phytonutrients Archives - Amazing Health Advances

Powerful Health Secrets Inside Pomegranates: What Science Says About This Ancient Superfruit

The AHA! Team — Fri, 29 Aug 2025 05:20:27 +0000

Olivia Cook via Natural News – Pomegranates aren’t just a tasty treat – they’re packed with an array of essential nutrients and powerful bioactive compounds that make them a nutritional powerhouse. Essential vitamins Pomegranates are loaded with essential vitamins (C, K, B5, folate), fiber and powerful antioxidants like punicalagin and flavonoids that help protect cells from oxidative damage. Regular consumption of pomegranate juice has been shown to lower blood pressure, improve cholesterol levels and support overall cardiovascular function through compounds like punicalagin and punicic acid. Pomegranates help reduce chronic inflammation, which is linked to diseases like arthritis and diabetes, and strengthen immune defenses thanks to their rich polyphenolic and antioxidant content. Compounds such as ellagic acid and urolithins in pomegranates inhibit cancer cell growth, promote apoptosis (cell death) and may prevent tumor development and spread, particularly breast, colon and prostate cancers. Pomegranate-derived urolithins support brain function, protect against cognitive decline and promote cellular energy and longevity by enhancing mitochondrial health and reducing neuroinflammation. The vibrant ruby-red pomegranates are most commonly associated with their high antioxidant content. Antioxidants are compounds that help protect cells from damage caused by harmful molecules called free radicals. Recent studies, however, suggest that the health benefits of pomegranates go far beyond antioxidants. Researchers have also delved into clinical trials where participants consumed pomegranate juice or extracts to examine its effects on the body. What they discovered was truly exciting – pomegranates may support heart health, boost brain function, reduce inflammation-related conditions and disorders and more – promoting overall well-being. Pomegranates aren’t just a tasty treat – they’re packed with an array of essential nutrients and powerful bioactive compounds that make them a nutritional powerhouse. Nutrient-rich arils provide a significant amount of nutrition in every bite. Just one cup (174 grams) of arils offers these macronutrients: Fat – 2 grams, an energy source and essential for nutrient absorption and hormone production Fiber – 7 grams, crucial for digestion and gut health Plant protein –3 grams, important for muscle growth and repair Natural sugars – 24 grams, providing a natural energy boost Calories – 144 calories, making it an energizing, low-calorie snack Aside from being low in fat and high in fiber, pomegranates are also packed with essential micronutrients that your body needs, including: Vitamin B5 (pantothenic acid) – 0.656 mg or 13 percent of the daily value (DV), vital for the production of hormones Vitamin B9 (folate) – 66.2 mg or 17 percent of the DV, crucial for red blood cell formation and healthy cell growth Vitamin C – 30 percent of the recommended daily intake (RDI), a key antioxidant that supports immune function and skin health Vitamin E – 1.044 mg or 7 percent of the DV, protecting your cells from oxidative stress Vitamin K –18.6 micrograms or 18 percent of the DV, essential for proper blood clotting and bone strength Folate (vitamin B9) – 16 percent of the RDI, important for DNA synthesis and cell growth Manganese – 0.208 mg or 9 percent of the DV, plays a role in metabolism and bone formation Potassium – 410 mg or 9 percent of the DV, supporting heart function and muscle contractions Beyond vitamins and minerals, pomegranates contain unique bioactive compounds that offer additional health benefits. These compounds are primarily concentrated in the arils and the pericarp (the thick outer peel). Here are some of the most notable and studied ones: Ellagic acid –This compound is especially concentrated in the pericarp. Ellagic acid has demonstrated anticancer potential by inhibiting the growth of cancer cells. It also acts as an antioxidant – further enhancing pomegranates’ health benefits. Flavonoids – They are known to improve heart health and may even help lower the risk of certain cancers. They protect cells by reducing oxidative stress and inflammation. Punicalagin – It helps combat oxidative stress by neutralizing free radicals, protecting cells from damage and potentially reducing the risk of chronic diseases like diabetes, heart and cardiovascular disease, and cancer. Punicic acid – It helps reduce inflammation, which is a key driver of conditions like heart disease, metabolic diseases and Type 2 diabetes. Urolithins – These are metabolites produced in the gut when ellagitannins are digested. Urolithin A, in particular, is noteworthy for its potential to promote mitophagy – the process by which damaged mitochondria (the energy center of cells) are cleared out. This has been linked to improved muscle health, enhanced endurance and even anti-aging effects, as healthy mitochondria are crucial for energy production and overall vitality. Research suggests that urolithin A may help delay the onset of age-related diseases by promoting cellular health and longevity. Health benefits of pomegranates Modern research has found that the antioxidants in pomegranates can help protect your heart. The anti-inflammatory and antitumor properties of pomegranates may also have promising use in cancer treatment and prevention. Heart health Numerous studies have demonstrated that pomegranate juice can help lower blood pressure and improve cholesterol levels – making it an excellent ally in the fight against heart disease, the leading cause of death worldwide. The cardioprotective effects of pomegranates are primarily attributed to two key compounds: punicalagin and punicic acid. Punicalagin has been shown to have three times the antioxidant activity of green tea and red wine. Punicic acid, a conjugated linoleic acid, also exhibits strong antioxidant properties and is concentrated in the arils A study involving participants with high blood pressure revealed that those who consumed pomegranate juice daily for several weeks experienced significant reductions in their blood pressure levels. This effect is likely due to the juice’s ability to relax blood vessel walls – facilitating smoother blood flow and reducing strain on the heart. Inflammation Chronic inflammation can lead to various health issues, including arthritis, diabetes and even cancer. Pomegranates are rich in anti-inflammatory compounds that can help mitigate these conditions. Pomegranates contain high levels of polyphenolic compounds, including tannins and ellagitannins. These compounds help combat inflammation throughout the body. Clinical trials have shown that individuals with arthritis who consumed pomegranate juice reported decreased joint pain and swelling. Additionally, a recent study found that daily pomegranate juice consumption reduced inflammation markers in individuals with diabetes – suggesting its role in managing inflammation-related diseases. Cancer Emerging research indicates that pomegranates may have potent anticancer properties, particularly against breast, colon and prostate cancers. Key compounds, such as ellagic acid, luteolin and punicalagin, contribute to pomegranate’s ability to inhibit cancer growth. They do so through several mechanisms: Inhibition of cell proliferation. Pomegranate compounds can limit the ability of cancer cells to multiply. Induction of apoptosis. These compounds promote programmed cell death – helping the body eliminate damaged or cancerous cells. Angiogenesis inhibition. Pomegranates may prevent the formation of new blood cells that tumors need to grow. Metastasis prevention. They help reduce the ability of cancer cells to invade surrounding tissues and spread to other parts of the body. A study showed that men with prostate cancer who drank eight ounces of pomegranate juice daily experienced stabilization of prostate-specific antigen (PSA) levels – an important marker for prostate cancer progression. Immune function Pomegranates are packed with antioxidants and nutrients that can enhance immune function and help ward off illness. The high antioxidant content of pomegranates can help neutralize harmful free radicals, thereby reducing oxidative stress and inflammation that can weaken the immune system. A study examining the effects of pomegranate peel extract on malaria-infected mice demonstrated that the extract improved immune function and reduced inflammation. Mice treated with pomegranate peel extract showed fewer injuries in their spleens – highlighting the fruit’s potential as a protective agent against infections. Brain health Pomegranates also contribute to cognitive health – making them a valuable addition to a brain-healthy diet. The antioxidants in pomegranates may help protect the brain from inflammation and oxidative damage linked to neurodegenerative diseases, including Alzheimer’s. When the beneficial bacteria in the gut break down the polyphenols from pomegranates, they produce metabolites called urolithins, which have strong anti-inflammatory properties. Research has shown that urolithins can cross the blood-brain barrier and may help prevent the formation of beta-amyloid plaques – a hallmark of Alzheimer’s disease. Food.news has more about pomegranates and other superfoods. Sources include: Health.com ScienceDirect.com Brighteon.com To read the original article, click here

