Micronutrients Archives - Amazing Health Advances

Cabbage Juice Outperforms Standard Medical Treatment for Healing Peptic Ulcers

The AHA! Team — Fri, 22 Nov 2024 06:33:25 +0000

Lori Alton via NaturalHealth365 – In the United States, a whopping 4.5 million Americans (per year) are affected by peptic ulcers – lesions that develop in the stomach lining or small intestine. In the United States, a whopping 4.5 million Americans (per year) are affected by peptic ulcers – lesions that develop in the stomach lining or small intestine. And, while Western medicine tends to treat peptic ulcers with an array of drugs – including antibiotics and antacids – these drugs can cause serious side effects. So, what does cabbage juice have to do with all of this? You may be surprised to discover a natural therapy – from nearly 70 years ago – that can offer a drug-free solution for those suffering. In fact, as early as 1950, a professor at Stanford University School of Medicine was conducting studies supporting the ability of cabbage juice to heal peptic ulcers naturally and safely. The physician, Dr. Garnett Cheney, had discovered that fresh cabbage juice contains a potent anti-ulcer factor – which he dubbed “vitamin U” (for “ulcer”). Now, recent research has shed new light on the humble cabbage’s impressive arsenal of disease-fighting phytochemicals – and on the identity of “vitamin U.” Fascinating study shows cabbage juice helps to speed up the healing process By 1950, Dr. Cheney was aware of research showing that cabbage juice could prevent the development of laboratory-induced ulcers in animals. But, he wondered, could it promote healing existing ulcers in humans? He found that it could. In Dr. Cheney’s small but impressive study, cabbage juice emphatically outperformed the standard medical treatment of the time. Thirteen peptic ulcer patients – seven with duodenal ulcers and six with gastric ulcers – were treated with a quart of fresh cabbage juice a day. Duodenal ulcers are located in the upper portion of the small intestine, while gastric ulcers form in the stomach. The healing time for duodenal ulcer craters in the cabbage juice group averaged ten days – while published literature on duodenal patients treated with standard therapy recorded healing time at an average of 37 days. The healing time for gastric ulcer patients in the cabbage juice group was seven days – compared to 42 days for patients treated with standard medical therapy (consisting of a bland diet, antispasmodics, and sedation). In other words, the cabbage juice promoted the healing of ulcer lesions within a week to a week-and-a-half, while healing time in conventional treatment averaged five to six weeks. So, you can easily see why Dr. Cheney was so heartened by the results! Important to note: A second clinical study involving 100 patients published in the Journal of the California Medical Association also showed accelerated healing of ulcers – as did a third, placebo-controlled study conducted at San Quentin Prison. But why was this simple remedy so effective? Cabbage compounds constitute a “dream team” of stomach-soothing, ulcer-healing compounds One secret of cabbage juice’s healing powers is its content of a pair of amino acids, glutamine, and methionine. A form of methionine called methionine S-methyl sulfonium, or MMS, is believed to be the “vitamin U” of which Dr. Cheney spoke. MMS has been shown to stimulate the production of protective mucous – and has potent antioxidant abilities that allow it to ward off tissue-damaging oxidative stress. Studies have shown that MMS supports stomach healing after exposure to non-steroidal anti-inflammatory drugs (NSAIDs) – which are notoriously damaging to the stomach lining. As for glutamine, it is a natural antacid strong enough to rival the effect of commercial acid-reducing medications. Allantoin, another cabbage constituent, has stomach-soothing effects as well. But cabbage juice’s “master stroke” against ulcers is probably its high levels of glucosinolates – which suppresses the H. pylori bacterium. Significantly, scientists report that this common bacterium is responsible for 70 to 90 percent of all ulcers. The remainder of peptic ulcers is believed to be caused by exposure to medications – particularly NSAIDs. Cabbage juice offers a wide range of important micronutrients and disease-fighting benefits Cabbage, scientifically known as Brassica oleracea, is a true superfood – chock full of beneficial plant compounds. Its juice is rich in vitamin K, needed for normal blood clotting and efficient wound healing. Cabbage juice is also a good source of magnesium and potassium and is surprisingly high in antioxidant vitamin C. A single cup of shredded cabbage provides up to a third of the RDA (recommended daily allowance). In addition, fresh cabbage and cabbage juice are also excellent sources of lutein and zeaxanthin, a pair of carotenoids that help to protect against macular degeneration. Cabbage juice is also high in manganese, a mineral needed for proper nervous system function. Yet a cup of cabbage juice contains a modest 22 calories – and virtually no fat. Bonus benefit: Research reveals an ever-growing roster of benefits from the phytochemicals in cabbage In addition to its antibacterial effects, sulforaphane in cabbage has been shown to protect against cancer – and to help alleviate damage from radiation therapy. Researchers at the University of Missouri found that apigenin – a cabbage flavonoid also found in celery – slowed the growth of breast cancer tumors. To further ramp up disease-fighting benefits, experts advise opting for juice from red cabbages. These contain anthocyanins, natural plant pigments with potent antioxidant and anti-inflammatory properties that help to protect against cancer and heart disease. Note: if you think cabbage juice is for you, check with your holistic doctor before using it. And, naturally, don’t attempt to treat peptic ulcers – or any other medical condition – unless supervised by a doctor. When implementing the cabbage juice remedy, things couldn’t be much simpler. Natural health experts advise sipping the fresh juice from one-half to one head of fresh, raw organic cabbage several times a day before meals. Remember: you can “spike” your cabbage juice with carrot or apple juice to add flavor and color. Of course, cabbage supplements are available in tablet form if the taste is still a dealbreaker. Just remember: As Dr. Cheney demonstrated seven decades ago, cabbage juice is a powerful (natural) therapy worth adding to your routine. Sources for this article include: NIH.gov NIH.gov Medscape.com MedicalNewsToday.com NIH.gov NIH.gov LifeExtension.com To read the original article click here.

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The Best Postnatal Vitamins for Mom and Baby

