 worth of illegal cigarettes in this haul, a tiny proportion of a crime that HMRC says costs the country at least £2.2 billion in lost revenue.

Today's raid won't change what's happening on Hull's high streets, he says. He has been to some shops at least 20 times and he estimates that there are some 80 shops selling illegal cigarettes in the city.

"We're losing the war," he says.

He has been with Trading Standards for many years but didn't want to be fully identified because he's worried about the organised crime gangs often supplying these shops.

It's not long before someone claiming to be Ezee Shop's owner turns up. Alan says he is a Kurd from Iran. He is furious with us filming his illicit stock being taken away.

Dead flies and asbestos in cigarettes

Some of the illegal cigarettes sold across Britain are made in this country. Others are produced cheaply in countries like Poland or Belgium. Some are designed to imitate established brands. Illegal cigarettes are sold without the necessary taxes and duties, and many do not conform to safety standards.

Previously the Local Government Association warned that some black market cigarettes contained "human excrement, dead flies and asbestos"

We went undercover, visiting 12 shops in Hull, some multiple times, to try and buy these cheap cigarettes, and secretly filmed the responses.

The windows of many of these shops are covered with large pictures of fizzy drinks, sweets and vapes, obscuring what's going on inside.

Nine sold us illegal cigarettes and hand-rolling tobacco. Two told us where we could buy cheap packs. We were openly offered a selection of brands with packets costing between £3 and £7 - instead of the average UK price of about £16.

The cigarettes packets often look real - some of them imitate real brands

None of the businesses we bought illegal cigarettes from in Hull responded to our request for a comment. But this is not only a Hull problem.

Data shared with the BBC from investigators working for an international tobacco company say that last year they identified more than 600 shops selling illegal packets, with several cities including Bradford, Coventry and Nottingham flagged as hotspots. The BBC is unable to verify these figures.

In Bradford alone, they say they found 49 stores selling fake products in just two days. In the end, they had to stop the test purchases because they didn't have enough test bags to put the items in.

Are fines and penalties too low?

All of this is a growing problem - but it is also one with specific causes: profits, a lack of resources to enforce the law, a complex criminal supply network and in some cases organised immigration crime.

Professor Georgios Antonopoulos, criminologist at Northumbria University Newcastle, believes money is at the heart of it. "Legal tobacco products in the UK are subject to some of the highest excise taxes in the world," he says.

Illegal cigarettes are sometimes sold for as little as £3 to £5 per pack - compelling for some customers during a cost of living crisis.

In some cases, the financial penalties issued to criminals may be much lower than the profits they can make.

In the case of Ezee Shop in Hull, the shop owner had been convicted for selling illegal cigarettes in the past and was fined £80, plus costs and a £34 victim surcharge

Tougher rules introduced in 2023 mean those convicted now can face higher fines of up to £10,000 - but this may still be lower than the value of the stash.

After the raid, we went back to the shop, covertly. Within a few hours it had reopened, restocked - and was selling illegal cigarettes once again.

Struggles with law enforcement

Leading criminologists tell the BBC that UK authorities are struggling to deal with the problem.

Prof Antonopoulos says teams are "chronically underfunded". He claims that police prioritise violent crimes and drug trafficking - "which is understandable," he adds.

Some Trading Standards officers are frustrated with the powers available to them. "The general public don't understand why they can't be closed down," Alan says.

They can use anti-social behaviour legislation to close shops for up to three months - but it can require statements from other businesses and members of the public.

We were told that after some shops shut down, the criminals simply reopen nearby. Alan wants a 'three strikes and you're out' policy to permanently close law-breaking businesses.

Last year, the government pledged £100 million over five years to help HMRC and Border Force crack down on the illegal trade

Last year, the previous government provided £100 million across five years to support HMRC and Border Force to tackle the illicit tobacco trade. But since then, the Chartered Trading Standards Institute warned that some broader forms of organised crime - including scammers and rogue traders - could effectively become decriminalised, due to a lack of funding.

As for the suppliers, HMRC says there are so many organised crime groups operating across borders that it is hard to limit the flow of goods into the UK.

In May, Hungarian authorities raided a factory where they found warehouses full of fake cigarettes. And there's even production in Ukraine, according to legitimate tobacco firms, with authorities there stretched because of the war.

Chinese triads have a 'vast business'

There is also a "significant production" of illicit tobacco here in the UK, says Prof Antonopoulos.

A Trading Standards team in south Wales told us that counterfeit hand-rolling tobacco is often sold cheaply. They claimed that some of it was made using forced labour, controlled by Chinese gangs.

Dave McKelvey, managing director of TM Eye private investigators, which works with tobacco firms to gather evidence on the illicit trade, claims that Fujian-based Chinese triads operate a "vast business" here in the UK.

And trying to track down the people in charge of these criminal enterprises is a challenge.

Trading Standards told the BBC that those named as the company director often have no real involvement in the company. Instead, they may be paid a small sum each month to be listed as the director on official documents.

Later this year, Companies House will receive new powers to better identify business owners.

Employing illegal workers

Authorities are trying to clean up British high streets. Just this year, we joined dozens of raids led by the NCA in barber shops and mini marts, in a month-long operation.

But the former senior detectives who worked with the BBC's undercover team said they need more time to fully expose the organised crime supplying some of the shop fronts.

Throughout our time with Trading Standards in Hull and in the dozens of raids we've been on with police in Shrewsbury and across Greater Manchester, officers claimed that tobacco operations are often staffed by Kurds from Iran and Iraq. Some may not have had the right to work.

People care deeply about the quality of their local high street, political scientists say

In Hull, Alan believes that some people working in the shops he visits may be recruited from asylum seeker hotels. "They're expendable, if they get caught they just replace them with another.

Rochdale Trading Standards has made similar observations.

Criminology professor Emmeline Taylor argues that these criminal supply chains behind the supply of illegal tobacco are linked to other forms of crime - and the damage can't be overestimated.

"They're not just dealing in tobacco," she says. "It's firearms, it's drugs, it's people trafficking, it's illegal immigration."

