What Nutrients Are You Actually Getting Out Of Your Thanksgiving Dinner?

Thanksgiving is a day set aside to celebrate all the bounty we have in life. Many have the tradition of sharing what they are most grateful for. Some are grateful for their families, some for their careers, and other for their dog. By the end of it, everyone is just thankful to finally dig into their food.

One aspect of life people often forget to be thankful for is their health. Good health is often taken for granted until illness inevitably comes. Whether the illness is a cold or cancer, it is something to avoid. This makes good health a thing always to be thankful for.

As you prepare for Thanksgiving, be conscious of your health. Many people are deficient in essential vitamins and minerals. Two big ways deficiencies occur is through lack of exposure to nutrients and lack of absorption.

On Thanksgiving there is so much food that exposure most likely isn’t the problem. But your body still may not be absorbing it well. Nutrients from food does tend to be more absorbable, but you can increase the absorption by being aware of what vitamins and minerals aid in absorption.

Most vitamins and minerals have a complimentary nutrient that increases their absorption.

We have compiled some of the key nutrients you will get from turkey, stuffing, and yams and what their complementary nutrient is.

Turkey

Turkey* provides iron, potassium, phosphorus, and B vitamins.

When eating turkey, be sure to include vitamin C, magnesium, vitamin D, and other B vitamins.

Another important aspect of food is to monitor how much of the three macros you are consuming. Turkey primarily provides protein. Protein is necessary for muscle development and strength. Keep in mind that you need fat and some carbohydrates as well.

Stuffing

Stuffing consists of many elements, primarily carbs. In fact, many types of stuffing are about 50% carbs. Some also can have a good amount of fat, which is the best of all the macros.

The main nutrients stuffings offer are selenium, sodium, vitamin K, and folate. To increase the absorption of these nutrients, include vitamin E, potassium, vitamin A, and vitamin B in your meal.

Yams or Mashed Potatoes

Whether you prefer yams or mashed potatoes, both are starchy vegetables, so they offer mostly the same nutrients. Some primary vitamins and minerals in yams* are vitamin c, potassium, and B vitamins.

The minerals that increase their absorption are iron, magnesium, and other B vitamins.

All starchy vegetables are mainly carbohydrates.

How to get Complimentary Vitamins and Minerals

These foods tend to be the main components of a Thanksgiving feast. The vitamins and minerals that will increase the absorption of these foods’ key nutrients could be included in other foods in the meal. But whether you intentionally include foods with those nutrients, you will not know if the other foods have the nutrients you need without a little research.

An alternative is to use supplements. They can easily be taken before or after a meal to increase the absorption of the vitamins and minerals in the meal.

*This nutrient list does not include spices or sauces that may be served with the turkey and yams.

References

Appleby, M. (2018, June 11). How to Counteract Too Much Salt Intake. Retrieved November 14, 2018, from https://healthyeating.sfgate.com/counteract-much-salt-intake-3368.html

Boyers, L. (2018, June 11). Benefits of Vitamin E & Selenium. Retrieved from https://healthyeating.sfgate.com/benefits-vitamin-e-selenium-3790.html

Cadman, B. (2017, December 23). Vitamin K deficiency: Causes and symptoms. Retrieved November 14, 2018, from https://www.medicalnewstoday.com/articles/320394.php

Cafasso, J. (2016, July 26). Folate Deficiency: Causes, Symptoms, and Diagnosis. Retrieved November 14, 2018, from https://www.healthline.com/health/folate-deficiency

Cespedes, A. (2017, October 03). What Helps a Body Absorb Potassium? Retrieved November 14, 2018, from https://www.livestrong.com/article/496015-what-helps-a-body-absorb-potassium/

Dr. Mercola. (2016, November 11). What Are Yams Good For? Retrieved November 14, 2018, from https://foodfacts.mercola.com/yam.html

SELFNutritionData. (n.d.). Bread stuffing, bread, dry mix, prepared Nutrition Facts & Calories. Retrieved November 14, 2018, from https://nutritiondata.self.com/facts/baked-products/4883/2

Tan, V., RD, PhD. (2017, June 03). How to Increase the Absorption of Iron From Foods. Retrieved November 14, 2018, from https://www.healthline.com/nutrition/increase-iron-absorption

University of Illinois Extension. (n.d.). Nutrition. Retrieved November 14, 2018, from http://extension.illinois.edu/turkey/nutrition.cfm

Men: Increase Your Testosterone with these 8 Natural Remedies

Testosterone is viewed as the epitome of manliness. Testosterone plays a role in fat storage, red blood cell production, sexual and physical health, muscle mass, and is the hormone that sparks puberty for men.

Testosterone levels peak in early adulthood but begin to naturally drop after men hit age 30. A drastic drop in testosterone levels can lead to low testosterone (Low T). The effects of Low T can include:

• Increase body fat
• Trouble sleeping
• Loss of body hair
• Difficulty achieving an erection
• Fatigue
• Depression

Luckily, there are many natural remedies offered in food and supplements that can help raise testosterone levels and sperm count. Most of these remedies will not increase testosterone levels for men with healthy levels of the hormone.

D-Aspartic Acid

D-Aspartic Acid is an amino acid. One of its functions that affects testosterone is improving the luteinizing hormone. The luteinizing hormone creates Leydig cells in the testes which produce testosterone.

Several tests have shown D-Aspartic Acid’s acids positive effect on testosterone levels. One test was performed for 12 days. The study showed an increase in luteinize hormone and testosterone production and transportation.

Vitamin D

A few studies have shown a correlation between vitamin D levels and testosterone levels.

Many today do not get enough vitamin D because they are not getting enough exposure to sunlight. Getting more vitamin D by being outside or taking supplements with calcium will help increase low testosterone levels.

Tribulus Terristris

Most of the studies done with Tribulus Terristris have been animal studies. But they have shown improved sex drive and testosterone levels.

One of the few human studies was performed with men with erectile dysfunction. After the trial, many of the subjects reported better sexual health. Testosterone levels improved by 16%.

Ginger

Like Tribulus Terristris, studies about ginger’s effect on testosterone levels has mostly been performed on animals. Those tests showed improved testosterone levels and sexual function. The tests also showed an increase in the luteinize hormone.

