flavonoids Archives - Amazing Health Advances

Flavonoid Benefits from Apple Peels

The AHA! Team — Tue, 23 Jul 2024 08:28:19 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Peeled apples are pitted head-to-head against unpeeled apples (and spinach) in a test of artery function. Regularly eating apples may contribute to a lower risk of dying prematurely. “Moderate apple consumption,” meaning one or two apples a week, “was associated with a 20% lower risk of all-cause mortality”—that is, dying from all causes put together—“whereas those who ate an apple a day had a 35% lower risk of all-cause mortality compared with women with low apple consumption.” You’ll often hear me talking about a lower or higher risk of mortality, but what does that mean? Isn’t the risk of dying 100 percent for everyone, eventually? As you can see in my graph below and at 0:40 in my video Friday Favorites: For Flavonoid Benefits, Don’t Peel Apples, I present some survival curves to help you visualize these concepts. For example, if you follow thousands of older women over time, nearly half succumb over a period of 15 years, but that half includes those who rarely, if ever, ate apples—less than 20 apples a year. Those who ate one small apple or about a quarter of a large apple a day survived even longer Instead, those averaging more like half a small apple a day lived longer; over the same time period, closer to 40 percent or so of them died. And those who ate one small apple or about a quarter of a large apple a day survived even longer. Why is that the case? It seems to be less the apple of one’s eye than the apple of one’s arteries. Even a fraction of an apple a day is associated with 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease. You may think that’s an obvious benefit since apples are fruits and fruits are healthy, but the effect was not found for pears, oranges, or bananas. Both of these studies were done on women, but a similar effect (with apples and onions) was found for men. We think it’s because of the flavonoids, naturally occurring phytonutrients concentrated in apples. As you can see below and at 2:02 in my video, they’re thought to improve artery function and lower blood pressure, leading to improvements in blood flow throughout the body and brain, thereby decreasing the risk of heart disease and strokes. You don’t know, though, until you put it to the test. When I first saw a paper on testing flavonoid-rich apples, I assumed they had selectively bred or genetically engineered a special apple. But, no. The high-flavonoid apple was just an apple with its peel, compared to the low-flavonoid apple, which was the exact same apple with its peel removed. After eating the apples, flavonoid levels in the bloodstream shot up over the next three hours in the unpeeled apple group, compared to the peeled group, as you can see below, and at 2:36 in my video. This coincided with significantly improved artery function in the unpeeled apple group compared to the peeled one. The researchers concluded that “the lower risk of CVD [cardiovascular disease] with higher apple consumption is most likely due to the high concentration of ﬂavonoids in the skin which improve endothelial [arterial] function”—though, it could be anything in the peel. All we know is that apple peels are particularly good for us, improving artery function and lowering blood pressure. Even compared to spinach? As you can see in the graph below and at 3:14 in my video, if you give someone about three-quarters of a cup of cooked spinach, their blood pressure drops within two to three hours. If you instead eat an apple with some extra peel thrown in, you get a similar effect. The researchers concluded that apples and spinach almost immediately improve artery function and lower blood pressure. Researchers concluded that apples and spinach almost immediately improve artery function and lower blood pressure What’s nice about these results is that we’re talking about whole foods, not some supplement or extract. So, easily, “this could be translated into a natural and low-cost method of reducing the cardiovascular risk profile of the general population.” For more about apples, see the topic page and check out the related videos below. What about dried apples? See Dried Apples vs. Cholesterol. What about apple cider vinegar? Check out Flashback Friday: Does Apple Cider Vinegar Help with Weight Loss?. And what about apples going head-to-head with açai berries? See The Antioxidant Effects of Açai vs. Apples. Key Takeaways Women eating one apple a day had a 35 percent lower risk of dying from all causes (compared with women with low apple consumption) and a 20 percent lower risk after eating one or two apples a week. Women consuming even a fraction of a single apple a day had 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease. This effect was not found for pears, oranges, or bananas. A similar effect was found for men eating apples and onions. It’s thought that the flavonoids, naturally occurring phytonutrients in apples, improve artery function and lower blood pressure, thereby decreasing heart disease and stroke risks. When testing flavonoid-rich apples, researchers compared the effects of eating apples with their peels on versus removed. Eating unpeeled apples resulted in higher flavonoid levels in the bloodstream and significantly improved artery function, compared to eating apples without their skins. Consuming spinach, like apples with their peels, almost immediately improves artery function and lowers blood pressure. To read the original article click here.