The AHA! Team — Fri, 17 May 2024 08:11:58 +0000

Christine Ruggeri, CHHC via Dr. Axe – You’ve likely read up on the importance of prenatal vitamins and how certain nutrients are needed in higher amounts during pregnancy, but did you know that the same is true even after you’ve given birth? Postnatal vitamins are used to ensure that new moms get the vitamins and minerals they need after giving birth. While eating a healthy, balanced diet is key or maintaining proper macronutrients and micronutrient levels, supplementing with the most important vitamins and minerals can support breastfeeding and recovery after giving birth. What Are Postnatal Vitamins? Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth. While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply and healthy energy levels. Typically, a prenatal vitamin can be continued during the months after birth as well. Those nutrients are also needed during breastfeeding and the recovery phase. In essence, these vitamins are beneficial for women during their reproductive years. Best Postnatal Vitamins to Take The nutrients that are most important during pregnancy are also needed after delivery, especially for women who are breastfeeding. Here’s a breakdown of the most important vitamins and minerals for the postnatal period: 1. Iron Iron is an important nutrient during pregnancy and after birth. It helps prevent anemia, which can be exacerbated when a woman loses blood during delivery. If you have low iron levels and you’re taking a pre- or postnatal multivitamin, make sure it includes iron. If not, you can take a separate iron supplement for six to eight weeks after delivery or until your health care provider recommends stopping. The daily recommended intake of iron for women is 18–27 milligrams. 2. Calcium Calcium is needed for mom’s and baby’s bones, so getting enough while breastfeeding is important. Calcium is also needed for the circulatory, muscular and nervous systems to function properly. The recommended daily intake of calcium for pregnant and breastfeeding women is 1,000 milligrams. 3. Vitamin D Research indicates that efforts should be made to optimize vitamin D status in mothers during and after pregnancy to support healthy levels in the infant and mom. Not only do infants need vitamin D for healthy bones and teeth, but the nutrient also impacts women’s brain function, immunity, hormones and mood. Breastfeeding women should get about 600 international units (or 15 micrograms) of vitamin D per day. 4. Choline Choline is a nutrient that plays a role in nerve function, muscle movement, metabolism, energy and several other important body processes. The recommended daily intake for women who are breastfeeding is 550 milligrams of choline. 5. DHA Docosahexaenoic acid (DHA) is an essential fatty acid that needs to be consumed in food or supplement form to maintain healthy levels. It supports infant development, and studies suggest that there are long-term benefits for infants with higher levels of DHA, including faster development of behavioral functions. Deficits in DHA may lead to learning impairments among infants. Babies get DHA through breast milk, so mothers need to make sure they get enough of the fat in food or supplement form. Breastfeeding women need between 300–900 milligrams of combined DHA and EPA (another omega-3 fats acid) per day. How to Take/Dosage Postnatal vitamins are taken after birth, typically for as long as you’re breastfeeding and your body is recovering from pregnancy. Speak to your doctor or midwife for usage and dosage recommendations for your body and lifestyle specifically. Postnatal multivitamins are available online and at health food stores. You can find them in capsule, gummy and powder forms. Look for a reputable brand, ideally with a USDA Certified Organic label and a full list of ingredients and dosage. If you’re going for a multivitamin, make sure to choose one that includes DHA. When you no longer need postnatal vitamins, you can switch over to a standard multivitamin to ensure that you maintain healthy levels of micronutrients, especially if your diet is lacking in certain areas. Food Sources The best way to maintain healthy levels of vitamins and minerals is by eating a diet rich in colorful, fresh foods, just like the pregnancy diet. Some of the foods that are highest in postnatal nutrients and should be incorporated into a woman’s diet after giving birth include: Yogurt Goat cheese Almonds Walnuts Broccoli Cauliflower Brussels sprouts Kale Spinach Swiss chard While beans Black beans Navy beans Chickpeas Split peas Lentils Wild-caught fish Organic poultry Grass-fed beef Cafe-free eggs Portobello mushrooms Pumpkin seeds Chia seeds Flaxseeds Women also need plenty of water during the postpartum period. Staying hydrated supports breast milk supply, energy levels and overall body function. Keep a water bottle close by throughout the day, and opt for drinking about 12–16 cups of water, depending on how often you nurse. Risks and Side Effects When it comes to getting enough micronutrients for optimal health, supplements aren’t a replacement for a healthy diet. They work best when taken as part of a balanced, healthy diet. Supplements can be used to cover any potential gaps in your diet. If you take any medications, check with your health care provider before using vitamin supplements. If you experience adverse reactions or side effects of a supplement, such as nausea, diarrhea, rash or flushing, discontinue use, and speak to your doctor. Conclusion Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth. While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply, mood, brain function and healthy energy levels. Some of the most important nutrients during the post-birth period include iron, calcium, vitamin D, choline and DHA. You can get these vitamins and minerals from leafy greens, organic animal meat, dairy products, nuts and seeds, and legumes. Taking a postnatal supplement can help fill any gaps from your diet. To read the original article click here.

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Flavonoids in Strawberries May Hold the Key to Slowing Aging and Preventing Degenerative Disease

AHA Publisher — Tue, 02 Nov 2021 07:00:48 +0000

Lori Alton via NaturalHealth365 – There is one point on which experts in both alternative and Western medicine wholeheartedly agree: brightly-colored fruits and vegetables – such as purple Concord grapes, brilliant orange pumpkins, and ruby-red raspberries – are rich in antioxidant plant pigments that can help ward off chronic degenerative diseases. And, research has just revealed yet another benefit of “eating the rainbow.” Two flavonoids in vibrant red strawberries, fisetin, and quercetin, have been recognized by scientists for their ability to destroy “senile” cells in the body. Senile cells, also known as senescent cells, accelerate the aging process while triggering deadly illnesses such as diabetes, heart disease, cancer, Alzheimer’s’ disease, and chronic kidney disease. So let’s take a closer look at the ability of fisetin and quercetin in strawberries to combat destructive senescent cells. Race Against Time: Scientists Scramble to Create Senolytics to Battle Chronic Disease Senescent cells are older, damaged cells that have stopped their normal growth cycle and begun to produce inflammatory (and possibly carcinogenic) chemicals. Researchers have found that aging in tissues is associated with increased cellular senescence – and that multiple chronic diseases, including obesity and chronic kidney disease – are accompanied by an ever-growing accumulation of senescent cells. While these senescent cells are obviously “bad news,” there is a reason for hope. Scientists at the Mayo Clinic are currently pioneering the use of senolytics, which are agents that can destroy senescent cells. While some senolytics – such as the cancer drug dasatinib – must be synthesized in laboratories, the exciting fact is that fisetin and quercetin are natural senolytics found in many fruits and vegetables, including strawberries. By the way, strawberries are the richest dietary source of fisetin on the planet! Early animal studies on senolytics have been encouraging. In a paper published by the esteemed medical journal The Lancet, the authors noted that senolytics could “delay, prevent or alleviate” an impressive menu of age- and senescence-related conditions, including frailty, cataracts, osteoporosis, cardiac dysfunction, pulmonary fibrosis, metabolic syndrome, diabetes, and dementia. Good News: Research on Senolytics, Including Fisetin and Quercetin, Hails Them as Potentially “Transformative” In a controlled clinical trial published in The Lancet, researchers explored the effects of senolytics on human patients with chronic diseases. The team reported that a combination of dasatinib and quercetin decreased senescent cells in patients with diabetes and chronic kidney disease – and improved walking endurance and gait speed in patients with pulmonary fibrosis. The scientists concluded that senolytics could improve physical function and extend health and lifespan – and said they could be “transformative” in treating older adults with multiple chronic degenerative diseases. It should be emphasized, with the U.S. Centers for Disease Control and Prevention reporting that six out of ten American adults currently have a chronic disease – and four out of ten suffer from multiple chronic conditions – this is truly encouraging news! Fisetin and Quercetin in Strawberries Combat Heart Disease and Cancer Fisetin and quercetin both have potent anti-inflammatory and antioxidant effects, allowing them to scavenge harmful free radicals, prevent disease-causing oxidative damage and reduce the inflammation that lies at the root of many chronic diseases. According to a recent review published in Frontiers in Chemistry, fisetin strongly inhibits the growth of cancer cells. The team reported that fisetin’s anticancer effects increased when paired with antioxidant vitamin C. And, conveniently, strawberries are rich in both. Powerful as they are, fisetin and quercetin are not the only disease-fighting antioxidants strawberries bring to the table. These sweet, juicy berries are also rich in procyanidins, anthocyanins, and ellagic acid – which has also been shown to stop the growth of cancer cells. In addition, multiple population studies have demonstrated a link between berry consumption and decreased risk of heart disease-related deaths. For example, in a controlled trial published in Nutrition Research, supplementation with freeze-dried strawberries lowered LDL cholesterol and improved various risk factors for atherosclerosis in patients with metabolic syndrome. And, it doesn’t’ hurt that strawberries are rich in folate – which can help prevent strokes – and potassium, which helps to lower blood pressure. Spectacular Strawberries Are Simple to Serve While strawberries are undeniably full of disease-fighting antioxidants, senolytics, and micronutrients, they are first and foremost a luscious treat that can be prepared and served with a minimum of fuss. Strawberries can be enjoyed “as is,” or you can balance their sweetness with a splash of balsamic vinegar, a dash of black pepper, a sprinkle of cinnamon, or a scattering of fresh basil or mint. Try stirring them into Greek yogurt, adding them to salads or blending them into your favorite smoothie. By the way, the leaves at the top of the berry are edible – as well as nutritious. Save them to toss into salads or smoothies, or dry them for use in herbal teas. With a modest 32 calories and a substantial 2 grams of fiber in each 3.5-ounce serving, strawberries are a wholesome, low-calorie food with a relatively low glycemic index. Of course, for maximum benefit, always opt for organic berries whenever possible. But, don’t eat strawberries if you are allergic to them. Experts point out that strawberry allergies are more likely to occur in people with allergies to birch pollen and/or apples. Bottom line: strawberries have a rich supply of anti-aging compounds and disease-fighting antioxidants – paired with their juiciness, beautiful scarlet coloration, and irresistible taste. So, no doubt, this fruit makes a spectacular addition to your healthy diet. Sources for this article include: NIH.gov Healthline.com NIH.gov CDC.gov To read the original article click here.

