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10 Great Reasons to Love the Pomegranate

AHA Publisher — Fri, 03 Sep 2021 07:00:41 +0000

Abigail Klein Leichman via Israel21c – Coaxing the edible seeds out of a pomegranate is a popular how-to topic. Some swear by the whack-with-a-wooden-spoon method; others massage out those ruby-red arils in a bowl of water to keep things neat. Any way you choose to undertake this task, it’s worth your effort. And not only because the juicy seeds add visual flair and a sweet-tart pop to a variety of dishes. The main reason it’s worth risking stained fingers and countertops: Pomegranates have almost unbelievable healing and health-protective properties. The regal-looking fruit ripens on Israeli trees just in time for the Jewish New Year, Rosh Hashana. Farms from north to south produce around 40,000 tons of fresh pomegranates every year, about half for export. You can use it as a pretty centerpiece and serve the juicy seeds for a nutritious cocktail of antioxidants, minerals and vitamins including C, E, K and B9 (folate). Here are 10 reasons to put pomegranates on your plate. 1. Pomegranates protect your cardiovascular system Prof. Michael Aviram from Haifa’s Rambam Medical Center was the first to discover that powerful flavonoid antioxidants in pomegranates help prevent atherosclerosis (hardening of the arteries), the leading cause of cardiovascular disease. He also found that drinking pomegranate juice for a year reduced study participants’ systolic blood pressure by 12 percent. (If you are on blood pressure and cholesterol medications like statins, consult your doctor before drinking pomegranate juice.) 2. Pomegranates vs. diabetes Another study led by Aviram showed that pomegranate juice may be beneficial for people with diabetes because its natural sugar isn’t “free” but is firmly attached to its antioxidants and therefore does not cause blood sugar to spike. This feature may help decrease insulin resistance and lower blood sugar. This could be why pomegranates have long been used as a remedy for diabetes in the Middle East and India. 3. Pomegranates protect your brain Israeli pomegranate-sourced punicic acid is the active ingredient in GranaGard, a brain-protective food supplement invented by experimental neurologist Ruth Gabizon from Hadassah-Hebrew University Medical Center in Jerusalem, and Hebrew University nanotechnology expert Shlomo Magdassi. An Israeli study last year proved GranaGard significantly improved cognitive function in multiple sclerosis patients experiencing cognitive difficulties associated with the disease. While nerve cell damage is irreversible, GranaGard seems to prevent or slow neurodegeneration and reduce symptoms caused by neurodegenerative diseases or aging. 4. Pomegranates keep you looking young In Chinese medicine, pomegranate juice is a longevity treatment. The secret here is probably the fruit’s punicic acid, a rare omega-5 conjugated fatty acid that has been shown to improve skin tone and elasticity. Clinical studies suggest that by eating pomegranate, or by using skin care products that include it, pomegranate extracts protect skin from UV damage, lessen sun-induced “age spots” and reduce symptoms of inflammatory skin conditions such as acne and eczema. Israeli natural beauty company, Shavit, has a whole range of products infused with pomegranate extracts. 5. Pomegranates protect unborn babies Infection, inflammation, or a combination of both, in a mother’s womb can lead to neurological damage in her baby. Researchers from Rambam Medical Center and Technion – Israel Institute of Technology found that drinking pomegranate juice during pregnancy can reduce the risk of inflammation in the womb and inflammation-induced fetal brain injury. Once again, this effect is due to the fruit’s strong antioxidant and anti-inflammatory properties. “This is the first study of its kind aiming to understand how to use the pomegranate, which has known health benefits, to prevent a problem that, under certain conditions, passes from mother to child,” said co-author Zeev Wiener, chief of OB/GYN at Rambam. 6. Pomegranates protect your teeth A dental study in India showed that rinsing the mouth with pomegranate juice decreased colony-forming units of dental plaque microorganisms by 32 percent. This indicates that pomegranates could help prevent tooth decay and gum disease. 7. Pomegranates may keep you trim Many studies have explored the effects of pomegranate extracts in fighting obesity. According to one such study, the fat-reduction effects are related to the fruit’s anthocyanins, tannins and strong antioxidants. 8. Pomegranates ease digestive ills Pomegranate seeds are known to alleviate a range of problems in the digestive tract, including stomachaches and hemorrhoids. Pomegranate rind tea helps treat diarrhea, dysentery, mouth sores and throat irritation. Pomegranate bark tea can rid the body of intestinal parasites. And pomegranate juice may be beneficial for people with inflammatory bowel diseases. 9. Pomegranates boost sports endurance and performance Various studies indicate that drinking pomegranate juiceenhances endurance, strength performance, and post-workout recovery due to its antioxidant and anti-inflammatory effects. It was found helpful in reducing muscle soreness and increasing blood flow in exercisers as well. 10. Pomegranates will get even better in the future The Israeli government’s Agricultural Research Organization-Volcani Center has been researching pomegranates for 40 years. Doron Holland, head of the Volcani Center’s Fruit Tree Sciences Unit, studies pomegranate metabolites and genetics, and uses his findings to breed (not genetically engineer) cultivars that can grow in desert conditions and produce fruit that matures earlier and has enhanced color and taste. “We are working hard on raising the nutritional value of pomegranates,” he tells ISRAEL21c. “Our work is focused on genetic control of metabolites with anti-inflammatory and anti-oxidant content.” While the scientists are busy working on that, here’s a pomegranate sorbet you can whip up today. To read the original article click here.

