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What Is the Best Food for Gingivitis and Periodontal Disease?

AHA Publisher — Wed, 07 Dec 2022 03:16:57 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What would happen if you stopped brushing your teeth but ate more healthfully? Experimentally, when study participants stop brushing their teeth, plaque starts to build up and, within a few days, their gums start to get inflamed. Though nothing may be visible just yet, if you take a biopsy at the gum line, you can see the inflammation beginning to spread. Within a few weeks, overt gingivitis becomes apparent with gums that can get red and swollen and bleed easily. If you don’t do anything about it, you can develop periodontal disease, where the inflammation creeps down into the supporting structures of the tooth—the bone and ligaments—setting you up for tooth loss. How did we get along for millions of years without brushing our teeth? “Dental disease is almost universal” these days, but skulls from thousands of years before the invention of the toothbrush have perfect teeth. Admittedly, that was also thousands of years before the invention of candy bars. Does food play a role? You don’t know…until you put it to the test, as I discuss in my video Best Food for Periodontal Disease and Gingivitis. How do you get people to stop brushing their teeth and also stop eating processed junk? Researchers designed a study where participants were forced to live under Stone Age conditions without “toothbrushes, toothpaste, dental floss, toothpicks, or other oral hygiene products” for a month, and “security guards ensured that all subjects maintained the appropriate lifestyle for Stone Age humans.” They could use a twig or other natural material to try to clean their teeth, but were pretty much on their own. (The participants didn’t get any candy bars either.) The researchers were attempting to replicate the diet from about 4000 BCE, so the subjects got a lot of whole grains with supplemental “salt, herbs, honey, milk, and meat from domestic animals (goats and hens),” and were allowed to pick berries or see what they could catch. What happened? With no oral hygiene, their plaque built up, as you can see in the graph below and at 1:53 in my video, but their gums got healthier, as measured by bleeding on probing. (Gums bleeding when poked with a dental tool is a measure of gingivitis.) In almost every case, the participants’ gum health improved. How is it possible that their gums were actually healthier despite buildup of plaque? Many of the more disease-causing bacteria seemed to have disappeared from their mouths. The researchers suggested this could be from the lack of refined sugars, but the participants were eating honey, so they weren’t on a sugar-free diet. They were, however, eating a lot of whole grains and berries rich in antioxidant phytonutrients with anti-inflammatory properties. So, maybe it was restricted sugar intake combined with the intake of really healthy foods. Thus, all of those experimental studies where people stop brushing their teeth and their gums inevitably get inflamed “may only be applicable if the subjects maintain a Western diet rich in sugar and low in anti-inflammatory foods,” such as whole plant foods. What about the role of nutrition in periodontal health? Gingivitis can lead to periodontitis, an inflammatory disease of the supporting tissues of the teeth, which, if left untreated, can lead to the progressive loss of the bone that holds our teeth in place. Part of the development of periodontal disease may involve oxidative stress, so not only do we need to reduce our intake of pro-inflammatory foods, such as refined carbohydrates and saturated fats, but it may also help if we seek out foods that are antioxidant-rich. Is there an association between periodontitis and dietary vitamin C intake? Apparently so, as you can see in the graph below and at 3:34 in my video. Increased risk of periodontitis has been associated with lower levels of vitamin C intake. What effect might vitamin C depletion and supplementation have on periodontal health? Researchers provided controlled amounts of vitamin C to study participants for three months and found that measures of gum inflammation were directly related to the subjects’ vitamin C status. On about one orange’s worth of vitamin C a day, their gums improved; down around only 5 mg a day, though, their gums got worse. On ten oranges’ worth of vitamin C a day, they got better and then worse once again when the vitamin C level dropped down to five oranges’ worth, as you can see in the graph below and at 4:01 in my video. The study was pretty convincing, though 5 mg a day is down at scurvy level. We know our gums start bleeding and our teeth can fall out if we have scurvy, but that doesn’t mean taking extra vitamin C helps. Indeed, 1,500 mg of vitamin C a day did not seem to help prevent gingivitis and even 2,000 mg a day failed to help periodontitis sufferers. Is it possible that vitamin C is just too weak an antioxidant? What about lycopene, the powerful antioxidant pigment that makes tomatoes red? Lycopene worked! But that was from injecting it directly into the gum pocket with a syringe. Does it still work if you simply eat it? A randomized, placebo-controlled, clinical trial investigated the efficacy of lycopene in the treatment of gingivitis. After two weeks of standard dental treatment with either a single daily tomato’s worth of lycopene or placebo, the placebo group had a 10 to 20 percent reduction in gingivitis, but the lycopene group had a nearly 30 percent improvement within just one week. How much lycopene? The amount found in just one and a half teaspoons of tomato paste a day. So, tomatoes may help with gingivitis, but what about periodontitis? Another randomized, double-blind, placebo-controlled trial again treated subjects with a typical dental cleaning plus either one daily tomato’s worth of lycopene or a placebo for two months. Researchers found significant improvements in the lycopene group in plaque, gingivitis, and bleeding, though not probe pocket depth and clinical attachment. You can see the difference in how much better their gums looked as you can see below and at 5:59 in my video. The researchers concluded that “supplementation with lycopene seems to have augmented the healing sequence of inflamed gingival tissues,” but that was with a whole tomato’s worth a day. How about half a tomato’s worth or just three quarters of a teaspoon of tomato paste’s worth of lycopene a day? Neither worked. There was no difference. It looks like you have to go the whole tomato. It should come as no surprise that healthy foods can benefit all parts of the body, but I still love to see the data! I talk more about the red pigment in tomatoes in Lycopene Supplements vs. Prostate Cancer and Tomato Sauce vs. Prostate Cancer. Key Takeaways Although dental disease is nearly universal today, skulls from thousands of years before the toothbrush was invented have perfect teeth Researchers had study participants live under Stone Age conditions for a month without any oral hygiene products, though they could use twigs or other natural materials to clean their teeth. Dietarily, they were given whole grains with “salt, herbs, honey, milk, and meat from domestic animals (goats and hens),” and could pick berries or see what they could catch, in an attempt to replicate the diet from about 4000 BCE. Without oral hygiene, the subjects’ plaque built up, but their gums got healthier. Much of the disease-causing bacteria seemed to have disappeared from their mouths, thought perhaps because they were not consuming refined sugars and were consuming a lot of antioxidant- and anti-inflammatory-rich whole grain and berries. Development of periodontal disease may involve oxidative stress, so we should reduce consumption of pro-inflammatory foods like refined carbs and saturated fats, while also increasing intake of antioxidant-rich foods. Increased risk of periodontitis has been linked to lower levels of vitamin C intake, but 1,500 daily mg of vitamin C did not seem to help prevent gingivitis and 2,000 daily mg didn’t help periodontitis sufferers. Lycopene, the antioxidant pigment that makes tomatoes red, did work, however. Researchers found that one daily tomato’s worth of lycopene may help with gingivitis, plaque, and bleeding, but not probe pocket depth and clinical attachment. To read the original article click here.

