Health Benefits of Mvskoke Foods

One important activity of the Mvskoke Food Sovereignty Initiative (MFSI) is to promote traditional foods that are nutritious, and to inform new generations of tribal citizens as to their importance in fighting modern epidemics. The list below offers details on positive characteristics of foods that have been popular in Mvskoke food traditions.

Beans-the United States Dietary Guidelines recommend people eat three cups of beans per week. Beans are a great non-meat source for protein, and this fiber-rich food can be an important tool for reducing heart disease, and, possibly, colon cancer. Beans have recently been found to be rich in antioxidants. The average human breathes in large amounts of oxidants from dirty air. Oxidants, or free radical cells, damage cells and tissues in the human body. Oxidants are also thought to be culprits in the development of diabetes and various types of cancer. Thus, everyone needs as many anti-oxidants as they can add to their diet, which can be provided by vegetables and fruits. For diabetics, beans provide an excellent source of complex carbohydrates that are broken down slowly in the bloodstream to provide energy while helping to regulate blood sugar. They also provide dietary fiber that will help control cholesterol levels in the blood.

Berries-the many varieties of berries available, commercially and naturally, commonly provide beneficial acids, vitamins and anti-oxidants. The darker berries, blueberries and blackberries, contain more anthocyanin, which is a powerful anti-oxidant. Berries also contain phenols, which modern research has shown to be effective in reducing one's risk of developing cancer, stroke and heart disease. In fact, some studies show that a diet that includes a regular amount of blueberries may be more effective in reducing cholesterol than prescription drugs. Other benefits include soothing arthritic inflammation (strawberries), aiding digestion and menstrual problems (raspberries), blood cleanser (blackberries), clearing congestion in the respiratory tract (blackberries and cranberries), soothing sore throats (black berries and cranberries) and helping with urinary tract and kidney infections (cranberries and black currents).

Buffalo Meat- Nutritionally you are getting more protein and nutrients with fewer calories and less fat when you choose buffalo instead of beef. It is a dense meat that tends to satisfy you more while eating less. Buffalo spend their lives on grass, much as they always have, with very little time in the feedlot. They are not subjected to questionable drugs, chemicals or hormones. Research by Dr. M. Marchello at North Dakota State University has shown that the meat from Bison is a highly nutrient dense food because of the proportion of protein, fat, mineral, and fatty acids to its caloric value. Not only does it have 70% to 90% less fat compared to beef, on average it has 50% less cholesterol. Comparisons to other meat sources have also shown that Bison has a greater concentration of iron as well as some of the essential fatty acids necessary for human well being. For women, iron is a significant item Bison meat is non allergenic. No one, to date, has had an allergic reaction to buffalo meat.

Corn-this vegetable is known to be a good source of vitamins B1, B5 and C. It is also a good source of fiber, folate, manganese and phosphorous. Corn may provide a tool for balancing blood sugar for those with hypoglycemia or diabetes. It has also been the subject of research studying the benefits for non-smokers and smokers alike in reducing the risk of lung cancer. The many forms of corn, fresh, dried, cooked, and ground, have been such a traditional element of Mvskoke culture that many traditions revolve around its cultivation and harvest.

Dried Fruits-are rich in potassium, an essential element in the body that is involved in the function of body cells and is needed for growth and repair of lean body tissue. They are high in fiber and carry most of the vitamins, and nutritional benefits of fresh fruits.

Greens- Greens contain folate (folic acid) which is necessary for normal cell growth and the prevention of a particular form of anemia. Folate diminishes with storage, so choose leafy vegetables that are as fresh as possible.

Nuts-studies show that a diet including up to 2 oz. of nuts, per day, provides a person a reduced risk of stroke, Type-2 diabetes, dementia, macular degeneration, and gallstones. Nuts are a good source of Vitamin E, an antioxidant that can help prevent coronary heart disease and cancers.

Peppers-a diet that regularly includes the hotter varieties of this vegetable often result in a lowered level of triglycerides and cholesterol. They are also a good source of Vitamin C and beta-carotene, can increase energy supply and can help protect against heart disease, high blood pressure and cancers.

Pumpkins- are a good source of carotene, from which our bodies can make Vitamin A, which is important for the health of soft tissue and helps prevent night blindness. Pumpkin seeds contain omega-3 oils, essential for a healthy heart and circulatory system and antioxidants for a strong immune system.

Spinach- like all dark, leafy greens, including wild Lamb's Quarters, spinach is rich in calcium, magnesium and iron to ensure efficient nerve transmissions and to strengthen bones, teeth, gums and the blood. The potassium in leafy greens helps regulate high blood pressure.

Squash-This vegetable has been proven to help reduce the risk of prostate enlargement, high cholesterol and high blood pressure, thanks to its carotenoid content. Squash also contains copper, which is useful in reducing rheumatoid arthritis pain for many. Butternut and acorn squashes are rich sources for all of the immune boosting and anti-inflammatory carotenoids.

Sweet Potatoes- are a good substitute for white potatoes because sweet potato has been given the label of an "anti-diabetic food" because of some recent animal studies in which sweet potato helped stabilize blood sugar levels and lowered insulin resistance. As an excellent source of vitamin A (in the form of beta-carotene) and a very good source of vitamin C, sweet potatoes have healing properties such as being anti-inflammatory, making them helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.