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Paleo Zucchini Brownies with Dark Chocolate Chips

AHA Publisher — Tue, 17 Aug 2021 07:00:59 +0000

Dr. Josh Axe, DC, DNM, CN – Sneaking vegetables into desserts — it’s really not just a good idea for children. Regardless of age, we can all benefit from finding ways to get more health-boosting veggies into our diets on a daily basis. These chocolate zucchini brownies make that wise goal a truly enjoyable experience. You may notice this recipe doesn’t contain any flour. That’s right — these are flourless, low-carb brownies. In addition, this low-carb brownie recipe can also create Paleo brownies as long as you use Paleo-friendly chocolate chips and unprocessed maple syrup. These zucchini brownies are the perfect healthy yet satisfying treat, and if you’re baking for people who aren’t normally vegetable fans, get ready to wow them with how you hide this nutritious squash so well. Key Ingredients This is one of the most delicious zucchini dessert recipes you’ll ever have, and that’s a good thing. Why should you want to get more zucchini in your diet? Well, there are actually a lot of reasons. First off, zucchini nutrition is impressive, especially when it comes to the heart-healthy mineral potassium. One cup of cooked zucchini provides just under 15 percent of most daily potassium needs. In addition to potassium, this squash is also high in vitamin C, vitamin B6, manganese, folate and vitamin K. Thanks to its low score on the glycemic index, zucchini is a very popular vegetable among individuals who are watching their weight or have blood sugar concerns. If you’re looking through Paleo-friendly recipes, don’t be surprised to see zucchini popping up here and there. Followers of the the Paleo diet also love this green squash because its loaded with vitamin B6, which helps the body break down and use dietary protein. In fact, the more protein you consume, the more B6 you should be consuming as well. Zucchini is also very easily digested since it is largely made up of water. Plus, it contains dietary fiber that can help bring natural constipation relief or prevent it in the first place. This low-carb brownie recipe contains a lot of different vital nutrients thanks to whole-food ingredients like zucchini, banana, egg and cacao powder. These brownies may not be zero-carb or no-carb brownies, but they certainly have less carbs and sugar than your typical brownies containing processed flour and sugar. How to Make Zucchini Brownies This Paleo zucchini brownies recipe is so easy to make. Before you get started, just make sure you have your oven preheated to 350 degrees Fahrenheit. You’ll also need to line an 8×8 baking pan with parchment paper. (Look for the unbleached kind so there’s no chlorine.) Shred the whole zucchini into a bowl. Take the shredded zucchini in your hands and squeeze. You’ll likely get a bit of liquid that needs to be drained off before moving on to the next step. Now it’s time to start adding all of the ingredients — minus the zucchini and chocolate chips — to a high-speed blender or food processor. The almond butter and cacao powder can go first. Next, add the maple syrup. Now, the eggs can go in. Last but not least, one ripe banana goes into the blender (or food processor). Mix up everything until well-combined. Transfer the batter to a medium-sized bowl. Stir in the shredded zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes or until a toothpick inserted into the center comes out clean. Allow zucchini brownies to cool for 15 minutes before cutting and serving. This Paleo chocolate zucchini brownies recipe typically makes 12 servings. Enjoy! Paleo Zucchini Brownies With Dark Chocolate Chips DESCRIPTION These zucchini brownies are a healthy, satisfying treat. If you’re baking for people who aren’t normally veggie fans, get ready to wow them. INGREDIENTS ½ cup almond butter 1 ripe banana 2 eggs ¼ cup maple syrup ¼ cup unsweetened cocoa or cacao powder 1 teaspoon vanilla extract ½ teaspoon baking soda 1 medium zucchini, shredded and squeezed of excess liquid** ¼ cup dark chocolate chips INSTRUCTIONS Preheat your oven to 350 F. Line an 8×8 baking pan with parchment paper and set aside. Add all the ingredients except for the zucchini and chocolate chips to a high-speed blender or food processor, mixing until well-combined. Transfer batter to a medium bowl and stir in the zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes, until a toothpick inserted into the center comes out clean. Allow to cool for 15 minutes before serving. To read the original article click here.

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The Surprising Link Between These Foods and Depression, Anxiety and Other Mental Health Issues