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Natural Sunburn Relief, Including 5 Home Remedies

AHA Publisher — Fri, 24 Jun 2022 07:00:50 +0000

Dr. Josh Axe, DC, DNM, CN – Summertime: trips to the beach, family cookouts, warm nights and … sunburn? Unfortunately, even if you’ve slathered on sunblock religiously, those UV rays can sneak through and leave you with a painful, itchy red burn. While I believe some sensible sun exposure is essential for your health to prevent vitamin D deficiency, too much of a good thing can lead to damaging sunburn or sun poisoning that could increase your risk of skin cancer and premature wrinkles. If after a long summer day, you’ve spent too much time outdoors under the hot sun, thankfully there are many natural sunburn remedies that actually work. How do you make a sunburn go away fast? If you’re wondering how to treat sunburn fast, you don’t have to go further than your kitchen cabinets with natural sunburn treatments like black tea and oatmeal. Are you fan of essential oils and keep them around your home? If the answer is “yes” then that’s great news since essentials oils are another great form of natural sunburn treatment. What Is a Sunburn? So what is a sunburn, anyway? A standard sunburn definition: inflammation of the skin caused by overexposure to ultraviolet radiation especially from sunlight. How long does a sunburn last? Typically, it lasts several days. A sunburn occurs when the sun or another ultraviolet light source hits your unexposed body and exceeds what your skin can handle. This prompts your skin to release melanin, its protective pigment. Here are a few interesting facts: A fair-skinned person can get a sunburn in less than 15 during intense midday sun. It could take hours for a dark-skinned person to get burned in that same type of sun exposure. Interestingly, the sunburn process starts setting in before it’s even visible to the naked eye; the first effects may not show up for several hours. Blisters related to sunburn could take hours to days to develop. It could take a full 24 hours for a sunburn’s full effects to surface. Causes If you spend too much time in the sun without clothing or sunscreen to protect your skin, it can cause your skin to burn or tan. What causes some people to burn while others are more likely to get a suntan? It depends upon the level of a pigment called melanin in the skin. People with fairer skin have less melanin while people with darker skin have more. When the rays of the sun cause damage to the skin, the skin manufacturers more melanin in an effort to protect it from further damage. This causes skin tone to change color. For lighter skinned individuals, the skin is more likely to turn red. Do sunburns turn into a tan? Sometimes a sunburn will naturally turn into a tan if peeling can be avoided. However, you should never allow a sunburn for the sake of hopefully getting a tan eventually because you are damaging your skin! Symptoms Sunburn symptoms include: Skin pinkness or redness Skin that feels warm or hot to the touch Pain and tenderness Sunburn itch Swelling Small fluid-filled blisters, which may break Headache, fever, nausea and fatigue (if you have severe sunburn) A sunburn rash or “sun rash” (hives and blisters on top of a sunburn), sunburn chills or fever, and nausea are all signs of sun poisoning. Diagnosis For your doctor or dermatologist to diagnosis a sunburn, he or she will likely examine your body, ask about your symptoms and history of sun exposure. Conventional Treatment What is the best treatment for sunburn? According to the American Academy of Dermatology, many dermatologists will recommend conventional sunburn treatment that looks something like the following: Take cool baths or showers often to decrease pain. When drying off, leave a small amount of water on the skin and then apply a moisturizer to help trap water in your skin and increase skin hydration. (This is a great natural sunburn remedy, too!) Aloe vera and soy are helpful ingredients to look for in a conventional sunburn cream. If you’re dealing with something worse than a mild sunburn or you’re experiencing discomfort, over-the-counter hydrocortisone cream is another conventional sunburn treatment. Using conventional pain relievers such as aspirin or ibuprofen to decrease sunburn swelling, redness and discomfort. Drink extra water to prevent dehydration. (Also, makes the list of natural sunburn treatments for sure!) If your skin blisters, this means that you have a second degree sunburn. Leave the blisters alone (in other words, do not pop or pick at them!) because they are helping your skin heal and guarding against infection. How long does it take for a sunburn to heal? According to the National Institute for Occupational Safety and Health (NIOSH), “Unlike a thermal burn, sunburn is not immediately apparent. Symptoms usually start about four hours after sun exposure, worsen in 24–36 hours, and resolve in 3–5 days.” According to the Mayo Clinic, treating sunburn with even the best sunburn relief does not heal your skin, but it can help to improve pain, swelling and discomfort. Natural Remedies How do you make a sunburn go away fast? If your sunburn is not severe, using home remedies for sunburn promptly and consistently can really help to improve a burn fast. 1. Pantry and Fridge Staples (Used Topically) If you’re trying to figure out how to heal sunburn naturally, you may be surprised to find out that many items in your kitchen can help when used topically! Here are some common food items that can help relieve sunburns: Oatmeal is proven to relieve itchy dry skin and reduce inflammation as burns heal. Enjoy its healing effects by blending dry oats in a blender or food processor until its finely ground and smooth. Add a cup of oatmeal to warm bath water (not hot!) and spend some quality time soaking. Milk can also help to reduce skin pain and heat. You can either create a cold compress by dunking a washcloth in chilled milk and applying it directly to burnt areas or by adding about a cup of cold milk to a cool bath and soaking. Make sure its whole milk so you can benefit from the helpful natural fat content. Black tea isn’t just delicious to drink, it’s also great at reducing sunburn’s redness and quickening the recovery process. In a pitcher, soak a few bags of black tea. You want to do this until the water is super black. Then use a washcloth to apply it to the affected areas and don’t rinse. The tannic acid in the tea, which gives it the dark color, eases the heat and provides much-needed relief. Yogurt contains probiotics and lactic acid, which make it an excellent choice for reducing redness and soothing the skin. Choose a full-fat, plain yogurt and apply it gently on the sunburnt areas. Let it sit for about 10 minutes and then wash off in the shower. Cornstarch can reduce the painful chafing that occurs when your inflamed skin sticks to the bed sheets at night. While using it means you’ll be doing laundry the next day, sprinkling cornstarch over the sheets will reduce friction and create a barrier between your skin and the sheets, allowing for more comfortable sleep during sticky nights if your sunburn is exceptionally painful. 2. Aloe Vera and Coconut Oil When you’re in the midst of your natural sunburn treatment, your body is desperate for moisture. Applying moisturizers like pure coconut oil and aloe vera gel can really help to improve a burn. Aloe vera is so helpful that it’s a common conventional recommendation as well. It’s even sometimes called the “burn plant” because it’s such an effective natural remedy for a bad burn. You can buy a bottle of pure aloe vera or you can use a leaf of an aloe vera plant by splitting it open and applying the sap to your skin. Hint: Store a bottle of aloe or an aloe vera leaf in the refrigerator for an extra blast of soothing coolness upon application. 3. Hydrating Foods There are a lot of natural topical remedies for sunburns, but if you want to know how to get rid of sunburn fast, you don’t want to forget some internal help as well. It’s a great idea to “moisturize” from the inside out by eating foods with high water content. Snack on fruits like oranges and watermelons, which are high in vitamin C and promote healing. In fact, watermelons are about 92 percent water. Also drink plenty of water and electrolyte-rich drinks like coconut water. While healing from sunburn, avoid alcohol and sugary foods, which can increase inflammation and slow down the relief process. 4. Apple Cider Vinegar Did you know that you can use apple cider vinegar for sunburn? You might not smell great, but you’ll likely feel a whole lot better when you include apple cider vinegar (ACV) in your sunburn-fighting routine. Apple cider vinegar uses cover many health areas, but ACV will also soothe burnt skin. Add a cup to a cool bath along with ¼ cup of coconut oil and a few drops of lavender essential oil for a healing soak. No time for a bath? You can also make a 1:1 solution of vinegar and water in a spray bottle or dip a washcloth into the solution and dab on the affected areas. 5. Essential Oils They’re not just for helping your home smell nice or easing stress and anxiety, there are also essential oils for sunburn. I recommend two common favorites: Peppermint oil is a natural analgesic, or painkiller. It also helps soothe burnt areas by providing a cooling sensation. Bonus: because peppermint oil is also effective at alleviating headaches, it can help with the after-sun headache some people suffer from. Lavender oil is another essential oil go-to for sunburns. It can help to reduce the sting of burns and decrease redness. With its antioxidant, pain-relieving and anti-inflammatory properties, it’s the perfect choice to speed up healing, allowing your body to recover faster. Are you wondering how to treat a sunburn with essential oils? This home remedy for sunburn incorporates both lavender and peppermint essential oils, along with aloe vera juice and coconut oil for sunburn relief. How to Prevent It’s possible to get a burn from the sun even when it’s cloudy or cool outside. It’s also important to note that UV light is stronger at high altitudes and the sun’s rays are easily reflected onto the skin when you’re near sand, water or snow. Key tips for avoiding a burn from sun exposure: Aim to be in the shade if you’re going to spend extensive time outdoors, especially between the hours of 10 a.m. and 4 p.m. when the sun’s rays are at their strongest. Apply a natural sunscreen to all exposed skin (and make sure your sunscreen isn’t expired). Put on additional sunscreen every 40 to 80 minutes, or sooner if it has washed off from swimming or sweating. Wear clothing and hats to protect skin. Wear sunglasses that block both UVA and UVB rays. Stay hydrated with non-alcoholic fluids, especially water. Nutrients found in specific foods are also known to help prevent sunburns, often in a time-dependent manner: Vitamin C and E: Vitamin C can be found in citrus fruits, peppers, guava and broccoli while many nuts like almonds and sunflower seeds are great sources of vitamin E. Beta-carotene: Foods like carrots, pumpkin and sweet potatoes are rich in beta-carotene. Lycopene: Delicious summer time foods like tomatoes and watermelon are high in lycopene. Fish oil: The sunburn response may be reduced by dietary fish oil rich in omega-3 fatty acids. Final Thoughts According to the CDC, you should seek medical attention for a bad sunburn with sunburn blisters that cover over 15 percent of your body, you have a high fever, experience dehydration and/or you feel extreme pain for longer than 48 hours. Of course, it’s always best to avoid sunburns in the first place. However, I don’t advocate completely barring yourself from the sun. Usually a few minutes is all someone needs to get sufficient vitamin...

