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Is Sorghum a Healthy Grain?

The AHA! Team — Wed, 20 Aug 2025 05:11:56 +0000

Michael Greger M.D. FACLM via Nutrition Facts – How does sorghum compare with other grains in terms of protein, antioxidants, and micronutrients? And the benefits of red sorghum compared to black and white varieties? Sorghum is “the Forgotten Grain.” The United States is the top producer of sorghum, “but it is typically not used to produce food for American consumers.” Instead, it’s used mainly “to produce livestock feed, pet foods, household building materials…but it is a preferred grain for human diets in other parts of the world, such as Africa and Asia.” There, it’s been a staple and eaten for thousands of years, making it currently the fifth most popular grain grown after wheat, corn, rice, and barley, beating out oats and rye. Sorghum is gluten-free Because sorghum is gluten-free and “can be deﬁnitively considered safe for consumption by people with celiac disease,” we’re starting to see it “increasingly used” as actual human food in the United States, so I decided to look into just how healthy it might be. As you can see below and at 0:59 in my video Is Sorghum a Healthy Grain?, it is comparable to other grains when it comes to protein. Since when do we have to worry about getting enough protein, though? Fiber is what Americans are desperately deficient in, and sorghum does pull towards the front of the pack, as seen here and at 1:06 in my video. The micronutrient composition is relatively “unremarkable, relative to other cereal grains.” As shown below and at 1:15 in my video, you can see how it rates on minerals, for example. Where sorghum shines is its polyphenol content. Polyphenols are plant compounds and “their regular consumption has been associated with a reduced risk of a number of chronic diseases, including cancer, cardiovascular disease (CVD), and neurodegenerative disorders.” It’s also been shown to have “a protective effect…on all-cause mortality.” If you compare different grains, sorghum really does pull ahead, helping to explain why its antioxidant power is so much higher, as seen here and at 1:40 in my video. Now, sorghum gets its grainy butt kicked by fruits and vegetables, but when compared to other grains, a sorghum-based breakfast cereal, for example, might have about eight times the antioxidants than a whole wheat-based one. What we care about, though, isn’t antioxidant activity in a test tube, but antioxidant activity within our body. If you measure the antioxidant capacity of your blood after eating regular pasta, it goes up a little. If you replace 30 percent of the wheat flour with sorghum flour, it doesn’t go up much higher. But, if you eat 30 percent red sorghum flour pasta, the antioxidant capacity in your bloodstream shoots up about 15-fold, as seen below and at 2:22 in my video. Red sorghum? Yes. In fact, there are multiple types of sorghum—such as black sorghum, white sorghum, and red sorghum. Below and at 2:31 in my video is how they look in grain form (including yellow sorghum). Red sorghum and especially black sorghum have extremely high antioxidant activity, comparable to fruits and vegetables, as seen here and at 2:41. The problem is I can’t find any of the colored sorghum varieties. I can go online and buy red or black rice, purple, blue, or red popping corn, and purple or black barley, but red or black sorghum can be harder to find. White sorghum is widely available for about four dollars a pound, though. Does it have any “unique nutritional and health-promoting attributes”? It’s promoted as “An Underutilized Cereal Whole Grain with the Potential to Assist in the Prevention of Chronic Disease,” according to a study title, but what is the “effect of sorghum consumption on health outcomes”? Epidemiological study As you can see below and at 3:20 in my video, an epidemiological study in China found lower esophageal cancer mortality rates in areas where more millet and sorghum were eaten, compared to corn and wheat, but that may have been due more to avoiding fungal contamination of corn than from any benefit of sorghum itself. Though, it’s possible. “Oats are the only source of avenanthramides,” which give oats some unique health benefits. Similarly, sorghum, even white sorghum, contains unique pigments known as 3-deoxyanthocyanins, which are strong inducers of some of the detoxifying enzymes in our liver and can inhibit the growth of human cancer cells growing in a petri dish, compared to red cabbage, for instance, which just has regular anthocyanin pigments. White sorghum didn’t do much worse than red or black varieties, which have way more of the unique 3-deoxyanthocyanins, so it may just be a general sorghum effect. You don’t know until you put it to the test. Researchers found that sorghum suppresses tumor growth and metastasis in human breast cancer xenografts. What does that mean? They concluded that sorghum could be used as “an inexpensive natural cancer therapy, without any side effects. We strongly recommend the use of [sorghum] as an edible therapeutic agent as it possesses tumor suppression, migration inhibition, and anti-metastatic effects on breast cancer” for humans. However, xenograft means human breast cancer implanted in a mouse. Yes, the human tumors grew more slowly in the mice-fed sorghum extracts and blocked metastasis to the lung. Yes, sorghum did the same for human colon cancer that, again, was in mice, but that can’t necessarily be translated to how human cancers would grow in humans, since not only do these mice not have a human immune system, they hardly have any immune system at all. They’re bred without a thymus gland, which is where cancer-fighting immunity largely originates. I mean, how else could you keep the mouse’s immune system from rejecting the human tissue outright? But this immunosuppression makes these kinds of mouse models that much more artificial—and that much more difficult to extrapolate to humans. And that’s a lot of what we see in the sorghum literature—in vitro data from test tubes and petri dishes, and data from rats and mice. There has been “a critical missing piece of the puzzle” needed to link laboratory data to actual beneﬁts in humans. Missing, that is, until now. Thankfully, we now have human interventional studies, which we’ll explore next. Stay tuned for The Health Benefits of Sorghum. Should we all be seeking gluten-free grains? See related posts below. Key Takeaways Sorghum, especially red and black varieties, has high antioxidant levels, comparable to some fruits and vegetables, which may benefit chronic disease prevention. Sorghum contains 3-deoxyanthocyanins, unique pigments that may help inhibit cancer cell growth and enhance liver detoxifying enzymes, especially in red and black sorghum. Animal studies show sorghum extracts may slow tumor growth and prevent metastasis, though these findings need confirmation in human studies. Sorghum is gluten-free, making it a suitable grain for people with celiac disease, and its fiber content may aid overall digestive health. Despite its nutritional benefits, sorghum is mainly used for farm animal feed in the United States, though it is a dietary staple in parts of Africa and Asia. To read the original article click here.