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Pre-Workout Smoothie Recipe

The AHA! Team — Fri, 18 Apr 2025 05:37:11 +0000

Recipe by: Katie Schloer via Nutrition Facts – Pre-Workout Smoothie Recipe Recipe by: Katie Schloer Who doesn’t love a good smoothie? This one is especially antioxidant packed and holds a beautiful color that is irresistible! Cherries, blueberries, and watermelon may play a role in reducing muscle soreness, likely thanks to their anti-inflammatory phytonutrients. Watermelon also has the beneficial amino acid l-citrulline. Beets and greens contain nitrates, which may help improve athletic performance by reducing oxygen needs. Nitrates can have profound effects on the power plants within all of our cells, reducing our oxygen needs during exercise so we can bust out the same amount of work with less oxygen. COURSE: Breakfast, Drinks, Snack DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢2 cups frozen cooked beets* ▢2 cups frozen watermelon ▢2 cups frozen berries ▢2 cups frozen cherries ▢8 medjool dates ▢1 teaspoon amla (optional) ▢3-6 cups water Instructions Combine all the ingredients into a high-speed blender and blend for 30 seconds. If it is too thick, add more water. Drink up and have a great workout! Notes *To cook the beets, thoroughly scrub them, then cut into one inch cubes. Place the beets on a silicone mat or parchment paper and bake them at 400°F (200°C) for about one hour. Allow the beets to cool then place them on a baking sheet and stick them in the freezer. Once frozen, transfer to a freezer safe container and keep them in the freezer for whenever you need a pre-workout boost! To read the original article click here.

