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Powerful Phytonutrients Reduce Blood Pressure, Inflammation and Cholesterol

AHA Publisher — Wed, 25 May 2022 07:00:21 +0000

Jillian Levy, CHHC via Dr. Axe – Phytonutrients are nutrients found in plants that develop to protect the plant from damaging environments. Plants are exposed to excess ultraviolet radiation, predator pests, toxins and pollution, resulting in the generation of dangerous free radicals within their cells. These free radicals can then bind and damage proteins, cell membranes and DNA of the plant. Fortunately, phytonutrients simultaneously develop to shield the plant from such damage as well as provide its color, flavor and smell. What do phytonutrients do for the body? They protect us in much the same way that they do plants. Since we are exposed to radiation and various environmental elements such as UV light, we need phytonutrients fight free radical damage. How do we get them? By “eating the rainbow,” meaning including lots of different vegetables, fruits, herbs and other antioxidant-foods in our diets. What Are Phytonutrients? The prefix phyto is of Greek origin and means “plant.” It’s used because phytonutrients are obtained only from plants, which have been cultivated and used to prevent and treat various human diseases for centuries. The terms phytonutrients and phytochemicals are often used interchangeably. Many are also antioxidants, so you’ll hear them go by this name too. The American Cancer Society defines phytonutrients (or phytochemicals) as: Plant compounds like carotenoids, lycopene, resveratrol and phytosterols that are thought to have health-protecting qualities. They are found in plants such as fruits and vegetables, or things made from plants, like tofu or tea. Phytochemicals are best taken in by eating the foods that contain them rather than taking the supplements or pills. Why do we need phytonutrients? They support our immune systems and normal cellular activity, while also defending against harmful effects of free radicals. For example, they can make cells less susceptible to becoming cancerous and stop damage from being done to the brain, heart and other major organs. Phytonutrients are actually the basis for more than 40 percent of medications today, including those used to treat pulmonary and heart diseases, diabetes, obesity, and certain types of cancer. They are also found in herbs and spices, as well as medicinal plants that have played a significant role in ancient history in promoting well-being. Health Benefits What are benefits of phytochemicals? Here are some of the reasons why antioxidant-rich foods are essential to include in a balanced, longevity-promoting diet. 1. Reduced Blood Pressure and Increased Vessel Dilation According to a study published in the New England Journal of Medicine, a diet rich in phytonutrients from fruits and vegetables, along with low-fat dairy foods and reduced saturated fat, can substantially lower blood pressure. The authors concluded that such a diet offers an additional nutritional approach to preventing and treating hypertension, which is a major risk factor for heart disease. Phytonutrients such as lycopene, found in tomatoes, can help protect against heart disease. The same goes for phytonutrients found in dark cacao, called flavonoids, which can help prevent heart damage caused by aging and environmental toxins. There are even phenolic compounds in whole grains, such as wild rice and buckwheat, that have been shown to defend against cardiovascular disease and type 2 diabetes. 2. Improved Vision and Skin Health The health benefits of blueberries, strawberries and red wine include providing the phytochemical group called anthocyanins, which are believed to help improve vision and protect eye health. The National Center for Biotechnology Information reports that visual acuity can be markedly improved through eating certain foods with dark pigments. Their enhancement of night vision and overall vision has been particularly well-documented. Black currants, for example, have resulted in significantly improved night vision adaptation in human subjects, and similar benefits were gained after consuming bilberries. Because kale benefits include carotenoids, kale can produce a healthy, rosy glow to the skin. Kale and collard greens can help naturally treat glaucoma due to their lutein and zeaxanthin content as well. A diet rich in phytonutrients, such as tocopherols, bioflavonoids, lycopene and lutein, is thought to protect against sun damage and potentially help decrease one’s risk for skin cancer. 