By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I’d like to call your attention to a miracle medicine that is probably sitting in the back of your medicine cabinet, long forgotten, gathering dust.

This safe and well-tested medication has been around for literally thousands of years. This simple medication can be considered as one of the greatest contributions to the health of mankind. I am talking about aspirin.

Aspirin, or acetylsalicylic acid, is still one of the most widely used drugs worldwide. Aspirin began as a derivative of willow bark, and was used as both a painkiller and fever reducer by the Egyptians, Sumerians, and other ancient civilizations.

Aspirin has since been used as an anti-inflammatory painkiller, headache reducer, and blood thinning medication. Aspirin also works well on muscle aches, arthritis, toothaches and menstrual cramps.

There is now growing evidence of aspirin’s wide-ranging benefits including fighting cancer, reversing dementia, improving mood, increasing blood flow, and improving metabolic health—to name just a few.

Aspirin is truly a lifesaving, proven, wonder drug with very few side effects.

Let’s dive into some of the amazing, but little-known benefits of this well-known medication.

Heart and Circulatory Support

Aspirin has a longstanding reputation for preventing heart disease. It does this by helping to prevent the blood platelets from clumping to form clots. Clots contribute to the incidence of heart attacks and strokes by blocking blood flow.

Aspirin can also stop a heart attack or stroke as it’s happening by helping to thin the blood and break up a blood clot.

Aspirin is also known as an anti-inflammatory, so its ability to lower inflammation can also be heart protective.

Brain and Nerves

Aspirin’s effects on the brain and nervous system are strikingly potent. Aspirin can be considered a powerful nootropic. Aspirin is especially effective at lowering inflammation in the brain. Inflammation in the brain can cause depression, anxiety, bipolar disorder and other mental disorders.

Aspirin not only helps enhance moods and emotional stability, but it reduces stress, generates a feeling of calm, aids in better sleep, and banishes depression—while regulating serotonin and other vital brain chemicals.

And you may find this information truly amazing–Aspirin helps regrow neurons in the hippocampus. The hippocampus is the area of the brain responsible for mood, emotion, and judgement. This neurogenesis shows great promise at preventing and even reversing some forms of dementia, encouraging stroke recovery, and enhancing memory and cognition.

Neurogenesis is one of the key factors in longevity and slowing the aging process in the brain.

Aspirin stimulates the release of Brain-Derived Neurotrophic Factor, or BDNF. BDNF plays an important role in many physiological and pathological functions of the brain and nervous system. BDNF plays a crucial role in brain circuits and their ability to communicate. Proper functioning of the central nervous system depends on BDNF.

Aspirin’s anti-inflammatory actions also protect the brain, reducing the risk of Alzheimer’s, Parkinson’s, MS, and other neurodegenerative diseases.

Because aspirin has the ability to break up blood clots, aspirin prevents further injury from strokes, aids in stroke recovery, and alleviates post-stroke depression.

Aspirin has long been known as a help for headaches, but it has also shown to be very effective especially in relieving migraines, especially in combination with caffeine. Aspirin can also help with nerve pain anywhere in the body, caused by simple aches and pains, diabetic neuropathy, chemotherapy or other health conditions.

Along with aspirin, these foods are shown to help heal the brain, and reduce the risk if mental diseases such as Alzheimer’s, Parkinson’s, MS

Cancer Fighting

One of the more amazing unsung health benefits of aspirin is its ability to consistently reduce the incidence and mortality of various types of cancers. This is likely due in part to its gentle anti-inflammatory properties.

Long-term, low-dose aspirin has been linked to a reduced risk of colorectal cancer by inhibiting certain inflammatory compounds, according to the National Cancer Institute. Aspirin also reduces overall mortality of liver, pancreatic, prostate, lung, colorectal, breast, endometrial, and ovarian cancers, according to the Journal of Public Health.

Aspirin, when utilized as an adjuvant treatment, along with other more conventional treatments, reduces metastatic spread and increases survival rates of many cancer patients.

Paired with aspirin, these cancer fighting foods will detoxify your body, strengthen your immune system, repair cells DNA, and kill cancer cells to stop the spreading.

