polyphenols Archives - Amazing Health Advances

Improve Your Heart Health With These Tart Berries

AHA Publisher — Mon, 09 May 2022 06:55:25 +0000

Lori Alton via NaturalHealth365 – For many people, eating cranberries is a sort of “one-off.” A traditional, time-honored companion to turkey and stuffing, cranberries may be consumed at a holiday meal – often in the form of canned, processed cranberry jelly – then promptly forgotten until next year. But, if this is the extent of your experience with cranberries, you may be missing out on valuable nutrients and plant compounds that can make for a “happy heart.” In a new study conducted at King’s College, London, researchers discovered that polyphenols in cranberries could improve blood vessel function, thereby promoting cardiovascular health. So, let’s see what makes these tart little crimson berries so uniquely beneficial to the human heart. Well-Controlled Study on Cranberries Yields Impressive Findings The “gold-standard” trial – a type of research widely acknowledged as the most rigorous kind of study – involved a group of healthy young men given a cranberry extract every day for a month (with a control group receiving a placebo). The team found that the cranberry extract significantly improved cardiovascular function, resulting in better flow-mediated dilation – a marker of heart health that measures the widening of blood vessels. The researchers noted that the improvements began as soon as two hours after cranberry consumption and persisted throughout the month of the study. Significantly, the volunteers didn’t have to gobble large quantities of cranberries or consume high extract dosages. The amount used in the study – nine grams of freeze-dried powdered berries – was roughly equivalent to eating a daily 100-gram serving of fresh cranberries, an amount the scientists called “reasonable.” Researchers Find “Solid Evidence” of Vascular Benefits from Cranberries The study, published last month in the journal Food and Function, illustrated the impact of cranberries on heart health. Lead author Dr. Ana Rodriguez-Mateos, of the Department of Nutritional Sciences at King’s College London called cranberries an “important fruit” in the prevention of heart disease for the general public. “The increases in polyphenols … and related improvements in flow-mediated dilation after cranberry consumption emphasize the important role cranberries may play in cardiovascular disease prevention,” Dr. Rodriguez commented. Co-author Dr. Christian Heiss, Professor of Cardiovascular Medicine at the University of Surrey, agreed. “Our findings provide solid evidence that cranberries can significantly affect vascular health, even in people with low cardiovascular risk,” Dr. Heiss pointed out. In other words, eating cranberries can help keep an already-healthy heart in good shape. Proanthocyanidins Help Neutralize Harmful Free Radicals Botanically known as Vaccinium macrocarpon, cranberries are closely related to blueberries and bilberries and share many of their properties. Cranberries are rich in antioxidant compounds, including quercetin, myricetin (also found in parsley and celery), and ursolic acid, which have anti-inflammatory effects. These antioxidants can scavenge harmful free radicals that would otherwise cause oxidative stress and damage. As if that weren’t enough antioxidant “bang for the buck,” cranberries contain the antioxidant vitamins C and E and a substantial amount of heart-healthy fiber. But the real key to the cardiovascular benefits of cranberries could be their proanthocyanidins. Research has shown that these natural plant pigments may help keep arteries supple and flexible while helping to maintain desirable cholesterol readings. In addition, proanthocyanidins help to regulate the balance of “friendly” versus “unfriendly” bacteria in the all-important gut microbiome, the community of bacteria in the digestive tract. Finally, proanthocyanidins can also decrease levels of a pro-inflammatory substance known as homocysteine. Clearly, these berries