AHA Publisher — Mon, 14 Jun 2021 07:00:29 +0000

Lorie Johnson via CBN News – Macaroni and cheese, hot fudge sundaes and other comfort foods have become our go-to fixes during the pandemic to help brighten our days and soothe a lonely night. Unfortunately, what’s in these guilty pleasures can make blue moods and other mental health problems worse, not better, as researchers continue to discover a link between what we eat and how we feel. Mental Health Problems on the Rise The number of Americans seeking help for depression and anxiety skyrocketed 93-percent in 2020 compared to 2019. While some of that can be blamed on the COVID-19 impact, research shows mental illness has steadily increased for years. In fact, 40 million Americans deal with some mental health concern. That’s more than the populations of New York and Florida combined. These disorders make the list of the most common causes of death and disability. Suicide scores as a leading cause of death no matter the age group. Harvard Psychiatrist Uma Naidoo told CBN News, “We need to understand that the silent pandemic going on is one around mental illness – people feeling more depressed, more blue, not sleeping well, feeling extremely stressed and traumatized by everything that’s going on,” she said. It’s the Food Meanwhile, three out of four Americans are either overweight or obese – the highest level ever. As it turns out, there’s a link between the skyrocketing weight gain and the sharp increase in mental health problems, according to Naidoo and a growing number of mental health experts. The same foods that trigger weight gain can also lead to depression, anxiety, and other mental health issues. Dr. Naidoo founded and directs the first hospital-based Nutritional Psychiatry Service in the United States. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital while serving on the faculty at Harvard Medical School. She is the author of the book, This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. “The foods that we call comfort foods are actually discomfort for our brain,” she said. As a result, Dr. Naidoo is one of a growing number of psychiatrists and other mental health professionals using healthy foods to treat their patients. “Not that a person shouldn’t see their doctor and take medication if they need it,” she explained, “But we also can start today at the end of our fork by making healthier choices in how we eat.” The Gut-Brain Axis Dr. Naidoo says a healthy brain begins with a healthy gut. “Essentially the gut and brain,” she explained. “Even though they are in different parts of the body, they actually arise from the same cells in the embryo and they divide up and turn into these two organs, and then they remain connected throughout life.” That key connection, the gut-brain axis, is a two-way superhighway sending constant chemical messaging back and forth via the vagus nerve. The chemicals, for better or worse, are determined by the type of bacteria, good or bad, found in the gut. “When we’re feeding those microbes lots of sugary treats, lots of refined sugars, lots of soda, what unfortunately happens is the bad microbes get fed, and when they get fed sugary foods, they overcome the good microbes,” Dr. Naidoo said. Sugar Bad, Vegetables Good Several studies including MRI imaging that shows excessive sugar consumption makes depression and anxiety worse. Dr. Naidoo says processed foods are loaded with sugar, even those that don’t seem sweet. “Unfortunately things like French fries from fast-food restaurants are actually made with added sugar,” she said. “We don’t taste that, but they’re made to be hyper-palatable. So just be aware of hidden sugars.” Believe it or not, many fake sugars are just as bad for the gut or in some cases worse than real sugar. “Several of the artificial sweeteners, unfortunately, can drive anxiety, worsen depression and disrupt those gut microbes,” she said. Dr. Naidoo recommends adding colorful vegetables, like leafy greens to your menu, which contain folate. “Folate, when there’s a low level in the brain, actually can lead to depression,” she said. She advises her patients to load up on antioxidant-rich foods like blueberries and green tea. “We are combating oxidative stress,” she explained, “Which is really good, and much better for our mental well-being.” She tells her psychiatric patients to eat plenty of healthy fats like olive oil, avocados, and things like salmon and walnuts which contain high levels of Omega-3 fats. Not Just Depression and Anxiety Dr. Naidoo believes in addition to relieving depression and anxiety, that this approach can also have a positive impact on Post Traumatic Stress Disorder (PTSD), Obsessive-Compulsive Disorder (OCD), Attention Deficit Hyperactivity Disorder (ADHD), Schizophrenia, Bi-Polar Disorder and other mental health challenges. “It doesn’t exclude the use of medications when needed,” she explained, “but it provides individuals with additional tools in their tool kit to really uplift their mental health.” An added benefit is that a healthy diet can also increase a medication’s effectiveness. In her book, This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More, Dr. Naidoo lists specific foods that alleviate certain mental health problems. She also provides dozens of recipes that address specific mental health challenges. HERE ARE THREE OF THOSE RECIPES AS FEATURED ON THE 700 CLUB: Hearty Vegetable Soup – Fights Depression This soup has peas for magnesium, broccoli for iron, and sweet potatoes for vitamin A. It is low in saturated fat and high in fiber and antioxidants. Servings: 4 Prep Time: 15 minutes Cooking Time: 30 minutes Ingredients 2 Tablespoons olive oil 1 leek, sliced 1 clove garlic, finely chopped 1 cup fresh or frozen peas 2 cups fresh or frozen broccoli florets 1 sweet potato, unpeeled, cut into 1/2-inch pieces 1 Tablespoon kosher salt, plus more if needed 1 teaspoon black pepper, plus more if needed 1/2 teaspoon dried thyme 1/2 teaspoon dried parsley 4-6 cups hot vegetable stock or filtered water Fresh parsley, chopped (optional) Directions Heat the oil in a cast-iron Dutch oven on medium heat. Add the leek and garlic and sauté for 3-5 minutes, until the leek is soft and almost translucent. Add the peas, broccoli florets, sweet potato, salt, pepper, thyme, and dried parsley and allow to cook, stirring the mixture once or twice for 3-5 minutes. Once the vegetables appear partly cooked, add the vegetable stock. Partially cover, and allow the soup to simmer on medium for about 20 minutes. Season to taste with additional salt and pepper if desired, and garnish with fresh parsley, if desired. Mushroom and Spinach Frittata – Fights Anxiety (gluten-free, dairy-free) This easy-to-make frittata has mushrooms for a vitamin D boost and spinach for magnesium. You could save pieces for lunch for the next 2 days or save for up to 1 month in the freezer. Servings: 6 Prep Time: 10 minutes Cooking Time: 18 minutes Ingredients 5 whole eggs 1 cup almond milk 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1 1/2 teaspoons dried parsley 1 Tablespoon olive oil 1 cup spinach (fresh or frozen and thawed) 1 cup mushrooms, chopped Directions Preheat the oven to 300 degrees. Line a 9-inch round casserole dish with parchment paper. In a medium bowl whisk the eggs with the milk, salt, pepper and parsley and set aside. Heat the oil in a medium cast-iron pan over medium heat. If using frozen spinach, wrap in cheesecloth (or a clean dish towel or paper towel) and squeeze to remove the excess water. Sauté the spinach and mushrooms in the oil until the mushrooms are lightly brown, about 3 minutes. Allow to cool. Place the cooled mushroom-spinach mixture in the casserole dish. Pour the egg mixture over the vegetables, cover with foil and bake until the eggs are just set, 15-18 minutes. Ovens vary, so make sure the eggs are set before removing the frittata from the oven. Cut into 6 even pieces and serve. Chia Pudding Topped with Nuts and Berries – Fights Trauma (vegetarian, gluten-free, dairy-free) Chia pudding is a great way to start the day and doesn’t require any early-morning prep. Since it has to set in the fridge overnight, you can prepare it the night before and then eat on the go. Servings: 2 Prep Time: 10 minutes Ingredients 1/2 cup organic canned light coconut milk 1/2 teaspoon honey 1/2 teaspoon vanilla extract 1/4 teaspoon ground cinnamon 2 Tablespoons chia seeds Raspberries, blueberries, walnuts or other fruit Directions Pour the coconut milk into a mason jar and stir in the honey, vanilla, and cinnamon. Sprinkle the chia seeds on top. Screw the lid of the mason jar on and shake well so that the seeds mix with the milk. Chill overnight in the fridge. Serve topped with nuts and berries. To read the original article click here. For more articles from CBN News click here.

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Slash Your Risk of Cancer by Eating More of This Type of Fruit, According to Research

