Updated 8/31/2023
"The body’s primary stress signaling system, known as the hypothalamic-pituitary-adrenal axis or HPA axis for short, is activated in the brain when you perceive a stressful situation." It communicates between brain and calls on the adrenal glands for stress hormones. When levels of those hormones elevate, the body notices... including the skin(1), which has receptors for cortisol(2). For short periods, skin actually adapts to stress, including elevating its immune functioning. A little bit of stress gives a momentary benefit, but skin immune function deteriorates with too much stress(1) or overreacting when perceiving certain harmless things as threats(2) and leads to conditions related to skin inflammation(1).
Chronic stress elevates skin's oil production(1,2). This clogs up pores(1). Chronic stress also messes with healing from wounds and infection resistance and inflames skin conditions - hives, acne, and psoriasis included(2). Increasing stress hormones hamper collagen production - collagen keeps skin healthy and hydrate. Decreased collagen results in lines and wrinkles(1).
Especially when skin becomes more oily, nervously touching one's face may cause skin breakouts to worsen(2). Supplementing with type I collagen peptides helps support deep-skin-layer collagen synthesis(1).

Personal Product Favorites [LINK]:
Type I collagen elixir

References:
1. "Hey Beauty! Don’t Let Stress Turn You Into a Beast." Isagenix Health. Isagenix Worldwide, Inc. Web. 17 Sept. 2021. https://www.isagenixhealth.net/hey-beauty-dont-let-stress-turn-you-into-a-beast/.
2. Beshay, Abram. "Stress and the Skin." University of Utah Health. University of Utah Health. 5 Jan. 2021. Web. 17 Sep. 2021. https://healthcare.utah.edu/healthfeed/postings/2021/01/stress-skin.php.

Welcome back to BRAIN NUTRITIONAL HEALTH! NOTE: Before I begin this article on the history of mustard seed, I decided to write it only because the seed itself has good properties - even medicinal uses, as we will see. However, it tends to be drowned in vinegar these days, and the condiment is mostly made with GMO white vinegar and other ingredients like not-good colorings. I've excluded modern history of mustard seed use for that reason. Please see "Not the Same: GMOs" for more on GMOs in general in the following: (LINK)
Mustard seeds have been found in the ruins of communities from the Stone Age, and there are at least 40 species of the plants. Some of the more-used kinds used for condiments are black mustard, hailing from Asia Minor and the Middle East; brown Indian mustard, a Himalayan plant; and white/yellow mustard, hailing from the Mediterranean basin(1). Some claim that Ancient Egypt was the initial source of mustard(2) - archaeological evidence seems to to indicate it was used to flavor food there and King Tut's tomb definitely had mustard seeds in it. Sumerians of ancient Iraq made a paste of mustard seed and put it in verjus, the very acidic juice of unripe grapes. Farming mustard seeds helped bolster prosperity on the Sumerian urban scene(1).
The Greeks used mustard seeds as a pretty broad-spectrum medicine - for such things as snakebite, hysteria, and the plague. Indeed, in the modern world, we've found that they contain powerful nutrients like anti-inflammatory minerals "manganese, iron, magnesium, and selenium" which may help cut down on symptoms of such conditions as arthritis and asthma. The Vitamin B3 and niacin help lower cholesterol and, among other things, help digestion. Possibly early as the 500s BC, mustard seed was used for scorpion stings by Pythagoras; Hippocrates(1) [of the medical oath] "used mustard in medicines and poultices" in the following century. Plasters of mustard were used, among several uses, for toothaches(1).
The Romans put ground mustard seed into wine and introduced mustard to Spain(1) and the north of France, where monks began cultivating it. Monasteries actually made rather hefty profits from mustard by the 800s. The word "mustard" is actually thought to come from grape must, the unfermented grape juice it was mixed with so commonly(2). An official Vatican position for a mustard maker was made by a mustard-enamored pope(1,2). Explorer Vasco de Gama brought mustard to India(1).

