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The Kaffir Plum: A Hidden Gem of Nutrition & Wellness

The AHA! Team — Mon, 07 Apr 2025 05:16:35 +0000

Zoey Sky via Natural News – The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. The Kaffir plum (Harpephyllum caffrum) is an evergreen tree that can grow up to 15 meters tall and is native to Southern Africa. The fruit is small, oval-shaped and transitions from green to a deep red or purple when ripe, with a glossy, smooth skin. The flesh is juicy, fibrous and has a tart, tangy flavor, often likened to a mix of cranberries, plums and a hint of citrus, making it a versatile ingredient in both sweet and savory dishes like smoothies and chutney. The Kaffir plum tree is indigenous to coastal and inland forests of Southern Africa, including South Africa, Mozambique and Zimbabwe. Kaffir plums are a nutritional powerhouse, rich in phytonutrients, vitamins and minerals. The fruit is also a good source of vitamin C, which supports healthy immune function and skin health. The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. Native to Southern Africa, this fruit has been a staple in traditional diets and herbal medicine for centuries. The Kaffir plum is a vibrant, tangy fruit that deserves a spotlight in the world of superfoods. Kaffir plums: A closer look The Kaffir plum, scientifically named Harpephyllum caffrum, is a member of the Anacardiaceae family, which includes other well-known fruits like mangoes and cashews. Its common names reflect its regional significance and characteristics. In South Africa, it is often referred to as “wild plum” or “sour plum,” while in other parts of the continent, it is simply called “African plum.” It thrives in subtropical climates and is often found growing wild in riverine forests. The tree itself is an evergreen, reaching heights of up to 15 meters, and produces clusters of small, oval-shaped fruits that ripen to a deep red or purple hue. The Kaffir plum is a visually striking fruit, with its glossy, smooth skin and vibrant color. When ripe, the fruit transitions from green to a rich red or purple, signaling its readiness for harvest. The flesh is juicy and fibrous, with a tart, tangy flavor that is both refreshing and slightly astringent. The taste is often compared to a combination of cranberries and plums, with a hint of citrus. This unique flavor profile makes it a versatile ingredient in sweet and savory dishes. Historical and cultural significance The name “Kaffir” itself is derived from the Arabic word for “non-believer” and was historically used by European settlers to describe indigenous African people. However, due to its derogatory connotations, the term is increasingly avoided in modern contexts, and the fruit is more commonly referred to by its other names. The Kaffir plum tree is indigenous to the coastal and inland forests of Southern Africa, particularly in countries like South Africa, Mozambique and Zimbabwe. Nutritional composition and phytonutrients The Kaffir plum is a feast for the palate and an impressive nutritional powerhouse. Rich in phytonutrients, vitamins and minerals, this fruit offers a range of health benefits. (Related: The star of wellness: Exploring the nutritional power of carambola (starfruit).) Among its key phytonutrients are flavonoids, phenolic compounds, and anthocyanins, which are responsible for its vibrant color and antioxidant properties. These compounds help combat oxidative stress, reduce inflammation and protect against chronic diseases. Health benefits and potential therapeutic uses Here are some of the health benefits of Kaffir plums: Rich in vitamin C – The fruit is a good source of vitamin C, which supports immune function and skin health. Supports digestive health – Kaffir plums also contain dietary fiber, which aids in digestion and promotes gut health. Full of essential nutrients – Kaffir plums contain potassium, magnesium and calcium, which are essential minerals that contribute to heart health, bone strength and muscle function. A natural source of dietary fiber – The high fiber content of Kaffir plums can aid in weight management and improve metabolic health. Rich in antioxidants – Research suggests that the antioxidants in Kaffir plums may help prevent or reverse symptoms of conditions such as cardiovascular disease, diabetes and certain types of cancer. Has anti-inflammatory properties – The anti-inflammatory properties of the fruit may also alleviate symptoms of arthritis and other inflammatory disorders. Culinary applications and recipe ideas The tangy flavor and vibrant color of Kaffir plums make them a versatile ingredient in a variety of dishes. Here are a few recipe ideas that showcase the fruit’s unique qualities: Kaffir plum chutney – A tangy and sweet condiment that pairs well with grilled meats or cheese platters. Sour plum salad dressing – Combine pureed Kaffir plums with olive oil, balsamic vinegar and a bit of honey for a zesty salad dressing. African plum smoothie – Blend Kaffir plums with yogurt, honey and a splash of orange juice for a refreshing and nutritious drink. Wild plum jam – Preserve the fruit’s flavor by making a homemade jam, perfect for spreading on toast or scones. Kaffir plum sorbet – A light and refreshing dessert that highlights the fruit’s natural tartness. The Kaffir plum, with its rich history, vibrant appearance and impressive nutritional profile, is a fruit that deserves greater recognition. Its potential to prevent and reverse various health conditions, coupled with its culinary versatility, makes it a valuable addition to any diet. This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Visit NaturalNews.com, an excellent resource for related articles about health and nutrition. This platform allows you to explore the world of superfoods and uncover their many health benefits. Brighteon.ai is an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. If you’re looking for an uncensored video free speech website where you can openly discuss nutrition, natural medicine, ingredients and more, go to Brighteon.com. Brighteon.IO and Brighteon.social are two free speech-focused social media platforms where users can openly discuss topics such as health, nutrition, ingredient safety, toxicity and related subjects without fear of censorship. These platforms aim to provide a space for unrestricted dialogue on critical issues. Watch this clip about Organic Tart Cherries, another superfruit that can supercharge your health. Sources include: Brighteon.AI NaturalNews.com Brighteon.com To read the original article, click here