Immune Strengthening

Because aspirin has anti-inflammatory, and immune-balancing benefits, it strengthens immune function. This helps prevent overactive immune responses that cause chronic inflammation, and autoimmune diseases.

Inflammation is also a factor when the body is fighting off viruses, which is part of the immune response. However, an overly reactive immune system can cause more serious illness. Aspirin may help modulate the immune reaction so that it boosts its ability to fight viruses and other pathogens.

Studies suggest aspirin can affect the function of immune cells like macrophages, T cells, and dendritic cells, which are essential for recognizing and fighting infections.

Aspirin is also effective against the growth of some bacteria, like H.pylori which causes ulcers in the stomach, and candida albicans, which can infect the gut, causing a variety of symptoms.

Metabolic Health

Poor metabolic health has been discovered as one of the primary causes of inflammation, especially connected to chronic diseases such as heart disease, diabetes, cancer and dementia. Having healthy glucose regulation, along with insulin sensitivity is a goal for almost all people.

Aspirin helps to enhance the body’s ability to stabilize blood sugar by enhancing insulin sensitivity. One study with aspirin reported a 25% decrease in fasting glucose, along with a reduction in total cholesterol and C-reactive protein—all risk factors for heart disease, diabetes, and prediabetes.

This same study showed an amazing 50% reduction in triglyceride levels following a high-dose aspirin treatment. Triglyceride levels, a key indicator for heart disease, and other chronic diseases, are a reflection of blood glucose levels.

When too many carbohydrates and sugar are ingested, the body quickly turns that into glucose. The excess glucose is converted to triglycerides by the liver. Aspirin helps to slow that process, keeping blood sugar and triglycerides low.

Longevity

Aspirin should be everyone’s favorite anti-aging medication. As we age, our immune systems become dysregulated, which makes us more likely to have chronic inflammation. Decreasing hormone levels also contribute to increasing inflammation. This often helps to pave the way for diseases like Alzheimer’s, cancer, and heart disease.

Chronic low-grade inflammation or ‘inflammaging,’ is very common with older people. By lowering overall inflammation, the risk of all-cause mortality is significantly decreased. Studies show that anti-inflammatory drugs like aspirin slow aging.

Aspirin is also responsible for inducing autophagy, the process that removes damaged cells and their components, improving cellular function and metabolic health. This cellular housecleaning helps stimulate energy production, while preventing structural and functional breakdown of mitochondria in the cells.

Everyone has a reason to live a long and healthy life. Making these small changes can help you not only live as long as possible, but living the longest, healthiest life possible—free of chronic diseases.

Reproductive Health

For women, low-dose aspirin is used to improve blood flow to the uterus which is helpful especially for women undergoing fertility treatments. Aspirin also shows promise in reducing the risk of preeclampsia and loss of pregnancy. And aspirin has been used for a long time to reduce the discomfort of PMS.

For men, aspirin is an aromatase inhibitor, which helps to lower estrogen levels by preventing the unwanted conversion of testosterone to estrogen. Because aspirin helps to thin the blood and encourage better circulation, it is also thought to improve blood flow to the penis to put an end to erectile dysfunction.

Other Health Benefits of Aspirin

• Aspirin helps to prevent oxidative damage and inflammation in blood vessels from polyunsaturated, vegetable seed oils.
• Aspirin helps reduce symptoms of psoriasis, and aids in healing skin wounds, and gum disease.
• Aspirin helps to manage asthma symptoms and prevent Acute Respiratory Distress Syndrome (ARDS).
• Aspirin can help prevent microvascular inflammation in the kidneys which protects the kidneys from damage in people with diabetes.
• Aspirin reduces the inflammation associated with Non-Alcoholic Fatty Liver Disease (NAFLD).
• Aspirin can slow the progression of age-related macular degeneration by improving blood flow and reducing inflammation.

Aspirin is an amazing medication with widespread applications across most body systems. Aspirin may be one of the best longevity medications that reduces inflammation, prevents heart disease, lowers cancer risk, and protects the brain’s cognitive function.

