Kale Archives - Amazing Health Advances

Roasted Kabocha with Kale-Cranberry Stuffing Recipe

The AHA! Team — Fri, 25 Apr 2025 05:33:34 +0000

Recipe by: Katie Schloer via Nutrition Facts – Pre-Workout Smoothie Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook Rather than starchy, boring bread cubes, the stuffing for this dish is made with my Basic BROL, combined with onion, celery, kale, and cranberries. To mix it up, try swapping in any combination of cooked whole grains with beans in place of the Basic BROL. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢1 large kabocha squash, halved crosswise (see tip*) ▢1⁄2 cup chopped red onion ▢1⁄2 cup minced celery ▢1⁄2 cup cranberries ▢1 cup finely shredded kale or other dark leafy greens of choice ▢1 tablespoon Umami Sauce Redux ▢1 teaspoon minced fresh thyme leaves (or 1⁄2 teaspoon dried) ▢1 teaspoon minced fresh rosemary leaves (or 1⁄2 teaspoon dried) ▢1 teaspoon minced fresh sage leaves (or 1⁄2 teaspoon dried) ▢Ground black pepper ▢2 cups Basic BROL Instructions Preheat the oven to 350F. Line a baking pan with a silicone mat or parchment paper. Using a strong knife, cut the cap off of the squash. With a spoon, scrape out and discard its seeds and fibers. Set aside. Heat 1⁄4 cup of water in a large skillet over medium heat. Add the onion and celery and cook for 5 minutes. Stir in the cranberries, kale, Umami Sauce Redux, thyme, rosemary, sage, and black pepper to taste. Remove from the heat and stir in the Basic BROL until well combined. Spoon the stuffing into the center of each half of the squash. Transfer the squash to the prepared baking pan and bake for 1 hour 20 minutes. If the stuffing is getting too browned, cover it loosely with foil. The squash is done when it is tender when pierced with a knife. If not, return the squash to the oven and bake for 15 to 20 minutes longer, or until the squash is soft and easily pierced with the tip of a knife. To serve, cut the squash into wedges and enjoy hot. Notes *Hint: To make a hard winter squash easier to cut, pierce the skin of the squash in a few places (to let the steam escape), then place the squash in a microwave and microwave it on High for 3 to 4 minutes. The squash will soften enough to cut easily. To read the original article click here.

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

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

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

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Quercetin: 8 Proven Benefits of This Antioxidant (#1 Is Incredible)

