First, however, let’s define brain health. According to the World Health Organization defines brain health as “the state of brain functioning across cognitive, sensory, social-emotional, behavioral and motor domains, allowing a person to realize their full potential over the life course, irrespective of the presence or absence of disorders.” 

Read about the best teas for brain health

Why students and seniors

Students are our present and future, and they need all the assistance they can get to go to school, stay in school, and thrive academically. They need to be motivated, supported, and nourished. 

Seniors have lived for decades, accumulating experience and wisdom. At the same time, the passing years can take their toll on the brain. The brain health of older adults can be impacted not only by age-related changes in the brain but also injuries (e.g., stroke, trauma), diseases (e.g., hypertension, Alzheimer’s disease), and mood disorders. All of these factors have an impact on the quality of life.

Food and brain health

One thing that can have a significant effect on brain health in both groups of individuals is food choices. Researchers have documented evidence that some foods are especially beneficial for brain health because of the quantity and quality of nutrients and other substances they contain that can support brain function.

The following eleven foods support and promote brain health and should be included in the daily diet of students and seniors whenever possible. At the end of the list, we provide a few helpful hints on how to make including these foods much easier.

Almonds: Need a memory boost? Are you experiencing age-related brain dysfunction? Then eat more almonds. Experts found that healthy rats fed almonds experienced increased levels of acetylcholine (brain chemical with a role in memory and message transmission) and enhanced memory, while rats with amnesia also showed better memory after consuming the tree nuts. 

Avocado: This versatile fruit (yes, fruit!) is a great source of healthy monounsaturated fats, which have been shown to lower blood pressure. Since hypertension has been linked to a risk of poor brain health, it’s high time to include more avocados in your diet. 

Beets: We know that beets often are not high on kids’ menu choices, but they have been shown to promote better blood flow to the brain, thanks to the presence of nitrates. That’s a plus for students and seniors alike. These ruby red vegetables are also associated with boosting function in the area of the brain involved with working memory and decision-making. 

Blueberries: These small berries are packed with anthocyanins, plant compounds that deliver antioxidant and anti-inflammatory benefits, both of which are highly helpful in warding off neurodegenerative disease and aging of the brain. Blueberries' antioxidants may improve brain cell communication, boosting brain power. One study of children and seniors who consumed blueberries also demonstrated better memory and brain processes. 

Coffee: If you want a cup of joe to help increase alertness, boost your mood, and improve concentration, experts recommend you be older than 12 years to consume this beverage. Children are extra-sensitive to caffeine, so it’s best for them to turn to other brain-healthy foods. For seniors, however, the aforementioned benefits can be on the table unless coffee and caffeine do not agree with your digestive system or disturb your sleep. Research suggests drinking 3 to 4 cups daily can reduce the risk of Alzheimer’s and Parkinson’s.

Dark chocolate: Dark chocolate is defined as containing at least 70 percent cocoa powder. This powder is rich in antioxidants and flavonoids. Researchers have found that the flavonoids in dark chocolate benefit memory and learning. In one large study, individuals who consumed dark chocolate more often did better on memory and other mental tests than those who ate less chocolate

Eggs: We often think of eggs as a great source of protein but also good for brain health. That’s because they provide very good amounts of choline, a micronutrient necessary to make a neurotransmitter involving memory and mood. One egg yolk contains more than 25 percent of a woman’s daily need for choline. Eggs also provide several B vitamins that play a significant role in brain health: vitamins B6, B12, and folate.

Green tea: When you enjoy a cup of green tea (including matcha tea), you are gifted with antioxidants, the amino acid L-theanine, and polyphenols. Antioxidants and polyphenols may help prevent mental decline, while L-theanine can help you relax—and who can’t use that advantage when studying for a test or needing to combat stress? Overall, experts report that green tea is a tasty beverage that can improve brain performance, memory, and the ability to focus and stay alert. [Editor's Note: Bigelow Tea has an assortment of green teas to choose from.]

Salmon: Would you like more gray matter? That’s the stuff in your brain that is packed with nerve cells involved with memory and decision-making. Salmon and other oily fish (herring, tuna, mackerel) contain omega-3 fatty acids, a healthy fat the brain needs to make nerve and brain cells for good memory and the ability to learn. Not getting sufficient amounts of omega-3 may result in depression and learning problems, a situation that’s not good for students or seniors. [Editor's Note: Supplementing with omegas is easy with soft gels from Genuine Health with no fishy aftertaste.]

Turmeric: This popular spice contains curcumin, which has anti-inflammatory and antioxidant powers and can enter the brain and impact brain cell function. Curcumin has the ability to promote the growth of new brain cells and improve mood, including anxiety and depression. Looking for a better memory? Curcumin may help. 

Walnuts: Several different nuts are good for brain health, but walnuts have an edge because they contain omega-3 fatty acids, healthy fat for the brain. These nuts are also a source of vitamin E, an antioxidant that can protect against the deterioration of cognitive abilities.

Brain health food tips

Why boost your brain health with one food when two or more together will do? All of the brain health foods in this list can be combined easily, either in a salad (greens with almonds, walnuts, hard-boiled egg, and avocado), smoothies (endless possibilities that include blueberries, walnuts, green tea, almonds, and dark chocolate), or main dishes (salmon with turmeric and lemon, egg omelet with avocado, beets with almonds and turmeric). 

Start the school day with avocado toast and slivered almonds or a blueberry, almond milk, and walnut smoothie. Great snacks for students and seniors alike include hard-boiled eggs, blueberries, walnuts, or dark chocolate-covered almonds. Enjoy!

Bottom line

Whether you are a young student or a senior student of life, you need to promote and support your brain health. You can do so by choosing healthy foods every day.

Sources

Alasmari F. Caffeine induces neurobehavioral effects through modulating neurotransmitters. Saudi Pharmaceutical Journal 2020 Apr; 28(4):445-51

Batool Z et al. Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia. Brain Research Bulletin 2016 Jan; 120:63-74

Brain health. The World Health Organization

Cervantes B, Ulatowski LM. Vitamin E and Alzheimer's disease-Is it time for personalized medicine? Antioxidants (Basel) 2017 Jun 24; 6(3):45.

Chauhan A, Chauhan V. Beneficial effects of walnuts on cognition and brain health. Nutrients 2020 Feb 20; 12(2):550.

Clifford T et al. The potential benefits of red beetroot supplementation in health and disease. Nutrients 2015 Apr 14; 7(4):2801-22.

Dietz C, Dekker M. Effect of green tea phytochemicals on mood and cognition. Current  Pharmaceutical Design 2017; 23(19):2876-2905

Flanagan E et al. Impact of flavonoids on cellular and molecular mechanisms underlying age-related cognitive decline and neurodegeneration. Current Nutrition Reports 2018 Jun; 7(2):49-57. 

