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

Perhaps you’ve been to a fancy Italian restaurant and heard the waiter reciting the specials and when he gets to the salad, one of the ingredients he mentions is radicchio. Radicchio, pronounced, “Rah-DEEK-ee-oh”, is a magenta-colored leafy Italian vegetable with a ton of flavor and health benefits.

Radicchio belongs to the same family as dandelions and other vegetables in the chicory family, including Belgian endive. Radicchio looks a lot like red cabbage, but it has its own remarkable bitter-spicy flavor. Radicchio’s uniquely bitter flavor makes it a great addition to salads, but it also is deliciously mellow when grilled or sautéed.

There are several different varieties of radicchio, but Chioggia is the variety you see most often in the grocery store. It usually comes in a small round head, much like a head of cabbage. Radicchio is mostly grown in the Mediterranean, but in the U.S., radicchio is also grown in California.

Like many leafy vegetables, radicchio is high in vitamins and minerals, especially vitamin K which helps with blood clotting. Radicchio also contains vitamin C, vitamin B6, vitamin E, calcium, magnesium, zinc, copper, and a little bit of iron.

Radicchio has also been used in the past for wound healing, treating diarrhea, heart health, and maintaining blood sugar.

Like many brightly colored vegetables, radicchio is known for being high in antioxidants and protecting your body from damaging free radicals. Free radicals, which can come from many things in the environment, can damage the DNA in cells and lead to diseases such as cancer, heart disease, inflammation, and even dementia.

The deep pinkish purple of the radicchio leaves contains a powerful antioxidant called anthocyanin. Dark red grapes, cherries, blueberries and other blue, purple, or red fruits and vegetables also contain this antioxidant.

Anthocyanins are known to possess diabetes-fighting, cancer preventative, anti-inflammatory, pathogen-destroying and fat-fighting effects—in addition to preventing cardiovascular disease.

In fact, anthocyanins are so powerful, that they have potential pharmaceutical ingredients for medication. This study found these antioxidants effective at fighting a type of liver cancer. Other studies have shown the antioxidants in radicchio protect red blood cells. Anthocyanins also protect the skin from aging and help prevent cognitive decline in the elderly. In short, these antioxidants are the perfect anti-aging, preventative medicine.

Let’s take a look at some of the other incredible health benefits of radicchio:

• Cancer-Fighting—The high levels of antioxidants in radicchio help fight free radical damage. Free radicals damage cells’ DNA. Cells with damaged DNA often can reproduce into cancer cells. Radicchio’s ability to protect cell DNA, helps the body to create new, healthy cells and prevent cancer and metastasis.
• Healthier Heart and Blood Vessels—Inflammation is one of the primary causes of heart disease. When inflammation levels are high, the body sends out cholesterol to coat the blood vessels and the heart to protect from damage. When cholesterol and inflammation levels are high, risk levels for strokes and heart attacks go way up. Radicchio’s antioxidants help to lower inflammation and fight high cholesterol, protecting the heart, brain and the blood vessels.
• Diabetes Control—Radicchio contains a type of fiber that is called ‘inulin’. This fiber can help control blood sugar levels and keep them stable—something that is important for those with diabetes. Radicchio also contains caffeic acid and choric acid that can increase glucose uptake in the muscle cells where it will be utilized, rather than leaving the glucose in the bloodstream where it can cause damage. This substance can also stimulate the pancreatic cells to secrete more insulin, further helping to control blood sugar for diabetics.
• Weight Loss—The fiber and antioxidants in radicchio can help improve digestion—preventing constipation, bloating and other GI inflammation. A diet high in colorful vegetables helps you feel full, and is known to help with weight loss and maintaining a healthy weight.
• Smooth Healthy Skin—Radicchio’s high levels of vitamin A, and B-complex vitamins help to fight wrinkles, brighten up the skin and strengthen the hair and nails. B vitamins are especially important for energy and detoxification, as well as fighting inflammation, redness, and dry skin. And the high concentration of vitamin K helps keep skin smooth, glowing, and free of rashes, eczema, and other skin disorders.
• Anti-parasitic—Compounds in radicchio can help fight off certain GI parasitic infections. One study showed its power in fighting GI disease in livestock and another study showed its effectiveness against roundworm in pigs.