AHA Publisher — Fri, 10 Sep 2021 07:00:41 +0000

Jillian Levy, CHHC via Dr. Axe – Have you ever wondered what makes a “superfood” super? Or what top superfoods like red wine, green tea, kale and blueberries all have in common? The answer is quercetin, a natural compound tied to what all of us seek: better longevity, heart health, endurance, immunity, and more. Quercetin is considered to be the most widely distributed and extensively studied flavonoid, according to a 2018 review. It’s been shown in dozens of studies to have anti-carcinogenic, anti-inflammatory and antiviral activities. In fact, there isn’t much this powerful antioxidant compound can’t do, especially when combined with the health benefits of bromelain, an anti-inflammatory enzyme. All this explains why many experts recommend consuming food sources that contain quercetin regularly. So what are those foods, and how much should you consume? Let’s explore. What Is Quercetin? Quercetin is a type of flavonoid antioxidant that’s found in plant foods, including leafy greens, tomatoes, berries and broccoli. It’s technically considered a “plant pigment,” which is exactly why it’s found in deeply colored, nutrient-packed fruits and vegetables. Considered one of the most abundant antioxidants in the human diet, quercetin plays an important part in fighting free radical damage, the effects of aging and inflammation, according to many studies. While you can get plenty of it from eating a healthy diet, some people also take this compound in concentrated supplement form for even stronger anti-inflammatory effects. What is quercetin used for? According to the Department of Pathology and Diagnostics at the University of Verona in Italy, quercetin glycosides and other flavonoids, (like kaempferol and myricetin) are “anti-viral, anti-microbial, anti-inflammatory and anti-allergic agents.” They have potential to be expressed positively in different cell types in both animals and humans. Flavonoid polyphenols are most beneficial for down-regulating or suppressing inflammatory pathways and functions. Quercetin is considered the most diffused and known nature-derived flavonol there is, showing strong effects on immunity and inflammation caused by leukocytes and other intracellular signals. How It Works Research shows that anti-inflammatory foods containing quercetin can help manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue, and symptoms related to autoimmune disorders like arthritis. How exactly do flavonoids benefit us? It all comes down to high-antioxidant foods‘ ability to be “scavenge free radicals.” As a major bioflavonoid in our diets, quercetin (a type of “polyphenolic antioxidant”) helps slow the aging progress because it lessens the effects of oxidative stress on the body. Oxidative stress takes place in all of us but is increased by things like a poor diet, high levels of stress, a lack of sleep and exposure to chemical toxins. Quercetin plays a role in regulating the immune system’s response to outside stressors through cell signaling pathways called kinases and phosphatases, two types of enzyme and membrane proteins needed for proper cellular function. Benefits 1. Lowers Inflammation Flavonoids, (aka bioflavonoids or bioflavonoide) including quercetin, are important anti-inflammatories because they act as antioxidants, which mean they literally fight the natural process of “oxidation” that takes place over time as we age. Quercetin can help stop damaging particles in the body known as free radicals, which negatively impact how cells work — including damaging cell membranes, changing the way DNA works, increasing cell mutations and causing healthy cells to die. It can also reduce expression of inflammatory genes such as interleukin. Research now shows us that inflammation is the root of most diseases, including heart disease, cancer, cognitive decline, some mental disorders and autoimmune disorders. At this time, practitioners and patients report using quercetin to effectively fight conditions related to inflammation, including: “hardening of the arteries” (atherosclerosis) high cholesterol heart disease and circulation problems insulin resistance and diabetes eye-related disorders, including cataracts allergies, asthma and hay fever stomach ulcers cognitive impairment gout viral infections inflammation of the prostate, bladder and ovaries chronic fatigue syndrome cancer chronic infections of the prostate skin disorders, including dermatitis and hives 2. Fights Allergies Is quercetin an antihistamine? Some consider it to be a natural antihistamine and an anti-inflammatory, possibly making it effective for lowering the effects of seasonal and food allergies, plus asthma and skin reactions. However, most research to date has been conducted on animals and not humans. Histamines are chemicals that are released when the immune system detects an allergy or sensitivity, and they are what account for uncomfortable symptoms we face whenever the body has an allergic reaction. Quercetin can help stabilize the release of histamines from certain immune cells, which results in decreased symptoms like coughs, watery eyes, runny noses, hives, swollen lips or tongue, and indigestion. It’s long been used in ancient Chinese herbal formulas created to block allergies to certain foods (such as peanuts). Studies conducted on mice suggest that it may be equivalent at fighting allergies as some prescription medications, all with little to no side effects. 3. Supports Heart Health Because of its ability to lower inflammation and oxidative stress, quercetin seems to be beneficial for people with heart and blood vessel-related disorders, according to a number of studies. For example, eating lots of deeply colored fruits and veggies that contain flavonoids is linked to a lower risk of cardiovascular disease, and even death, in older adults, among reduced risk for vascular diseases. It’s also been connected to reduced risk for type 2 diabetes and obesity, which have many of the same risk factors as heart disease. Studies done in animal and some human populations show that various types of flavonoids (quercetin, resveratrol and catechins, for example) can help reduce the risk of atherosclerosis, which is a dangerous condition caused by plaque building up within the arteries. Cut-off blood flow in the arteries is one of the primary risk factors for experiencing a heart attack or stroke, which is why cardiac arrest is less likely among people who eat a nutrient-packed diet. Antioxidants also seem to protect the body from experiencing increases in LDL “bad” cholesterol and can help regulate blood pressure levels. Certain studies show that quercetin prevents damage to LDL cholesterol particles, and it seems that people who eat the most flavonoid-rich foods typically have healthier and lower cholesterol levels, plus fewer incidences of hypertension and high blood pressure. In fact, if you’ve ever heard that red wine is good for your heart, that’s because it’s a natural source of quercetin. It’s one of the main active ingredients in red wine extract, which is associated with healthier heart function. 