Fusar-Poli L et al. Curcumin for depression: a meta-analysis. Critical Reviews in Food Science and Nutrition 2020; 60(15):2643-2653. 

Hein S et al. Systematic review of the effects of blueberry on cognitive performance as we age. Journal of Gerontology Series A: Biological Science and Medical Sciences 2019 Jun 18; 74(7):984-95.

High blood pressure is linked to cognitive decline. National Institute on Aging 2016 Jun 16

Is caffeine bad for kids? Cleveland Clinic 2022 May 6

Kakutani S et al. Green tea intake and risks for dementia, Alzheimer's disease, mild cognitive impairment, and cognitive impairment: A systematic review. Nutrients 2019 May 24; 11(5):1165.

Kalt W et al. Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition 2020 Mar 1; 11(2):224-36.

Kokubun K et al. Fish intake may affect brain structure and improve cognitive ability in healthy people. Frontiers in Aging Neuroscience 2020 Mar 20;12:76.

Miura K et al. Relationship of dietary monounsaturated fatty acids to blood pressure: the International Study of Macro/Micronutrients and Blood Pressure. Journal of Hypertension 2013 Jun; 31(6):1144-50. 

Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology 2016 Apr; 16(2):89-95.

Petrie M et al. Beet root juice: An ergogenic aid for exercise and the aging brain. Journals of Gerontology Series A: Biological Sciences and Medical Sciences 2017 Sep 1; 72(9):1284-89. 

Rathod R, Kale A, Joshi S. Novel insights into the effect of vitamin B₁₂ and omega-3 fatty acids on brain function. Journal of Biomedical Sciences 2016 Jan 25; 23:17.

Reddy PH et al. Protective effects of Indian spice curcumin against amyloid-β in Alzheimer's Disease. Journal of Alzheimers Disease 2018; 61(3):843-66. 

Sarraf P et al. Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials. Nutrition Research 2019 Sep; 69:1-8.

Wiedeman AM et al. Dietary choline intake: Current state of knowledge across the life cycle. Nutrients 2018 Oct 16; 10(10):1513

Williams JL et al. The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: a systematic review. Plant Foods and Human Nutrition 2020 Mar; 75(1):12-23.

The post Better Brain Health For Students and Seniors appeared first on NaturallySavvy.com.

What is guarana?

Guarana is a Brazilian plant that is highly regarded by natives for its healing qualities. The mature fruit of this climbing vine is bright red and the size of a coffee berry. The black seed in the berries is a significant source of the stimulants caffeine, theobromine, and theophylline, as well as the antioxidants catechins, saponins, and tannins.  

Health benefits of guarana

Kills bacteria. It’s been suggested that caffeine, along with tannins or catechins found in guarana, are the source of its antibacterial properties. However, what has been shown is that guarana can kill Escherichia coli and Streptococcus mutans, bacteria that can cause diarrhea and tooth decay, respectively.  

High in antioxidants. The various antioxidants found in guarana can help fight cell and tissue damage related to free radical activity. 

Boosts mental energy and focus. The high caffeine content of guarana (the seeds contain up to six times more caffeine than coffee beans) can help increase mental energy, reduce fatigue, and improve focus. A study that compared the use of vitamins with guarana and a placebo group found that those who consumed the guarana had less fatigue. 

Read about 8 ways to fight fatigue and boost energy

Improves memory and learning ability. Research has indicated that low doses of guarana (i.e., 37.5 or 75 mg) improved learning ability and did so better than higher doses. The authors suggested that this shows that compounds other than caffeine are providing this benefit. In a study that compared the brain-enhancing compound ginseng with guarana, the use of the latter resulted in faster testing times and better concentration.

May aid weight loss. The high caffeine content in guarana may accelerate metabolism by as much as 11 percent during a 12-hour period and thus aid weight loss. Guarana’s impact on fat cell production, however, is not clear.

Enhance heart health. You’ve probably heard of bad cholesterol (aka, low-density lipoprotein LDL), and guarana may reduce oxidation of this harmful substance, according to research. The antioxidants in guarana also may improve blood circulation.

Skin health. Some cosmetics contain guarana, as the antioxidants may reduce skin damage associated with age, minimize wrinkles around the eyes, and reduce sagging skin in your cheeks.

Help digestive problems. Do you experience constipation or diarrhea? The tannins in guarana may help with diarrhea since they are astringent. Low doses of guarana can have an anti-diarrheal effect. High doses (and thus more caffeine) may help with constipation.

Read about caffeine: healthy or health risk?

Cons of guarana

When consumed in amounts typically found in foods or in the short-term for medicinal purposes, guarana is usually safe for most adults. In a 2019 review, the authors noted that “guarana is not currently known to be associated causally with any serious health risks when consumed properly” and that “if guidelines for caffeine intake are respected,” using guarana is “not likely” to cause harm.

However, high doses (more than 400 mg of caffeine daily), long-term use, or use by individuals who have certain health challenges may cause mild to severe side effects. These can include stomach irritation, nervousness, vomiting, and insomnia. Individuals who have specific conditions such as bladder control problems, diabetes, bleeding disorders, heart disease, high blood pressure, glaucoma, irritable bowel syndrome, or seizures may experience reactions associated with their health issues. 

Bottom line

Guarana is a natural remedy that may provide significant health benefits when used wisely. You can find guarana in energy drinks and as a supplement (pills, capsules, powder), but in all cases, be aware of the caffeine content. 

Sources

Bittencourt LS et al. The protective effects of guaraná extract (Paullinia cupana) on fibroblast NIH-3T3 cells exposed to sodium nitroprusside. Food and Chemical Toxicology 2013 Mar; 53:119-25

Dulloo AG et al. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. American Journal of Clinical Nutrition 1989 Jan; 49(1):44-50. 

da Fonseca CA et al. Genotoxic and mutagenic effects of guarana (Paullinia cupana) in prokaryotic organisms. Mutation Research 1994 May; 321(3):165-73.

Haskell CF et al. A double-blind, placebo-controlled, multi-dose evaluation of the acute behavioural effects of guaraná in humans. Journal of Psychopharmacology 2007 Jan; 21(1):65-70.

de Jesus NZ et al. Tannins, peptic ulcers and related mechanisms. International Journal of Molecular Science 2012; 13(3):3203-28.

Kennedy DO et al. Improved cognitive performance and mental fatigue following a multi-vitamin and mineral supplement with added guaraná (Paullinia cupana). Appetite 2008 Mar-May; 50(2-3):506-13.

Kennedy DO et al. Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginseng. Pharmacology Biochemistry and Behavior 2004 Nov; 79(3):401-11

de Lima Portella R et al. Guaraná (Paullinia cupana Kunth) effects on LDL oxidation in elderly people: an in vitro and in vivo study. Lipids in Health and Disease 2013 Feb 8

Lohsiriwat S et al.Effects of caffeine on anorectal manometric findings. Diseases of the Colon and Rectum 2008 Jun; 51(6):928-31.