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Antioxidants in Grapes Found to Reduce Cancer Risk

The AHA! Team — Mon, 25 Nov 2024 06:07:00 +0000

Olivia Cook via Natural News – Recent studies have found that the antioxidants found in grapes may have anticancer properties. As the global quest for natural cancer-fighting solutions continues, there is increasing concern about the rising incidence of cancer among adolescents and young adults. Despite advancements in treatment, these methods are often costly, invasive and associated with significant adverse side effects. Fruits play a vital role in a healthy, plant-based diet. They combat inflammation and chronic conditions that lead to cancer. The shift in focus toward prevention is seen as a promising alternative. Antioxidants prevent damage to cells by neutralizing harmful molecules called free radicals. Without antioxidants, free radicals can cause DNA damage which could lead to cancer. (Related: Sermon 49: Mike Adams discusses GRAPES as God’s amazing natural medicine and nutrient powerhouse.) Grapes are rich in various antioxidants – particularly phenolic compounds – which are known for their potential health benefits. Key antioxidants in grapes include anthocyanins, catechins, phenolic acids, procyanidins and resveratrol. Fresh grapes contain between 63 and 182 milligrams of these phenolic compounds per 100 grams. Most of these antioxidants are concentrated in grape skins and seeds. Anthocyanins are the predominant flavonoids in red grapes. Meanwhile, grape seed extracts have shown high concentrations of flavonoids like catechin and epicatechin, as well as phenolic acids like caffeic and gallic acids. Resveratrol, another prominent antioxidant, is mainly found in grape skins but in lower concentrations. Grape phenolic compounds and their anticancer properties Grape antioxidants, especially those found in grape seeds, have shown promising effects in fighting various types of cancer. These compounds are known as grape seed proanthocyanidins. These have been effective in laboratory studies for inhibiting the growth of cancer cells in the following ways: Breast cancer. A special grape seed extract rich in procyanidins interferes with the breast cancer cell’s key growth signaling pathways – leading to a halt in cell division and growth. Colon cancer. Grape seed extracts and other grape components stop cell growth and induce cell death (apoptosis). The combination of resveratrol, with grape seed extracts enhances these effects by affecting key proteins involved in cell death and growth. Head and neck cancer. Grape seed extract causes cell cycle arrest, which means stopping cells from dividing, thus inducing cell death. This is achieved through activating processes that check for DNA damage and increasing harmful reactive oxygen species inside cells, which leads to cell death. Grape seed extract also affects key proteins that help the cancer cells move and invade other tissues. Lung cancer. In non-small-cell lung cancer, which is a common type of lung cancer, grape seed proanthocyanidins can increase proteins that promote cell death and decrease proteins that protect cancer cells. They also disrupt the mitochondria and activate certain enzymes involved in cell death. Oral cancer. Grape seed extract halts oral cancer growth and induces cell death in a dose-dependent manner, which means more grape seed extracts lead to greater effects. It also reduces the cancer cells’ ability to suppress enzymes that allow cancer cells to migrate and invade other tissues. Prostate cancer. Grape seed extract can block certain enzymes that help cancer cells grow and invade healthy tissues. It also reduces the activity of proteins that promote cancer spread. Skin cancer. In melanoma, a serious skin cancer, grape seed proanthocyanidins can reduce the ability of cancer cells to invade and migrate. This effect is linked to a decrease in specific proteins that contribute to cancer cell movement. These study findings suggest that grape seed antioxidants could be a valuable addition to cancer prevention and treatment strategies – offering natural options to support health and combat various cancers. Watch this video about the benefits of grape seed extract. This video is from the Holistic Herbalist channel on Brighteon.com. More related stories: Sermon 12: Mike Adams discusses the use of APRICOT KERNELS as an ANTICANCER treatment. Lycopene: Harnessing natural carotenoids for cancer prevention. The mighty BLUEBERRY, a superfruit with anticancer properties. Sources include: OnlineLibrary.Wiley.com Cancer.OSY.edu JAMANetwork.com Brighteon.com To read the original article, click here: https://www.naturalnews.com/2024-10-01-antioxidants-in-grapes-help-reduce-cancer-risk.html

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Kola Nut: The Little-Known Ingredient that Supports Energy Levels