The Home Secretary, Yvette Cooper, told us it is a "total disgrace" that "criminal gangs are trying to abuse our high streets by using shops as a front for organised crime".

She also accused gangs of "undermining our border and immigration systems by employing illegal workers".

Pockets of criminality on high streets

Of course, there have long been pockets of criminality on the UK high street. But now experts tell us that this illicit trade is harming people's trust in authority - and, at a basic level, their sense of fairness.

"If you're a law abiding business following the rules, you're jeopardising your own livelihood and the viability of your own business," argues Prof Taylor. "And to me that's not fair that someone can succeed by not playing by the rules."

Josh Nicholson, a researcher at the Centre for Social Justice, believes that perceptions of crime are worse than ever. "From research we have done there is a feeling of powerlessness, a lack of respect for authority like the police," he says.

"Are the police... seen to be tackling low level offences? When they don't see it tackled, people's perception is that things are getting a lot worse."

And people tend to trust the government less when they think access to good shops has declined in their area, says Will Jennings, a political science professor at the University of Southampton, based on studies he has done.

More from InDepth

Nick Plumb, a director at the Power to Change charity, says his research shows that declining high streets boosts support for parties that were once considered outside of the political mainstream.

"Reform UK, for example, is doing better in places with declining high streets when compared to the rest of England," he says. "There's a sense that … mainstream politics, local authorities have all tried to tackle this issue, and [residents] haven't seen any change. It's that sense of 'the status quo hasn't solved these things, and therefore we want to try something new'."

Ultimately, what people see in the places they call home matters.

"People find a sense of local identity in the quality of the streets where they've grown up," adds Mr Nicholson.

"When the quality ... dramatically declines, and they feel they can't even go there - what that does to a sense of community is unquantifiable."

https://www.bbc.co.uk/news/articles/cy9097lwxg9o

[Anthea]

Want to Avoid Microplastics?
Start by Skipping These 8 Foods

Microplastics used to sound like a distant environmental issue, but they're showing up in more places than you'd expect, including the food we eat every day. According to new research, even something as simple as chewing gum could be exposing you to tiny plastic particles

With something as common as chewing gum becoming a delivery system for microplastics, many people are concerned about how often they're consuming the potential hidden hazard. The average person takes in between 39,000 and 52,000 microplastic particles each year just from food and drink. That number is more like 120,000 if you include airborne particles.

To better understand how microplastics could affect your health, we talked with a family physician. We discussed what is considered a "safe" level of microplastic intake, which foods have the highest content and what you can do right now to reduce your exposure.

How many microplastics are too many?

"There is no officially established 'safe' or 'unsafe' level of microplastic intake. It makes sense to want your exposure to be as low as possible," Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, said in an email.

Microplastics can enter our food due to contamination where the food was grown, raised or processed. Mercola explained that using plastic mulch and plastic seed coatings in agriculture, and irrigation with contaminated water, are among the various ways microplastics can end up in food. Plastic packaging, utensils and containers are additional sources.

According to the US Food and Drug Administration, current evidence doesn't suggest that the levels of microplastics in food are a risk to us. However, you still might want to minimize how much microplastics you passively consume. These are the most common foods that contain microplastics, and the measures you can adopt to reduce your plastic intake.

Top 8 foods in your diet that contain microplastics

1. Seafood

One of the most significant ways plastic particles end up in our food is through single-use plastics that break down and find their way into waterways and soil. When they reach the oceans, they end up in our seafood.

"Microplastics are then taken up by plankton and mistaken for food by fish and shellfish," Mercola said. "The tiny particles accumulate in the flesh ... then end up on our plates."

A recent study published by Portland State University discovered a variety of microplastics in 180 out of 182 tested seafood samples. Microfibers are the most common type of microplastic present, but this isn't the only type that ends up in our oceans.

How to avoid it: While you can't control how many microplastics your fish ate before it got to your plate, you can reduce the amount of filter feeders and bottom feeders you choose to eat (e.g., clams, mussels, oysters, catfish, halibut, flounder and cod). These types of seafood are exposed to higher amounts of microplastics. Also opt for seafood at the store that uses sustainable packaging, not plastic wrap.

2. Tea bags

A plastic called polypropylene is often used to make tea bags, and even if you choose paper tea bags, there can still be microplastics in them. The issue is that when the bags contact hot water, microplastics may be released into your tea.

Researchers at the Autonomous University of Barcelona discovered that polypropylene tea bags can release plastic particles in the billions, and nylon and cellulose tea bags can release them in the millions.

How to avoid it: You don't have to stop drinking tea. Switch to loose-leaf tea and invest in a stainless steel diffuser to enjoy your tea free of microplastics.

3. Rice

Rice is also a hot spot for microplastics. A University of Queensland study found that for every half cup of rice, there are 3 to 4 milligrams of plastic. If you use instant rice packets, that number is four times higher, at 13 milligrams.

How to avoid it: The study found that washing your rice can reduce plastic contamination by 20% to 40%, though it's worth noting that the study used filtered water for rinsing.

4. Salt and sugar

When you top off your dinner with a sprinkling of salt, you're getting an unintentional side of microplastics. It's hard to outrun salt. It's in almost everything we eat, and our bodies need a certain amount of sodium to keep our fluids and electrolytes balanced.

One study found that 90% of the 39 sampled salt brands worldwide contained microplastics. This likely results from environmental contamination and the production and packaging process, which includes plastic. Microplastics have also been found in sugar.

How to avoid it: To reduce your exposure to microplastics in your salt and sugar, you can buy them packaged in glass or cardboard.

5. Bottled water

Bottled water is one of the most well-known sources of micro and nanoplastics. One study estimated that there are about 240,000 plastic particulates in a liter of bottled water. Most plastic water bottles you buy at the store are made from polyethylene terephthalate, or PET, plastic, so it wasn't surprising to see it represented.

Plastic particles break apart when bottles are squeezed or exposed to heat. And PET plastic isn't the only type of nanoplastic researchers have found in plastic water bottles.