have what it takes to support efficient heart function. Use in Salads, Sauces, and Salsa Cranberries are available fresh, dried, powdered, or juiced. Because the fresh, raw berries are so naturally tart and acidic, you probably won’t want to nibble them “straight” as a snack. However, you can incorporate these crimson delicacies into recipes with a little creativity and imagination. For example, you can pair dried berries with roasted, lightly salted nuts to create a satisfying homemade trail mix or stir them – along with raspberries and strawberries – into yogurt. This trio of colorful berries can also add flavor, fiber, and antioxidants to oatmeal. (For best results, add during the last minute of cooking). Make a refreshing salsa by combining chopped fresh cranberries with minced red onion, jalapeno peppers, cilantro, lime juice, and a bit of honey to taste. You can also add fresh or dried berries to salads, sauces, and marinades. Another option is to freeze cranberries and use them as you would ice cubes, adding them to fruit punches or spritzes for a festive touch. Natural health experts say that cranberry juice offers health benefits but lacks the fiber found in whole berries. It’s best to limit yourself to two cups of cranberry juice a day. Opt for 100 percent cranberry juice and avoid “cocktails” or “juice blends” that may contain large amounts of sugar. Dried cranberries may also be loaded with sugar to make the taste more palatable. ClevelandClinic.org reports that one serving of dried cranberries can contain a stunning 25 grams of added sugars! To avoid taking in excessive sugars, always check the labels). As large amounts of cranberries can cause stomach upset and diarrhea, they should be consumed in moderation. They can also increase the risk of kidney stones in susceptible people. Full of antioxidants, fiber, and beneficial micronutrients, cranberries make a great addition to your healthy diet. Maybe it’s time to put these tarts, tiny fruits on the menu year-round! Sources for this article include: ScienceDaily.com ClevelandClinic.org To read the original article click here.

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Fruit-Veggie Dietary Supplement Could Keep Covid at Bay

AHA Publisher — Mon, 18 Apr 2022 07:43:51 +0000

Diana Bletter via Israel21c – Will dietary supplements become the new weapon against Covid-19? The answer may be yes, according to scientists from Tel Aviv University. In Pharmaceuticals, professors Ehud Gazit, Eran Bacharach and Daniel Segal reported on their lab experiment using a dietary supplement containing zinc, copper and flavonoids, the polyphenolic compounds found in fruits and vegetables like cashews, pumpkin, peas and beets. The scientists, including PhD students Topaz Kreiser and Dor Zaguri and other researchers, found that the supplement could enhance immunity to viral infections like Covid-19 as well as the flu and other winter illnesses. Viruses like Covid-19 are rapidly changing, the scientists said. They decided to develop active vaccines made of safe dietary supplements that would reduce the viral load in the body and cut down contagion. Segal said there was a “50-95% decrease in the genomic replication of various groups of RNA viruses” using the treatment. Gazit, who also heads TAU’s Blavatnik Center for Drug Discovery, said that scientists “have known for years that food supplements containing zinc can enhance immunity to severe, viral, and chronic infections.” The researchers added copper to prevent an ionic imbalance and improve the treatment’s effectiveness. The researchers conducted the experiment in vitro (in the lab) and hope to do clinical trials in humans. Because these supplements are safe and natural and can be bought over the counter, the scientists decided to announce the findings to the public before doing clinical trials. “We believe that the product can serve as a supplementary treatment to enhance the effect of existing antiviral vaccines and medications,” Bacharah said. To read the original article click here.