The AHA! Team — Fri, 08 Nov 2024 06:30:00 +0000

Rachael Link, MS, RD via Dr. Axe – Although few people have ever heard of the kola nut, it’s a common ingredient found in everything from soft drinks to herbal supplements. Although few people have ever heard of the kola nut, it’s a common ingredient found in everything from soft drinks to herbal supplements. Not only does this nutritious nut boast a unique flavor and aroma, but it’s also brimming with caffeine as well. In fact, each pod packs the equivalent caffeine content of about two cups of coffee nutrition, along with a host of antioxidants and other health-promoting compounds. Ready to learn more? Keep reading for everything you need to know about the kola nut, including its benefits, side effects and potential uses. What is the kola nut? The kola nut, sometimes also called the cola nut, is a type of edible nut that comes from the kola tree, which is native to West Africa. These trees can grow up to 60 feet tall and are notable for their vibrant yellow flowers and star-shaped fruits, each of which contains two to five kola nuts. These healthy nuts are high in caffeine and often used as an herbal supplement and natural food flavoring. The kola nut taste is initially very bitter, but it becomes sweeter when chewed. The nuts can be dried, giving them a much more mild flavor and nutmeg-like aroma. Keep in mind that the kola nut should not be confused with gotu kola or bitter kola, also known as Garcinia kola. Like the kola nut, these two plants are known for their medicinal properties and have been used to treat a variety of ailments. However, despite having similar names, they are unrelated and belong to completely different species of plants. Types/varieties Kola nuts are very common throughout West Africa and often consumed fresh or dried for a quick burst of caffeine. Red and white kola are the two main varieties, each of which is produced by the same plant species and sometimes even found within the same pod. These nuts also play a central role in many cultures and traditions. In a kola nut Igbo ceremony, for example, the nut is presented to welcome visitors and used to symbolize peace and goodwill. In other parts of the world, kola nut extract and kola nut powder are much more common than the fresh nut itself. These ingredients are found in many sodas, energy drinks, weight loss drugs and herbal supplements. In addition to bumping up the caffeine content of these products, the nuts also provide a unique taste and aroma. Health benefits Rich in caffeine, theobromine and disease-fighting antioxidants, the kola nut has been linked to a number of powerful benefits. Here are a few of the ways that this healthy nut could impact your health. 1. Enhances energy levels Kola nuts are high in caffeine, a compound found in coffee and tea that acts as a central nervous stimulant. Caffeine alters the activity of certain neurotransmitters in the brain, leading to increased energy levels, focus and alertness. What’s more, studies even have shown that moderate amounts of caffeine could also enhance endurance, brain function and mood while decreasing the perception of fatigue. 2. May promote weight loss Thanks primarily to its caffeine content, some research has suggested that the kola nut could potentially help ramp up weight loss. This is because caffeine has been shown to increase metabolism by bumping up the amount of calories burned throughout the day. It may also help decrease energy intake, which could also be beneficial for weight loss. A 2002 study published in the International Journal of Obesity and Related Metabolic Disorders examined the effects of an herbal supplement with kola nut on weight loss. In this six-month randomized, double-blind, placebo-controlled trial, 167 people were divided into taking a placebo or the herbal treatment for six months. After six months, the kola nut supplementation group had greater weight loss and lost more body fat, not to mention saw a decrease in LDL cholesterol and increase in HDL cholesterol compared to the placebo group. This led researchers to conclude that the kola nut supplement promoted weight and fat loss and improved lipid profiles. 3. Could help treat migraines Caffeine has long been used as a natural remedy to provide quick relief from headaches and migraines. It works by constricting blood vessels in the brain, which can decrease blood flow and reduce pain. According to a review in the Journal of Headache and Pain, combining caffeine with over-the-counter medications like aspirin or ibuprofen significantly improved symptoms of migraines and tension headaches compared to medications alone. Historically, kola nuts have been used to treat migraines and headaches, along with many other conditions ranging from morning sickness to indigestion. However, more scientific studies are needed to evaluate the effects of the kola nut and whether or not it can treat or prevent headaches. 4. Helps stabilize blood sugar Several recent studies have focused on the potential relationship between the kola nut and diabetes. According to a 2019 animal model published in the Journal of Ethnopharmacology, kola nut extract was found to have powerful anti-diabetic properties and was able to decrease blood sugar levels when administered to rats. Not only that, but treatment with kola nut extract was also able to improve the function of beta cells in the pancreas, which are responsible for the production of insulin. Kola nuts are also rich in caffeine, which may be beneficial for balancing blood sugar levels. One massive review in Archives of Internal Medicine even found that each cup of coffee consumed per day was associated with a 7 percent lower risk of developing type 2 diabetes. However, more research on humans is needed to confirm the anti-diabetic effects of kola nut. 5. May block growth of bacteria Some research has found that the kola nut could possess potent antibacterial properties, which could potentially help prevent the growth of harmful, disease-causing pathogens. For instance, one in vitro study conducted in Nigeria noted that red and white kola nut extracts were effective against several strains of bacteria, including Streptococcus anginosus and Proteus vulgans, both of which can cause dangerous infections in humans. Uses What foods contain kola nut, and how can you start incorporating it into your diet? Depending on where you live, you may have a hard time finding fresh kola nuts for sale at your local supermarket. Certain online retailers and specialty shops may carry them, but they are often more widely available in powder, capsule or tincture form instead. Try mixing powdered varieties into yogurt, smoothies or cereals for a kick of caffeine and antioxidants. Alternatively, you can use it to brew kola nut tea by combining one teaspoon with a cup of hot water and steeping for a few minutes to taste. Nutrition facts Kola nuts are high in caffeine, a compound that acts as a central nervous stimulant and has been linked to a long list of potential health benefits, ranging from increased energy levels to reductions in hunger and appetite. In addition to providing a hearty dose of caffeine in each serving, kola nuts are also high in theobromine, a chemical compound found in food sources like chocolate and tea leaves. Theobromine can dilate the blood vessels, stimulate the heart and act as a natural diuretic to promote urine production. Kola nuts also offer a range of antioxidants and polyphenols, including catechin, epicatechin, apigenin and naringenin. Risks and side effects According to the U.S. Food and Drug Administration, the kola nut is generally recognized as safe for human consumption. However, although this nutritious nut can be safely consumed by most, there are a few kola nut side effects to consider as well. Because kola nuts are high in caffeine, it’s very important to keep your intake in moderation. Not only is caffeine very addictive, but consuming high amounts can cause side effects like hyperactivity, nervousness, fidgeting and sleep problems. It’s generally recommended to limit caffeine intake to fewer than 400 milligrams per day for most healthy adults. However, those who are pregnant should limit their caffeine consumption to fewer than 200 milligrams per day to avoid caffeine overdose. Caffeine is also not recommended for infants, children or adolescents, as there is limited research on its safety or potential side effects. If you have any underlying health conditions or take any medications, it’s best to consult with your doctor before making any changes to your diet or starting any new supplements. Conclusion What is the kola nut? Native to West Africa, the kola nut is a popular ingredient derived from the fruit of the kola tree. Keep in mind that this specific type of nut should not be confused with the bitter kola nut, a plant that is also known for its medicinal properties but is unrelated to the kola nut. Although they are often enjoyed raw, dried or ground in many parts of the world, kola nuts are also a common ingredient in sodas, sports drinks, weight loss drugs and herbal supplements. Potential kola nut benefits include increased energy levels, enhanced weight loss, better blood sugar control, decreased bacterial growth, and relief from migraines and headaches. However, it is also high in caffeine and can cause adverse effects when consumed in high amounts, including hyperactivity, nervousness and fidgeting. To read the original article click here.