In a human study performed with infertile men, 3 months of taking ginger showed a 17% increase in testosterone levels and luteinize hormone levels doubled. The study also showed a 16% increase in sperm count.

Fenugreek

Fenugreek is an herb-based booster that acts differently than previously remedies. Instead of directly affecting testosterone production, fenugreek may reduce the enzyme that converts testosterone to estrogen.

A study done with fenugreek to specifically test sexual function showed many benefits. The test showed that 81% of the study group had increased libido and energy levels. 66% improved in sexual performance.

Ashwagandha

Ashwagandha is an herb from ancient Indian medicine that was primarily used to reduce stress and anxiety. But ashwagandha showed at least some effect on testosterone levels.

A study done with infertile men for 3 months resulted in a 10%-22% increase in testosterone levels and 14% of participants became pregnant.

DHEA

Unlike all the other remedies on this list, dehydroepiandrosterone (DHEA) is a naturally occurring hormone in the body. This hormone plays a role in boosting testosterone levels and controlling estrogen levels.

DHEA supplements are the most popular testosterone boosters. As a result, the research done to establish DHEA’s relationship to testosterone levels have been extensive. But the benefits to testosterone levels are still not confirmed. The results are varied and inconsistent.

Zinc

Like vitamin D, zinc levels have been closely associated with testosterone levels. In fact, many studies have shown zinc benefits sexual health in many ways. Zinc has been shown to raise testosterone levels for those with Low T, raise testosterone levels and sperm count in infertile men, and reduce testosterone level decline during hard work out periods.

Testosterone levels have been shown to lower when zinc levels are lowered.

Many doctors will recommend zinc increase before the other remedies.

Other testosterone boosters include Malaysian Ginseng, Yohimbe, Pine Bark Extract, L-Arginine, garlic, Basella Alba, Chrysin, Saw Palmetto, and others. These other boosters will often be found in supplements to aid the 8 more powerful boosters.

Recommended Product:

XeraTest Hormonal Support for Men

References

Dr. Mercola. (2012, July 27). 9 Ways to Naturally Increase Testosterone Levels. Retrieved November 8, 2018, from https://fitness.mercola.com/sites/fitness/archive/2012/07/27/increase-testosterone-levels.aspx

Holland, K., & Nall, R. (2017, April 12). Herbs, Vitamins, and Supplements for Testosterone. Retrieved November 8, 2018, from https://www.healthline.com/health/herbs-vitamins-supplements-testosterone-levels-balance

Mawer, R. (2016, September 02). The 8 Best Supplements to Boost Testosterone Levels. Retrieved November 8, 2018, from https://www.healthline.com/nutrition/best-testosterone-booster-supplements

Metcalf, E., MPH. (n.d.). Can You Boost Low Testosterone Naturally? Retrieved November 8, 2018, from https://www.webmd.com/men/features/can-you-boost-testosterone-naturally#1

Supplement Absorption: Pills Vs. Powder

Getting the amount of vitamins we need can be difficult. The best way to get vitamins is through food, but sometimes that isn’t enough. That is why supplements were made. Supplements make it easier to get the vitamins and minerals we need.

There are many kinds of supplements to choose from. There’s capsules, tablets, softgels, powders and more.

The most common question asked about supplements is how quickly the nutrients are absorbed. Some supplements allow for faster absorption, while others absorb slower. No studies have shown a significant benefit to either method.

The question we should really be asking ourselves is how much of a specific vitamin or mineral you need rather than how quickly the nutrient is absorbed.

Types of Vitamins

There are two types of vitamins: water soluble and fat soluble.

Water soluble vitamins are nutrients that are absorbed quickly. They are used immediately and not stored in the body. As a result, they need to be replenished often. Some water soluble vitamins are vitamin C and B.

Fat soluble vitamins are stored in your fat, so they are used when needed. They all have important roles and functions in maintain your health. They are more easily absorbed when eaten with fatty foods such as nuts and avocados. Fat soluble vitamins include vitamin A, D, E, and K.

Which Supplement

It is important to know the difference between the two types of vitamins so you can make a better decision about what type of supplement you need.

Tablets & Pills

You will generally get enough fat soluble vitamins through food, as long as you have a balanced diet. But if you do need supplements, take the vitamins with fatty foods.

Also, you most likely do not need as much of the fat soluble vitamins, so tablets, pills, or capsules are the best supplement options. All these options have delayed releases. This delayed release will discharge the nutrients slowly allowing the body to absorb more. It usually takes 20 to 30 minutes for the nutrients in these forms to be absorbed because of the dissolvable coverings.

The body can only absorb so much nutrients at a time. Any excess will be excreted. Supplements are often expensive, so choosing the best option for how much nutrients your body can absorb will get you the most bang for your buck.

Powders

You may be more deficient in water soluble vitamins compared to fat soluble vitamins. The best supplement option for water soluble nutrients is powders. Powders allow you to take a large amount of nutrients at one time.

Since there is no protective outer layer like there are for tablets, powders can be absorbed immediately. You may still excrete much of the nutrients, but if you are depleted or if your body needs the nutrients immediately, you should be able to absorb more.

Another benefit of powder is you can mix it into a smoothie, or other tasty liquid, so it is easier to take. Also, if you prefer powder supplements for fat soluble vitamins you can measure out the amount of powder you need so you do not take more than necessary.  So, if you hate taking pills, powder might be the way to go.

Proper Nutritional Pairing

Also, when choosing a supplement, make sure you find one that will allow for optimal absorption. Vitamins and minerals often have complimentary nutrients that allow for better absorption. For example, vitamin D is better absorbed with calcium. For the specific vitamin or mineral you may need, make sure the complementary nutrient is in the supplement.

Basically, there is little difference between the various kinds of supplements. Your body can only absorb a certain amount of nutrients at a time, so choose the type of supplement that will provide the closest amount of nutrients to your absorption level.