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Study Identifies Another Reason to Add Mushrooms to American Diet

AHA Publisher — Tue, 02 Mar 2021 08:00:34 +0000

FLM Harvest via News-Medical Net – The second study published in as many months has identified another reason to add more mushrooms to the recommended American diet. The new research, published in Food & Nutrition Research (February 2021), examined the addition of mushrooms to U.S. Department of Agriculture (USDA) Food Patterns resulting in the increase of several micronutrients including shortfall nutrients while having a minimal to zero impact on overall calories, sodium or saturated fat. Dr. Victor L. Fulgoni III and Dr. Sanjiv Agarwal looked at the nutritional effect of substituting a serving of various foods recommended to be moderated in the diet by the 2015-2020 U.S. Dietary Guidelines with an 84-gram serving of mushrooms on nutrient profiles in USDA’s Healthy US-style, Mediterranean-style and Vegetarian Eating Patterns. This is a similar approach that the USDA used for determining its Dietary Guidelines. For the mushroom serving, researchers looked at a composite of white, crimini, and portabella mushrooms at a 1:1:1 ratio; one scenario including UV-light exposed mushrooms, and one scenario including oyster mushrooms. “Simply adding an 84-gram serving, or what would be the equivalent of 5 medium white mushrooms, to USDA Food Patterns increased several shortfall nutrients including potassium as well as other B vitamins and minerals and had minimal to no impact on overall calories, sodium or saturated fat,” said Dr. Fulgoni. Depending on the pattern type and calorie level, key findings include: The addition of a serving (84 g) of mushrooms to the diet resulted in an increase in potassium (8%-12%), copper (16%-26%), selenium (11%-23%), riboflavin (12%-18%), and niacin (11%-26%), but had no impact on calories, carbohydrate, fat or sodium. The addition of a serving (84 g) of oyster mushrooms increased vitamin D (8%-11%) and choline (10%-16%) in USDA Food Patterns. Mushrooms exposed to UV-light to increase vitamin D levels to 200 IU/serving also increased vitamin D by 67%-90% in USDA Food Patterns. A composite of white, crimini, and portabella mushrooms at a 1:1:1 ratio would be expected to add 2.24 mg ergothioneine and 3.53 mg glutathione, while oyster mushrooms would provide 24.0 mg ergothioneine and 12.3 mg glutathione. (Note: the USDA Food Patterns, as well as USDA FoodData Central, do not include analytical data on either of these antioxidants at this time). Results Mirror a Similar Modeling Study Drs. Fulgoni and Agarwal also modeled the addition of mushrooms to National Health and Nutrition Examination Survey (NHANES) 2011-2016 dietary data looking at a composite of white, crimini, and portabella mushrooms at a 1:1:1 ratio; one scenario including UV-light exposed mushrooms, and one scenario including oyster mushrooms for both 9-18 years and 19+ years of age based on an 84g or ½ cup equivalent serving. Similar to the USDA Food Patterns, the NHANES data found the addition of a serving (84 g) of mushrooms to the diet resulted in an increase in dietary fiber (5%-6%), copper (24%-32%), phosphorus (6%), potassium (12%-14%), selenium (13%-14%), zinc (5%-6%), riboflavin (13%-15%), niacin (13%-14%), and choline (5%-6%) in both adolescents and adults; but had no impact on calories, carbohydrate, fat or sodium. Looking specifically at vitamin D, the study shows that when commonly consumed mushrooms are exposed to UV-light to provide 5 mcg vitamin D per serving, vitamin D intake could meet and slightly exceed the recommended daily value (98% – 104%) for both the 9 -18 year and 19+ year groups as well as decrease inadequacy of this shortfall nutrient in the population. In addition, a serving of UV-light exposed commonly consumed mushrooms decreased population inadequacy for vitamin D from 95.3% to 52.8% for age group 9-18 years and from 94.9% to 63.6% for age group 19+ years. Mushrooms Role in the Dietary Guidelines Mushrooms are fungi – a member of the third food kingdom – biologically distinct from plant and animal-derived foods that comprise the USDA food patterns yet have a unique nutrient profile that provides nutrients common to both plant and animal foods. Although classified into food grouping systems by their use as a vegetable, mushrooms’ increasing use in main entrees in plant-based diets is growing, supporting consumers’ efforts to follow food-based dietary guidance recommendations to lower intake of calories, saturated fatty acids, and sodium while increasing intake of under-consumed nutrients including fiber, potassium and vitamin D. When considering mushrooms’ role in diet quality and helping consumers achieve healthy eating patterns, a previous analysis of NHANES 2001-2010 data discovered that mushroom intake was associated with higher intakes of several key nutrients and thus better diet quality. However, intake was low – about 21g per day among mushroom consumers. Because of mushrooms’ culinary versatility and unique nutrient profile, greater recognition of mushrooms in dietary guidance is an opportunity to improve diet quality, particularly to increase consumption of vegetables. “Results from this current research on modeling the nutritional impact of mushrooms on USDA healthy eating patterns are now available for consideration by the 2025-2030 Dietary Guidelines Advisory Committee,” said Mary Jo Feeney, MS, RD, FADA and nutrition research coordinator to the Mushroom Council. Mushrooms: A Nutrient Powerhouse Often grouped with vegetables, mushrooms provide many of the nutrient attributes of produce, as well as attributes more commonly found in meat, beans or grains. According to the USDA’s FoodData Central, one serving (5 medium/90g) of white, raw mushrooms contains 20 calories, 0g fat, 3g protein and is very low in sodium (0mg/<1% recommended daily value). Few foods naturally contain vitamin D, and mushrooms are unique in that they are the only food in the produce aisle that contain vitamin D. Specifically, one serving of raw, UV-exposed, white (90g) and crimini (80g) mushrooms contains 23.6mcg (118% RDA) and 25.52mcg (128% RDA) of vitamin D, respectively. More Research from the Mushroom Council Still to Come With mushrooms growing in awareness and consideration among consumers nationwide, in 2019, the Mushroom Council made a $1.5 million multi-year investment in research to help broaden understanding of the food’s nutritional qualities and overall health benefits. In addition to the analysis of mushrooms for bioactive/ergothioneine for inclusion in the USDA FoodData Central database, additional research projects approved include: Health-promoting effects of including mushrooms as part of a healthy eating pattern. Mushrooms’ relationship with cognitive health in older adults. Mushrooms’ impact on brain health in an animal model. Since 2002, the Council has conducted research that supports greater mushroom demand by discovering nutrient and health benefits of mushrooms. Published results from these projects form the basis for communicating these benefits to consumers and health influencers. To read the original article click here.

