soluble fiber Archives - Amazing Health Advances

Energizing Green High Fiber Smoothie

AHA Publisher — Wed, 11 May 2022 07:00:25 +0000

Dr. Don Colbert – Need more ways to get enough fiber in your diet? Need more energy? You’re not alone! Fortunately, these two health desires go hand-in-hand. In fact, when you include high fiber foods in your diet, you can improve digestion. Then, better digestion improves many aspects of life, including energy. Ready to start? Try our Energizing Green High Fiber Smoothie today! Energizing Green High Fiber Smoothie Ingredients 3/4 cup plain Greek yogurt or canned coconut milk 1 scoop Keto Zone® Fiber Zone 1 scoop Divine Health® Fermented Green Supremefood® 1 scoop Keto Zone® Hydrolyzed Collagen 1 tablespoon hemp heart seeds 1 stalk celery 1/2 cup strawberries (2-3 large) water and ice as needed for desired consistency Instructions Place all ingredients in a blender. Mix well. Make sure to add water as needed. Add ice to desired consistency. Drink immediately. Makes one serving. Nutrition info: 367 calories, 12 grams fat, 5 grams net carbs (29 grams carbohydrates, 24 grams fiber), 27 grams protein What Can You Get in a Smoothie? 2 Types of Fiber Our Energizing High-Fiber Green Smoothie contains fiber from Keto Zone® Fiber Zone and whole foods. This combination is great for digestive health. In fact, there are 2 primary fibers in the smoothie. INULIN Inulin is a prebiotic fiber. This means it feeds the healthy bacteria and cells in our digestive tracts. This is a good thing because gut bacteria need a healthy food source! Inulin is found in many plants, like chicory root. Interestingly, human digestive tracts can’t break down and digest it. Therefore, inulin is not a nutritive carbohydrate (one that provides calories). Instead, inulin is consumed by healthy bacteria and converted into a short-chain fatty acid that further nourishes colon cells (1). PSYLLIUM HUSK Psyllium husk is made of both soluble (70%) and insoluble fibers (30%). This means twice the benefits. Similar to inulin, the soluble fiber acts as a prebiotic, to feed and fortify healthy gut bacteria. The insoluble fiber passes through the digestive tract, mostly intact. It provides bulk and softness to stools, subtle laxative effects, and can improve digestive health, in addition to other benefits of fiber (2). Why Go High Fiber? Top 10 Health Benefits of Fiber 1. IMPROVED ENERGY & MOOD As described in detail in this post, you can improve the health of many body systems by improving the health of your digestive system. For one, when digestion is working well, your body delivers the nutrients it needs from foods to every system. This means better metabolism and better energy. Incredibly, the consumption of high fiber and the resulting improvement in digestion also affects mood and mental health. The Microbiota-Gut-Brain Axis (the communication between the bacteria and hormones in the gut and the brain) can trigger emotional shifts, mood changes, anxious and depressed moods, and mental impairments (3, 4, 5, 6). 2. GREAT BONE HEALTH Bone health depends on the efficient absorption of vitamins and minerals, including calcium, vitamin K2, vitamin D, and magnesium. Lab studies have found inulin improves the absorption of nutrients, resulting in improved bone density (7, 8). What’s more, studies of children (ages 9-13) have shown better calcium absorption and bone mineralization when taking inulin (9, 10). 3. WEIGHT LOSS AND NORMALIZED APPETITE For those looking to lose weight, inulin and psyllium husk are great choices. Multiple studies show that high fiber can reduce intake and promote healthy weight changes (11, 12). In fact, in one study the “inulin fiber group” lost 2 pounds while the control group gained one. While consuming 21 grams of inulin per day, the inulin group experienced lower hunger-hormone levels and increased fullness (13). 4. OPTIMAL BLOOD SUGARS AND IMPROVED DIABETES CONTROL For those with impaired blood glucose, several studies on inulin and psyllium husk suggest it may help optimize blood sugars (14, 15, 16, 17). How? First, as a fiber, it slows digestion to reduce blood sugar spikes. Second, it has been shown to actually decrease fat in the livers of people with impairments (18). Reducing liver fat can reduce insulin resistance and may help reverse blood sugar issues (19). What’s more, another study showed that 10 grams of inulin per day reduced fasting blood glucose by an average of 8.5% and hemoglobin A1C (HgbA1C) by an average of 10.5% (20). 