Want to try some radicchio? Try tearing up some leaves in a salad for some color and flavor interest. It pairs well with blue cheese topping, and arugula. Or if the bitterness is too much, roasting radicchio on the grill will bring out a smooth nutty flavor, most anyone would enjoy.

Try this recipe from Bon Appetit magazine.

Ingredients:

• 2 large heads of radicchio, halved through core end. Cut each half into 3 wedges with some core still attached to hold the leaves together.
• 3 tablespoons extra virgin olive oil
• 1 TBSP chopped fresh thyme
• Balsamic vinegar (for drizzling)

Directions:

1. Preheat grill to 400-450°F. Rinse radicchio wedges in cold water; gently shake off excess water (do not dry completely). Place radicchio in large bowl. Drizzle with olive oil and sprinkle with thyme, salt, and pepper; toss to coat.
2. Arrange radicchio wedges, 1 cut side up, on grill. Roast until wilted, about 12 minutes. Turn over and roast until tender, about 8 minutes longer.
3. Arrange radicchio on platter, drizzle with balsamic vinegar, fresh thyme, salt and pepper, and serve.

References:
https://www.bonappetit.com/
https://phlabs.com/nutrients-benefits-radicchio
https://www.healthline.com/nutrition/radicchio
https://phlabs.com/nutrients-benefits-radicchio
https://draxe.com/nutrition/radicchio/

The post What is this vegetable called Radicchio appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, co-author of the best-seller: The Diabetes Fix

Do you take zinc to help prevent colds, flu and Covid? If not, you should be getting zinc on a daily basis.

Zinc is an amazing mineral that has many benefits, including powering up your immune system, helping your body heal wounds, maintain healthy testosterone levels, balance metabolism, helping with nerve function, assisting proper brain function, cell growth, protecting vision, and assisting in better taste and smell.

Getting adequate zinc also helps keep hormones in balance, and even a small deficiency can result in an increased risk for infertility or diabetes.

Zinc is the one of the most abundant trace minerals in your body and is contained in every cell. In fact, cell division and healthy growth of cells is dependent on zinc’s ability to protect the cells’ DNA.

The mineral zinc has powerful antioxidant properties and helps to activate roughly 300 different enzymatic functions in the body.

Since the body cannot make zinc on its own, it is essential to obtain zinc from dietary sources and/or supplements. Some of the best sources of zinc include red meat (preferably grass fed), oysters, lamb, chicken, eggs, chickpeas, nuts, and pumpkin seeds. Vegetarians and vegans often have difficulty getting enough of this vital mineral in their diets if they are not eating meat.

Let’s look at some of the most important benefits of zinc:

Powerful Immune Function

You may have heard a lot of discussion on zinc in the past couple of years because zinc is a powerful tool to help fight off viruses such as colds, flu and even Covid. Zinc works as a preventative for illness and also works to help the body fight off pathogens, once infected.

It’s been reported that patients with low zinc levels developed much worse cases of Covid-19 with poorer outcomes. Zinc deficient patients with Covid developed more complications, prolonged hospital stays, and more respiratory difficulties. The same goes for those with influenza and other illnesses as well.

Zinc can be taken as a natural remedy for fighting the common cold, flu and Covid, etc. Studies show when zinc is taken for at least five months, it may reduce your risk of becoming sick with the common cold — plus supplementing once you already feel sick may speed up the healing process.

How does zinc do this? Once zinc gets into the cells where it functions best, it helps to interfere with virus replication, and helps maintain the body’s inflammation to prevent elevated out of control inflammatory responses like cytokine storms. Zinc also helps the function of the long-term memory T-cells, and B-cells, which help the body to retain memory of previous pathogens, and to actively fight any invaders.

Other research shows that this mineral helps interfere with the biological process that causes mucus and bacteria to build up in the sinuses and nasal passages.