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Indian Spice Cuts Dementia Risk by 40%

The AHA! Team — Mon, 13 May 2024 08:01:26 +0000

Al Sears, MD, CNS – By age 60, you have a 50/50 chance of having a clinically enlarged prostate. And it only gets worse every year. When your prostate isn’t functioning properly, it’s hard to enjoy life. There is a new study from Harvard University that demonstrates the power of special plant compounds called flavonoids. It reinforces the advice I’ve been giving my patients for more than 30 years… Increasing your intake of specific nutrients can head off – and even reverse – early signs of memory loss. The Harvard researchers came to this conclusion after tracking the dietary habits and cognitive outcomes of 78,000 study participants for 20 years. They found that those with a high intake of certain flavonoids were almost 40% less likely to experience cognitive decline.1 While it’s not entirely clear how flavonoids protect your memories, researchers believe the antioxidant and anti-inflammatory properties of these plant metabolites are in play. But what is clear is that dementia and other forms of cognitive decline are not due to the “Alzheimer’s gene” (APOE-e4) or any other aspect of your DNA. It’s another strong indication genes aren’t to blame for the 110% increase in Alzheimer’s that’s projected to happen by 2050. As a regular reader, you know Big Agra’s endless production of processed carbs is the key cause of Alzheimer’s. Our bodies simply weren’t designed for the industrial, grain-based foods modern humans eat. This starchy diet touches off an inevitable cascade of insulin resistance, inflammation, weight gain, and cellular damage. And it’s one reason a growing number of researchers are beginning to refer to Alzheimer’s as “type 3 diabetes.”2 But I see a bright side to the Harvard study. It supports the message I’ve been sharing with my patients for years now… With the right nutrients, you CAN protect yourself from this terrible disease. Why Your Brain Wants You to “Eat the Rainbow” I encourage my patients to “eat the rainbow.” Flavonoids give fruits and vegetables their bright, rainbow-like colors. Think of red and green peppers, purple grapes, blackberries, strawberries, blueberries, carrots, oranges, grapefruit, and so forth. Other food sources of flavonoids include onions, celery, artichokes, and broccoli – as well as spices like parsley and oregano. But given the increasingly alien environment we live in, there’s one brain-protective flavonoid that stands above the rest. And I recommend all my patients include it in their diet. I’m talking about curcumin. Curcumin is the bright compound that gives turmeric it’s unique golden color. Studies show it contributes to significant memory improvement and stronger cognitive function. Turmeric is the ingredient that gives curry its savory, earthy taste. It’s a member of the ginger family. Some researchers believe the heavy curry consumption in rural India explains the low incidence of dementia there. It’s only about a third of the rate seen in Europe and the United States.3 Protect Your Brain with Indian Curry My family loves to make curry. Here’s one of our favorite recipes: Ingredients: 1 teaspoon coconut oil 4 boneless chicken thighs, cut into small pieces 2 cups diced yellow onion 2 cloves garlic, minced 2 tablespoons fresh ginger 6 two-inches pieces of fresh turmeric root, peeled and grated 1 1/2 teaspoons ground cumin 1 teaspoon ground coriander 1/2 teaspoon ground cardamom 1 can (13.6) ounces of coconut milk 1 cup chicken stock 1/2 teaspoon garam masala 4 cups cubed butternut squash 1 tablespoon lime juice Instructions: Sauté chicken in coconut oil until cooked, then remove and set aside. Sauté the onion until it begins to soften. Then add ginger and garlic. Add remaining spices and cook for about 30 seconds. Add the butternut squash, coconut milk, and broth. Simmer for 15 minutes. Add salt to taste along with freshly squeezed lime juice. Add chicken and serve. To Your Good Health, Al Sears, MD, CNS References: 1. Yeh, Tian-Shin, et al. “Long-term dietary flavonoid intake and subjective cognitive decline in US men and women.” Neurology. 2021 Sept;97(10):e1041 – e1056. 2. de la Monte S, and Wands R. “Alzheimer’s disease is type 3 diabetes: Evidence reviewed.” J Diabetes Sci Technol. 2008 Nov; 2(6): 1101–1113. 3. Chandra V, et al. “Incidence of Alzheimer’s disease in a rural community in India: The Indo-US Study.” Neurology. 2001 Sep 25;57(6):985-9. To read the original article click here.

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Unexpected Allergy RELIEF from a Common Plant Compound