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The 411 on Vitamin B12

The AHA! Team — Fri, 13 Sep 2024 09:11:30 +0000

Michael Greger M.D. FACLM via Nutrition Facts – We cannot mess around with getting vitamin B12. If we don’t get enough, we may face a wide range of disorders of the gut, blood, brain, and nervous system. Vitamin B12 is not made by plants or animals, but by microbes blanketing the earth. We presumably used to get B12 when we drank out of a mountain stream or sipped water from a well, based on studies showing vegetarians in developing countries who drink purified water appear to be at higher risk. Now, we typically chlorinate our water supply to kill off any bacteria. So, most of us don’t get a lot of B12 in our water anymore, but we don’t get a lot of cholera, either. That’s a benefit of living in a much more sanitary world. Vegetarians living in slums in lesser developed regions appear to have fewer B12 problems, though. Basically, the more hygienic our meals, the less B12 we get. Our fellow great apes, like gorillas, get all the B12 they need eating their own feces. I prefer supplements. So, how much should we get, which type is best, and how can we tell if we have a B12 deficiency? The Benefits of Vitamin B12 We cannot mess around with getting vitamin B12. If we don’t get enough, we may face a wide range of disorders of the gut, blood, brain, and nervous system. Many case reports detail ways B12 can be life-changing. For instance, a 47-year-old woman had a five-year history of psychosis. She had been treated with antipsychotic drugs and was cognitively impaired and reported visual hallucinations. After her mother revealed that the patient had been following a strict vegan diet for seven years, vitamin B12 supplementation was started, and her symptoms went away. She had lost years of her life lost in a psychotic haze—apparently just because she didn’t want to take a supplement. Vitamin B12 supplementation is mandatory for anyone eating plant-based diets and, as I’ll discuss later, for every one of us from age 65. Vitamin B12 Deficiency: Symptoms and Treatment As I discuss in my video The Symptoms of Vitamin B12 Deficiency, it can cause everything from abdominal distention and chronic diarrhea to shortness of breath and swollen, red, painful feet. It can also cause Parkinson’s syndrome–like symptoms, skin darkening (that resolved with supplementation), and bilateral useless hand syndrome, a condition I had never heard of before. Being deficient in B12 may also manifest in a variety of neurological symptoms—for example, numbness and tingling in the hands and feet, muscle cramps, dizziness, cognitive disturbances, difficulty walking, and erectile dysfunction—as well as fatigue and such psychiatric symptoms as depression along with psychosis. How can B12 deficiency be treated? Either with B12 supplements or B12-fortified foods. Suggested Vitamin B12 Dosage The ofﬁcial position of associations and governmental agencies is categorical and unequivocal: Supplementation of vitamin B12 is required for anyone on a vegetarian diet—even when consuming eggs and dairy—and I would extend that to include flexitarians eating only a few servings of meat a week. Who else should ensure they have a regular, reliable source of vitamin B12 by supplementing their diet with B12 supplements or B12-fortified foods? Those who’ve had bariatric surgery (which can sometimes impair absorption), those eating plant-based diets, and everyone from the age of 65. As I discuss in my video The Optimal Vitamin B12 Dosage for Adults, adults younger than 65 should take at least one 2,000 mcg (µg) supplement once a week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least one 50 mcg (µg) daily supplement. As we age, our ability to absorb vitamin B12 may decline. So, for those 65 and older, the supplementation should probably be increased up to 1,000 mcg (µg) each day, as I discuss in my video The Optimal Vitamin B12 Dosage for Kids, Pregnancy, and Seniors. Pregnant and breastfeeding women can just follow my 50 mcg (µg) a day recommendation for nonpregnant adults or take 2,000 mcg (µg) a week, perhaps split into two doses to boost absorption. After infants are weaned, they can start on 5 mcg (µg) a day. From ages 4 through 10, kids can take half the adult dose of 25 mcg (µg) a day, then they can take 50 mcg (µg) a day or 2,000 mcg (µg) a week from age 11. Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12. (I discuss cyanocobalamin versus methylcobalamin below.) The Best Food Sources of Vitamin B12 If you need supplemental B12 but don’t want to take supplements, you must rely on B12-fortified foods––eating three separate servings of B12-fortified foods a day, each ideally containing at least 190 percent of the “Daily Value” on the product’s nutrition facts label. As I discuss in my video The Healthiest Food Sources of Vitamin B12, B12-fortified nutritional yeast is a common food source, and there are all sorts of other B12-fortified options on the market, including plant-based meats and milks, breakfast cereals, and even energy drinks. The Worst Food Sources of Vitamin B12 What about various algae-type products, like spirulina, which are advertised as natural vitamin B12 sources? Not only do they not actually contain B12 that’s useable for humans, they may contain B12 analogues—look-alike molecules that can even block your absorption of real B12! Can Vitamin B12 Cause Side Effects? You don’t have to worry about taking too much vitamin B12. It’s water-soluble. So, at worst, you’ll just end up with more expensive pee. Injectable forms, though, can trigger acne. Methylcobalamin vs. Cyanocobalamin There are two main types of vitamin B12: methylcobalamin, marketed as methyl B12, and cyanocobalamin, typically marketed as just vitamin B12. Methylcobalamin is more expensive so it must be better, right? Wrong. As I discuss in my video The Best Type of Vitamin B12: Cyanocobalamin or Methylcobalamin, cyanocobalamin is the most used form, thanks to its high stability. Methylcobalamin is less stable and particularly susceptible to being destroyed after exposure to light. The one major exception may be kidney failure, though. Methylcobalamin may be better for those with impaired kidney function. It’s been speculated that oral methylcobalamin or injected hydroxycobalamin may also be preferable in smokers, though it has yet to be conﬁrmed. To read the original article click here.