If zinc is to work effectively in the body to fight off viruses, the zinc must be able to get inside the cells. This requires something called an ‘ionophore’.

An ionophore is a substance that allows zinc to travel across the cell wall into the center of the cell. This is where viruses gain entry and replicate. One of the most obtainable and inexpensive ionophore for zinc is a supplement called quercetin.

Quercetin is a naturally occurring plant pigment found in red onions, apples, dark grapes, berries, and green tea. Quercetin is one of the most abundant antioxidants found in our diet and contains strong anti-viral properties. So, if you are taking zinc to fight colds, flu, and other viral infections, be sure to get some quercetin to take with zinc. Quercetin is also readily available as a supplement.

Testosterone Production and Female Sex Hormones

Testosterone for men is not just for sex drive; it’s an important hormone that helps protect men’s health. While it is responsible for maintaining the sex drive, it is also important to prevent erectile dysfunction, muscle growth and bone strength. Testosterone levels generally peak in young men in their early twenties, and then begin to drop.

In the United States and other industrialized countries, there has been a recent drop in testosterone levels of men—resulting in an epidemic of erectile dysfunction, sexual dysfunction, and infertility. Lowered testosterone levels also contribute to physical changes like gynecomastia, loss of strength, fatigue, and lack of drive.

While there are a few contributing causes, including excess use of plastics and chemicals in our environment which create chemical estrogens (xenoestrogens), low testosterone levels may be as simple as a zinc deficiency—especially if you are vegetarian or vegan.

Zinc is necessary for males to produce adequate amounts of testosterone and to help maintain those levels. In one study, dietary zinc restriction in normal young men was associated with a significant decrease in serum testosterone concentrations after only 20 weeks. Conversely, zinc supplementation of marginally zinc-deficient normal men for six months resulted in a significant increase in serum testosterone levels.

Zinc levels also have an impact on female sex hormones and partially responsible for the creation and release of eggs from the ovaries.

Several studies show zinc deficiency in women can cause problems with hormone levels, including impaired synthesis and secretion of follicle-stimulating hormone (FSH), luteinizing hormone (LH), abnormal ovarian development, disruption of the menstrual cycle, prolonged gestation periods, miscarriages, still-births, birth defects, difficult deliveries, pre-eclampsia, and low birth weights of infants.

A diet high in foods that contain zinc, as well as supplementation can enhance and balance hormone levels in both men and women.

Helps Fight Diabetes

Zinc helps to manage hormones including hormones involved in diabetes. This includes insulin, primarily. Zinc helps to find to insulin, helping to maintain blood sugar levels better.

Zinc also helps with efficient utilization of digestive enzymes, helping to break down food better, and helping glucose to be used for fuel, rather than being stored as fat.

Zinc helps to improve insulin receptors, prolong the action of insulin, and promote healthy lipid levels. It is thought that abnormal levels of copper and zinc seem to accompany diabetes and may be implicated in many of the complications of diabetes as well. Zinc supplementation may possibly have clinical use as an adjunct therapy for preventing or managing diabetes.

Acne and Wound Healing

Zinc is essential for healthy skin, and is involved with encouraging growth of healthy tissue. Zinc also promotes the growth of collagen, along with vitamin C. Collagen is the structure that supports the skin, forms connective tissue, ligaments, and cartilage.

Zinc is often used for patients with severe burns, slow-healing wounds, or infections, and to prevent scar formation. Because zinc helps support the immune system, it also helps to fight infection in the skin as well.

Zinc also helps those who struggle with acne and helps to prevent breakouts. It’s considered to be one of the best natural treatments for acne.

Zinc is also of benefit for atopic dermatitis (rashes) and diaper dermatitis. Zinc makes a great natural barrier against moisture and irritation of diapers in babies.

Because zinc is also a powerful antioxidant, zinc helps prevent heart disease, fight cancer, aids in nutrient assimilation, helps build muscle, fights ADD/ADHD, helps get rid of depression, improves macular degeneration, and protects the liver.

