Top six alkaline foods to eat every day for vibrant health
by: Angela Doss
(NaturalNews) The typical American diet is a deadly one, consisting primarily of toxic and acid-forming foods like processed sugars, artificial sweeteners, refined grains, conventionally produced meats and dairy, and hidden genetically modified organisms. All this, combined with a plethora of other challenging environmental factors (such as lack of rest, psychological stress, and pharmaceutical drugs), mean it’s no wonder that more and more people are being diagnosed with chronic, degenerative illnesses or otherwise deadly conditions for which modern conventional medicine claims to have no known cure.
One of the basic underlying problems with this unsustainable lifestyle – and there are many – is the average consumer’s lack of understanding that the body must balance the blood’s pH levels at a slightly alkaline level of 7.365 in order to survive. When a person ingests food to “burn” for fuel, the digestive and metabolic process transforms it into a kind of ash which is either acidic or alkaline. The laws of modern biochemistry further explain that it is not the organic matter of foods (whether the food itself is acidic or alkaline), but their inorganic matter (such as calcium, magnesium, potassium, sodium, sulfur, phosphorous; that is, how they break down in our bodies), that determines either the acidity or alkalinity of this ashy residue.
For this reason, and because all foods in nature contain both acid and alkaline-forming elements according to the Conscious Living Center, balance is either achieved or thwarted as a direct result of the foods we choose to eat. Too many acid-forming foods can have dire consequences for our health, with “acidosis” being a common diagnosis in diabetics, for example. This is because when the nutrients required to maintain this slightly alkaline state cannot be obtained from food, the body will instead draw from its own stores, like the bones or other vital tissues – damaging its ability to repair itself and detoxify heavy metals, thereby making a person more vulnerable to fatigue and illness. And the margin for error is small. Even an only slightly acidic pH of 6.9 can actually lead to coma and death.
Of course, the ultimate goal is balance. Eating too many alkalizing foods can lead to its own fair share of complications over time, but the risk of this is seemingly less likely, given the current sorry state of today’s highly addictive consumerist diet. To combat the effects of such a diet, here are six of the most alkaline-forming foods to work into your everyday meals:
1. Root vegetables
Due to the healing “yang” nature of these foods in traditional Chinese medicine, and their tendency to be more rich in minerals than many other vegetables, it may be safe to say that you can’t get enough of them. Look for radishes especially (black, red or white), as well as beets, carrots, turnips, horseradish and rutabaga. Ready to eat after steaming for just 15-20 minutes, root vegetables will help you feel both satiated and better grounded.
2. Cruciferous vegetables
These are the veggies we all know and love, made even more delicious with just a small amount of healthy, homemade sauce like pesto. Choose from broccoli, cabbage, cauliflower, Brussels sprouts and the like.
3. Leafy greens
These include kale, Swiss chard, turnip greens and spinach – of which spinach may in fact be the best pick. Known especially for its rich vitamin K and folate content, spinach is also packed with vitamins, minerals, phytochemicals, antioxidants and fiber, helping to improve digestion and even vision.
4. Garlic
A true miracle food, garlic appears at the top of innumerable lists of foods that encourage overall health, and alkaline-forming food is no exception. Among its other benefits are its ability to promote cardiovascular and immune health by lowering blood pressure, cleansing the liver and fighting off disease.
5. Cayenne peppers (capsicum)
As part of a family of potent, tropical peppers which contain enzymes essential to endocrine function, cayenne is among the most alkalizing foods. It is known for its antibacterial properties and is a rich supply of vitamin A, making it a helpful agent in fighting off the harmful free radicals that lead to stress and illness.
6. Lemons
Lemons may be the most alkalizing food of all. As a natural disinfectant, it can heal wounds while also providing potent and immediate relief for hyperacidity and virus-related conditions, as well as coughs, colds, flu and heartburn. Lemon also works to energize the liver and promote detoxification.
So it can’t hurt to think twice about what’s on your plate at your next meal, but not doing so might. Just applying that age-old motherly advice to “eat your vegetables” can be a solid first step in achieving better health.
8Greens Effervescent Super Greens Dietary Supplement – 8 Essential Healthy Real Greens in One
OUR STORY
“When doctors could do no more, I went in search of solutions. This journey took me all over the world, to places I never imagined visiting. I was lucky enough to find solutions and discover the immense value of smart nutrition. Changing my nutrition changed my health, and 8Greens was my way to help people prioritize their nutrition no matter how hectic their lives became. It’s one step on a very important journey. I now give 8Greens to my kids, to my husband (who has tried all 264 prototypes of this product, bless him), and to my friends.
87% of Americans do not get their daily minimum requirement of greens. We can all do better.
With 8Greens, I am simply trying to get this number higher, by educating people about the most important greens and helping add these greens to their diet in an easy, quick, tasty way. 8Greens is not a replacement to a healthy diet, but rather a booster, a green helper. So please, enjoy! Have you had something green today?”
MADE FROM REAL GREENS: 8 essential real greens, straight from the farm; spinach, wheatgrass, kale, blue green algae, spirulina, aloe vera, chlorella and barley grass.
RICH IN NUTRIENTS: High in vitamins and minerals with a concentrated source of nutrition. 8Greens is a key source of antioxidants. Each tablet contains as much vitamin B5 as 15 cups of broccoli, vitamin B6 as 6 cups of spinach, vitamin C as 6 oranges, and vitamin B12 of seven cups of milk. It also contains zinc. Our greens are dehydrated, to retain their nutrients.
GREENS ON THE GO: For those with a busy lifestyle, packed with enough super greens to give your healthy diet a green boost. Perfect for late morning starts, afternoon slumps and the days you don’t eat right. Easy to carry in a handbag, backpack or toiletry bag.
DROP, FIZZ, SIP: Simply drop the effervescent tablet in water or any other drink, wait for it to dissolve and then it’s ready to enjoy. Can be taken up to 3 a times a day for adults and once a day for children between 4-8 years.
FREE FROM: 8Greens contains no sugar and only has 15 calories, yet still tastes great! Free from dairy, gluten and preservatives. It is suitable for vegetarians and vegans.
Super B-complex vitamins form an integral part in our nutrition as they help improve both psychological and psychological functions in the body.
When a person lacks B vitamins in the body, health complications are inevitable so it is always important consume a balanced nutrition for overall health and general wellness. Listed below are the benefits of incorporating super B complex diet s into your daily nutrition.