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AMAZING Compound Found in Tomatoes Can Strengthen Bones and Help Prevent Osteoporosis

AHA Publisher — Mon, 27 Dec 2021 08:00:25 +0000

Lori Alton via NaturalHealth365 – Osteoporosis, characterized by low bone mineral density, causes brittle bones susceptible to breakage. Odds of developing osteoporosis skyrocket with advancing age – with women disproportionately affected. About 30 percent of postmenopausal women in the United States are affected by osteoporosis, and – according to the International Osteoporosis Foundation – roughly one in three women over age 50 will experience a bone fracture due to the condition. (For men over 50, the odds of an osteoporosis-related fracture are one out of five). Unfortunately, pharmaceutical therapies for osteoporosis can feature horrific side effects, including jaw osteonecrosis, thromboembolisms, increased cancer risk, and – ironically – bone fractures. This has led to an urgent search for effective natural interventions. And, there’s good news on that front. New research suggests that lycopene, the antioxidant plant pigment responsible for the ruby-red coloration of tomatoes, may help to stop the progression of osteoporosis in its tracks. New Study Explores Exciting Potential of Tomato Compound to Support Bone Health In a study conducted at Azienda University Hospital in Catanzaro, Italy, and published in the Journal of Translational Medicine, scientists set out to investigate the effects of lycopene on bone mineral density. Some of the research centered around test-tube studies – and was designed to evaluate the effects of lycopene on bone cells such as osteoblasts (the specialized cells that synthesize bone matrix). But, it wasn’t all lab tests. The team also conducted a clinical trial involving 39 postmenopausal women. In this deceptively small trial, participants received 150 ml a day of a lycopene-rich sauce made from vine-ripened tomatoes. The control group – 39 women of comparable age and health status – received no tomato sauce. Lycopene Plays a Vital Role in the Regulation of Bone Metabolism and IMPROVES Bone Density The study results were encouraging. The team found that lycopene helps activate cellular systems – such as the WNT/beta-catenin pathway – that help prevent bone loss. In addition, lycopene appears to improve bone resistance and repair by influencing collagen biosynthesis. But, it was the clinical study that yielded the most dramatic results. To put it simply, at the end of the three-month study, the control group had a loss of bone density – but the lycopene group did not. Lycopene also reduced biomarkers of bone loss (and the team noted that it did this about as well as raloxifene, a pharmaceutical anti-osteoporosis medication). The impressed researchers concluded that lycopene improves bone mineral density and can help prevent the bone loss that results from osteoporosis – potentially exciting news for the 10 million people in the United States suffering from the disease. Additional Research Backs Therapeutic Effects of Lycopene Lycopene is a powerful antioxidant that can scavenge harmful free radicals that otherwise cause oxidative stress and damage. Researchers have learned that oxidative stress can increase osteoclast cells, which degrade bone and cause bone loss (a process also known as resorption). So, it’s not surprising that additional research helps to confirm the therapeutic potential of lycopene. In a separate study published in Osteoporosis International, the team found that 30 mg of lycopene a day – the amount found in two glasses of tomato juice – could decrease bone resorption and prevent bones from becoming brittle and prone to breakage. And a 2020 review of studies published in the International Journal of Molecular Science (IJMS) concluded that there is a positive correlation between lycopene consumption and prevention of bone loss. Boost Dietary Intake of Lycopene With Ripe, Red Tomatoes According to the review published in IJMS, most people get about 80 percent of their lycopene by way of tomatoes – making them an important part of a healthy, bone-supporting diet. In addition to consuming stewed tomatoes and tomato sauce, you can get lycopene from fresh tomatoes and tomato juice. Lycopene is fat-soluble, so it is best absorbed with some healthy fat. This is one reason why natural health experts and nutritionists are so enthusiastic about serving tomatoes alongside avocados or olives. (For the “best of all possible worlds,” add tomatoes and olives to your favorite guacamole recipe). If you absolutely can’t tolerate tomatoes in any form, other sources of lycopene include watermelon, guava, papayas, pink or red grapefruit, red cabbage, persimmons, and, somewhat surprisingly, asparagus. Many researchers believe that tomatoes release more lycopene when cooked, although not all scientists agree. By the way, it’s not only women who benefit from this amazing compound. Men can – and do – suffer from osteoporosis. In addition, lycopene is important for prostate health. Whether you eat tomatoes raw or cooked, one thing is clear. These savory fruits (yes, tomatoes are technically fruit) can be a valuable natural ally in the fight against osteoporosis. Sources for this article include: HealthyDirections.com InternationalOsteoporosisFoundation.com NIH.gov Healthline.com To read the original article click here.