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Mushroom Powder: The Versatile Superfood for Coffee & More

AHA Publisher — Wed, 10 Feb 2021 08:00:59 +0000

Christine Ruggeri, CHHC via Dr. Axe – If you’ve been paying attention to the natural health market, you may have noticed a new trend emerging. Mushroom powder is popping up in coffee, powders, capsules and even beauty products. Many are wondering: What is mushroom powder, and why would I want to use it? Mushrooms are a group of superfoods with impressive nutrition contents and potential health benefits. They’re packed with disease-fighting and energizing nutrients. That’s exactly why mushrooms are known as the “elixir of life” in Chinese medicine. They’ve been a part of traditional medicine for thousands of years. What Is Mushroom Powder? Mushroom powder is exactly what it sounds like — dried mushrooms that are pulverized into powder. You can get many types of mushroom powder, as it can be made with any type of culinary mushroom. Why bother consuming mushroom powder instead of just adding mushrooms to your diet? In powder form, you get a higher concentration of nutrients. Types/Varieties There are several types of mushroom powder available in stores, and you can always dehydrate fresh mushrooms and make your own at home. In stores, you can find powders made with one type of mushrooms and blends that are made of several. Shiitake Shiitake is a popular dried mushroom because it’s affordable and contains all eight essential amino acids, along with a fatty acid called linoleic acid. Shiitake mushrooms are known to increase satiety, making them great for weight loss. They also contain phytonutrients that support heart health and immune function. Porcini Porcini powder is commonly used to add flavor to broths, and sometimes it’s added to flour when making bread or pasta. They are known for their floury texture when ground. Porcini mushrooms are rich in antioxidants, including beta-carotene, ascorbic acid and lycopene. They are also a good source of fiber and plant-based protein. Chaga Chaga has an earthy flavor, and it contains vanillin, the same compound in vanilla bean. It is ranked one of the top foods for oxygen radical absorbent capacity. That means that it’s an excellent source of antioxidants and can therefore help in the prevention of disease. Chaga mushroom works as an inflammation reducer, and eating them may even improve physical endurance. Lion’s Mane Lion’s mane is known as a nootropic food because of its brain-boosting properties. You’ll often see it in powdered form and added to mushroom coffee. Research suggests that it may slow down cell degeneration in the brain, helping fight diseases like Alzheimer’s. Lion’s mane also supports heart and digestive health because of its anti-inflammatory effects. Reishi Reishi mushroom has been valued in Chinese medicine for thousands of years. It goes by the nickname “king of mushrooms” and serves as an adaptogenic herb that helps the body deal with the negative effects of stress. These mushrooms are jam-packed with antioxidants and health-promoting compounds, like polysaccharides. Reishi powder is used to balance hormones, promote heart health and stabilize blood sugar levels. Cordyceps Cordyceps are a staple in holistic medicine and known as a superstar supplement that’s used to enhance athletic performance, reduce inflammation and promote cardiovascular health. They feature anti-inflammatory compounds and antioxidants that help fight disease, boost immune function and slow aging. Mushroom Powder Benefits 1. Enhances Brain Function Mushroom powder is well-known for its positive affects on brain function. Lion’s mane powder, for instance, has been found to reduce the impact of neurodegenerative diseases by slowing or reversing cell degeneration in the brain. It is often used to promote mental clarity and focus. It’s a popular supplement for overall cognitive health. 2. Supports Immune Health Mushrooms often contain polysaccharides, molecules that have immunomodulatory effects and may enhance immune system function. Research on chaga shows that the mushroom can stimulate spleen lymphocytes that work to regulate the immune system and boost the body’s ability to fight off invading viruses and bacteria. 3. Eases Stress Traditionally, mushrooms have been used to reduce stress and anxiety. An animal study published in the International Journal of Medicinal Mushrooms found that reishi mushroom powder had significant anti-anxiety activity in mice. Researchers suggest that the anti-anxiety effects may be the result of the phenols and flavonoids present in reishi mushroom. A study published in BMC Complementary Medicine and Therapies suggests that reishi has antidepressant potential and may help ease stress-induced anxiety. 4. Boosts Energy Shiitake mushroom powder is a great source of vitamin B, so it helps support adrenal function and turn the nutrients you consume into useable energy. Mushroom powder supplements and coffees are often used to boost energy levels and beat brain fog. Mushrooms are also known to improve exercise performance. The polysaccharides in mushrooms make them excellent foods for physical endurance. 5. Regulates Blood Sugar Medicinal mushrooms are useful for managing diabetes because they have been shown to improve blood glucose levels and insulin sensitivity. Research on reishi mushroom, for example, suggests that it’s able to decrease both blood sugar and insulin levels in mice. It was also able to modify enzymes that are involved in blood sugar control. 6. Supports Health Health Research shows that there’s a strong link between mushrooms and heart health. Cordyceps mushroom powder, for example, could help prevent heart damage and lower LDL cholesterol. Mushrooms have proven to be organ protectors that benefit the heart by fighting oxidative stress as well. 7. Slows Aging The impressive antioxidant content in mushroom powder helps fight free radical damage and prevent oxidative stress. Not only does this help prevent disease, but it helps slow the signs of aging and optimizes overall health. By promoting healthy aging, consuming reishi mushroom powder, for example, is known to boost longevity. Studies reveal that it affects life span extension by reducing oxidative stress and cellular damage throughout the body. Mushrooms vs. Mushroom Powder Mushroom powder is made from dehydrated and ground mushrooms. A serving of the power provides a higher nutritional value because it’s much more concentrated. One scoop of a blended mushroom powder can provide a range of health-promoting nutrients, including a long list of antioxidants, prebiotic fibers, amino acids and micronutrients. In its condensed form, it packs a nutritional punch. How to Use (Dosage, Recipes) Here’s the beauty of mushroom powder — it can be added to so many dishes. It has a mild, earthy flavor that blends well in many dishes and can even be added to beverages. Treat it like a seasoning agent (like mushroom umami seasoning), and add it to scrambled eggs, soups, casseroles, sauces and sautéed vegetables. It offers a great meaty flavor and has a slew of health benefits. Recently, mushrooms are being used in all sorts of products. You can find coffees, teas and protein powders made with mushroom powder. Store-bought powders are added to recipes, coffees, hot chocolate blends, drink mixes and smoothies. Generally, two to three teaspoons of powder is consumed once a day to boost overall health. Don’t overdo it, though, and remember that it’s a concentrated version of whole mushrooms so a little goes a long way. You may be wondering about the taste of mushroom coffee. Surprisingly, it doesn’t taste like mushrooms and serves as a less acidic way to get your morning caffeine. Want to make your own mushroom powder at home? It’s very easy. Purchase dehydrated mushrooms, and grind them into a fine powder. Then use the powder in everyday recipes for a boost of antioxidants and nutrients. For storage, keep the powder in an airtight container. Risks and Side Effects A high-quality mushroom powder is considered safe when consumed in normal amounts. Read the product label carefully for dosage directions, and do not exceed the recommended dose. Some mushrooms work to make the immune system more active, so people with autoimmune diseases should check with their doctors before using mushroom powder supplements. If you experience any adverse side effects after consuming mushroom supplements, discontinue use immediately. Conclusion Mushroom powder seasoning is gaining popularity because it’s a nutrition powerhouse that can be added to a ton of recipes and beverages. You’ve heard about the health benefits of whole mushrooms, so think about the effects of a concentrated version. You can find mushroom powder blends or powders of individual mushrooms, including chaga, reishi, cordyseps, porcini and lion’s mane. Mushroom seasoning is jam-packed with antioxidants, protein, fiber, amino acids and micronutrients, including B vitamins. To read the original article click here. For more articles from Dr. Axe click here.