How to avoid it: Drinking tap water from a stainless steel or glass container can reduce your risk of ingesting plastic particles.

6. Honey

You might not expect your honey to harbor microplastics, but it does, even if it's in a glass jar. Microplastic fibers can be traced back to bees and pollution. One study exploring whether microplastics ingested or carried by honeybees were then incorporated into hives found that bees can continue the dispersal of microplastics through honey.

How to avoid it: Buying honey from local beekeepers who often use more natural and sustainable harvesting methods may reduce the risk of microplastic contamination.

7. Fruits and veggies

Vegetables and fruits are an essential part of a balanced diet. They can also contain microplastics. One study that sampled fruit and vegetables found that apples were the most contaminated fruit and carrots were the most contaminated vegetable. How does this happen?

"Plants have been shown to uptake micro- and nanoplastics from soil through their root systems, thereby contaminating the edible portions," Mercola said.

Many grocery stores also package fruit and vegetables in plastic to keep them fresh. According to the FDA, there isn't enough evidence to determine that microplastics from plastic food packaging migrate into food. But Mercola suggests you avoid it as much as you can anyway.

How to avoid it: Wash your fruit thoroughly, peel when possible and opt for local or organic produce.

8. Proteins

A recent study from researchers at the Ocean Conservancy found that 88% of vegetable and animal proteins contain some level of microplastics. But highly processed proteins, like plant-based alternatives, fish sticks or chicken nuggets, harbor the most microplastics, suggesting the microplastic contamination partly comes from food processing.

The study found that breaded shrimp had an average of 300 microplastic pieces per serving. Plant-based nuggets had 100 pieces per serving.

Food processing isn't the only way microplastics can get into these protein sources. Microplastics are in animal feeds and in the environments where animals are raised. Plant-based alternatives can be contaminated through the soil or irrigation.

How to avoid it: After reading that, you may be wondering what protein you should eat. The reality is that more research is needed to know the exact levels and their impact on our health. Our bodies need protein to function, so getting enough is important, no matter which source you choose.

What do microplastics in food mean for you?

So, do all foods contain microplastics? I can't say for sure. I can tell you, however, that more research is needed to understand just how eating foods with microplastics affects us. Still, though the long-term health effects remain under investigation, microplastics are something to watch out for and guard against if you can, as Mercola explained.

"Ingested microplastics have been found to accumulate in the circulatory system and various organs, including the brain, where they can cause inflammation and tissue damage," said Mercola.

Other potential side effects are hormonal imbalances caused by the endocrine-disrupting chemicals found in plastics. Microplastics can also absorb other environmental toxins and introduce them into the body.

There's no established safe level of microplastics, and we can't completely outrun them: They're everywhere and in everything. But it's a good idea to minimize exposure where you can.

Expert tips for reducing your intake of microplastics

1. Be careful how much shellfish you eat

Shellfish like mussels, oysters and scallops have higher levels of microplastics, so don't overdo it.

2. Avoid food-storage containers made of plastic

This is one of Mercola's biggest suggestions because of the "plasticizing chemicals" in plastic. BPA and phthalates are endocrine-disrupting chemicals that can transfer from plastic to food. They're fat-soluble, so this happens most easily with fatty foods. It's best to store foods with fat in glass containers, but you can store dry foods in plastic if you need to.

3. Avoid plastic-wrapped foods

This can be easier said than done, but it's something to strive for in areas where you can switch.

4. Get rid of plastic kitchen utensils

From the spoons we use to stir our sauces to the cutting boards we use to chop our vegetables, if they're plastic, you're ingesting microplastics. A good rule of thumb is: Anything plastic that comes in contact with your food should be swapped out for ceramic, glass, stainless steel or wood.

To help address the overall issue of microplastics in food, you can install a filter in your clothes-washing machine. If you can afford it, a special filter will catch microfibers before they pollute water systems. The PlanetCare 2.0 microfiber filter starts at $125.

We still have a lot to learn about microplastics and their long-term implications for our health when ingested. It might be hard to hear they're in so many of our foods, but that shouldn't deter you from eating well. A balanced diet of protein, fruit and vegetables will ensure your body has enough fuel to function and thrive -- microplastics or not.

https://www.cnet.com/health/nutrition/w ... CAD590a51e

[Anthea]

Who needs quinoa?

17 overlooked and affordable superfoods, from peas and potatoes to popcorn and even sugar

What is a superfood? According to Italian scientists writing in the journal Frontiers in Food Science and Technology in February, the term was coined in the 1960s to describe foods that could fight malnutrition. It wasn’t until the 00s that it was co-opted to sell exotic and expensive ingredients to health-conscious customers. During the pandemic, interest in so-called superfoods increased again, especially those said to “boost immunity” and “protect against pathogens”.

The researchers, Giulia Santunione and Giuseppe Montevecchi, define superfoods as “a marketing term used to describe nutrient-dense foods claimed to have health benefits”. In sales terms, the superfood label has been a huge success. The global superfoods market is projected to rise from an estimated $155.2bn in 2022 to $344.9bn by 2033. The US is the lead grower of kale and blueberries; Peru is the biggest exporter of quinoa and maca root; China is the top producer of goji berries and spirulina; India is a major producer of turmeric; and Japan specialises in matcha tea.

In other ways, it has been a disaster. “Large-scale plant production can lead to the overexploitation of agricultural areas, causing negative impacts on biodiversity and soil health, as well as precarious working conditions for workers,” write Santunione and Montevecchi. They cite goji berries as a particular concern: they need a lot of water, are often grown as a monoculture, and there are questions over fair wages for farmers. Quinoa is more sustainable in terms of water, but increased demand has affected traditional farming practices, may have contributed to soil erosion, and has led to higher prices for local people.

Alongside these concerns, there is a growing awareness that a diverse diet, rich in a wide range of plants, is a better path to health than fixating on a handful of miracle ingredients. With all that in mind, I asked nutrition experts to nominate their favourite everyday foods that are just as beneficial as blueberries. Here are 17 of their unsung superfoods, none of which necessitate a trip to a health food shop. In fact, you probably eat most of them already.