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Jujube Fruit Benefits Include Better Digestion and Immunity

AHA Publisher — Fri, 08 Apr 2022 07:00:51 +0000

Annie Price, CHHC via Dr. Axe – I bet you’ve heard of the candies known as jujubes, juju fruits or Jujyfruits. Despite having “fruits” in their names, these variations of chewy, colorful, artificially flavored candies are anything but healthy. So why do these unnatural products have the same name as the natural exotic fruit — jujube fruit — that’s loaded with health benefits? According to food historian Charles Perry, some candies originally contained jujube fruit juice. At the turn of the century, it was common for people to use these candies for chest complaints. They were especially popular in theaters when moviegoers didn’t want their coughs to disturb fellow viewers. Today, candies called “jujubes” unfortunately don’t contain any actual jujube juice — however, the good news is that jujube fruits are alive and well. Also called red dates, jujube can be eaten fresh, raw or infused into tea. Believe it or not, this fruit has been consumed for its health benefits for nearly 2,500 years! Let’s find out why. What Is Jujube Fruit? Jujube fruits (Ziziphus jujuba) come from the small shrub known as the jujube tree. This tree is a species of Ziziphus in the buckthorn plant family (Rhamnaceae), which means it’s related to many other plants, vines and shrubs, some of which also have medical uses. The fruits that grow on the Ziziphus jujuba plant are technically types of drupes or stone fruits. It’s believed that there are as many as 400 cultivars of the this fruit. The jujube tree originated in China, where jujubes have been cultivated for over 2,500 years. (Some records show as long as 4,000 years.) Today they’re most popular in places such as China, Korea, India, Japan and the Middle East. They’re also commonly called red dates, Chinese dates, Korean dates or Indian dates. Similar to an olive or small date in size, jujube fruit has the texture and crisp, bright flavor of an apple. While fresh jujubes have flesh that tastes similar to an apple, dried jujube tastes much sweeter, similar to dates, and has an impressive nutritional profile. What is jujube fruit good for? In traditional medicine, the fruits, seeds and bark of jujubes have been used to treat mental health issues, including anxiety and trouble sleeping/insomnia. This fruit can also be used for digestive support, including as an appetite stimulant or digestive aid. Here are some other interesting facts about the jujube plant: Jujube trees came to the U.S. in the early 1900s when the first varieties were introduced to growers by the United States Department of Agriculture. Smoked jujubes are eaten in Vietnam and are referred to as black jujubes. In Jordan, Lebanon and other Middle Eastern countries, it’s eaten as a snack or alongside a dessert after a meal. In the U.S., Jujubes is a brand name of a particular type of candy, but in Canada and India the word “jujubes” is generic and describes many similar candies. Ziziphin, a compound in the leaves of the jujube, suppresses the ability to perceive sweet taste. Jujube fruit tea is a welcome drink in Korean culture. Jujube is highly regarded as a sedative in Traditional Chinese Medicine. Nutrition Facts Like other dried fruits, such as dates and dried berries, jujube fruit contains plenty of essential vitamins and minerals, especially vitamin C and manganese. It’s also rich in phytonutrients including: bioflavonoids polysaccharides polyphenols saponins nucleotides triterpenoids According to the USDA, 50 grams (approximately a half-cup serving) of dried jujube fruit contains about: 140 calories 36 grams carbohydrates 2 grams protein 3 grams fiber 15 milligrams manganese (650 percent DV) 109 milligrams vitamin C (121 percent DV) 2.5 milligram iron (14 percent DV) 0.1 milligram copper (13 percent DV) 34 mg phosphorus (5 percent DV) 108 milligrams potassium (4 percent DV) Benefits 1. Immune Support and Cancer-Fighting Abilities Juices extracted from jujubes have demonstrated potential at inhibiting certain types of cancerous cells, including ovarian, cervical, breast, liver, colon and skin cancer cells. One study in particular conducted in Iran tested the water extract of dried jujube fruit for possible anticancer effects and induction of apoptosis (automatic cell death) of human tumor cell lines. Using DNA fragmentation analysis, researchers found that ziziphus jujubaextract suppressed human tumor cell lines, especially a leukemia line. Due to rich supply of