AHA Publisher — Wed, 31 Aug 2022 07:00:38 +0000

Lori Alton via NaturalHealth365 – According to the Centers for Disease Control and Prevention, over 19 million adults in the United States have been diagnosed with allergic rhinitis in the past year alone. Also known as hay fever and seasonal allergies, allergic rhinitis causes a host of troublesome symptoms that can include congestion, sneezing, coughing, headache and itching, and watery eyes. While Western medicine attempts to treat hay fever with antihistamines, these drugs can cause unwanted side effects – including drowsiness, dizziness, and rapid heart rate. A recent University of Michigan study on quercetin benefits shows that this flavonoid, which is found in fruits and vegetables, can safely support lung function. Other research has showcased its allergy-easing effects. Let’s look at some of the most compelling benefits of quercetin. Benefits of Quercetin Include Potent Antioxidant and Anti-Inflammatory Effects The health-promoting benefits of flavonoids such as quercetin have long been known to scientists. Two decades ago, in groundbreaking research published in the American Journal of Clinical Nutrition, researchers identified flavonoids as effective antioxidants that could protect against chronic illnesses. In animal, cell, and clinical studies, quercetin has been shown to decrease inflammation and scavenge harmful free radicals, thereby reducing disease-causing oxidative damage. In addition, one study showed that quercetin supplementation decreased markers of oxidative stress and inflammation in patients with a chronic lung disease known as pulmonary sarcoidosis. In a 2020 clinical trial published in BMJ Open Respiratory Research, scientists evaluated the effects of supplementary quercetin on chronic obstructive pulmonary disease (COPD), a blanket term for a group of diseases that cause breathing problems. Participants with COPD were given supplementary quercetin for a week – with researchers concluding that the flavonoid was effective in reducing oxidative stress and lung inflammation. One of the primary goals of the study was to evaluate the safety of quercetin – and there was great news in that department. The team reported that the treatment was well-tolerated, with participants reporting no serious adverse events. Of course, it’s not only individuals with COPD that can benefit from quercetin. This non-toxic natural compound is proving its merits as a natural intervention to ease allergy discomfort. Quercetin Supports Healthy Lung Function, Studies Suggest One of quercetin’s “superpowers” is its ability to help stabilize cells that release histamine in the body. In other words, quercetin can function as a natural antihistamine. According to family medicine physician Jaclyn Tolentino, D.O., quercetin may help to reduce allergy symptoms such as runny nose, watery eyes, and swelling of the face and lips – minus the drying or sedating effects associated with pharmaceutical antihistamines. In addition, quercetin-rich diets are associated with a lower incidence of asthma, which currently affects 8.4 percent of American adults. In a review involving over 10,000 participants published in the American Journal of Clinical Nutrition, the investigators found that the risk of asthma was reduced by an eye-opening 24 percent with a high-quercetin diet. (The scientists also found health-sustaining benefits for the flavonoids naringenin, hesperidin, and kaempferol. This trio of antioxidant compounds tends to be found alongside quercetin in fruits and vegetables, so eating these healthy foods is a win/win for your health.) Incidentally, in a separate study, 12 weeks of quercetin supplementation reduced the risk of upper respiratory infections in healthy adults. (Not only does quercetin reduce the risk of developing certain diseases, but it appears to help healthy people stay that way!) Quercetin Benefits Heart Health Population studies show that people who eat diets high in flavonoids – such as quercetin, resveratrol, and catechin – have healthier levels of cholesterol. And preliminary studies have suggested that quercetin may reduce blood pressure and blood sugar in obese and overweight participants. Quercetin has also been found to improve cardiovascular health by inhibiting platelet aggregation – the tendency of blood to form dangerous clots. So, it’s really not surprising that the AJCN study showing asthma reduction from quercetin also showed that high-quercetin diets decreased the risk of death from ischemic heart disease. Clearly, supporting heart health is among the many benefits of quercetin. Boost Quercetin Intake with Organic Fruits and Vegetables Good dietary sources of quercetin include black and green tea, berries, cherries, tomatoes, onions, leafy green vegetables, cruciferous vegetables, peppers, beans, and apples. (Pro tip: Red apples are a better source than green apples, so – when it comes to quercetin content – a Red Delicious decisively beats a Granny Smith. And, don’t even think of peeling that apple. Most of its quercetin is found in the skin). When it comes to quercetin content, organic produce is the way to go. A recent study published in the Journal of Agricultural and Food Chemistry showed that organic tomatoes contained a stunning 79 percent more than those that were conventionally grown. Quercetin is available in supplementary form, sometimes packaged with bromelain (an anti-inflammatory enzyme found in pineapples) and vitamin C to increase bioavailability. Natural healers typically recommend quercetin amounts of 500 mg to 1,000 mg a day – but check first with your integrative doctor before supplementing. As a growing body of research shows, quercetin is emerging as a potent natural antioxidant that can support respiratory function and help to combat allergies. It’s just one more evidence-based reason to eat your (preferably organic) fruits and veggies! Sources for this article include: WomensHealthMag.com CDC.gov CDC.gov NIH.gov Healthline.com NIH.gov To read the original article click here.