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Concerned With Brittle Bones? Discover 4 Natural Ways to Support Bone Health

AHA Publisher — Fri, 23 Sep 2022 06:59:44 +0000

Lori Alton via NaturalHealth365 – Osteoporosis, characterized by porous, brittle bones, and low bone mass currently affects 54 million Americans – with potentially debilitating consequences. Because this age-related condition often shows no symptoms, many people do not realize they have it until a sudden bone fracture occurs. According to the Bone Health and Osteoporosis Foundation, a shocking one out of every two women aged 50 and older (and one in four men in that age group) will suffer an osteoporosis-related fracture at some point in their lives. In fact, people with osteoporosis can experience broken bones from such seemingly innocuous activities as walking, standing, or sneezing. To reduce your odds of a devastating fracture, experts advise consuming a diet rich in calcium and vitamin D. In addition, four nutrients, in particular, are believed to help strengthen bones. To discover these important nutrients – and what each “brings to the table” – read on. Curcumin From Turmeric for Bone Health and Protect Against Fracture For over 4,000 years, turmeric has been prized by natural healers for its ability to reduce inflammation and fight infections. Botanically known as Curcuma longa, turmeric owes much of its antimicrobial, anti-inflammatory, and antioxidant properties to its active constituent, curcumin. In addition to its other health benefits, curcumin is believed to help improve low bone density. While clinical studies are lacking, promising early research conducted by investigators at the University of Arizona found that a turmeric extract helped to prevent the development of osteoclasts – specialized cells that facilitate the breakdown of bone – while protecting trabecular bone, the type of spine, and hip bone most susceptible to fracture in postmenopausal women. Turmeric is available in powdered, tincture, liquid, and capsule forms. Look for a turmeric formulation standardized to contain at least 94 percent curcuminoids, which was found to be more effective than lower concentrations. Before supplementing with turmeric, however, consult your integrative doctor. Thyme Helps to Manage Calcium Levels, Supporting Bone Health While many know this piquant herb only as a seasoning, thyme has been used by natural healers for centuries to treat a variety of ills. Botanically known as Thymus vulgaris, thyme contains micronutrients that promote bone health – including calcium, vitamin K, magnesium, zinc, and manganese. In addition, thyme’s active constituent, thymol, is believed to inhibit the formation of osteoclasts. One compelling study published in the International Journal of PharmTech Research suggested that 1,000 mg of thyme a day for six months improved bone mineral density in postmenopausal women more effectively than a calcium/vitamin D supplement. The researchers noted that thyme helped to regulate calcium homeostasis, allowing it to have a protective effect on bone. By the way, studies have shown that thyme is even more effective in supporting bone mineral density when it is used with its close “cousins” sage and rosemary. In other words, the classic folk ballad “Scarborough Fair,” with its reference to “parsley, sage, rosemary, and thyme,” contains a recipe for better bone health … who knew?! Thyme can be used fresh or dried – and is also available in liquid extract and capsule form. While amounts found in food are generally recognized as safe, check with your integrative doctor before supplementing. Don’t Despise the Dandelion! Greens Provide a Jackpot of Bone-Strengthening Nutrition While homeowners and landscapers dread it for its ability to invade lawns, the humble dandelion – botanically known as Taraxacum officinale – is an overlooked and underrated source of both nutrition and health benefits. Nutritionists at the famed Cleveland Clinic praise dandelion leaves as “probably the most nutritionally dense green you can eat, superior to even spinach and kale.” (And that’s saying a lot!) While dandelion greens are rich in bone-building vitamin K, calcium, and potassium, their real “superpower” is their high content of silicon, which has been found to improve bone matrix quality and facilitate bone mineralization. You can use tangy-tasting dandelion greens in mixed salads and sandwiches. For a milder taste, soak them in cold, salted water for ten minutes, then boil until tender (about five minutes) and season with olive oil, garlic, and Parmesan cheese. Dandelion supplements are also available, but get the “go-ahead” from your doctor before taking them. Over Half of All Americans Fail to Get Enough Magnesium, Which Supports Bone Health Multiple studies suggest that this essential mineral contributes to increased bone density and helps prevent the development of osteoporosis. But unfortunately, most Americans don’t get enough of it in their diets. According to the Office of Dietary Supplements, only 48 percent of Americans ingest enough magnesium from food to meet the estimated average requirement. You can increase your dietary intake of magnesium with green leafy vegetables, nuts, seeds, and whole grains. Pumpkin seeds are the “high-ringers” in the seed world, with one ounce of roasted seeds contributing 156 mg. And chia seeds, beans, potatoes, and fresh (raw) yogurt are also good sources. The recommended daily dietary amount for magnesium for adults is 420 mg for men and 320 mg for women. Magnesium supplements are also available – but check first with your integrative doctor. Other common-sense techniques for supporting bone health include: stopping smoking, getting a bone mineral density scan to assess osteoporosis risk, and performing weight-bearing exercises such as walking, stair climbing, calisthenics, or weight training. Ask your integrative physician or health coach for help in designing an exercise routine that is right for you. Remember: Osteoporosis strikes one out of every five women (and one out of every 20 men) over age 50. Appropriate amounts of “bone-friendly” nutrients and herbs may help you improve your odds and “stand strong” as you age. Sources for this article include: VeryWellHealth.com Healthline.com ClevelandClinic.org Sphinxsai.com HerbaZest.com Arizona.edu To read the original article click here.

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Cauliflower Rice with Cilantro and Lime Recipe