antioxidants, overall, scientific studies show jujube’s impressive ability to help kill off tumor cells, making jujube fruit a potential cancer-fighting food. 2. Insomnia Treatment Jujubes and their seeds are used in Chinese medicine to treat common sleep troubles like insomnia. They contain compounds known as flavonoids, saponins and polysaccharides, which animal studies show gives jujube the ability to act as a natural sedative and has a soothing effect on the entire nervous system. One study out of China found that saponins in ziziphus jujuba demonstrated an effective sedative and hypnotic function, which can be used to help sleep. Therefore, a cup of jujube tea before bed might be just the ticket to a restful night’s sleep and help treat insomnia without drugs. 3. General Gastrointestinal Benefits Jujube fruit has traditionally been utilized as a puree, paste, tea or soup to improve digestion. A study published in the Journal of Agricultural and Food Chemistry showed that an adequate consumption (defined as 40 milligrams per day) of jujube each day can improve the gastrointestinal environment and reduce the exposure of intestinal mucosa to toxic ammonia and other harmful compounds. Is jujube fruit good for kidney patients? Research suggests it may be. In certain studies, when adults consumed jujube extract daily, some experienced improved kidney function due to declining the levels of creatinine and urea, thereby limiting the risk for damage to the kidneys. 4. Help With Chronic Constipation Relief A specific gastrointestinal benefit of jujube is relief from chronic constipation. A study published in Digestion investigated the safety and efficacy of an extract of jujube on people with prolonged transit time, which is indicative of constipation. Subjects received liquid Z. jujuba or placebo for 12 weeks. The study concluded that jujube extract may be an effective and safe treatment for chronic constipation because many people in the treatment group experience improvements in constipation symptoms, such as decreased transit time. 5. Supports Cognitive Health, Plus Uplifting and Calming Jujubes are known for having a soothing effect on the mind and body. That’s exactly why they’ve been traditionally used as a natural antidepressant, anti-anxiety and anti-stress medicinal food. The seeds of the jujube fruit have been specifically implicated in reducing anxiety in animal subjects. Results from one study published in the Journal of Ethnopharmacology suggest that jujube seed extract has anti-anxiety effects at a lower dose and sedative effects when used at a higher dose. Unfortunately, there are currently no human studies on the sedative or anxiety-reducing effects of jujube, but the animal research has been encouraging to date for jujube’s potential as a natural stress reliever. Another potential benefit is supporting cognitive health. A 2017 study found that jujube possesses neuroprotective activities, including protecting neuronal cells against neurotoxin stress, stimulating neuronal differentiation, increasing expression of neurotrophic factors, and promoting memory and learning. This is due to its rich supply of antioxidants and anti-inflammatory compounds that defend against oxidative stress, which can damage the brain. 6. Rich in Disease-Fighting Antioxidants and Vitamin C As both a high-antioxidant food and vitamin C food, jujube consumption is an excellent way to increase your intake of key nutrients. Antioxidants are nutrients that block damage caused by free radicals. Excessive levels of free radicals in the body are linked with an accelerated aging process as well as more serious health concerns, like cancer and heart disease. Since our bodies can’t produce vitamin C on their own, it’s essential that we make sure we get enough vitamin C in our diets. Having just under a half cup of fresh jujubes fulfills over 100 percent of your daily vitamin C requirement. That’s a pretty easy and tasty way to fight free radical damage and stave of disease. Vitamin C is also key to healthy skin and hair, while helping heal wounds and injuries to the body more quickly. Additionally, vitamin C and other compounds found within this fruit are thought to have natural antibacterial and antimicrobial effects. 