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Fruit-Veggie Dietary Supplement Could Keep Covid at Bay

AHA Publisher — Mon, 18 Apr 2022 07:43:51 +0000

Diana Bletter via Israel21c – Will dietary supplements become the new weapon against Covid-19? The answer may be yes, according to scientists from Tel Aviv University. In Pharmaceuticals, professors Ehud Gazit, Eran Bacharach and Daniel Segal reported on their lab experiment using a dietary supplement containing zinc, copper and flavonoids, the polyphenolic compounds found in fruits and vegetables like cashews, pumpkin, peas and beets. The scientists, including PhD students Topaz Kreiser and Dor Zaguri and other researchers, found that the supplement could enhance immunity to viral infections like Covid-19 as well as the flu and other winter illnesses. Viruses like Covid-19 are rapidly changing, the scientists said. They decided to develop active vaccines made of safe dietary supplements that would reduce the viral load in the body and cut down contagion. Segal said there was a “50-95% decrease in the genomic replication of various groups of RNA viruses” using the treatment. Gazit, who also heads TAU’s Blavatnik Center for Drug Discovery, said that scientists “have known for years that food supplements containing zinc can enhance immunity to severe, viral, and chronic infections.” The researchers added copper to prevent an ionic imbalance and improve the treatment’s effectiveness. The researchers conducted the experiment in vitro (in the lab) and hope to do clinical trials in humans. Because these supplements are safe and natural and can be bought over the counter, the scientists decided to announce the findings to the public before doing clinical trials. “We believe that the product can serve as a supplementary treatment to enhance the effect of existing antiviral vaccines and medications,” Bacharah said. To read the original article click here.

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New Scientific Review: Broccoli Compounds Act Against Cancer, but Western Medicine Ignores Its Benefits

AHA Publisher — Tue, 14 Dec 2021 08:00:18 +0000

Lori Alton via NaturalHealth365 – For almost three decades, forward-thinking scientists have been investigating the potential of sulforaphane – found in cruciferous vegetables such as broccoli and Brussels sprouts – to combat cancer. In a new review published in Frontiers in Nutrition, the authors evaluated sulforaphane research while shedding light on the multiple mechanisms through which this potent natural compound targets cancer cells. Yet, despite very promising results, the team noted there has been a delay in Western medicine’s acceptance of the therapeutic potential of sulforaphane. Why are conventional oncologists “dragging their feet” on this?! Let’s see what the research reveals. Preliminary Studies Showcase Anticancer Effects of Sulforaphane in Broccoli Cell and animal studies have shown that sulforaphane has anticancer effects, with the ability to cause apoptosis, or pre-programmed “suicide,” in cancer cells. Sulforaphane has also been shown to inhibit the ability of cancer to invade other cells and to slow the progression of lesions into malignant tumors. (As it turns out, sulforaphane has the capacity to inhibit angiogenesis, the formation of new blood vessels carrying oxygen and nutrients to tumors). Research has shown that a high dietary intake of cruciferous vegetables – such as broccoli, kale, cabbage, and Brussels sprouts – is associated with a lower risk of cancers. And, a recent (2020) review of clinical studies indicates that cruciferous vegetables rich in sulforaphane may reduce the risk of breast cancer. And, according to the U.S. Centers for Disease Control and Prevention, breast cancer currently claims the lives of over 42,000 women a year in the United States. No doubt, more women need to hear about the health benefits of cruciferous vegetables. Hope Against a Lethal Disease: Sulforaphane in Broccoli Inhibits Triple-Negative Breast Cancer Cells, While Potentially Setting the Stage for Treatment Triple-negative breast cancer is among the deadliest of all breast cancers – and there are currently no effective therapies. However, researchers say that sulforaphane works against the signaling pathways needed for the development and metastasis of this type of cancer. A 2019 study published in Cancer Prevention Research revealed that sulforaphane suppressed the growth and tumorsphere formation of triple-negative breast cancer stem cells, both in vitro (in test tubes) and in vivo (in living creatures). One of the reasons for the virulence of triple-negative breast cancers is that the cells don’t have the receptors that allow effective treatments to be given. But, a meta-analysis of studies found that sulforaphane – along with epigallocatechin gallate, a flavonoid found in green tea – restored estrogen receptors in triple-negative breast cancer cells, thereby potentially “opening the door” for treatment! And, the encouraging research is not limited to breast cancer. In a study published in Oncotarget – Peer-Reviewed Oncology and Cancer Research, scientists found that sulforaphane significantly inhibited thyroid cancer cell proliferation as well – leading them to label it a “potentially effective antitumor agent.“ Bureaucratic Obstacles and “Red Tape” Have Slowed Sulforaphane Research In the Frontiers of Nutrition review, the authors discussed the delay in sulforaphane’s acceptance as a cancer treatment – along with the delay in the acceptance of cruciferous vegetables as a preventive, and possibly therapeutic, intervention. Until the beginning of the 21st century, pure sulforaphane – which was used in many of the studies – was considered a drug by the Food and Drug Administration, meaning trials had to be strictly regulated. In addition, while sulforaphane had obvious anticancer effects, it was difficult for researchers to “tease out” exactly which other nutrients in cruciferous vegetables (such as flavonoids, anthocyanins, carotenoids, fiber, vitamins, and minerals) might be acting against cancer as well. As if that doesn’t make the research tricky enough, cruciferous vegetables contain varying amounts of glucoraphanin and other anticancer constituents – depending on the species, temperature, time of harvest, light, and soil. Calling the current therapeutic use of plant compounds “woefully inadequate,” the team suggested supporting health and preventing disease through the promotion and marketing of “healthy diets rich in fresh fruits and vegetables.” They also called for more research to explore the effects of sulforaphane. Good News: Sulforaphane Precursors Help Absorbability Three decades of research have illustrated the cancer-fighting abilities of sulforaphane. However, experts point out that you can’t just “pop a pill” of this compound – as stomach acids would quickly destroy it. So, how do we get this precious anticancer molecule into our bodies? Researchers say this requires the use of a “precursor” known as glucoraphanin, which is converted to sulforaphane in the digestive tract. And, one more “player”- an enzyme known as myrosinase – is needed. This natural plant chemical activates sulforaphane upon being ripped, cut, or chewed. While mature broccoli lack sulforaphane-boosting power, fresh, raw broccoli sprouts possess a much greater ability than mature florets to boost blood levels. (We’re talking 10 to 100 times more!) But: food-borne pathogens are sometimes found in broccoli sprouts, causing many natural health experts to warn that they require extensive decontamination before they can be eaten. Fortunately, supplementary glucoraphanin and myrosinase are available in enteric caplets, which are coated to avoid stomach acids. Before supplementing, however, consult your integrative doctor or health coach for guidance. Of course – despite their limitations in raising sulforaphane levels – cruciferous vegetables have consistently been linked with lower cancer rates, as well as with other health benefits. Eating generous amounts of these vegetables should be part of your daily health routine. Unfortunately, conventionally-trained nutrition “experts” barely acknowledges the existence of plant chemicals – and physician training includes almost no nutrition education. The reviewers would clearly like to see this situation change – and called for a complete “reinvention of the country’s healthcare,” with phytochemicals, such as sulforaphane, at the forefront. Let’s see if anyone is listening. Sources for this article include: LifeExtension.com NIH.gov NIH.gov CDC.gov To read the original article click here.