Oats

“This humble wholegrain is a powerhouse of nutrients, including fibre that successfully helps lower cholesterol and bioactive compounds that can help reduce oxidative stress and inflammation,” says Dr Federica Amati, a research fellow at Imperial College, London, and the author of Every Body Should Know This. “Wholegrains are a health-protecting food group that most of us are lacking, so oats are worth adding back in the pantry.”

Oats are also a superfood for Veronika Prošek Charvátová, a senior researcher at the vegan campaign group Viva! Health. “One cup of oats (80g) contains more than 10g of protein and a good dose of many B vitamins, antioxidants, calcium, magnesium, selenium, iron and zinc,” she says. “The protein is a high-quality one called avenalin, found only in oats. It contains health-supporting beta-glucans, which can also be found in expensive supplements, but a bowl of muesli or porridge does the job just as well if not better.”

“Eat the steel cut or jumbo rolled oat versions, which contain more fibre, healthy fats and protein than the quick-cook versions,” adds Amati.

Peas

“Peas are a great source of protein, fibre and complex carbohydrates – the type that is digested gradually, giving you a steady energy supply – and they are naturally low in fat,” says Dr Justine Butler, the head of research at Viva! Health. “Regular intake has also been shown to be beneficial in terms of weight control, improved sugar metabolism and lower blood pressure. These little gems can be used in a variety of ways including as a side vegetable (even mushy peas!), or incorporated into risotto, pasta dishes, curries or salads to provide a little extra protein.”

Carrots

The popular orange vegetable is good for digestion and gut health.

“Carrots may feel like a dull everyday vegetable, but they are anything but,” says Rosemary Martin, a UK-based registered dietitian. “Carrots are rich in beta-carotene, an antioxidant that converts into vitamin A in our body to support vision, immune function and skin health. Carrots are also a source of fibre that improves digestion and gut health.” She suggests eating them raw in summer salads, or cooked to add sweetness to soups, stews and curries.

Potatoes

Potatoes don’t count as one of your five a day – but that doesn’t mean they aren’t good for you. “Potatoes are often underestimated for their nutritional value, despite being an important source of several vitamins and minerals including vitamin C, iron, potassium, magnesium, vitamin B6 and folate,” says Sammie Gill, a registered dietitian with the British Dietetic Association. “Always try to keep the skins on (even with mash) – removing the skins means removing fibre.

Microwaving, rather than boiling, is one of the fastest and easiest ways to cook them while preserving many of their vitamins and minerals.

“Freshly cooked potatoes are high in starch, but if you cook then chill them, some of it is converted to resistant starch – a type of fermentable fibre that acts as ‘food’ for your gut microbes. Fermentation of resistant starch by gut microbes is linked to the production of short chain fatty acids, which are known for their beneficial effects on human health. For example, a cold potato salad is a good source of resistant starch.”

Tomatoes

“Tomatoes are an excellent source of vitamin C, potassium and the red compound lycopene, a powerful antioxidant linked to a reduced risk of heart disease and certain cancers,” says Martin. “When they’re in season, fresh tomatoes are the perfect addition to summer salads and salsas, but tomatoes are incredibly versatile in their cooked, canned and paste forms all year round.” In fact, lycopene is most accessible to the body in cooked tomatoes, especially alongside a healthy fat such as olive oil.

Even ketchup is a decent source of lycopene – just watch the salt and sugar levels. Tomato juice may help reduce LDL cholesterol (the bad kind) and increase HDL cholesterol (the good kind), and help muscles recover after exercise.

Green leafy vegetables

Don’t obsess about kale – all leafy greens are superfoods. “The price of broccoli, kale, rocket, brussels sprouts, cabbage and spring greens varies wildly, so it’s best to choose them when they’re in season, as they are usually the most affordable,” says Prošek Charvátová. “They all are packed with nutrients including iron, calcium, potassium, folate, vitamins C, E and K, antioxidants and fibre. On top of that, they contain special compounds called glucosinolates that may help to protect against cancer. They also contain small amounts of vital omega-3 fats, as well as protein.”

Watercress

Having said that, Martin singles out watercress as one of the most underrated greens. “Watercress is a nutrient-dense green that is an excellent source of vitamin K, which plays a vital role in bone health. It also contains vitamin C, calcium and iron, which contribute to immune health, bone strength and the production of red blood cells.” She suggests adding it to salads, sandwiches or soups for its fresh, peppery flavour.

Lentils

“Lentils are a great, inexpensive source of protein, healthy carbohydrates and fibre, and are also low in fat,” says Butler. “They are an ideal staple in anyone’s diet, not just because they are packed with essential minerals and vitamins, but also due to their health-protective properties. Studies show they are useful in the prevention of heart disease and type 2 diabetes.

One study found people who ate the most pulses (about 3.5 servings a week) had a 35% lower risk of developing type 2 diabetes compared to those eating the least.” She suggests using lentils to make soups, stews and dal, adding them to salads, or using them to replace mince in a shepherd’s pie or bolognese.

Blackberries

Blueberries tend to get the superfood tag, but there are many more berries to add to your porridge. “Blackberries are a potent source of anthocyanins – vibrantly pigmented antioxidants that protect our cells from damage,” says Martin. “Blackberries are also a great fruit for supporting digestion and blood sugar regulation due to their fibre content. In addition, they are rich in vitamin C for immune health and collagen formation.” They also have the bonus of being free across much of Europe and North America.

Out of season, buy them frozen. Martin suggests eating them as a snack or in a smoothie, but it’s hard to resist a blackberry and apple crumble.

Brazil nuts

“A single serving of just four brazil nuts – once a month, not every day – may lower our cholesterol levels faster than statins and keep them down even a month later,” says Dr Michael Greger, the author of the bestselling book How Not to Die. This was the finding of a small study of 10 healthy people. “More is not better; eating four brazil nuts every day may bump us up against the tolerable daily limit for selenium, so stick with a single serving of four just once a month.” If you can’t be quite that abstemious, one or two a day won’t hurt.