References

Academy. (2018, September 10). Are Capsules or Powders Better to Supplement With? Retrieved November 1, 2018, from https://www.onnit.com/academy/are-capsules-or-powders-better-to-supplement-with/

Artman, E. (2016, December 12). Nutritional Supplements – Which Form Is Better? Retrieved November 1, 2018, from http://www.drrathresearch.org/latest-news/item/88-tablets-vs-capsules

Niedzwiecki, A., Dr. (n.d.). Forms of Supplements. Retrieved November 1, 2018, from https://shop.drrath.com/pages/tablets-vs-capsules

NOW Health Group. (2018, May 10). The Tablet Vs. Capsule Controversy: Which Is Better? Retrieved November 1, 2018, from https://www.nowfoods.com/now/nowledge/tablet-vs-capsule-controversy-which-better

Steelsmith, L., Dr. (2016, December 03). Figuring Out Supplement Forms: Which Are Best to Take? Retrieved November 1, 2018, from https://www.vitacost.com/blog/vitamins-supplements/supplements/figuring-out-supplement-forms-which-are-best-to-take.html

Stowell, A. (2014, July 28). Your Body Won’t Absorb Vitamin Supplements The Way You Think. Here’s Why. Retrieved November 1, 2018, from https://inspiyr.com/help-body-absorb-vitamins/

The EFA Superfood You’ve Never Heard Of: Evening Primrose Oil

Evening Primrose Oil (EPO) is oil from the seed of the primrose plant. The name of the plant is derived from the fact that the yellow flower only blooms during the evening.

EPO, which is native to North America, has traditionally been used by the Native Americans to treat bruises, digestive problems, and hemorrhoids. Now, EPO is used to naturally treat many health problems, including:

• Eczema
• ADHA
• Obesity
• Nerve damage from diabetes
• Osteoporosis
• Acne
• Premenstrual Syndrome
• Hot flashes
• High blood pressure

The suspected reason many believe EPO is effective is because it contains gamma-linolenic acid (GLA). GLA is an omega-6 fatty acid. This specific type of omega-6 is necessary for brain function, hair, reproductive, bone, and skin health.

GLA keeps skin smooth as well as improves the function and structure of skin. It keeps the skin moist and firm.

But one of the biggest roles of GLA on skin health is that it can potentially reduce inflammation. Reducing inflammation on the skin helps in several ways. Inflammation reduction can reduce acne.

Another benefit of EPO is the side effects are mild and minimal.  Side effects might include:

• Abdominal pain
• Soft stools
• Upset stomach

One of the surprising benefits of EPO is women’s health. Several studies have shown EPO has eased premenstrual syndrome (PMS), breast pain during periods, and hot flashes during menopause. EPO can help these issues because of its anti-inflammatory properties and because GLA can convert into prostaglandin. Prostaglandin can often trigger PMS and breast pain.

Overall, Evening Primrose Oil seems to be a great natural remedy, especially for skin conditions and women’s health. However, the benefits have not been proven yet, though several studies have shown benefits.

Recommended Product:

Ultimate Multi Efa 90ct

References

McDermott, A. (2017, July 16). 10 Benefits of Evening Primrose Oil and How to Use It. Retrieved October 24, 2018, from https://www.healthline.com/health/evening-primrose-oil

National Center for Complementary and Integrative Health. (2016, November 30). Evening Primrose Oil. Retrieved October 24, 2018, from https://nccih.nih.gov/health/eveningprimrose

WebMD. (n.d.). Evening Primrose Oil: Uses, Side Effects, Interactions, Dosage, and Warning. Retrieved October 24, 2018, from https://www.webmd.com/vitamins/ai/ingredientmono-1006/evening-primrose-oil

Wong, C., ND. (2018, June 12). Health Benefits of Evening Primrose Oil. Retrieved October 24, 2018, from https://www.verywellhealth.com/the-benefits-of-evening-primrose-oil-89561

3 Nutrients to Help Bolster your Immune & Bone Support!

As we get older, we need all the help we can get to keep our body running well. Our skeletal and immune systems steadily weaken with each passing year. Basically, aging’s a jerk!

Luckily, there are natural ways to boost our health. These natural ways are vitamins and minerals. Most of these need to be introduced to the body because the body does not produce them naturally. They can be introduced through food or supplements.

Food & supplements are great ways to get vitamins and minerals. Generally, both will have other elements that help the body absorb the nutrients. Sometimes nutrients from food is not absorbed as well, that is why supplements were created. Supplements are designed to have elements that increase nutrient absorption.

Vitamin D3

All forms of vitamin D help the body absorb calcium and phosphorous, which are necessary for bone health and strength. In fact, low vitamin D levels in the body can lead to weak bones and dental issues. It can even lead to osteoporosis!

Although all forms of vitamin D help the body in similar ways, vitamin D3 is closest to the vitamin D the body produces from exposure to the sun. This form is known to help improve mood and ease depression.

One of the best thing’s vitamin D3 does is it influences when genes turn on and off. In fact, high levels of vitamin D3 seem to correlate with low cancer cell activation. But be careful, getting too much vitamin D3 from the sun can lead to skin cancer. Basically, sun burns tend to nullify the effects of vitamin D3.

Vitamin D3 is also shown to help fight infection. It aids the body’s immune system to fight illness.

Vitamin K

Like, vitamin D3 vitamin K is shown to benefit bone and immune health and function.

There are various forms of vitamin K. The two most common forms are K1 and K2.

K1 is found mostly in leafy plant foods, so it is easy to get. However, K1 is poorly absorbed by the body. It is estimated that less than 10% is absorbed. What K1 is absorbed is taken to and used by the liver.

K2 is primarily found in fermented foods and animal products. The body can produce K2 through gut bacteria. K2 is absorbed much better than K1 because K2 is often found in fatty food, which is generally better absorbed than other macros. K2 tends to have a longer chemical structure, so it stays in the bloodstream longer thus reaching more parts of the body.

Both forms of vitamin K activate proteins that play an important part in blood clotting, heart health, and bone health.

Vitamin K keeps the blood clotting which is good for cuts. Without the clotting of blood, little cuts would just bleed and bleed and bleed. If you are on blood thinner, monitor your vitamin K intake so it does not counteract your medication.

With heart health, vitamin K activates a protein that helps prevent calcium deposits in your arteries. Anything that can help clear arteries prevents heart disease and other heart related issues.

As far as bone health, vitamin K activates a protein that bones need for growth and development.

Calcium from Seaweed

As pretty much everyone knows, calcium is beneficial to bone health. But what many don’t know is calcium is used for many other important body functions. Calcium helps circulate blood, move muscles, and release hormones.