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4 UNEXPECTED Benefits of Eating Carrots

AHA Publisher — Wed, 08 Sep 2021 07:00:25 +0000

Lori Alton via NaturalHealth365 – Carrots have a well-deserved reputation as a healthy food that can benefit eyesight. These sweet, crunchy root vegetables are extraordinarily high in beta-carotene, the plant pigment responsible for their brilliant orange color. The body converts beta-carotene to vitamin A, which is essential for vision. And lutein – another plant pigment in carrots – actually reduces the risk of age-related macular degeneration, the leading cause of blindness in older Americans. While carrots’ most obvious health benefits center on protecting and enhancing vision, they do confer additional gifts – some of which may surprise you! For example, a recent Japanese study revealed that a carrot-based herbal medicine may help prevent a serious complication of chronic obstructive pulmonary disease (COPD). And, that’s not all. For more intriguing benefits of carrots, keep reading. Here Is How Carrots Promote Healthy Weight and Improve the Gut Microbiome Carrots, botanically known as Daucus carota, mainly consist of water and carbohydrates. However, this doesn’t mean they lack nutritional value – carrots manage to sneak in quite a few valuable vitamins, minerals and nutrients as well. A 100-gram serving (two medium carrots) provides almost 3 grams of fiber, much of it in the form of the soluble fiber pectin. Along with carrots’ natural sweetness, this makes them a satisfying snack that may help prevent binge eating. In addition, insoluble fibers in carrots – including cellulose, hemicellulose, and lignins – help prevent constipation and keep the digestive system moving. But carrots’ main claim to digestive health is that they contain a powerful natural prebiotic known as arabinogalactan. Prebiotics improve the gut microbiome (the community of beneficial microorganisms in the digestive tract) by encouraging “friendly” bacteria – such as lactobacilli and bifidobacteria. Because the gut microbiome affects immunity, metabolism, and even mood, anything that supports its health is a big “plus.” But Wait, There Are More Benefits! Carrots Even Protect Against Heart Disease By contributing fiber to the diet, carrots help support cardiovascular health. In a scientific review published in Nutrients, researchers noted that adequate fiber intake consistently lowers the risk of cardiovascular disease and coronary heart disease. Dr. Somdat Mahabir – a nutrition and disease expert with the National Institutes of Health – agrees, stating that dietary fiber lowers harmful LDL cholesterol and reduces the risk for developing heart disease, stroke, and high blood pressure. Fiber may also help to reduce levels of inflammatory molecules such as C-reactive protein. However, carrots’ soluble and insoluble fibers don’t get all the credit for supporting heart health. Carrots are a good source of the essential mineral potassium, which is vital for healthy blood pressure. They also contain vitamin K, which may help to protect against artery-clogging atherosclerosis. Reduce Your Cancer Risk With Carrots One of the most remarkable benefits of carrots is their potential to discourage cancer. Their antioxidant compounds – which include beta-carotene, alpha-carotene, lutein, lycopene, and polyacetylenes – can help to scavenge harmful free radicals and prevent the oxidative damage that may trigger cancer. In fact, one study showed that women with high levels of circulating carotenoids were at lower risk of developing breast cancer. (Carrots seem to be protective against cancers of the colon, prostate, and stomach as well). Although experts agree that a diet high in carrots and other antioxidant-rich fruits and vegetables helps to prevent cancer, it is possible that carrots may eventually play a role in treating it. In a study published in the Journal of Medicinal Foods, scientists found that carrot juice extracts caused cell cycle arrest and apoptosis (or “cell suicide”) in leukemia cells. The impressed researchers concluded that carrots “may be an excellent source of bioactive chemicals for the treatment of leukemia.” Carrots May Help Prevent a Serious Complication of COPD COPD, which currently affects 16 million Americans, can cause severe difficulty in breathing. In addition, COPD can lead to sarcopenia, or muscle wasting and atrophy. While exercise is the only established treatment for COPD, sarcopenia impairs physical activity – causing further deterioration in lung function and leading to a downward spiral in health and quality of life. However, carrots may be able to come to the rescue. In a promising animal study conducted by researchers at Osaka City University and published in 2020 in the International Journal of Chronic Obstructive Pulmonary Disease, the team found that a carrot-based Japanese herbal medicine known as “Ninjin’yoeito” helped to prevent muscle atrophy in mice exposed to cigarette smoke. Study leader Professor Kazuhisa Asai called the preparation a potential treatment for COPD-related sarcopenia in humans and expressed hope that the carrot medicine could help break the “vicious cycle of sarcopenia frailty.” And, while raw carrots are a healthy snack, cooked carrots may be even more beneficial – as their beta-carotene is easier for the body to absorb. Consuming some healthy fat along with carrots is also a good way to increase absorbability. Of course, don’t eat carrots if you are allergic to them. Experts report that allergy to birch and/or mugwort pollen may make a carrot allergy more likely. Don’t let the cartoonish orange color and everyday appearance of carrots blind you to their amazing benefits. When it comes to discouraging serious conditions such as obesity, heart disease, cancer, and sarcopenia, carrots appear to be “serious medicine.” Sources for this article include: ScienceDaily.com Healthline.com NIH.gov BrightFocus.org NewsinHealth.NIH.gov To read the original article click here.