1. Reduces cancer risk
Research shows that vitamin B complex supplementation may help reduce the onset of cancer. Vitamin B6 for instance plays an essential role in metabolizing certain proteins and vitamins. On the other hand, vitamin B5 and vitamin B12 prevent conditions such as anemia by improving immune function. For this reason, make sure you consume a balanced diet that consists of fruits and veggies.
2. Improves fetal health
Focal acid, commonly known as vitamin B9 has been proven useful in improving function of the nervous system as well as fetal health. Vitamin B9 aids the growth of the spinal cord and fetus brain. Further studies show that vitamin B9 deficiency can lead to common birth defects like spina bifidia and anencephaly. These malformations can impair neurological function and may lead to death, but in rare cases.
3. Enhances cognitive function
Vitamin B6 can help prevent seizures, headache, Parkinson’s disease and other nervous disorders. It is also vital in the manufacture of serotonin and dopamine, essential brain chemicals that facilitate communication between cells in the brain. Vitamin B1 on the other hand improves cognitive function and aids the treatment of neurological problems like the Bell’ palsy.
By balancing blood glucose levels in the body, vitamin B6 can boost your overall energy levels. Vitamin deficiency can cause chronic fatigue even after performing the simplest of tasks.
While there are no known side effects associated with taking super-B supplements, always moderate your intake to prevent the onset of potential health complications.
Source:
benefitof.net/benefits-of-super-b-complex/
The Super B-Complex I Recommend is:
Pure Synergy Super B-Complex (60 Tablets) B Vitamin Made w/Organic Fruits & Veggies
Colloidal silver is a product that is sold as a liquid supplement, nasal spray and ointment, and it is marketed for the treatment of a variety of disorders. It is made with silver colloids, ionic silver and silver proteins; and colloidal is the term used to describe the particles of silver that do not dissolve, but instead remain suspended in the liquid.
Colloidal silver is generally considered safe and beneficial as a topical analgesic, but consult your doctor before taking it internally.
Traditional Uses
Silver was used medicinally in the mid-20th century to treat disorders such as epilepsy, gonorrhea and colds. It was also used in the past in eye drop solutions for ophthalmic issues. Compounds of colloidal silver were used topically as an antiseptic, germicide and disinfectant agent. In addition, colloidal silver was used as an internal antibiotic agent for the treatment of a variety of infections; however, this use ceased with the revelation of prescription antibiotic medications.
Immune Booster
Although colloidal silver lost its popularity in the early 1900s, there has been a recent surge of interest in the use of colloidal silver preparations by alternative health practitioners. Supporters of colloidal silver today say that when taken internally, it stimulates and boosts the immune system; kills disease-causing agents such as bacteria, viruses and fungi; and consequently fights off infections. Memorial Sloan-Kettering Cancer Center warns, though, that silver is not an essential mineral, and it does not serve any physiological function inside the body.
Other Touted Benefits
The National Center for Complementary and Alternative Medicine reports that colloidal silver is touted as an alternative to prescription antibiotics. According to SteadyHealth.com, it is also purported to help treat AIDS, cancer, chronic fatigue syndrome, diabetes, flu, herpes, pneumonia, prostatitis, the common cold, scarlet fever, shingles, syphilis and tuberculosis. There is, however, no verifiable scientific research to suggest it is effective for treating any type of medical condition.
Precautions
Animal studies have found that colloidal silver builds up in the tissues of the body, and the Food and Drug Administration has issued a consumer advisory about the long-term use of colloidal silver, due to the risk of developing a skin condition called argyria. Argyria causes the skin, nails and gums to have a bluish-gray to gray-black pigmentation, and it is irreversible. In addition, colloidal silver has been found to reduce the effectiveness of antibiotics and thyroid medications, and it may cause developmental problem in the fetus of pregnant women who take it.
Other possible side effects include neurological problems such as seizures, kidney damage, stomach distress, headaches and fatigue. Due to the lack of evidence for effectiveness and the risk of serious irreversible side effects, Memorial Sloan-Kettering Cancer Center advises against taking colloidal silver internally.
Have you ever heard of anyone burning from the inside out? It is called Stevens-Johnson syndrome (SJS) and it is gruesome. The whole body begins to blister to the point where an SJS victim needs to be treated as a burn victim. And it’s most often an adverse side effect of conventional antibiotics.
Dr. Joshua Zeichner, a dermatology professor at the Mount Sinai Hospital in Manhattan explained, “You’re not truly burned, but what happens is you have compromised the skin barrier function.” He explained that the epidermis separates from the dermis.
Wonderful side effect, eh? Zeichner added that SJS reactions occur mostly from antibiotics, adding “Unfortunately, we have no way of predicting who would have this type reaction.”
Avoiding Pharmaceutical Roulette
When’s the last time you were tested for an antibiotic intolerance or as the medicos say, allergy? Instead you are briefly asked “are you allergic to any medications?” What! You’re expected to know which one of hundreds of pharmaceuticals out there you are “allergic to” even if you’ve never had any of them?
Your answer should be “all of them” if you want to avoid adverse effects. You’d be much better off with colloidal silver.
The overuse of pharmaceutical antibiotic nonsense that’s hyped to make the public concerned about pharmaceutical antibiotics not working anymore is because microbes adapt more easily to complex synthetic chemical concoctions than simple microbial killers like colloidal silver.
Seems like they want to overlook colloidal silver and maintain the illusion they are the only ones who can cure your sniffles.
And why do they need to keep developing new ones? There are many unpublicized reports of nasty side effects, sometimes chronic and serious, sometimes sub-clinical, that result from taking Big Pharma’s purported little life savers.
This is especially true with the fluoroquinoline series of antibiotics. A PBS national TV news special about the gruesome effects of these fluoroquinoline were shown. These painful debilitating effects were not temporary. It took a lot of effort to regain a normal life for a few while others continue to suffer or commit suicide. More on the fluorquinolone antibiotic adverse effects here.
But the rest of the media still pushes the “blue man” who used excessive amounts of home-made colloidal silver on a daily basis for many years and developed a rare permanent skin condition called argyria (ar-ji’-re-a).
What is constantly disregarded in this case is the blue man, or “papa smurf”, had been making a form of colloidal silver containing silver particles that were too heavy. Despite that, he was otherwise healthy and never even had a cold for years. He passed away from heart failure and stroke in his 60s.
This type of colloidal silver negative press gets more play in Wikipedia and other pro-pharmaceutical industry anti-natural remedy media outlets than the many who suffer negative consequences of pharmaceutical antibiotics.