4. Helps Fight Pain Taking quercetin supplements may help lower pain associated with autoimmune conditions such as arthritis, as well as infections, including those of the prostate and respiratory tract. That’s because studies suggest quercetin reduces inflammatory pain. For example, there’s some evidence from several small studies that people experiencing bladder pains from infections (causing an urgent need to urinate, swelling and burning) have fewer symptoms when taking quercetin supplements. Flavonoids are also linked to reduced symptoms of prostatitis (inflammation of the prostate) and rheumatoid arthritis (RA). There’s evidence that when patients with RA switch from eating a “typical Western diet” to one higher in antioxidant-rich foods (like uncooked berries, fruits, vegetables, nuts, roots, seeds and sprouts), they experience less pain and reoccurring symptoms. 5. Might Help Improve Energy and Endurance Quercetin is added to some athletic supplements because it’s believed to help increase athletic performance and endurance, likely because of its positive effects on blood flow. Researchers from the School of Applied Physiology at the Georgia Institute of Technology found that, on average, “quercetin provides a statistically significant benefit in human endurance exercise capacity (VO2 max) and endurance exercise performance).” While improvements were at times small, it makes sense that antioxidants could boost physical performance since they help increase the health of blood vessels, which carry oxygen and nutrients to muscle and joint tissue. Other studies also show that it helps increase immune function and prevents susceptibility to illnesses that can occur when someone trains intensely and experiences exhaustion. One study found evidence that taking 500 milligrams of quercetin twice daily helped protect cyclers from developing exercise-induced respiratory infections following periods of heavy exercise. Because it can boost your energy level, does quercetin affect sleep? For example, is there a link between quercetin and insomnia? One study found evidence that it may alter the sleep-wake cycle partly through activation of GABA receptors. However, insomnia is generally not believed to be a common side effect of taking it in dietary supplement form. 6. Might Help Fight Cancer A Boston University School of Medicine study published in the Journal of Biological Regulators and Homeostatic Agents shows a link between a nutrient-dense diet rich in quercetin plus other antioxidants and a lowered risk of cancer. Quercetin seems to have potential chemo-preventive activity and might have a unique antiproliferative effect on cancerous cells, making it an effective addition to any natural cancer treatment approach. Research shows that this may result from the modulation of either EGFR or estrogen-receptor pathways. Recent studies have found quercetin can help stop the processes involved in cell proliferation and mutation, the growth of tumors, and symptoms related to typical cancer treatments, such as radiation or chemotherapy. At this time, the majority of studies done on quercetin’s effects on cellular functioning have involved animals, so more research is still needed to reveal specific effects on human cancer cells. This is especially true when taken in high doses above the amount someone would get from a healthy diet. 7. Helps Protect Skin Health Capable of blocking “mast cells,” which are immune cells critical in triggering allergic reactions, inflammatory disease and autoimmune disease, researchshows that quercetin helps protect skin from the effects of disorders like dermatitis and photosensitivity. Flavonoids like quercetin block the release of many pro-inflammatory cytokines, such as IL-8 and TNF, which helps stop symptoms related to skin inflammation, even in people who don’t find relief from other conventional treatments or prescriptions. Studies have found that this compound has antioxidant and anti-inflammatory effects that help fight allergic and inflammatory diseases, as well as some prescriptions, when taken in oral supplement form. For example, some people take quercetin for eczema since it can inhibit the secretion of histamine and pro-inflammatory markers. 8. Protects Liver Health Recent research has shown that this antioxidant has protective effects when administered to rats with ethanol-induced acute liver injury. Researchers concluded that “quercetin, by multiple mechanisms interplay, demonstrates hepatoprotective effect on liver-injury induced by alcohol, by increasing ethanol metabolizing enzyme activities, increasing antioxidant system activities against oxidative stress, lowering the expressions of pro-inflammation cytokines.” A 2017 study found evidence indicating that quercetin attenuates liver inflammation and fibrosis in mice through inhibiting macrophages infiltration. Researchers believe it “holds promise as potential therapeutic agent for human fibrotic liver disease”, a condition triggered by liver injury and inflammation. 9. Protects Against Neurological Disorders There’s mounting evidence showing that quercetin offers neuroprotective benefits, due to its ability to defend the brain against oxidative stress and inflammation, leading to potentially less risk for cognitive conditions like Alzheimer’s disease and dementia. A 2018 study concluded that “findings suggest a possible new protective role for dietary flavonoids on alzheimer’s disease (AD).” The study found that administration of quercetin in early-middle stages of AD pathology ameliorates cognitive dysfunction and boosts protection mainly related to increased Aβ clearance and reduced astrogliosis, which is related to destruction of neurons. Related: Berberine: The Plant Alkaloid that Helps Treat Diabetes & Digestive Problems Food Sources What foods have the most quercetin? All types of tasty red, green and purple-pigmented plants come packed with quercetin — for example, red wine, blueberries, apples, red onion and even green tea are some of the best sources. Quercetin is actually believed to be the most abundant flavonoid in the human diet. But the amount found in plant foods can vary a lot depending on where they’re grown, how fresh they are, how they’re prepared and so on. Some of the top sources of quercetin to add to your diet include: Apples Peppers Red wine Dark cherries and berries (blueberries, bilberries, blackberries and others) Tomatoes Cruciferous veggies, including broccoli, cabbage and sprouts Leafy green veggies, including spinach, kale Citrus fruits Cocoa Cranberries Whole grains, including buckwheat Raw...