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The Dangers of Talcum Powder

AHA Publisher — Mon, 16 Aug 2021 07:00:12 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What role does diet and baby powder play in the development of fibroids and ovarian cancer? If you randomly select a group of women and ultrasound their uterus, most of them have fibroid tumors by age 50—and by most, I mean more than 80 percent of black women and nearly 70 percent of white women. As you can see at 0:23 in my video Talcum Powder and Fibroids, half of the white women in study already had fibroids by their early 40s, while half of the African-American women had them even early, by their mid-30s. After getting over the shock of how widespread fibroids are, the next question becomes, Why the racial disparity? Is it “diet, stress, [or] environmental exposures”? Perhaps the reason could offer a clue as to what causes fibroids. For example, African Americans tend to have lower intakes of fruits and vegetables, and fruits and vegetables appear protective against fibroids. (Citrus are particularly protective, though apparently not just citrus juice, as found in the Black Women’s Health Study.) It’s interesting that if you measure the levels of beta-carotene in fresh surgical tissue samples of uterine fibroids and adjacent normal uterine tissue obtained during hysterectomies, you find significantly lower concentrations in the fibroids. In fact, as you can see at 1:23 in my video, beta-carotene was not even detectable in half the fibroid specimens, and the same was found in cancer: Most cancerous tissues tested had undetectable levels of beta carotene, compared to the normal tissue right next to the tumor. Could it be that decreased levels of beta-carotene somehow play a role in causing these conditions? Sounds like a bit of a stretch, but you don’t know until…you put it to the test. There had never been a randomized controlled clinical trial of fruits and vegetables for fibroids, until… never. Researchers did do a randomized controlled trial of kind-of-a-fruit-and–vegetable-at-the-same-time studying tomatoes for the prevention of fibroids, but they studied fibroids in Japanese quail—as in the birds. That doesn’t really help me help my human, non-quail patients. The action of lycopene, the red pigment in tomatoes, “in an animal model may not accurately represent lycopene action in humans.” And, indeed, the Harvard Nurse’s study found no apparent link between lycopene consumption and fibroids, as you can see at 2:27 in my video. So, yes, fruits and green vegetables at least may have a protective effect, but we won’t know for sure until they’re properly put to the test. Vitamin D level is another possible factor as to why African Americans disproportionately suffer from fibroids, since women with darker skin are more likely to be deficient in the vitamin. As many as 80 percent of black women may have inadequate levels of vitamin D, compared to only one in five white women. Vitamin D does inhibit fibroid cell proliferation, at least in a petri dish, and it may be able to shrink tumors in your pet rat, but what about in people? A population study did find that women with “sufficient vitamin D” levels in their blood had about one-third lower odds of fibroids, consistent with the finding that women who report lots of sun exposure also appear to be protected, but until there’s an interventional trial where women are randomized to vitamin D or a placebo, we won’t know for sure if vitamin D plays a role in fibroid prevention or treatment. African-American women are also more likely to sprinkle baby powder on their genitals, which may not only double the odds of fibroids, but may also increase the risk of ovarian cancer, the deadliest gynecological cancer. Internal memos show Johnson & Johnson knew about the cancer risk, but still decided to target African Americans. In an advertisement depicting an African-American family that you can see at 4:04 in my video, Johnson & Johnson said, “Think of us as a lifetime friend of the family”—perhaps a lifetime cut short by its baby powder. At least that’s what a jury found in 2017 when it awarded a woman $110 million in damages, and that was on top of the $200 million in verdicts from 2016, with thousands of lawsuits pending after internal memos revealed that, decades ago, Johnson & Johnson’s own contracted toxicologists were warning the company there are multiple studies showing a cancer link. “Anyone who denies this risks that the talc industry will be perceived by the public like it perceives the cigarette industry: denying the obvious in the face of all evidence to the contrary.” KEY TAKEAWAYS Fruits and vegetables appear to be protective against fibroids, and African Americans tend to have lower intakes of these plant foods. Fibroids are widespread amongst women, with more than 80 percent of Black women and nearly 70 percent of White women having fibroid tumors by age 50, as determined by uterine ultrasound, and African-American women seeming to get them at an earlier age. When measuring levels of beta-carotene, significantly lower concentrations are typically found in fibroids and cancerous tissues. A randomized controlled clinical trial of fruits and vegetables for fibroids has never been conducted, so, although we know fruits and green vegetables appear to be protective, we cannot know for certain until put to the test in an interventional trial. African Americans may suffer disproportionately from fibroids due to inadequate levels of vitamin D. Sprinkling baby powder on genitals may not only double the odds of fibroids, but also increase ovarian cancer risk, and African American women are more likely to do this than White women. Johnson & Johnson was aware of the cancer risk but, according to internal memos, still chose to target African Americans in its baby powder ad campaigns. Juries have awarded hundreds of millions of dollars in damages in verdicts from lawsuits filed against the company, with thousands more suits pending. This article has been modified. To read the original article click here.

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Homemade Ketchup Recipe (and Sugar-Free!)

AHA Publisher — Thu, 15 Jul 2021 07:00:22 +0000

Dr. Josh Axe, DC, DNM, CN – Our most popular condiment, ketchup seems like an innocent addition to our burger or to accompany our sweet potato fries, right? Well, it’s pretty full of sugar and sodium. Per tablespoon, ketchup contains 4 grams of sugar and 190 milligrams of sodium. Four grams of sugar may not seem like much, but all of it comes from added sugar rather than the natural sugar found in tomatoes. Instead, make your own! It’s surprisingly easy, tasty and nutrition-packed with this homemade ketchup recipe. Healthy Ingredients Sun-dried tomatoes: like tomatoes, they’re full of the powerful antioxidant lycopene Apple cider vinegar: can keep blood sugar in check and even amp up weight loss Raisins: when not overconsumed, raisins are a concentrated source of energy, electrolytes, vitamins and minerals Sea salt: rich in trace minerals (it’s difficult these days to get enough trace minerals from the foods we eat due to the lack of nutrient-rich soil) How to Make Homemade Ketchup You’ll be shocked to find out how easy it is to make your own ketchup. First, soak the sun-dried tomatoes for at least two hours in order to soften them up. Drain them after time’s up. Next, simply add the drained tomatoes, vinegar, raisins, onion powder and salt to a power blender or food processor. Blend on high, adding a little bit of water to help blending and increase the creaminess of the texture. Serve immediately or refrigerate. It will keep for at least a week. Homemade Ketchup Recipe DESCRIPTION Our most popular condiment, ketchup contains far too much added sugar to be considered healthy. Instead, make your own! It’s surprisingly easy, tasty and nutrition-packed with this homemade ketchup recipe. INGREDIENTS 1 cup soaked sun-dried tomatoes, soaked for 2 hrs ¼ cup apple cider vinegar ¼ cup raisins ¼ teaspoon onion powder 1½ teaspoon sea salt water, as needed to facilitate blending INSTRUCTIONS Soak the sun-dried tomatoes for at least two hours, then drain. In a blender, add tomatoes, vinegar, raisins, onion powder and sea salt. Blend on high, adding water as needed to facilitate blending and increase creaminess. Serve immediately or refrigerate. To read the original article click here. For more articles from Dr. Axe click here.