EU regulations have forced colloidal silver off their shelves. So far, it’s still available in the United States. And there are machines that enable you to make your own if the FDA “harmonizes” with the EU and bans colloidal silver products. I recommend this source. https://www.utopiasilver.com/
Greg-Jones is a law firm specializing in prosecuting drug companies on behalf of victims with pharmaceutical adverse effects has this to say about Stevens-Johnson syndrome (SJS) and its disease close cousin disease Toxic Epidermal Necrolysis (TEN) another side effect of many pharmaceuticals and Big Pharma antibiotics.
From the Greg-Jones website home page:
-Stevens-Johnson syndrome has a mortality rate of 5%.”
-Toxic epidermal necrolysis may be fatal in up to 50% of patients.
-More than 200 drugs are linked to SJS/TEN, particularly antiepileptics, NSAIDs, penicillins and sulphonamide antibiotics.
They don’t collect their fee unless they win the case. So they must feel confident about what ambulances they’re chasing. And more than one MD has offered a report explaining how many deaths are caused from correctly prescribed drugs.
One of them is Dr. Barbara Starfield, who in the July 26, 2000 Journal of the American Medical Association (JAMA), revealed the American medical system kills 225,000 people per year—106,000 as a direct result of pharmaceutical drugs correctly prescribed. That’s turned out to be a conservative low figure.
Even more staggering is a 2003 report gathered by Dr. Carolyn Dean called “Death by Modern Medicine”, which puts the annual death rate much higher. Her latest edition of the book Death by Modern Medicineputs the current death rate at a million annually, again from correctly prescribed drugs and procedures.
Medical Mafia is the right tag for the allopathic medical monopoly that lies about so called “alternative” medicines that heal without dangerous side effects while propagandizing their harmful synthetic drugs.
The only caveat with colloidal silver is that if you ingest it orally, you should take a probiotic a couple of hours later.
A couple of expert sources have told me that’s not necessary if you’re inhaling it with a nebulizer or keeping it under the tongue for sublingual consumption then spitting it out. Both those techniques bypass the gut.
Paul Fassais a contributing staff writer for REALfarmacy.com. His pet peeves are the Medical Mafia’s control over health and the food industry and government regulatory agencies’ corruption. Paul’s valiant contributions to the health movement and global paradigm shift are world renowned. Visit his blog by following this link and follow him on Twitter here.
Natural Path Silver Wings – Colloidal Silver 500 ppm – Pure Mineral Supplement – Immune Support for Your Family – Powerful Healing without a Bad Taste (16 ounce, 480ml)
While olive oil is famous around the world for the number of benefits it offers, the olive leaf extract is less well known for impressive health effects that can make it a valuable addition to your diet. The most important health benefits of olive leaf extract include its ability to protect against cancer, lower blood pressure, improve cardiovascular health, regulate blood sugar fluctuation, improve brain function, and strengthen immunity. It also helps to lose weight, improve the appearance of the skin, and treat arthritis and herpes breakouts.
However, before you start using a specialized supplement such as this, it is critical to first understand the source, the potential benefits, and any possible side effects.
What is Olive Leaf Extract?
Olive leaf extract is derived from the leaves of the olive tree and has been used medicinally for thousands of years. The key ingredient in olive leaf extract is oleuropein, along with other flavonoids and polyphenolic compounds, that deliver a host of health benefits for those who regularly consume this extract, regardless of what form it comes in.
Olive trees, scientifically known as Olea europaea, are some of the oldest cultivated plants. Native to the Mediterranean region, olives have been naturalized in dozens of countries and is highly valued for the oil in its fruit.
Unlike olive oil, the olive leaf extract is acquired from the leaves themselves and can be prepared at home, if you have the time and willingness. Otherwise, this extract is commonly available in supplement form. There are various other ways to benefit from the dense nutrient value of olive leaves, such as teas or tinctures, but they aren’t as efficient or potent when it comes to this extract’s health potential.
Olive Leaf Extract Benefits
Let’s take a look at the most important health benefits of olive leaf extract:
Lowers Blood Pressure
Research in animal models has shown that olive leaf extract can quickly and consistently lower blood pressure. Olive leaf extract potentially influences compounds that affect the diameter of artery walls. A double-blind clinical study conducted on humans showed that olive leaf extract was just as effective as a commonly used anti-hypertensive drug, and in addition to lowering blood pressure, it also lowered triglyceride levels. These effects, in turn, help reduce strain on the cardiovascular system and lower your risk of atherosclerosis, heart attack, stroke, and coronary heart disease. Daily intake of this supplement effectively decreases both systolic and diastolic blood pressure in patients with stage-1 hypertension.
Anti-Aging Properties
The antioxidant abilities of this extract can help to protect the skin and protect against UVB radiation that can speed up the aging process. Additionally, the antioxidants found in this extract will help soothe oxidative stress in the upper layers of the skin, which can minimize the appearance of wrinkles, age spots, and other blemishes. Regular use of this extract can also inhibit the degradation of structures in the inner layer of the skin and speed up the proliferation of skin cells.
Improves Cardiovascular Health
The compounds found in olive leaf extract are able to prevent the oxidation of LDL or bad cholesterol that causes deposition of plaque in arteries and leads to a higher risk of coronary heart diseases. These plaques increase the risk of atherosclerosis and other cardiovascular conditions. As mentioned earlier, daily supplementation with olive leaf extract has also been shown to reduce triglyceride levels, further reducing risk factors in the development of heart disease.
In humans, the olive leaf extract is associated with improved blood glucose levels. Animal studies indicate that this might be through the reduction of starch indigestion and absorption, which will mean better regulation of your blood sugar levels. If you are at high risk for diabetes or have already been diagnosed, this extract may be helpful to maintain steady blood sugar. Other active ingredients also minimize your other risk factors for diabetes, such as obesity and high cholesterol.
Improves Brain Function
Olive leaf extract offers protection against neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases as per a study by Joaquín G. Cordero, UAM Medicine, Madrid, Spain. Regular use of this supplement has also been prescribed for people following strokes or other acute brain injuries, as it can reduce oxidative stress and potentially help improve cognitive performance.
Helps to Fight Cancer
There are v powerful antioxidants found in olive leaf extract, some of which have been linked to anti-cancer properties. A 2009 research study by Dr. V. Goulas from the University of Ioannina, Greece highlights that olive oil and olive leaf extracts are a major part of the Mediterranean diet and they help to lower the risk of heart disease and cancer. The bioactive phytochemicals in olive leaf extracts have shown antioxidant and antiproliferative potential in the breast, pancreatic, bladder as well as brain cancer cell lines.
The latest study in 2019 shows that olive leaf extracts are rich in polyphenols and they display anti-tumor effects in human cervical cancer cells.