5. GOOD PROBIOTIC COLONY HEALTH & REDUCED CONSTIPATION Healthy gut bacteria is essential for overall health. Both inulin and psyllium husk stimulate the growth of beneficial bacteria. When these bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune function benefits (21, 22). Inulin and psyllium husk also decrease constipation, hemorrhoids, and other digestion issues. Inulin relieves constipation with soluble fibers; psyllium does so with both soluble and insoluble fibers. For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (23). Psyllium husk softens stools and increases stool bulk to reduce constipation and hemorrhoids. 6. LESS DIETARY CARBOHYDRATES AS THICKENERS Inulin improves the texture of manufactured foods. You can use it in home cooking as well. Use inulin powder in low-carbohydrate recipes to thicken sauces, soups, condiments and more. Stir it into a warm liquid and continue stirring until slightly thickened. 7. HEALTHY TRIGLYCERIDE AND CHOLESTEROL LEVELS Psyllium husk and inulin are proven cholesterol reducers. One study concluded that 6 weeks of psyllium intake resulted in lower cholesterol in obese and overweight participants (24). What’s more, another study confirmed that 5 grams of psyllium three times daily for six weeks reduced triglycerides by 26%, compared to the placebo (25). 8. OPTIMAL BLOOD PRESSURE What about blood pressure? Studies have shown that high fiber and psyllium husk can support healthy blood pressure, too! In fact, one study showed a diet with an additional 12 grams of fiber from psyllium reduced systolic blood pressure by 5.9 mm mercury in 36 participants with high blood pressure (26). 9. MAY REDUCE INCIDENCE OF COLON CELL OVERGROWTH Studies have reported inulin as an agent that reduces colon cell overgrowth. A review of 12 animal studies found that 88% of the groups given inulin saw a reduction in pre-malignant colon growths (27). In terms of human studies, one promising experiment showed that inulin caused the colon environment to be less favorable for cell overgrowth (28). 10. LESS LOOSE STOOLS Since fiber promotes reduced constipation, it’s sort of a wonder it can also improve diarrhea! Digestion is about “balance.” With the right amount of fiber, you should experience regularity without constipation or diarrhea. How does it work? The fibers absorb water, thereby reducing diarrhea and increasing stool softness and bulk (29, 30). Support Digestion With Keto Zone There are many ways the Keto Zone supports digestive health. They include: Keto Zone® Fiber Zone. This proprietary fiber supplement powder is formulated with both psyllium husk and inulin to support health as described above. Dr. Colbert Beyond Biotics™ is an excellent probiotic supplement with 12 billion healthy probiotic bacteria units. These units have been proven to encourage optimal digestive health in just 4 weeks! In fact, Beyond Biotics™ contains 3 clinically studied and tested probiotic strains consisting of 12 billion bacteria, supporting the immune response and natural defenses. If you want to encourage great health throughout your body, this is a great supplement. Dr. Colbert’s Healthy Gut Zone Plan. It will teach you, step-by-step, how to improve your digestive health, support your entire body, and encourage better brain function, alertness and health starting today! Join Dr. Colbert in his challenge to prioritize your gut health. It can make all the difference to health! Dr. Colbert’s Beyond Keto program combines Keto Zone and Mediterranean foods to support gut health! In fact, studies have found the Mediterranean diet specifically improves gut microbiota and its associated metabolism functions (31). Get started with Dr. Colbert’s Beyond Keto today and encourage digestive and whole-body health! Bottom Line Fiber is a great nutrient for whole body health. Keto Zone® Fiber Zone provides 2 effective types of fiber to support your body. Try our Energizing Green High Fiber Smoothie today and flood your body with nutrients that encourage all 10 fiber benefits! To read the original article click here.