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Tomato Sauce Put to the Test for Prostate Cancer

AHA Publisher — Mon, 07 Jun 2021 07:00:05 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What happened when cancer patients were given three quarters of a cup of canned tomato sauce every day for three weeks? “Occasionally…positive things happen in the field of cancer prevention science to popular, good-tasting foods.” Cruciferous vegetables like broccoli are wonderful, but they may be “a hard food for the public to swallow.” By contrast, who doesn’t like tomatoes? As I’ve discussed previously, studies using high-dose supplements of lycopene, the antioxidant red pigment in tomatoes thought to be the active anti-cancer ingredient, failed over and over again to prevent or treat cancer. In fact, it may even end up promoting cancer, since lycopene may actually act as a pro-oxidant at the high levels one can get with supplements. But, lycopene in supplement form doesn’t appear to be effective at lower doses either. “There is a strong inverse [protective] correlation between the intake of fruit and vegetables and the incidence of certain cancers.” However, when we supplement with only a single compound isolated in pill form, we may upset the healthy, natural balance of antioxidants. It does seem to be quite the human hubris to think we can reproduce the beneficial effects of consuming entire fruits and vegetables by giving supplements of a single phytochemical, which would normally interact with thousands of other compounds in the natural matrix Mother Nature intended. “In addition to lycopene, [other] known carotenoids in tomatoes and tomato-based products include β-carotene, γ-carotene, ζ-carotene, phytofluene, and phytoene, all of which…have been found to accumulate in human prostate tissue.” There are also numerous non-carotenoid compounds in tomatoes that may have anti-cancer activity, not to mention all of the compounds we have yet to even characterize. It’s not about finding the one magic bullet, though. As one study title reads, “The anti-cancer effects of carotenoids and other phytonutrients resides in their combined activity.” For example, as you can see at 1:52 in my video Tomato Sauce vs. Prostate Cancer, at the low concentrations of the tomato compounds phytoene, phytofluene, and lycopene that are found in most people who eat normal amounts of tomatoes, there’s very little effect on cancer cell growth in vitro when used separately. But, when they are combined together, a non-effective dose of phytoene and phytofluene plus a non-effective dose of lycopene somehow become effective, significantly suppressing prostate cancer cell growth. The same synergy can be seen across foods. Curcumin, the yellow pigment in turmeric and curry powder, tomato extracts, and the vitamin E found in nuts and seeds do little individually to inhibit pro-growth signaling of prostate cancer cells—less than 10 percent—but all three together suppress growth signaling about 70 percent. The whole is greater than the sum of its parts. So, instead of giving cancer patients lycopene pills, what if we give them some tomato sauce? Researchers gave 32 patients with localized prostate cancer three quarters of a cup of canned tomato sauce every day for three weeks before their scheduled radical prostatectomy. In their bloodstream, PSA levels dropped by 17.5 percent. PSA, prostate-specific antigen, is a protein produced by prostate gland cells, and elevated blood PSA levels are routinely used to monitor the success of cancer treatment. “It was surprising to find that the 3-week, tomato sauce-based dietary intervention” could decrease PSA concentrations in men with prostate cancer. As well, free radical damage of the DNA in their white blood cells dropped by 21 percent. Imagine how antioxidant-poor their diet must have been beforehand if less than one cup of tomato sauce a day could reduce DNA damage by more than a fifth! What did they find in their prostates, though? Human prostate tissue is thought to be “particularly vulnerable to oxidative DNA damage by free radicals, which are thought to play a critical role in all stages of carcinogenesis,” that is, of cancer formation. This may be for a number of reasons, including fewer DNA repair enzymes. Well, the researchers had tissue samples taken from biopsies before the tomato sauce regimen started, as well as tissue samples from surgeries after three weeks of tomato sauce, and resected tissues from tomato sauce-supplemented patients had 28 percent less free radical damage than expected. I show a graph of the DNA damage in the prostate before the tomato sauce and after just 20 days of sauce at 4:18 in my video. You can see the drop yourself. What’s interesting is there was no association between the level of lycopene in the prostate and the protective effects. Tomatoes contain a whole bunch of things, some of which may be even more powerful than lycopene. Regardless, in contrast to the lycopene supplements alone, the whole food intervention seemedto help. To see if lycopene plays any role at all, one would have to test a lycopene-free tomato—in other words, a yellow tomato. So, what if you compared red tomatoes to yellow tomatoes, which have all the non-lycopene tomato compounds, to straight lycopene in a pill? Researchers fed people red tomato paste, yellow tomato paste, lycopene pills, or placebo pills, and then dripped their blood onto prostate cancer cells growing in a petri dish. As you can see at 5:18 in my video, the red tomato serum—the blood from those who ate red tomato paste—significantly decreased the prostate cancer cell’s expression of a growth-promoting gene called cyclin D1, compared to those not eating anything. This downregulation of the gene by the red tomato consumption “may contribute to lower prostate cancer risk by limiting cell proliferation.” The red tomato seemed to work better than the yellow tomato, so maybe the lycopene helped—but not in pill form. This gene “was not regulated” by the lycopene pill serum, indicating that it may be something else. And, lycopene alone significantly upregulated procarcinogenic genes. “Therefore, it can be stated that tomato consumption may be preferable to pure lycopene…” So, what’s the best way? A spouse wrote to the editor of the Harvard Men’s Health Watch, saying their husband wants to have pizza for his prostate but they don’t think it’s a healthy food. The doctor replied with the suggestion of a “cheese-free pizza (with broccoli instead of pepperoni, please)” or just some “tomato juice.” To read the original article click here. For more articles from Dr. Greger click here.

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Lycopene Supplements Put to the Test