Peixoto H et al. Anti-aging and antioxidant potential of Paullinia cupana var. sorbilis: Findings in Caenorhabditis elegans indicate a new utilization for roasted seeds of guarana. Medicines (Basel) 2017 Aug 15; 4(3):6

Peirano RI et al. Dermal penetration of creatine from a face-care formulation containing creatine, guarana and glycerol is linked to effective antiwrinkle and antisagging efficacy in male subjects. Journal of Cosmetic Dermatology 2011 Dec; 10(4):273-81. 

Raman R. 12 benefits of guarana (plus side effects). Healthline 2018 13 Jun

Smolarek PC et al. In vitro antimicrobial evaluation of toothpastes with natural compounds. European Journal of Dentistry 2015 Oct-Dec; 9(4):580-86.

Subbiah MT, Yunker R. Studies on the nature of anti-platelet aggregatory factors in the seeds of the Amazonian Herb Guarana (Paullinia cupana). International Journal of Vitamin and Nutrition Research 2008 Mar; 78(2):96-101.

WebMD. Guarana: uses, side effects, and more. 

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What is a bunion? 

A bunion is a painful bony protrusion or bump that forms on the inside of one or both feet at the joint of the big toe. It is sometimes referred to as hallux valgus, which is when the big toe shifts toward the smaller toes. The enlarged big toe joint is often inflamed and red, which is why the word “bunion” comes from the Greek word for turnip. 

The big toe consists of two joints: the metatarsophalangeal joint (MTP), which is where the metatarsal (the first long bone in the foot) meets the phalanx (the first bone in the toe). Bunions form at the MTP joint. 

Bunions typically develop during adulthood and form slowly over time. As the normal position of the bones, ligaments, and tendons in the foot changes because of pressure from footwear (typically heels combined with a narrow toe box), the big toe shifts toward the second toe, resulting in a painful bump. As the bunion worsens, it can become more difficult to wear shoes or to walk. 

Some people develop bunionettes, which can form at the base of the little toe. Similar to a bunion, it can be painful and have a callus or hard corn over the bump.

Read about treat your feet with aloe vera

Who gets bunions?

Bunions have a genetic aspect, as about 70 percent of people with a bunion have a family history of this foot condition. Women are more likely than men to develop bunions, which may not be surprising since shoes with high heels and/or narrow toe boxes are commonly found in women’s closets and are a cause of this foot problem. 

However, bunions can also develop in men and teenagers, especially in young girls between the ages of 10 and 15. Known as adolescent bunions, they are typically painful and can make it challenging to wear shoes, but big toe movement up and down is usually not restricted as it is in adult bunions. 

Bunion causes and symptoms

Along with heredity and wearing shoes that force your toes into an unnatural position, some medical conditions can cause or increase the risk of developing bunions. They include rheumatoid arthritis, polio, or a neuromuscular condition such as cerebral palsy, multiple sclerosis, or Charcot-Marie-Tooth disease.

Symptoms of bunions can include tenderness, pain, inflammation, redness, corns, calluses, and restricted big toe motion, which may result in trouble walking.

Treating bunions naturally

The majority of bunions can be managed naturally by adopting a few lifestyle changes. Although nonsurgical methods will not eliminate bunions, they can significantly reduce pain and slow or stop the progression of the condition.

• Treat your feet. The first action you need to take to manage bunions well is to review your shoe collection. Your feet require and deserve shoes that are the correct size and width. If you have shoes that compress your toes, it’s time to give them away or use a stretcher to spread the areas that are putting your toes under pressure. 
• Baby, the bunion. Use silicone pads inside your shoe to protect the bunion. You may need to experiment with the pad size you use, as the wrong size can make any pain worse. 
• Go ortho(tics). The use of orthotics, either over-the-counter or ones tailored especially for your foot, can reduce pressure on your bunion. 
• Space out. You can use toe spacers between your toes to relieve bunion pressure.
• Splint it. Some people get some relief by wearing a splint on their big toe while they sleep. Your doctor can help you make the right choice.
• Try natural anti-inflammatories. Curcumin, green tea extract, bromelain, ginger, and fish oil can help fight inflammation and pain. 
• Shop for shoes wisely. When buying shoes:

• • Measure both feet. Since one foot is typically larger than the other, choose the size of the larger foot. 
  • Select shoes that have soft soles, lots of stability, wide toe boxes, and adequate insteps. 
  • Keep the heels low: the higher the heel, the more pressure is placed on your forefoot and the more pressure on your bunion.
  • Choose shoes by how they fit, not by the size marked on the shoes. Not all manufacturers size their shoes the same.
  • Stand when trying on shoes and make sure there is at least 3/8 to ½ inch of space in the tip of the toe box. 

Bottom line

If you have bunions, try these natural ways to manage this foot condition. By changing a few habits and perhaps a few pairs of shoes, you can have happier, healthier feet. 

Sources

Bunions. American Academy of Orthopedic Surgeons

Smith Y. Causes of bunions. News Medical.net

The post Bummed about Bunions? Tame Them Naturally appeared first on NaturallySavvy.com.

Whether you have been following a vegan lifestyle for a long time, are new to the game, or are thinking about making the transition to a totally plant-based way of eating, this article can provide you with some helpful tips. The choice to avoid all animal foods from your diet has become much easier in today’s world because of the growing number of vegan food choices in the marketplace, many of which are in conventional grocery stores. These are in addition to the wealth of non-animal-based foods that have been at our fingertips for years, millennia in many cases. 

Vegans and nutritional issues

People who follow a vegan lifestyle make a conscious effort to avoid all animal-based foods, whether for ethical, health and/or environmental reasons. (This may or may not include honey for some vegans.) While it is true vegans may be at greater risk of not getting enough of certain nutrients in their diet because they don’t consume animal foods, nutritional inadequacies and deficiencies are found in virtually everyone.

Consider, for example, that approximately 5 percent of people in the United States define themselves as vegan, according to the Statista Global Consumer Survey on diets and nutrition in the US in 2022. Yet according to the US national survey, NHANES 2007-2020, 94.3 percent of people in the United States don’t meet the daily requirement for vitamin D, 88.5 percent fail to get enough vitamin E, 52.2 percent don’t intake enough magnesium, 44.1 percent need more calcium, and the list goes on and on. Approximately 75 percent of the US population doesn’t eat the recommended amount of fruit, and more than 80 percent consume less than the recommended amount of veggies.

Read about 7 tips on traveling as a vegetarian or vegan

A vegan lifestyle may result in specific nutritional inadequacies or deficiencies, including vitamins, calcium, iron, iodine, and a few others we discuss here. Most of these nutrients can be obtained through plant-based foods by making some minor changes in one’s diet, such as eating more dark leafy greens for calcium or consuming calcium-fortified coconut yogurt. Another way to help ensure you get all the nutrients you need is to take a vegan supplement.