Calcium is a mineral that the body does not produce, so we need as much as we can from high calcium foods and supplements.

As we age, our bone density decreases every year, so calcium is very important for keeping the skeletal system strong.

One surprising way to get calcium is from seaweed.

Many argue about seaweed’s calcium benefit. On the one side, seaweed advocates claim seaweed is a good source of calcium because it is plant based which means better absorption. On the other side, many say there is not enough evidence to support seaweed’s calcium benefit.

But calcium is calcium isn’t it. If seaweed has some calcium, it is a source of the mineral.

All these vitamins and minerals can greatly increase bone and immune health and function. Again, if you are on blood thinner, carefully monitor your intake of vitamin K.

Recommended Product:

Ultimate Vitamin D3 60ct

References

AlgaeCal. (2018, April 30). Algae Calcium – Benefits of Algae Calcium in Your Diet. Retrieved October 18, 2018, from https://www.algaecal.com/algaecal-ingredients/algae-calcium/

Aranow, C., MD. (2011, August). Vitamin D and the Immune System. Retrieved October 18, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/#idm139736635418144title

Berkeley Wellness. (2016, January 22). Are Calcium Supplements from Algae Better? Retrieved October 18, 2018, from http://www.berkeleywellness.com/supplements/minerals/article/are-calcium-supplements-algae-better

Butler, N., Rd, LD. (2016, May 16). 8 Fast Facts About Calcium. Retrieved October 18, 2018, from https://www.healthline.com/health/8-fast-facts-about-calcium

Drugs.com. (n.d.). Cholecalciferol Uses, Side Effects & Warnings. Retrieved October 18, 2018, from https://www.drugs.com/mtm/cholecalciferol.html

Leech, J. (2018, September 18). Vitamin K2: Everything You Need to Know. Retrieved October 18, 2018, from https://www.healthline.com/nutrition/vitamin-k2

NutraIngredients.com. (2008, July 19). High bioavailability of calcium from seaweed proved. Retrieved October 18, 2018, from https://www.nutraingredients.com/Article/2004/08/06/High-bioavailability-of-calcium-from-seaweed-proved

Pearson, K., Ph.D, R.D. (2017, September 15). Vitamin K1 vs K2: What’s the Difference? Retrieved October 18, 2018, from https://www.healthline.com/nutrition/vitamin-k1-vs-k2

Price, A. (2016, November 23). Taking 1 Gram of This Daily by Mouth for a Year Reduces Pre-Cancerous Mouth Sores. Retrieved October 18, 2018, from https://draxe.com/algae-benefits/

Renee, J., MS, RD. (2017, October 03). How Does Vitamin K Affect Blood Clots? Retrieved October 18, 2018, from https://www.livestrong.com/article/340217-does-vitamin-k-cause-blood-clots/

WebMD. (n.d.). Cholecalciferol (Vitamin D3) Oral : Uses, Side Effects, Interactions, Pictures, Warnings & Dosing. Retrieved October 18, 2018, from https://www.webmd.com/drugs/2/drug-6152/cholecalciferol-vitamin-d3-oral/details

Wiley, F., PharmD, CGP, RPh. (2015, May 12). Vitamin D3 (Cholecalciferol) – Side Effects, Dosage, Interactions – Drugs. Retrieved October 18, 2018, from https://www.everydayhealth.com/drugs/vitamin-d3

6 Natural Ways to Lower your Blood Sugar

People suffering from diseases that stem from or are related to high blood sugar are increasing. Diabetes is one of the most prominent of these diseases.

There are many ways to lower blood sugar levels. These methods include diets that lower carbohydrate intake, taking blood-sugar-lowering medication, and increasing physical activity.

Another way to lower blood sugar levels is through natural substances. These natural substances can help improve blood sugar levels through more natural means.

1. Vanadium

Vanadium is a micronutrient that is suspected to help with blood sugar levels. Research is still being conducted, but right now the results are mixed.

Scientists have discovered that vanadium can mimic insulin activity. Insulin is essential to helping cells absorb glucose. Insulin transports glucose (blood sugar) into cells throughout the body. High blood sugar is often the result of a lowered sensitivity to insulin. This lowered sensitivity can lead to a lower production of insulin.

Hopefully, research does prove vanadium is helpful to lowering blood sugar levels!

2. Ginseng

Like vanadium, ginseng is a natural herb with suspected benefits. Ginseng is part of traditional eastern medicine and was used for stress relief and boosting energy among other things.

Ginseng is suspected to improve pancreas function, boost insulin production, and enhance blood sugar absorption in cells. Research has seen ginseng improve blood sugar levels in some studies, but not in some. This could be due to the nature of the various studies.

3. Cinnamon

Although the jury is still out on cinnamon, many health professionals suggest using caution with cinnamon consumption if you are taking diabetes medication or blood sugar supplements. So, cinnamon has more potential effect on blood sugar than the previous two herbs.

Like vanadium, cinnamon is thought to mimic insulin activity. In fact, several studies have shown cinnamon, if taken immediately after a meal, can help lower blood sugar levels, thus reducing the insulin spike that occurs when food is consumed.

4. Gymnema

Now we reach the first natural herb that is used to aid diabetes treatments. Gymnema is used as a complementary treatment for Type 1 and Type 2 diabetes. It is used to lower blood sugar, lower LDL cholesterol (bad version), and stimulate the pancreas’s release of insulin.

However, none of these benefits are proven yet.

What has been proven is gymnema helps suppress sweetness. If gymnema is consumed before you partake of a sugary drink or food, it will block the taste buds that are sugar receptors. This will help you crave sugar less and prevent you from overeating.

5. Bitter Melon

The bitter melon really is the most bitter of the all the fruits. Though, it tastes bitter, the fruit is full of good elements! It is full of vitamins and minerals, and it has antibacterial and antioxidant properties.

The bitter melon is believed to aid in lowering blood sugar levels. Like vanadium and cinnamon, bitter melon acts similarly to insulin. Because of this bitter melon improve glucose tolerance and suppresses blood sugar levels after a meal.

6. Chromium

Unlike, all the other blood-sugar-lowering herbs and fruit, chromium is a trace element. An essential one, in fact. Chromium is needed in very small amounts and is commonly found in many fruits and vegetables. We easily have enough chromium in our diets.