Aspirin has few side effects, however, aspirin does pose a slight risk for bleeding in the gut, although some studies show only 8 out of 1000 had this reaction, while the placebo was 5 out of 1000.

Anyone interested in using aspirin long term should consult with their healthcare provider to determine if aspirin is right for them, based on their individual health.

Aspirin and healthy lifestyle changes can help reduce your chances of a heart attack, but If you want to avoid a devastating heart attack, also don’t miss this simple test…

Heart Attack Test: Touch Your Feet Like THIS (for 7 seconds)

Can you really predict a heart attack? 

According to America’s #1 heart nutrition expert, Dr. Sam Walters… this 7-second “feet test” can reveal if your heart is dying.

Here’s how to do it:

1. Just sit on a chair.

2. Touch your right foot.

If THIS happens… then your heart is desperately starving for oxygen (but most people only realize when it’s too late).

References

https://www.mdpi.com/2218-273X/13/5/789
https://pubmed.ncbi.nlm.nih.gov/30391545/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10376986/
https://www.cancer.gov/about-cancer/causes-prevention/research/aspirin-cancer-risk?utm_source=chatgpt.com
https://pmc.ncbi.nlm.nih.gov/articles/PMC4838306/
http://content-assets.jci.org/manuscripts/14000/14955/JCI0214955.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC10341252/
https://synapse.patsnap.com/article/the-benefits-of-pure-aspirin-powder?
https://www.nature.com/articles/s41392-022-01251-0#:~:text=Furthermore%2C%20thorough%20research%20on%20the%20pathogenesis%20of,in%20turn%20promote%20healthy%20aging%20and%20longevity
https://pmc.ncbi.nlm.nih.gov/articles/PMC4116353/
https://bmjopen.bmj.com/content/14/11/e084105
https://www.mdpi.com/2673-9879/3/1/11
https://pmc.ncbi.nlm.nih.gov/articles/PMC3751197/
https://www.sciencedirect.com/science/article/pii/S1043661824002676
https://pmc.ncbi.nlm.nih.gov/articles/PMC7327519/

The post Aspirin – The Forgotten Miracle Longevity Medicine appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Acai (pronounced Ah-sa-EEE) fruit showed up in the health food stores a few years ago. I figured it was just another trendy ‘superfood’ that would burn itself out, so I basically ignored it.

Recently I’ve noticed “Acai bowls” showing up at local coffee and smoothie shops. It wasn’t until my son’s girlfriend pointed out how delicious they were, that I finally decided to try them. Now, I’m hooked on my Acai bowl that I get from my local coffee shop. It’s absolutely delicious!

Acai comes from a type of palm tree that grows in the rain forests of South and Central America. They are small, about an inch in diameter and have just one pit, which makes them classified as a drupe, not a berry, as they are often called.

Acai fruit has sustained many primitive Brazilian and Amazonian populations, including the Caboclo tribe, with its massive nutrients and health benefits for hundreds of years.

Their dark purplish-red color may give you a clue as to their health benefits. Yes, they are very high in antioxidants, low in calories and sugar, and high in fiber. The dark purple color of the fruit means it contains lots of anthocyanins, a powerful antioxidant similar to blueberries, cranberries, and dark grapes.

Most of the health benefits of benefits of acai are due to its very high antioxidant content. Acai has one of the highest ORAC scores of all fruits. ORAC, or Oxygen Radical Absorbance Capacity, is a scale that measures the number of antioxidants in foods. It’s no surprise that the acai berry is almost at the top of the ORAC list. Acai even scores far higher than goji berries or blueberries.

Some of the powerful antioxidants acai contains includes anthocyanins, proanthocyanidins, protocatechuic acid, procyanidins and epicatechin, polyphenols, as well as vitamins A, C and E. They also contain healthy fatty acids including monounsaturated fatty acids and omega 3 fats, and plant sterols. Anthocyanins contain many benefits including skin health, anti-aging, fighting cancer, heart health, weight loss and more.

All good things!