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Gut Bacteria and Flavonoid-Rich Foods Are Linked and Improve Blood Pressure Levels

AHA Publisher — Tue, 24 Aug 2021 07:00:10 +0000

American Heart Association (AHA) via Newswise – Flavonoid-rich foods, including berries, apples, pears and wine, appear to have a positive effect on blood pressure levels, an association that is partially explained by characteristics of the gut microbiome, according to new research published today in Hypertension, an American Heart Association journal. “Our gut microbiome plays a key role in metabolizing flavonoids to enhance their cardioprotective effects, and this study provides evidence to suggest these blood pressure-lowering effects are achievable with simple changes to the daily diet,” said lead investigator of the study Aedín Cassidy, Ph.D., chair and professor in nutrition and preventive medicine at the Institute for Global Food Security at Queen’s University in Belfast, Northern Ireland. Flavonoids are compounds found naturally in fruits, vegetables and plant-based foods such as tea, chocolate and wine, and have been shown in previous research to offer a variety of health benefits to the body. Flavonoids are broken down by the body’s gut microbiome—the bacteria found in the digestive tract. Recent studies found a link between gut microbiota, the microorganisms in the human digestive tract, and cardiovascular disease (CVD), which is the leading cause of death worldwide. Gut microbiota is highly variable between individuals, and there are reported differences in gut microbial compositions among people with and without CVD. With increased research suggesting flavonoids may reduce heart disease risk, this study assessed the role of the gut microbiome on the process. Researchers examined the association between eating flavonoid-rich foods with blood pressure and gut microbiome diversity. The study also investigated how much variance within the gut microbiome could explain the association between intake of flavonoid-rich foods and blood pressure. A group of 904 adults between the ages of 25 and 82, 57% men from Germany’s PopGen biobank were recruited for this study. (The PopGen biobank includes participants from a network of seven biobanks in Northern Germany.) Researchers evaluated the participants’ food intake, gut microbiome and blood pressure levels together with other clinical and molecular phenotyping at regular follow-up examinations. Participants’ intake of flavonoid-rich foods during the previous year was calculated from a self-reported food questionnaire detailing the frequency and quantity eaten of 112 foods. Flavonoid values were assigned to foods according to United States Department of Agriculture data on flavonoid content in food. Gut microbiome for participants was assessed by fecal bacterial DNA extracted from stool samples. After an overnight fast, participants’ blood pressure levels were measured three times in three-minute intervals after an initial five-minute rest period. Researchers also collected participants’ lifestyle information, including sex, age, smoking status, medication use and physical activity, as well as family history of coronary artery disease, the number of daily calories and fiber consumed, and each participant’s height and weight was measured to calculate BMI (body mass index). The analysis of regular flavonoid intake with gut microbiome and blood pressure levels found: Study participants who had the highest intake of flavonoid-rich foods, including berries, red wine, apples and pears, had lower systolic blood pressure levels, as well as greater diversity in their gut microbiome than the participants who consumed the lowest levels of flavonoid-rich foods. Up to 15.2% of the association between flavonoid-rich foods and systolic blood pressure could be explained by the diversity found in participants’ gut microbiome. Eating 1.6 servings of berries per day (one serving equals 80 grams, or 1 cup) was associated with an average reduction in systolic blood pressure levels of 4.1 mm Hg, and about 12% of the association was explained by gut microbiome factors. Drinking 2.8 glasses (125 ml of wine per glass) of red wine a week was associated with an average of 3.7 mm Hg lower systolic blood pressure level, of which 15% could be explained by the gut microbiome. “Our findings indicate future trials should look at participants according to metabolic profile in order to more accurately study the roles of metabolism and the gut microbiome in regulating the effects of flavonoids on blood pressure,” said Cassidy. “A better understanding of the highly individual variability of flavonoid metabolism could very well explain why some people have greater cardiovascular protection benefits from flavonoid-rich foods than others.” While this study suggests potential benefits to consuming red wine, the American Heart Association suggests that if you don’t drink alcohol already, you shouldn’t start. If you do drink, talk with your doctor about the benefits and risks of consuming alcohol in moderation. According to a statement on dietary health by the American Heart Association, alcohol intake can be a component of a healthy diet if consumed in moderation (no more than one alcoholic drink per day for women and 2 alcohol drinks per day for men) and only by nonpregnant women and adults when there is no risk to existing health conditions, medication-alcohol interaction, or personal safety and work situations. The authors note that participants for the study were from the general population, and the participants were unaware of the hypothesis. However, residual or unmeasured confounding factors (such as other health conditions or genetics) can lead to bias, thus these findings cannot prove a direct cause and effect, although the researchers did conduct a detailed adjustment in their analyses for a wide range of diet and lifestyle factors. The authors noted the focus of this study was on specific foods rich in flavonoids, not all food and beverages with flavonoids. To read the original article click here.