Nutrients on the vegan watch list

Depending on the foods vegans choose to include in their diet, they may risk inadequacies or deficiencies of the following nutritional factors.

Calcium

When calcium is mentioned, most people think of bone health and strong teeth, and you’re right. But calcium is also essential for healthy blood circulation and cardiovascular health, immune system support, and optimal muscle functioning. Vegan sources of calcium include broccoli, Brussel sprouts, dark leafy greens (collards, kale, mustard greens, chard) beans, peas, and soy foods, as well as calcium-fortified plant-based beverages and orange juice. 

Iodine

Optimal thyroid function depends on your body getting the right amount of iodine. Research also shows that insufficient iodine may also have a negative impact on heart health. A recent study (2021) noted that iodine is an important player in immune system support, as it can neutralize free radicals, act as an immune modulator and antioxidant, help fight inflammation, and more. Since this mineral is found in seafood, vegans may risk not getting enough, although iodized salt, seaweed, other sea vegetables, chlorella, and prunes are great sources. 

Iron

This mineral is known for delivering oxygen to your cells throughout the body, which means an iron deficiency can have overwhelming consequences for the heart, brain, nerves, immune, and other vital health functions. Anemia, fatigue, weakness, reduced mental abilities, and an increased risk of infections are just a few of the possible impacts. 

Iron from animal-based foods, called heme iron, is easier for the body to absorb than nonheme iron from plants. Combining plant-based with foods rich in vitamin C, help the non-heme iron become more absorbable. Therefore, adults need about twice the amount of nonheme iron, which means men need around 16 mg daily and women need about 36 mg. To ensure vegans get enough iron, the foods to focus on include spinach, lentils, beans, dried fruits (figs, raisins) nuts, peas, and iron-fortified cereals. Using cast iron pans may add a small amount of iron to your body, but it is not a reliable source of this mineral.

Omega-3 fatty acids

The omega-3 fatty acids, which consist of alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA), play many important functions in human health. For example, they are known for their ability to support brain health, help protect against stroke and improve heart health, and reduce inflammation and depression.

Because omega-3s cannot be made in the body, they must be ingested as food and/or supplements. DHA and EPA are the active forms and can be found most abundantly in seafood. However, ALA is found in some sources suitable for vegans, including seaweed, algae, walnuts, chia seeds, flaxseeds, edamame, and fortified cereals and juices. Because ALA must be converted to DHA and EPA (and the conversion rate is only 5 to 8 percent), it’s important to consume more ALA and/or take supplements. 

Read about 7 best vegan protein sources

Protein

Where do you get your protein? This may be the question vegans are asked the most. Are you ready for the answer, because the list is long? Good sources of plant-based protein include beans, lentils, split peas, spirulina, amaranth, quinoa, nuts, soybeans (and foods made from them), seitan (wheat gluten), seeds (chia, sunflower, pumpkin, hemp, sesame, etc), oats, chickpeas, peanuts, whole grains, and the wide variety of plant-based “meats,” beverages, cheeses, and eggs on the market. Protein is necessary for energy, healthy blood pressure, tissue repair, immune support, and more. 

Vitamin B12

Since the vast majority of vitamin B12 is found in animal products, vegans may need to supplement with this nutrient. One study of 689 men (226 omnivores, 231 vegetarians, 232 vegans) found that 52 percent of vegans had a B12 deficiency compared with 7 percent of vegetarians and only 1 omnivore. A vitamin B12 deficiency can cause elevated homocysteine levels, which increases the risk of heart disease. It’s also associated with megaloblastic anemia, fatigue, and possibly atherosclerosis-related diseases. Vitamin B12 also supports immune function by aiding with the production of red blood cells, which deliver oxygen to the immune system.

Vitamin D

The sunshine vitamin is essential not only for promoting the absorption of calcium for healthy bones but for immune function as well. In fact, a deficiency of this vitamin (which is common in the general population) is associated with an increased risk of infection and autoimmunity. Exposure to the sun is the best way to get vitamin D. While a few animal foods are the main sources of natural vitamin D3, vegan sources include mushrooms, fortified foods, and supplements.

Zinc

This mineral can be found in a number of vegan foods, so a deficiency is easy to avoid. Zinc is important for cardiovascular health as well as immune function, digestion, and many other functions. Vegan sources include beans, cashews, chia seeds, hemp seeds, peanuts, oats, spinach, chickpeas, lentils, and tofu. 

Vegan supplements

The term “vegan supplements” can mean two things. One is supplements that provide nutrients that vegans may find they have at insufficient or deficient levels. Those may include one or more of the nutrients mentioned here. The term also can mean any supplement whose contents and carrier (typically meaning the capsule) are free of animal ingredients. Individuals who follow a vegan lifestyle should always check supplement labels to ensure all the components of the product are animal-free.

Greens supplements

Consider a powdered green drink to help augment (or add to) green nutrients you would get from barley grass, wheat grass, or other greens like kelp or chlorella that you won’t find in the grocery store. They are a great source of energy and minerals.

Bottom line

A vegan lifestyle includes a large shopping cart full of healthy, delicious foods that can meet all of your nutritional needs if you choose a variety of options. If you find yourself lacking in one or more nutrients, choose a vegan-friendly supplement to bring you up to speed!

[Editor's Note: Kyolic has a tasty greens powder and a Cardiovascular Health Formula 300.]

Sources

42 percent of Americans are vitamin D deficient. Are you among them? Cleveland Clinic 2018 Jul 1

Aceves C et al. Molecular iodine has extrathyroidal effects as an antioxidant, differentiator, and immunomodulatory. International Journal of Molecular Sciences 2021; 22(3):1228

Aranow C. Vitamin D and the immune system. Journal of Investigative Medicine 2011; 59(6):881-86

Gilsing AMJ et al. Serum concentrations of vitamin B12 and folate in British male omnivores, vegetarians and vegans: results from a cross-sectional analysis of the EPIC-Oxford cohort study. European Journal of Clinical Nutrition 2010; 64:933-39

Hoption Cann SA. Hypothesis: dietary iodine intake in the etiology of cardiovascular disease. Journal of the American College of Nutrition 2006 Feb; 25(1):1-11

Iliades C. Does cooking in cast iron help iron deficiency? University Health News Daily 2021 Jan 13

Kim H. Is veganism becoming more popular? Using data to track the growing trend. Sentient Media 2022 May 13

Knez M, Glibetic M. Zinc as a biomarker in cardiovascular health. Frontiers in Nutrition 2021 Jul 30

National Institutes of Health. Iron. Office of Dietary Supplements

Omega-3 fats, good for your heart. Medline Plus

US Department of Health and Human Services and US Department of Agriculture. 2015-2020 Dietary Guidelines for Americans December 2015. 