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Ready to Fight Heart Disease? Boost Your Heart Health with These Tiny Seeds

AHA Publisher — Fri, 05 Feb 2021 08:00:16 +0000

Karen Sanders via NaturalHealth365 – In spite of scientific advances, heart disease is still the leading cause of death for Americans. Yet, experts tell us, many cases of cardiovascular disease are preventable, with simple lifestyle changes – such as a clean diet – to help improve our heart health. Do you crave “junky” foods? The seeds of a cheerful, hardy summer flower – scientifically known as Helianthus annuus – offer a tasty alternative to junk foods such as potato chips and cookies, and can help you redirect your cravings towards healthier fare. Sunflower seeds – with their crunchy, pleasing texture and mildly sweet, buttery taste – are virtually perfect snack food. They are not only packed with essential micronutrients and antioxidants but are also rich in natural plant oils that work together to ward off heart disease. Editor’s note: Heart disease now kills 31% of all people worldwide … and the root causes are NOT what you think! Click here to discover the truth inside the Cardiovascular Docu-Class, hosted by Jonathan Landsman, creator of NaturalHealth365. Science-Backed Compounds Provide POWERFUL Heart Health Benefits In addition to polyunsaturated linoleic acid, sunflower seeds contain oleic acid – an extremely beneficial monounsaturated acid that is also found in such heart-healthy treats as olives and avocados. Oleic acid helps to lower harmful LDL cholesterol while raising amounts of desirable HDL cholesterol. In addition, animal studies have shown that a diet high in oleic acid can help reverse the negative effects of inflammatory cytokines. As inflammation triggers many serious health conditions – including heart disease and cancer – this bodes well for sunflower seeds’ ability to promote coronary health. Can oleic acid prevent heart disease? The simple answer is yes. In a study published in 2004 in Nutrition, omega-3 polyunsaturated acids, including oleic acid, decreased the risk of cardiovascular disease. Oleic acid also lowered unhealthy LDL cholesterol and decreased concentrations of vascular cell adhesion molecules, making cells less ‘sticky’ – and reducing the risk of atherosclerosis, strokes, blood clots, and heart disease. But Wait, There Is Even More Good News! Sunflower seeds are rich in amino acids, organic compounds essential to the production of protein. In addition to their role as “building blocks” of protein, amino acids can help to prevent the buildup of body fat and boost the immune system; they can also boost heart health in a variety of ways. A mere quarter of a cup – about 35 grams – of sunflower seeds contains an impressive .70 grams of arginine – which can increase the elasticity of arteries while decreasing vascular resistance. By helping to keep blood vessels dilated, arginine enhances blood flow, helping to prevent the development of coronary artery disease. Sunflower seeds also offer healthy amounts of tryptophan. Many people know that tryptophan can promote restful sleep and reduce anxiety and mood swings; not as well known is the fact that tryptophan is a potent antioxidant that can scavenge harmful free radicals in the body. Glutamic acid, also found in sunflower seeds, benefits the cardiovascular system as well. In a 2009 study published in Circulation: Journal of the American Heart Association, researchers found that this amino acid can significantly lower blood pressure. A Quarter Cup of Sunflower Seeds Improves Your Health in More Ways Than You Can Imagine The same quarter-cup serving of sunflower seeds contains over 80 percent of the adult daily value of antioxidant and anti-inflammatory vitamin E – which helps protect against the oxidation of cholesterol, a major factor in heart disease. Sunflower seeds are also high in selenium, a terrific antioxidant – especially when taken in conjunction with vitamin E. Sunflower seeds also contain healthy levels of magnesium – which helps to regulate blood pressure, and niacin – which boosts levels of desirable high-density lipoproteins. With 204 calories to a quarter-cup, sunflower seeds are not a low-cal food. However, one serving offers the same amount of protein as an 8-oz. container of yogurt; sunflower seeds’ exemplary amounts of vitamins, minerals, micronutrients, and protein make them a very good caloric investment. In addition, they are naturally high in heart-healthy dietary fiber – which leads to a feeling of satiety and can help prevent overeating. Here Are Some of Our Favorite Ways to Enjoy Sunflower Seeds It doesn’t much matter if you buy your sunflower seeds shelled or unshelled; the important thing is that they are organic. Unshelled sunflower seeds should feel crisp and firm; avoid any that appear limp, soggy, or withered. Shelled sunflower seeds should be grayish-white, and have a fresh, clean fragrance; if they are visibly yellowed, this could mean that they are rancid. Unshelled seeds may be stored at room temperature in an airtight container, while shelled seeds should be refrigerated. You can use these versatile seeds to add flavor and texture to rice, pasta, tabouleh, or casserole dishes. Sprinkle them over green salads, stir them into oatmeal, or use them to enliven chicken salad. Highly portable and convenient to eat, sunflower seeds are perfect for quick energy on the hiking trail, or for an afternoon pick-me-up at your desk. With almost every constituent working together to ward off coronary disease, it is almost as if sunflower seeds have been divinely engineered towards the goal of protecting your heart. All you have to do is nibble away and enjoy. Sources for this article include: AHA.Journals.org NIH.gov CDC.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Slow Cooker Beef Stew Recipe

AHA Publisher — Tue, 17 Nov 2020 08:00:23 +0000

Dr. Josh Axe, DC, DMN, CNS – How do you make beef stew from scratch? It’s actually not as hard as you might think, especially if you’re using this beef stew slow cooker recipe. With delicious and nutrient-rich ingredients like grass-fed beef, carrots, parsnips and hearty beef broth, this just may be the best beef stew recipe you’ve ever tasted! Unlike stove top beef stew recipes, you don’t have to worry about watching or stirring with this easy version of a classic recipe. This recipe for beef stew only takes about five minutes to physically make, and the rest is just effortless cooking time. If you’re wondering, “How do you make beef stew on the stove?” You could use the same ingredients listed here, but you would have to brown the meat and the onion, combine all of the ingredients in a large pot, bring it to a boil, reduce the heat to low and then let it simmer for two hours, stirring every so often. But if you want a quicker, easier recipe, stick with the directions I’ve laid out here. Get ready to create one of the tastiest beef stew recipes around! Key Ingredient Switch-ups Homemade beef stew recipes provide a comforting mix of flavors, textures and warmth that can’t be beat, especially in the colder months of the year. Many people are looking for an old-fashioned beef stew recipe to experience that same goodness they loved eating as kids. How do you make old-fashioned beef stew? It’s really not very different from this beef stew recipe at all, yet here we are making a few significant ingredients switch-ups! Parsnips: An old-fashioned beef stew meat recipe typically contains potatoes, but I’m using parsnips here instead because of their notable nutrition as well as their distinct earthy flavor that pairs so well with beef. Avocado oil: Unlike old-fashioned beef stew recipes, I’m also leaving out the unhealthy refined vegetable oil and using avocado oil instead. I’m also keeping this recipe completely gluten-free by using arrowroot starch rather than wheat flour. Nutrition Facts Is beef stew good for you? One of the best ways to answer this questions is to show you its impressive nutritional content. One serving of this easy beef stew recipe contains about: 450 calories 38 grams protein 18 grams fat 32 grams carbohydrates 5.2 grams fiber 14.5 grams sugar 106 milligrams cholesterol 770 milligrams sodium 8,383 IUs vitamin A (over 100 percent DV) 33 milligrams vitamin C (37 percent DV) 4.2 milligrams iron (23 percent DV) 679 milligrams potassium (14 percent DV) 34 micrograms folate (8.5 percent DV) 0.1 milligrams thiamin (8.3 percent DV) 92 milligrams calcium (7.1 percent DV) 1.2 IUs vitamin D (6 percent DV) 0.1 milligrams vitamin B6 (5.9 percent DV) 51 milligrams phosphorus (4.1 percent DV) 16 milligrams magnesium (3.8 percent DV) 0.5 milligrams vitamin E (3.3 percent DV) 0.4 milligrams niacin (2.5 percent DV) 0.2 milligrams zinc (1.8 percent DV) How to Make This Slow Cooker Beef Stew Recipe How do you make homemade beef stew? It’s truly a 1-2-3 process with this recipe. You cut up the vegetables, combine all the ingredients in a slow cooker and then let it cook for hours. Yes, that’s it! As you may have guessed, this low and long cooking time results in a incredibly flavorful stew that is perfect for lunch or dinner. A too thin or too thick beef stew recipe misses the mark, but I think you’ll find that this upgraded yet perfectly basic beef stew recipe has a consistency that is just right. If you have the time, don’t forget about my beef broth recipeso you can make this recipe even more homemade. Ok, let’s get started! First, you’ll need to get your veggies sliced and diced. Now you have the mushrooms, onions, parsnips and carrots cut up and ready to go into the pot. Add the chunks of beef to the slow cooker and then begin adding the vegetables. Add in all of the remaining ingredients, including the flavor-boosting spices. Last but not least, add in the fresh herbs. Cook on low for six to eight hours. Top with fresh chopped parsley and serve. I hope you enjoy this healthy take on a good old-fashioned beef stew recipe. Slow Cooker Beef Stew Recipe DESCRIPTION With delicious and nutrient-rich ingredients like grass-fed beef, carrots, parsnips and hearty beef broth, this just may be the best beef stew recipe you’ve ever tasted! INGREDIENTS 2 pounds grass-fed beef stew meat 4 carrots, coarsely chopped 2 parsnips, coarsely chopped 2 cups beef broth 2 tablespoons Worcestershire sauce 2 tablespoons balsamic vinegar 6 ounces tomato paste 2 cups fire-roasted tomatoes 1 cup mushrooms, sliced 1 onion, sliced 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon smoked paprika 2 tablespoons fresh dill, chopped 3 sprigs thyme 3 bay leaves 2 tablespoons avocado oil 4 tablespoons arrowroot starch 1 teaspoon sea salt 1 teaspoon black pepper parsley, for garnishing INSTRUCTIONS Place all ingredients into a slow cooker except for the parsley. Cook on low for 6-8 hours. Top with chopped parsley and serve. To read the original article click here. For more articles from Dr. Axe click here.