References:
1. Sherman, Carol. "Mustard: history of the yellow seed." Hektoen International: A Journal of Medical Humanities. Hektoen International. 18 Feb. 2020. Web. 1 Sep. 2021. https://hekint.org/2020/02/18/mustard-history-of-the-yellow-seed/#.
2. "Home/About us/." G. S. Dunn Dry Mustard Millers. G. S. Dunn Dry Mustard Millers. Web. 1 Sep. 2021. http://www.gsdunn.com/english/?page_id=2943.

Welcome back to Brain Nutritional Health! While most of the way through the Immune System series we just technically saw the end of, I had the nudge to look up the lymphatic system, of which I more than anything merely knew the name and that it needed stimulation. What I learn beyond the name of something really ends up inspiring much of the articles here and in sister blog Rainbows of Autism. Let's embark on what is really a continuation of the Immune System series!
The lymphatic system truly has a most key role in the immune system and checking inflammation as, beside balancing fluids and carrying "protein molecules, salts, glucose and other substances," it flushes pathogens (invaders) away to be dealt with(1). It is considered part of the circulatory system(1,2) and has its own "veins, arteries and capillaries" much smaller than blood vessels for circulation of lymph fluid(1); capillaries push the fluid into surrounding tissue, where it collects toxic and infectious substances into traps(1,2) in such places as "the throat, groin, armpits, chest and abdomen"(1) - those traps are the lymph nodes, and they have more ingoing than outgoing portals so that lymph fluid stays around inside(1,2) for dealing with of the nasty substances brought in before return to circulation(2). 
There are further elements to the entire lymphatic system besides vessels and nodes. Tonsils execute pre-digestion filtration of bacteria(1). [They aren't so vestigial after all!] Adenoids guard "the entrance to the digestive system and lungs" from a position behind the nose. Spleen and thymus "scan the blood and produce white blood cells"(1).
Temporary elevation of stress from fear, including such kinds as anticipation from riding a roller coaster, causes the immune system to ramp up; escalation of heart rate attends the spleen releasing extra red and white blood cells, the red increasing oxygen levels and the white increasing the power brought to bear on impure substances. Prolonged stress instead checks the power of immune response. Modern life means unprecedented double duty for the immune system as it now faces multiplied exposure to toxic substances(2). This means natural detoxification is part of immune health. Lymph nodes swell with infections. Illness and injuries cause swelling of fluid which causes pain(1). Two minutes spent on a mini trampoline actually stimulates the lymphatic system, flushing it and tripling white blood cells in the body. Spreading out two-minute bouncing sessions works better than one big chunk for the day(2).
Please see nutrients to fuel the immune system in our previous article from two weeks ago, "Immune System Part 3: Immunity Nutrients." 

References:
1. Levy, Jillian. "The Lymphatic System: How to Make It Strong & Effective." Dr. Axe. Dr. Axe. 24 Oct. 2015. Web. 23 Aug. 2021. https://draxe.com/health/lymphatic-system/.
2. "Strengthen The Lymphatic System." Promolife Blogs & Articles. Promolife, Inc. Web. 23 Aug. 2021. https://www.mypromolife.com/blog/2014/12/strengthen-the-lymphatic-system.

Welcome back - it is time to finish our three-part consideration of the immune system! After seeing different, non-white-blood-cell parts of the immune system (including stomach acid) in Part 1 and the whacky immune system functions of allergies and autoimmune issues in Part 2. We now end with Part 3, nutrients needed by the immune system.
First off, many rush to try to boost the immune system only with certain foods or single nutrients, seasonally or when they feel sick. Admittedly, lacking one nutrient can throw off the immune system(1). However, as "studies continue to show that most diets lack [quite a few] vitamins and minerals, such as zinc and vitamin C, which play a special role in our bodies’ immune systems" and immune systems deal with invaders every day rather than at certain seasons or times, we really need to follow a nutrient-dense diet year-round that has maximum amounts of all sorts of nutrients(2). [Further, defeating E. coli, influenza, and such isn't the only object of supporting the immune system - ] such things as environmental toxins and stress can suppress the immune system(1).
​​- "Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses."(1)
- Fiber (prebiotics) present in fruits, veggies, and other plant foods help keep up healthy gut microbes - and in turn these microbes "short chain fatty acids, which have been shown to stimulate immune cell activity." Probiotics contain living, probiotic (healthy) bacteria(1).
- Vitamin C, about the most famous nutrient for the immune system ever, has an antioxidant role. Note: "official" recommended daily allowances have been called in question as they have been geared to be enough to prevent scurvy but not enough for tissue saturation(2).
- Vitamin D is an immune system regulator(1) and balancer, acting like a hormone. There are receptors for it on B cell and T cells of the immune system(2).
- Zinc is tied to immune cell development and functioning, in particular T-cells. Immune systems without its antioxidant effects become compromised, even with a relatively minor deficiency(2).