7. Heart Support and Blood Pressure Helper Jujube provides nutrients that have anti-inflammatory effects and that may help keep your blood pressure at healthy levels, including potassium, manganese and antioxidants. Jujube’s manganese could potentially play a role in controlling blood pressure due to its anti-oxidative functions, while potassium is helpful for keeping the blood vessels relaxed, which promotes healthy blood flow. Additionally, these fruits have historically been considered medicinal because they can help treat “blood deficiency.” Today, we know that dried fruits provide iron and other nutrients that can defend against anemia, fatigue, weakness and poor immune response. The blood-nourishing functions of jujube, due in part to flavonoids, polysaccharides and triterpenoid, can generally help support a healthy cardiovascular system and metabolic functions. Risks and Side Effects There have not been many negative jujube side effects reported, especially when consumed in normal food amounts, unless you have an allergy. Still, there are a few potential precautions to take. If you have an ongoing health condition or are on medication, check with your doctor before using this food medicinally. This is especially important if you take antidepressant medications, such as serotonin-norepinephrine reuptake inhibitors, which may be impacted by the effects of jujube fruit. Jujube might also affect blood sugar levels, so monitor your blood sugar closely if you have diabetes and take medications to control it. How to Use (Plus Recipes) Unfortunately, in the U.S. jujubes aren’t easily found in grocery stores, but they’re often in Asian specialty stores that import exotic fruit. If you purchase raw jujube fruit, look for ones that are unblemished, firm and full. They should be greenish-yellow to yellowish-red in color with a smooth skin. As the jujube matures, its reddish skin darkens to maroon and then to purplish-black and begins to wrinkle like a date. This why it’s also commonly known as the red date or Chinese date. How do you eat jujube fruit? Fresh jujube fruit can be eaten raw or used in place of apples in any recipe. Simply peel the skin and remove the single seed inside to use jujubes in an apple recipe. Jujubes can also be boiled, baked, stewed or dried. Traditionally, they’re commonly used to make a puree or paste that can be added to dishes for additional flavor, sweetness and health benefits. Some people also use jujubes to make vitamin C-rich jam. Raw, fresh berries last for about three to four days at room temperature or for a couple of weeks when refrigerated. Dried berries stored in an airtight container away from heat and light can last for several months. How many jujubes can you safely eat? Stick to about a half-cup serving of dried jujube per day or about one cup of raw fruit. Recipes: Aside from snacking on fresh or dried jujubes, you can also use jujubes in place of apples in any recipe. Try making Homemade Jujube and Ginger Tea using dried jujubes, which is very calming and delicious. Some other yummy jujube recipe ideas include: Samgyetang aka Korean Ginseng Chicken Soup Rice Pudding with Jujube Fruit Mochi-Stuffed Jujubes Conclusion While not as popular in the U.S or Europe as they are in Asia and the Middle East, jujube fruit (ziziphus jujuba) makes a tasty and nutrient-boosting snack. The fruit is loaded with vitamin C, manganese and certain antioxidants, and can be used in place of apples in recipes. Jujube tea is an excellent calming beverage that can also help with insomnia and anxiety. These fruits have been shown to be an effective and safe alternative to harsh and side effect-ridden over-the-counter laxatives. Whether you have chronic constipation or want to improve your general gastrointestinal function, they can help. Research has shown that jujube fruit have potential anticancer, sleep-promoting and mood-improving effects. 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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Cocoa Can Protect Against Stress-Induced Cardiac Events

AHA Publisher — Mon, 26 Apr 2021 07:00:02 +0000

Lori Alton via NaturalHealth365 – Stress might be a normal, unavoidable part of life – but that fact doesn’t lessen the harm it causes to our bodies. Mental stress can send heart rate and blood pressure soaring – even in healthy adults – while producing temporary impairments in arterial function that persist after the stressful event is over. (In fact, studies show that a single episode of stress can increase the risk of life-threatening cardiovascular events, such as heart attack and stroke!) Now, new research reveals that a common treat can significantly reduce the risk of damage from stress. A just-published British study shows that constituents in cocoa – yes, cocoa! – can help protect against stress-related cardiac events. Let’s take a closer look at some of the remarkable protective benefits of cocoa. Could This