Popcorn

Gill highlights popcorn – sadly, not the salty, sugary stuff you get at the cinema, but the homemade variety. “Popcorn is a whole grain containing about 10g of fibre per 100g. It also contains phytochemicals, mostly concentrated in the pericarp – the outer shell that is key to the popping process,” she says. “Popcorn will probably keep you feeling satisfied for longer than other snacks, such as crisps. At the supermarket, choose the hard popcorn kernels you heat on the hob.

You can elevate it by adding your own toppings: freeze-dried fruit, honey, smoked paprika, olive oil, pepper, curry powder, melted dark chocolate, cinnamon sugar, parmesan or herbs such as rosemary, thyme and oregano.”

Black beans

While it’s best to eat a variety of beans, black beans are a favourite of Dr Emily Leeming, a research fellow at King’s College London and the author of Genius Gut. “Beans are a great source of sustainable plant protein and are packed with fibre – just half a can contains about 7g of fibre,” she says. “Black beans are a surprisingly high source of polyphenols, containing seven times more than wild blueberries.”

According to a 2021 study, diets high in polyphenols can reduce the risk of several age-related chronic diseases, including cancer, diabetes and cardiovascular diseases. Black beans go well in Tex-Mex-style scrambled eggs or tofu and spicy soups, and make a good veggie burger.

Tofu

“Tofu is one of the most nutritious foods around,” says Prošek Charvátová. “It’s high in protein, low in fat – and what little fat it does contain is the healthy kind. It provides fibre and is a good source of B-group vitamins, magnesium, potassium, selenium and zinc, and a great source of calcium and iron.

Research also shows that it can help reduce your risk of heart disease and several types of cancer.” If you think you don’t like tofu, you’re probably cooking it wrong. Try Meera Sodha’s baked tofu chilli, tofu fried rice or Indo-Chinese tofu.

Edamame

“You’ll always find a bag of frozen edamame in my freezer,” says Karen Ansel, a New York-based registered dietitian nutritionist and the author of Healing Superfoods for Anti-Aging. “They’re loaded with heart-healthy plant protein, plus fibre for a happy digestive system. Since they are slowly digested, they also keep me full for a long time. I love them for a quick snack, especially since I can defrost them in the microwave in seconds.

They’re also an easy way to bump up the protein in main dishes such as grain salads or vegetable stir-fries. They last for months in the freezer, so I always keep a bag on hand for healthy meals in a pinch.”

Artichoke hearts

“Artichoke hearts have been shown to lower our LDL cholesterol, the primary driver of the primary killer of men and women,” says Greger. “Look for no-salt-added artichoke hearts in the frozen section of the supermarket and aim to get about 100g a day.” Use them in a Mediterranean stew or a vegetable paella-style dish.

Tahini

“Love a delicious spread on your toast but want something that will support your health?” asks Amati. “Tahini [ground sesame seeds] is a brilliant option – packed with healthy fats, calcium and bioactive compounds that are associated with improved blood pressure.

Simply spread some tahini with a teaspoon of honey for a creamy, slightly sweet spread for your toast.”

Sugar

Michael Moss, the author of the bestselling book Salt Sugar Fat, makes the case for reclaiming sugar. “The food industry stole and corrupted sugar from us, along with other things such as colour and texture and salt and even convenience,” he says. “In small amounts, sugar is terrific and very nutritious.

For example, I always add a pinch of sugar to my spaghetti sauce, simply because my mum did. And thinking of her makes my scratch cooking so much more alluring.” Indeed, a study in Brazil found that buying sugar as a cooking ingredient – rather than in processed foods – was associated with health, as those households were still cooking traditional dishes.

https://www.theguardian.com/lifeandstyl ... wtab-en-gb

[Anthea]

Akre’s Fig Harvest Peaks
as Region Celebrates

Akre's famed fig harvest peaks with daily shipments to Duhok. Known for superior taste, the region boasts 250,000 trees yielding 8K+ tons annually. Experts hail figs as 'miracle fruit' with digestion, bone & heart benefits

ERBIL (Kurdistan24) – The lush fig orchards of Akre have reached peak harvest, as local farmers begin daily shipments of the prized fruit across the district and to neighboring Duhok, according to agricultural officials.

Fazil Mustafa, head of the Akre Agriculture Directorate, told Kurdistan24 on Wednesday, July 30, 2025, that the region’s famed figs began ripening earlier this month. “We now send several tons every day from Akre and its surrounding areas to markets in Duhok,” he said.

Although precise figures are not yet available for this year’s harvest, Mustafa noted that Akre produced more than 8,000 tons of figs last year. He emphasized the town’s reputation for having the finest quality figs in the region, attributing this to the favorable climate, fertile soil, and water availability in the area.

"The taste and richness of Akre’s figs set them apart from those grown elsewhere," Mustafa said, adding that certain varieties continue to ripen well into the autumn season. The region now boasts more than 250,000 fig trees, many of them concentrated in well-known areas such as Dinarta, Bajil, and other surrounding villages.

Speaking to Kurdistan24, food expert Dr. Badr Surchi described the fig as a “miracle fruit,” not only for its sweet flavor but also for its long history as a source of nutrition and healing. “For centuries, figs have been valued not just as food, but as a symbol of life, wisdom, and prosperity across numerous cultures and religions,” he said.

Dr. Surchi pointed to the fruit’s health benefits, noting that figs aid digestion, support skin health, combat fatigue and anemia, regulate appetite, and help reduce cholesterol and blood pressure levels. “They’re also known to enhance bone health and increase hair growth,” he added

Akre’s fig harvest remains a key agricultural season, offering both economic value to farmers and a reminder of the region’s natural richness and enduring cultural identity.

https://www.kurdistan24.net/en/story/85 ... local-crop

[Anthea]

Kurdish Doctor Returns to Treat
Parkinson’s Patients in Kurdistan

Renowned Kurdish neurologist Dr. Bzhar Najjar returns from Sweden to revolutionize Parkinson's care in Kurdistan. Introduces advanced Apomorphine Pump treatment, aims to make Region a hub for movement disorder therapy.