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Study: Adding Color to Your Plate May Lower Risk of Cognitive Decline

AHA Publisher — Mon, 02 Aug 2021 07:19:11 +0000

American Academy of Neurology (AAN) via Newswise – A new study shows that people who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers and apples may have a 20% lower risk of cognitive decline. The research is published in the July 28, 2021, online issue of Neurology®, the medical journal of the American Academy of Neurology. The study looked at several types of flavonoids, and found that flavones and anthocyanins may have the most protective effect. Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is thought that having too few antioxidants may play a role in cognitive decline as you age. “There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said study author Walter Willett, MD, DrPH, of Harvard University in Boston, Mass. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.” The study looked at 49,493 women with an average age of 48 and 27,842 men with an average age of 51 at the start of the study. Over 20 years of follow up, people completed several questionnaires about how often they ate various foods. Their intake of different types of flavonoids was calculated by multiplying the flavonoid content of each food by its frequency. Study participants evaluated their own cognitive abilities twice during the study, using questions like, “Do you have more trouble than usual remembering recent events?” and “Do you have more trouble than usual remembering a short list of items?” This assessment captures early memory problems when people’s memory has worsened enough for them to notice, but not necessarily enough to be detected on a screening test. The people in the group that represented the highest 20% of flavonoid consumers, on average, had about 600 milligrams (mg) in their diets each day, compared to the people in the lowest 20% of flavonoid consumers, who had about 150 mg in their diets each day. Strawberries, for example, have about 180 mg of flavonoids per 100 gram serving, while apples have about 113. After adjusting for factors like age and total caloric intake, people who consumed more flavonoids in their diets reported lower risk of cognitive decline. The group of highest flavonoid consumers had 20% less risk of self-reported cognitive decline than the people in the lowest group. Researchers also looked at individual flavonoids. Flavones, found in some spices and yellow or orange fruits and vegetables, had the strongest protective qualities, and were associated with a 38% reduction in risk of cognitive decline, which is the equivalent of being three to four years younger in age. Peppers have about 5 mg of flavones per 100 gram serving. Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24% reduced risk of cognitive decline. Blueberries have about 164 mg of anthocyanins per 100 gram serving. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” Willett said. “While it is possible other phytochemicals are at work here, a colorful diet rich in flavonoids—and specifically flavones and anthocyanins—seems to be a good bet for promoting long-term brain health. And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago, or if they started incorporating them more recently.” A limitation of the study is that participants reported on their diets and may not recall perfectly what they ate or how much. The study was supported by the National Institutes of Health. To read the original article click here.