Though, studies are still mixed as to the benefit of chromium, it is suspected to have the most benefit of all the natural substances on this list. Chromium is suspected to enhance the role of insulin, support a healthy metabolism, and increase storage for nutrients in the body.

This storage of nutrients is also helpful when it comes to blood sugar levels. Any excess glucose is transported to the liver, where is it is converted into glycogen. When the body needs energy throughout the day, the body tells the liver to convert glycogen back to glucose. Chromium may enhance the liver’s ability to story glycogen meaning there should be less glucose in the bloodstream between meal times.

Be sure to consult a doctor before taking any of these natural substances, especially if you are already taking blood-sugar-lowering medication.

References

Barhum, L. (2017, June 01). Bitter melon and diabetes: How does it affect blood sugar levels? Retrieved October 9, 2018, from https://www.medicalnewstoday.com/articles/317724.php

Emedicinehealth. (n.d.). Jambolan Effectiveness, How It Works, and Drug Interactions on eMedicineHealth – How does Jambolan work? Retrieved October 9, 2018, from https://www.emedicinehealth.com/jambolan-page2/vitamins-supplements.htm

Goldman, R., & Gotter, A. (2016, September 30). Is Gymnema the Future of Diabetes Treatment? Retrieved October 9, 2018, from https://www.healthline.com/health/diabetes/gymnema-future-treatment

Goodson, A., MS, RD, CSSD, LD. (2018, June 18). 6 Impressive Health Benefits of Gymnema Sylvestre. Retrieved October 9, 2018, from https://www.healthline.com/nutrition/gymnema-sylvestre-benefits

Hendrickson, K. (2017, July 18). What Is L-Aspartic Acid & How Does It Help the Body? Retrieved October 9, 2018, from https://www.livestrong.com/article/414565-what-is-l-aspartic-acid-how-does-it-help-the-body

Hugues, S., & Fogoros, R. N. (2018, October 04). How Ginseng May Help Control Blood Sugar. Retrieved October 9, 2018, from https://www.verywellhealth.com/the-effects-of-ginseng-may-include-lowering-blood-sugar-1087464

Levy, J., CHHC. (n.d.). What Is Chromium? Chromium Helps Control Blood Sugar. Retrieved October 9, 2018, from https://draxe.com/what-is-chromium/

Pearson, K., Ph.D, R.D. (2017, March 22). How Cinnamon Lowers Blood Sugar and Fights Diabetes. Retrieved October 9, 2018, from https://www.healthline.com/nutrition/cinnamon-and-diabetes

Semeco, A., MS, RD. (2018, February 28). 8 Proven Health Benefits of Ginseng. Retrieved October 9, 2018, from https://www.healthline.com/nutrition/ginseng-benefits

Trudell, P. (2012, July 16). Bitter Melon Effective for Diabetes and High Blood Pressure. Retrieved October 9, 2018, from https://www.evitamins.com/a/bitter-melon-effective-diabetes-high-blood-pressure-386

Volek, J. S., Ph.D, R.D. (n.d.). Chromium helps control blood sugar, curbs carb cravings and fights body fat. Retrieved October 9, 2018, from https://www.nutritionexpress.com/showarticle.aspx?articleid=744

Walsh, J., PD, CDE. (2011, March 23). Vanadium & Diabetes, Benefit or Harm? Retrieved October 9, 2018, from https://www.diabetesnet.com/vanadium-diabetes

WebMD. (n.d.). Chromium: Uses, Side Effects, Interactions, Dosage, and Warning. Retrieved October 9, 2018, from https://www.webmd.com/vitamins/ai/ingredientmono-932/chromium

WebMD. (n.d.). Does Cinnamon Help Diabetes? Retrieved October 9, 2018, from https://www.webmd.com/diabetes/cinnamon-and-benefits-for-diabetes

WebMD. (n.d.). Jambolan: Uses, Side Effects, Interactions, Dosage, and Warning. Retrieved October 9, 2018, from https://www.webmd.com/vitamins/ai/ingredientmono-530/jambolan

WebMD. (n.d.). Vanadium: Uses, Side Effects, Interactions, Dosage, and Warning. Retrieved October 9, 2018, from https://www.webmd.com/vitamins/ai/ingredientmono-749/vanadium

Weil, A., MD. (2017, February 15). Is Vanadium Safe? Retrieved October 9, 2018, from https://www.drweil.com/vitamins-supplements-herbs/supplements-remedies/is-vanadium-safe/

Benefits of the Omega Acids

Food With Omega 3 Fats

Until recently, fat was thought to be the worst macro. This idea originated in the 1940s. Some studies found correlation between fat and high cholesterol levels. By the 1980s, most of America believed fat was bad. As a result, fat was replaced with carbs which lead to more health problems.

Today, studies have shown the benefits of healthy fat. They tend to outweigh the benefits of carbs.

There is a correlation between fat and high cholesterol levels, but the correlation is with unhealthy fat. Past studies most likely lumped healthy and unhealthy fats together.

Unhealthy fat is known as saturated and trans fats. Saturated fat, due to its chemical structure tends to clog arteries and increases the creation of “bad” cholesterol called low-density lipoprotein (LDL).

Trans fat is used in many tasty treats such as donuts and cakes to help preserve them. Trans fat can lead to heart disease, a decrease in insulin sensitivity, and raise cholesterol levels.

Healthy fat is known as unsaturated fat. Unlike saturated fat, unsaturated fat does not clog arteries and increases the creation of “good” cholesterol or high-density lipoprotein (HDL). HDL removes LDL from arteries and takes it to the liver to be broken down. Unsaturated fat increases heart health.

There are two kinds of unsaturated fat: monounsaturated and polyunsaturated.

Monounsaturated fat includes omega 9. Polyunsaturated fat includes omega 3 and omega 6. The two polyunsaturated omegas are considered essential because the body cannot produce them. The only way to get them is to include them in your diet. Although the body produces omega 9 (not considered essential), consuming more has shown some health benefits.

Omega 3

The name omega 3 refers to its chemical structure. Polyunsaturated fats contain two or more double bonds. The last bond of an omega 3 has three carbon atoms. Omega means the last of a series.

There are three common types of omega 3: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

EPA can reduce inflammation and reduce symptoms of depression.

DHA makes up about 8% of brain weight. It aids in brain development and function. So, you know, DHA is pretty important.