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11 Essential Nutrients Your Body Needs NOW

AHA Publisher — Mon, 25 May 2020 07:00:32 +0000

Rachael Link, MS, RD via Dr. Axe – With so much information circulating out there about nutrition, it can be challenging to make sure you’re getting the nutrients you need each day. In fact, with some sources listing as many as 90 essential nutrients, following a balanced diet can quickly become overwhelming. However, getting all the nutrients you need doesn’t have to be complicated. In fact, by just being mindful about a few specific nutrients, eating a healthy diet full of nutrient-dense foods can be pretty simple. Breaking it down into essential versus nonessential nutrients can help simplify and streamline your diet, making it easier than ever to achieve better health. But what are those nutrients, and what do nutrients do, anyway? Let’s take a look at the 11 essential nutrients your body needs, why and how to obtain them. What Are Nutrients? According to the dictionary, the official nutrients definition is “a substance that provides nourishment essential for growth and the maintenance of life.” This encompasses the broad spectrum of micronutrients, healthy fats, amino acids and other substances that your body needs to function, survive and thrive. Most of these are obtained through the things you eat, drink or supplement in your diet. However, this nutrients definition doesn’t differentiate between essential and nonessential nutrients. While there are thousands of specific nutrients, each with its own unique benefits and functions, there are a few specific nutrients that you should be especially mindful about incorporating into your day. And although there are technically six essential nutrients, there are certain healthy fats, vitamins and minerals that you should be sure to include in your diet as well. Essential Nutrients vs. Nonessential Nutrients So what exactly distinguishes an essential nutrient from a nonessential nutrient? There are six essential nutrients found in the body, including carbohydrates, fats, proteins, water, vitamins and minerals — with proteins, carbs and fats classified as macronutrients. These are the main classes of nutrients, which can further be broken down into specific micronutrients that are especially important for health. Essential nutrients cannot be produced by the body and must be obtained through other means while many nonessential nutrients can be both synthesized and absorbed from food. Cholesterol, for example, is needed to produce hormones and maintain the cell membrane, but it can be either obtained from food or produced in the body. Benefits Meeting your essential nutrient needs can come with major benefits in terms of your health. In fact, these nutrients are called “essential” for a reason. Without these crucial nutrients, vitamins and minerals, your body would not be able to function properly. Meeting your potassium needs, for example, helps your heart pump blood throughout your body, while calcium and vitamin D keep your skeletal framework strong and sturdy. Other important benefits that come with getting enough nutrients include improving your immune system, building muscle, keeping your heart healthy and staying hydrated — as well as sustaining life and keeping your body working efficiently. 11 Essential Nutrients 1. Carbohydrates Despite being demonized as “unhealthy” or “fattening,” carbohydrates are critical to the function of your body. Carbohydrates are broken down into glucose, which is the primary source of fuel for your body and brain. Not only do they provide energy for the body, but they also help stabilize blood sugar levels and preserve muscle mass by preventing the breakdown of proteins for energy. Plus, some of the world’s healthiest foods fall into the category of carbohydrates. Fruits and vegetables, for instance, are incredibly nutrient-dense and loaded with important vitamins, minerals and antioxidants. Even on a low-carb or ketogenic diet, you’re still taking in a few grams of carbohydrates here and there, making healthy carbs an important part of any diet. Complex carbohydrates take longer to break down, which can help you feel fuller for longer and keep blood sugar levels regular. Whole grains, vegetables and fruits are a few examples of healthy complex carbohydrates that can fuel your body and supply you with a megadose of nutrients. 2. Protein It’s no secret that protein is critical to good health. From forming muscle to creating new enzymes and hormones, getting enough protein in your diet is key. Proteins are made up of building blocks called amino acids, which are composed of even smaller units called peptides. There are 20 types of amino acids, all of which are important. However, nine of these are considered essential amino acids because they can’t be produced by your body. The nine essential amino acids include: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine While animal proteins provide adequate amounts of all essential amino acids, plant-based proteins are typically lacking in one or more. The best way to ensure adequate protein intake is to include a variety of protein foods in your diet, such as meat, eggs, dairy, nuts and beans. 3. Fat Much like carbohydrates, dietary fat has earned an undeservedly bad reputation because of its association with body fat. Fat is an essential nutrient that provides energy, boosts the absorption of certain vitamins and helps protect your organs from damage. Some types of fat are better than others, however. Trans fats, for example, are a type of fat found in processed foods, baked goods and shortening. This type of fat has been shown to significantly increase the risk of heart disease and should be avoided at all costs. Unsaturated fats, on the other hand, can actually help protect the heart and aid in the prevention of heart disease. Healthy sources of fat include nuts, avocados, salmon, olive oil, flaxseed and nut butters. Including a few servings of these foods per day can help provide the fats your body needs and protect against disease. 4. Water The human body can survive for long periods of time without food. In fact, there have been case studies reporting on some extreme cases of people who have successfully gone without eating for 382 days under medical supervision with no negative side effects. Of course, I’d never recommend such extreme fasting — I simply point this out to highlight the importance of water. While you may be able to go without food for quite a while, even just a few days without water can be detrimental. Water accounts for a pretty big portion of the body, making up somewhere between 55 percent to 75 percent of your body mass. It plays an essential role in waste removal, digestion and temperature regulation and makes up a core component of every cell in your body. Dehydration can lead to symptoms like dry skin, dizziness, fatigue, a rapid heartbeat and even death if left untreated. In addition to the things that you drink, you also take in water through the foods that you eat as well. Fruits and vegetables, in particular, tend to have a higher water content and can help keep you hydrated. 5. Vitamins You’ve likely heard all about the importance of vitamins like folate, vitamin C and vitamin A, among others, so it should come as no surprise that vitamins make the list of essential nutrients. There are many different types of vitamins, each with its own specific function and role in the body, but all equally vital for maintaining optimal health. Vitamin A, for instance, is critical for the health of your eyes and skin, while vitamin K builds strong bones and is involved in blood clotting. There may be minute differences in the amounts of specific vitamins for men versus women, but in general, the essential vitamins that your body needs are: Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K B vitamins, including thiamine, riboflavin, folic acid and vitamin B12 The best way to get in all of these vitamins is to eat a healthy and balanced diet with plenty of vegetables and fruits. A multivitamin may also be useful to help fill in the gaps if you have a restrictive diet. 6. Minerals Much like vitamins, minerals are also important for helping your body function properly and stay healthy, and each comes with its own specific role. Iron, for example, is key to the production of red blood cells, phosphorus strengthens the bones and teeth, and magnesium is a crucial component of more than 300 reactions in the body. The minerals that your body needs include: Sodium Iron Potassium Calcium Chloride Magnesium Phosphorus Trace minerals These can all be obtained through food, so eating a nutritious diet can prevent deficiencies and make sure you’re getting the minerals that you need. 7. Calcium You probably know calcium as the most important nutrient for bone health, and that’s true. Although there are several nutrients that are key to building strong bones, over 99 percent of the body’s calcium is found in the bones and teeth. However, that’s not all calcium is good for. Calcium is also involved in muscle contractions, nerve function and the movement of blood throughout the body. Calcium is found naturally in dairy products, leafy greens, white beans, and certain types of fish like sardines and salmon. Including these foods in your diet is the easiest way to ensure you’re meeting your daily calcium requirements. 8. Sodium Although sodium receives a lot of negative attention for its association with high blood pressure, it’s actually incredibly important to health. Sodium regulates fluid balance and blood volume while also keeping your nerves and muscles working correctly. Of course, sodium should be included in moderation as excessive amounts can lead to high blood pressure in some people. The most recent Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day, which equates to about one teaspoon of salt. Sodium is found naturally in many foods, including seeds, nuts, vegetables, meats, grains and legumes. Intake of high-sodium foods like frozen and ultra-processed foods, salty snacks, and canned meats with added salt should be minimized. 9. Potassium Potassium is an essential electrolyte that helps maintain fluid balance and blood pressure. It also is necessary for muscle contractions, heart health and regulating the pH level of your blood to prevent it from becoming too acidic. While most people instantly associate potassium with bananas, potassium is actually found in a wide variety of other vegetables and fruits as well. Spinach, tomatoes, potatoes, avocados, salmon and sweet potatoes are all other excellent sources of potassium. 10. Omega-3 Fatty Acids From optimizing brain health to preventing heart disease, omega-3 fatty acids are a vital component of many aspects of health. Omega-3 fatty acids are a type of polyunsaturated fat that are considered an essential fatty acid. This means that, unlike other types of fatty acids, your body can’t synthesize omega-3 fats and needs to obtain them from food. Varieties of fatty fish, such as salmon, mackerel and sardines, are the best source of omega-3 fatty acids. These contain the active forms of omega-3 fats that can be easily used by the body. Some plant foods, such as chia seeds, flax and walnuts, also contain omega-3s. However, they contain a form of omega-3 fatty acid that is converted only in small amounts to the more active forms. You should include one to two servings of fish in your diet each week to help meet your omega-3 fatty acid needs. Otherwise, consider taking a fish oil or algae supplement to get some omega-3s into your day. 11. Vitamin D Also known as the “sunshine vitamin,” getting enough vitamin D is incredibly important. Vitamin D is a fat-soluble vitamin necessary for the absorption of calcium and can promote good bone health, making it an especially important vitamin for women to help prevent osteoporosis. Additionally, some research shows that vitamin D could strengthen the immune system and influence muscle function. This fat-soluble vitamin is produced in the skin as a result of sun exposure and can be obtained in small quantities through foods like mushrooms, eggs and fish. Those who have dark skin, are obese or get limited exposure to sunlight are at a greater risk for vitamin D deficiency. For...