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Lower Your Stress, Depression, and Even Inflammation by Eating THIS Delicious Treat

AHA Publisher — Thu, 06 May 2021 07:00:45 +0000

Sara Middleton via NaturalHealth365 – Dark chocolate is one of those foods that tends to go through a revolving door in the media. In one news cycle, we’re told dark chocolate isn’t a health food and is so high in calories that it should be avoided. In the next news cycle, we hear that dark chocolate actually comes with many notable health benefits. So, which is it? The truth is, dark chocolate is generally considered to be beneficial for your physical and even mental well-being — provided you consume it in moderation. And while you don’t have to eat dark chocolate to live a healthy lifestyle, there are a few tips that will help you figure out how to choose the right dark chocolate brand if you want to add this sweet treat to your weekly diet. Mounting Evidence Suggests Dark Chocolate Offers Multiple Health Benefits Dark chocolate contains a high number of many healthy compounds, including antioxidants called flavonoids, as well as minerals like magnesium, zinc, and even iron. Many researchers suspect that these healthy nutrients are what give dark chocolate its impressive list of health benefits. Here are just a few of the most recent findings: A 2019 study involving more than 13,000 participants found that people who eat dark chocolate are less likely to be depressed. The researchers, who published their data in the peer-reviewed journal Depression and Anxiety,controlled for confounding factors like weight, marital status, ethnicity, education, household income, physical activity, smoking, and chronic health problems and still found this surprising correlation between dark chocolate and mood. Research out of Loma Linda University in California and presented at the Experimental Biology 2018 annual meeting showed that dark chocolate also has beneficial effects on a person’s memory, inflammation levels, and immune system (in addition to mood). A 2017 review published in Frontiers in Immunology found that consuming dark chocolate may have beneficial effects on blood pressure, at least in older individuals and people at higher risk of cardiovascular disease. Surprisingly, some research has found that consuming dark chocolate may improve a person’s fasting blood sugar levels and “healthy” HDL cholesterol. Overwhelmed by Choice? Here Are Some Tips on How to Pick the Best Dark Chocolate If you want to enjoy some dark chocolate in your weekly diet, here are a few things to look for: Cocoa percentage: Make sure it contains at least 70% cocoa or more Sustainability and quality: If your budget and availability allow, opt for fair-trade and organic dark chocolate since this may support sustainable and ethical food practices and reduce your exposure to pesticides Non-alkalized chocolate: “Dutching” or alkalization is a process used by some manufacturers to reduce dark chocolate’s bitter flavor, but research suggests this can reduce the number of healthy antioxidants left over As for how much dark chocolate you need to eat to gain its noted health benefits, there’s no specific amount. Many studies investigating dark chocolate consumption use between 20 and 30 grams (around 1 ounce) per day. In addition, here’s a “pro tip:” Let the small piece of chocolate melt in your mouth. Don’t chew it for a longer lasting, more satisfying result. Remember, going over that (small) amount by too much may start to negate the health benefits simply because you end up consuming too much of a good thing. So, pay attention to portion sizes, but feel free to enjoy! Sources for this article include: Sciencedaily.com Sciencedaily.com Medicalnewstoday.com Healthline.com NIH.gov NIH.gov NIH.gov Wiley.com FASEbj.org To read the original article click here. For more articles from NaturalHealth365 click here.

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“It’s in the Diet:” How to LOWER the Risk of Cancer Cell Growth and Brain Damage