ALA is mainly used for energy.

Omega 3 has many other health benefits besides those of the three types mentioned above.

• Improves cell membranes
• Improves heart health
• Increases HDL creation
• Reduces blood pressure
• Reduces triglycerides
• Supports mental health
• Can reduce weight
• Anti-inflammatory
• Improves bone and eye health

Omega 3 has many benefits besides this list.

It is commonly found in these foods:

• Fish
• Flaxseed
• Vegetable oil
• Nuts

Besides food, you can also increase your omega 3 consumption by taking supplements. Of the three omegas discussed here, omega 3 is the hardest to get into the diet, especially if you dislike fish. Supplements may be the answer if you need more omega 3.

Omega 6

Walnuts

Like omega 3, omega 6’s name refers to its chemical structure. Omega 6 has six carbon atoms at the end of its molecular chain.

A common form of omega 6 is linoleic acid. Linoleic acid can turn into arachiolonic acid (ARA). ARA, like EPA, is an anti-inflammatory. However, too much ARA can increase inflammation and can lead to inflammatory disease.

Unfortunately, most Americans are consuming way more omega 6 than they need. The recommended daily consumption of omega 6 in comparison with omega 3 is 4:1. Most Americans consume 10:1 or more.

When consumed at the recommended dosage, omega 6 can have several other benefits besides being an anti-inflammatory.

• Reduced risk of heart disease
• Raises HDL levels
• Reduces cancer risk
• Helps with weight loss

Some common foods that contain omega 6 are:

• Vegetable oils
• Soybean oil
• Mayonnaise
• Walnuts
• Sunflower seeds
• Almonds
• Corn oil

If you are consuming too much omega 6, you might want to avoid or lessen your intake of these foods.

Omega 9

Close Up Picture Of Cashew Nuts

Unlike the previous omega fatty acids, omega 9 in a monounsaturated fat. Monounsaturated fat only has one double bond. The 9 refers to the number of carbon atoms after the double bond.

The most common form of omega 9 as oleic acid.

Unlike omega 3 and 6, the body produces omega 9 naturally. In fact, omega 9 in the most abundant fat cells in the body.

Omega 9 has many benefits, including:

• Reduces “bad” cholesterol
• Increases insulin sensitivity
• Reduces plasma triglycerides
• Reduces inflammation
• Enhances mood

Omega 9 foods are:

• Vegetable and seed oils
• Nuts
• Seeds
• Cashews
• Peanut Oil
• Avocado Oil

Each of these three omegas can greatly improve heart health. However, of the three, omega 3 seems to be the most difficult to consume regularly. Supplements can help increase omega 3 in your diet. The ratio of omega 6 to omega 3 to omega 9 is 2:1:1.

Be sure to consult your doctor before taking supplements or dramatically increasing omega in the diet. They will help you determine the best way to balance the omegas in your diet.

Even though there is a recommended ratio, everyone is different. Everyone needs a slightly different amount than others and individual health issues will also need to be considered.

References

Dr. Axe. (2018). The Fat that Improves Your Heart, Brain & Mood. Retrieved September 13, 2018, from https://draxe.com/omega-9-benefits/

Gunnars, K. (2018, June 11). How to Optimize Your Omega-6 to Omega-3 Ratio. Retrieved September 13, 2018, from https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio

Hjalmarsdottir, F., MS. (2017, June 18). 17 Science-Based Benefits of Omega-3 Fatty Acids. Retrieved September 13, 2018, from https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

Nordqvist, C. (2017, December 20). Fish oils and omega-3 oils: Benefits, foods, and risks. Retrieved September 13, 2018, from https://www.medicalnewstoday.com/articles/40253.php

Robertson, R., PhD. (2017, January 15). Omega-3-6-9 Fatty Acids: A Complete Overview. Retrieved September 13, 2018, from https://www.healthline.com/nutrition/omega-3-6-9-overview

WebMD. (n.d.). Omega-6 Fatty Acids: Uses, Side Effects, Interactions, Dosage, and Warning. Retrieved September 13, 2018, from https://www.webmd.com/vitamins/ai/ingredientmono-496/omega-6-fatty-acids

WebMD. (2017). The Facts on Omega-3 Fatty Acids. Retrieved September 13, 2018, from https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet#1

Grape Seed and Wine Health Benefits

Red And White Wine Glasses And Bottles On Wooden

Grapes have been enjoyed in their natural form and as wine for centuries. They are great finger foods and made into great alcohol. But grapes were used as more than just pleasure food. These old civilizations discovered that grapes increased their health.

The ancient Egyptians, Greeks, and Romans all noticed the health benefits of wine. These civilizations had few people with heart issues. Those in the Mediterranean still enjoy the health benefits of regular wine consumption.

In France, they are known for their wine. They, like the previously mentioned ancient civilizations, noticed the health benefits of regularly consuming wine. The French have also used grape seeds and grape seed extract as a treatment for blood vessel disorders.

In Japan, they used grape seeds and wine as a food additive. They also discovered grape’s antioxidant properties.

Many studies have been done to assess the true health benefits of grapes. Grape seeds contain resveratrol, antioxidants, quercetin, and other flavonoids. All these elements help improve the immune system and cardiovascular function among other various benefits.

The benefits linked directly to grape seeds are:

• Reduced oxidative stress
• Deceased tissue damage
• Anti-inflammatory

Grape seeds may aid with:

• Reduced blood pressure
• Increased circulation
• Reduce injury swelling
• Improve kidneys
• Reduce cancer risk
• Slows brain aging
• Slows physical appearance aging

Grapes can have several side effects.

• Headaches
• Itchy scalp
• Nausea
• Lower blood pressure
• Dizziness

Black Grapes

These side effects usually occur when consuming too many grapes. They especially occur when wine is over consumed.

Though wine has been documented to have many of the same health benefits as grapes, grapes are still better than wine. The alcoholic properties of wine can quickly overcome the health benefits. However, regulated amounts of wine can be beneficial

Obviously, wine should be avoided by those who are pregnant or breastfeeding.

Also, those with high blood pressure should consult their doctor and use caution with grapes and wine, and grape supplements. In combination with blood thinners, they may thin the blood too much. Thinner blood means you are less likely to get blood clots. But if the blood gets too thin, your blood might not clot when you get a cut.