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The Kaffir Plum: A Hidden Gem of Nutrition & Wellness

The AHA! Team — Mon, 07 Apr 2025 05:16:35 +0000

Zoey Sky via Natural News – The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. The Kaffir plum (Harpephyllum caffrum) is an evergreen tree that can grow up to 15 meters tall and is native to Southern Africa. The fruit is small, oval-shaped and transitions from green to a deep red or purple when ripe, with a glossy, smooth skin. The flesh is juicy, fibrous and has a tart, tangy flavor, often likened to a mix of cranberries, plums and a hint of citrus, making it a versatile ingredient in both sweet and savory dishes like smoothies and chutney. The Kaffir plum tree is indigenous to coastal and inland forests of Southern Africa, including South Africa, Mozambique and Zimbabwe. Kaffir plums are a nutritional powerhouse, rich in phytonutrients, vitamins and minerals. The fruit is also a good source of vitamin C, which supports healthy immune function and skin health. The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. Native to Southern Africa, this fruit has been a staple in traditional diets and herbal medicine for centuries. The Kaffir plum is a vibrant, tangy fruit that deserves a spotlight in the world of superfoods. Kaffir plums: A closer look The Kaffir plum, scientifically named Harpephyllum caffrum, is a member of the Anacardiaceae family, which includes other well-known fruits like mangoes and cashews. Its common names reflect its regional significance and characteristics. In South Africa, it is often referred to as “wild plum” or “sour plum,” while in other parts of the continent, it is simply called “African plum.” It thrives in subtropical climates and is often found growing wild in riverine forests. The tree itself is an evergreen, reaching heights of up to 15 meters, and produces clusters of small, oval-shaped fruits that ripen to a deep red or purple hue. The Kaffir plum is a visually striking fruit, with its glossy, smooth skin and vibrant color. When ripe, the fruit transitions from green to a rich red or purple, signaling its readiness for harvest. The flesh is juicy and fibrous, with a tart, tangy flavor that is both refreshing and slightly astringent. The taste is often compared to a combination of cranberries and plums, with a hint of citrus. This unique flavor profile makes it a versatile ingredient in sweet and savory dishes. Historical and cultural significance The name “Kaffir” itself is derived from the Arabic word for “non-believer” and was historically used by European settlers to describe indigenous African people. However, due to its derogatory connotations, the term is increasingly avoided in modern contexts, and the fruit is more commonly referred to by its other names. The Kaffir plum tree is indigenous to the coastal and inland forests of Southern Africa, particularly in countries like South Africa, Mozambique and Zimbabwe. Nutritional composition and phytonutrients The Kaffir plum is a feast for the palate and an impressive nutritional powerhouse. Rich in phytonutrients, vitamins and minerals, this fruit offers a range of health benefits. (Related: The star of wellness: Exploring the nutritional power of carambola (starfruit).) Among its key phytonutrients are flavonoids, phenolic compounds, and anthocyanins, which are responsible for its vibrant color and antioxidant properties. These compounds help combat oxidative stress, reduce inflammation and protect against chronic diseases. Health benefits and potential therapeutic uses Here are some of the health benefits of Kaffir plums: Rich in vitamin C – The fruit is a good source of vitamin C, which supports immune function and skin health. Supports digestive health – Kaffir plums also contain dietary fiber, which aids in digestion and promotes gut health. Full of essential nutrients – Kaffir plums contain potassium, magnesium and calcium, which are essential minerals that contribute to heart health, bone strength and muscle function. A natural source of dietary fiber – The high fiber content of Kaffir plums can aid in weight management and improve metabolic health. Rich in antioxidants – Research suggests that the antioxidants in Kaffir plums may help prevent or reverse symptoms of conditions such as cardiovascular disease, diabetes and certain types of cancer. Has anti-inflammatory properties – The anti-inflammatory properties of the fruit may also alleviate symptoms of arthritis and other inflammatory disorders. Culinary applications and recipe ideas The tangy flavor and vibrant color of Kaffir plums make them a versatile ingredient in a variety of dishes. Here are a few recipe ideas that showcase the fruit’s unique qualities: Kaffir plum chutney – A tangy and sweet condiment that pairs well with grilled meats or cheese platters. Sour plum salad dressing – Combine pureed Kaffir plums with olive oil, balsamic vinegar and a bit of honey for a zesty salad dressing. African plum smoothie – Blend Kaffir plums with yogurt, honey and a splash of orange juice for a refreshing and nutritious drink. Wild plum jam – Preserve the fruit’s flavor by making a homemade jam, perfect for spreading on toast or scones. Kaffir plum sorbet – A light and refreshing dessert that highlights the fruit’s natural tartness. The Kaffir plum, with its rich history, vibrant appearance and impressive nutritional profile, is a fruit that deserves greater recognition. Its potential to prevent and reverse various health conditions, coupled with its culinary versatility, makes it a valuable addition to any diet. This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Visit NaturalNews.com, an excellent resource for related articles about health and nutrition. This platform allows you to explore the world of superfoods and uncover their many health benefits. Brighteon.ai is an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. If you’re looking for an uncensored video free speech website where you can openly discuss nutrition, natural medicine, ingredients and more, go to Brighteon.com. Brighteon.IO and Brighteon.social are two free speech-focused social media platforms where users can openly discuss topics such as health, nutrition, ingredient safety, toxicity and related subjects without fear of censorship. These platforms aim to provide a space for unrestricted dialogue on critical issues. Watch this clip about Organic Tart Cherries, another superfruit that can supercharge your health. Sources include: Brighteon.AI NaturalNews.com Brighteon.com To read the original article, click here