Although all the experiments are taking a positive route, more human trials are still required to determine the exact outcome.
Improves Digestion
Anecdotal evidence and formal studies have shown that regular use of olive leaf extract can improve digestion and soothe symptoms of abdominal pain, diarrhea, and constipation. This is partially due to the “stimulation of probiotic bacteria growth and metabolism,” which can potentially rebalance the bacterial levels in the gut, and improve digestion in a major way. This is particularly effective if you brew a tea made from olive leaves.
Has Analgesic Qualities
If you regularly suffer from pain, the analgesic qualities of olive leaf extract may help to reduce that discomfort and inhibit the signaling of nerve receptors from the site of the injury.
Boosts Immune System
The immunomodulatory effects of olive leaf extract along with a high level of antioxidants help reduce oxidative stress and relieve any strain on the immune system. It has even been shown to restore the intestinal epithelial barrier, further helping the body’s defenses. Healthy gut bacteria are important in immune system function. Olive leaf extract may help maintain healthy microflora in the gut by reducing harmful bacteria (such as those associated with stomach ulcers and staph infections) while promoting the growth of healthy bacteria.
Prevents Bacterial and Fungal Infections
Olive leaf extract is rich in antimicrobial properties and inhibits the growth of certain foodborne pathogens including listeria, E. coli, and salmonella. This helps give the immune a boost and protect against a variety of viral, fungal and bacterial infections as well as foodborne pathogens.
Joint Pain Relief
In terms of reducing inflammation in the body, people have been taking this extract for sore joints and muscles for generations. Hydroxytyrosol, a compound found in olive leaves, “has anti-oxidant, anti-bacterial and anti-inflammatory properties.” In a study published in the journal Phytomedicine, patients who received this extract showed significant improvements in pain. Through its ability to suppress inflammation, and other mechanisms, the olive leaf extract is known to ease pain and discomfort in the joints, particularly for people with gonarthrosis and osteoarthritis. Though more studies are needed, this likely makes it an effective remedy for chronic pain of other types as well, particularly those from old injuries.
May Aid in Weight Loss
A study published in the journal of Molecular Nutrition and Food Research showed that subjects supplemented with olive leaf extract gained significantly less weight than controls. A different 2016 study showed that rats given this extract had lower body weight and improved metabolic profiles. Though more studies are needed, this research indicates that olive leaf extract shows promising results in the fight against obesity.
Treats Herpes
Herpes is a virus causing contagious sores, most often around the mouth or on the genitals. The olive leaf extract, along with regular treatment as prescribed by your doctor, can be used as a natural supplemental treatment for herpes. According to a 2016 study, the antiviral and antimicrobial factors of the olive leaf extract reduces the ability of the herpes virus to invade surrounding cells and provide quick relief.
Uses of Olive Leaf Extract
There are many uses of olive leaf extract and some of the popular ones include:
Supplement form: The capsules tend to be 500-1000 milligrams in strength, and the recommended concentration is one with 20% oleuropein. That is the active ingredient and most important component in the extract that delivers the majority of the nutrients and health benefits. It is safe to take a supplement of olive leaf extract every day, as the body doesn’t store excess amounts of the active ingredients.
Olive leaf tea: The other way to benefit from this extract is to prepare an olive leaf tea. While fewer active ingredients will be released in the tea than that are present in the pure extract, this can still be quite beneficial for health.
How To Prepare Olive Leaf Tea?
Boil water in a pan
Simply steep 4-5 olive leaves in hot water for 7-8 minutes to brew a cup of tea.
Note: The flavor can be a bit earthy for some people, so adding a teaspoon of honey is recommended.
10 Proven Health Benefits of Turmeric and Curcumin
Turmeric may be the most effective nutritional supplement in existence.
Many high-quality studies show that it has major benefits for your body and brain.
Here are the top 10 evidence-based health benefits of turmeric.
1. Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties
Turmeric is the spice that gives curry its yellow color.
It has been used in India for thousands of years as a spice and medicinal herb.
Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties.
These compounds are called curcuminoids, the most important of which is curcumin.
Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.
However, the curcumin content of turmeric is not that high. It’s around 3%, by weight.
Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day.
It would be very difficult to reach these levels just using the turmeric spice in your foods.
Therefore, if you want to experience the full effects, you need to take a supplement that contains significant amounts of curcumin.
Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000%.
The best curcumin supplements contain piperine, substantially increasing their effectiveness.
Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.
SUMMARY
Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Most studies used turmeric extracts that are standardized to include large amounts of curcumin.
2. Curcumin Is a Natural Anti-Inflammatory Compound
Inflammation is incredibly important.
It helps your body fight foreign invaders and also has a role in repairing damage.
Without inflammation, pathogens like bacteria could easily take over your body and kill you.
Although acute, short-term inflammation is beneficial, it can become a major problem when it becomes chronic and inappropriately attacks your body’s own tissues.
Scientists now believe that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions.
Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.
It blocks NF-kB, a molecule that travels into the nuclei of your cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases.
Without getting into the details (inflammation is extremely complicated), the key takeaway is that curcumin is a bioactive substance that fights inflammation at the molecular level.
SUMMARY
Chronic inflammation contributes to many common Western diseases. Curcumin can suppress many molecules known to play major roles in inflammation.
3. Turmeric Dramatically Increases the Antioxidant Capacity of the Body
Oxidative damage is believed to be one of the mechanisms behind aging and many diseases.
It involves free radicals, highly reactive molecules with unpaired electrons.
Free radicals tend to react with important organic substances, such as fatty acids, proteins or DNA.
The main reason antioxidants are so beneficial is that they protect your body from free radicals.
Curcumin is a potent antioxidant that can neutralize free radicals due to its chemical structure.
In addition, curcumin boosts the activity of your body’s own antioxidant enzymes.
In that way, curcumin delivers a one-two punch against free radicals. It blocks them directly, then stimulates your body’s own antioxidant defenses.
SUMMARY
Curcumin has powerful antioxidant effects. It neutralizes free radicals on its own but also stimulates your body’s own antioxidant enzymes.
4. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases
Back in the day, it was believed that neurons weren’t able to divide and multiply after early childhood.
However, it’s now known that this does happen.
Neurons are capable of forming new connections, but in certain areas of the brain they can also multiply and increase in number.
One of the main drivers of this process is brain-derived neurotrophic factor (BDNF), which is a type of growth hormone that functions in your brain.
Many common brain disorders have been linked to decreased levels of this hormone, including depression and Alzheimer’s disease.