References:
1. "Nutrition and Immunity." Harvard T. H. Chan School of Public Health: The Nutrition Source. The President and Fellows of Harvard College. Web. 16 Aug. 2021. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
2. "7 Ways to Help Your Immune System Now." Isagenix Health. Isagenix Worldwide, Inc. 21 Oct. 2013. Web. 16 Aug. 2021. https://www.isagenixhealth.net/7-ways-to-help-your-immune-system-now/.

"Immune System Part 1: Workings Beyond White Blood Cells", published two weeks before on this on July 28th, listed different parts and workings of the immune system beyond white blood cells - even stomach acid! Please refer to Part 1, particularly as it speaks about what inflammation is. We now move on to the second of the three-part Immune System article series, on a couple types of haywire immune system responses, allergies and autoimmune issues. 
All autoimmune diseases involve the body attacking good cells. Rheumatoid athritis, MS, lupus, and celiac are included(1). "In some types of hypothyroidism, for example, the body can attack cells that produce thyroid hormone, interfering with the production and function of the hormone."(2) Various foods have immune-boosting nutrients or else autoimmune-inflaming properties - take for example some veggies. Green leafy veggies "are rich in antioxidants and immune-boosting nutrients like vitamin C, vitamin A, and magnesium"; cruciferous veggies have the immune-regulating antioxidant compound glutathione. Nightshades are veggies but they have alkaloids that may increase intestinal inflammation. A study showed that blueberries may be helpful to MS patients(1).
​Allergies are inflammatory reactions (please especially refer to Part 1 to see what that means) to substances and foods that wouldn't otherwise require such a response(2), specifically proteins of such foods. As much as 8% of US kids have food allergies, compared to approximately 2% of adults. Food intolerances are less serious and may cause discomfort, but usually affect the digestive tract more than anything(3).
There are upwards of "160 foods that can cause a reaction in sensitive people, [but] there are eight common foods that account for approximately 90% of all food allergy reactions... [which] include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans". Intolerance for lactose, the milk sugar, comes from "reduced production of enzyme lactase after infancy."(3) [Note: Some allergy-causing foods aren't so good for you anyway, or at least when produced wrong. My parents were told I was allergic to milk as a baby, and it turned out the nasty chemicals and hormones in that milk were probably the issue. For some examples, please click the "Not the Same" tag on the blog menu to see articles on some foods that aren't so good for the body.]

References:
1. Younghans, Samantha Faragalli. "The Foods To Eat and Avoid If You Have an Autoimmune Disease:
Defeat Inflammation By Simply Swapping the Worst Foods For Autoimmune Diseases With the Best." Eat This, Not That!. Galvanized Media. 25 Jan. 2020. Web. 21 Jul. 2021. https://www.eatthis.com/autoimmune-disease-diet-foods/.
2. Shomon, Mary. "How the Immune System Works: Its Complex Functions Work to Protect You From Infection." Verywell Health. About, Inc. (Dotdash). 4 Jul. 2020. Web. 21 Jul. 2021. https://www.verywellhealth.com/how-does-the-immune-system-work-3232652.
3. "Questions About Food Allergies? We’ve Got Answers!" Isagenix Health. Isagenix Worldwide, Inc. 26 May 2020. Web. 21 Jul. 2021. https://www.isagenixhealth.net/questions-about-food-allergies-weve-got-answers/.