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Antioxidants in Grapes Found to Reduce Cancer Risk

The AHA! Team — Mon, 25 Nov 2024 06:07:00 +0000

Olivia Cook via Natural News – Recent studies have found that the antioxidants found in grapes may have anticancer properties. As the global quest for natural cancer-fighting solutions continues, there is increasing concern about the rising incidence of cancer among adolescents and young adults. Despite advancements in treatment, these methods are often costly, invasive and associated with significant adverse side effects. Fruits play a vital role in a healthy, plant-based diet. They combat inflammation and chronic conditions that lead to cancer. The shift in focus toward prevention is seen as a promising alternative. Antioxidants prevent damage to cells by neutralizing harmful molecules called free radicals. Without antioxidants, free radicals can cause DNA damage which could lead to cancer. (Related: Sermon 49: Mike Adams discusses GRAPES as God’s amazing natural medicine and nutrient powerhouse.) Grapes are rich in various antioxidants – particularly phenolic compounds – which are known for their potential health benefits. Key antioxidants in grapes include anthocyanins, catechins, phenolic acids, procyanidins and resveratrol. Fresh grapes contain between 63 and 182 milligrams of these phenolic compounds per 100 grams. Most of these antioxidants are concentrated in grape skins and seeds. Anthocyanins are the predominant flavonoids in red grapes. Meanwhile, grape seed extracts have shown high concentrations of flavonoids like catechin and epicatechin, as well as phenolic acids like caffeic and gallic acids. Resveratrol, another prominent antioxidant, is mainly found in grape skins but in lower concentrations. Grape phenolic compounds and their anticancer properties Grape antioxidants, especially those found in grape seeds, have shown promising effects in fighting various types of cancer. These compounds are known as grape seed proanthocyanidins. These have been effective in laboratory studies for inhibiting the growth of cancer cells in the following ways: Breast cancer. A special grape seed extract rich in procyanidins interferes with the breast cancer cell’s key growth signaling pathways – leading to a halt in cell division and growth. Colon cancer. Grape seed extracts and other grape components stop cell growth and induce cell death (apoptosis). The combination of resveratrol, with grape seed extracts enhances these effects by affecting key proteins involved in cell death and growth. Head and neck cancer. Grape seed extract causes cell cycle arrest, which means stopping cells from dividing, thus inducing cell death. This is achieved through activating processes that check for DNA damage and increasing harmful reactive oxygen species inside cells, which leads to cell death. Grape seed extract also affects key proteins that help the cancer cells move and invade other tissues. Lung cancer. In non-small-cell lung cancer, which is a common type of lung cancer, grape seed proanthocyanidins can increase proteins that promote cell death and decrease proteins that protect cancer cells. They also disrupt the mitochondria and activate certain enzymes involved in cell death. Oral cancer. Grape seed extract halts oral cancer growth and induces cell death in a dose-dependent manner, which means more grape seed extracts lead to greater effects. It also reduces the cancer cells’ ability to suppress enzymes that allow cancer cells to migrate and invade other tissues. Prostate cancer. Grape seed extract can block certain enzymes that help cancer cells grow and invade healthy tissues. It also reduces the activity of proteins that promote cancer spread. Skin cancer. In melanoma, a serious skin cancer, grape seed proanthocyanidins can reduce the ability of cancer cells to invade and migrate. This effect is linked to a decrease in specific proteins that contribute to cancer cell movement. These study findings suggest that grape seed antioxidants could be a valuable addition to cancer prevention and treatment strategies – offering natural options to support health and combat various cancers. Watch this video about the benefits of grape seed extract. This video is from the Holistic Herbalist channel on Brighteon.com. More related stories: Sermon 12: Mike Adams discusses the use of APRICOT KERNELS as an ANTICANCER treatment. Lycopene: Harnessing natural carotenoids for cancer prevention. The mighty BLUEBERRY, a superfruit with anticancer properties. Sources include: OnlineLibrary.Wiley.com Cancer.OSY.edu JAMANetwork.com Brighteon.com To read the original article, click here: https://www.naturalnews.com/2024-10-01-antioxidants-in-grapes-help-reduce-cancer-risk.html

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Powerful Phytonutrients Reduce Blood Pressure, Inflammation and Cholesterol