Wallace TC et al. Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010. Journal of the American College of Nutrition 2014; 33(2):94-102.  

Woo KS et al. Vegan diet, subnormal vitamin B-12 status and cardiovascular health. Nutrients 2014; 6(8): 3259–73. 

The post How to Rock a Vegan Lifestyle appeared first on NaturallySavvy.com.

What is L-theanine?

L-theanine is an amino acid found in both black and green teas as well as some species of mushrooms. Research has shown that L-theanine, whether from food or supplement form, has an ability to help reduce stress and help with related factors such as focus, sleep, brain health, and mood.

Read about the wonders and benefits of black tea

More specifically, L-theanine is able to cross the blood-brain barrier, allowing it to have various effects on the brain. For example, it can impact the activity of neurotransmitters, including those that affect mood (serotonin, dopamine). L-theanine can also alter alpha brain waves and bind to glutamate receptors. All of these abilities of L-theanine have an impact on stress in one form or another.

L-theanine and stress

Managing and reducing stress can provide significant health benefits because unmanaged stress is at the core of many health problems and diseases. In a review of five controlled trials that involved 104 participants, L-theanine was linked with reduced stress and anxiety in four of the trials. 

In a study of individuals with schizophrenia or schizoaffective disorder, L-theanine (400 mg/d) was given for eight weeks in addition to the patients’ antipsychotic medication. Compared with placebo, the use of L-theanine was associated with a reduction in anxiety.

L-theanine and sleep

Do you get enough quality sleep? Many people don’t, and unmanaged stress is one of the most common reasons for poor sleep. L-theanine may help.

In a double-blind, placebo-controlled study, L-theanine (450-900 mg) or placebo was given to individuals with general anxiety disorder during an eight-week treatment period. Participants who took L-theanine reported “greater self-reported sleep satisfaction than placebo,” although the supplement did not perform better than the placebo for anxiety reduction.

Read about the best teas for brain health

L-theanine and cognitive function

Who doesn’t want better brain health and cognitive function? Could L-theanine help? Some research suggests it can. In a study of individuals with major depressive disorder, 250 mg of L-theanine was added to their current medication treatment for eight weeks. At the end of the study, the participants showed improvement in cognitive function, including verbal memory, executive function, and other factors.

In a review of the health benefits of L-theanine, experts reported that this amino acid appears to have neuroprotective effects, which can improve an individual’s mental health and brain function.

L-theanine and mood

According to psychiatrist Daniel Amen, MD, who authored Change Your Brain, Change Your Life, L-theanine is a nutrient linked to helping with happiness. One reason, he says, is the research showing that L-theanine increases levels of serotonin, dopamine, and GABA (gamma-aminobutyric acid, a mood regulator). An improvement in mood can go hand-in-hand with better sleep and reduced stress and anxiety.

L-theanine and focus

When L-theanine is taken along with caffeine, it may boost attention and the ability to focus. In one study, for example, individuals who took 97 mg of L-theanine and 40 mg of caffeine were better able to focus while doing complex tasks when compared with controls who took a placebo. The combination also reduced feelings of tiredness.

Bottom line

L-theanine is a safe and effective natural remedy to help manage stress and sleep problems associated with stress and anxiety, as well as improve brain function and focus. Enjoying a cup or two of green or black tea daily is a relaxing way to get L-theanine in your life, as are supplements.

Sources

Everett JM et al. Theanine consumption, stress and anxiety in human clinical trials: a systematic review. Journal of Nutrition & Intermediary Metabolism 2016; 4:41-42

Giesbrecht T et al. The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutritional Neuroscience 2010 Dec; 13(6):283-90.

Health Resource Network Inc.

Hidese S et al. Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. Acta Neuropsychiatrica 2017 Apr; 29(2):72-79. 

L-theanine. Memorial Sloan Kettering Cancer Center.

Mehta F. What you should know about L-theanine. Healthline 2021 Jan 20

Nathan PJ, Lu K, Gray M, Oliver C. The neuropharmacology of L-theanine (N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent. Journal of Herbal Pharmacotherapy 2006; 6(2):21-30.

Ritsner MS et al. L-Theanine relieves positive, activation, and anxiety symptoms in patients with schizophrenia and schizoaffective disorder: An 8-week, randomized, double-blind, placebo-controlled, 2-center study. Journal of Clinical Psychiatry 2010 Nov 30

Sarris J et al. L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. Journal of Psychiatric Research 2019 Mar; 110:31-37

Williams J et al. l-Theanine as a functional food additive: Its role in disease prevention and health promotion. Beverages 2016 May 30; 2(2):13

The post L-theanine For Stress, Sleep, Mood, Focus appeared first on NaturallySavvy.com.

What are probiotics?

Probiotics are live beneficial bacteria (and some yeasts) that naturally reside in your body. They are part of your microbiome, which consists of a more diverse population of microorganisms, including bad bacteria, fungi, viruses, and protozoa. It’s important to keep a healthy level of beneficial bacteria in your body to help fight off the bad ones and help you support and maintain optimal health.  

Read about 8 reasons to take probiotics

Probiotics are primarily located in the gut, but they are also found in the mouth, vagina, skin, urinary tract, and lungs. That means if you have, say, a vaginal infection, taking a probiotic supplement may help remedy that situation. In fact, the main job of probiotics is to keep a healthy balance in your body. They do this in a number of ways:

• Helping with digestion
• Supporting immune function
• Controlling inflammation
• Making vitamins
• Breaking down and absorbing nutrients and medications
• Keeping bad bacteria from causing illness and disease

Types of probiotics

Each type of probiotic is identified by three characteristics: genus, species, and strains. The genus is the overall class that a probiotic belongs to such as the Lactobacillus genus. Within the genus, there are distinct species like acidophilus. The classification goes even further and each probiotic will have a strain code, usually, a letter and numbers that identify it further. It’s important that all three are used on the label to identify a good quality probiotic.

The most common and more studied probiotics include the following genus:

• Lactobacillus is the predominant bacteria in the small intestine. The Lactobacillus species produce an enzyme that breaks down the sugar in milk and also ferments carbs in the gut, which in turn creates lactic acid. This acid helps create a favorable environment in the gut for digestion, wards off unwanted microorganisms, and boosts the absorption of minerals. Includes L. acidophilus, L. fermentum, L. plantarum, L. salivarius, L. rhamnosus, L. gasseri, L. paracasei, and L. reuteri.
• Bifidobacterium can be found in the large intestine and helps ward off various harmful microorganisms. This genus also produces lactic acid, which works to prevent the growth of bad bacteria, helps with mineral absorption, and produces vitamin K and B vitamins. The species include B. bifidum, B. longum, and B. infantis.
• Streptococcus is found in the mouth. Two species are S. salivarius K12 and S. salivarius M18.
• Bacillus bacteria, also produce lactic acid. These spore-bearing bacteria are highly resistant to moisture, light, and heat, which makes them very resistant to stomach acid and easy to colonize in the small intestine. The probiotic is B. coagulans.