3. Decreased Inflammation and Enhanced Immune Support Proanthocyanidins and flavan-3-ols are phytochemicals that can help decrease disease-causing inflammation. They are found in foods such as red wine, grape juice extracts, cranberries and cocoa. Better known as resveratrol, studies have shown that these foods play a role in cancer prevention and help fight diabetes, Alzheimer’s, Parkinson’s disease, stroke and more. One way they do this by lowering inflammatory responses. Many phytonutrient-rich foods — such as those that contain carotenoids, lycopene and bioflavonoids — have been shown to protect against cancer, including colon, prostate and breast cancer. For instance, broccoli contains sulforaphane and is associated with lowered breast cancer risk and improved survival rates. It can also decrease metastatic potential of lung cancer and can induce the liver’s detoxifying enzyme system. Some phytonutrients also possess antibacterial or antiviral properties that help fight certain infections and viruses. 4. Decreased LDL Cholesterol Named sulfides and thiols, these phytochemicals help decrease LDL cholesterol, which can build up in the arteries and increase risk of heart disease. These protective compounds can be found in aromatic veggies and herbs, such as nutrition-rich onions, leeks, garlic and olives. Cruciferous vegetables are also beneficial for maintaining normal cholesterol levels since they’re high in carotenoids, isothiocyanates, lignans and flavonoids — plus they’re rich in fiber and low in calories, a combination that can defend against obesity. 5. Prevent Cell Damage One of the largest classes of phytochemicals is terpenes, which include carotenoids. Carotenoids neutralize free radicals through a variety of foods, like nutrition-loaded tomatoes, carrots, sweet potatoes, green and white teas, and other brightly colored fruits and vegetables. These foods help prevent cell damage and also enhance cellular communications. Additionally, they play a role in repairing DNA damage and in gene expressions, and they defend our bodies from effects of toxins, carcinogens and even too much UV light exposure. 6. Assist in Gut/Digestive Functions Seeds such as flaxseeds provide lignans, which are essential to gut flora and can help fight leaky gut syndrome and autoimmune disease. Types of Phytochemicals What are examples of phytochemicals? According to the National Institutes of Health and U.S. Department of Agriculture, types of phytonutrients include: Flavonoids Terpenes Carotenoids, such as beta-carotene, lycopene, lutein and zeaxanthin Anthocyanins Flavones and isoflavones Catechins Isothiocyanates Organosulfures and aallyl sulfides Polyphenols Lignans and plant sterols Studies show that plants can contain more than 100,000 phytonutrients, one of the reasons nine servings of fruits and vegetables a day are recommended. Consuming a diet filled with variety can boost the effectiveness of phytonutrients because different plants and vegetables contain different types. When combined, they can have a more positive, synergistic effect. There are three broad classes of phytonutrients: Phytochemicals: Doctors at the University of California Davis state that “phytochemicals are a large group of plant-derived compounds hypothesized to be responsible for much of the disease protection conferred from diets high in fruits, vegetables, beans, cereals, and plant-based beverages such as tea and wine.” Medicinal Plants: These include well-known medicines, such as benefit-rich aloe verathat helps heal wounds, and arnica oil, which works as an anti-inflammatory. Herbs and Spices: The difference between herbs and spices is important. Herbs are fresh from the plant, and spices have been dried from the leaves of the plant. There are numerous herbs and spices that have therapeutic properties, such as dandelion tea that acts as a natural diuretic, black pepper (piper nigrum) that is used as a stimulant for the central nervous system and cardamom (elettaria cardamomum) that contains anti-obesity properties. Foods and How to Add to Diet On average, plant foods have about 64 times more antioxidants than animal foods. It’s best to source the plants from organic farms to avoid pesticides and maximize nutrient content. To further maximize nutrition, eat raw fruits and vegetables. (Ease into this as too much raw food cause digestive discomfort at first.) While studies are still in process to understand just how much we should consume, the American Cancer Society and the American Heart Association recommend consuming a diet filled with a variety of fruits and vegetables to ensure adequate amounts of much needed phytonutrients. They also recommend getting these phytonutrients from foods instead of through supplements. Which foods are high in phytonutrients? Some of the richest sources to eat regularly include: Kale, collard greens, spinach, watercress, dandelion greens and other leafy greens All types of onions Garlic Broccoli, Brussel