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A wide array of foods contain histamines, and some of these foods have exceptionally
high levels of histamines. Histamines are produced and accumulate in certain foods when amino acids in the food are broken down by microorganisms on the food’s surface. As a result, the dirtier or more
bacteria-ridden a food is, the more prone it is to having higher levels of histamines. histamine molecule drawn on blackboardWhat makes a food prone to this high histamine potential? Well, amino acid
availability as well as conditions favorable for bacteria to break down histidine into histamine are two huge factors. Histidine decarboxylase is the enzyme that
catalyses the production of histamine from histidine[3]. Involved in this histamine production are certain bacteria, specifically, Hafnai aluei, Morganella morganii and Klebsiella pneumonia. These bacterium have been discovered to be some of the most prolific histamine-forming bacteria in fish. Certain lactic acid bacteria are responsible for histamine production in cheese, fermented meat, fermented vegetables, and fermented beverages like alcohol. Examples of this type of lactic acid bacteria are Lactobacillus hilgardii, Lactobacillus buchnerii, Lactobacillus curvatus, and Oenococcusoeni. A Guide to High-Histamine FoodsTomato soup has high histamine levelsWhat foods fall on the list of high histamine offenders? The big names on this list include fish, shellfish, fish sauce, almost all cheeses, soy derivatives, deli meats, chocolate, alcohol, strawberry, citrus, spinach, tomato, eggplant, nuts, and anything fermented. [4] Included on other lists of high histamine offenders are leftovers, which makes sense given the fact that bacterial content can result in histamine production.
[9] [10]More NutrientsMore research is needed, but growing studies conclude organic food might have higher levels of antioxidants and important micronutrients. [11] [12]For example, three studies examined the nutrition profiles of organic blueberries, kiwis, and strawberries compared to their non-organic counterparts. The studies concluded organic strawberries and kiwis had higher antioxidant activity and higher levels of vitamin C and the study on blueberries showed organic blueberries had higher levels of total phenolics, anthocyanins, and more antioxidant activity. [13] [14] [15]Organic fruits have more vitamins and mineralsA report reviewing 41 published studies comparing the nutritional value of conventionally and organically grown grains, fruits, and veggies showed that overall, there were drastically more of several nutrients in organic crops. The results were impressive, with 27% more vitamin C, 29. 3% more magnesium, 13. 6% more phosphorus, and 21. 1% more iron. [16]Another report from 2008 showed that, on average, organic foods contain a 25% higher concentration of 11 nutrients compared to conventional foods. [17] A study from the University of California, Davis, showed organic tomatoes had 79% more quercetin and 97% more kaempferol aglycones (advantageous flavonoids) compared to conventional tomatoes. [18]Studies on organic milk yield the same results with higher levels of antioxidants and beneficial fatty acids like conjugated linoleic acid (CLA) and omega-3 fatty acids.