AHA Publisher — Wed, 25 May 2022 07:00:21 +0000

Jillian Levy, CHHC via Dr. Axe – Phytonutrients are nutrients found in plants that develop to protect the plant from damaging environments. Plants are exposed to excess ultraviolet radiation, predator pests, toxins and pollution, resulting in the generation of dangerous free radicals within their cells. These free radicals can then bind and damage proteins, cell membranes and DNA of the plant. Fortunately, phytonutrients simultaneously develop to shield the plant from such damage as well as provide its color, flavor and smell. What do phytonutrients do for the body? They protect us in much the same way that they do plants. Since we are exposed to radiation and various environmental elements such as UV light, we need phytonutrients fight free radical damage. How do we get them? By “eating the rainbow,” meaning including lots of different vegetables, fruits, herbs and other antioxidant-foods in our diets. What Are Phytonutrients? The prefix phyto is of Greek origin and means “plant.” It’s used because phytonutrients are obtained only from plants, which have been cultivated and used to prevent and treat various human diseases for centuries. The terms phytonutrients and phytochemicals are often used interchangeably. Many are also antioxidants, so you’ll hear them go by this name too. The American Cancer Society defines phytonutrients (or phytochemicals) as: Plant compounds like carotenoids, lycopene, resveratrol and phytosterols that are thought to have health-protecting qualities. They are found in plants such as fruits and vegetables, or things made from plants, like tofu or tea. Phytochemicals are best taken in by eating the foods that contain them rather than taking the supplements or pills. Why do we need phytonutrients? They support our immune systems and normal cellular activity, while also defending against harmful effects of free radicals. For example, they can make cells less susceptible to becoming cancerous and stop damage from being done to the brain, heart and other major organs. Phytonutrients are actually the basis for more than 40 percent of medications today, including those used to treat pulmonary and heart diseases, diabetes, obesity, and certain types of cancer. They are also found in herbs and spices, as well as medicinal plants that have played a significant role in ancient history in promoting well-being. Health Benefits What are benefits of phytochemicals? Here are some of the reasons why antioxidant-rich foods are essential to include in a balanced, longevity-promoting diet. 1. Reduced Blood Pressure and Increased Vessel Dilation According to a study published in the New England Journal of Medicine, a diet rich in phytonutrients from fruits and vegetables, along with low-fat dairy foods and reduced saturated fat, can substantially lower blood pressure. The authors concluded that such a diet offers an additional nutritional approach to preventing and treating hypertension, which is a major risk factor for heart disease. Phytonutrients such as lycopene, found in tomatoes, can help protect against heart disease. The same goes for phytonutrients found in dark cacao, called flavonoids, which can help prevent heart damage caused by aging and environmental toxins. There are even phenolic compounds in whole grains, such as wild rice and buckwheat, that have been shown to defend against cardiovascular disease and type 2 diabetes. 2. Improved Vision and Skin Health The health benefits of blueberries, strawberries and red wine include providing the phytochemical group called anthocyanins, which are believed to help improve vision and protect eye health. The National Center for Biotechnology Information reports that visual acuity can be markedly improved through eating certain foods with dark pigments. Their enhancement of night vision and overall vision has been particularly well-documented. Black currants, for example, have resulted in significantly improved night vision adaptation in human subjects, and similar benefits were gained after consuming bilberries. Because kale benefits include carotenoids, kale can produce a healthy, rosy glow to the skin. Kale and collard greens can help naturally treat glaucoma due to their lutein and zeaxanthin content as well. A diet rich in phytonutrients, such as tocopherols, bioflavonoids, lycopene and lutein, is thought to protect against sun damage and potentially help decrease one’s risk for skin cancer. 3. Decreased Inflammation and Enhanced Immune Support Proanthocyanidins and flavan-3-ols are phytochemicals that can help decrease disease-causing inflammation. They are found in foods such as red wine, grape juice extracts, cranberries and cocoa. Better known as resveratrol, studies have shown that these foods play a role in cancer prevention and help fight diabetes, Alzheimer’s, Parkinson’s disease, stroke and more. One way they do this by lowering inflammatory responses. Many phytonutrient-rich foods — such as those that contain carotenoids, lycopene and bioflavonoids — have been shown to protect against cancer, including colon, prostate and breast cancer. For instance, broccoli contains sulforaphane and is associated with lowered breast cancer risk and improved survival rates. It can also decrease metastatic potential of lung cancer and can induce the liver’s detoxifying enzyme system. Some phytonutrients also possess antibacterial or antiviral properties that help fight certain infections and viruses. 4. Decreased LDL Cholesterol Named sulfides and thiols, these phytochemicals help decrease LDL cholesterol, which can build up in the arteries and increase risk of heart disease. These protective compounds can be found in aromatic veggies and herbs, such as nutrition-rich onions, leeks, garlic and olives. Cruciferous vegetables are also beneficial for maintaining normal cholesterol levels since they’re high in carotenoids, isothiocyanates, lignans and flavonoids — plus they’re rich in fiber and low in calories, a combination that can defend against obesity. 