Grapes can improve heart and blood issues. Whether taken as a supplement or naturally, grapes can greatly improve your overall health.

References

Drugs.com. (2018, June 7). Grape Seed Uses, Benefits & Side Effects – Drugs.com Herbal Database. Retrieved September 13, 2018, from https://www.drugs.com/npc/grape-seed.html

Hill, C., MHumNutr, BSc. (2018, July 10). 10 Benefits of Grape Seed Extract, Based on Science. Retrieved September 13, 2018, from https://www.healthline.com/nutrition/grape-seed-extract-benefits

Live Longer with This Fruit. (n.d.). Retrieved September 13, 2018, from https://draxe.com/grapes-nutrition/

Mercola, Dr. (2016, January 11). Grape Seed Benefits for Your Heart Health, Skin, and Brain. Retrieved September 13, 2018, from https://articles.mercola.com/sites/articles/archive/2016/01/11/grape-seed-benefits.aspx

WebMD. (2016). Grape Seed Extract. Retrieved September 13, 2018, from https://www.webmd.com/diet/grape-seed-extract

4 Ways to Increase Turmeric Absorption

Turmeric Roots And Black Pepper Combination

But the body does not accept turmeric. When turmeric is consumed, the liver and stomach absorb some of it into their linings, where the herb can do nothing. Even when turmeric is not absorbed, the liver is actively trying to get turmeric out of the body.

Some of the herb makes it to the small intestine where it absorbed into the bloodstream, where turmeric’s healing properties will have the most benefit. But only a small amount makes it to the bloodstream.

There are multiple ways to increase absorption of turmeric, thankfully!

Pepper

Just how turmeric’s beneficial ingredient is curcumin, pepper’s beneficial ingredient is piperine. Piperine is what gives pepper its flavor. Piperine also increases nutrient absorption.

Piperine is known to be a powerful aid in digestive health. It helps the gut:

• Increase nutrient absorption
• Soothe gastrointestinal inflammation
• Lowers risk of cancer in digestive system
• Increases healthy bacteria in the gut
• Detoxes the digestive tract

Interestingly, pepper is native to southeast Asia, specifically India. Pepper and turmeric have been a part of Indian cuisine for a very long time. Whether the people of ancient India knew how pepper was helping them to absorb turmeric is unknown, but they certain knew pepper enhanced taste and turmeric helped improve their health.

Healthy Fat

Food With Unsaturated Fats

Healthy fat is known to help with vitamin and mineral absorption. These vitamins and mineral are fat soluble. Not all vitamins and minerals are fat soluble, but turmeric is!

When turmeric is consumed with healthy fat, it is dissolved into the fat. The fat then carries the turmeric to the small intestine, so it is not absorbed too early by the liver and stomach.

All fat can carry turmeric to the small intestine, but the healthy fat foods are better for the body. Healthy fat includes:

• Avocado
• Cheese
• Whole eggs
• Fatty fish
• Nuts
• Coconuts and coconut oil

Beef and pork fat are good, but not as good as those listed above.

Quercetin

Quercetin is commonly found in berries, red grapes, onions, apples, green tea, and wine. It is a flavonoid, or enzyme inhibitor that deactivates curcumin. When curcumin is deactivated, the liver and stomach do not recognize the turmeric.

When the curcumin reaches the bloodstream, it reactivates.

Interestingly, quercetin is not absorbed will by itself. But according to one study, quercetin increased curcumin absorption by 147%. Quercetin absorption is not significantly increased.

Quercetin has many health benefits, including the following, besides helping turmeric reach the bloodstream:

• Lowers chronic inflammation
• Anti-inflammatory
• Antioxidant
• Slows aging
• Can prevent metabolic diseases and illnesses

Quercetin is used in many turmeric supplements.

Knotweed

Knotweed is another herb that increase the absorption of other herbs in the body. Knotweed originates from Japan, but because of the plant’s pleasant appearance it is now all over the world. It may even be in your neighbor’s garden.

Knotweed contains resveratrol. Resveratrol, like piperine and curcumin, is what gives knotweed it’s healing ability. Resveratrol also has a low absorption rate. However, when consumed with quercetin or curcumin or both, resveratrol absorption rate increases dramatically. According to one study, resveratrol absorption with quercetin increases by 310%, with curcumin it increases by 300%, with both resveratrol absorption increases by 323%. Additionally, resveratrol absorption with quercetin, curcumin, and piperine increases by 350%.

Curcumin absorption also increases with resveratrol. When curcumin is taken with quercetin and resveratrol, its absorption increases by 188%. With piperine added to the mix, the absorption increases by 229%!

Knotweed, like quercetin, is commonly used in turmeric supplements to aid in absorption.

On its own, knotweed has the following benefits among others:

• Aids in cardiovascular health
• Healthy liver
• Boosts immune system

When including turmeric in your diet be sure to choose one these absorption aids as well. Piperine is the best of all the choices, but, as the study showed, quercetin and knotweed are great choices as well.

Even though these are all natural, plant derived sources, it is still wise to consult your doctor before taking any of these products.

References

Dr. Ayala. (2017, June 14). Turmeric Absorption and Tips to Enhance Its Activity. Retrieved September 11, 2018, from https://ayalasmagicspice.com/blogs/news/turmeric-absorption

Fedder, A. (2017, March 01). 4 ways to activate turmeric for maximum absorption. Retrieved September 11, 2018, from https://www.faithful-to-nature.co.za/blog/4-ways-activate-turmeric-maximum-absorption/

Greger, M., MD. (2015, February 05). Why Pepper Boosts Turmeric Blood Levels. Retrieved September 11, 2018, from https://nutritionfacts.org/2015/02/05/why-pepper-boosts-turmeric-blood-levels/

Gunnars, K. (2017, June 04). 10 High-Fat Foods That Are Actually Super Healthy. Retrieved September 11, 2018, from https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#section10

Herb, P. (2018, July 05). How Black Pepper Helps Boost Nutrient Absorption. Retrieved September 11, 2018, from https://primalherb.com/how-black-pepper-helps-boost-nutrient-absorption/

LLC, A. (n.d.). Quercetin. Retrieved September 11, 2018, from https://www.turmeric.com/turmeric-overview/micronutrients-in-turmeric/2501-beneficial-health-properties-of-quercetin-in-turmeric

Lund, K. C., & Traci, P. (2014, April 01). Can Curcumin Absorption Improve With Quercetin, Resveratrol and Piperine? Retrieved September 11, 2018, from https://restorativemedicine.org/journal/combination-effects-of-quercetin-resveratrol-and-curcumin-on-in-vitro-intestinal-absorption/

Rawls, B., Dr. (n.d.). Japanese Knotweed (Resveratrol). Retrieved September 11, 2018, from https://vitalplan.com/ingredients/resveratrol

Turmeric: Fad or Miracle Root

Many popular health fads are circulating right now. They span from ketogenic diets to activated charcoal. How can we know which of them work, and which are mumbo-jumbo? As some say, you can’t know until you try it.