ERBIL (Kurdistan24) – After years of service in Sweden, renowned Kurdish neurologist Dr. Bzhar Najjar has returned to the Kurdistan Region with a mission to provide advanced medical care to patients suffering from Parkinson’s disease.

Dr. Najjar, who serves as the Chief Physician of the Movement Disorders Department at Miller Hospital in Eskilstuna, Sweden, spoke to Kurdistan24 about his decision to bring his expertise back to his homeland.

“Parkinson’s disease can be managed effectively with medication during the first six years of its onset,” Dr. Najjar explained. “However, if not treated during this period, symptoms such as tremors and muscle stiffness intensify, and the patient’s mobility becomes significantly limited.”

Addressing advanced stages of the disease, Dr. Najjar said, “When symptoms worsen, patients require procedural interventions. There are three types of such procedures, one of which is the Apomorphine Pump, implanted under the skin. This device helps the patient move more freely and reduces tremors.”

Dr. Najjar emphasized that one of his key goals is to make this form of treatment more accessible within Kurdistan. “We are working to ensure that patients in Kurdistan can receive effective Parkinson’s treatment without needing to travel abroad. In fact, we aim to attract patients from other countries to come here for care,” he noted.

The Apomorphine Pump, currently imported from France, is already being used for patients in the Kurdistan Region. “Our aim is to provide this treatment free of charge to those in need within the Region,” he stated, underlining a strong commitment to building a sustainable and inclusive neurological care system in Kurdistan.

https://www.kurdistan24.net/en/story/85 ... -kurdistan

[Anthea]

Cancer Cases Continue
to Rise in Kurdistan

The director of Hiwa Cancer Hospital in Sulaymaniyah has raised concerns over the rising number of cancer cases in the Kurdistan Region, warning that financial constraints are hampering effective treatment

Speaking at a press conference on Tuesday, Dr. Yad Naqshbandi said that nearly 2,000 cancer-related cases have been registered at Hiwa Hospital in the past six months alone.

While not all cases were confirmed cancer diagnoses, the figure includes patients undergoing check-ups, blood-related treatments, and others referred from southern and central Iraq.

“We constantly state that the medicine shortage is a persistent, unresolved issue,” Dr. Naqshbandi said.

“The financial crisis has had a direct impact on medicine availability. Yet, despite these challenges, Hiwa Hospital continues to provide cancer medications free of charge, something no other center in Iraq offers.”

He added that although the number of patients traveling from southern and central Iraq has decreased compared to 2017 and 2018, many still seek treatment at the Sulaymaniyah-based hospital due to the quality and accessibility of services.

Dr. Naqshbandi also distanced the hospital from donation campaigns conducted in the name of cancer patients.

“Those donation boxes you see for cancer patients, along with some organizations collecting money in their name — we are not responsible for them at all,” he warned

Hiwa Cancer Hospital is one of the most prominent cancer treatment centers in Iraq and the Kurdistan Region. Located in Sulaymaniyah, the facility has served thousands of patients since its establishment, many of whom come from outside the Kurdish provinces due to limited access to oncology services elsewhere in the country.

Iraq has been facing a growing cancer burden in recent years, exacerbated by environmental pollution, poor healthcare infrastructure, and a lack of centralized cancer data.

According to previous health ministry figures, cancer incidence in Iraq has been rising steadily, with breast, lung, and gastrointestinal cancers among the most common.

https://www.basnews.com/en/babat/891199

[Anthea]

Hundreds Recover From Drug Addiction

A total of 278 individuals, including 124 women and children, have recovered from drug addiction in Kurdistan Region rehabilitation centers during the first half of 2025, according to director of the Region’s correctional facilities

“Rehabilitation in the reformatories is ongoing. All six centers are continuously operating and have greatly benefited those addicted to narcotics and arrested for drug-related offenses,” Ihsan Abdulrahman told Kurdistan24 on Thursday.

So far this year, 5,824 people have been arrested for drug trafficking and use, including 628 women and children. Abdulrahman noted that last year, 521 individuals recovered after undergoing treatment in the Region’s centers.

The 2025 rehabilitation figures by province show that 60 people recovered in Erbil’s central reformatory, 52 in Sulaymaniyah, and 42 in Duhok. Of the 278 people who completed treatment, 124 were women and children.

In 2024, authorities arrested 1,636 people for drug-related offenses—916 of them traffickers and 720 users. Of those, 521 received treatment and recovered in state-run rehabilitation centers.

While drug trafficking and use continue to pose a serious challenge in the Kurdistan Region, officials say expanded rehabilitation services are helping to reintegrate former addicts into society and reduce repeat offenses.

https://www.basnews.com/en/babat/891407

[Anthea]

The Best Essential Oils for
Shrinking Varicose Veins

I’ve written up a post on the best herbal remedies for varicose veins and thought that a companion article was in order! Cuz’ you can’t have enough remedies for unsightly veins amiright? Granted, I don’t have them all THAT bad, but I still hate to think that my overall vein health is a bit lacking

Today’s post is going to cover the best essential oils I could find for shrinking varicose veins, reducing their appearance, and preventing recurrence. So let’s get to it!

What Are Varicose Veins?

Varicose veins are abnormally enlarged and swollen veins that occur most often in the legs. They are usually accompanied by a dull, aching pain as a result of weakened valves inside the vein which causes the legs to feel heavy crampy.

Blood can only go towards the heart in veins, so when the valves that help prevent blood from pooling back down become compromised, blood begins to accumulate and stretch out the vein. This causes spider and varicose veins.

Varicose veins are not considered harmful if the affected vein is near the surface, however, if a vein is deep within the leg, problems such as thrombophlebitis (blood clots), pulmonary embolism (blood clots in the lungs), stroke, and myocardial infarction (heart attack) can occur. Most of the time though, varicose veins are merely cosmetically unappealing.