Interestingly, curcumin can increase brain levels of BDNF.
By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function.
It may also improve memory and make you smarter, which seems logical given its effects on BDNF levels. However, controlled studies in people are needed to confirm this.
SUMMARY
Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.
5. Curcumin Should Lower Your Risk of Heart Disease
Heart disease is the number 1 cause of death in the world.
Researchers have studied it for many decades and learned a lot about why it happens.
Unsurprisingly, heart disease is incredibly complicated and various things contribute to it.
Curcumin may help reverse many steps in the heart disease process.
Perhaps the main benefit of curcumin when it comes to heart disease is improving the function of the endothelium, which is the lining of your blood vessels.
It’s well known that endothelial dysfunction is a major driver of heart disease and involves an inability of your endothelium to regulate blood pressure, blood clotting and various other factors.
Several studies suggest that curcumin leads to improvements in endothelial function. One study found that it’s as effective as exercise while another shows that it works as well as the drug Atorvastatin.
In addition, curcumin reduces inflammation and oxidation (as discussed above), which play a role in heart disease as well.
One study randomly assigned 121 people, who were undergoing coronary artery bypass surgery, either a placebo or 4 grams of curcumin per day, a few days before and after the surgery.
The curcumin group had a 65% decreased risk of experiencing a heart attack in the hospital.
SUMMARY
Curcumin has beneficial effects on several factors known to play a role in heart disease. It improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.
6. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer
Cancer is a terrible disease, characterized by uncontrolled cell growth.
There are many different forms of cancer, which still have several things in common. Some of them appear to be affected by curcumin supplements.
Curcumin has been studied as a beneficial herb in cancer treatment and been found to affect cancer growth, development and spread at the molecular level.
Studies have shown that it can contribute to the death of cancerous cells and reduce angiogenesis (growth of new blood vessels in tumors) and metastasis (spread of cancer).
Multiple studies indicate that curcumin can reduce the growth of cancerous cells in the laboratory and inhibit the growth of tumors in test animals.
Whether high-dose curcumin (preferably with an absorption enhancer like piperine) can help treat cancer in humans has yet to be studied properly.
However, there is evidence that it may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer.
In a 30-day study in 44 men with lesions in the colon that sometimes turn cancerous, 4 grams of curcumin per day reduced the number of lesions by 40%.
Maybe curcumin will be used along with conventional cancer treatment one day. It’s too early to say for sure, but it looks promising and is being intensively studied.
SUMMARY
Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.
7. Curcumin May Be Useful in Preventing and Treating Alzheimer’s Disease
Alzheimer’s disease is the most common neurodegenerative disease in the world and a leading cause of dementia.
Unfortunately, no good treatment is available for Alzheimer’s yet.
Therefore, preventing it from occurring in the first place is of utmost importance.
There may be good news on the horizon because curcumin has been shown to cross the blood-brain barrier.
It’s known that inflammation and oxidative damage play a role in Alzheimer’s disease, and curcumin has beneficial effects on both.
In addition, a key feature of Alzheimer’s disease is a buildup of protein tangles called amyloid plaques. Studies show that curcumin can help clear these plaques.
Whether curcumin can really slow down or even reverse the progression of Alzheimer’s disease in people is currently unknown and needs to be studied properly.
SUMMARY
Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.
8. Arthritis Patients Respond Very Well to Curcumin Supplements
Arthritis is a common problem in Western countries.
There are several different types, most of which involve inflammation in the joints.
Given that curcumin is a potent anti-inflammatory compound, it makes sense that it may help with arthritis.
Several studies show this to be true.
In a study in people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug.
Many other studies have looked at the effects of curcumin on arthritis and noted improvements in various symptoms.
SUMMARY
Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.
9. Studies Show That Curcumin Has Incredible Benefits Against Depression
Curcumin has shown some promise in treating depression.
In a controlled trial, 60 people with depression were randomized into three groups.
One group took Prozac, another group one gram of curcumin and the third group both Prozac and curcumin.
After 6 weeks, curcumin had led to improvements that were similar to Prozac. The group that took both Prozac and curcumin fared best.
According to this small study, curcumin is as effective as an antidepressant.
Depression is also linked to reduced levels of brain-derived neurotrophic factor (BDNF) and a shrinking hippocampus, a brain area with a role in learning and memory.
Curcumin boosts BDNF levels, potentially reversing some of these changes (46).
There is also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine.
SUMMARY
A study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition.
10. Curcumin May Help Delay Aging and Fight Age-Related Chronic Diseases
If curcumin can really help prevent heart disease, cancer and Alzheimer’s, it would have obvious benefits for longevity.
For this reason, curcumin has become very popular as an anti-aging supplement.
But given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just preventing disease.
SUMMARY
Due to its many positive health effects, such as the potential to prevent heart disease, Alzheimer’s and cancer, curcumin may aid longevity.
The Bottom Line
Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer.
It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
If you want to buy a turmeric/curcumin supplement, there is an excellent selection on Amazon with thousands of great customer reviews.
It’s recommended to find a product with BioPerine (the trademarked name for piperine), which is the substance that enhances curcumin absorption by 2,000%.
Without this substance, most of the curcumin just passes through your digestive tract.
While the people employed in the beauty and health industry work hard every day to create new, revolutionary products that will enhance the way we live and look, they often forget that nature has gifted us with many items that we can use to maintain and increase the wellbeing of our health.
There are so many naturally occurring items that we perceive have only edible usage but they can actually also serve a dual purpose; that of getting rid of and preventing against a number of unwanted disorders, diseases, ailments and health problems.
The classic examples of this instance are spices such as turmeric and black pepper.
Both of these spices that are natives of India have been widely used in this country since ancient times for their separate as well as combined health and beauty benefits.
Separately, turmeric is used for natural pain relief from its anti-inflammatory properties, getting glowing skin and dandruff free hair. While peppercorn or black pepper, also known as ‘The King of Spices’, is added in various dishes for its health enhancing properties as it comes packed with important nutrients like potassium, calcium, zinc, manganese, iron and magnesium.
When used together, both of these spices work wonders for the human body. You will start depending less on medicines and beauty products once you start partaking in the miraculous healing properties of these wonder condiments.
Adding black pepper enhances the absorption of Turmeric curcumin into the body and significantly improves health
Not many people are aware about BioPerine®, an extraction obtained from the black pepper fruit or piperine that considerably accelerates the bioavailability of varied kinds of supplement nutrients by promoting increased absorption.
The reason why we are writing specifically about the combination of turmeric and piperine as opposed to any other spice is because these two, when brought together, offer the most number of healing and preventive properties.