AHA Publisher — Thu, 03 Jun 2021 07:00:52 +0000

Michael Greger M.D. FACLM via Nutrition Facts – High doses of lycopene—the red pigment in tomatoes—were put to the test to see if it could prevent precancerous prostate lesions from turning into full-blown cancer. Back in 1980s, the Adventist Health Study found “strong protective relationships” against prostate cancer with increasing consumption of legumes, citrus, dried fruit, nuts, and tomatoes. In the 1990s, a Harvard study focused attention on tomatoes, which appeared to be “especially beneficial regarding prostate cancer risk.” Researchers suspected it might be the red pigment in tomatoes called lycopene, which has greater antioxidant power than some of the other pigments, such as the orange beta-carotene pigment in carrots and cantaloupes. Lycopene dramatically killsoff prostate cancer cells in a petri dish, even down at the levels you might expect in your bloodstream after just eating some tomatoes. So, not surprisingly, the Heinz ketchup company, along with manufacturers of lycopene supplements, petitioned the FDA to allow them to print health claims on their products. As I discuss in my video Lycopene Supplements vs. Prostate Cancer, they were essentially denied. The FDA said the evidence was “very limited and preliminary” and didn’t allow any endorsements for ketchup or supplements. By that time, further population studies had cast doubt on the lycopene theory. Consumers of high dietary intakes of lycopene didn’t seem to have lower cancer rates after all, but who has high dietary intakes of lycopene? Those who eat the most pizza. So, maybe it’s no surprise there are mixed results. What we needed was to put lycopene to the test. It started with a case study of a 62-year-old man with terminal prostate cancer. Both surgery and chemotherapy had failed. He had metastases all over that had spread to the bone and was sent to hospice to die. So, he took it upon himself to initiate “phytotherapy”—plant-based therapy. Every day, he took the amount of lycopene found in a quarter cup of tomato sauce or a tablespoon of tomato paste. His PSA, a measure of tumor bulk, started out at 365, dropped to 140 the next month, and then down to just 8 the month after that. His metastases started disappearing, and, “at last followup he was asymptomatic”—living happily ever after. When lycopene was given at a higher dose in pill form, however, it didn’t seem to work. A 2013 review of all such lycopene supplement trials failed to support the initial “optimism.” In fact, the researchers were just happy that the lycopene pills didn’t end up causing more cancer, like beta-carotene pills did. Then came 2014. Researchers in Italy had been giving the largest doses they could have of lycopene, selenium, and isolated green tea compounds to men with precancerous prostate lesions, hoping they could prevent full-blown cancer. But, in 2014, the expanded results of a similar trial were published, in which selenium and vitamin E supplements resulted in more cancer. Yikes! So, the researchers in Italy stopped their trial and broke the code to unblind the results. And indeed, those taking high doses of lycopene, green tea catechins, and selenium appeared to get more cancer than those who just got sugar pills. “The potential implications are dramatic,” said the lead researcher, “given the current massive worldwide use of such compounds as alleged preventive supplementations in prostate and other cancers.” What went wrong? Well, after the beta-carotene pill debacle, researchers measured cellular damage at different natural and unnatural doses of beta-carotene, as you can see at 3:32 in my video. At dietary doses, beta-carotene suppressed cellular damage, but at supplemental doses, which are higher, it not only appeared to stop working, but it caused more damage. The same with lycopene. “Both lycopene and [beta]-carotene only afforded protection against DNA damage…at relatively low concentrations”—at the kinds of levels one might see in people eating lots of tomatoes or sweet potatoes. That is, “levels [that] are comparable with those seen in the plasma [blood] of individuals who consume a carotenoid-rich diet.” However, at the kind of blood concentrations that one might get taking pills, “the ability to protect the cells against such oxidative [free radical] damage was rapidly lost” and, indeed, the presence of high levels of beta-carotene and lycopene may actually serve to increase the extent of DNA damage. It’s no wonder high dose lycopene pills didn’t work. Phytochemicals may be “guardians of our health,” but the safety of consuming concentrated extracts is unknown. “The protective benefits of a phytochemical-rich diet are best obtained from frequent consumption of fruits, vegetables, and whole grain products”—by whole plant foods. The food industry has different ideas, though. Soon, there may be phytochemical-fortified bacon, martinis, and ice cream, says an article in the journal Food Technology. If they can find just the right mix of plant compounds, it “is not inconceivable that foods that once contributed to illness and disease may be reconstructed…to offer significant health benefits.” To read the original article click here. For more articles from Dr. Greger click here.

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Top 12 Health Benefits of Watermelon