AHA Publisher — Tue, 07 Sep 2021 07:00:40 +0000

Dr. Josh Axe, DC, DNM, CN – I don’t know about you, but there are lots of times when a meal just requires a side like rice to soak up flavors or set off a special dish, like my seared grass-fed steak or beef short ribs. While it tastes good, white rice has nearly no nutritional value — who needs those empty calories? That’s what makes this cauliflower rice with cilantro and lime just so good. Now, you may ask the following: Is cauliflower rice better than rice? How healthy is cauliflower rice? Does cauliflower rice taste like rice? Cauliflower rice benefits are definitely more plentiful than plain, old white rice, and while it obviously has a cauliflower flavor, it also provides a similar texture and doesn’t overpower what it’s eaten with. Plus, this cilantro lime cauliflower rice recipe using nothing but healthy ingredients, making it an optimal choice for a side dish (or even main). Key Ingredients Wondering how to rice cauliflower? It’s simple: Just grate it! Grating the cauliflower gives it a texture and consistency very similar to rice but provides a heap of nutrients and vitamins. In fact, did you know that one serving of cauliflower has up to 77 percent of the vitamin C you should have in a day? That’s not all. Cauliflower rice nutrition provides all the same vitamins and minerals as the vegetable itself, while cauliflower calories rice calories are low, making it a great choice for weight control — not to mention its cancer-fighting, immune-boosting, heart-healthy benefits. When prepared with fresh lime juice and cilantro, this cauliflower rice recipe will turn you into a cauli convert. Here are the other players in this cauliflower rice recipe: Cilantro: A common herb rich in vitamins K, A, C and E, cilantro is great for detox, combatting oxidative stress and more. Garlic: Among the healthiest herbs in the world, garlic benefits immunity, brain health and more. Ghee: Full of fat-soluble vitamins, free of lactose and casein, and loaded with healthy fats, ghee can strengthen bones and digestion without the worries of conventional butter. Lime: Another vitamin C powerhouse, lime is great heart and immune health. How to Make Cauliflower Rice with Cilantro and Lime Start by melting the ghee over medium-high heat. Ghee benefits are better than butter, and I love using it for cooking because of its nutty flavor and ability to withstand high temperatures. Add in the cauliflower and minced garlic, stirring occasionally, for the next 5–10 minutes. Remove from heat. In a large mixing bowl, add in the cauliflower and garlic mixture. Stir in the chopped cilantro, and pour in the lime juice. Mix it all up, and then add sea salt and freshly cracked black pepper to taste. Then serve. This cauliflower rice with cilantro and lime is so easy to make. It pairs well with Mexican dishes, too. You could even experiment with different herbs and seasonings depending on what you’re serving it with. Plus, while it technically is a side dish, you might even want to eat it solo! Cauliflower Rice with Cilantro and Lime DESCRIPTION While it tastes good, white rice has nearly no nutritional value. This cilantro lime cauliflower rice is loaded with nutrition and flavor. INGREDIENTS 2 tablespoons ghee 4 cups grated cauliflower 3 garlic cloves, minced juice of one lime ½ cup chopped cilantro sea salt and pepper, to taste INSTRUCTIONS In a large pan, melt ghee over medium high heat. Add in cauliflower and minced garlic, stirring occasionally. Cook cauliflower for 5–10 minutes, then remove from heat. In a large mixing bowl, add in cauliflower mixture. Pour in lime juice and mix well. Stir in chopped cilantro. Add sea salt and pepper to taste. Serve immediately. To read the original article click here.

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Slash Your Risk of Brain Disorders by Making Sure You Get Enough of THIS Fatty Acid

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