sprouts, cauliflower and other cruciferous veggies Flaxseeds, sunflower seeds, pumpkin seeds, walnuts, almonds and other nuts/seeds Beets Red bell peppers Herbs, such as peppermint, basil, cilantro, rosemary and cloves Pomegranate seeds Dark chocolate Blackberries, blueberries, raspberries, cranberries, gooseberries, açaí and other berries All types of teas, such as green, black, white and herbal teas Coffee Carrots, squash, yams and sweet potatoes Tomato and tomato juice Peaches, mangos, melons, citrus fruits and other fruits Legumes, such as dried beans, peas and lentils 100% whole grains, such as oats, wheat berries, brown rice, wild rice, quinoa, barley and organic corn Other medicinal plants, which are used in supplement form on the skin, that are high in phytonutrients include: Aloe vera Arnica Arrowroot Milk thistle Clove Dandelion Ginkgo biloba Ginseng Lavender Peppermint St. John’s wort Witch hazel Recipes: Keep in mind that cooking reduces the antioxidant content, especially through boiling and pressure cooking. Instead, lightly steamed is a good choice. Because phytonutrients are filled with antioxidants, stool size often increases, which has been associated with a lower cancer risk and reduced inflammation. Here are a few recipes high in phytonutrients: Raw Veggie Salad Grilled Vegetable Fries Roasted Beet Salad Risks and Side Effects Phytonutrient supplements are not the best way to obtain the same compounds found in whole foods. Phytonutrients work best when combined instead of separately as supplements. This is most easily done by eating a variety of foods on a regular basis, as many supplements only provide a portion of the phytochemicals. Some may experience side effects, such as an allergic reaction, when taking phytonutrient supplements. It is recommended that those with already existing medical problems take extra precautions if choosing to introduce phytonutrients by way of supplements. If you choose to eat a diet higher in fiber content than usual, consider taking it slowly so your body has time to adjust, especially if you choose to eat raw, cruciferous and high-fiber plants, such as kale, broccoli, cauliflower and Brussels sprouts. Conclusion Phytonutrients are compounds found in vegetables, fruits, herbs, whole grains, nuts, seeds and legumes that protect cells from damage. They’re needed to support the immune system, for cancer prevention, and for protecting against heart disease, stroke, neurological conditions and more. What are phytochemicals? Examples include flavonoids, carotenoids, indoles, isoflavones, lignans and organosulfurs. Foods that are high in phytonutrients include berries, tea, coffee, cruciferous veggies, leafy greens, other veggies, fruits like oranges, sweet potatoes, red wine and dark chocolate. To read the original article click here.

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Cocoa Can Protect Against Stress-Induced Cardiac Events

AHA Publisher — Mon, 26 Apr 2021 07:00:02 +0000

Lori Alton via NaturalHealth365 – Stress might be a normal, unavoidable part of life – but that fact doesn’t lessen the harm it causes to our bodies. Mental stress can send heart rate and blood pressure soaring – even in healthy adults – while producing temporary impairments in arterial function that persist after the stressful event is over. (In fact, studies show that a single episode of stress can increase the risk of life-threatening cardiovascular events, such as heart attack and stroke!) Now, new research reveals that a common treat can significantly reduce the risk of damage from stress. A just-published British study shows that constituents in cocoa – yes, cocoa! – can help protect against stress-related cardiac events. Let’s take a closer look at some of the remarkable protective benefits of cocoa. Could This Delicious Treat Have Heart-Protective Effects? New Study Results May Surprise Cocoa is rich in flavanols – specialized polyphenols (plant compounds) with health benefits. Flavanols’ particular “superpowers” are their powerful antioxidative and anti-inflammatory effects, which can help scavenge destructive free radicals. And, as it turns out, cocoa contains more flavanols, ounce for ounce, than any other food on the planet. But can cocoa and cocoa-rich chocolate really help prevent heart disease? Peer-reviewed scientific research suggests that they can. In a randomized, placebo-controlled study conducted at the University of Birmingham and published three weeks ago in Nutrients, researchers gave a group of healthy young men a high-flavanol cocoa beverage 90 minutes before asking them to complete an eight-minute mental stress task. The team found that the cocoa drinks promoted better blood vessel function during mental stress – and could offer some protection