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Eating Citrus Fruits Can Help Prevent Obesity-Related Diseases

The AHA! Team — Thu, 18 Jul 2024 08:49:15 +0000

Dena Schmidt via NaturalHealth365 – While it’s been known that citrus fruit is an important part of a healthy diet, researchers now believe they may be key in preventing weight-related health problems. A new study has shown that citrus fruits such as oranges, grapefruits, lemons, and limes contain an antioxidant that counteracts some of the serious health risks of obesity. Adding more citrus fruits to your diet may help reduce the risk of heart disease, liver disease, and diabetes. These fruits also provide essential vitamins and minerals that support overall well-being and boost the immune system. Why citrus fruits are a smart choice for the immune system When a person consumes a high-fat diet, the body stores the fat it can’t immediately use in cells throughout the body. These fat cells produce a substance that damages other healthy cells. This is called oxidative stress, and the immune system normally deals with it with its own antioxidants. However, overweight people who continue to eat high-fat foods can overwhelm the immune system’s ability to respond and prevent disease. This is where foods that contain high levels of antioxidants can help. Citrus fruit contains a special form of antioxidant called flavanones. These substances appear to reduce the risk of oxidative stress and damage to healthy cells. This also takes the pressure off the overworked immune system. Flavanones in citrus fruits reduce a variety of health risks The study published in Clinical Nutrition ESPEN highlights the broad health benefits of citrus, revealing their potential in managing cardiovascular risk factors, neurological disorders, and other health conditions through their rich chemical composition and therapeutic properties. The researchers reviewed meta-analyses, clinical trials, and the chemical compounds present in various citrus species. They utilized information from databases like Google Scholar, Web of Science, Scopus, and PubMed, examining keywords related to citrus and its health benefits. They found that citrus plants have beneficial effects on various conditions, including cancer risks, cardiovascular risk factors, neurological disorders, urinary tract conditions, and gastrointestinal tract conditions. The study also noted the antimicrobial, and pain-alleviating effects of citrus and its potential in managing obesity risk factors. Another study investigated the impact of citrus flavanones on different dietary groups, including those on a high-fat diet. It found that flavanone consumption led to a significant reduction in indicators of cell damage in both blood and liver, surpassing a 50% reduction in some cases. Furthermore, flavanone-treated subjects showed less liver damage and fat accumulation. Start adding organic citrus fruit to the diet to prevent disease Adding flavanones to the diet promotes health by counteracting the effects of fat cells on the body. Eating citrus fruits helps reduce liver damage, lower the amount of fat in the blood, and reduce glucose levels. Besides the benefits of antioxidants to the health of overweight people, a diet that includes citrus fruit can benefit people of any weight, reducing the risk of heart disease and type 2 diabetes. We, at NaturalHealth365, would suggest you only eat organic fruits to avoid unwanted chemicals in your diet. The next step involves exploring optimal ways to incorporate concentrated flavanones into daily diets. Flavanones found abundantly in organic citrus fruits like oranges, grapefruits, lemons, and limes, offer a promising natural strategy to combat heart and liver diseases. To maximize their benefits, consider consuming various citrus fruits and vegetables daily. Incorporating colorful salads, citrus-infused water, or enjoying citrus fruits as snacks can enhance your intake of these beneficial compounds. Additionally, pairing citrus fruits with leafy greens can further boost their nutritional impact. Bottom line: making citrus fruits a regular part of your diet can support overall health and reduce the risk of chronic diseases. Sources for this article include: NIH.gov ACS.org Sciencedaily.com To read the original article click here.

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Beyond Keto Cacao Pumpkin Muffins