Root Causes of Varicose Veins

• Genetic weakness of the veins or venous valves

• Excessive pressure on the veins while straining due to constipation

• Lack of exercise or daily movement

• Obesity

• Pregnancy

• Poor posture i.e. sitting cross-legged, standing, or sitting all day

Therapeutic Strategy for Treating Varicose Veins

• Eat a diet high in fiber and low in processed foods

• Exercise regularly

• Use tonifying herbs

• Use essential oils

• Avoid standing or sitting for long periods of time

There are many essential oils that can assist in the natural treatment of varicose veins and the best ones will have the following properties:

1. Venous decongestant – will help thin the blood and move stagnation

2. Circulatory stimulant – will increase circulation

3. Astringent action – will tighten, tone, and strengthen vein walls

4. Anti-inflammatory – will reduce inflammation

I’ve listed some of the most efficient essential oils from each of these categories below so that you can formulate your own varicose vein recipes at home with what you have on hand. I’ll leave an asterisk next to the ones I feel are the most potent and have had good results for others.

Venous Decongestant Essential Oils

These oils will help decongest thick and stagnant blood that doesn’t flow easily in the veins which is caused by standing or sitting for long periods of time. This will prevent unnecessary stretching and strain on valves and vein walls.

Some of the best essential oils with venous decongestant qualities include:

• Cypress*

• Grapefruit

• Helichrysum*

• Lemongrass*

• Rock Rose (aka Cistus essential oil)

• Sage

• Sandalwood*

• Valor this blend is amazing for de-clumping red blood cells

• Yarrow*

Essential Oils That Stimulate Circulation

Using warming or cooling essential oils will help dilate and constrict blood vessels and promote healthy circulation. These oils are especially useful for treating varicose veins since they’re most often caused by standing or sitting for long periods of time.

Using essential oils with these vaso-dilating/constricting qualities will keep blood moving toward the heart and prevent blood from pooling near the valves. This will reduce the appearance and discomfort of varicose veins.

Some of the best essential oils for stimulating circulation include:

• Basil

• Black Pepper*

• Cedarwood

• Cypress*

• Frankincense*

• Geranium

• Ginger*

• Helichrysum*

• Hyssop

• Juniper Berry*

• Laurel

• Lemon*

• Lime

• Myrrh

• Orange

• Oregano

• Peppermint*

• Rock Rose

• Rosemary

• Wintergreen

Astringent Essential Oils for Strengthening Veins

These essential oils will tighten surrounding tissues and veins which helps strengthen damaged vein walls.

Some of the best astringent essential oils for toning veins include:

• Black Spruce

• Clary Sage*

• Lemon*

• Mandarin

• Myrrh

• Rock Rose

• Rose*

• Rosemary*

• Sage

• Yarrow*

Anti-inflammatory Essential Oils for Vein Health

Controlling and bringing down inflammation not only in the body but in the surrounding tissues of the affected vein will help heal varicose veins faster. When inflammation is high, the compromised valves cannot revert back to a toned and healthy state.

You must include an anti-inflammatory essential oil to bring healing varicose veins full-circle.

Some of the best anti-inflammatory essential oils include:

• Clove*

• Cinnamon

• Eucalyptus globulus

• German Chamomile*

• Ginger*

• Helichrysum*

• Lavender*

• Marjoram

• Peppermint*

• Roman Chamomile

• Thyme

• Yarrow*

The Best Essential Oil Recipe for Shrinking Varicose Veins

One of the keys to shrinking varicose veins is to alternate formulas so that you get the most benefit. So if one day you use lemongrass and rosemary, the next you would use helichrysum and cypress etc.

The recipe I’ve created below can be split or used as one formula. I realize I’ve used some expensive essential oils in my blend, but they’re honestly worth their weight in gold for so many afflictions that I can’t imagine not owning these oils. Varicose veins are also stubborn little buggers, so you may need to use an especially powerful oil to lessen their appearance.

The one oil I would absolutely recommend having is helichrysum essential oil.

Here’s what you’re going to need for a 3% dilution:

• 4oz dropper bottle

• Carrier oil of choice (sweet almond, grapeseed, fractionated coconut oil, etc.)

• 4 drops black pepper essential oil

• 16 drops cypress essential oil

• 8 drops german chamomile

• 8 drops helichrysum essential oil

• 12 drops lemongrass essential oil

• 8 drops peppermint essential oil

• 8 drops rosemary essential oil

• 4 drops sandalwood essential oil

• 4 drops yarrow essential oil

For a total of 72 drops of essential oil in 4oz of carrier oil. This is a 3% dilution and is considered save for most people (do your research!). If you want to strengthen the formula, refer to the table below.

Loving Preparation

Add all of the essential oils to the dropper bottle one by one and then add the carrier oil up to the shoulder of the bottle. Cap closed and roll between your palms to mix.

I have also made a roll-on version of this formula which you can see below. Aren't the color of the EOs neat?

Varicose Vein Roll-On

To Use:

Add a nickel sized amount to your palm and apply in a gentle upward motion ABOVE the affected veins morning and night towards the heart. Allow the mixture to absorb as much as possible before dressing. After your veins have improved (which can take anywhere from 3 months to a year), you can apply this mixture once daily thereafter for maintenance.

Why These Essential Oils Work for Shrinking Varicose Veins

Black Pepper Essential Oil

Black pepper is a warming essential oil that stimulates blood flow. It is also a fantastic anti-inflammatory and analgesic.

Cypress Essential Oil

Cypress essential oil is one of the most effective essential oils for reducing and preventing varicose veins. It strengthens blood capillaries, improve circulation, and reduces the aches and pains associated with varicose veins.

German Chamomile

German chamomile is one of the most potent anti-inflammatory essential oils. Adding it to this blend will help the other oils repair, tonify, and strengthen vein walls and valves.

Helichrysum Essential Oil

Helicrysum essential oil is one of the best restorative oils for damaged skin, vein, and tissues. Its anticoagulant properties help dissolve blood clots and reduce blood stickiness. Helichrysum also improves circulation and brings down inflammation when applied topically and is one of the best essential oils for shrinking varicose veins.