Brain Health

Zinc benefits also extend to brain function. Neurons are the fundamental units of the brain and the nervous system. These important cells are responsible for receiving all the sensory input from the from the external world, for sending commands to our muscles to move, to help with thought processes, and for transforming and relaying electrical signals.

Zinc is actually used by the body to help create new neurons in the brain’s hippocampus. The hippocampus of the brain is the place where memories are developed. It helps to synthesize memories, emotions, and other sensations all together. Once a memory is put together in the hippocampus, it is sent to another portion of the brain to store as a long-term memory.

When zinc levels are low, the process of forming memories is inhibited, causing long-term and short-term memory problems.

When communication amongst the brain cells is slow due to inflammation or other issues, you may experience brain fog. Brain fog is the inability to focus or concentrate to think clearly. Brain fog can impair a person’s ability to reason, make decisions, and problem solve. Because zinc is effective at reducing inflammation, zinc also helps to clear brain fog and get rid of brain fog.

The brain also needs zinc to create dopamine. Dopamine is a ‘feel-good’ hormone that is also very important for memory and focus. Studies show a zinc supplement improves focus and memory, while reducing impulsivity.

Attention deficit disorder (ADD) and attention deficit/hyperactivity disorder are common development disorders that often affect both children and adults. It was found that circulating levels of zinc were significantly lower in those with ADHD.

Zinc deficiency is also connected to a variety of other neurological disorders including autism, seizures, depression, and anxiety disorders.

Zinc Deficiency

Zinc deficiencies are common, especially amongst those who don’t eat meat.

Since zinc plays an important role in many biochemical pathways including the digestive system, nervous system, immune system, reproductive system, and skeletal system, deficiencies can cause many health issues.

Signs of zinc deficiency include:

• Getting colds, flu, and other illnesses easily
• Fatigue
• Blood sugar issues
• Inability to concentrate or sit still
• Poor growth
• Skin infections and poor wound healing.

People who avoid meat, poultry, and fish and at the highest risk for zinc deficiency. Even though some plant foods contain zinc, it is best absorbed in the presence of animal protein. People who suffer from celiac disease, digestive problems, or alcoholism and liver disease are also at high risk of being deficient.

If you don’t feel you are getting enough zinc in your diet, it’s best to supplement. Keep in mind that too much zinc can become toxic, so it’s best to keep your zinc intake in the therapeutic zone.

Zinc supplements come in several forms including:

• zinc gluconate
• zinc sulfate
• zinc acetate
• zinc picolinate
• zinc citrate
• zinc glycerate

According to Dr. Josh Axe and other nutrition experts, the tolerable upper limit to be around 40-50 milligrams per day. Some studies have found that higher doses can help fight off colds, flu and Covid, but check with your doctor first. And—avoid taking zinc if you haven’t eaten, zinc is best taken with food to avoid stomach upset.

Most people never think about zinc when it comes to their heart — but research shows low zinc levels weaken arterial walls, fuel inflammation, and accelerate plaque buildup. Worse, without enough zinc, blood platelets clump together more aggressively, raising the risk of dangerous clots. The result? A silent vulnerability hiding in plain sight — and a simple deficiency that could be putting your heart at serious risk.

Duke MD: “#1 heart attack sign is not chest pain, cholesterol, or BP”

The first sign of a heart attack is almost never chest pain…

High cholesterol… or high blood pressure.

The new discovery of a top Duke University doctor has stunned cardiologists worldwide:

If the levels of this one nutrient in your heart are LOW, your chances of heart issues skyrocket.

(Hint: it’s not Omega-3s.)

This common deficiency leaves no trace on standard blood work panels.

Which means even with perfect cholesterol & normal blood pressure, you could STILL be at serious risk.

“Almost everyone forgets their heart is a muscle. And like any muscle… it needs protein-like nutrients to stay strong,” says Dr. Rick Cohen.

Dr. Cohen’s natural solution has helped thousands of people enjoy a healthy heart without living on drugs.

And he’s released a short video revealing a simple pre-shower technique to keep your heart strong.