The AHA! Team — Wed, 15 May 2024 08:09:36 +0000

Dr. Don Colbert – Pumpkin recipes are one of the best blessings of Autumn. When you use real pumpkin puree and ingredients, you get nutrients that fortify your body from your head to your toes. And, our Beyond Keto Cacao Pumpkin Muffins are full of pumpkin! Ready to try them yourself? They boost real pumpkin, healthy coconut flour, pumpkin spice, cacao nibs and more. Here’s how to make them and why you should. Delicious Beyond Keto Cacao Pumpkin Muffins Ingredients 1 tablespoon avocado or olive oil for the muffin liners 4 large eggs ½ cup organic pure pumpkin puree 4 tablespoons unsalted butter (melted and slightly cooled) 3/4 teaspoon organic liquid stevia (equals about ⅓ cup sugar) 2 teaspoons real vanilla extract 1.5 teaspoons pumpkin spice 6 tablespoons coconut flour 1/4 teaspoon sea salt 1 teaspoon baking powder 1/4 cup cacao nibs OR coconut flakes Instructions Preheat oven to 350°F. Line 6 muffin cups with foil or silicone liners. Spray or wipe liners with oil to prevent sticking (coconut flour can stick especially if you use paper liners). Set aside. Whisk eggs, pumpkin puree, melted butter, stevia, vanilla, and cinnamon in a medium bowl. Add in the coconut flour and salt, mixing patiently until very smooth. Then, mix in the baking powder. Finally, fold in cacao nibs or coconut flakes. Using a 4-tablespoon scoop (1/4 cup), scoop and pour the batter into the prepared muffin cups. Bake muffins until they are set and a toothpick inserted in their center comes out clean, 22-25 minutes. Transfer the muffins to a cooling rack and cool them completely before enjoying them (if they look odd to start, don’t worry – their texture significantly improves as they cool). Muffins can be stored in a sealed container for up to 5 days (but they won’t last!). They also freeze well up to 3 months. Enjoy! Nutrition info (1 muffin): 196 calories, 15 grams fat, 9 grams saturated fats, 4.5 gm net carbs (10.5 grams total carbs, 6 grams fiber), 6 grams protein, 3 grams protein Health Benefits of Cacao Pumpkin Muffins One of the best parts of Autumn is pumpkin. These days, we find it everywhere. In our coffee, in our soups, and certainly in our snacks. Fortunately, offers amazing health benefits (1). Here’s what pumpkin has for your body: 1. Antioxidants Pumpkin contains alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. These are strong antioxidants, and they will work together to fight free radicals, reduce the risk of cancer, promote heart health, reduce cholesterol-plaque formations, and preserve eye health. In fact, when pumpkins are analyzed, lutein is the most abundant carotenoid therein (2). Lutein and the other carotenoids can protect body organs and tissue from free radical damage and oxidative stress. This is incredibly beneficial as oxidative damages are always related to cancer, premature aging, cataracts, age-related macular degeneration, atherosclerosis, and a series of other degenerative diseases (3). 2. Anti-Inflammatory Nutrients The cell walls of pumpkin contain pectin. Pectin contains components that are highly anti-inflammatory. How does this help you? Anti-inflammatory diets can improve many chronic diseases and symptoms. These include heart disease, joint pain, arthritis, diabetes, metabolic syndrome, asthma, and more. 3. Cellular Health The flesh of the pumpkin is not the only valuable component. Pumpkin seed oil is highly nutritious and beneficial to the body. In fact, pumpkin seed oil has specifically been shown to reduce the risk of cellular overgrowth and unhealth in the prostate, breast, colorectal, gastric, joints, heart, and lungs (4, 5, 6). Amazing! This is a great reason to also buy whole pumpkins, roast, and eat the seeds! 4. Heart-Health Components Pumpkin seeds also contain phytosterols. Phytosterols are the components used in cholesterol-lowering supplements, functional foods, and more. They are often termed plant sterols. What’s more, the carotenoids in pumpkin flesh can protect the heart and other body organs and tissue from free radical damage, oxidative stress, and plaque formation (3). 5. High Energy and More Nutrients Additionally, pumpkin is a great source of fiber, monounsaturated fats, omega-3s, B-vitamins, and copper. B-Vitamins and Copper both play a part in energy production, and can make a difference in your get-up-and-go! Pumpkin Spice Nutrition In addition, the spices used in our homemade pumpkin spice recipe are no nutrition slouches. Individually and together, cinnamon, cloves, nutmeg, and ginger provide anti-inflammatory, digestion, brain, circulation, heart health, anti-cancer, anti-bacterial, and other health benefits. Additionally, it fights free radicals and oxidative stress. Read all about them, and learn how to make your own homemade pumpkin spice here. Cacao Nutrition Lastly, cacao nibs are great for full-body health. In fact, their polyphenols can provide benefits to your heart, brain, and energy levels. Cocoa nibs promote reduced inflammation, reduced oxidative stress and free radicals, cellular health, and neurodegenerative protection. Bottom Line It simply doesn’t get better than this: amazing flavor and amazing health benefits! Our Beyond Keto Pumpkin Muffins are just what the doctor ordered for Autumn. Enjoy! To read the original article click here.

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What Is the Best Food for Gingivitis and Periodontal Disease?