AHA Publisher — Sat, 15 Aug 2020 07:00:52 +0000

Jillian Levy, CHHC via Dr. Axe – Watermelon is considered a summertime staple, popping up at pool parties and summer barbecues all season long. While it’s well-known for its ability to keep you cool and hydrated, there are tons of other health perks associated with this popular fruit that are not as well-known. What are the benefits of eating watermelon? As you’ll learn more about below, this fruit is low in calories, a good source of vitamins C and A, and has been linked to everything from reduced muscle pain and enhanced exercise recovery to improved vision and skin health. Nutrition Facts The watermelon plant, also known by its scientific name Citrullus lanatus, is a member of the flowering plant family known as Cucurbitaceae. Is watermelon a fruit? Yes, the spiky, low-to-the-ground watermelon plant, which originates from southern Africa, produces the popular edible fruit we now commonly consume. It’s believed that wild varieties that were grown many years ago were more bitter than the types we eat today, thanks to the presence of a compound called cucurbitacin. Historically, many varieties, with different colors and tastes, were grown in various parts of the world, including across Africa. Believe it or not, it’s estimated that there are actually more than 1,200 different cultivars of watermelon still in existence. This includes the lanatus, crimson sweet and jubilee watermelons. Unbeknownst to most people, the entire watermelon is edible, including the rind and seeds. In fact, watermelon rind (which can be pickled or even stir-fried) is very high in citrulline, a compound that’s transformed into the amino acid arginine, which is associated with cardiovascular benefits and more. The seeds are also chock-full of amino acids, the “building blocks of protein,” as well as some trace minerals, which is why they are included in some plant protein powders. Is watermelon a “superfood”? While it may not be as nutrient-dense as fruits such as berries or oranges, there are still some impressive benefits associated with watermelon nutrition. All varieties are loaded with antioxidants and have been associated with a wide range of health benefits — such as better heart health, enhanced immunity and increased weight loss. Two especially protective compounds found in this fruit are citrulline and lycopene. According to the U.S. Department of Agriculture’s data on watermelon nutrition, one cup (about 152 grams) contains approximately: 46 calories 11.5 grams carbs 1 gram protein 0.2 grams fat 0.6 grams dietary fiber 12.3 milligrams vitamin C (21 percent DV) 865 international units vitamin A (17 percent DV) 170 milligrams potassium (5 percent DV) 15.2 milligrams magnesium (4 percent DV) 0.1 milligrams thiamine (3 percent DV) 0.1 milligrams vitamin B6 (3 percent DV) 0.3 milligrams pantothenic acid (3 percent DV) 0.1 milligrams copper (3 percent DV) 0.1 milligrams manganese (3 percent DV) Top 12 Benefits of Watermelon Here are some of the top benefits of watermelon: 1. Can Help Support Immunity In animal studies, watermelon consumption has been linked to reduced inflammation and improved antioxidant capacity. Lycopene, one of the carotenoids found in abundance in this fruit, has potent antioxidant properties and can help reduce oxidative stress. It may also help keep your heart healthy, as well as defend against certain types of cancers, cardiovascular disorders, diabetes and macular diseases, according to recent research. Studies show eating it can also increase levels of arginine, an important amino acid that’s used for the synthesis of nitric oxide. Not only does nitric oxide help dilate your vessels to keep blood flowing efficiently and reduce the risk of high blood pressure, but it’s also involved in regulating the immune system. This fruit is also a great source of vitamin C, a key micronutrient that does double duty, acting as both an antioxidant and immune enhancer to keep your body healthy and ward off chronic disease. Antioxidants can help fight free radicals and protect the cells against oxidative damage and stress. 2. May Improve Heart Health Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Consuming proper amounts of potassium and magnesium from a nutritious diet seems to be associated with improved heart health, according to research, along with a decreased risk of death from heart disease. A review published in the journal Advances in Nutrition showed that eating plenty of potassium-rich foods like fruits and vegetables can positively impact blood pressure levels, which may be useful in reducing the risk of conditions such as stroke and heart attacks. Lycopene also benefits heart health by reducing inflammation, fighting oxidative stress and potentially improving blood lipid levels. New research, including results from a 2019 study, suggests that drinking 100 percent watermelon juice is “a palatable, effective means of increasing serum lycopene in older adult women, a group at risk for low carotenoid intake.” Studies have also shown that watermelon benefits may include helping relieve arterial stiffness, balance cholesterol and improve systolic blood pressure in adults with hypertension. 3. Can Relieve Pain and Soreness In addition to the potential benefits of watermelon juice, this fruit also packs a good amount of vitamin C into each serving. Vitamin C has been shown to protect cartilage and bones, aid in the repair of tendons and ligaments, and help speed up wound healing. Potassium and magnesium, two nutrients that are also found in this type of melon, are important for muscle recovery and pain relief. Potassium, in particular, aids in the prevention of muscle cramps following exercise and helps you heal from injury more quickly. 4. Helps Prevent Kidney Stones Studies have shown that the potassium found in fruits and vegetables is very helpful in cleaning toxins and washing out waste from the blood, helping prevent kidney stones. Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones. 5. Aids in Hydration, Digestion and Detoxification One of the top benefits of watermelon is its high water content. In fact, it is estimated to be composed of about 91 percent water, which can aid in detoxification and help rid the body of excess water and fluids, relieving uncomfortable bloating and swelling. Potassium and magnesium are also important for detoxification. Potassium acts as an electrolyte and promotes circulatory health while also helping manage blood flow and hydration levels within the body, allowing oxygen to reach your cells. At the same time, magnesium reduces water retention in the gut to beat bloating and help you lose water weight. Another interesting finding from recent animal studies is that consumption of watermelon juice significantly lowers fasting blood glucose levels in diabetic mouse models. The juice seems to induce gut microbiome compositional changes that can have positive metabolic effects. 6. May Help Fight Cancer Cells This fruit may act as a potent cancer-fighting food, squeezing a hearty dose of antioxidants and watermelon health benefits into each serving. An important benefit of watermelon for men is that lycopene, one of the main carotenoids found in the fruit, has been linked to a lower risk of prostate cancer in some studies. Research also shows that lycopene plays a part in keeping cell membranes strong so they can protect themselves from toxins that can potentially cause cell death or mutation. It’s also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to block the formation of cancerous cells. Studies have also shown that high doses of vitamin C can enhance the cancer-fighting effects of certain drugs used in chemotherapy while also reducing adverse side effects of traditional cancer treatments. 7. Helps Protect Skin Health Watermelon benefits skin health because it’s one of the top antioxidant foods available. Due to its high content of antioxidant vitamins A and C, watermelon benefits for skin include its ability to protect the cells against damage and fight free radical formation to slow aging and keep your skin looking healthy. Vitamin C is especially important for skin health. It helps boost collagen production while also helping prevent sun damage. Meanwhile, vitamin A is key to maintaining the health of your cells and protecting against UV damage. 8. Supports Healthy Vision Important nutrients that play a role in protecting eye health — including beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin — are also housed in this giant fruit and sit among the many benefits of watermelon. Studies have shown that a serious vitamin A deficiency, for example, can lead to macular degeneration, a condition characterized by the thickening of the cornea that could eventually lead to blindness. This summertime fruit is a great supplier of beta-carotene, which is the form of vitamin A found in plants. Getting enough beta-carotene in your diet can aid in the prevention of macular degeneration, the leading cause of age-related blindness. 9. May Help With Weight Loss Is watermelon good for you to lose weight? While it does contain natural sugar and carbs, this isn’t necessarily a bad thing depending on the diet you follow and how much you consume. Despite being rich in a multitude of important vitamins and minerals, there are a low amount of calories in watermelon, making it a great addition to a nutritious weight loss diet. For this reason, watermelon benefits weight loss by promoting satiety and curbing cravings to keep you on track toward your health goals. A 2019 study published in Nutrients found that the potential mechanisms by which watermelon consumption improves body weight management is by increasing satiety (fullness) and postprandial glucose and insulin response. After four weeks of intervention in overweight and obese adults, consuming two cups of watermelon rather than cookies led to a significantly higher satiety response (lower hunger, prospective food consumption and desire to eat and greater fullness) plus significantly decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio. 10. Can Improve Exercise Recovery Watermelon, including the juice from this fruit, has been linked to enhanced muscle recovery in athletes and reduced soreness. It can help you hit the gym more effectively to reach your weight loss goals. A 2020 study found that by providing electrolytes and reducing dehydration, one of the top benefits of watermelon is its ability to promote post-exercise recovery and alleviate aches and pains. Interestingly enough, one study in the Journal of Agricultural and Food Chemistry looked at the effects of watermelon juice as a functional drink for athletes. After 24 hours of supplementation, athletes experienced improved heart rates that were more beneficial for muscle recovery in addition to less overall soreness and muscle aches. A 2016 study found that watermelon puree consumption fully supported the energy demands of exercise and increased post-exercise blood levels of nutritional components (l-citrulline and l-arginine), antioxidant capacity and total nitrate status. It did not, however, influence post-exercise inflammation and changes in innate immune function. Another 2016 study also found that it offered benefits to those doing high intensity or endurance exercise, but overall it didn’t prolong time to exhaustion. 11. Can Help Relieve Acid Reflux One of the benefits of watermelon and muskmelon (along with other types of melons) is that they are often used to reduce acid reflux symptoms. Melons are a part of the GAPS diet, which is designed to help treat digestive diseases and reduce inflammation. Melon is believed to soothe the gastrointestinal tract and regulate pH levels while also lessening inflammation and acid production throughout the body. That said, due to its fructose (sugar), watermelon may trigger discomfort in people sensitive to high FODMAP foods. 12. May Benefit Reproductive/Sexual Health What does watermelon do sexually? As mentioned above, consuming the juice and flesh of this fruit can help relieve arterial stiffness, support circulation and improve blood pressure. This suggests that watermelon may also be good for you sexually, as it can help with blood flow and therefore arousal. Additionally, in some studies citrulline (found in the rind) has demonstrated to be a safe and well-accepted alternative treatment...

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