Choosing probiotics for you and your family

If you go to a nutrition store, pharmacy, grocery store, or online supplier, you will see many probiotic supplements with different good bacteria listed on the label. How do you know which species are right for you? We’re going to make it easier for you to select the best probiotic supplement for you and your family. Here are some general guidelines based on life stages and needs.

Read about maximizing your probiotics for immune health

Older adults: As we age, levels of Lactobacillus and Bifidobacterium decline. Since these genera are known for maintaining immune function, gut health, and healthy inflammation, look for products containing them. Research appearing in the Journal of the American College of Nutrition showed that a probiotic mixture of three strains–L. gasseri, B. bifidum, and B. longum–when compared with placebo was beneficial for immune health and inflammation. Overall, the probiotics changed the microbiome of the volunteers to that similar to younger people.

Children and adults: If you are looking for a general maintenance probiotic supplement that is suitable for adults and children, look for a blend of three biocompatible probiotics: L. gasseri, B. bifidum, and B. longum. These strains have been widely researched and support immune function and a healthy gut environment, which includes digestive and intestinal health. The suggested dose for children is 1 billion CFUs and 2 to 3 billion CFUs for adults.

Digestive/gut health: For general maintenance of digestive and gut health, a blend of L. gasseri, B. bifidum, and B. longum is recommended. Dosing is 1 billion CFUs for children and 3 to 6 CFUs for adults. For stronger gut support, a blend of the aforementioned three bacteria plus B. lactis, B. breve, B. infantis, and L. rhamnosus is suggested at a dose of 6 billion CFUs. For maximum restoration of the gut microbiome, a blend of the seven strains mentioned here plus L. acidophillis, L. plantarum, and L. paracasei is recommended at a dose of 50 CFUs.

Allergy relief: Seasonal allergies can affect people of any age and can be very disruptive to daily activities. In a double-blind, placebo-controlled clinical trial, researchers found that the probiotic combination of L. gasseri KS-13, B. bifidum G9-1, and B. longum MM-2 improved the quality of life among individuals who took this supplement.  

Liver and detoxification: If you are looking for support for liver function and/or detoxification, L. paracasei, B. longum, and L. fermentum are suggested.

Oral health: To support and promote oral health, look for supplements with L. salivarius, L. reuteri, and S. salivarius K-12 and M-18.

Vaginal and/or urinary health: For vaginal and urinary tract support, look for L. acidophilus, L. rhamnosus, L. gasseri, and B. coagulans.

Bottom line

People of all ages can enjoy the health benefits of probiotics, whether they are taken to help maintain digestion, immune function, and overall health, or to support healing of common health challenges, such as allergies, vaginal or urinary tract infections, or detoxification.

Sources

Dennis-Wall JC et al. Probiotics (Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2) improve rhinoconjunctivitis-specific quality of life in individuals with seasonal allergies: a double-blind, placebo-controlled, randomized trial. American Journal of Clinical Nutrition 2017 Mar; 105(3):758-67. 

Spaiser SJ et al. Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2 ingestion induces a less inflammatory cytokine profile and a potentially beneficial shift in gut microbiota in older adults: A randomized, double-blind, placebo-controlled, crossover study. Journal of the American College of Nutrition 2015;34(6):459-69.

Velikova L. 45 perfectly balanced probiotic statistics & facts for 2022. Supplements 101 2021 Dec 25

The post Which Probiotics Are Right For You? appeared first on NaturallySavvy.com.

Read about 8 immune system boosting foods

How can your immune system get out of balance?

In today’s hectic world, it’s not difficult for the immune system to become unbalanced. The presence of viruses has highlighted the importance of washing your hands, not touching your face, wearing a mask, and staying home when you are ill. Failure to adopt these practices can contribute to a poorly functioning immune system.  

In addition, the traditional ways of challenging the immune system are omnipresent: pathogens entering through the mouth, nose, and any breaks in the skin, bad microorganisms present in food, water, and air, and situations where the body attacks itself (autoimmunity). We are surrounded by endless ways the immune system can be attacked.

Then there are other factors that disrupt immune function. Chronic or prolonged stress, for example, reduces your body’s levels of white blood cells called lymphocytes. These cells help ward off infection, such as the common cold virus and other viruses. Lack of adequate sleep (6 to 8 hours per night) and leaky gut or other gut issues (diarrhea, constipation) are also detrimental to immune function.

What are plant sterols and sterolins?

Plant sterols (aka, phytosterols) are substances found in and made by some plants. You may recognize a few of them: beta-sitosterol, campesterol, and stigmasterol, for example. Plants high in sterols include sesame oil, pistachio nuts, olive oil, oregano, thyme, sage, cocoa butter oil, almond butter, sesame seeds, and macadamia nuts.

Although sterols are structurally similar to cholesterol, they do not act that way. Instead, one of their properties is the ability to help the immune system. Plant sterols and their glycosides (aka sterolins or phytosterolins) work together in the body, as the latter help with sterol absorption and excretion. Phytosterolins are beneficial fats also found in some plants as well as some shellfish. Beta-sitosterol and its glycoside (beta-sitosterol glycoside) are the most common and abundant of plant sterols.  

Read about 9 top herbs for the immune system

What is special about plant sterols and sterolins?

In nature, plants that contain sterols also always have glucoside sterolin as well. Researchers have found that when these two compounds are combined in a very specific ratio (i.e., 100:1), they modulate immune function, which means they help restore balance to the system.

One way it achieves this is by controlling the production of cortisol, a potent stress hormone. When high levels of cortisol running through the body because of physical, emotional, or mental stress, the body makes more interleukin-6, an inflammatory substance (cytokine) that suppresses the part of the immune system that can destroy cells infected by viruses, such as the common cold and flu. Too much activity here could also cause autoimmune thyroiditis.

Another benefit of this combination is that it may help manage depression, leaky gut, and pain. When the immune system cells make inflammatory cytokines, it can cause the release of claudin-2, which can have a negative impact on the gut, leading to leaky gut, allergies, and food intolerances. An unbalanced gut (an imbalance between beneficial and bad bacteria) also leaves you vulnerable to chronic inflammation, infection, and mood issues such as depression.

Yet another way this combination can help is by modulating the ratio of two adrenal hormones, cortisol and DHEA. This activity may help control autoimmunity and inflammation as well as reduce your response to stress. 

Using a plant sterol and sterolin supplement

The immune systems of both adults and children can benefit from taking a supplement that combines plant sterols and sterolins in a 100:1 ratio. These supplements should not be taken with foods that are high in cholesterol (e.g., meat, dairy, eggs, seafood) because they will compete with the cholesterol for absorption. Take between meals for best results. 