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Brand-New Research Suggests High-Fiber Foods Reduce Dementia Risk

AHA Publisher — Wed, 06 Apr 2022 07:00:45 +0000

Lori Alton via NaturalHealth365 – With its disabling loss of cognition, judgment, and memory, dementia is a truly devastating condition. And it is becoming more widespread. Alzheimer’s disease – the most common cause of dementia among older adults – is currently affecting over 6.2 million Americans. Experts predict that the incidence will double by the year 2050. Many scientists believe they are getting closer to unlocking the mystery of why dementia occurs – and what can be done to help prevent it. In a new Japanese study, researchers found that the risk of dementia may be lowered with a simple intervention (one that natural health experts have been advising all along!) – a high-fiber diet. Let’s look at some of the ways in which a plant-based, high-fiber diet may help promote healthy cognition and reduce the risk of dementia in aging adults. Decades-Long Research on the Effects of a High-Fiber Diet Yields Good News Regarding Dementia Risk In a study published last month in Nutritional Neuroscience, researchers asked over 3,500 participants aged 40 to 64 years to complete surveys that reflected their dietary intake going back 15 years. The participants were then followed up for an additional 20 years. This extensive but simple research technique revealed a clear-cut result: the scientists found that people who ate the highest amount of fiber had the lowest risk of dementia. While the two types of dietary fiber – soluble and insoluble fiber – are both crucial to health, the team reported that soluble fiber from oats and legumes was more effective at lowering dementia risk. Researchers speculated that soluble fiber regulates gut bacteria, thereby helping to decrease the neuroinflammation that triggers dementia. High-fiber diets also may help decrease body weight, reduce blood pressure, lower cholesterol, and improve blood sugar control. In addition to lowering risk factors for heart disease, these changes may cut dementia risk even further. Additional Research Shows That High-Fiber Diets Reduce Production of Inflammatory Molecules This new study is not the only research showing that a high-fiber diet can benefit the brain. Another recent study published in Frontiers in Immunology suggested that eating high-fiber foods might help delay brain aging by spurring butyrate production (a short-chain fatty acid shown in animal studies) to improve memory and reduce inflammation. Fiber-rich diets also appear to cut the expression of interleukin, an inflammatory cytokine produced in the body. In addition, fiber provides fuel for beneficial gut bacteria, which researchers say can strongly influence cognition and mood. But, that isn’t all. A 2021 review published in Antioxidants showed that plant foods are associated with “significant beneficial effects on cognitive function.” The improvements occurred “across the board” in young and elderly participants alike – and benefited them regardless of cognitive status. In other words, those who were cognitively “normal,” those who had mild cognitive impairment, and those with severe dementia all received benefits from the plant-based diet – a very encouraging result. What Are the Top Fiber-Rich Foods for Cognitive Health? Green leafy vegetables – like romaine, spinach, and dandelion greens – and cruciferous vegetables, like Brussels sprouts, bok choy, broccoli, and cauliflower, appear to “rule the roost” when it comes to cognitive benefits. Dandelion greens, in particular, receive high marks for their sky-high levels of fiber, vitamin C, and vitamin A. Cruciferous vegetables contain potent anti-inflammatory compounds known as isothiocyanate. In addition, these high-fiber vegetables are all rich in folate (or vitamin B9), which can reduce levels of homocysteine, an inflammatory chemical linked with heart disease. Close behind veggies in the ability to promote cognitive health are berries. Blueberries, in particular, contain purple/blue plant pigments called anthocyanins, which have been associated with cognitive benefits. In a study published in the Journal of Agriculture and Food Chemistry, supplementation with wild blueberry juice improved memory in older adults. As for ruby-red strawberries, these feature a compound known as fisetin, which has been linked with improvements in memory and cognition. One influential study found that subjects who ate larger amounts of strawberries were less likely to develop Alzheimer’s disease than those who didn’t indulge in berries! Blackberries, raspberries, and mulberries are also good choices for promoting cognitive health. Other foods believed to promote healthy brain function include nuts, oats, beans, olive oil, avocados, cold-water fatty fish, poultry, and green tea. Slow Down Cognitive Decline With Proper Nutrition and Wise Lifestyle Choices Although no diet can reverse advanced dementia, many natural health experts believe that proper nutrition has the potential to slow the early stages of cognitive decline and dementia. When it comes to specific diets to combat the onset of dementia, many natural health experts advise the MIND diet, short for the Mediterranean-DASH Intervention for Neurodegenerative Disease. This healthy way of eating combines aspects of the heart-healthy Mediterranean diet with those of the DASH (Dietary Approaches to Stop Hypertension) diet. Note: Whether it’s lurking in condiments such as ketchup or hiding in plain sight on powdered doughnuts, refined sugar is truly “bad news” for cognitive health. (Likewise for fried and processed foods, which may contain harmful trans fats). Excessive sodium (salt) intake can also threaten cognitive health. Opt instead for lemon, black pepper, and spices like basil and rosemary. By the way, the Academy of Nutrition and Dietetics advises that adults get 25 to 38 grams of fiber a day, with 21 to 30 grams recommended for people over 50. But experts say that only a meager 5 percent of Americans meet the daily adequate dietary intake level for fiber. This is unfortunate – because when it comes to maintaining health, multiple studies have confirmed the superiority of a plant-based, high-fiber diet over the conventional Standard American Diet (aptly abbreviated as S.A.D.!) Maybe it’s time to consider phasing out the SAD-ness – and incorporating more plant-based foods into your meals. Your body – and your mind! – will thank you. Sources for this article include: ScienceDaily.com PrimeHealthDenver.com MDPI.com NIH.gov NIH.gov MedicalNewsToday.com CDC.gov To read the original article click here.