The research for this post on how the immune system works turned up so much information that this will be the first installment in a three-part series. A couple weeks from now, we will see about allergies and autoimmune chaos, and then a couple weeks after that, nutrients for the immune system. First, there is quite a bit more to the immune system than white cells fighting the bad micro-critters!
Two kinds of immunity exist(1).
Innate immunity employs barriers to keep out a whole bunch of potential pathogens(1) which include "microorganisms, such as bacteria, viruses, fungi, and parasites."(2) Skin is actually a barrier that keeps out the majority of pathogens that would otherwise cross over. Perspiration and tears have enzymes helping to create antibacterial substances. Mucus traps. Stomach acid puts to death. These are beside immune cells(1).
Adaptive/acquired immunity learns and puts pathogens on the "unwanted" list. "It is regulated by cells and organs in our body like the spleen, thymus, bone marrow, and lymph nodes."(1) Bodily cells and tissues have self-antigen proteins to ID them as ok. Infectious organisms likewise produce their own antigens(2). Cells and organs create antibodies, which leads to immune cell multiplication and the conquering of the invader. The immune system then is told to "Remember the ___!" so should the same invader marches in for a repeat encounter, it is on record and there is a more efficient, speedy response(1).
​There is an immune system called the complement system of "specialized molecules that work in a variety of ways to destroy invaders." The membrane attack complex is a type of structure made by the complement system to puncture pathogen cells and insert chemicals that destroy them from the inside(2). Inflammation is when immune mast cells unleash histamine proteins against invaders of cells and tissue that in turn signal requests for more white blood cells. "Inflammation may generate pain, swelling, and a release of fluids to help flush out the pathogens." If inflammation is chronic, it will damage tissue and wear out the immune system​(1).

References:
1. "Nutrition and Immunity." Harvard T. H. Chan School of Public Health: Powerful ideas for a healthier world. The President and Fellows of Harvard College. Web. 6 Jul. 2021. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
2. Shomon, Mary. "How the Immune System Works: Its complex functions work to protect you from infection." Verywell Health. About, Inc. (Dotdash). 4 Jul. 2020. Web. 6 Jul. 2021. https://www.verywellhealth.com/how-does-the-immune-system-work-3232652.

Macadamias came from rainforests(1,2) in Queensland and New South Wales(1), which ranged along the northeast coast of Australia and were east of(2) [the major mountain range of the continent called] the Great Dividing Range. The toughness of the shell caused them to remain more of a treasured delicacy to the native Aboriginals. After women collected them, the shells had to be cracked with indented stones fitted to the nuts then struck by bigger stones in order to deliver evenly-displaced force without harming the kernel so much. Tribes traded the nuts and they "used as special ceremonial gifts at inter-tribal corroborees."(2) Early British settlers learned about them from the Aboriginals; Allan Cunningham is credited as the first European discoverer, from the year 1828(1).
​Walter Hill and Ferdinand Von Mueller, botanists, became fascinated with the trees in the mid-1800s(2), who created a new genus to put them in 1858 and named them after "John Macadam, MD., secretary of the Philosophical Institute of Victoria."(1) The first macadamia plantation only came out the 1880s(1,2), in the northern portion of New South Wales, Australia. Hawaii started planting the trees as windbreaks in 1882(1). It was only with the arrival of "successful grafting techniques and the introduction of mechanical processing that commercial production of the tough nut became feasible. Macadamia enthusiast Norm Gerber pioneered the grafting techniques"(2). 
Encouragement to grow macadamias in Hawaii came about in 1910 by the Hawaiian Agricultural Experiment Station. The University of Hawaii worked on commercial development in the 1930s, yet large exportation of the nuts from Hawaii wouldn't come till after World War 2(1).

References:
1. "History of macadamia nut." Food History. Food History. 25 Sept. 2017. Web. 12 Jun. 2021.  https://www.world-foodhistory.com/2017/09/history-of-macadamia-nut.html.
2. "History of the Macadamia." Australian Macadamias. Australian Macadamia Society. Web. 12 Jun. 2021. https://www.australian-macadamias.org/consumer/our-story/history-of-the-macadamia.