Delicious Treat Have Heart-Protective Effects? New Study Results May Surprise Cocoa is rich in flavanols – specialized polyphenols (plant compounds) with health benefits. Flavanols’ particular “superpowers” are their powerful antioxidative and anti-inflammatory effects, which can help scavenge destructive free radicals. And, as it turns out, cocoa contains more flavanols, ounce for ounce, than any other food on the planet. But can cocoa and cocoa-rich chocolate really help prevent heart disease? Peer-reviewed scientific research suggests that they can. In a randomized, placebo-controlled study conducted at the University of Birmingham and published three weeks ago in Nutrients, researchers gave a group of healthy young men a high-flavanol cocoa beverage 90 minutes before asking them to complete an eight-minute mental stress task. The team found that the cocoa drinks promoted better blood vessel function during mental stress – and could offer some protection against stress-related cardiac events such as heart attack and stroke. Lead author Dr. Catarina Rendeiro, a biologist with the University of Birmingham’s School of Sport, Exercise and Rehabilitation Sciences, reported, “Drinking flavanol-rich cocoa can be an effective dietary strategy to reduce temporary impairments in endothelial function following mental stress and also improve blood flow during stressful experiences.” Although the study involved healthy participants, it built upon earlier research showing that people at risk for heart disease have poorer vascular responses to acute stress. Stressed Out? Here Is How Cocoa Can Come to the Rescue But, how exactly did cocoa accomplish this? Scientists maintain that flavanols in cocoa improve the function of the epithelium, the fragile membrane of cells lining the heart and blood vessels. While mental stress can impair epithelial function, flavanols can help neutralize the harm. Researchers believe that cocoa flavanols can play an important role in reducing the odds of an array of serious diseases – including peripheral vascular disease, stroke, thrombosis, heart disease, diabetes, kidney failure, tumor growth, and even severe viral infectious diseases. (Quite an impressive résumé for an ordinary – but tasty – nutrient!) Earlier studies had shown that cocoa products containing between 30 to 1218 mg of flavanols can produce modest decreases in blood pressure. Researchers think this beneficial effect stems from the ability of flavanols to promote the production of beneficial blood pressure-lowering nitric oxide. As if this weren’t impressive enough, flavanols can reduce levels of unhealthy LDL cholesterol in the blood. They also have an anticoagulant, blood clot-discouraging effect similar to that of aspirin. Antioxidant and anti-inflammatory properties round out cocoa’s list of gifts to the heart – and allow them to cut the risk of heart attack and stroke. Cocoa Isn’t Only Good for Your Heart. Studies Find Unexpected Neuroprotective, Mood, and Metabolic Benefits Scientists have known for some time that flavanols can also improve brain function and blood flow while supporting the production of brain cells. In fact, studies performed over a decade ago revealed that high-flavanol cocoa supplementation for two weeks increased blood flow to the brain by up to 10 percent. This ability may allow flavanols in cocoa to reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease. In addition, cocoa-rich chocolate can lift mood, promote a feeling of well-being and even reduce symptoms of depression. Scientists believe that this may be due to the conversion of tryptophan in cocoa to serotonin, a neurotransmitter necessary for a stable mood. Chocolate also contains moderate amounts of caffeine, which can have mild energizing and mood-lifting effects. Somewhat surprisingly, there is evidence that dark chocolate (but not white chocolate or milk chocolate) can help fight obesity by reducing appetite and creating a feeling of fullness. While more study is needed, some research has shown that people who consumed chocolate more frequently had a lower BMI than people who seldom ate it. Of course, moderation should prevail. Despite its other health benefits, chocolate contains sugar and fat – and could contribute to weight gain and other health problems if eaten in excess. Not All Chocolate Is Created Equal. Here Is What Natural Health Experts Recommend For maximum health benefits, stick to dark chocolate that contains at least 70 percent cocoa. Seek out unprocessed cocoa and chocolate, as manufacturers sometimes add alkali solutions to give the product