Michelle Marks via NaturalHealth365 – Are you omega-3 deficient? According to an overwhelming abundance of scientific data – the answer (for most people) is yes. Low omega-3 intake is directly associated with arthritis, brain disorders, hypertension plus many other cardiovascular issues. So, how can we prevent this risk to our health? The answer is really quite simple – stop eating too many omega-6 rich foods. The typical ‘modern’ diet offers way too many omega-6 fatty acids – by way of conventionally produced meats and overly-processed foods – which actually inhibit the conversion of omega-3 into DHA and EPA. In fact, the typical American diet has about 20 times more omega-6 fatty acids versus omega-3 fatty acids, and this sets the stage for disease. How Does Omega-3 Deficiency Damage the Body? Simply put, low omega-3 intake tends to promote inflammation – the root cause of most degenerative diseases. Think about all those bagels, potato chips, crackers, French fries, and the overabundance of processed, vegetable oils in packaged food items. Obviously, over time, all these foods create nutritional deficiencies that damage the circulatory system and brain cells. Most people think that a good source of omega-3 fatty acids comes from fish, dairy, and meats. But, especially these days, one has to consider the quality of the food and its source. When choosing animal food – look for pasture-raised (grass-fed) beef and dairy products. Remember, the healthier the animal – the better the omega-6 to omega-3 ratio. Bottom line: Most people eat way too many vegetable oils – high in omega-6 – and there is significant evidence that this can cause serious harm. People who eat a non-industrialized, organic fresh foods diet have an omega-6 to omega-3 ratio of about 4:1 to 1:4 – plus a much lower risk for developing life-threatening diseases. Is It Dangerous to Be a Vegetarian? Without getting into a debate, the truth is vegetarians can consume adequate amounts of essential fatty acids – in the right proportion. Like anyone else, it just takes a little thought in making the right decision. Not surprisingly, flaxseeds top the list in terms of the best vegetarian choices of omega-3. In fact, just one ounce of flaxseed contains 6,388 mg of omega 3 and only 1,655 mg of omega 6. In addition, just one tablespoon of flax oil can deliver 7,196 mg of omega 3. Looking for more healthy choices? Try adding some chia seed to your diet. Often touted for its ability to improve physical strength and endurance – one ounce of chia seeds gives us 4,915 mg of omega 3 but just 1,620mg of omega 6. Especially for diabetics, chia seeds will help to improve insulin sensitivity. Where Else Can I Get Omega-3 Rich Foods? Walnuts provide an omega-3 to omega-6 ratio of 4:1. They are high in anti-inflammatory ALA and a very good source of manganese and copper. Most importantly, if you’re looking to boost brain power, walnuts have been shown to improve cognitive learning and performance. Did you know that certain microalgae produce high levels of EPA or DHA? Microalgae, like spirulina, are microscopic single-cell plants that are found in oceans and lakes. They are at the bottom of the food chain and the only vegan source of both EPA and DHA. Obviously, there are many other choices – when it comes to omega-3 rich foods. You can add wakame (seaweed) to soup or try some dark, leafy green vegetables, wild rice, berries, or cabbage foods like cauliflower. All of these foods – naturally – provide a healthy balance of the omega-3 to omega-6 ratio. Final thoughts: Omega-3 deficiencies can easily be avoided by making better food choices. Spend your money on fresh, organic foods – as often as possible – and stay away from the profit-centered, major food producers that care little about your health. Sources for this article include: NIH.gov Plenteousveg.com To read the original article click here. For more articles from NaturalHealth365 click here.