Let’s take a more in-depth view of these benefits:

Skin health

The concentration of antioxidants in acai about 10 times higher than for red grapes, and acai is estimated to have 10 to 30 times the number of anthocyanins than red wine. So, if you are drinking red wine for its antioxidants, it may be time to switch to something better.

Anthocyanins are known for their skin-protective benefits. Oxidation can come from sun exposure, excessive stress, pollutants in the atmosphere, alcohol, smoking, poor dietary choices, etc. Antioxidants help fight the aging effects of oxidation. Antioxidants in acai also help protect the cells’ DNA, so that damaged cells or mutated cells that can lead to cancer are minimized. Antioxidants in acai also help to reduce the appearance of fine lines and wrinkles, while improving skin cell turnover.

The antioxidants in the acai berry also help to increase the efficiency of the cells’ absorption of nutrients, while the vitamins A and C in acai help skin cell turnover and production of collagen to fight wrinkles. Acai’s anti-inflammatory benefits help to reduce redness and inflammation in the skin, and fight acne.

Fights Cancer

Antioxidants help fight cancer because they protect the cells from damage and aid in reproducing healthy cells. Since acai is so high in antioxidants, it’s safe to assume they protect against cancer as well. According to Medical News Today, some of the things the acai berry antioxidants do that are beneficial to health include:

• Prevent cancer cell growth
• Induce cancer cell death
• Have anti-inflammatory effects
• Protect healthy cell reproduction to prevent cancer
• Inhibit the beginning of new tumors

There have been a few in-vitro and animal studies the evaluate the anticancer effects of the acai berry, but as of now, no large human studies have been conducted.

One study looked at mice eating acai and rates of bladder cancer. Those mice eating acai showed significantly reduced rates of cancer cells, and cancer tumor growth. Extracts of acai showed promise against breast cancer cells, and colon cancer cells as well. Studies of acai benefits on malignant melanoma demonstrated an 82% decrease in tumor volume compared to the control group.

These promising studies prove that we should be further studying the beneficial effects of acai berries fighting cancer in humans.

Helps Control Hunger, Aids in Weight Loss

Some health experts believe that acai berry may be able to suppress the appetite, by helping to control blood sugar levels. When blood sugar levels go up in response to eating sweet foods or starchy foods, insulin is released. Insulin signals for fat storage, and insulin also causes feelings of hunger.

Acai can help balance blood sugar levels, slowing the release of insulin and helping you feel fuller and more satisfied. Like most fruit, acai also contains lots of fiber, which is good for digestion and moving things along—preventing bloating and gas. Beware, however, most acai bowls and smoothies contain other fruits, juices and sweet ingredients that raise blood sugar, defeating acai’s appetite suppressing abilities.

Helps Detox the Body

Acai berries contain lots of fiber. The fiber not only helps with digestion, but it improves gut health and encourages the growth of healthy probiotics. Acai berry cleanses have become popular because it is thought that the Acai berries do a better job of helping to detox the liver and the kidneys.

The fiber from acai berries cleanses the colon, removing harmful residue left behind from processed foods and undigested matter. These toxic substances can leak out of the gut into the body, creating more inflammation. This type of cleanse also helps to reduce constipation and help keep you regular, preventing foods from remaining in the intestines too long and being the cause of bloating, gas, food sensitivities, and slowed metabolism.

There are many advertisements for products including, “acai berry detox,” “acai burn,” “acai pure” and “acai berry edge,” promising quicker than normal weight loss. Some of the ads claim you can lose up to 20 pounds in one week. These claims are not science backed and other than a laxative effect it may have on your system, losing 20 pounds in one week is not a healthy way to detox or diet.

My opinion about detoxing or cleansing is that your body will naturally clean itself out if you are consuming whole, natural foods, including lots of high fiber fruits and vegetables. However, cleanses, in general, can have some merit, especially if you’ve been through a period of eating unhealthy foods and are having any digestive difficulties, brain fog or other negative reactions. Cleanses also work well to help mentally—as well as physically–and as a way for you to start fresh and get back on track with a healthy diet.

Slows Mental Decline

Age-related brain disease including Alzheimer’s disease, Parkinson’s and other types of dementia seem to be increasing. One of the theories on this is an increase in inflammation and inflammatory foods, especially vegetable oils, sugar and processed starchy foods.