AHA Publisher — Wed, 07 Dec 2022 03:16:57 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What would happen if you stopped brushing your teeth but ate more healthfully? Experimentally, when study participants stop brushing their teeth, plaque starts to build up and, within a few days, their gums start to get inflamed. Though nothing may be visible just yet, if you take a biopsy at the gum line, you can see the inflammation beginning to spread. Within a few weeks, overt gingivitis becomes apparent with gums that can get red and swollen and bleed easily. If you don’t do anything about it, you can develop periodontal disease, where the inflammation creeps down into the supporting structures of the tooth—the bone and ligaments—setting you up for tooth loss. How did we get along for millions of years without brushing our teeth? “Dental disease is almost universal” these days, but skulls from thousands of years before the invention of the toothbrush have perfect teeth. Admittedly, that was also thousands of years before the invention of candy bars. Does food play a role? You don’t know…until you put it to the test, as I discuss in my video Best Food for Periodontal Disease and Gingivitis. How do you get people to stop brushing their teeth and also stop eating processed junk? Researchers designed a study where participants were forced to live under Stone Age conditions without “toothbrushes, toothpaste, dental floss, toothpicks, or other oral hygiene products” for a month, and “security guards ensured that all subjects maintained the appropriate lifestyle for Stone Age humans.” They could use a twig or other natural material to try to clean their teeth, but were pretty much on their own. (The participants didn’t get any candy bars either.) The researchers were attempting to replicate the diet from about 4000 BCE, so the subjects got a lot of whole grains with supplemental “salt, herbs, honey, milk, and meat from domestic animals (goats and hens),” and were allowed to pick berries or see what they could catch. What happened? With no oral hygiene, their plaque built up, as you can see in the graph below and at 1:53 in my video, but their gums got healthier, as measured by bleeding on probing. (Gums bleeding when poked with a dental tool is a measure of gingivitis.) In almost every case, the participants’ gum health improved. How is it possible that their gums were actually healthier despite buildup of plaque? Many of the more disease-causing bacteria seemed to have disappeared from their mouths. The researchers suggested this could be from the lack of refined sugars, but the participants were eating honey, so they weren’t on a sugar-free diet. They were, however, eating a lot of whole grains and berries rich in antioxidant phytonutrients with anti-inflammatory properties. So, maybe it was restricted sugar intake combined with the intake of really healthy foods. Thus, all of those experimental studies where people stop brushing their teeth and their gums inevitably get inflamed “may only be applicable if the subjects maintain a Western diet rich in sugar and low in anti-inflammatory foods,” such as whole plant foods. What about the role of nutrition in periodontal health? Gingivitis can lead to periodontitis, an inflammatory disease of the supporting tissues of the teeth, which, if left untreated, can lead to the progressive loss of the bone that holds our teeth in place. Part of the development of periodontal disease may involve oxidative stress, so not only do we need to reduce our intake of pro-inflammatory foods, such as refined carbohydrates and saturated fats, but it may also help if we seek out foods that are antioxidant-rich. Is there an association between periodontitis and dietary vitamin C intake? Apparently so, as you can see in the graph below and at 3:34 in my video. Increased risk of periodontitis has been associated with lower levels of vitamin C intake. What effect might vitamin C depletion and supplementation have on periodontal health? Researchers provided controlled amounts of vitamin C to study participants for three months and found that measures of gum inflammation were directly related to the subjects’ vitamin C status. On about one orange’s worth of vitamin C a day, their gums improved; down around only 5 mg a day, though, their gums got worse. On ten oranges’ worth of vitamin C a day, they got better and then worse once again when the vitamin C level dropped down to five oranges’ worth, as you can see in the graph below and at 4:01 in my video. The study was pretty convincing, though 5 mg a day is down at scurvy level. We know our gums start bleeding and our teeth can fall out if we have scurvy, but that doesn’t mean taking extra vitamin C helps. Indeed, 1,500 mg of vitamin C a day did not seem to help prevent gingivitis and even 2,000 mg a day failed to help periodontitis sufferers. Is it possible that vitamin C is just too weak an antioxidant? What about lycopene, the powerful antioxidant pigment that makes tomatoes red? Lycopene worked! But that was from injecting it directly into the gum pocket with a syringe. Does it still work if you simply eat it? A randomized, placebo-controlled, clinical trial investigated the efficacy of lycopene in the treatment of gingivitis. After two weeks of standard dental treatment with either a single daily tomato’s worth of lycopene or placebo, the placebo group had a 10 to 20 percent reduction in gingivitis, but the lycopene group had a nearly 30 percent improvement within just one week. How much lycopene? The amount found in just one and a half teaspoons of tomato paste a day. So, tomatoes may help with gingivitis, but what about periodontitis? Another randomized, double-blind, placebo-controlled trial again treated subjects with a typical dental cleaning plus either one daily tomato’s worth of lycopene or a placebo for two months. Researchers found significant improvements in the lycopene group in plaque, gingivitis, and bleeding, though not probe pocket depth and clinical attachment. You can see the difference in how much better their gums looked as you can see below and at 5:59 in my video. The researchers concluded that “supplementation with lycopene seems to have augmented the healing sequence of inflamed gingival tissues,” but that was with a whole tomato’s worth a day. How about half a tomato’s worth or just three quarters of a teaspoon of tomato paste’s worth of lycopene a day? Neither worked. There was no difference. It looks like you have to go the whole tomato. It should come as no surprise that healthy foods can benefit all parts of the body, but I still love to see the data! I talk more about the red pigment in tomatoes in Lycopene Supplements vs. Prostate Cancer and Tomato Sauce vs. Prostate Cancer. Key Takeaways Although dental disease is nearly universal today, skulls from thousands of years before the toothbrush was invented have perfect teeth Researchers had study participants live under Stone Age conditions for a month without any oral hygiene products, though they could use twigs or other natural materials to clean their teeth. Dietarily, they were given whole grains with “salt, herbs, honey, milk, and meat from domestic animals (goats and hens),” and could pick berries or see what they could catch, in an attempt to replicate the diet from about 4000 BCE. Without oral hygiene, the subjects’ plaque built up, but their gums got healthier. Much of the disease-causing bacteria seemed to have disappeared from their mouths, thought perhaps because they were not consuming refined sugars and were consuming a lot of antioxidant- and anti-inflammatory-rich whole grain and berries. Development of periodontal disease may involve oxidative stress, so we should reduce consumption of pro-inflammatory foods like refined carbs and saturated fats, while also increasing intake of antioxidant-rich foods. Increased risk of periodontitis has been linked to lower levels of vitamin C intake, but 1,500 daily mg of vitamin C did not seem to help prevent gingivitis and 2,000 daily mg didn’t help periodontitis sufferers. Lycopene, the antioxidant pigment that makes tomatoes red, did work, however. Researchers found that one daily tomato’s worth of lycopene may help with gingivitis, plaque, and bleeding, but not probe pocket depth and clinical attachment. To read the original article click here.