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How to Build Your Own ‘Longevity Gene’

AHA Publisher — Wed, 26 May 2021 07:00:49 +0000

Al Sears, MD – Kane Tanaka is the oldest person on the planet. At 118, she’s defying the “experts” who insist that genes determine your lifespan. This summer, when the Olympic torch travels through her hometown of Shime, Japan, Kane will carry the flame. Imagine that, a 118-year-old torch bearer! Most doctors attribute her longevity to “good genes.” But despite thousands of studies over the past 50 years, no researcher has been able to identify a single gene explaining the longevity of supercentenarians like Kane. As a regular reader, you’ll know that I believe your genes don’t determine how long, or how well, you can live. And it looks like the geneticists are finally coming around to my point of view. As a matter of fact, many of them now agree that genes only account for about 25% of your longevity.1The remaining 75% is determined by your nutrition, activity level, and lifestyle. Despite the realization that non-genetic factors are much more important, Cornell University researchers wanted to give one unique gene a closer look… A “FOX Hunt” for Longevity… The FOX03 gene plays a key role in regulating metabolism, fighting free radicals, and calming inflammation – three major pathways to aging. Researchers wanted to know how it functions. So they flooded mice brain cells with free radicals and watched FOX03 go to work. FOX03 responded by signaling brain stem cells to halt their usual journey to becoming full-fledged neurons. Now the brain needs a constant supply of new cells to keep you sharp as you age. So the obvious question: Why did FOX03 stop the assembly line? Stem cells are extremely vulnerable as they morph into brain cells. By signaling them to suspend their development, FOX03 was conserving the brain’s limited supply.2 That’s pretty impressive. But even more significant is this: There are several ways you can activate your FOX03 gene to make it twice as powerful. In a sense, you can build your own “longevity gene.” Energize FOX03 to Hunt Free Radicals Energizing FOX03 to hunt down free radicals helps preserve the vital telomeres that protect the integrity of your DNA. Here are three ways to do it: Astaxanthin – My regular readers already know that astaxanthin, nature’s most powerful antioxidant, guards your retinas and staves off macular generation. But recent studies show it nearly doubles FOXO3 activity.3,4 I recommend wild-caught food sources such as salmon, shrimp, and crawfish. But you should also supplement with up to 50 mg of astaxanthin daily. I tell my patients to look for a supplement derived from the best natural source. That’s Haematococcus pluvialis algae. Calorie restriction/fasting – There’s growing evidence FOXO3 and various forms of fasting work to accelerate apoptosis, ridding your body of the dysfunctional cells that contribute to inflammation. Calorie restriction lowers the body’s production of insulin-like growth factor 1 [IGF-1], and as IGF-1 declines FOX03 activity ramps up.5 EGCG – Consider it another reason to make green tea part of your health routine. Already highly regarded for its anti-inflammatory and heart-health benefits, there’s growing evidence the green tea extract EGCG activates the FOX03 gene as well. Most of the studies so far are on animals.6But EGCG-activated FOX03 inhibited the growth of human breast cancer cells.7 A cup of green tea contains about 100 mg of EGCG. I recommend you supplement with up to 1,500 mg of the extract daily. 1 Passarino, G., De Rango, F., & Montesanto, A. (2016). Human longevity: Genetics or Lifestyle? It takes two to tango. Immunity & Ageing, 13(1). https://doi.org/10.1186/s12979-016-0066-z 2 Study Reveals How a Longevity Gene Protects Brain Stem Cells From Stress. (2021, February 19). Retrieved April 5, 2021, from WCM Newsroom website: https://news.weill.cornell.edu/news/2021/02/study-reveals-how-a-longevity-gene-protects-brain-stem-cells-from-stress 3 Research: University of Hawaii reports Astaxanthin can activate the FOX03 “Longevity Gene” in mammals. (2017, March 28). Retrieved April 5, 2021, from John A. Burns School of Medicine website: https://jabsom.hawaii.edu/research-university-of-hawaii-reports-ability-of-astaxanthin-to-significantly-activate-fox03-longevity-gene-in-mammals/ 4 Astaxanthin compound found to switch on the FOX03 “Longevity Gene” in mice. (2017, March 28). Retrieved March 26, 2021, from ScienceDaily website: https://www.sciencedaily.com/releases/2017/03/170328092428.htm 5 Komatsu, T., Park, S., Hayashi, H., Mori, R., Yamaza, H., & Shimokawa, I. (2019). Mechanisms of Calorie Restriction: A Review of Genes Required for the Life-Extending and Tumor-Inhibiting Effects of Calorie Restriction. Nutrients, 11(12), 3068. https://doi.org/10.3390/nu11123068 6 Bartholome, A., Kampkötter, A., Tanner, S., Sies, H., & Klotz, L.-O. (2010). Epigallocatechin gallate-induced modulation of FoxO signaling in mammalian cells and C. elegans: FoxO stimulation is masked via PI3K/Akt activation by hydrogen peroxide formed in cell culture. Archives of Biochemistry and Biophysics, 501(1), 58–64. https://doi.org/10.1016/j.abb.2010.05.024 7 Belguise, K., Guo, S., & Sonenshein, G. E. (2007). Activation of FOXO3a by the Green Tea Polyphenol Epigallocatechin-3-Gallate Induces Estrogen Receptor Expression Reversing Invasive Phenotype of Breast Cancer Cells. Cancer Research, 67(12), 5763–5770. https://doi.org/10.1158/0008-5472.can-06-4327 To read the original article click here. For more articles from Al Sears, MD click here.