AHA Publisher — Thu, 17 Dec 2020 08:50:04 +0000

Sara Middleton via NaturalHealth365 – According to the American Cancer Society, 1 in 125 men and 1 in 417 women will be diagnosed with esophageal cancer. While smoking significantly increases the risk of this potentially deadly disease – which has a 5-year survival rate of less than 50 percent – even people who have never smoked can develop it, especially if they drink a lot of alcohol, have a family history, have chronic acid reflux, or have other recognized risk factors. While esophageal cancer accounts for just 1 percent of all U.S. cancer cases, you still might be wondering how to reduce your cancer risk for this and other conditions. The good news? Protecting your health might involve something as sweet (and delicious) as simply eating more citrus fruit. Eating citrus fruits may LOWER your risk of cancer by nearly 40 percent Eating more oranges, clementines, grapefruits, tangerines, and other citruses may “significantly reduce [your] risk of esophageal cancer,” concluded the authors of a 2015 meta-analysis published in the peer-reviewed journal Medicine. To come to this conclusion, the team of researchers assessed data from 19 studies looking at the link between esophageal cancer and intake of citrus fruits. By design, these studies (cohort and case-control) cannot be used to prove causation, but they are able to clarify the correlation between these two factors. Specifically, it was determined that there was a significantly reduced esophageal cancer risk in people who reported eating more citrus fruits. The researchers’ statistical analysis revealed an odds ratio of 0.63. Odds ratio is used to measure the relationship between exposure to a given variable (e.g., citrus intake) and a given outcome (esophageal cancer). In this case, an odds ratio of 0.63 means that the group who reported the highest level of citrus fruit intake had only 63% of the chances of developing esophageal cancer compared to people who report the lowest amount of citrus fruit. In other words, they were about 37 percent LESS likely to develop the deadly disease. This research is corroborated by plenty of other studies, by the way, including one paper published in Cancer Epidemiology, Biomarkers & Prevention which found that a high intake of green veggies in addition to citrus fruits was also cancer-protective. Citrus fruit has also been shown to reduce the risk of other types of cancer as well, including cancers of the prostate, breast, and pancreas. Here are 3 key cancer-fighting plant properties in citrus fruits, according to science Why is citrus so stellar for fighting cancer? Like other brightly colored plant foods (including green, yellow, orange, and red fruits and veggies), citrus fruits contain at least three bioactive compounds shown to offer health benefits. These include: Beta-carotene, a precursor to vitamin A and a powerful antioxidant that has also been shown to reduce the risk of a condition known as Barrett’s esophagus (precancerous damage to the lower portion of the esophagus, typically caused by chronic acid reflux) Vitamin C: A varsity-level immune supporter, vitamin C is involved in a number of physiological functions in the body and protects your cells against free radicals and inflammation Folate: an essential B vitamin, folate (or folic acid when in supplement form) is noted by the Academy of Nutrition and Dietieics as possibly protective against pancreatic, esophageal, and colorectal cancers, thanks in parts to its ability to make DNA and repair cells The takeaway: Add citrus fruits into your weekly dietary rotation! Enjoy as snacks or topped over green salads. Sources for this article include: NIH.gov, NIH.gov, NIH.gov, Acacemic.oup.com, Cancer.net, Cancer.org, Cancer.org, Myfooddata.com, UW.edu, MSKCC.org, Oncologynutrition.org To read the original article click here. For more articles from NaturalHealth365 click here.

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Diet and Folic Acid Can Influence Pregnancy Outcomes

AHA Publisher — Wed, 09 Dec 2020 08:00:48 +0000

Flinders University via News-Medical Net – Healthy dietary choices are not only important for expectant mothers during the early months of pregnancy but equally important in the months prior to conception. Fast food consumption prior to pregnancy was found to be a risk factor for gestational diabetes, while low consumption of green leafy vegetables and fruit was found to increase the risk for several pregnancy complications including gestational diabetes, spontaneous pre-term birth and having a small for gestational age baby. Researchers at Flinders University’s College of Medicine and Public Health have studied genetic and lifestyle factors that could affect pregnancy health and outcome. The study, led by a world-renowned placental biologist and pregnancy expert Professor Claire Roberts, involved 3196 women with a first-time pregnancy, recruited into the SCOPE Study in Adelaide and Auckland between 2005 and 2008. Professor Roberts’ team found that both maternal and paternal genes involved in folate and folic acid metabolism influenced pregnancy outcomes, including preeclampsia, gestational hypertension and spontaneous pre-term birth. While there is not much that can be done with the genetic hand women are dealt, there are modifiable lifestyle factors, such as diet, that women can have control over when it comes to their pregnancy. We know from our previous research that mothers with folate deficiency are more likely to have a number of pregnancy complications, and this study supports the benefits of increasing folate levels via green vegetable consumption to support pregnancy health.” Claire Roberts, Professor, Flinders University Women who are planning to conceive are recommended to take folic acid supplementation at least one month before conception and during the first few months of pregnancy to minimize the potential for folate deficiency and reduce the risk of having a baby with a neural tube defect. The article, “Maternal folate, one carbon metabolism and pregnancy outcomes,” (2020) by Jankovic-Karasoulos T, Furness DL, Leemaqz SY, Dekker GA, Grzeskowiak LE, Grieger JA, Andraweera PH, McCullough D, McAninch DC, McCowan LM, Bianco-Miotto T and Roberts CT has been published in Maternal and Child Nutrition. https://doi.org/10.1111/mcn.13064. However, in this study, conducted before the introduction of folic acid fortification mandate in Australia, women who developed gestational hypertension and gestational diabetes mellitushad higher serum folate levels at 15 weeks’ gestation compared to women who had an uncomplicated pregnancy. Researchers say further studies are needed to assess the relevance of the association between maternal circulating folate levels and gestational hypertension and potentially gestational diabetes, particularly in light of the mandatory folic acid fortification program. Interestingly, this has coincided with a steep rise in the incidence of gestational diabetes in Australia. In South Australia, gestational diabetes was at 5.5% in 2009 but by 2017 it had risen to 14%. The Australian government’s 2009 decision to implement mandatory folic acid fortification of flour for commercial bread-making and pastries has resulted in increased folic acid consumption by the general Australian public. As a result, pregnant Australian women are now consuming higher levels of folic acid through a combination of fortified diets and micronutrient supplementation. Due to this shift, Professor Roberts’ Pregnancy Health and Beyond research team is now studying the effects of too much folic acid can have during pregnancy and is trying to determine what effects this will have on not only pregnancy health, but also the health of the mother and her baby later in life. From our current research, we know that both serum and red blood cell folate levels in pregnant women recruited in Adelaide within the past few years are up to 4 times higher than those measured in women from this study. Because few women are now folate deficient during early pregnancy, we may need to re-focus on understanding the effects of folate excess.” Dr Tanja Jankovic-Karasoulos, Study researcher To read the original article click here.