Updated January 4, 2024
​
"'Arctic root,' 'golden root,' and 'king’s crown'" are a few other names for yellow-flowered(1) rhodiola rosea, a root herb from such places as "the more frigid climates of northern Asia, East Europe, and the Arctic."(2) Various cultures have long used it with enthusiasm(1,2), with long use in Russia and Scandinavia for improved stress management and energy, though major scientific study only really began in the mid-1900s. There are in fact "140 different phytochemical constituents" found in rhodiola rosea with 12 considered unique to the adaptogenic herb(1).
"Its rose–scented, bright yellow flowers — located at the end of long, thick rhizomes — were first recorded(1) by the ancient Greek physician Dioscorides in 77 A.D."(1,2) who wrote a text called De Materia Medica. Greeks had long made trading expeditions across the Aegean into Colchis, now modern-day Georgia (the country, not the US state), a habitat of rhodiola rosea(2). Ancient Chinese emperors may have sent expeditions into Siberia(1,2) to procure the "golden root" which was used as a tea for flu and colds(2). Old lore of Scandinavia tells of(1) Vikings using it for physical endurance and strength(1,2) while fighting(1) and pillaging. Sherpas also used it for endurance. Traditional Siberian medicine claims that it lengthens life and different Siberian families kept where their sources of the herb were a secret, trading it for various provisions from abroad. Carl Linnaeus, the famous botanist, came up with the genus and species name in 1725 and himself prescribed it for "headaches, hysteria, and even hernias."(2)
Modern science suggests that rhodiola rosea's phytochemicals specifically aid during stress "by affecting cortisol and nitric oxide levels" including with immune and cognitive health. Research continues into its properties of being helpful in general quality of life(1).
​
Personal Product Favorites [LINKS]:
Rhodiola/adaptogen tonic
Ready-to-drink, rhodiola/adaptogen shot
Rhodiola-containing cleanse-support drink

References:
1. "Ingredient Spotlight: Rhodiola rosea." Isagenix Health. Isagenix Worldwide, Inc. Web. December 8, 2023. https://www.isagenixhealth.net/ingredient-spotlight-rhodiola-rosea/.
2. Ameriden International. "The History of Rhodiola Rosea." Ameriden International, Inc. April 21, 2017. Web. December 8, 2023. https://www.ameriden.com/blog/the-history-of-rhodiola-rosea/.

Magnolia berries are another name for this red, woody-vine berry(1) under forest cultivation in northeast China(2) and part of Russia with yes, "all five basic flavors – salty, sweet, spicy, sour, and bitter". Adaptogens are present(1,2) which "retrain your body to more effectively manage stress and health."(1) "Schisandra berries contain over 65 potent bioactive phytonutrients, including lignans, polysaccharides, and vitamins." The very special profile of polysaccharides and lignans especially have sparked interest in the scientific world - they work together to support immune health and the central nervous system(2).
Ancient Chinese medicine and traditional Russian medicine both incorporated schisandra as a mental and physical health aid(2). Ancient Chinese medicine employed logic believing the five flavors meant properties benefitting the five major visceral organs; improved liver function and bodily detoxification have indeed been shown in modern times(1). The Soviet Union was really looking into its physical and mental endurance qualities by the 1960s and found that its nutrients "help to reduce fatigue and oxidative stress by contributing to normalized nitric oxide and cortisol levels in the blood" - combatting fatigue, allowing longer time at work, and lessening errors made due to exhaustion. Modern studies show properties aiding sleep and energy(2).
Further possible benefits of schisandra include: relief of depression and anxiety; mild sedative effects; boosting metabolism and therefore weight loss; suppression of blood pressure; relief of motion sickness; eye health; and digestive support. Note: Huge quantities shouldn't be consumed, especially for long periods. Dried fruit should be limited to 3 grams a day. Very high doses may raise risk of  epilepsy, peptic ulcers, or increased intercranial pressure. The adaptogenic compounds mean schisandra isn't recommended for pregnant or breastfeeding mothers - the baby might receive too high stimulation(1).

References:
1. Staughton, John. "18 Surprising Benefits Of Schisandra." Organic Facts: Let's Get Healthy Together. Organic Information Services Pvt Ltd. 14 Feb. 2020. Web. 19 May 2021. https://www.organicfacts.net/schisandra.html.
2. "Ingredient Spotlight: Schisandra Berry." Isagenix Health. Isagenix Worldwide, Inc. 4 May 2021. Web. 19 May 2021. https://www.isagenixhealth.net/ingredient-spotlight-schisandra-berry/.