5. Prevent Cell Damage One of the largest classes of phytochemicals is terpenes, which include carotenoids. Carotenoids neutralize free radicals through a variety of foods, like nutrition-loaded tomatoes, carrots, sweet potatoes, green and white teas, and other brightly colored fruits and vegetables. These foods help prevent cell damage and also enhance cellular communications. Additionally, they play a role in repairing DNA damage and in gene expressions, and they defend our bodies from effects of toxins, carcinogens and even too much UV light exposure. 6. Assist in Gut/Digestive Functions Seeds such as flaxseeds provide lignans, which are essential to gut flora and can help fight leaky gut syndrome and autoimmune disease. Types of Phytochemicals What are examples of phytochemicals? According to the National Institutes of Health and U.S. Department of Agriculture, types of phytonutrients include: Flavonoids Terpenes Carotenoids, such as beta-carotene, lycopene, lutein and zeaxanthin Anthocyanins Flavones and isoflavones Catechins Isothiocyanates Organosulfures and aallyl sulfides Polyphenols Lignans and plant sterols Studies show that plants can contain more than 100,000 phytonutrients, one of the reasons nine servings of fruits and vegetables a day are recommended. Consuming a diet filled with variety can boost the effectiveness of phytonutrients because different plants and vegetables contain different types. When combined, they can have a more positive, synergistic effect. There are three broad classes of phytonutrients: Phytochemicals: Doctors at the University of California Davis state that “phytochemicals are a large group of plant-derived compounds hypothesized to be responsible for much of the disease protection conferred from diets high in fruits, vegetables, beans, cereals, and plant-based beverages such as tea and wine.” Medicinal Plants: These include well-known medicines, such as benefit-rich aloe verathat helps heal wounds, and arnica oil, which works as an anti-inflammatory. Herbs and Spices: The difference between herbs and spices is important. Herbs are fresh from the plant, and spices have been dried from the leaves of the plant. There are numerous herbs and spices that have therapeutic properties, such as dandelion tea that acts as a natural diuretic, black pepper (piper nigrum) that is used as a stimulant for the central nervous system and cardamom (elettaria cardamomum) that contains anti-obesity properties. Foods and How to Add to Diet On average, plant foods have about 64 times more antioxidants than animal foods. It’s best to source the plants from organic farms to avoid pesticides and maximize nutrient content. To further maximize nutrition, eat raw fruits and vegetables. (Ease into this as too much raw food cause digestive discomfort at first.) While studies are still in process to understand just how much we should consume, the American Cancer Society and the American Heart Association recommend consuming a diet filled with a variety of fruits and vegetables to ensure adequate amounts of much needed phytonutrients. They also recommend getting these phytonutrients from foods instead of through supplements. Which foods are high in phytonutrients? Some of the richest sources to eat regularly include: Kale, collard greens, spinach, watercress, dandelion greens and other leafy greens All types of onions Garlic Broccoli, Brussel sprouts, cauliflower and other cruciferous veggies Flaxseeds, sunflower seeds, pumpkin seeds, walnuts, almonds and other nuts/seeds Beets Red bell peppers Herbs, such as peppermint, basil, cilantro, rosemary and cloves Pomegranate seeds Dark chocolate Blackberries, blueberries, raspberries, cranberries, gooseberries, açaí and other berries All types of teas, such as green, black, white and herbal teas Coffee Carrots, squash, yams and sweet potatoes Tomato and tomato juice Peaches, mangos, melons, citrus fruits and other fruits Legumes, such as dried beans, peas and lentils 100% whole grains, such as oats, wheat berries, brown rice, wild rice, quinoa, barley and organic corn Other medicinal plants, which are used in supplement form on the skin, that are high in phytonutrients include: Aloe vera Arnica Arrowroot Milk thistle Clove Dandelion Ginkgo biloba Ginseng Lavender Peppermint St. John’s wort Witch hazel Recipes: Keep in mind that cooking reduces the antioxidant content, especially through boiling and pressure cooking. Instead, lightly steamed is a good choice. Because phytonutrients are filled with antioxidants, stool size often increases, which has been associated with a lower cancer risk and reduced inflammation. Here are a few recipes high in phytonutrients: Raw Veggie Salad Grilled Vegetable Fries Roasted Beet Salad Risks and Side Effects Phytonutrient supplements are not the best way to obtain the same compounds found in whole foods. Phytonutrients work best when combined instead of separately as supplements. This is most easily done by eating a variety of foods on a regular basis, as many supplements only provide a portion of the phytochemicals. Some may experience side effects, such as an allergic reaction, when taking phytonutrient supplements. It is recommended that those with already existing medical problems take extra precautions if choosing to introduce phytonutrients by way of supplements. If you choose to eat a diet higher in fiber content than usual, consider taking it slowly so your body has time to adjust, especially if you choose to eat raw, cruciferous and high-fiber plants, such as kale, broccoli, cauliflower and Brussels sprouts. Conclusion Phytonutrients are compounds found in vegetables, fruits, herbs, whole grains, nuts, seeds and legumes that protect cells from damage. They’re needed to support the immune system, for cancer prevention, and for protecting against heart disease, stroke, neurological conditions and more. What are phytochemicals? Examples include flavonoids, carotenoids, indoles, isoflavones, lignans and organosulfurs. Foods that are high in phytonutrients include berries, tea, coffee, cruciferous veggies, leafy greens, other veggies, fruits like oranges, sweet potatoes, red wine and dark chocolate. To read the original article click here.