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Approximately 30% of American’s Can’t Convert This Common B-Vitamin

AHA Publisher — Thu, 03 Dec 2020 08:00:57 +0000

Dr. Don Colbert – Are you one of the 30% of Americans who can’t convert a common B-Vitamin due to a genetic mutation? You may have this gene mutation without even realizing it. It’s called the MTHFR gene mutation. If you’re not familiar, it is crucial to understand how this common mutation affects the metabolism of vitamin B9 in countless Americans. If you are one of the many who has one or two mutations in this gene, you may have accumulated folic acid in your body, leading to low vitamin B9, and you may be suffering from it. MTHFR stands for methylenetetrahydrofolate reduction. When this gene is mutated, unmetabolized vitamin B9 including folate and folic acid can accumulate in the body. The most concerning problem with its accumulation is the potential for high levels of homocysteine. Elevated homocysteine is associated with cardiovascular issues, birth abnormalities, depressed moods, eye conditions, and more. Here’s how to find if you have this mutation, and what you can do to safeguard yourself from unmetabolized folate and folic acid accumulation. The MTHFR Gene Mutation The MTHFR gene is responsible for converting two types of vitamin B9, folate, and folic acid, into their active forms in the body. There are 2 variations of MTHFR gene mutation. The first variation, or a heterozygous variation, is when one piece of this gene is mutated. You can inherit one mutation from either your mom or your dad. The second variation, or a homozygous variation, is having 2 mutations. This means you inherited a mutation from both parents. While having one variation can be only a small problem, having a 2-variation mutation can lead to more serious health issues including the potential for elevated homocysteine. Importance of a Healthy MTHFR Gene The conversion of folate and folic acid into their active states is a vital function in the human body. Inadequate levels of active vitamin B9 are associated with many health issues, including depressed moods, cardiovascular concerns, and birth abnormalities. Both this is a double-sided sword. While inadequate levels are associated with health challenges, the accumulation of inactive vitamin B9 is also damaging. This is why the conversion process is so important if you consume folate or folic acid. Vitamin B9, Folate, and Folic Acid Vitamin B9, folate, and folic acid are often used interchangeably, which can be confusing. Vitamin B9 is typically consumed as folate or folic acid, which are forms of the vitamin. Folate is the naturally-occurring form of B9, and it’s found in many foods including vegetables, fruits, seafood, eggs, dairy, and more (1). Folic Acid, on the other hand, is the synthetic form of Vitamin B9. It is used in supplements, breads, cereals, and other common foods. In fact, the fortification of folic acid in common foods is mandated in the United States (2). As experts became aware of its ability to reduce birth abnormalities, they pushed to include it in foods such as breads, cereals, flour, and more. Sounds great, right? Yes and no. There’s an issue with all this folic acid in our foods and supplements. Both folate and folic acid must be converted into the active form of B9 in order to be used by the body. This conversion can be inefficient and takes many extra steps. In those without the MTHFR mutation, most folate, and some folic acid is readily converted. However, it can still accumulate in the non-active form, especially if it’s consumed daily (3, 4). In those with the gene mutation, much less is converted. And this is a real problem. Accumulated unmetabolized folate and folic acid are associated with health concerns. In some cases, the very issues folic acid supplementation is meant to correct, it promotes. The Vitamin B9 Conversion When folate and folic acid are consumed, the body tries to convert them into 5-methyltetrahydrofolate (5-MTHF) in the digestive system before they enter the bloodstream (5, 6). This conversion requires many steps. They include: Folate or Folic Acid is consumed. They must be converted in the digestive system or liver. Folate or folic acid is changed to dihydrofolate. Dihydrofolate is converted to tetrahydrofolate. Tetrahydrofolate is converted to 5, 10-methylenetetra-hydrofolate 5, 10-methylenetetra-hydrofolate is finally converted to the active form, 5-methyltetrahydrofolate. How can you tell if you’re at risk of unmetabolized vitamin B9? Is your body converting efficiently? Symptoms of MTHFR Mutation While there are no surefire symptoms of this mutation, some conditions have been linked to it. These symptoms are the same as low levels of 5-methyltetrahydrofolate, since folate and folic acid are not efficiently converted. They include: depressed or anxious moods mental health issues cardiovascular and thromboembolic issues whole-body discomfort or pain overactive nerves headaches recurrent pregnancy complications in women of child-bearing age pregnancies with birth abnormalities Testing for MTHFR Mutations If you know you have high levels of homocysteine and/or symptoms of the mutation, such as depressed or anxious moods, you may want to test for it. To do so, you can talk to your doctor and request a test from a lab such as LabCorp. The specific test is called Methylenetetrahydrofolate Reductase (MTHFR) Thermolabile Variant, DNA Analysis. Avoid Folic Acid Accumulation From the Get-Go Whether you have a MTHFR mutation or not, you can choose a better vitamin B9 in your supplements. Take a look at your multivitamin or B-vitamins. Do they include folic acid, or the active form, 5-methyltetrahydrofolate (5-MTHF)? Multivitamins with Optimal Nutrients When looking for a multivitamin, it’s best to find a high-quality one with nutrients that are bioavailable and in the right forms. Specifically, look for those formulated with 5-methyltetrahydrofolate (5-MTHF). Your body will not need to go through the inefficient conversion process, nor will you risk unmetabolized Vitamin B9 accumulation. In fact, 5-MTHF can be found as a prescription. It’s also in some high-quality supplements, including the Divine Health Enhanced Multivitamin. If you have a MTHFR gene mutation, you can rest assured that your body will get the vitamin B9 it needs, in the form it can use. Bottom Line Sometimes, there’s more to a vitamin than meets the eye. Vitamin B9 is a prime example. Since it requires extensive conversion, it’s important to know if you are one of the many with a MTHFR gene mutation, especially if you have symptoms. Always look for high-quality supplements with active forms of nutrients ready to be used in your body. To read the original article click here. For more articles from Dr. Colbert click here.