Scientists are now looking at the value of anti-inflammatory polyphenolic compounds in the diet and how they can lower the risk of age-related mental decline. Several studies suggest that oxidative stress may be one of the biggest factors in the development of Alzheimer’s disease. The antioxidant anthocyanin, which is found in high amounts in acai berries may help lower oxidative damage and lower inflammation, promoting better brain health.

This recent study also shows similar results in elderly people. Increasing polyphenol antioxidants significantly lowered the risk of dementia. The study compared participants with a lower intake of antioxidants to those with a higher reported intake. Those in the those in the higher intake group had a 50% lower risk of dementia.

Anthocyanins also have been shown to enhance and improve memory. They are thought to work in a similar way–by inhibiting neuroinflammation, activating signaling activity in the brain, and improving overall blood flow to the brain.

As with many other high-antioxidant foods, acai berries have also been associated with helping prevent heart disease, diabetes, and other diseases related to inflammation and oxidation.

How to Consume Acai Berries

Acai berries tend to go bad and spoil within hours of being picked, so it’s extremely difficult to find them fresh or whole, unless you live close to the tropical jungles of South America.

Acai is often available in three forms: frozen, freeze-dried or powdered, or in juice. Frozen acai works great in smoothies or bowls. Just be careful if you happen to purchase acai bowls at a restaurant; they may have a lot of added sugars in the form of other fruit, juices, and add-ons. Acai is also available in capsules that can be taken as a supplement. My favorite form of acai is the frozen pulp that can be added to smoothies or bowls. Acai has a delicious, fruity, not—too—sweet flavor that is worth enjoying while getting all those antioxidants!

References
https://www.medicalnewstoday.com/articles/305576#diet
https://www.healthline.com/nutrition/benefits-of-acai-berries#TOC_TITLE_HDR_6
https://timesofindia.indiatimes.com/life-style/beauty/how-acai-berry-prevents-early-signs-of-aging/articleshow/85386018.cms
https://www.cancertherapyadvisor.com/home/tools/fact-sheets/acai-berry-and-cancer/
https://www.webmd.com/diet/obesity/features/acai-weight-loss-wonder-fruit#1
https://draxe.com/health/acai-berry-cleanse/

The post Is That Acai Bowl Good for You? appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Vitamin D from the sun has existed for a long time as an immune booster. In the 1800’s when many people had tuberculosis, sunshine was known to have curative powers, and sick patients flocked to sanitariums in sunny places to soak up the healing sunshine. Cod liver oil, also a rich source of vitamin D, has also been around for decades as a preventative for infections, colds and flu.

Studies show that vitamin D regulates many functions in the body, including hormone balance, metabolism, blood pressure, bone density, fighting cancer, and immune function (ever notice that people tend to get colds and flu in the winter when the sun is low?).

Vitamin D is critical for our health. We know that vitamin D is essential for healing and protecting against many contagious diseases and chronic diseases. Low levels of vitamin D are associated with upper and lower respiratory infections, heart disease, asthma, cancers, diabetes, multiple sclerosis, HIV, hypertension, inflammatory bowel disease, Alzheimer’s disease and other autoimmune diseases. Vitamin D deficiency is a worldwide public health problem in both developed and developing countries.

Did you know that our bodies contain cell receptors for vitamin D in virtually every system of the body? That tells us that vitamin D is necessary for virtually all body functions. Vitamin D actually influences the expression of over 200 health-supporting genes in our bodies.

There’s a lot of buzz about vitamin D boosting immune function to fight off colds, seasonal influenza, and other viruses. Research suggests that vitamin-D deficiency may one of the primary reasons people get more colds and flu in the winter when sunshine is less available.

As many as 70 percent of Americans are considered deficient in vitamin D. The elderly, females more than males, those who live the far north or south of the equator, people with darker skin pigmentation, those who work and stay inside during the day, and people with poor dietary habits generally have the lowest levels of vitamin D.

How does vitamin D boost immune function?