a more “mellow” flavor. Unfortunately, these alkali compounds have the effect of decreasing flavanol content by as much as 60 percent. Natural health experts recommend about 10 grams of high-flavanol dark chocolate, containing at least 200 mg of flavanols, a day. If you prefer cocoa, 2.5 grams of high-flavanol, non-alkalized cocoa powder a day provides the same benefits. You can use cocoa powder in smoothies, sprinkle it over oatmeal or fruit, or make hot cocoa by mixing it with non-dairy milk, such as almond milk, coconut milk, oat milk, or rice milk. Tip: if you don’t care for the taste of cocoa or chocolate, you can obtain flavanols from a wide variety of healthy foods. Apples, black grapes, blackberries, cherries, raspberries, and green tea are all good sources. When you nibble at a chocolate bar or sip a cup of steaming hot cocoa, you are not only uplifting your taste buds and your mood – but supporting the health of your body and your mind. It’s truly a win/win. Sources for this article include: ScienceDaily.com Healthline.com Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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8 Tips to Improve Gut Bacteria for Better Health

AHA Publisher — Thu, 18 Feb 2021 08:00:37 +0000

Dr. Don Colbert – Forty trillion. This is the number of bacteria in your body. Most are in your intestines. And, most are there to help you. How can you help them help you? It’s not hard. If you are intentional about eating real, whole, Keto Zone foods, avoiding substances that deplete them, and resupplying them with probiotics and fermented foods as needed, you can keep these 40 trillion going strong. Here are 8 tips to improve gut bacteria for better health on Keto Zone. 8 Tips to Improve Gut Bacteria for Better Health on Keto Zone 1. CONSUME A VARIETY OF FERMENTED FOODS Fermented foods are foods that contain, or are altered by microbes. Some foods contain live fermenting bacteria when you eat it. Others, like those foods that have been cooked or baked, no longer have the viable bacteria, but have been made healthier by the fermentation process. When food is fermenting, the bacteria or yeast in the food “eat” the sugars, converting them to organic acids or alcohol. Fermented foods that can improve your gut bacteria include: Plain yogurt Kimchi Sauerkraut Kefir Kombucha Tempeh Fermented vegetable powders, like Greens Supremefoods Living foods, like Living Chia with Probiotics Do they really help? Studies show that people who eat yogurt regularly have more lactobacilli (healthy bacteria) and less Enterobacteriaceae (inflammatory bacteria) in their intestines (1). Got milk problems? Other studies have shown that consuming probiotics like those in yogurt can reduce lactose intolerance symptoms and condition, especially when combined with B6 supplementation (2). 2. EAT YOUR VEGETABLES & OTHER PREBIOTIC FOODS We all know to “eat our vegetables,” but what about prebiotics? Probiotics are the healthy bacteria. Prebiotics are healthy bacteria’s food. The keep your gut bacteria healthy, you’ve got to feed them. Many foods like vegetables and seeds, which are high in fiber, are great prebiotic food. While these fibers cannot be digested and metabolized by the human body and used for energy, they can be used by your bacteria. Some high-fiber vegetables, nuts, seeds, and Keto Zone friendly fruits that feed your gut bacteria include: Raspberries Artichokes Asparagus Broccoli Chicory root and inulin (such as used in MCT Oil Powder) Greens Onions and garlic Leeks Raw Cacao Flax seeds and hemp heart seeds Almonds and pistachios Study after study has shown that a diet full of vegetables, nuts, seeds, and soluble fiber prevents the growth of harmful bacteria, increase healthy bacteria, reduce intestinal inflammation, and more (3, 4, 5). What’s more, prebiotics can fight disease and unhealthy conditions such as high insulin levels, high triglycerides, and cholesterol (6). 3. AVOID ASPARTAME, SACCHARIN, AND SUCRALOSE Man-made artificial sweeteners have been widely used in “diet foods.” Unfortunately, they can have negative effects on gut bacteria. Animal and humans studies have shown that aspartame, saccharin, sucralose, and other artificial sweeteners can impair gut bacteria (7). In fact, there is documentation of (8): Saccharin reducing healthy bacteria growth by 40% Sucralose decreasing bacteria by more than 2-fold Aspartame increasing the number of harmful bacteria by 10% If you use sugar substitutes, make sure they are natural ones like sugar alcohols: erythritol, xylitol, and others is safe, and do not seem to affect gut bacteria (8). 