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Watermelon Feta Salad Recipe

AHA Publisher — Tue, 03 Aug 2021 07:00:06 +0000

Dr. Josh Axe, DC, DNM, CN – There are few fruits that scream summer the way watermelons do. These juicy melons often appear at barbecues and in frozen drinks, but they’re not often featured in salads, until now. This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! Sweet and Salty: Why It Works You might already enjoy sweet and salty food combos, like caramel popcorn or chocolate-covered pretzels. But why is it that these two flavors get our taste buds so excited? Like most awesome duos, when sweet and salty are paired together, they bring out the best in each other. Sweet tastes are actually enhanced by salt; by layering the two flavors in the same bite, you’re getting maximum deliciousness. The sweet and salty combination also keeps your taste buds guessing. If you only ate sweet foods, eventually you’d get tired of them — same with salty stuff. When you eat them together, though, instead of flavor fatigue, you get a unique combination that your brain just can’t get enough of. In this watermelon feta salad, we’ll take advantage of contrasting flavors by joining together sweet, ripe watermelon with salty, tangy feta cheese. Topping it all off is a maple sugar and coconut vinegar homemade dressing. Drooling is acceptable. Nutrition Facts Not only is this watermelon and feta salad really darn tasty, but it’s also good for you. One serving contains approximately: (1) 387 calories 5.92 grams protein 34.93 grams fat 15.55 grams carbohydrates 10.67 grams sugar 2.4 grams fiber 98.6 micograms vitamin K (110 percent DV) 2359 IUs vitamin A (101 percent DV) 4.53 milligrams vitamin E (30 percent DV) 0.254 milligrams copper (28 percent DV) 140 milligrams phosphorus (20 percent DV) 0.315 milligrams manganese (18 percent DV) 262 milligrams sodium This watermelon salad is loaded with good-for-you ingredients. Watermelonis an antioxidant-rich food that helps boost immunity and protect cells from free radicals. It’s also a good option if you have high blood pressure or cardiovascular disease. Because it has a high water content, it keeps skin looking good, while also helping you lose weight, since it’s low in calories, too. And it’s also super refreshing during the hot summer months! Kale is a powerful leafy green that’s full of vitamins, especially vitamin K and vitamin A. As an anti-inflammatory food, kale helps protect the body from one of the main causes of disease. It’s also a cancer-fighting food and good for your heart, as it’s been proven to lower bad cholesterol levels. Arugula is another leafy green and makes up the bulk of this salad. The slightly bitter taste is a nice contrast from the sweet watermelon, but this vegetable has more than just good taste going for it. Arugula is excellent for keeping your eyes and heart healthy and aids in digestion by balancing pH levels. Finally, feta cheese pulls this whole salad together. It’s one of the healthiest cheeses, and it’s more easily digestible than those made from cow’s milk. It’s time to put this salad together! How to Make Watermelon Feta Salad Start by combining the salad dressing ingredients and setting them aside. If you don’t have coconut vinegar, apple cider vinegar can be substituted. Split the arugula and kale over three to four plates. Let’s dress up these leafy greens. Add the watermelon, cucumber, tomatoes, goat cheese and pistachios, making sure to combine them well on the plate. Top each plate with fresh mint and green onion. Drizzle the dressing over the watermelon feta salad and chow down. Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. Watermelon Feta Salad Recipe DESCRIPTION This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! INGREDIENTS SALAD: 3 cups arugula 3 lacinato kale leaves, stems removed, chopped/massaged 2 cups watermelon, cubed and seeds removed ½ cup cucumber, halved and sliced 1 cup mini kumato tomatoes, halved ½ cup goat feta ¼ cup pistachios, crushed 3 sprigs mint, stems removed and chopped 1 green onion, finely chopped DRESSING: 3 tablespoons coconut vinegar juice of 1 lime 1 tablespoon maple sugar ½ cup olive oil ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Mix together the dressing ingredients and set aside. On 3–4 plates, add the arugula and kale. Add the watermelon, cucumber, tomatoes, goat feta and pistachios. Top with mint and green onion. Drizzle on dressing and serve. NOTES Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. To read the original article click here. For more articles from Dr. Axe click here.