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Eating Blueberries Benefits Mood and Mobility

AHA Publisher — Fri, 02 Dec 2022 08:00:39 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The consumption of berries can enhance “beneficial signaling in the brain.” Plant foods are our primary source of antioxidant and anti-inflammatory compounds, but some plant foods may be better than others. As I’ve explored before, a randomized, double-blind, placebo-controlled trial showed us that one cup of blueberries a day can improve cognition among older adults, and the same happens in children after just a single meal with blueberries, though two cups of berries may work better than one. As I discuss in my video Benefits of Blueberries for Mood and Mobility, that single hit of berries may also improve mood. In a double-blind, placebo-controlled, crossover study, young subjects were asked a series of questions, such as Are you very slightly or not at all, a little, moderately, quite a bit, or extremely interested? Excited? Strong? Ashamed? And so on. As you can see in the graph below and at 0:55 in my video, before and after drinking the placebo, there was no significant change in young adult participants aged 18 through 21. But, two hours after consuming about two cups of blueberries, their positive mood scores improved significantly. They felt more enthusiastic, alert, inspired, and attentive. The same results were found in seven- to ten-year-old children. Benefits achieved not with some dangerous new mood-enhancing drug or Ritalin, but blueberries—and after just a single meal. Now, blueberries can’t do everything. Although a cup of berries certainly appears to improve brain function, no improvements in walking (gait) or balance were observed. What if you tried two cups of blueberries a day?Might six weeks of two cups of frozen blueberries a day affect the functional mobility in adults over age 60? Study participants were randomized to prepackaged blueberries or prepackaged carrot juice as a control, and researchers measured tasks, including one where “two bright yellow ropes on the floor outlined the narrow path, and participants were instructed to walk within the roped path.” The blueberries beat out the carrot juice control, and significant improvements suggest “blueberry supplementation may provide an effective countermeasure to age-related declines in functional mobility…” In retrospect, the researchers thought perhaps the control should have been “a true placebo (e.g., cucumber powder) without antioxidant properties,” since the carrots themselves may have offered some benefit, too. Had they used a different control, the blueberry results may have been even more impressive. “Overall, this study demonstrates the need for greater exploration of blueberry supplementation as a nonpharmacologic countermeasure to the public health issue of age-related declines in functional mobility and independence.” Or, to use the punnier version, “dietary interventions with polyphenol-rich [phytonutrient-rich] foods, such as blueberries, present a potentially fruitfulstrategy for combating some of the deleterious effects of age-related neurodegeneration.” (Emphasis added.) Isn’t science grand! I love that these studies were conducted. The video I referred to is Flashback Friday: Benefits of Blueberries for the Brain. Key Takeaways Plant foods are our primary source of antioxidants and anti-inflammatory compounds. Blueberries can not only improve cognition, but also our mood. One daily cup of blueberries improved cognition in older adults, and one to two cups a day did the same in children. Two hours after consuming about two cups of blueberries, young adults and younger children experienced improved positive moods, such as feeling more enthusiastic, inspired, alert, and attentive. Researchers investigated the effects of six weeks of two cups of frozen blueberries a day in adults over 60 and found they had significant improvements in functional mobility, such as walking on a roped-off, narrow path. Dietary interventions with phytonutrient-rich foods like blueberries may be effective for countering some age-related effects on functional mobility, independence, and neurodegeneration. To read the original article click here.

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Red Wine “Waste” Could Extend Your Lifespan