Other ways to improve immune system function

The use of a supplement that combines plant sterols and sterolins along with other lifestyle changes can greatly benefit your immune function and overall health. Those changes include:

• Focusing on a clean, unprocessed diet that includes fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and lean protein.
• Participating in regular exercise, including aerobic and strength-building activities, at least 30 minutes most days of the week.
• Getting 6 to 8 hours of sleep every night.
• Practicing stress-reducing activities, such as yoga, meditation, tai chi, visualization, progressive relaxation, or other calming activities.

Bottom line

A strong immune system can be achieved by young and old by paying attention to practical lifestyle choices and supplementing with a high-quality supplement.

[Editor's Note: Moducare® offers such a supplement that combines plant sterols and sterolins in a 100:1 ratio shown to help with immune function.]

Sources

Keep your immune system in balance with plant sterols. Wakunaga of America

Moducare for a balanced immune system. Wakunaga of America

The science behind Moducare. Moducare

Segerstrom S, Miller G. Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological Bulletin 2004; 130(4): 601-30.

The post Balance Your Immune System with Plant Sterols and Sterolins appeared first on NaturallySavvy.com.

Let’s explore these and other questions about napping. 

What is a nap?

A nap is an intentional or unintentional period of sleep for a short period of time, typically taken during the daylight hours. Scientists have done quite a bit of investigation into napping and developed a list of different types or categories of naps based on their function.

Read about 10 signs you’re sleep deprived (and what to do about it)

Types of naps

Not all naps are created equal or provide the same benefits. For example:

• Appetitive: naps you take to enjoy the experience. These naps are relaxing and can result in an improved mood and greater energy
• Essential: When we are sick, we tend to nap more. Naps taken when we are ill are considered essential for recovery.
• Fulfillment: Remember as a child you had nap time? Children need more sleep than adults. Fulfillment naps are typically scheduled but can be spontaneous naps for infants, toddlers, and older children. 
• Prophylactic: naps you take when you know you will be losing sleep. For example, if you work the night shift, you may benefit from a nap before and during your shift. A “during work” nap may be possible if you bring an alarm clock and nap during a break.
• Recovery: Did you party into the wee hours of the morning or miss out on sleep because of a sick child? If you take a recovery nap the next day, you might help make up the sleep deficit.

Read about why sleep is important

How long should you nap?

Naps are periods of sleep, which means once you fall asleep, you begin to go through the various stages of sleep. Knowing how long each stage lasts can help explain how long you should nap and what impact each length of nap time can have on you.

There are three stages of non-REM (rapid eye movement) sleep and one of REM. Stage 1 is when your eyes are closed and it’s easy to wake you up. It lasts 5 to 10 minutes. Stage 2 is light sleep and preparation for deep sleep. It lasts for 10 to 25 minutes. During stage 3 your body is in deep sleep. Your body repairs tissues, builds muscle and bone, and enhances your immune system. REM sleep typically begins 90 minutes after you fall asleep. It’s when you dream and when the brain is stimulated to learn.

With that in mind, here are the effects of different nap times:

Power nap 10 to 15 minutes: This nap can boost your energy and alertness. A power nap is ideal to take during your afternoon coffee break.

Short-term 30 minutes: You can expect to feel groggy if you take a 30-minute snooze. The grogginess can last about one hour, a state sometimes referred to as sleep inertia.

Short-term 60 minutes: This nap time is ideal if you need or want to remember what you were reading or studying before taking the nap. Going to school, taking a test, or learning a new language? Then this nap may be for you.  

REM 90 minutes: Need a creativity boost? Then it’s dream time and some REM sleep for you.  

Pros and cons of napping

Depending on the type and length of nap you take, as well as your age, the time you take your nap, and why you are napping, you can expect to reap the following benefits:

• Feeling of restfulness
• Reduced sleepiness
• Help with forming memories
• Stabilized emotions
• Improved reaction times and alertness among shift workers
• Less likely to be involved in a vehicular accident

On the downside, if you have insomnia, napping can make it even more challenging to fall asleep or stay asleep. 

Tips for great napping

Get the most from your nap. Here are a few tips for success.

• Choose your nap. Plan your nap based on what you hope to accomplish. If you need an energy boost, then go for the power nap. If you’re writing a paper or a novel and have hit writer’s block, then a creative-reviving nap may be in order.
• Set an alarm. Use your watch, cell phone, or an alarm clock to ensure you wake up at the desired time. Since the optimal nap time for a restorative nap is 10 to 20 minutes, it’s easy to oversleep without a wake-up call.
• Nap in the middle. That’s the middle of the day, if possible. If you get up at 6 AM and go to bed at 10 PM, the best time for napping is between 2 and 3 PM. 
• Be comfortable. To maximize your experience, nap in a space that is cool, quiet, and dark. If this isn’t possible, do the best you can.
• Relax. Practice relaxation techniques to help you fall asleep. Deep breathing, stretching, progressive relaxation, and visualization can help.

Bottom line

Napping can be a great boost for your energy level, creativity, memory, focus, and mood. The wrong nap, however, can make you feel worse. Choose the nap that fits your needs and happy zzz's.

Sources

Fry A. Napping. Sleep Foundation 2020 Oct 9

Mantua J, Spencer RMC. Exploring the nap paradox: are mid-day sleep bouts a friend or foe? Sleep Medicine 2017 Sep; 37:88-97.

Milner C E and Cote KA. Benefits of napping in healthy adults: Impact of nap length, time of day, age, and experience with napping. Journal of Sleep Research 2009; 18:282-81

Taylor P. Nap time. Pew Research Center 2009 Jul 29

Weir K. The science of napping. American Psychological Association 2016; 47(7)

What are REM and non-REM sleep? WebMD 2020 Oct 16

The post Did We Catch You Napping? appeared first on NaturallySavvy.com.

A quick look at vanilla

First, let’s look at a few important terms. Vanilla flavor or vanilla flavoring is (ideally) made using real vanilla beans. Vanilla extract is also made from combining the beans with alcohol, thus it’s given the extract label. Then there’s the substance called vanillin.

Read about homemade vanilla extract

According to Scientific American, “Vanillin, the main flavor component of cured vanilla beans, was synthesized various from pine park, clove oil, rice bran, and lignin.” About 15 percent of the world’s production of vanillin is made from lignin, and mostly by a Norwegian company called Borregaard. Now we can add plastic bottles to the list.

At its core, vanillin is an organic compound, and more specifically a phenolic aldehyde. It is primarily used as a flavoring agent in ice cream, chocolate, and other sweets.

Why are we making vanilla flavoring from plastic?

One reason is supply and demand. Currently, less than 1 percent of vanilla comes from vanilla orchards, and the cultivation of vanilla has been declining rapidly while demand is rising. People want vanilla flavoring, and we have lots of plastic, so scientists saw a golden opportunity. 