The immune system is an incredibly complex protective mechanism, but to simplify, we can divide the immune system into two main categories: innate immunity, and adaptive immunity.

Innate immunity is our nonspecific defense mechanism that activates in the presence of an invading pathogen. So, even if you have never been exposed to a virus or pathogen, your body has a built-in ability to protect itself from an invader. This part of your immune system is your first line of defense against any type of new type of germs—whether it is bacteria, viruses, and fungi. And it’s super important to be sure this line of defense is strong.

The other type of immune response is your adaptive immune response. This immune response is active against pathogens that you have previously encountered. The body recognizes, adapts and attacks specific invaders much more efficiently.

In the case of brand new types of influenza strains, the body has not had a chance to develop specific antibodies against it yet. So, this is where we call in the powers of our innate immune system to protect us. Vitamin D works to strengthen this innate immune system response.

Many different studies have associated vitamin D with its power to fight infection. One report looked at almost 19,000 people and found that the individuals with the lower levels of vitamin D were more likely to report upper respiratory tract infections, than those with sufficient levels of vitamin D.

This study looked at 800 people in Finland, and found that those with the lowest levels of vitamin D lost more days at work due to respiratory infections. Other studies have focused on how vitamin D helps to prevent influenza, colds and even HIV. And this well-designed study using therapeutic doses of vitamin D showed that vitamin D administration resulted in a statistically significant (42%) decrease in the incidence of influenza infection.

Vitamin D works by boosting the strength of the immune system while lowering inflammatory reactions. This makes vitamin D a powerful immune modulator. It helps boost immune power, but prevents the immune system from overreacting, as in the case of autoimmune disease.

How does it work? Vitamin D strengthens particular cells within the immune system, such as the T cells. It also helps to decrease levels of inflammatory cytokines, a part of the immune system that can overreact with dangerous outcomes.

There are three ways to get vitamin D levels up in your system. One—you can take a vitamin D3 supplement. D3 or cholecalciferol is most easily utilized in the body, over vitamin D2. Secondly, you can get some vitamin D from foods and third, you can get vitamin D from the sun—IF you are in an area where the sun is strong enough. Depending on the latitude where you live and the time of year, you may or may not be able to get vitamin D from the sun. In my opinion, however getting vitamin D from sunshine is the best way if you can.

The sun’s rays are too weak in the winter generally (depending on the latitude that you live). Even if you can get outside in the winter, if you live north of say, Los Angeles to the west and Atlanta Georgia to the east, you won’t be able to get enough sun from November through February.

The only way for our bodies to make vitamin D from the sun is to allow the UVB rays of the sun to reach our skin. That means we need to expose enough skin for 20-40 minutes without sunscreen at the strongest times of the day, between the hours of 10am and 2pm.

UVB rays are the rays that cause sunburn, just don’t overdo it! Full-body exposure of pale skin to summer sunshine for 30 minutes without clothing or sunscreen can result in the synthesis of between 10,000 and 20,000 IU of vitamin D.

However—if you don’t supplement with vitamin D3 in the winter you’re can pretty much count on being deficient in vitamin D in the winter.

Supplementing with vitamin D has a wide range of ‘suggested’ dosages, and you can overdo it with this fat soluble vitamin and create adverse health effects. While some doctors advise people to take 5000 to 10,000 Iu per day of vitamin D, this can be too much and a safer range would be around 5,000IU vitamin D3 per day.

According to Dr. Chris Kresser, the fat-soluble vitamins A, D, and K work synergistically, so adding adequate vitamin A and K2 may protect against toxic effects of excess vitamin D. Sufficient levels of potassium and magnesium have also been suggested to protect against vitamin D toxicity.

Lastly, be sure to get plenty of healthy food with natural sources of vitamin D, such as egg yolks, wild caught salmon and mackerel, organ meats, and some mushrooms. And avoid those processed foods with added vitamin D—those do nothing for your health.

Some of the best absorbed vitamin D comes from taking some cod liver oil daily. Make sure to take only small doses of cod liver oil (enough for 50% to 100% DV of vitamin D), as large doses can give you an overdose of Vitamin A.