Watch it here:

>>> Duke University MD Reveals The #1 “Heart Strong” Nutrient Backed By 600+ Studies

References
https://www.healthfirstdc.com/blog/the-importance-of-zinc-and-quercetin-during-pandemic
https://www.healthline.com/health/testosterone-and-zinc#zinc-deficiency
https://draxe.com/nutrition/zinc-benefits/
https://draxe.com/nutrition/zinc-benefits/
https://www.mindbodygreen.com/articles/benefits-of-zinc
https://www.mdriveformen.com/blogs/the-driven/what-are-the-benefits-of-zinc-for-brain-health
https://renuerx.com/mental-clarity-can-zinc-and-other-supplements-help-you-focus/

The post 6 Powerful Benefits of Zinc: Your Immune System, Hormones, Brain Function, and so much more 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

Have you ever heard of moringa? Hint: It’s not a new Latin American dance, it’s a superfood!

Moringa Olifera is actually a superfood plant that has been used medicinally for thousands of years in India and Africa. It is also known as the drumstick tree, horseradish tree, or the ben oil tree. Moringa tree roots can grow in a variety of soils, including dried out, depleted soils. Because they are drought-resistant and can grow without rainwater, moringa trees do particularly well in harsh and dry climates.

Most all the parts of the tree are used in many traditional herbal medicines.

Moringa is rich in powerful antioxidants and other active plant compounds. Moringa comes packed with over 90 protective compounds, including isothiocyanates, flavonoids and phenolic acids.

A large number of published studies have shown that extracts of Moringa Oleifera leaves possess a wide range of healthy biological activities in our bodies. Moringa has been used to treat a large variety of diseases including:

Moringa is considered a nutritious superfood and the leaves and pods are often eaten in India and Africa. Moringa leaves contain many vitamins and minerals, as well as antioxidants. One cup of fresh, chopped leaves contains protein, vitamin B6, vitamin B2, vitamin A, vitamin C, iron, and magnesium. Moringa is considered so nutritious that the dried leaves are often sold as a nutritional supplement. Moringa pods are especially rich in vitamin C.

Moringa Antioxidants

Moringa contains a high level of antioxidants and flavonoids that fight dangerous free radicals in the body. Free radicals, when they accumulate in the body can contribute to the onset of many chronic diseases such as heart disease, cancer and diabetes.

The tree contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol.

One study in post-menopausal women found that taking 1.5 teaspoons of moringa leaf powder every day for three months significantly increased blood antioxidant levels and helped to lower blood pressure. Moringa has also been shown to reduce unhealthy levels of cholesterol as well, possibly due to its antioxidants.

The antioxidants in moringa include:

Quercetin—A powerful antioxidant and anti-inflammatory compound that helps protect against hypertension as well as lessening inflammatory reactions such as asthma and allergies.

Vitamin C—This antioxidant is a strong immune booster and helps slow down inflammatory responses as well. It also works in conjunction with collagen compounds to strengthen ligaments, tendons, muscles and skin. Antioxidant-rich vitamins promote your own natural collagen production, which fights signs of anti-aging by keeping skin firm and preventing fine lines and wrinkles.

Chlorogenic acid—This antioxidant is found in coffee and helps to hold blood sugar level after meals.

Moringa leaf is such as powerful antioxidant it can be used as a food preservative for meat.

Moringa and Blood Sugar

Blood sugar issues and metabolic disease are a key factor in many serious health issues, especially diabetes. Keeping blood sugar stable through diet and dietary supplements is one of the healthiest measures to maintain health.

Interestingly, several studies have shown that Moringa Oleifera may help lower or stabilize blood sugar levels. One study of 30 women showed that taking 1.5 teaspoons of moringa leaf powder every day for three months reduced fasting blood sugar levels by an average of 13.5%.

Another small study in six people with diabetes found that adding 50 grams of moringa leaves to a meal reduced the rise in blood sugar by 21%.

Reduces Inflammation

Inflammation is a normal response by the immune system to help our bodies fight off infection or heal an injury. When inflammation becomes chronic and longstanding, it can cause worsening health problems. Long term inflammation is often linked to diseases such as cancer, Alzheimer’s, diabetes, and heart disease.