Lemongrass essential oil

Lemongrass essential oil dilates blood vessels and increases circulation. It also rebuilds and strengthens capillaries.

Peppermint Essential Oil

Peppermint’s cooling action will reduce pain, stimulate good blood flow, and bring down inflammation. Using it in conjunction with a warming oil like I have with black pepper, will cause a synergistic effect that both dilates and constricts blood vessels. This action will help stimulate circulation.

Rosemary Essential Oil

Rosemary is especially beneficial for promoting arterial and peripheral circulation. Its warming nature helps move blood and thin stickiness.

Sandalwood Essential Oil

Sandalwood essential oil decongests the veins, stimulates healthy circulation, and helps shrink varicose veins.

Yarrow Essential Oil

Yarrow is known for its balancing properties. If your body is too far on one end of the spectrum, no matter what ails you, yarrow seems to bring you back to equilibrium. Yarrow is a fantastic stimulant for the circulatory system and moves stagnant blood in the veins to its rightful destination.

https://www.theresaneoforthat.com/best- ... ose-veins/

[Anthea]

6 Heart-Healthy Foods Dietitians
Want You to Stop Believing Are "Bad"

A registered dietitian sets the record straight on those foods you were previously told are "bad" for heart health, foods such as eggs, shellfish and full-fat dairy actually contain important heart-healthy nutrients, no need to cut out potatoes, coffee or dark chocolate — these foods can also be good for your heart

For years, certain foods have been labeled as “bad” for heart health—often due to outdated nutrition myths or misleading advice from social media. However, research and expert insights reveal that many of these foods actually offer health benefits, including for the heart. In this article, we’ll highlight several so-called “bad” foods that may be better for your heart than you think.

1. Eggs

Eggs have long been controversial due to their cholesterol content. However, the current body of research shows that dietary cholesterol found in food has less impact on blood cholesterol than previously thought.

In fact, Veronica Rouse, RD, points out that recent research studies have found moderate egg consumption (up to one egg per day) is not associated with an increased risk of heart disease.12

In reality, eggs are an excellent source of complete protein and provide essential nutrients like choline, which supports both heart and brain health. And don’t be afraid to eat the whole egg—the yolk is where most of the vitamins, minerals and heart-healthy antioxidants, like lutein and zeaxanthin, are found.

2. Full-Fat Dairy

Full-fat dairy products like yogurt and milk have long been criticized for their saturated fat content, but research shows they can be part of a heart-healthy diet. Rouse states, “A review article found that full-fat dairy consumption was not associated with an increased risk of heart disease and may even have protective effects due to its unique nutrient profile.”3 Rouse goes on to list the numerous nutrients found in dairy, including calcium, probiotics and potassium, that can support healthy blood pressure and cholesterol levels.

3. Shellfish

Shellfish, such as shrimp, mussels, lobster and oysters, are often avoided due to their cholesterol content. However, they’re actually rich in heart-healthy omega-3 fatty acids and low in saturated fat, making them a nutritious choice for cardiovascular health. Rouse points out, “Eating one to two servings of seafood per week may reduce the risk of coronary heart disease, stroke and even death, especially when replacing less-healthy foods in the diet.”45

4. Coffee

Caffeine has often been controversial for raising blood pressure, but moderate coffee consumption (around 2 to 3 cups per day) has been linked to heart-health benefits. Rouse shares that a large cohort study found that coffee drinkers had a significant reduction of cardiovascular disease.6

These potential benefits may have something to do with the antioxidants found in coffee, like chlorogenic acid and polyphenols, which help reduce inflammation and support blood vessel function. Just be mindful of what you add to your cup—too much sugar or heavy cream can make it less heart-healthy.

5. Potatoes

Potatoes often get unfairly criticized, but they’re actually a nutrient-packed vegetable loaded with fiber, energizing complex carbohydrates, vitamin C and potassium, which plays a key role in regulating blood pressure.7 Rouse points out that what it all really boils down to is how they’re prepared. She recommends boiling or baking them with the skin on for added fiber, instead of frying.

6. Chocolate

Chocolate is often seen as a “bad” food that you should avoid for better health. However, dark chocolate with a high cocoa content (70% cocoa or more) can actually be a heart-healthy food choice in moderation. Cocoa is rich in flavonoids, plant compounds that help lower blood pressure and improve circulation.

Research supports these benefits—a meta-analysis study found that moderate chocolate consumption was associated with improvements in heart disease risk factors including lowering blood pressure, LDL cholesterol and fasting glucose.

Other Tips for Supporting Heart Health

While a heart-healthy diet is important, it’s just one part of the bigger picture. Here are a few other habits to consider for keeping your heart strong and healthy

Focus on Fiber: Include plenty of fruits, vegetables, whole grains, legumes, nuts and seeds in the diet to get your fiber in. Most people should be aiming for about 25 to 36 grams of fiber per day. Rouse mentions especially focusing on soluble fiber sources, as these can help lower your LDL (“bad”) cholesterol.

Prioritize Omega-3s: Make sure to prioritize omega-3 fatty acids from foods such as salmon, mackerel, sardines, chia seeds and walnuts, as omega-3s can help reduce inflammation and support heart function. Rouse reminds us, “The American Heart Association recommends eating fish at least twice a week for optimal heart health.”5

Stay Active: Regular physical activity strengthens the heart and improves circulation. Aim for the goal of at least 150 minutes of moderate exercise per week. Rouse emphasizes the importance of making movement realistic and sustainable, stating, “Even short bursts of 10-minute activity can help improve cholesterol levels and manage blood pressure.”

Our Expert Take

Turns out some foods with a bad reputation can actually have surprising heart-health benefits. Eggs, full-fat dairy, shellfish, coffee, potatoes and dark chocolate can all be part of a heart-friendly diet when enjoyed in moderation and prepared in healthy ways.

https://www.eatingwell.com/heart-health ... wtab-en-gb