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Prevent Disease & Fight Aging with Micronutrients

The AHA! Team — Mon, 02 Sep 2019 07:00:00 +0000

Rachael Link, MS, RD via Dr. Axe – Micronutrients are essential because they protect our bodies from disease, slow the aging process and help every system in our bodies work properly. The long list of micronutrients functions can range from supporting metabolism to fighting free radicals and promoting overall health. Proteins, fats and carbs garner a good amount of attention among dieters and health-conscious consumers alike. While it’s true that these macronutrients are absolutely vital to the function of your body, there are many other compounds that play a role in your health as well, including micronutrients. In fact, micronutrients work behind the scenes to help foster growth and development; synthesize DNA, hormones and enzymes; maintain metabolism; prevent oxidative damage to cells; and more. So what exactly are micronutrients, and why should you pay close attention to your diet to make sure you’re getting enough? Here’s what you need to know. What Are Micronutrients? Most of us have heard the term tossed around quite a bit, but few people can actually define nutrients or define micronutrients and explain how they work in the body. The official micronutrients definition includes various types of chemicals that are found in trace amounts in the foods we eat. However, most people recognize “micronutrients” by common names like vitamins, minerals and antioxidants. Micronutrients are essential because they protect our bodies from disease, slow the aging process and help every system in our bodies work properly. The long list of micronutrients functions can range from supporting metabolism to fighting free radicals and promoting overall health. The body uses dozens of different micronutrients every single hour of every single day to keep us energized, produce enzymes and hormones, and prevent nutritional deficiencies. Specific micronutrient deficiencies can result in various problems, like mental impairment, poor digestion, thyroid problems and bone loss. Among other roles, the main jobs of essential micronutrients include: • synthesizing DNA • facilitating growth • producing digestive enzymes • helping keep a strong metabolism • breaking down carbs, fats and proteins into usable energy • aiding in bone mineralization • helping with hormone production • allowing cells to rejuvenate • slowing oxidation damage or signs of aging caused by free radicals • allowing muscles to move and helping with tissue repair • protecting the brain Types So what are vitamins, and are vitamins micronutrients? Also, why are minerals important and what do minerals do for the body? Micronutrients can be classified into two main categories: vitamins and minerals. The official vitamin definition includes organic substances that are essential in small quantities. Meanwhile, the official minerals definition encompasses any inorganic substances that occur in nature. The main difference between vitamins and minerals is that micronutrients like vitamins are organic micronutrients, which can be broken down by air, heat and acid. Minerals, on the other hand, are inorganic substances that maintain their chemical structure. Minerals are key micronutrients in soil and water, which are passed into the foods that we eat. Although there are dozens of different micronutrients that are all vital to overall health, here are a few examples of micronutrients that are found in many healthy whole food sources: • Vitamin A • Vitamin C • Vitamin D • Vitamin E • Vitamin K • Thiamine • Riboflavin • Niacin • Vitamin B6 • Folate • Vitamin B12 • Pantothenic Acid • Choline • Betaine • Calcium • Iron • Magnesium • Phosphorus • Potassium • Sodium • Zinc • Copper • Manganese • Selenium • Fluoride Role in Body/Why We Need Them Many micronutrients are considered essential nutrients, which means they are not made within the body. We must get these micronutrients from foods, otherwise we risk micronutrient deficiencies, such as iron deficiency, low potassium, low vitamin B12 or magnesium deficiency. Researchers have classified 13 different types of vitamins, all of which have their own important roles in body, including protecting against oxidative stress, slowing the aging process and preventing cancer. Besides vitamins, minerals are another type of micronutrient that we need to obtain from the diet. Minerals play a big role in bone development, brain health, cellular function and metabolism, and humans need at least 18 different types of minerals to function properly. These include macrominerals that we usually think of as “electrolytes,” such as calcium, magnesium, potassium and sodium, plus other compounds on the trace minerals list that we need in smaller quantities like copper, iodine, iron, manganese, selenium and zinc. Micronutrients of all kinds are important co-factors in DNA synthesis and metabolism. They are frequently involved in modulating enzymes that help us absorb other nutrients and turn them into fuel for the body. Zinc, for example, is a co-factor for over 100 enzymatic reactions. Selenium, on the other hand, is an important mineral for metabolism that is involved in the production of the enzyme glutathione peroxidase, also known as the master antioxidant. No single type of food contains all the micronutrients we need, which is why variety is key. The focus should be on anti-inflammatory foods, meaning those that are fresh and found in nature, including all types of colorful vegetables, fruits, beans nuts, whole grains, and quality animal foods like seafood and eggs. Eating a wide array of different whole foods can fill in any gaps in your diet and make sure you get the entire list of micronutrients in your diet. History/Facts These days, it’s well-known that micronutrients play a vital role in health. However, the concept of micronutrients is relatively recent. Although nutritional deficiencies like scurvy and anemia were prevalent throughout history, the connection to the diet was not always clear. In the 19th century, researchers began understanding the importance of minerals like iron, iodine and zinc. Iron was used to treat anemia symptoms, zinc was found to be essential to growth and iodine helped prevent goiter development. During this time, other types of deficiencies were also treated with foods, although it wasn’t clear why these foods were so effective at reducing symptoms. Cod liver oil, for instance, was used to treat xerophthalmia caused by vitamin A deficiency, while meat, milk and veggies were used to alleviate symptoms of beriberi, also