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4 UNEXPECTED Benefits of Eating Carrots

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

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

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Want to Age Gracefully? Eat Plenty of This Substance to Slow Down the Aging Process

AHA Publisher — Fri, 26 Mar 2021 07:00:05 +0000

Sara Middleton via NaturalHealth365 – Most people probably don’t think of anti-aging when they hear the word fiber (although bowel regularity certainly may come to mind). But it turns out that one of the key benefits of fiber is helping people maintain healthier, more youthful bodies throughout their lifespan. What is fiber, you might ask? Fiber (including soluble and insoluble) is a type of plant material that can’t be broken down by enzymes in the digestive tract. It’s also one of those nutrients that’s best consumed from the food you eat rather than from added supplements (for reasons we’ll get into later). And research involving over 1,600 healthy adults suggests that it’s also a key player in aging gracefully. The Most Underrated Anti-Aging Nutrient Helps Prevent Cancer, Heart Disease, Type 2 Diabetes, and Other Age-Related Chronic Diseases In 2016, a team of researchers from the Westmead Institute for Medical Research in Australia published the results of their 10-year study involving over 1,600 healthy adults. They poured over the participants’ health and lifestyle habits and found that those adults who consumed the greatest amount of dietary fiber — about 29 grams per day — were the most likely to have enjoyed “successful aging,” which the researchers defined as being free of cancer, diabetes, and heart disease and having good physical and cognitive health. The study was published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences. Fiber has also been shown to protect against inflammation and immune dysfunction, likely thanks to its ability to support the growth of healthy gut bacteria, as well as reduce the risk of high cholesterol, metabolic dysfunction, osteoarthritis, and obesity – the last of which has been shown to accelerate the aging process. Given how beneficial fiber is, it’s tempting to assume we all should be taking fiber supplements – or at least eating lots of food that has been fortified with added fiber. (In packaged foods, added fiber includes beta-glucan, cellulose, chicory root, inulin, pectin, psyllium, and xanthan gum.) But while Mayo Clinic notes that it’s likely not harmful to consume fiber supplements, most experts recommend that you should prioritize eating foods that are naturally rich in fiber, including (organic) whole grains, legumes, fruits and vegetables. That’s because these natural fiber sources also tend to be higher in other nutrients including vitamins and minerals, whereas processed foods made with added fiber are often far less nutrient-dense yet higher in calories. How Much Fiber Is Enough Fiber? Here’s Your Recommended Daily Intake, According to Experts The typical American consumes about 10 to 15 grams of fiber per day – not enough, according to the USDA. The general rule is to aim for about double that, or anywhere from 25 to 30 grams of fiber per day. Ideally, your fiber should come from food – not supplements. Per serving size, fruits and veggies that boast the most amount of fiber include avocados, raspberries, oranges, apples, blueberries, pears, strawberries, carrots, sweet potatoes, cauliflower, and squash. Legumes, including black beans and lentils, are great options. And as for whole grains, look for things like quinoa, wild rice and millet. Sources for this article include: Consumerreports.org UCSFhealth.org Mayoclinic.org Heart.org Sciencedaily.com Academic.oup.com Sciencedaily.com NIH.gov Harvard.edu To read the original article click here. For more articles from NaturalHealth365 click here.

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BETTER than Laxatives: The “King of Fruit” Helps to Relieve Constipation and Greatly Improve Your Health