Since turmeric curcumin contains low levels of bioavailability, when it is ingested, most of it gets metabolized before it can get absorbed. This is where Piperine helps as it makes the yellow spice more bioavailable. Thus any medicine, drug or supplement that the body consumes, gets more absorbed and can become more effective.
The wonders of Bioperine®
Piperine in black pepper is known to trigger TRPV1 (transient receptor potential vanilloid type-1) in the body which lessens the feeling and impact of any kind of pain, not only inside the body, but also when applied outside on the skin. Science has shown time and again how Bioperine effectively works in diminishing and even eliminating chronic pain, especially neuropathic pain which is considered to be incurable.
The anti-inflammatory properties of these two spices help in the treatment for rheumatoid arthritis and various other kinds of ulcers, swelling and inflammation around the joints. Some studies have also proven that the combination of these Indian spices helps fight cancer stem cells, especially in case of breast cancer.
Moreover, these spices also protect the brain against cognitive impairment and aid in the enhancement of memory in Alzheimer’s disease. It’s safe to conclude that consumption of turmeric curcumin with Bioperine® is good for us and this awareness has been spreading all around the world.
The Turmeric Curcumin with BioPerine I recommend is:
Turmeric Curcumin with BioPerine 1500mg. Highest Potency Available. Premium Joint & Healthy Inflammatory Support with 95% Standardized Curcuminoids. Non-GMO, Gluten Free Capsules with Black Pepper
The health benefits of flaxseed oil include its ability to improve heart health, reduce inflammation and gout, and premature aging. It also helps boost the immune system and regulate digestion. It is also known for its anti-cancer potential. Flaxseed oil helps regulate hormones in post-menopausal women, lower blood pressure, prevent various gastrointestinal diseases, and improve eye health.
Flaxseed oil, also known as linseed oil, is a concentrated vegetable oil obtained from flax and has been known to humans for a surprisingly long time. Flax, which is scientifically known as Linum usitatissimum, has many uses and has been a part of various cultures. Although it is believed to have been originated from the Mediterranean region but Canada, Russia, France, and Argentina are its largest producers. It is a very versatile plant and grows in diverse climates while having a lot of uses. For thousands of years, it was used not only as a key ingredient in linen but also as a very beneficial and easily accessible food source.
Flaxseed oil, rich in omega 3 fatty acids, is one of the most common alternatives for traditional vegetable oil. This is partly because it has the most impressive list of health benefits attributed to it. It can be used in the exact same way as any other vegetable-based oil, the flavor of it being pleasant and unobtrusive. Moreover, it cooks evenly, keeps the body healthy, and is relatively simple to extract.
Health Benefits of Flaxseed Oil
While linen is the major area where you would encounter flax, the nutritional and dietary market around the globe is starting to show a marked increase in interest. Let’s take a look at some of these intriguing health benefits of flaxseed oil!
Controls Cholesterol Levels
Out of all the vegetable oils on the market, flaxseed oil has the highest content of omega-3s, which is very important. While both forms of cholesterol are necessary for the body, omega-3 is considered as the “good” form, called HDL cholesterol. Omega-3 fatty acid helps scrape off the bad form of cholesterol, called LDL cholesterol and helps balance the cholesterol in your body. This means that you won’t have plaque buildup on the walls of your arteries and blood vessels, thereby helping in reducing blood pressure, lowering your chances of developing atherosclerosis, and effectively preventing heart attacks and strokes. In other words, protect your heart with flaxseed oil! Flaxseed oil contains fiber, which is also important for maintaining cholesterol levels in the body.
Anti-cancer Potential
Flaxseeds and flaxseed oil have been treasured for their omega-3 fatty acid and lignan content. These compounds are also known to help in reducing your risk of colon cancer and breast cancer. According to Lilian Thompson’s report, (a researcher at the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto, Ontario, Canada), published in the Carcinogenesis Journal, lignans found in flaxseeds have a colon cancer protective effect. Research by Cynthia Mannion, The University of Calgary, Canada also suggests that flaxseed oil is an important part of an anticancer diet.
Improves Digestive Health
The high fiber content of flaxseed means that the digestive system gets regulated. Fiber helps bulk up the stool and move it through the digestive tract, thereby preventing constipation, as well as diarrhea, since it absorbs watery stool.
Prevents Dry Eyes
The hormones in flaxseed improve the quantity and quality fluid in your eyes, the lack of which can be very annoying. Dry eyes can be prevented with the consistent use of flaxseed oil in the diet. It can also prevent more serious forms of this condition, such as Sjogren’s syndrome.
Reduces Inflammation
The anti-inflammatory capacity of flaxseed oil means that it can prevent various forms of inflammation in the body, including natural aches and pains in the joints and muscles, as well as more serious conditions like arthritis and even gout! Flaxseed oil is a natural anti-inflammatory agent, so make sure to include it in your diet if you suffer from inflammatory conditions.
Prevents Crohn’s Disease
Crohn’s disease is a health condition that afflicts people all around the world. Research on flaxseed oil has shown a reduction in the inflammation of the colon and intestinal tract with the consumption of this oil. This, in turn, helps prevent Crohn’s disease.
Maintains Hormonal Balance
After women go through menopause, their body changes in dramatic ways, particularly in terms of the balance of hormones, such as estrogen. The lignans in flaxseed oil, namely, secoisolariciresinol, matairesinol, and pinoresinol, have a dramatic effect on hormonal balance, thereby helping many post-menopausal women function better. Word of Caution: Although most specialists regard flaxseed as a healthy oil, there is still a great deal of research being done. It has shown to increase the flow of blood because of being a vasodilator. This includes faster healing after surgery as well. Furthermore, it is unclear as to whether women should consume flaxseed oil during pregnancy or breastfeeding as the effects of this have not yet been adequately researched.
Combination Vitamin D3 and K2: Game Changing Benefits
Supplementing vitamin D3 and K2 comes with all the benefits of vitamin D and vitamin K, but also some unique health benefits that are only unlocked when these two vitamins are used together.
New research is revealing this game-changing pair of vitamins and their effect on our hearts, our bones, and our blood sugar.
In this day and age, it’s important to invest in your health using the most up-to-date science. That’s where vitamins D3 and K2 enter the scene.
Vitamin D3 Benefits
Vitamin D is sometimes called the “sunshine vitamin” since people naturally get it from sunlight (UVB rays). Though vitamin D2 is the vitamin you get from sunshine, most scientific studies are conducted using vitamin D3, as that’s what you can absorb best from dietary supplements.