The demand for vanillin is expected to keep on going up. In 2018, the demand around the world was about 40,800 tons, and it’s expected to increase to 65,000 tons by 2025, according to information in Green Chemistry.

Another factor is that cured vanilla beans contain only 2 percent of available vanilla flavor. As natural vanilla production drops, prices are rising astronomically with pure vanilla reaching $11,000 per kilogram (2.2 lb). 

How is a vanilla flavoring made from plastic?

The process of making vanilla flavoring from plastic begins with using engineered Escherichia coli bacteria, which break down polyethylene terephthalate (phthalates are harmful to your health!) into terephthalic acid (TA). Scientists use a process similar to that to brew beer, which involves warming a microbial broth to 37 degrees C for one day. This approach has allowed them to convert 79 percent of the terephthalic acid into vanillin.

The scientists hope to improve this process even further to increase the percentage of vanillin they can produce and the amounts of plastic they can convert. There are even plans to brew other molecules from TA, including some that may be used in perfumes. 

According to one of the researchers, Stephen Wallace, of the University of Edinburgh, “Our work challenges the perception of plastic being a problematic waste and instead demonstrates its use as a new carbon resource from which high-value products can be made.”

Read about the scary 7 food additives to avoid

Bottom line

Diehard natural vanilla fans will find that their flavoring has a much higher price tag, but at least they will not be subjecting themselves and their health to the “new” vanilla, which is the child of mutant bacteria and plastic bottles. Until natural vanilla production increases, it may be time to use some other natural flavorings in your recipes or make your own vanilla extract.

Sources

Bomgardner MM. The problem with vanilla. Scientific American 2016 Sep 14

Carrington D. Scientists convert used plastic bottles into vanilla flavouring. The Guardian 2021 Jun 15

What is vanillin and where does it come from? Liberate 2020 Nov 9

Sadler JC, Wallace S. Microbial synthesis of vanillin from waste poly(ethylene terephthalate). Green Chemistry 2021 Jun 10

The post Is Vanilla Flavoring Made from Plastic? appeared first on NaturallySavvy.com.

The number of vitamins and minerals you absorb from the foods you eat can range from 10 percent to 90 percent! Why is the range so large? Several factors have an impact on the percentage of nutrients you actually get from your food, including (but not limited to): how the food is prepared, any drugs or supplements you may be taking, your age, health status, time of day, and other foods you are eating at the same time.

To make it even more confusing, the number of vitamins and minerals in any given food can vary greatly, depending on the variety, weather and growing conditions, storage conditions, and natural variation.

Read about where to get vitamins in your food

For example, although the National Nutrient database reports that a medium banana contains 422 milligrams of potassium, that figure is just an average determined from 14 samples. The actual range of potassium found in those samples was 364 mg to 502 mg per banana, as noted in a recent Scientific American article.

Taking all of these factors into account, you might be thinking it’s darn difficult to know if you are getting enough nutrients! Actually, the recommended intakes for vitamins and minerals and the dietary guidelines allow for the fact that we don’t absorb everything from our food.

However, that doesn’t mean you shouldn’t do all you can to help ensure you do absorb the maximum amount of nutrition. One way, of course, is to choose fresh, unprocessed, natural, organically grown foods whenever possible.

Here are 5 other ways to better absorb vitamins and minerals from your food:

Digestive enzymes

Digestive enzymes are active protein (amino acids) compounds that assist with digestion and metabolism. Common digestive enzymes, including amylase, lactase, lipase, and protease, are produced in the gastrointestinal tract. Their task is to metabolize food into digestible nutrients for absorption and use by the body.

Although digestive enzymes are produced in the body, they are also found in unprocessed, raw foods such as bromelain (in pineapple) and papain (papaya). Digestive enzymes sold as supplements, however, are subjected to your gastric enzymes and therefore are probably not going to help enhance vitamin and mineral absorption.

Probiotics

Probiotics (beneficial bacteria) produce many different enzymes, includes types that can help with digestion and absorption. Beneficial bacteria are available in supplement form and in fermented foods, such as kefir, kimchee, sauerkraut, yogurt, and tempeh.

Read more about understanding the digestion process

Friendly nutrients/Food Combining

If you combine certain foods, you can boost your absorption of specific nutrients. For example, foods that are high in vitamin C can enhance your ability to absorb iron, especially from plant-based foods. One example would be to drink orange juice with iron-fortified breakfast cereal or a handful of raisins. B vitamins are better absorbed when they are consumed along with vitamin C and dietary fat.

Coconut oil, which has a large proportion of medium-chain fatty acids (MCFAs), helps with the absorption of antioxidants and other nutrients from your food. MCFAs are smaller than the fatty acids found in most other oils, which means they are better able to enter cell membranes.

The B vitamin folic acid, which is the form added to foods, is typically more bioavailable than the form of the vitamin found in food (folate). To boost absorption of this B vitamin, foods rich in folate (e.g., green leafy veggies) can be consumed along with foods that are fortified with folic acid.

Prebiotics

Prebiotics are essentially carbohydrates (insoluble fiber) that your body cannot digest. However, they are super “food” or nutrients for the beneficial bacteria in your gut. Therefore, this prebiotics stimulate the growth and activity of probiotics and make it easier for you to absorb vitamins and minerals from your food.

Prebiotics has names that don’t roll off the tongue too easily; namely, oligofructose, fructooligosaccharides (FOS), galactooligosaccharides (GOS), xylooligosaccharides, and inulin, among others. The good news is that you can probably get all the prebiotics you need by eating plenty of fresh veggies rich in soluble fiber, such as broccoli, cauliflower, kale, spinach, chard, and other leafy greens, as well as garlic, onions, leeks, asparagus, and bananas.

Aloe Vera

You may know aloe vera as a handy plant to have in your kitchen to handle minor burns and cuts. However, this succulent also can help with vitamin absorption. In a study from the UC Davis Medical Center, researchers evaluated the use of aloe vera inner leaf gel and whole leaf gel in healthy volunteers to see how they affected the bioavailability of vitamin C (500 mg) and vitamin B12 (1 mg). Water was used as a control. Both aloe vera gels significantly increased levels of both vitamins and enhanced their bioavailability and antioxidant potential.

In another study, the use of a polysaccharide-enhanced aloe vera juice product showed that study participants experienced a 20-fold increase in their absorption of vitamin C supplements when they consumed 2 ounces of aloe vera juice. The research was conduct by Lily of the Desert (one of our sponsors).

Read more about the healing powers of aloe vera

Bottom Line

You are what you absorb. If you begin with natural, fresh, organic foods, you are off to a running start. Then you can enhance the nutritional benefits by boosting the absorption of vitamins, minerals, and other nutrients from those foods.

The post 5 Ways to Better Absorb Vitamins and Minerals appeared first on NaturallySavvy.com.