One more thing to point out as we near the end of winter, sunlight has far more beneficial benefits for our health than just increasing our vitamin D.

A recent 20-year study following 29,518 subjects found that those individuals avoiding sun exposure were twice as likely to die from all causes. Sunlight helps us make more endorphins, the natural chemical in our bodies that makes us feel relaxed and happy.

Sunlight promotes production of a peptide that helps to dilate the blood vessels, lowering blood pressure, and it helps create another substance called ‘Substance P’, that promotes better blood flow and regulates the immune system in response to acute stressors. And one more benefit of sunshine, it helps to reduce appetite, increase the libido and gives you a nice looking golden glow, while regulating your sleeping/waking cycle better.

If you want to stay healthy and strong, it’s not only wise, but essential to spend time outdoors in the sunshine. Soak it up!

We put one of the worst modern health crisis in our rear view mirror, but is it really over?

2026 – ER doc has urgent immunity warning for what’s coming

According to one ER doctor, there are 3 terrifying warning signs right now…

The media is hiding them (the politicians needed votes this fall).

Click here to see what’s coming next, and how to protect yourself

Immunity has been the perfect “back door” for taking away our freedoms..

And, what comes next could make the last few years look like a cakewalk.

Here’s this MD’s suggestions for supporting your immune system right now.

References
https://www.nytimes.com/2020/03/10/well/live/can-i-boost-my-immune-system.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
https://chriskresser.com/vitamin-d-more-is-not-better/
https://www.sciencedaily.com/releases/2019/04/190417111440.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821804/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/#B7-nutrients-05-02502
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/

The post Vitamin-D and Immune Function appeared first on thenutritionwatchdog.com.

Passing by an odd-looking vegetable in the farmer’s market or produce section of the grocery store, you glance at it, but keep going. What is that, you ask yourself? It’s a kohlrabi, that’s what it is, and it’s definitely worth a try!

Kohlrabi (pronounced coal-Rob-ee), is one of the newest superstars of the cruciferous veggie family. Once, a rather rare spotting in local market, it is now poised to grab the superfood crown away from kale.

Kohlrabi has big light green or purple bulbs with leaves that are attached to the outside of it. It’s an odd looking vegetable for sure. The bulb is delicious if you skin off the tough outer skin and slice it up and eat it raw, or you can make slaw out of it. It has a crunchy taste a bit like a broccoli stem, but milder and sweeter. The leaves are edible too, with a taste reminiscent of collard greens, only with a milder taste.

Like other members of this famous star-studded family, kohlrabi is full of phytonutrients that protect your health by fighting cancer, lowering inflammation, and protecting your heart.

Kohlrabi contains a large amount of vitamins A, C and K, as well as B-vitamins. It also contains copper, manganese, iron, potassium, dietary fiber and calcium, and is rich in phytochemicals and carotenes as well. With this amazing supply of nutrients, it’s not surprising that kohlrabi offers immense benefits for your body. Some of those healthy benefits include:

• Digestive health
• Stable blood sugar
• Helps with weight loss
• Fights heart disease
• Helps lower blood pressure
• Fights cancer

Cancer-Fighting Food

The cruciferous vegetable family is known for its cancer-fighting abilities and kohlrabi is no slouch in this area. Cruciferous vegetables contain compounds known as glucosinolates, which are well-known for their ability to fight breast, cervical, colon, lung and other cancers. These glucosinolates also support detoxification, protecting your cells’ DNA, and preventing dangerous cell mutations like cancer.

Like the rest of the cruciferous family of collards, kale, radishes, arugula, broccoli, cauliflower and brussels sprouts, this little darling kohlrabi contains myrosinase, which turns its sulfur-filled compounds into cancer-fighting bombs. These glucosinolates also transform into indoles, which prevent estrogen in the body from enhancing cancer cell growth.

Eating a diet high in cruciferous vegetables has been associated with a lowered risk of many cancers, so it’s a safe bet to include kohlrabi in your diet on a regular basis.