known as thiamine deficiency. In 1906, English biochemist Frederick Gowland Hopkins introduced the concept of micronutrients, or “unsuspected dietetic factors,” which he hypothesized were compounds essential to human health apart from proteins, fats and carbohydrates. A few years later in 1912, the term “vitamines” was officially coined by Casimir Funk as scientists began recognizing and learning more about the importance of micronutrients in overall health. Uses in Traditional Medicine The importance of micronutrients is recognized in many forms of traditional medicine, which is why healthy, whole foods rich in micronutrients are often used medicinally to treat a wide variety of health conditions and ailments. The Ayurvedic diet, for example, focuses on including plenty of healing herbs and spices, fermented foods, seasonal vegetables, healthy meats, nuts and seeds to help nourish the body, enhance well-being and meet your micronutrient needs. Meanwhile, Traditional Chinese Medicine incorporates many ingredients rich in micronutrients to restore the balance in the body, optimize nutritional intake, and achieve and maintain better health. Benefits of Micronutrients Micronutrients are essential to many aspects of health and play a central role in nearly every bodily function. While a comprehensive micronutrients list would be too long to include here, below are some examples that illustrate the importance of micronutrients and the crucial roles that they play in the body: • Potassium: lowers blood pressure, helps combat heart disease. • Vitamin A: antioxidant that fights free radicals, supports skin and eye health, fights cancer by blocking DNA mutations in cancerous cells. Vitamin A deficiency symptoms include dry eyes, night blindness and an increased risk of infection. • Vitamin B12: helps produce hemoglobin, which carries oxygen throughout the body, and fights fatigue. • Vitamin C: as one of the most important vitamins for anemia, vitamin C increases iron absorption, improves immune function, prevents oxidative stress, fights cancer and prevents common illnesses of the skin, eyes, etc. • Vitamin D: promotes healthy bone metabolism, helps prevent depression, may have anti-cancer properties. • Vitamin E: acts as an antioxidant, protects cell membranes, protects heart health. • Vitamin K: critical in blood clotting, protects against heart disease, osteoporosis and other types of cancer. • Zinc: taking a zinc vitamin may help boost the immune system, support brain function and improve heart health. • Iodine: important for fetal development and thyroid health. • Beta-carotene: turns into antioxidant vitamin A in the body, strengthens the immune system and mucous membranes. • Calcium: maintains bone strength, acts as an antacid, regulates high blood pressure. • Choline: prevents fat accumulation in the liver, promotes brain development, helps improve liver function. • Chromium: removes sugar from the bloodstream and converts into energy, helps control blood sugar in individuals with type 2 diabetes. • Copper: anti-inflammatory, helps combat arthritis, known as a brain stimulant. • Flavonoid (antioxidants): reduces the risk of cancer, asthma, stroke and heart disease; fights free radical damage, protects brain health. • Carotenoid (antioxidants): protects and preserves eye health, fights macular degeneration and cataracts. • Folate: also known as vitamin B9, the folate definition is a water-soluble vitamins that plays a central role in fetus development and cervical cancer prevention, contains antidepressant properties. • Iron: helps transport oxygen to the entire body, prevents anemia and low energy. • Manganese: improves bone density, helps combat free radicals, regulates blood sugar, regulates metabolism and inflammation. • Riboflavin (vitamin B2): helps prevent cervical cancer, fights headaches and migraines, can help treat acne, muscle cramps, carpal tunnel and fatigue. • Selenium: has antioxidant properties, reduces the risk of prostate cancer, aids in the treatment of asthma, arthritis and infertility. • Iodine: because it’s involved in producing thyroid hormones, benefits of iodine include increased metabolism and proper cell repair. Low iodine symptoms include goiter, weight gain, fatigue and weakness. • Thiamine: helps muscles contract, aids in nerve signaling and regulates energy metabolism. • Biotin: involved in maintaining the health of the hair, skin and nails. • Riboflavin: breaks down macronutrients like proteins, fats and carbs and converts these key nutrients into usable energy. Micronutrients vs. Macronutrients All of the foods we eat contain nutrients that fall under one of two general categories: micronutrients and macronutrients. Both of these are incredibly important dietary components, and both macronutrients and micronutrients are essential parts of eating a nutritious, healing diet that supports overall health. What are macronutrients, and what are the differences between macronutrients vs. micronutrients? Macronutrients are essentially the way we classify the calories found in foods into one of three groups: carbohydrates, proteins or fats. “Macro” means big, so it makes sense that the official macronutrients definition encompasses any substance required in relatively large amounts by humans. On the other hand, “micro” means small, which represents the fact that we need micronutrients like vitamins and minerals in much smaller quantities. Macronutrients are more familiar to us than micronutrients since we hear about them almost constantly. Each food that we eat has a proportion of macronutrients, and the one with the highest percentage is often how we classify the food. For example, grains have a high percentage of carbohydrate molecules, so we commonly refer to grains as “carbs” instead of fats or proteins, even though many grains contain a small amount of each. That said, almost all foods have more than one macronutrient in them as well as various different micronutrients. Nuts, vegetables and meats are other foods that have multiple macro and micronutrients, since the calories from these foods comprise different proportions of carbs, fats and proteins, along with vitamins, minerals and antioxidants. Eating all three types of macros is important because they work together to give us enough sustainable energy in the form of calories. Similarly, eating enough micronutrients gives us the raw materials and building blocks that we need for cellular functions, hormonal balance and energy production. Top Micronutrients Foods and Sources It’s best to get your vitamins and minerals...

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