AHA Publisher — Tue, 24 Nov 2020 08:00:16 +0000

Lori Alton via NaturalHealth365 – Cancer – second only to heart disease as a leading cause of death in the United States – claimed over 600,000 lives in 2019 alone. And Alzheimer’s disease, now the sixth leading cause of death, currently affects over 5 million Americans – a number that the Alzheimer’s Association predicts will skyrocket as the population ages, potentially tripling by the year 2050. While these statistics are bleak (conventionally speaking), we are not helpless in the face of these two dreadful health conditions. In fact, scientific research supports the ability of a plant-based diet to help alleviate and even prevent both cancer cell growth and brain damage. For example, blueberries – rich in disease-fighting flavonoids called anthocyanins – could be one of the most useful weapons in this defensive natural arsenal. Let’s take a closer look at the amazing actions of anthocyanins – and the powerful health benefits of blueberries. Discover how blueberries can LOWER the risk of brain damage Mild cognitive impairment (MCI), characterized by minor problems with memory, language, thinking or judgment, is a common consequence of aging. The American Academy of Neurology estimates that MCI is present in about 8 percent of people, as early as age 65 to 69. However, in some cases, mild cognitive impairment precedes much more serious conditions, such as Alzheimer’s disease or other forms of dementia. And, experts generally agree that higher flavonoid intake, through dietary consumption of fresh fruits and vegetables, is associated with less cognitive impairment over a ten-year period in healthy adults. In one peer-reviewed study, scientists unequivocally stated that “cognitive function is better preserved in healthy older adults with a diet rich in plant-based foods.” In a relatively recent (2017) study conducted at University of Exeter, researchers wanted to see how blueberries, specifically, fit into the picture. Blueberries, like all intensely-colored fruits and vegetables, are particularly rich in anthocyanins, a group of plant pigments which includes the compounds cyanidin and delphinidin. If “delphinidin” brings to mind the flowers known as “delphiniums,” give yourself points for intuition. Delphinidin is indeed responsible for the beautiful blue coloration of these blooms. This is how they went about it. A group of healthy volunteers aged 65 to 77 was divided into two subgroups. One group drank 30 ml a day of concentrated blueberry juice for twelve weeks, while the other group received a placebo. The blueberry juice, which contained 387 mg of anthocyanins, was the equivalent of roughly 230 grams – about a cup and a half – of fresh blueberries a day. Pre- and post-study, participants took cognitive tests which evaluated psychomotor function, visual processing, executive function, verbal memory and working memory. Meanwhile, MRI scanners monitored their brain function and brain blood flow. The researchers also measured biomarkers of inflammation and oxidative stress. Study leader Dr. Joanna Bowtell, head of Sport and Health Sciences at the University, noted that 12 weeks of drinking concentrated blueberry juice improved cognitive function, blood flow to the brain and brain activation in older adults. The blueberry juice’s beneficial effects were particularly associated with cognitive processes such as memory and executive function, which tend to deteriorate with age. The researchers speculated that the anthocyanins could increase antioxidant activity and promote the availability of beneficial nitric oxide – thereby reducing oxidative stress, improving vascular capacity and reducing inflammation in the brain. Key health point: It’s never too late to benefit from blueberries If you are an older adult already affected by mild cognitive decline – a slight, age-related slippage of mental capabilities coupled with an increasing number of “senior moments” and “memory glitches” – don’t stress. Blueberries may still be able to help! An encouraging study showed that 12 weeks of supplementation with wild blueberry juice (the antioxidant-rich “gold standard” of blueberry juice) improved memory function and word list recall in adults with mild cognitive impairment. Anthocyanins attack cancer on all fronts But, preserving cognitive function isn’t the only gift conferred by blueberries. In an extensive review published in the well-regarded British Journal of Pharmacology, the authors credited anthocyanins with antioxidant effects that could work against the development of cancer. Noting that “chronic inflammation is often a harbinger of a tumor,” the authors also highlighted anthocyanins’ anti-inflammatory capabilities as a weapon against cancer. Due to their high levels of folate, anthocyanins may also help prevent cancer-causing mutations in cell DNA. In addition, they stimulate apoptosis (the pre-programmed “suicide” of cancer cells) and prevent cancer cell proliferation – all without harming healthy cells. In one study, cyanidin (an anthocyanin found in good supply in blueberries) effectively inhibited the invasion and metastasis of breast cancer cells. Moreover, anthocyanins also inhibit angiogenesis, the growth of blood vessels needed to nourish new tumors. Finally, anthocyanins seem to help reverse drug resistance in cancer cells and increase their sensitivity to chemotherapy. Reap the benefits of blueberries with a daily bowl To really rack up the dietary anthocyanins, natural health experts advise opting for fresh, organic blueberries – with wild blueberries, the “high ringers” of antioxidant capacity, constituting the best choice of all. But, if fresh berries are too costly or inconvenient, no worries. Powdered blueberries and liquid extracts can also provide benefits. However, some experts advise avoiding frozen or cooked blueberries, as there is some disagreement over whether freezing and baking can reduce precious anthocyanins. Other anthocyanin-rich berry choices include blackberries, raspberries, bilberries and strawberries. If berries aren’t your “thing,” you can also obtain anthocyanins by eating red cabbage, black plums, Concord grapes, dark, tart cherries, and purple corn. In fact, here’s a sweet tidbit: anthocyanins are even found in cocoa! As if cancer – and dementia-fighting powers weren’t enough reason to include blueberries in your diet, these tasty, juicy little morsels are also packed with antioxidant vitamin C, disease-fighting manganese and beneficial dietary fiber. They can all help to lower blood pressure, discourage the development of type 2 diabetes, and combat obesity. And, at a modest 85 calories per cup, the benefits of blueberries can be enjoyed with minimal caloric investment. The scientific evidence is clear: When it comes to lowering the risk of cancer cell growth and brain damage … your first thought ought to be … “it’s in the diet.” Just because the answer may seem simple … doesn’t make it any less important. Sources for this article include: CDNSciencepub.com, NIH.gov, MedicalNewsToday.com, ClevelandClinic.org To read the original article click here. For more articles from NaturalHealth365 click here.

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