AHA Publisher — Mon, 08 Feb 2021 08:00:11 +0000

Lori Alton via NaturalHealth365 – When it comes to regularity, almost everybody needs a little help “moving things along” at one time or another. But for millions of Americans, the problem is not just an occasional “glitch” in routine but a frequent occurrence. According to a recent review published in Gastroenterology, 16 percent of Americans suffer from chronic constipation – with the odds rising to 33 percent for those over 60. Luckily, recent research shows that this unpleasant problem may have a pleasant solution. Multiple studies have supported the digestive benefits of mangos, including their ability to ease constipation significantly. In addition, this sweet, colorful tropical fruit fights disease and improves health in surprising ways. Warning: Constipation Can Have MULTIPLE Causes and Potentially Lethal Consequences Constipation is defined as infrequent bowel movements – typically characterized as less than three a week – accompanied by straining. Constipation is considered chronic when symptoms persist for three months. Causes can include insufficient dietary fiber, dehydration, and the use of certain medications, particularly opioids. Although the majority of cases of constipation are merely uncomfortable, the condition can, in many cases, be dangerous and even sometimes fatal. Complications can include anal fissures, fecal impactions, and even a perforated colon, which can inject bacteria into the bloodstream. As the Mayo Clinic notes, any unexplained or persistent changes in bowel habits call for a visit to your doctor. Peer-Reviewed Research Shows Common Fruit Outperforms Commercial Laxatives in Easing Constipation In a clinical study conducted by researchers at Texas A and M University and published in Molecular Nutrition and Food Research, adults with chronic constipation were given 300 mg (about two cups) of fresh mango daily. The researchers noted that mangoes “significantly improved” the frequency of bowel movements – and were more effective than a supplement that contained an equivalent amount of powdered soluble fiber. The mango consumption also lowered levels of markers of intestinal inflammation – something that pharmaceutical laxatives can’t accomplish. One of the study’s co-authors credited bioactive polyphenols in mangoes with the beneficial effects. The team also observed that daily mango consumption altered and improved the makeup of the microbiome (the all-important community of beneficial bacteria living in the digestive tract). Researchers have learned that the microbiome is strongly linked with immune system health – and that disruptions in its bacterial composition (a condition known as dysbiosis) have been linked with serious diseases, including autoimmune conditions, autism, atherosclerosis, and obesity. Mangoes may also ease constipation with their healthy amounts of dietary fiber and their content of amylases – digestive enzymes that help break down complex carbohydrates. More Good News: The “Super-Antioxidant” in Mangoes Fights Heart Disease and Cancer The mango, botanically known as Mangifera indica, has been referred to by aficionados as “the king of fruits.” Mangoes earn this royal title with their treasure trove of antioxidant polyphenols, or beneficial plant-based chemicals. These include anthocyanins and carotenoids (a group of plant pigments), along with antioxidant and anti-inflammatory flavonoids such as quercetin, kaempferol, and gallic and ellagic acids. These antioxidant “good actors” scavenge the harmful free radicals that would otherwise trigger oxidative stress, along with potentially cancer-causing mutations in DNA. But the mango has one more health-preserving trick up its sleeve: a potent compound known as mangiferin. Mangiferin, classified as a “super-antioxidant,” is believed to be more powerful than vitamin C – a major antioxidant in its own right. Researchers say mangiferin is also antiviral, anti-allergenic, anti-inflammatory, analgesic, and immune system-boosting – in other words, it contains a whole pharmacy of disease-fighting effects. In research published in Comprehensive Reviews in Food Science and Food Safety, the investigators credited mangiferin with the potential to fight atherosclerosis, heart disease, and cancer. In animal studies, mangiferin inhibited angiogenesis – the ability of tumors to grow new blood vessels – and slowed tumor growth. These Beneficial Compounds in Mangoes Protect Your Eyesight and Reduce Macular Degeneration The U.S. Centers for Disease Control and Prevention (CDC) reports that close to 2 million Americans over 40 suffer from age-related macular degeneration (ARMD) – the leading cause of vision loss in older adults. But another of the impressive benefits of mangoes is that they may help prevent it. The brilliant yellow of the mango’s pulp is a testament to the presence of lutein and zeaxanthin, a pair of carotenoids (antioxidant plant pigments) found in orange and yellow foods such as corn, pumpkin, and squash. Lutein and zeaxanthin in mangoes help protect the retina, particularly the macula – the part that converts light into brain signals. In addition to scavenging harmful free radicals, lutein and zeaxanthin absorb excess ultraviolet light and “blue” light from TVs and computer screens, thereby warding off ARMD. In one study, people with the highest levels of these carotenoids had a 41 percent lower risk of developing macular degeneration. There Is Even More Good News! “King of Fruit” Is Loaded With an Abundance of Life-Giving Vitamins, Nutrients, and Minerals At a modest 99 calories a cup, mangos are a nutritional bargain. Each fruit contains over 2.5 grams of dietary fiber, along with 67 percent of the recommended daily amount of immune system-boosting vitamin C. Mangoes also contain the essential minerals magnesium and potassium, which help regulate heartbeat and blood pressure. Many of the antioxidants in mangoes function synergistically, meaning each work together to enhance the effect of the others. Many researchers believe that taking nutrients that have been isolated from mangoes is not as effective or healthful as simply eating these succulent fruits. You can access the benefits of mangoes by adding them to smoothies, tossing them into salads, using them in marinades and jams, or eating them as a snack out of hand. Because mangoes are high in natural sugars, nutritionists advise moderation – with about two cups a day (or two smallish mangos) as the upper limit. Of course, check first with your integrative doctor before addressing constipation with mangoes. Just remember: when it comes to constipation, you don’t have to take it sitting down (metaphorically speaking, of course.) Delicious mangoes pack a nutritional wallop of polyphenols and fiber that can help ease this uncomfortable problem naturally, safely, and effectively. Sources for this article include: Healthline.com MayoClinic.org NIH.gov NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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