AHA Publisher — Mon, 28 Nov 2022 08:00:18 +0000

Al Sears, MD, CNS – I enjoy drinking a nice glass of red wine with my grass-fed steak dinner. And the health benefits are an added bonus! But, it turns out the seeds from red grapes have even more health benefits than wine. These seeds – the same ones my brothers, sister, and I used to spit out at each other whenever we ate grapes – contain disease fighters so potent I call them super-antioxidants. In fact, a recent study from the National Institutes of Health backs up what I’ve been telling my patients for years… Grape seed extract’s antioxidant capacity can reduce the inflammatory process at the root of today’s chronic diseases. But, its regenerative benefits go even further… A breakthrough study published in the journal Nature Metabolism recently revealed grape seed extract successfully prolonged the lifespan of old mice by 9%.1 Researchers focused on a phenomenon known as cellular senescence – the process during which your cells lose function as your body ages. Specialized compounds called senolytics destroy these rogue cells, allowing the body to repair the damage. In the breakthrough study, researchers discovered a previously unidentified senolytic derived from a compound in grape seed extract called procyanidin C1, or PCC1. This newly discovered senolytic induces a type of programmed cell death called apoptosis in senescent cells while leaving healthy cells unharmed. In the new study, the mice were exposed to doses of radiation that caused them to develop abnormal features such as significant amounts of gray hair. They also lost muscle mass and suffered damage to their kidneys, livers, and lungs. But once the compound in the grape seed extract was introduced, this damage was reversed. According to the study authors, there’s no reason to believe that this compound can’t do the same for human beings. It’s just one more advantage to add to a growing list of benefits we get from these seeds. To date, they’ve been proven to: Dramatically reduce the risk of prostate cancer2 Improve blood sugar and insulin sensitivity3 Slow brain aging and increase cognitive function4 Boost HDL cholesterol and lower blood pressure5 Restore cardiovascular health6 Fight infections and kill germs7 Make Grape Seed Extract Part of Your Life There are two distinct ways to add the seeds of grapes to your diet. Grapeseed extract comes from the small seeds (and occasionally the skins) of red grapes – the same kind that is pressed to make wine. Grapeseed oil comes from the same seeds – but after the juice is pressed. Supplement With Grape Seed Extract: I recommend taking 250 mg of grape seed extract twice per day. It’s available in capsules, tablets, or in liquid form. Look for products that are standardized to 40 to 80% proanthocyanidin polyphenols. Cook with Grapeseed oil: Grapeseed oil is a joy to cook with. It smokes at a much higher temperature than olive oil – which means you can sauté and pan-sear your favorite meats, fish, and vegetables without burning anything. You can also rub fish or chicken with the oil before baking. To Your Good Health, Al Sears, MD, CNS References: 1. Xu Q, et al. “The flavonoid procyanidin c1 has chemotherapeutic activity and increases lifespan in mice.” Nat Metab. 2021 Dec 6. doi: 10.1038/s42255-021-00491-8. Online ahead of print. 2. “Garavaglia J, et al. “Grape seed oil compounds: biological and chemical actions for health.” Nutr Metab Insights. 2016 Aug 16;9:59-64. 3. Sapwarobol S, et al. “Postprandial blood glucose response to grape seed extract in healthy participants: A pilot study.” Pharmacogn Mag. 2012 Jul-Sep; 8(31): 192–196. 4. Bell L, et al. “Grape seed polyphenol extract and cognitive function in healthy young adults: a randomised, placebo-controlled, parallel-groups acute-on-chronic trial.” Nutr Neurosci. 2020 Jan 16;1-10. 5. Grohmann T, et al. “Efficacy of bilberry and grape seed extract supplement interventions to improve glucose and cholesterol metabolism and blood pressure in different populations-a systematic review of the literature.” Nutrients. 2021 May 17;13(5):1692. 6. Feringa H, et al. “The effect of grape seed extract on cardiovascular risk markers: a meta-analysis of randomized controlled trials. J Am Diet Assoc. 2011. Aug;111(8):1173-81. 7. Su X, Dsouza D. “Grape seed extract for control of human enteric viruses.” Appl Environ Microbiol. 2011 Jun; 77(12): 3982–3987. To read the original article click here.

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Pomegranate Contains Powerful Compounds With Anti-Cancer and Heart-Protective Benefits

AHA Publisher — Wed, 23 Nov 2022 08:00:46 +0000

Lori Alton via NaturalHealth365 – The list of advantages of consuming foods rich in antioxidants continues to grow. But scientists have evidence that one of these antioxidant-rich foods – pomegranate – may reduce the risk of cancer and cardiovascular disease and reverse plaque buildup in the arterial walls. This is critical news not only for consumers but for scientists whose previous study findings suggested that antioxidants could only reduce plaque buildup, not actually reverse the damage. Pomegranate Juice Improves Carotid Artery Health and Lowers Blood Pressure Results of an Israeli study show that pomegranate very likely reduces existing plaque buildup in the arteries and doesn’t just slow its development. Israeli scientists studied patients known to exhibit narrowing of their carotid arteries due to atherosclerosis. The research focused on the carotid artery, found in the neck because it is behind approximately 80 percent of the body’s blood flow to the brain. When a portion of these patients was provided with pomegranate juice over a year, the incidence of atherosclerotic lesions in the common carotid artery was reduced in size by 35 percent. This is in stark contrast to patients in the control group, whose atherosclerotic lesions increased by 9 percent. Blood analysis on the group receiving the pomegranate juice showed an increase in antioxidant activity of 130 percent compared with levels before the study’s start. These patients also saw an average drop in systolic blood pressure of 21 percent following one year of the fruit’s juice consumption. Pomegranate also safeguards low-density lipoprotein from harmful oxidation and has been shown to lower blood pressure. The researchers concluded that supplementing with just 2 ounces of pomegranate juice every day reduced blood pressure because the activity of the angiotensin-converting enzyme was reduced. By the way, many medications used to treat high blood pressure work in much the same way, raising the strong possibility that supplementing a diet with pomegranate juice consistently could help patients maintain healthy blood pressure levels. Could This Fruit Help Prevent Cancer? In addition to its remarkable ability to protect your heart, pomegranate also appears to combat several of the more common forms of cancer, including prostate cancer. It works by hampering the progression of cancer cells due to ellagitannins – the very substances that give the fruit its color. Researchers found that pomegranate extract blocked the growth of human prostate cancer cells while also enhancing apoptosis or programmed cancer cell death. The fruit appears to support the expression of a protein known to accelerate cancer cell death while hampering the expression of a different protein that gets in the way of cancer cell death. In addition, in a 2021 clinical study published in The Prostate, researchers found that pomegranate fruit extract contains bioactive compounds capable of reducing oxidative stress. As you can see, pomegranate contains multiple compounds that help prevent cancer and support a healthy heart. So whether you eat the whole fruit, drink pomegranate juice, or take pomegranate extract in supplement form, you have various ways to tap into its many health benefits. Sources for this article include: NIH.gov NIH.gov NIH.gov NIH.gov To read the original article click here.

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