However, when it comes to eating cruciferous veggies for their cancer-fighting potential, eating them raw or lightly cooked is best, says Dr. Paul Thornally, a food scientist at University of Warwick. Cooking cruciferous vegetables too long destroys the valuable myrosinase enzyme that fights cancer. Shredding also causes these vegetables to degrade more quickly, so if you are making slaw, shred right before eating.

Cardiovascular Health and Blood Pressure

By now we should all be aware that a diet high in fresh, organic vegetables helps fight heart disease for a number of reasons. All vegetables, especially cruciferous veggies have tons of powerful antioxidants that fight free radicals, protect the heart and blood vessels and lower inflammation.

One large study of adults ranging in age from 25 years to 74 years showed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.

And the Journal of Nutrition showed that this analysis of several studies proved vegetable consumption lowers the risk of cardiovascular disease. By adding more vegetables like kohlrabi in your diet, you can certainly improve your heart and your health.

One of the most important indicators of potential heart disease is an inflammatory compound found in the body called “C-Reactive Protein” (CRP). Eating vegetables, which are high in antioxidants, especially beta carotene, like kohlrabi, reduces CRP. Lowering your level of CRP lowers your chances of heart disease and other harmful inflammatory diseases.

Many people who have high blood pressure are also at a higher risk of heart disease and strokes. Hypertension is a very common health issue that has an increased risk as you grow older. Often people have high blood pressure and don’t even know it. There are several good ways to lower blood pressure naturally, including a diet rich in vegetables like kohlrabi.

Kohlrabi contains a high levels of vitamin C, a powerful antioxidant which protects against high blood pressure, heart disease, strokes, cancer and inflammation in the blood vessels. Kohlrabi contains more vitamin C than an orange, which is over 100% of the recommended daily allowance. This all-purpose vitamin helps to keep the immune system strong, build collagen, help with healthier skin and gums, and fight diseases. So if you feel a cold coming on, grab a few kohlrabi and munch away!

Keeps Blood Sugar Low and Aids in Weight Loss

Kohlrabi and other cruciferous vegetables contain large amounts of fiber, as well as water, which makes you feel full, while the nutrients in kohlrabi satisfy your body. This prevents you from eating higher calorie, starchy, sugary processed foods that can make you gain weight.

Kohlrabi is very low in sugar or carbohydrates, so its delicious crunchy texture makes it a great substitute for crackers or chips for dipping. Its high fiber will also fill you up, while maintaining a low level of glucose. Next time you feel the munchies coming on, slice up a few kohlrabi and use them to dip into hummus or guacamole for a delicious snack that doesn’t make your blood sugar go up. This study of men in Finland showed that higher intakes of fruit, berries and vegetables that included kohlrabi resulted in a reduced risk of type 2 diabetes.

Where to Find Kohlrabi

While kohlrabi used to be a rare sighting, it is starting to grow in popularity, because of its mild, slightly sweet taste and it’s store of amazing phytochemicals that protect your health.

Look for kohlrabi in the early spring and summer months and fall. There are several different varieties available, with the most common one being the light green globes. My favorite is the purple one, although when you peel away the tough outer skin, it’s a creamy white inside, no matter what color the outside is.

If the leaves are intact and the kohlrabi is fresh, the leaves are edible and delicious, much like collard greens with less bitter taste. You can lightly stir fry the greens, add it to soups or stews or even chop it up and add to your favorite salad or smoothie.

The bulb can be sliced up and eaten raw, or shredded into a slaw. This recipe for kohlrabi slaw with cilantro, jalepeno and lime looks amazing!

Kohlrabi is also delicious and mild cooked and can be added to stir fry, soups or your favorite dish. Dr. Josh Axe has this delicious curried cauliflower soup with kohlrabi in it, that you will absolutely love.

Enjoy your new favorite superstar vegetable!

Reference
https://eatandbeatcancer.com/2013/07/13/anti-cancer-foods-an-unusual-vegetable/
https://foodfacts.mercola.com/kohlrabi.html
https://draxe.com/kohlrabi/

The post How This Odd-Looking Vegetable Can Do Amazing Things for Your Health (Kohlrabi) appeared first on thenutritionwatchdog.com.