Beets may have come from ancient Egypt in the 2000s BC, and the Babylonians had various uses of some sort for the plant(1). However, until the 1500s, people ate the leaves rather than the roots(1,2). The legendary Hanging Gardens of Babylon may have grown beets. Roots were thinner and more fibrous for most of history and were sometimes used in medicine(2). Ancient Greeks started cultivating them after a certain point, eating the leaves and leaving roots for ceremony. Ancient Greek doctor Hippocrates(1) [of the Hippocratic Oath] may have dressed wounds with the leaves(1). "​Despite only growing well during spring and fall, beets were so well regarded in Ancient Rome and Greece that methods were developed for producing them during the hot summer months."(2)
"The root part of the beet was cultivated for consumption in either Germany or Italy, first recorded in 1542." At the time, the roots were more parsnip shaped. It took more towards the end of the 1500s when the bulb-shaped roots came out. The northeast portion of Europe was the first area where the roots really caught on as a staple as they were one of the relatively rare veggies to grow good during winter(2). France was a big part of getting international recognition for the roots, which took almost 200 years after people began eating them - roasted beets obtained delicacy status by that point(1). Women used beet juice as a lip and cheek cosmetic during the 1800s(1,2) - "red as a beet" as a saying was inspired by that use of beets(2).

References:
1. "The Origin And History Of Beetroot And Its Uses." Healthy Beeter: Beetroot for Healthy Living. Healthy Beeter. Web. ___. http://healthybeeter.com/origin-history-beetroot-uses/.
2. Avey, Tori. "Discover the History of Beets." PBS: Food: The History Kitchen. Public Broadcasting Service (PBS). 8 Oct. 2014. Web. ___. https://www.pbs.org/food/the-history-kitchen/history-beets/#:~:text=Northeastern%20Europe%20was%20the%20first%20area%20to%20embrace,discovered%20a%20way%20to%20produce%20sucrose%20from%20beets.

Depending on which taxonomy expert you consult, there are somewhere between 19 and 40 species of plum(1). "They grew wild in Europe, Asia, and North America."(2) Along with olives, figs, and grapes, they have been found in archeological sites from before the age of metals(1). Written evidence of plums is from about 479 BC with actual domestication of an Asian plum ancestor documented in China from over 2,000 years ago. Confucius thought very highly of them(3). The Chinese carved them on jade and associated them with wisdom(1). There is otherwise much contention about plum domestication in ancient times(3). Some actual domestication of some plums may well have occurred much earlier than in China and even pretty early in history(1).
"Plums were [also] grown by... the Romans and later by the Arabs."(2) As for the "European" plum, it "probably originated in the Caucasus Mountains in an area near the Caspian Sea. Some sources believe this plum was carried to Rome around 200 B.C., then north to Europe; others say that the Duke of Anjou carried the plum home as he returned from Jerusalem at the close of the Fifth Crusade (1198 to 1204) A.D." Either way, the French really caught on to European plums in both fresh and dried form(3), non-fermented dried plums being what prunes are ((the Latin name for plums is prunum; "plum" is more akin to the Old English name)(1). French migrants to Quebec brought plum pits with them, where a traveler through the area saw of as early date as 1771. British settlers of North America also brought plums along(3).
Even though there were plums native to the New World consumed by Native Americans, world production in general is mostly of "hexaploid European plum (Prunus domestica) and the diploid Japanese plum (Prunus salicina and hybrids)". Serbian plums are the third-most produced. "China is the world’s leading producer of plums accounting for about half of world production. Other major producers are Romania, Serbia, and Iran."(1)

References:
1. Admin. "Interesting facts about plums." Just Fun Facts. Just Fun Facts. Approx. 4 years ago. Web. 19 Apr. 2021. http://justfunfacts.com/interesting-facts-about-plums/.
2. Lambert, Tim. "A Brief History of Fruits." Local Histories. Tim Lambert. Updated 2021. Web. 19 Apr. 2021. http://www.localhistories.org/fruits.html.
3. "Fruit: A History of Plums." Hobby Farms. EG Media Investments LLC. Web. 19 Apr. 2021. https://www.hobbyfarms.com/fruit-a-history-of-plums/.