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Roasted Beets Recipe with Balsamic Rosemary Glaze

AHA Publisher — Sat, 22 Aug 2020 07:00:38 +0000

Dr. Axe – There’s one way of cooking vegetables that turns even veggie haters into lovers. It’s easy, doesn’t require fancy ingredients and is a delicious way to get more nutrients into your diet. I’m talking about roasting them, of course! You likely already roast veggies like sweet potatoes, carrots and bell peppers, but this method of cooking is great for those foods you might not eat as often, like beets. This roasted beets recipe has become a new household staple, and I know you’ll enjoy it, too. The Many Ways to Eat Beets While beets are super popular in other places (in Australia, they’re added to everything from burgers to jam), they’re not quite as popular in the States. But beets definitely deserve a spot on your shopping list. Beets come in a range of colors, but purple is the most common. You can find them year-round, but they’re popular at farmer’s markets from June through October, during their peak season. When selecting beets, opt for those with small- to medium-sized beet roots, with a smooth skin and a bright color. Skip the ones with spots or serious bruising. I love them roasted because of the sweet, caramelized flavor that beets produce, but they’re also delicious in a variety of ways. Beet hummus is a tasty introduction to the vegetable. Adding beets to a standard hummus recipe provides extra vitamins and minerals, along with a seriously awesome color. Use this hummus the way you normally would; I enjoy dipping carrot sticks and celery in it. My beet and pomegranate salad makes an excellent starter or light main meal. Combining beets, arugula and pomegranate seeds and topping with goat cheese is a surefire way to improve any meal. Pickled beets make for a healthy snack and are simple to make. Unlike traditional pickling methods, this quick method means you’ll be able to eat the pickled beets within two hours. Finally, if you prefer drinking beets, have I got the recipe for you. My beetroot juice is low in calories and high in vitamins and antioxidants. It’s perfect for an afternoon pick-me-up drink and super simple to make. But you’re here for roasted beets, aren’t you? Here’s why these roasted beets are so good for you. Roasted Beets Nutrition Facts One serving of these roasted beets provides your body with: (1) 49 calories .81 grams protein 2.88 grams fat 5.25 grams carbohydrates 3.8 grams sugar 54 micrograms folate (14 percent DV) 0.166 milligrams manganese (9 percent DV) 1.4 grams fiber (6 percent DV) 0.033 milligrams vitamin B6 (3 percent DV) 2.4 milligrams vitamin C (3 percent DV) 0.42 milligrams vitamin E (3 percent DV) These roasted beets are low in calories and so tasty you’ll likely want to eat more than one serving. That’s OK because beet benefits are plenty. For starters, they’re full of antioxidants, which, along with giving beets their deep, gorgeous color, reduce inflammation and may potentially help protect the body from cancers. Their high antioxidant level also means beets are great for protecting eye health and keeping conditions like cataracts and macular degeneration at bay. Beets are also excellent at regulating inflammation, particularly in the cardiovascular system. (2) They help regulate cholesterol levels and reduce high blood pressure. Beets are awesome during fitness recovery, too. They’re full of healthy nitrates (not the type you find in processed meats!), which help the body bounce back from fitness more quickly and improve physical performance. Bottom line? Beets are awesome! How to Make Roasted Beets Ready to get these beets going? Start by preheating the oven to 400 F and take this time to wash, peel and chop the beets. Place the beets on a baking tray lined with parchment paper. In a small bowl, mix together the avocado oil, fresh rosemary and balsamic vinegar. Drizzle the mixture over the chopped beets. Make sure the beets are evenly coated with the mixture here. They are going to have so much flavor! Bake the beets for 30–40 minutes, or until the roasted beets are fork tender. Sprinkle the beets with sea salt and cracked black pepper to taste and serve. These roasted beets are an easy, elegant side dish that goes deliciously well with a classic main — like a steak or roasted chicken. Enjoy Ingredients: 3 beets, washed, peeled and chopped 1 tablespoon avocado oil 1 tablespoon balsamic vinegar 1 tablespoon fresh rosemary, chopped Directions: Preheat the oven to 400 F. Place the beets on a 9×13 baking sheet, lined with parchment paper. In a small bowl, mix the avocado oil, balsamic and rosemary. Pour the mixture over the beets to evenly coat. Bake for 30–40 minutes, or until fork tender. Sprinkle with sea salt and pepper to taste. To read the original article click here. For more articles from Dr. Axe click here.

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Why Is Sourdough Bread Good for You? Benefits + How to Make Your Own