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NEW Study: Loading Up on THESE Vegetables Increases Muscle Strength, Even Without Exercise

AHA Publisher — Fri, 16 Apr 2021 07:49:31 +0000

Lori Alton via NaturalHealth365 – Who would have thought that the zany cartoons we grew up with could contain accurate nutritional information? Viewers of a certain age might remember “Popeye the Sailor Man,” who gobbled cans of spinach whenever he needed a boost of muscular power to fight the villainous Bluto. As it turns out, Popeye’s strategy was surprisingly sound. In a study published just last week in The Journal of Nutrition, researchers found that eating one cup a day of green leafy vegetables significantly boosts muscle function. And, as it turns out, muscle function is good for a lot more than beating up cartoon bullies – it is strongly associated with health and well-being, supports bone strength, and leads to a decreased risk of falls with aging (an important benefit for a graying population). Let’s take a look at the power of “green leafies” to enhance physical function. Nitrate-Rich Vegetables Improve Muscular Strength – Even Without the Benefit of Exercise The 12-year study, conducted by researchers at Edith Cowan University in Perth, involved 3,759 Australians who participated in the Australian Diabetes, Obesity and Lifestyle Study. The scientists found that people who consumed a diet high in nitrate-rich vegetables had 11 percent better muscle function in their lower limbs and demonstrated 2.6 kg more knee extension strength – when compared to those with the lowest dietary intake. The team also recorded faster walking speeds for the high-nitrate group. The volunteers’ average nitrate intake was 65 mg a day, with over 81 percent of the total derived from vegetables. Intriguingly, diets high in nitrate-rich vegetables seemed to reinforce muscle strength independent of any physical exercise. (Still, the scientists were quick to advise weight training and regular exercise as well). According to study leader Dr. Marc Sim of ECU’s Institute for Nutrition, less than one in ten Australians eat the recommended five to six servings of vegetables a day. “At least one of the servings should be leafy greens, to benefit the muscular and cardiovascular system,” Sim noted. He added supplements are not as effective as the vegetables themselves. Beets – although they technically aren’t leafy greens – are the vegetables richest in nitrates, followed by arugula, spinach, and kale. Chard, cabbage, leeks, and broccoli are also good sources. But Wait, There Is More! Muscles Aren’t the Only Part of the Body Benefiting from Nitrate-Rich Veggies It isn’t just muscles that benefit from veggies. Other studies have linked nitrate-rich vegetables with cardiovascular health. In an animal study conducted at ECU, rats exposed to carcinogens had less oxidation of fats in the liver, and a smaller decline in antioxidant enzymes. In fact, pretreatment with beet juice tripled the activity of an antioxidant known as superoxide dismutase, while also benefiting heart health by reducing blood pressure. In an impressive study published in the Journal of Applied Physiology, participants with peripheral artery disease who received daily beet juice could walk 18 percent longer before experiencing pain from claudication. And, a crossover study involving competitive cyclists compared the effects of standard beet juice with nitrate-depleted beet juice. Researchers noted an increase in power output and performance during both 4 K and 16.1 K events with the nitrate-rich beet juice. The scientists praised beet juice as a “relatively simple approach for treating … exercise intolerance.” Another enthused researcher described beet juice as a “natural low-cost approach for the treatment of cardiovascular disease.” Nitrates and Nitrites – Friends or Foes? Researchers credit nitrates in the vegetables with the ability to improve health – but these compounds are a double-edged sword that can be both harmful and helpful. Nitrates occur naturally in the human body – as well as in fruits and vegetables. They are also added to processed meats to prevent spoilage and browning. Nitrates can be converted by the body into nitrites, with one of two results. On the one hand, nitrites can boost the production of blood pressure-lowering nitric oxide. However, they can also turn into harmful nitrosamines, particularly when exposed to high heat and combined with protein. Fortunately, in the case of leafy greens, their high content of antioxidant vitamin C prevents nitrosamines from forming, thereby preserving the healthful effects of nitrates. Cruciferous Vegetables and Leafy Greens Also Protect Against Vascular Calcification A study published in 2020 in the British Journal of Nutrition found that higher consumption of cruciferous vegetables, such as broccoli and arugula, is associated with less extensive blood vessel damage in older women. The women had lower odds of developing excessive calcium deposits in the aorta – thereby enjoying a reduced risk of heart attack and stroke. In fact, women who consumed over 45 grams of cruciferous vegetables a day – such as half a cup of raw cabbage or a quarter cup of steamed broccoli – had a remarkable 46 percent lower risk of calcium build-up. The scientists speculated that the vegetables’ content of vitamin K – which helps to keep calcium out of the arteries and in the bones – contributed to the benefits. Note: Many natural health experts will tell you that it’s only vitamin K2 – commonly found in fermented foods like, natto – has the ability to reduce the build up of calcium inside soft tissues of the body. Leafy Greens Are “High-Ringers” for Essential Vitamins, Minerals, and Antioxidant Carotenoids Leafy greens are generally considered “superfoods,” a title they richly deserve. Rich in vitamins A, C, E, and K, leafy greens also contain carotenoids – natural plant pigments with disease-fighting properties. In addition to heart-healthy nitrates, leafy greens are a good source of folate, a form of vitamin B which helps protect against cancer and strokes. Finally, healthy amounts of the essential minerals iron, magnesium, potassium, and calcium round out the roster of important micronutrients in greens. High in fiber, low in calories – and with a low glycemic index to boot – leafy greens seem custom-designed to promote health and wellness. For maximum benefit, opt for organic greens. In addition to their obvious utility in mixed salads, you can add leafy greens to wraps, soups, stews, and omelets. You can also sautee them with lemon and garlic, spice them up with cayenne pepper, or nibble on raw leaves coated with olive oil and balsamic vinegar. However you prepare or enjoy them, leafy greens and brilliant red beets offer up a bonanza of health benefits. It turns out: the scrappy sailor, Popeye, was right all along. Sources for this article include: ScienceDaily.com LifeExtension.com USDA.gov ECU.edu.au Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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School Gardens Linked with Kids Eating More Vegetables