But how does Vitamin D3 differ from its counterparts?
Vitamin D1 is actually not a single compound, but a mixture of compounds, mistakenly identified as one vitamin. The term vitamin D1 is no longer used.
Vitamin D2, however, is a true form of vitamin D. Found in plants, vitamin D2 is cheaper to mass-produce. You’ll find vitamin D2 in a lot of vitamin D-fortified foods.
But vitamin D3 is actually a more effective compound than D2. Maybe that’s why most vitamin D supplements are specifically D3 supplements.
Also known as cholecalciferol, vitamin D3 is a fat-soluble vitamin naturally produced in your body. Perhaps that’s why dietary vitamin D3 is better at raising your vitamin D status. Vitamin D3 is essential to your body’s calcium absorption.
Found in animal products, vitamin D3 is known to have these benefits:
Supports strong bones
Promotes a healthy immune system
Prevents gastrointestinal disease
Improves cardiovascular health
Boosts brain health
Improves mood
May prevent cancer
How much vitamin D3 do you need? The Vitamin D Council recommends 5000 IU of vitamin D3 daily, which comes to about 120 micrograms (mcg).
Vitamin K2 Benefits
Vitamin K2 (specifically menaquinone-7, a form of K2) is actually produced in small amounts by bacteria in your gut. You also find K2 in animal products like fatty fish and grass-fed beef, or in fermented foods like natto.
Both forms of vitamin K are vital to your body’s blood clotting process — though K2 may be better at it. Vitamin K2 is an important nutrient apart from K1, as it also helps your body use calcium more efficiently, which impacts the health of bones and teeth.
Vitamin K2 also lowers calcium levels in your soft tissues, making for healthy blood vessels and kidneys.
So what is vitamin K1? Well, vitamin K1 can be found in common places spinach, kale, and other leafy greens. Also known as phylloquinone, up to 90% of our dietary vitamin K intake is vitamin K1 — even though K1 is poorly absorbed into our system.
Vitamin K2 is a fat-soluble vitamin that comes with its own health benefits:
Heart health
Healthy bones
Strong teeth
Cognitive function
Neonatal health
The Food and Drug Administration recommends a daily intake of between 75 and 120 micrograms (mcg) vitamin K. This number is for healthy adults. Here is a list of good vitamin K2 foods.
How Vitamin D3 and K2 Work Together
Separately, Vitamin D3 and K2 both promote a healthy lifestyle. Together, they could be even stronger.
New research into vitamin D3 and K2 has given way to new multivitamin dietary supplements that could unlock unique health benefits to fight aging from the inside out.
1. Bone Health
Half of adults over 50 years of age have low bone mass. Bone health is a real concern as we get older. Fortunately, the pairing of vitamin D3 and K2 seems to improve bone health across the board.
A groundbreaking 2017 review compiled over 80 studies that show vitamin D3 and K2 together might be greater than the sum of their parts, when it comes to bone health.
This is likely because vitamin D gets the calcium into the blood, then vitamin K tells the calcium where it is most needed.
Animal models reveal vitamin K can effectively prevent osteoporosis, but only when paired with vitamin D.
Taking vitamin D3 and K2 together actually promotes new bone growth. In 2019, researchers observed that vitamin D3 and K2 worked in tandem to form new osteoblasts, the cells that secrete osteocalcin, which is a biomarker for new bone growth.
2. Cardiovascular Health
One in four deaths in the United States is due to heart disease. Lucky for us, it seems vitamin D3 and K2 work together to improve our cardiovascular health.
Vitamin D makes sure you have the right amount of calcium in your blood vessels. Too much vitamin D (or not enough vitamin K) means your blood calcium levels will rise.
Elevated blood calcium levels can mess with your heart:
Fainting or fatigue
Heart palpitations
Irregular heartbeat
High blood pressure
Heart attack or stroke
However, proper blood levels of vitamin K balance out the high vitamin D levels. Vitamin K2 tells all that calcium intake where it needs to go, and your blood calcium levels are normalized.
These vitamins also work in unison to reduce inflammation. Inflammation can lead to not only osteoporosis, but also cardiovascular diseases. Reducing inflammation is beneficial to immune function and heart health.
Vitamin D3 and K2 work together in a unique way to soften your arteries and prevent cardiovascular disease.
3. Fights Diabetes
One in eleven Americans struggles with diabetes. But there are some new ways of alleviating the effects of diabetes.
Taking vitamin D3 and K2 together reduces insulin resistance.
Insulin is a hormone that plays a role in blood sugar and the storage of fat — but we’re only concerned with its effect on blood sugar today.
Insulin tells your body’s cells to take sugar (glucose) from your blood and use it for energy. However, people with type 2 diabetes have developed insulin resistance.
What is insulin resistance? This is when your body does not respond to insulin telling your body to use sugar as energy. This insulin resistance can be alleviated by — you guessed it — vitamin D3 and K2.
Both vitamin D3 and vitamin K2 can improve our insulin response. This could be the difference between a healthy life and life in a hospital bed.
If diabetes goes untreated, it can lead to:
Kidney disease
Cardiovascular system problems
Issues with circulatory system
Nerve damage
Amputation
Coma
Supplementing vitamin D3 and K2 is one way of improving your quality of life. But be sure to consult your doctor about what needs to be done to keep diabetes at bay.
4. Avoiding a Deficiency
An obvious benefit to supplementing vitamins K2 and D3 is to avoid a deficiency in either.
Two in five Americans don’t get enough vitamin D in their diets. Your kidneys should take vitamin D and turn it into calcitriol — its more bioactive form. In rare cases, your kidneys don’t carry out this process effectively, which also leads to low vitamin D levels.
Since vitamin D is essential to the absorption of calcium, a deficiency can lead to bone loss, osteoporosis, bone fractures, and muscle weakness. Low vitamin D levels have been linked with heart disease.
In children, a vitamin D deficiency can cause rickets.
Vitamin K1 deficiency is rare in adults, but it does occur in almost half of newborns.
If you have a vitamin K deficiency, you can expect to see these kinds of symptoms:
Easily bruised
Bleeding that doesn’t stop
Blood clots under your nails
Red or black stool
The presence of matrix Gla protein is one way to test if you have a vitamin K deficiency. Matrix Gla protein is associated with cardiovascular disease, as well as low vitamin K levels.
Interestingly, it seems that a vitamin K2 deficiency is incredibly common but doesn’t cause short-term effects like a K1 deficiency. Instead, this deficiency plays out in chronic diseases and symptoms.