Updated 2/3/2024

Properly, hernias, as often referred to, are when organs find holes or weak points in muscle and bulge into them(1), most commonly on the lower or upper abdomen(2) but also affecting someplace in the "thigh, stomach, groin or surgical scar in your abdomen". Constipation, heartburn, and acid reflux all cause or promote hernias(1). Abdominal hernias may also in turn "mimic digestive problems like belly pain, vomiting or constipation"(2). 
Inadequate fiber consumption promotes constipation in turn - some of the most fiber-rich foods are also protein-rich: "lentils, black beans or split peas". Omega-3 fats in many fish may help reduce hernia-promoting inflammation(1). [Don't get farmed or mercury/pollution-laden!] Both bloating AND constipation will press "the intestinal tissue further into the abdominal wall" so foods causing excess gas, more commonly legumes and some veggies, may also be an issue with hernias. Swallowing excessive amounts of air while eating or drinking food too quickly will also cause bloat(2).
Inadequate fruit and veggie consumption lowers intake of antioxidants, which help resist succumbing to infections and illness... and heal from them. Many fruits and veggies are non-acidic, including "melons, bananas, guava, papaya, leafy greens, bell peppers,... and carrots. Particularly fiber-rich varieties include raspberries, pears, artichokes, broccoli and peas."(1).

Personal Product Favorites (links):
Probiotic and prebiotic fiber 
Super greens 
Super fruits

References:
1. McLaughlin, August. "Can Certain Foods Heal a Hernia?" LiveStrong.com. Leaf Group Ltd. Web. January 12, 2024. https://www.livestrong.com/article/461858-foods-to-heal-a-hernia/.
2. McNiff, Serena. "The Best and Worst Foods to Eat if You Have a Hernia." LiveStrong.com. Leaf Group Ltd. Updated October 4, 2021. Web. January 12, 2024. https://www.livestrong.com/article/456999-foods-to-avoid-with-hernia/.

A wild, Europe-native cabbage is believed to have undergone some selection for its flower heads in Asia Minor [modern-day Turkey] and then made its way to ancient Italy for quite a bit more development through many centuries(1). Italy thus developed... broccoli (they developed quite a few veggies too)! Pre-Roman Etruscans had a liking for the cabbage family in general for their nutrient and taste values; as traders, they spread their early broccoli through the eastern Mediterranean to "the Phoenicians, the ancient Greeks and the islands now known as Sicily, Sardinia and Corsica."(2)
​"Pliny the Elder (23-79 AD) wrote about how they [the Romans] used to grow, harvest and cook broccoli."(2) An ancient text told about Emperor Tiberius' jabbing at his son Drusas for having a major appetite for the veggie(1). "It is said that the Romans used to boil broccoli with a mixture of spices, onion, wine and oil (as evidenced in the recipes of the gastronome Apicius)." They also used creamy sauces for broccoli and even ate them raw before banqueting(2).
 [More modern-day] broccoli began to spread from Italy in 1533 with the marriage of Catherine (Caterina) de' Medici to Henry II of France, from where it spread to England. The 1724 edition of Miller's Gardener's Dictionary called it "Italian asparagus." It took some time for it to catch on in both countries because of the sulfur smell made while it cooked, but it did(2).
Italian colonists brought broccoli to the US in the early 1700s, where between then and the 1800s, it was featured in different cookbooks. "In 1923 D’Arrigo Bros. Company planted trial field of Italian sprouting broccoli near San Jose, California" and began shipping it packed in ice via railroad to markets out east the next year(1).

References:
1. "History of broccoli." Food History. Food History. 20 Sep. 2014. Web. 1 Mar. 2021. https://www.world-foodhistory.com/2014/09/history-of-broccoli.html.
2. De Innocentis, Ivana. La Cucina Italiana: Authentic Italian Cooking since the 1920s. Edizioni Conde Nast S.P.A. 13 Nov. 2020. Web. 1 Mar. 2021. https://www.lacucinaitaliana.com/trends/healthy-food/history-broccoli-etruscans-today​.