AHA Publisher — Fri, 05 Feb 2021 08:00:55 +0000

University of Texas at Austin via EurekAlert – Getting children to eat their vegetables can seem like an insurmountable task, but nutrition researchers at The University of Texas at Austin have found one way: school gardens and lessons on using what’s grown in them. Researchers worked with 16 elementary schools across Central Texas to install vegetable gardens and teach classes to students and parents about nutrition and cooking. In a study recently published in the International Journal of Behavioral Nutrition and Physical Activity, the team describes specifically targeting schools with a high percentage of students on the free and reduced-price lunch program to understand how nutrition programs affect low-income groups. Each school was studied for one academic year. The study found that students who participated in the gardening, nutrition and cooking classes ate, on average, a half serving more vegetables per day than they did before the program. “A lot of the families in these schools live with food insecurity. They live in food deserts and face a higher risk of childhood obesity and related health issues,” said Jaimie Davis, associate professor of nutritional sciences at UT Austin and the lead author of the paper. “Teaching kids where their food comes from, how to grow it, how to prepare it — that’s key to changing eating behaviors over the long term.” In addition to tracking what the children ate, the study looked at weight, body mass index and blood pressure. During the nine months of the study, there were no statistically significant changes in those measures of health. The study involved more than 3,000 students in the third through fifth grades. Although a half serving increase in vegetable consumption per day may seem like a small change, it’s extremely encouraging to Davis and her colleagues. “Behavior changes can be difficult to achieve, especially long term,” Davis said. “Changes to health parameters like blood pressure may take longer to manifest. Getting children to eat more vegetables can potentially set them up for long-term success.” Previous studies have shown that increased fruit and vegetable consumption can promote health and lower the risk of developing cardiovascular disease, type 2 diabetes and some cancers. More fruits and vegetables may play a role in reduced obesity in adults, but the effects have not been well studied in children. “We have been able to introduce children to a wide variety of vegetables that they’ve never had access to,” Davis said. “Parents I talk with ask, ‘How did you get my kid to eat kale?’ But when they grow the kale from seed and learn how to prepare it in olive oil and bake it into kale chips, they love it.” To read the original article click here.

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