A 2007 study confirms that, in fact, the majority of people are deficient in vitamin K2. There are many reasons for this, but one obvious one might be the way grass-fed animals produce this vitamin.
All mammals (except for humans) have a necessary enzyme for efficiently converting K1 to K2 in the gut. K1, as discussed earlier, is found in greens — anything that uses chlorophyll for energy.
Since humans don’t possess this enzyme and our gut only converts a little bit of vitamin K1, we have to get the majority of K2 via our diet. However, grain-fed animals don’t offer proteins high in vitamin K2, since they aren’t eating K1-rich foods.
Put simply: to get enough vitamin K2, you must eat grass-fed proteins or dairy products, or natto. Natto is much more difficult to find in the US than grass-fed protein or dairy, but it’s what’s used for most K2 supplements (plus, it’s a plant food and appropriate on a vegan diet).
Side Effects of Vitamin D3 and K2
High doses of vitamin D, without vitamin K to temper it, can cause high calcium levels (called hypercalcemia) in your blood. This leads to blood vessel calcification, which can lead to heart disease or stroke.
These are the most common symptoms of hypercalcemia:
Poor appetite
Nausea, abdominal pain
Constipation, diarrhea
Vomiting
Kidney stones
Too much vitamin K may be harmful if you’re receiving dialysis due to kidney disease. Also, very high vitamin D levels have led to kidney failure.
Vitamin D toxicity can also lead to bone loss since vitamin D takes calcium from your bones and sends it into your bloodstream. Too much vitamin D equals too much calcium taken from your bones.
Always consult your health care provider before starting a new multivitamin or calcium supplement plan.
In Summary
New research reveals that vitamins D3 and K2 are stronger together than they are alone.
Vitamin D increases blood calcium levels. Vitamin K, especially K2, helps grow proteins that tell that calcium intake where it most needed.
Recommended daily intake is:
5000 IU vitamin D3
75 to 120 micrograms (mcg) vitamin K2
Vitamin D3 and K2 work in tandem to benefit your:
Bones
Heart
Blood vessels
Skin
There may be some side effects. If you have too much vitamin D in your blood, it can lead to digestive problems, kidney problems, or even kidney stones. But vitamin K lowers blood calcium levels.
Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.
It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.
While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.
Here are 7 scientifically proven benefits of taking a vitamin C supplement.
1. May reduce your risk of chronic disease
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses.
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.
SUMMARY
Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
2. May help manage high blood pressure
Approximately one-third of American adults have high blood pressure.
High blood pressure puts you at risk of heart disease, the leading cause of death globally.
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average.
While these results are promising, it’s not clear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.
SUMMARY
Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.
3. May lower your risk of heart disease
Heart disease is the leading cause of death worldwide.
Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.
Vitamin C may help reduce these risk factors, which may reduce heart disease risk.
For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement.
Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease.
However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet.
Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels.
The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.
In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich diet, then supplements may not provide additional heart health benefits.
SUMMARY
Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.
4. May reduce blood uric acid levels and help prevent gout attacks
Gout is a type of arthritis that affects approximately 4% of American adults.
It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain.
Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.
Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.
For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least.
Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk.
Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placebo.
While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed.
SUMMARY
Vitamin-C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.
5. Helps prevent iron deficiency
Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb.
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67%.
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia.
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
SUMMARY
Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.
6. Boosts immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.
Studies have also shown that taking vitamin C may shorten wound healing time.
What’s more, low vitamin C levels have been linked to poor health outcomes.
For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time.
SUMMARY
Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.
7. Protects your memory and thinking as you age
Dementia is a broad term used to describe symptoms of poor thinking and memory.
It affects over 35 million people worldwide and typically occurs among older adults.
Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia.
Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember.
Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C.
Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age.
Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health.
SUMMARY
Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.
This supplement basic has unexpected bonus benefits
More than two out of three American adults take dietary supplements, according to a survey of 2,006 people by the Council for Responsible Nutrition, and multivitamins are the most popular. Research by The Vitamin Shoppe found that among supplement users, 72 percent regularly take a multi.
Basic, low-dose one-a-day multis offer insurance against nutritional deficiencies, but higher-dose products can help you rise above simply being “okay” to achieve optimum health. That may mean having more energy or less stress, or being more alert. Or, maybe it’s a sense of feeling better overall.
“On any given day, if you fall short in one or more nutrients, you’ll fill that gap with a multivitamin,” says Duffy MacKay, ND, vice president, scientific and regulatory affairs at the Council for Responsible Nutrition and a naturopathic doctor in private practice. It would be impossible to guess whether you’re missing a B vitamin, or C, or a mineral, for example, so the multi covers your bases.
Given that American diets are typically too rich in calories but too poor in nutrients, says MacKay, “A multi is a nice zero-calorie, nutrient-dense way to offset that pattern.” But there’s more.
Bonus Benefits
Studies have identified some specific benefits, including:
Less Hunger, More Weight Loss
Women taking multis were less hungry while losing weight on a diet and exercise program, and men on the program lost more weight with multis, according to a Canadian study published in the British Journal of Nutrition. Researchers noted that subtle shortfalls of various nutrients may interfere with hormones that normally turn off hunger during and after meals, and multis can correct the problem.
Slower Aging
A study of 586 women, published in the American Journal of Clinical Nutrition, found that cells of those who took multis were younger, with less age-related DNA damage, compared to those who didn’t take the supplements. The same type of study has not been done with men.
Better Memory
An analysis of 10 earlier studies, with a total of 3,200 men and women, found that multis improved memory, and men also experienced improved alertness and well-being. The analysis was published in the Journal of Alzheimer’s Disease.
Less Cancer
The Physicians’ Health Study tracked nearly 15,000 male physicians for approximately 11 years. The results, published in the Journal of the American Medical Association, showed that those taking a multi had 12 percent less risk for all cancers other than prostate cancer, which was most often not malignant or life threatening.
Fewer Deaths from Heart Disease
Among more than 77,000 men and women in Washington state middle-aged or older, taking multivitamins (even low-dose ones) for 10 years reduced the risk of death from heart disease by 16 percent, according to a study published in the American Journal of Epidemiology. Taking more than 320 IU of vitamin E daily (an amount found in many high-dose multis) reduced risk further, by 28 percent.
Healthier Babies
Studies that tracked a total of more than 43,000 pregnant women found that those who took multis before and during pregnancy reduced risk of premature or low-birth-weight babies, who are predisposed to more diseases throughout life. The research was published in the New England Journal of Medicine and other scientific journals.
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The MultiVitamin I recommend is:
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Truthers Journal 