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Buffalo Cauliflower Recipe (Paleo and Keto Friendly!)

AHA Publisher — Thu, 26 Aug 2021 07:00:59 +0000

Dr. Josh Axe, DC, DNM, CN – Eating Buffalo chicken wings while watching a sports event or as an appetizer has become something of an American tradition. Legend has it that Buffalo wings were invented at a bar in Buffalo, New York in 1964. Chicken wings were normally thrown away or reserved for making stock, until the owner of the bar decided to deep fry them and toss them in cayenne hot sauce. Since then, Buffalo wings have been a staple in bars across the United States and Canada, but what if there was a more health conscious option? Good news — you can get the same flavors using cauliflower instead of fried chicken wings, and a slew of health benefits, too. Buffalo Wings Are Better with Cauliflower Typically, Buffalo wings are deep-fried in vegetable or canola oil until they are well browned, then they are drained and mixed with sauce. I don’t like to eat anything that has been fried in canola oil because it’s a refined oil that’s often partially hydrogenated to increase its stability, but this increases its level of trans fats and negative health effects. Also, over 90 percent of canola oil is genetically modified. Consuming genetically modified canola oil can lead to kidney and liver problems and life-threatening heart trouble, like high blood pressure and increased LDL cholesterol levels. For my Buffalo wings, I think cauliflower is better. Cauliflower is a cruciferous vegetable that’s rich in health-promoting phytonutrients and anti-inflammatory compounds. It also supplies essential vitamins and minerals, including 73 percent of your daily value of vitamin C. If there’s any doubt how good these Buffalo cauliflower wings are for you, look at the nutritional info below. Only 100 calories per serving, with 8 grams of healthy fats along with only 6 grams of carbs, making it friendly for keto and Paleo dieters. How to Make Buffalo Cauliflower Not only are Buffalo cauliflower bites incredibly healthy, but it’s also pretty easy to make. Start by preheating your oven to 450 degrees F and preparing a 9 x 13 baking sheet with parchment paper. While the oven preheats, make a Buffalo sauce with these delicious ingredients: butter, hot sauce (choose a low-sodium hot sauce like Tabasco; Frank’s is too high in sodium), apple cider vinegar, coconut aminos and garlic powder. Place these ingredients into a small saucepan over medium heat. Once the butter is melted, then whisk up the mixture to fully combine. Take a medium head of cauliflower and remove the stem. It should then naturally break apart into large florets. Then use your knife to chop these florets into smaller, bite-size pieces and put into a large mixing bowl. Pour two-thirds of the sauce over the cauliflower and mix with a wooden spoon, careful not to break up the cauliflower any more than it is. (Or use your hands!) The rest of the sauce will be used for dipping later. Pour the cauliflower out on your parchment paper-lined pan and spread the pieces evenly. Pop the baking sheet into the oven for 30–40 minutes, depending on how crispy you like it. It’s as simple as that! Your Buffalo cauliflower bites are ready to go. Serve with the remainder of the Buffalo dipping sauce, along with an optional vegan blue cheese dip. Enjoy this healthy alternative to Buffalo wings! Buffalo Cauliflower Recipe DESCRIPTION Buffalo wings have been a staple in bars across the U.S. and Canada, but what if there was a more health conscious option? Good news! You can get the same flavors using cauliflower instead of fried chicken wings, and a slew of health benefits, too. INGREDIENTS 4 tablespoons butter ½ cup hot sauce (choose a low-sodium hot sauce like Tabasco; Frank’s is too high in sodium) 1 tablespoon apple cider vinegar 1 tablespoon coconut aminos 1 teaspoon garlic powder 1 cauliflower head, medium-size INSTRUCTIONS Preheat oven to 450 degrees F and prepare a 9 x 13 baking sheet with parchment paper. Place butter, hot sauce, apple cider vinegar, coconut aminos and garlic powder into a small saucepan over medium heat. Once the butter is melted, then whisk up the mixture to fully combine. Take a medium head of cauliflower and remove the stem. Chop these florets into smaller, bite-size pieces and put into a large mixing bowl. Pour two-thirds of the sauce over the cauliflower and mix with a wooden spoon or hands. (The rest of the sauce will be used for dipping later.) Pour the cauliflower out on your parchment paper-lined pan and spread the pieces evenly. Bake for 40 minutes and remove from oven. NOTES Serve with the remainder of the Buffalo dipping sauce, along with an optional vegan blue cheese dip To read the original article click here.