4. NEW BABY? BREASTFEED IF YOU’RE ABLE At the beginning of human life, an infant’s gut is continually developing microbiota. This bacteria flora is especially high in Bifidobacteria, which is important in the digestion of breast milk (9). Studies show that infants who are breastfed have more Bifidobacteria than those who are fed formula (10, 11). This difference may be linked to the lower rates of allergies and other digestion issues associated with breastfed infants (12). 5. EAT YOUR POLYPHENOLS Polyphenols are highly-beneficial nutrients found mostly in plant foods. They are often associated with disease prevention, reduced oxidation stress, and reduced inflammation (13). Somewhat like fibers, many polyphenols cannot be fully digested by humans, and make a great, nourishing meal for gut bacteria (13, 14). They can increase the colonies of good bacteria to help the body fight detrimental strains. Good sources of Keto Zone polyphenols include: Raw cacao Green tea Almonds Onions Blueberries Broccoli Leafy greens 6. ESPECIALLY IF YOU HAVE DIGESTION ISSUES, TAKE A PROBIOTIC SUPPLEMENT Probiotic supplements contain live, viable probiotic bacteria in pill or powder form. These supplements are especially beneficial to humans who have digestion issues, such as Irritable Bowel Syndrome, frequent loose stools, constipation, and more. Typically, probiotics supplements don’t provide a permanent cure to digestion issues, nor do they colonize in the gut permanently. However, both anecdotal reports and studies show they help acute digestion symptoms. They can also produce beneficial effects on the bacteria in the gut (15). Probiotic supplementation has been under scrutiny after a review found that they had little effect on the gut colonies of healthy people. However, this did not account for the digestion and health improvements we see in those with poor digestion and discomfort (16). There have also been studies that produce mixed results in improving microbiota as well as studies that show benefits (17, 18). 7. MINIMIZE USE AND CONSUMPTION OF ANTIBIOTICS In recent years, there has been a push to drastically reduce the use of antibiotics in humans and animals. Doctors have been urged to only prescribe antibiotics only when necessary, and with much less frequency than in previous decades. Why? The overuse of antibiotics is 1) hurting the gut by wiping out healthy bacteria, and 2) leading to antibiotic-resistant bacteria. According to the Centers for Disease Control and Prevention (CDC), while the prescriptions of antibiotics are decreasing, the number of unnecessary ones is still too high (19). What’s more, the World Health Organization is also working to reduce the antibiotics that humans consume. It is recommending that routine antibiotic use in animals is stopped and reserved only when the animal is sick (20). Then, the animal should be taken out of the milking schedule, for example, until the antibiotics have cleared its system. By reducing antibiotics in animals consumed by humans, fewer antibiotics can be transferred to the human body, less affect human digestion, and fewer bacteria become resistant to antibiotics. 8. DON’T ABUSE ALCOHOL Unfortunately, alcohol, especially in large quantities, can negatively affect the bacteria colonies in the gut. In fact, many people who abuse alcohol have impaired nutrient absorption, poor digestion, and discomfort. When used in moderation, bacteria colonies can remain healthy. But, overuse of alcohol can destroy them. Bottom Line Want to improve gut bacteria for better health? It’s simple! Do: Eat a variety of fermented foods, eat prebiotics, eat foods high in polyphenols, breastfeed if you’re able, and use probiotic supplements as needed. Don’t: Consume aspartame or saccharin, over-consume antibiotics, or abuse alcohol. Your gut bacteria is extremely important for many aspects of health. Luckily, can improve gut bacteria for better health on Keto Zone. More and more, science is proving that a healthy digestive system is the key to a healthy brain and body—and the power to keep your gut healthy lies directly with you! Get Dr. Colbert’s Healthy Gut Zone book today to help you understand the connection between your gut and your health. You will learn that whatever inflames your gut will eventually inflame your brain and the rest of your body. Making the right food choices will become the medicine in which you will walk and live in divine health. To read the original article click here. For more articles from Dr. Colbert click here.

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