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Fighting Autism Brain Inflammation with Food

AHA Publisher — Fri, 09 Apr 2021 07:00:30 +0000

Michael Greger M.D. FACLM via NutritionFacts – One food may be able to combat all four purported causal factors of autism: synaptic dysfunction, oxidative stress, mitochondrial dysfunction, and neuroinflammation. In a keynote address at an autism conference, Harvard neurologist Martha Herbert said, “I think we need to conduct research as if we know this is an emergency.” Already, up to 1.5 percent of American children have autism, and it appears to be on the rise. What about fever’s dramatic effect? “Dramatic relief of autistic behavior by infectious fever continues to tantalize parents and practitioners” and, indeed, from a research standpoint, “what could be more revealing than a common event that virtually ‘normalizes’ autistic behavior for a time?” But, “[t]here’s so much going on during fever.…Where to begin?” Once it became understood that one cause of autism may reside in the synapses—the “soul of the brain,” the nerve-to-nerve junctions where information is transmitted—attention turned to heat shock proteins, which are released by the brain when you have a fever. They can improvesynaptic transmission and, thus, may be capable of improving long-range brain connectivity, which is depressed in autism. A compound, sulforaphane, upregulates those heat shock proteins, so you could potentially get the benefits without the fever. Which drug company makes it? What do I ask for at the pharmacy? You don’t. As I discuss in my video Fighting Autism Brain Inflammation with Food, you just need to check out the produce section at your local market. Sulforaphane is not made in a chemical plant—it’s made by a plant. Sulforaphane is made by broccoli, kale, cabbage, collards, and cauliflower—in other words, cruciferous vegetables. Perhaps if we give broccoli to those with autism, it will make things better by boosting the heat shock proteins. But, as you can see at 1:57 in my video, synaptic dysfunction is not the only contributing cause of autism. There’s also oxidative stress. “The brain is particularly vulnerable to oxidative stress” because lots of free radicals are forged in the brain, which has few “antioxidant defense capacities.” And indeed, there is “a long history of studies showing that ASD [autism] is associated with oxidative stress and diminished antioxidant capacity.” Nrf2 levels are cut nearly in half, which is what triggers our body’s antioxidant response. Nrf2? What is that? It’s “considered to be a master regulator” of our body’s response to environmental stressors. If only there were a way to boost Nrf2 with foods. Well, there is. Sulforaphane just so happens to be perhaps “the most potent naturally occurring inducer” of Nrf2 on the planet. Under any kind of stress—oxidative stress, inflammatory stress—Nrf2 triggers our antioxidant response elements, activating all sorts of cell-protective genes that balance out and detoxify the free radicals and facilitate protein and DNA repair. So, maybe if we give some broccoli to those with autism, it will also make things better by triggering Nrf2, which activates those antioxidant response elements. There’s also the mitochondrial dysfunction. Children with autism are more likely to suffer from dysfunctional mitochondria, the little powerplants within our cells where metabolism takes place. If only there were some food that could improve mitochondrial function. And, there is: “A diet rich in cruciferous vegetables effectively retunes our metabolism by…restoring metabolic homeostasis,” or metabolic balance. Power plants for our cellular powerplants. As you can see at 3:58 in my video, not only can sulforaphane boost the gene expression of heat shock proteins as much as sixfold within six hours, but it can also double the mass of mitochondria in human cells growing in a petri dish. So, maybe if we give some broccoli to those with autism, it will also make things better by relieving some of that mitochondrial dysfunction that is creating even more free radicals. Can we just try giving these kids some broccoli already? Before we do, there’s one final factor. Neuroinflammation—brain inflammation—is another causal factor in autism. If, at autopsy, you look at brain tissue of those with autism, you can see inflammation throughout the white matter, and if you do a spinal tap, you’ll find up to 200 times the levels of inflammatory mediators, such as interferon, bathing their brains. What’s causing all that inflammation? Well, the master regulator of the inflammatory cascade is a protein called NF-kappa-beta, which induces inflammation. If overexpressed, as in autism, it can lead to chronic or excessive inflammation. If only there were a food… Really? Broccoli does that, too? Yes! In fact, the major anti-inflammatory mechanism for sulforaphane is inhibiting NF-kappa-beta. That completes the picture. Give broccoli to someone with autism, and heat shock proteins are released to boost synaptic transmission, Nrf2 is activated to wipe out the free radicals, mitochondrial function is restored, and we suppress the inflammation triggered by NF-kappa-beta. One food counters all four purported causal factors of autism. That’s one of the differences between foods and drugs. Drugs tend to have single effects. But, autism spectrum disorder ismultifactorial, so it’s no wonder there are no drugs that work. But “strategies using multi-functional phytochemicals” such as sulforaphane, or even better, the whole plants themselves “are highly attractive”…in theory. But you don’t know until you put it to the test, which I cover in my video Best Foods for Autism. You can also check: Flashback Friday: The Best Foods for Fighting Autism and Brain Inflammation. This article has been modified. To read the original article click here.

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