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3 Tips to Stay Healthy in the Sun

AHA Publisher — Fri, 21 May 2021 07:00:43 +0000

Dr. Don Colbert – For most of us, it’s warming up and it’s that time of year that we are becoming more active and spending more time outside. This is great because being outside has a myriad of benefits for our health. Sun exposure can help synthesize vitamin D, balance hormones, restore the circadian rhythm, and supercharge the mitochondria in our cells. Fresh air can help clear the lungs and oxygenate the blood. Contact with the earth’s magnetic field can relieve the body of electromagnetic stress by discharging built up static electricity. The smells of the forest can calm the nervous system and relieve stress. Out of all these benefits, the most controversial by far is sun exposure. While we are well aware of the astounding benefits of sun exposure and related vitamin D synthesis, we are also being told to avoid the sun’s damaging rays due to the risk of skin cancer. At the same time, we know that vitamin D is crucial in combating cancer cells. So what is the deal? How can we safely interact with sun? We have compiled a list of 3 tips to help you navigate this convoluted subject. Thankfully the truth is actually very simple, elegant, and easy to implement! 1. Moderate Sun Exposure We all know that excessive sun exposure and sunburn can damage the skin, accelerate aging, and lead to inflammation. But safe moderate sun exposure is actually essential to our health. While we know ultraviolet radiation can contribute to the formation of skin cancer in susceptible individuals, it is important to remember that the sun has a wide spectrum of light frequencies that change depending on time of year, time of day, latitude, and cloud cover. These spectrums can balance out the UV radiation at certain times in certain places. As with most things, it is all about balance. Many people have become overly-vigilant and apply high SPF sunscreen every time they go outside. This has led to a widespread epidemic of vitamin D deficiency. Vitamin D is critical for optimal functioning of the body and although supplementation is an option, the vitamin D you supplement will not be fully utilized without some amount of sun exposure without sunscreen. For most people 10-30 minutes outside in the sun during the morning or evening can be sufficient for vitamin D synthesis, especially if you are supplementing. If you plan on spending long stretches of time outside, especially between the hours of 10am and 4pm, then it may be prudent to mitigate your exposure. You can wear clothing and hats to cover your skin or seek shade when you feel you have reached your limit. As a last resort in situations where these measures are not practical, sunscreen is always an option. However, if you do choose to use sunscreen, beware of the toxic cancer-causing chemicals used by many brands. 2. Avoid Toxic Sunscreens Unfortunately, many sunscreens contain toxic ingredients and endocrine disrupting chemicals. Many of these chemicals have actually been found in some studies to promote skin cancer growth and free radical production in the body. This may be hard to believe, but in the years since sunscreen use began skin cancer rates have actually risen. A 2007 document from the FDA stated that: “The FDA is not aware of data demonstrating that sunscreen use alone helps prevent skin cancer,” and some reports show that sunscreens that contain vitamin A actually raise skin cancer risk! Oxybenzone is another common chemical in many sunscreens. This chemical is a known hormone disruptor and is not recommended for use on children. Other common hormone disrupting chemicals found in sunscreens that should be avoided are: avobenzone, octisalate, octocrylene, homosalate, and octinoxate. The skin easily absorbs anything it comes into contact with. In fact, our digestive system is lined with a type of skin! Our outer skin functions similarly to our inner skin through absorption and assimilation. This is why supplements such as magnesium and testosterone can be applied “transdermally,” or “through the skin.” When these harmful chemicals are slathered on the body the are easily absorbed into the bloodstream and eventually harm our health. Alarmingly, when the Environmental Working Group tested over 1,400 sunscreens, only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer! Fortunately, there are nutritional interventions that can help make the skin more resilient to sun exposure. 3. Eat Your Antioxidants! One of the most powerful nutrients to combat potential damage from the sun is antioxidant polyphenols. Antioxidants, as a group, are compounds that help to squelch free-radicals and thus prevent oxidative damage to cells in the body. Polyphenols are a subcategory of antioxidants. Sources of polyphenols include: Coffee, tea, berries, cocoa, olives, herbs, and spices. Polyphenols are phytonutrients meaning they are found in plants and derived from the plant’s interaction with sunlight. When plants are exposed to high levels of sunlight they produce polyphenols to protect themselves. When humans consume these polyphenols we derive similar protection. This is why God naturally provides foods like berries in the environment during the warmer months when days are long and sun exposure is intense. It is also why polyphenol rich foods are often found in tropical climates. By eating more polyphenols you provide your body with the antioxidants necessary to combat the oxidative damage caused by the sun. A potent and convenient source of antioxidant polyphenols can be found in Dr. Colbert’s Organic Red Supremefood formula. Don’t Be Afraid! Excessive sun exposure and associated damage to the body is certainly something to be concerned about. But a healthy body can easily handle moderate amounts of healthy sun exposure and it is in fact necessary for good health! So be vigilant to avoid sun burn but do not be afraid of the sun! It provides life giving energy and nutrients and nothing on this planet would exist without it. As long as you maintain a healthy lifestyle, drink plenty of clean filtered or spring water, and follow the tips in this article, you will be able to safely enjoy the sun without risk of adverse side effects. References 1. https://wellnessmama.com/2558/homemade-sunscreen/ 2. https://wellnessmama.com/55366/sunscreen-is-harmful/ 3. http://articles.mercola.com/sites/articles/archive/2015/12/14/polyphenols-benefits.aspx To read the original article click here. For more articles from Dr. Colbert click here.

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