That’s crap! With the countless nutritional reviews on the internet today, we can better learn what works with a few clicks or swipes.

Though not all the fads can be discussed today, here is information about one health fad: turmeric.

History

Though turmeric has recently become popular among nutrition and health circles, it has been used medicinally for about 4,000 years.

In those 4,000 years, turmeric has come to be known by many nicknames, the most well-known being the golden spice and Indian saffron. These nicknames refer to the brilliant yellow color of the powder.

Turmeric is primarily used in Southeast Asia. It spread to China, Africa, and Jamaica between 700 a.d. and the eighteenth century. Turmeric can be found in various culture’s culinary dishes and traditional medicine all over the world.

Belonging to the ginger family, turmeric, like its relatives, has long and tuberous roots with leaves that sprout above ground. The tuberous roots are known as rhizomes. The rhizomes are what is harvested to create the familiar yellow spice.

After harvesting, the turmeric root is boiled or steamed to remove its strong odor and to help the rhizome become a uniform color. Traditionally, turmeric was steamed in homemade pans, then covered with leaves and cow dung. The ammonia in the dung reacted with the turmeric to create the spice. That practice has been discouraged for obvious reasons.

Today, turmeric is cooked in iron vats with approved chemicals. The root is then sun-dried. You can tell turmeric is ready to be ground when it makes a metallic sound after being tapped with a finger. How a natural root can cause a metallic sound is beyond me, but the people producing turmeric know what they are doing.

Traditional Uses

Turmeric is a commonly used spice. It is in curry, cheese, butter, basically anything that looks yellow. It is also used at weddings, but not just in the food. Hindu weddings, for example, use a string dyed in turmeric in the wedding ceremony. The groom ties the string around the bride’s neck to signify she is married and capable of running a household. It is not dissimilar to the giving of rings in western culture.

The traditional medicinal uses of turmeric are incredibly impressive. Turmeric is part of an ancient Indian system of natural healing called Ayurvedic medicine. Ayurvedic medicine loves turmeric. They used turmeric to treat:

• Arthritis
• Skin cancer
• Smallpox
• Chickenpox
• Respiratory conditions
• Bruising
• Infection
• Urinary Tract Infection
• Jaundice
• Colic

The list could go on, and on, and on. Turmeric has been used to treat everything under the sun!

Modern Thought

Modern medicine is not so sure of turmeric’s healing properties. During studies, they discovered turmeric contains curcumin. Curcumin is an anti-inflammatory and a powerful antioxidant. It is what gives turmeric its color. Curcumin is also what provides the root with its healing properties.

Studies have shown that turmeric is a possible antimutagenic, antimicrobial, and anticancer agent. Antimutagenic means turmeric can aid in the reduction of the rate of cell mutation. Antimicrobials kill microorganism in much the same way that antibiotics are designed to kill bacteria. Turmeric can also help prevent and treat cancer on a molecular level. Tests done in laboratories and on test animals have shown a decrease in cancer cells. However, no tests have been done with humans.

Though many of the claims of traditional medicine have not been backed up by modern science, two significant healing agents have been confirmed.

Studies have shown turmeric is a potent anti-inflammatory. Inflammation in the body can be caused by injury, the overconsumption of glucose, and many other means. Chronic inflammation is thought to play a significant role in every chronic disease, including heart disease and cancer.

Turmeric is also known to be a potent antioxidant. Oxidative damage can lead to faster aging and many diseases. Antioxidants can prevent this damage. Antioxidants also reduce free radicals. Free radicals are unstable molecules. They latch onto other molecules in the body, often damaging them. The chemical structure of antioxidants allows free radicals to attach to them rather than the body’s cells.

The anti-inflammatory and antioxidant nature of turmeric also increases brain function. Free radicals often attach to brain cells and glucose can cause brain cell inflammation. Reducing cell damage in the brain leads to increased neuron activity. This increased activity may lead to improved memory and lessen other mental illnesses such as depression and Alzheimer’s.

Additionally, turmeric has no documented toxic side effects. It does have a few side effects, but they are minor. If overused, turmeric can cause stomach upset, nausea, or heartburn.

Turmeric has been used for centuries to heal people. Though modern medicine is not sure where it stands on turmeric, traditional medicine would have thrown it out a long time ago if turmeric did not work. Turmeric’s anti-inflammatory and antioxidant power are more than a fad; it might be miraculous.

References

Avey, T. (2015, March 09). What is the History of Turmeric? Retrieved August 30, 2018, from http://www.pbs.org/food/the-history-kitchen/turmeric-history/

National Center for Complementary and Integrative Health. (2016, December 16). Turmeric. Retrieved August 30, 2018, from https://nccih.nih.gov/health/turmeric/ataglance.htm#hed2

Prasad, S. (1970, January 01). Turmeric, the Golden Spice. Retrieved August 30, 2018, from https://www.ncbi.nlm.nih.gov/books/NBK92752/

WebMD. (n.d.). Turmeric (Curcumin). Retrieved August 30, 2018, from https://www.webmd.com/diet/supplement-guide-turmeric#1

WebMD. (n.d.). Turmeric: Uses, Side Effects, Interactions, Dosage, and Warning. Retrieved August 30, 2018, from https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric

Weil, A. (2018, April 09). Curcumin or Turmeric? Best Antioxidant & Anti-Inflammatory Properties. Retrieved August 30, 2018, from https://www.drweil.com/vitamins-supplements-herbs/herbs/curcumin-or-turmeric/