AHA Publisher — Sun, 26 Jul 2020 07:00:11 +0000

Jillian Levy, CHHC via Dr. Axe – With sourdough bread perhaps more popular than it’s been in quite some time, do you ever wonder: Why is sourdough bread good for you? It helps to take a look at old-school bread vs. what we’ve become accustomed to buying at the store. For centuries, bread was made with only three ingredients: flour, water and salt. Today, commercially made breads that you’d find in the grocery store can contain a dozen or more ingredients. It’s not surprising then that a high percentage of people report having difficulty digesting modern-day bread. The original way to make bread was to slowly ferment flour with water in order to create a “starter,” an alternative to baker’s yeast that makes bread naturally rise and gives sourdough bread its signature taste. Not only does sourdough bread stand out in terms of its flavor, but it’s also thought to have some nutritional advantages too. Why is sourdough bread good for you? Read on to find out why grain fermentation results in a product that is easier to digest, plus how sourdough bread can provide you with more absorbable nutrients, such as selenium, B vitamins, folateand others. What Is Sourdough Bread? Sourdough bread is bread made via the fermentation of dough. Fermentation is defined as “the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms, typically involving effervescence.” Compared to nearly every other bread, what is different about sourdough bread? Real sourdough is made with a fermented sourdough starter, rather than with yeast. It also has a lower gluten content, lower antinutrient content and lower pH than regular bread. Sourdough is also often described as having more flavor and complexity and a better texture than yeasted breads. When flour and water are left at room temperature for at least several days, naturally occurring bacteria (such as lactobacilli) and yeast begin to ferment the dough and produce lactic acid. Lactic acid is responsible for giving the bread its slightly sour but pleasant taste. Flour naturally contains a variety of yeasts and bacterial spores. When combined with water at room temperature (somewhere between 65 and 85 degrees Fahrenheit), bacteria break down the starch found in wheat into sugars (glucose and maltose), which yeast then metabolize. Maltose is one byproduct of the bacterial fermentation that yeast thrive off, and in the process they produce carbon dioxide gas, leavening the dough. It’s thought that some of the oldest sourdough breads date back to at least 3700 BCE in the Fertile Crescent region, although historians are not exactly sure when people first began fermenting grains. The “Encyclopedia of Food Microbiology” points out that “Bread production relied on the use of sourdough as a leavening agent for most of human history; the use of baker’s yeast as a leavening agent dates back less than 150 years.” Is sourdough the same as Ezekiel bread? No, although the two have a number of things in common. Ezekiel bread is a sprouted grain bread that is made with whole grains and usually no yeast. Sprouting grains helps diminish levels of enzyme inhibitors and releases nutrients to more easily be absorbed, much like fermenting does. However, sourdough bread takes longer to make and usually isn’t made with sprouted flour. Overall the two are comparable in terms of nutrient content. Nutrition Facts (Plus Ingredients) Why is sourdough bread good for you? A lot of it comes from sourdough bread nutrition. The exact nutrition content of sourdough depends on the exact ingredients used (different types of flours/added grains/oil) and how it’s prepared. Generally, however, it contains a decent amount of: calories carbohydrates protein fat fiber selenium folate thiamine manganese niacin iron While wheat flour, water and salt are all you need to make sourdough, sometimes other ingredients are added, including: wheat bran hard red wheat oats rye barley spelt triticale flaxseeds apple cider vinegar olive oil garlic honey herbs, such as rosemary As you can probably tell by now, what really makes this bread unique is the presence of yeast and bacteria species, which also vary depending on how the bread starter is made. The most common yeast species found in sourdough include: Kazachstania exigua (Saccharomyces exiguous) Saccharomyces cerevisiae Candida milleri Candida humilis Lactic acid bacterial strains found in this type of bread can include: Lactobacillus sanfranciscensis L. pontis L. fermentum L. fructivorans L. brevis L. paralimentarius Why Is Sourdough Bread Good for You? Research tells us that due to how its unique preparation method, the following are some sourdough bread benefits: 1. May Be Easier to Digest Due to Less Gluten/Antinutrients There’s reason to believe that among people with gluten sensitivity (but not celiac disease), sourdough bread may be more digestible than commercial loaves made with processed wheat flour. The fermentation process increases acidic conditions in sourdough and helps produce enzymes that partially break down proteins, including gluten. This leads to a lower overall gluten content and decreased levels of phytates/phytic acid and other “antinutrients” that can interfere with nutrient absorption and digestion. 2. Lower Glycemic Index Studies have found that whole grain sourdough breads have a somewhat lower glycemic index score compared with other types of bread, especially highly processed breads made with white flour. Whole grain sourdoughs that are made with whole wheat flour, rye and other grains are recommended for those following a Mediterranean diet, due to their supply of filling dietary fiber. Is sourdough bread good for weight loss? Of course it depends how much you eat of it, but it can be if it helps to fill you up and is eaten as part of a balanced diet. In fact, some studies have found that sourdough tends to lead to higher satiety (fullness) compared to other breads, perhaps because of its protein and carbohydrate digestibility and absorption. 3. Can Be a Good Source of Fiber, Nutrients and Protein Whole grain sourdough is considered a high-fiber food and also a good source of essential nutrients like selenium, folate, thiamine, manganese, niacin and iron. While it can be difficult to absorb some of these nutrients from grains that haven’t been soaked, sprouted or fermented, studies suggest they are typically easier to absorb from sourdough due to the way that it’s prepared, as are the amino acids in sourdough which form proteins. Acquiring more of these essential nutrients from your diet is important for supporting functions such as red blood cell production, energy metabolism, immune system activation and more. How to Make Your Own While it may be faster and easier to make bread using commercial yeast, the old-school way of making sourdough has recently seen a revival among artisan bakers. How do you make sourdough bread from scratch? First you need to either make or find a sourdough starter. Recall that sourdough bread recipes do not use yeast, so a starter (or leavening agent) is essential for helping your bread rise and for providing some of its nutritional benefits. A starter is also sometimes called a pre-ferment, and it’s made simply by combining flour and water. When left to ferment, it forms into a colony of microorganisms, including wild yeast and lactobacilli. This process usually takes between five to 10 days, depending on the method, temperature and how sour you want the bread to be once cooked. To keep your starter “alive” and active, you need to refresh it by adding more flour and water throughout the process. Once the starter is stable you can keep it in your refrigerator and periodically feed it, about one to two times per week. What’s the best sourdough bread in the world? This is definitely up for debate, as there are dozens of different ways to make sourdough bread — depending on the equipment you have, amount of time you want to invest and how picky you are about the finished product. One key difference between sourdough recipes is whether or not you knead the bread. Another thing to consider is the schedule you adhere to in order to allow the bread the rise. Here’s the basic process involved in making your own sourdough bread from scratch: You want your starter to be bubbly and active before making bread, so it should be fed four to 12 hours prior to mixing it with flour and water. Combine your ingredients thoroughly, and then let the dough sit so it grows in size. You may need to knead or shape your dough one to three more times before it’s ready (although no-knead options are also available). Then the dough is formed into a loaf and baked for about an hour. For home bakers, baking in a dutch oven is often recommended, usually with the lid on for a period of time to help steam the bread, then the lid off to crisp it. If you’re a beginner, a simple way to make sourdough from scratch is to choose a mostly no-knead bread recipe and allow it to “bulk rise” overnight. This means that you prepare the ingredients at night, and then the bread rises while you’re sleeping so it’s ready to be baked when you wake up. If an overnight rise and not much kneading sound appealing to you, try this sourdough bread recipe: Combine the flours you are using, such as whole wheat and regular bread flour, with salt. Use about 520 grams of flour and a teaspoon of salt. It’s recommended that you weigh your ingredients for the best results, however 520 grams of flour is roughly equivalent to 4 cups. Mix 90 grams of your starter (a bit more than 1/2 cup) with 385 grams water (about 2.25 cups). Then pour the wet ingredients into your bowl with the flour and combine with your hands or a spoon to fully incorporate. Let the dough rest 15 minutes. Then stretch it in the bowl a bit. Cover the dough with a damp kitchen bowel and let it rest on the kitchen counter overnight for 9–12 hours ( at 65–70 degrees F). After it rests, in the morning, stretch, fold and shape the dough. Let it sit for one more hour and preheat the oven to 450. Either line your dutch oven with parchment paper or sprinkle some cornmeal on the bottom to prevent sticking. (Do not use oil or butter.) Place your loaf in the dutch oven, then “score” the loaf by cutting a big slit on the top that is about one-inch deep and several inches long. Keep the lid on for the first 20 minutes, then take the lid off and bake for another 30 to 35 minutes. Allow the bread to cool for an hour, then dig in! Other Recipes Looking for other recipes, such as cinnamon raisin sourdough, herbed sourdough or one for making sourdough bread without a dutch oven? Here are some creative ways to make other types of sourdough: “Extra Tangy” King Arthur Sourdough Bread 3 Ways to Make Amazing Sourdough Bread WITHOUT a Dutch Oven (You can use a baking stone in your oven, an even hotter temperature, or water in a roasting pan to help with steam and crispness.) Fifty-Fifty Whole Wheat Sourdough Cinnamon Raisin Sourdough Bread Roasted Garlic and Rosemary Sourdough Bread Whole Wheat Sourdough Tortillas Overnight Sourdough Pancakes What can you make with your sourdough once it’s done? Give some of these healthy recipes a try: Sourdough French Toast Healthy Stuffing Recipe Sourdough Crackers with Olive Oil and Herbs Risks and Side Effects We’ve answered the question of why is sourdough bread good for you. What about the downsides? Be cautious about buying sourdough bread from ordinary grocery stores. While supermarkets may advertise bread as “sourdough,” it’s probably “ordinary bread to which as dash of dried powdered sourdough starter has been added,” according to a report written by The Guardian. Your best option in terms of buying real sourdough is checking out small artisanal bakeries, farmers markets and health food stores. Even though sourdough can be a healthy addition to your diet, it can still be a relatively calorie-dense food. 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Crustless Spinach Quiche Recipe