Many foods have anti-inflammatory compounds in them—especially fruits and vegetables. Scientists have identified one of the most powerful anti-oxidant compounds in moringa called isothiocyanates.

Protects against Arsenic Toxicity

Many of the foods we eat can pick up toxic levels of arsenic, especially certain types of rice. Arsenic is considered a poison and even low levels can build up to potentially toxic levels after a period of time. Some studies on arsenic toxicity show an increased risk of cancers as well as heart disease.

Several studies on mice and rats have proven that the leaves and seeds of moringa can protect against arsenic buildup and toxicity. This is most likely due to the powerful antioxidants it contains, as well as the increased amounts of fiber that moringa contains.

Helps the Environment, Protects Topsoil and Filters Water

Moringa tree is capable of growing in depleted or dry soils where many other types vegetation cannot grow. This is also exactly why certain undernourished populations living in third-world countries such as Africa or India have benefited from it during times of famine. It grows in dry soil and is extremely high in nutrients, making it life-saving for many.

Growing moringa can be utilized to help restore fertile soil, aid in forest restoration and protect topsoil from being blown away.

The seeds have a unique use for water purification. When moringa is combined with water, the impurities cling to the moringa seeds. Once the seeds are removed, they leave cleaner water with less toxins.

Some studies have shown that 0.2 grams of ground moringa seed can turn one liter of contaminated water into safe drinking water.

Moringa Side Effects

Moringa leaves may also contain high levels of nutrient-blocking compounds, which can reduce the absorption of minerals and protein. However, unless you are consuming very large quantities of moringa, the anti-nutrients available in moringa are of little consequence.

Moringa is completely natural and free from chemical additives and seems to be very well-tolerated. However, moringa side effects are still possible and can include:

• low blood pressure
• slowed heart rate
• uterine contractions
• cell mutations when high amounts of seeds are consumed
• interference with fertility

Be aware of medication interactions with moringa:

• Levothyroxine: Compounds in the moringa leaf may aid the thyroid function, but it can make thyroid medication too strong.
• Medications metabolized by the liver: Moringa extract can slow down the metabolism of medication causing various side effects or complications.
• Diabetes medications: Diabetes medications are used to lower blood sugar, which moringa also does effectively. It is important to monitor blood sugar levels if using both.
• High blood pressure medication: Moringa has shown to be effective at lowering blood pressure. Taking moringa and blood pressure medication may result in low blood pressure.

How to Use Moringa

Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but there are also many types of supplements or extracts available as well.

• Dried moringa leaves or moringa powder – Follow dosage directions carefully, taking up to six grams daily for up to three weeks at a time (which has been shown to be safe, according to studies).
• Moringa tea – This type of moringa is made from dried leaves steeped in hot water, just like many other beneficial herbal teas. Most nutrient-dense types are organic and dried slowly under low temperatures.
• Moringa seeds – The pods and flowers appear to have a high antioxidant content along with proteins and fatty acids. The immature green pods of the plant are often called “drumsticks” and can be eaten and prepared like green beans.
• Moringa oil – Oil from the seeds is sometimes called Ben oil. Look for it in natural creams or lotions. Keep the oil in a cool, dark place away from high temperatures or the sun.

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References
https://draxe.com/nutrition/moringa-benefits/
https://yoursuper.com/pages/moringa-benefits?gclid=CjwKCAiAq8f-BRBtEiwAGr3Dga8CWNlO4-6VLus6oR-IZHms7diw-uRTGYaqo-wkYrdlNQOL-IID-RoCNhsQAvD_BwE
https://www.medicalnewstoday.com/articles/319916#side-effects
https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera

The post What is Moringa and Why is it Good for Me? 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

This antioxidant is so important it is considered the “Master Antioxidant” in the body.

This “master” antioxidant protects the human body like few others. This antioxidant is called glutathione. If your levels of glutathione are low, you are at a much higher risk for strokes, diabetes, heart disease, Alzheimer’s diseases, cancer, dangerous infections and even severe complications of Covid19.