against stress-related cardiac events such as heart attack and stroke. Lead author Dr. Catarina Rendeiro, a biologist with the University of Birmingham’s School of Sport, Exercise and Rehabilitation Sciences, reported, “Drinking flavanol-rich cocoa can be an effective dietary strategy to reduce temporary impairments in endothelial function following mental stress and also improve blood flow during stressful experiences.” Although the study involved healthy participants, it built upon earlier research showing that people at risk for heart disease have poorer vascular responses to acute stress. Stressed Out? Here Is How Cocoa Can Come to the Rescue But, how exactly did cocoa accomplish this? Scientists maintain that flavanols in cocoa improve the function of the epithelium, the fragile membrane of cells lining the heart and blood vessels. While mental stress can impair epithelial function, flavanols can help neutralize the harm. Researchers believe that cocoa flavanols can play an important role in reducing the odds of an array of serious diseases – including peripheral vascular disease, stroke, thrombosis, heart disease, diabetes, kidney failure, tumor growth, and even severe viral infectious diseases. (Quite an impressive résumé for an ordinary – but tasty – nutrient!) Earlier studies had shown that cocoa products containing between 30 to 1218 mg of flavanols can produce modest decreases in blood pressure. Researchers think this beneficial effect stems from the ability of flavanols to promote the production of beneficial blood pressure-lowering nitric oxide. As if this weren’t impressive enough, flavanols can reduce levels of unhealthy LDL cholesterol in the blood. They also have an anticoagulant, blood clot-discouraging effect similar to that of aspirin. Antioxidant and anti-inflammatory properties round out cocoa’s list of gifts to the heart – and allow them to cut the risk of heart attack and stroke. Cocoa Isn’t Only Good for Your Heart. Studies Find Unexpected Neuroprotective, Mood, and Metabolic Benefits Scientists have known for some time that flavanols can also improve brain function and blood flow while supporting the production of brain cells. In fact, studies performed over a decade ago revealed that high-flavanol cocoa supplementation for two weeks increased blood flow to the brain by up to 10 percent. This ability may allow flavanols in cocoa to reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease. In addition, cocoa-rich chocolate can lift mood, promote a feeling of well-being and even reduce symptoms of depression. Scientists believe that this may be due to the conversion of tryptophan in cocoa to serotonin, a neurotransmitter necessary for a stable mood. Chocolate also contains moderate amounts of caffeine, which can have mild energizing and mood-lifting effects. Somewhat surprisingly, there is evidence that dark chocolate (but not white chocolate or milk chocolate) can help fight obesity by reducing appetite and creating a feeling of fullness. While more study is needed, some research has shown that people who consumed chocolate more frequently had a lower BMI than people who seldom ate it. Of course, moderation should prevail. Despite its other health benefits, chocolate contains sugar and fat – and could contribute to weight gain and other health problems if eaten in excess. Not All Chocolate Is Created Equal. Here Is What Natural Health Experts Recommend For maximum health benefits, stick to dark chocolate that contains at least 70 percent cocoa. Seek out unprocessed cocoa and chocolate, as manufacturers sometimes add alkali solutions to give the product a more “mellow” flavor. Unfortunately, these alkali compounds have the effect of decreasing flavanol content by as much as 60 percent. Natural health experts recommend about 10 grams of high-flavanol dark chocolate, containing at least 200 mg of flavanols, a day. If you prefer cocoa, 2.5 grams of high-flavanol, non-alkalized cocoa powder a day provides the same benefits. You can use cocoa powder in smoothies, sprinkle it over oatmeal or fruit, or make hot cocoa by mixing it with non-dairy milk, such as almond milk, coconut milk, oat milk, or rice milk. Tip: if you don’t care for the taste of cocoa or chocolate, you can obtain flavanols from a wide variety of healthy foods. Apples, black grapes, blackberries, cherries, raspberries, and green tea are all good sources. When you nibble at a chocolate bar or sip a cup of steaming hot cocoa, you are not only uplifting your taste buds and your mood – but supporting the health of your body and your mind. It’s truly a win/win. Sources for this article include: ScienceDaily.com Healthline.com Healthline.com To read the original article click here. 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