AHA Publisher — Sun, 07 Jun 2020 07:00:30 +0000

Dr. Axe – This crustless spinach quiche recipe is keeping things simple yet delicious with only five key ingredients. It’s loaded with impressive spinach nutrition, eggs and healthy raw cheese. Get ready to make a healthy crustless spinach quiche recipe so loaded with flavor you’ll easily end up eating it for breakfast, lunch and dinner. And that’s really one of the best things about a quiche — that it makes a perfect snack or meal any time of the day. This crustless spinach quiche recipe is delicious, so easy to make and high in protein. Plus, it’s gluten-free, vegetarian and ketogenic diet-approved. The History of Quiches Where are quiches from? Most people think of quiches as a classic part of French cuisine … and they are, but some sources say quiches actually got their start in a different European country — Germany. In fact, the word “quiche” comes from the German word kuchen, which means cake. Italian and English cuisines were also known for using eggs and cream in pastries dating back to the 13th and 14th centuries. (1) Quiche didn’t become popular in the United States until the 1950s. Throughout history and to this day, there have been many variations on quiche. If you’re looking for some ways to change this recipe up, you can also try: crustless spinach mushroom quiche (add about one cup of sliced mushrooms) crustless spinach feta quiche (opt for feta as your cheese of choice) crustless bacon spinach quiche (include a couple of chopped up strips of high-quality turkey or beef bacon) crustless fresh spinach quiche (simply use fresh spinach rather than frozen — a typical 10-ounce package of frozen spinach is equivalent to one pound of fresh spinach sautéed down to about one and half cups of spinach after draining) crustless spinach quiche with cottage cheese (cottage cheese is another healthy cheese option to use in quiche recipes) Crustless Spinach Quiche Nutrition Facts How many calories are in a slice of spinach quiche? One serving of this amazing spinach crustless quiche contains about: (2, 3, 4, 5, 6, 7, 8, 9) 200 calories 13.7 grams protein 13.9 grams fat 3 grams carbohydrates 1.3 grams fiber 1.7 grams sugar 27 milligrams cholesterol 253 milligrams sodium 132 micrograms vitamin K (110 percent DV) 4,641 IUs vitamin A (93 percent DV) 293 milligrams calcium (23 percent DV) 52 micrograms folate (13 percent DV) 1.4 milligrams iron (7.8 percent DV) 0.1 milligrams riboflavin (7.7 percent DV) 1 milligram vitamin E (6.7 percent DV) 27 milligrams magnesium (6.4 percent DV) 0.1 milligrams vitamin B6 (5.9 percent DV) 3.1 milligrams vitamin C (3.4 percent DV) 145 milligrams potassium (3.1 percent DV) 0.2 milligrams zinc (1.8 percent DV) As you can see, this healthy spinach quiche is truly loaded with so many key nutrients you should be getting in your diet on a daily basis. It’s also low in carbs yet high in energizing protein and fat. This just may end up being the best crustless quiche recipe you’ve ever tasted. How to Make Crustless Spinach Quiche How do you make a crustless quiche? You simply combine all of your ingredients in a well greased pie pan and bake. The eggshelp to hold all of the ingredients together really nicely and you won’t miss the crust at all. How do you make the filling for a quiche? You simply combine the cooked and raw ingredients with cheese and eggs. So simple! You can easily use this recipe to create crustless mini spinach quiches simply by choosing a few pieces of smaller bakeware rather than one large pie pan. Be sure to slightly reduce the cook time if you choose this option. And don’t forget that it’s easy to put your own twist on this recipe and create a crustless spinach and feta quiche, crustless spinach and mushroom quiche, spinach bacon quiche (turkey or beef bacon, of course) or a fresh spinach quiche. INGREDIENTS: 8 eggs, beaten 1 package frozen chopped spinach, thawed and drained 1½ cups shredded raw cheese 1 onion, chopped 1 tablespoon coconut oil + extra for greasing ¼ teaspoon sea salt ⅛ teaspoon black pepper DIRECTIONS: Preheat oven to 350 degrees F and grease a 9-inch pie pan with coconut oil. Heat coconut oil and onions over medium heat in sauce pan until onions are soft. Stir in spinach and cook until excess moisture has evaporated. In a bowl, combine eggs, cheese, salt and pepper. Stir. Add spinach mixture and blend together. Scoop into pan and bake for 30 minutes. I hope you enjoy this dish … any time of the day. This article has been modified. To read the original article click here. For more articles from Dr. Axe click here.

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