Glutathione also boosts and recycles other antioxidants in the body including vitamin C, vitamin E, alpha lipoic acid and CoQ10. This antioxidant is made up these three amino acids: cysteine, glycine, glutamic acid (or glutamate).

When these three amino acids come together to form glutathione, they have the power to detoxify and get rid of dangerous free radicals, toxic drugs, and heavy metals such as lead and mercury. This mechanism is incredibly important to protect your entire body from dysfunction and disease.

Glutathione also protects the mitochondria in the cells—which is the power plant of the cell–ensuring your cells are able to make the energy your body needs. Each and every cell in the body contains mitochondria that convert glucose, amino acids, and fats from the foods you eat into energy. Our mitochondria need to be protected, and the primary protector is glutathione to guard our source of energy.

At first glance, glutathione is similar to other well-known antioxidants such as vitamin C and vitamin E. However, unlike most antioxidants like resveratrol and quercetin – your body can make its own glutathione. It just needs the right building blocks.

In fact, your body needs to make glutathione in order for you to live a healthy life. Scientists have even suggested its levels as a great predictor of one’s lifespan. Certain health conditions and lifestyle factors can lower one’s glutathione levels. People with diabetes, hepatitis, cancer, heavy alcohol consumption, HIV, Parkinson’s COPD, and cigarette smokers have low glutathione—although it is not known if low glutathione levels brought on the disease or if the disease actually depletes glutathione levels.

Other factors that deplete glutathione levels include:

• Diets high in processed foods and preservatives including nitrates, artificial sweeteners, dyes, and preservatives
• Chlorinated water
• Strenuous exercise
• Aging—levels go down after the age of twenty
• Pollution from car exhaust, second-hand smoke and industrial pollutants
• Pesticides, herbicides, solvents, fuels and fuel byproducts
• Household products such as laundry soap, fabric softeners, air fresheners, bleach, lawn and garden supplies
• Certain medications, including Tylenol
• Chronic stress, anxiety, depression
• Physical trauma
• Too much sun exposure, X-rays and electromagnetic fields (EMF’s)

Even though glutathione is naturally created in your cells, your body’s levels of it still naturally decrease with age. And glutathione also does not act alone in your body — it needs coenzymes to perform its various enzymatic roles.

The role of glutathione in necessary bodily functions is of primary importance. Healthy levels of glutathione are a major factor to good health and fighting disease.

The following health benefits largely relate to glutathione’s role in these vital bodily processes:

Powerful Antioxidant

Antioxidants are one of the body’s biggest protectors of aging and disease. They go after free radicals and oxidative damage. Free radicals are highly reactive forms of oxygen produced in the body. When free radicals come into contact with normal molecules, they steal an electron, damaging the healthy cell and its DNA.

Just ‘living’ produces free radicals, and exercise, toxins in the environment and even lack of sleep increase that load. In fact, some estimates show that the DNA in your cells take 10,000 oxidative hits daily. Antioxidants work to counteract that damage caused by free radicals.

Glutathione directly binds to oxidative compounds that damage the cells and energy production. It goes after a wide range of oxidants, including superoxide, nitric oxide, carbon radicals, hydroperoxides, peroxynitrites, and lipid peroxides. Glutathione offers all-around antioxidant defense better than any other antioxidant.

Glutathione is equally important to boost the power of antioxidants your body needs, such as vitamin C and E. It increases overall antioxidant levels, something that could not be accomplished just with one substance.

Lowers Inflammation

High levels of inflammation are present in virtually every chronic illness including diabetes, heart disease, and cancer. However, inflammation can, and should be, a healthy and necessary reaction to fight infectious invaders. The problem comes when you cannot shut down an excessive inflammatory reaction.

Glutathione can block production of most inflammatory cytokines. Cytokines are a product of our immune system. If you suffer from chronic health issues, cytokines contribute to a state of constant low-grade inflammation. While cytokines can be very beneficial, people with high levels of inflammation can have harmful levels of cytokines.

A number of airway and lung diseases including COPD, tuberculosis, pneumonia and asthma result in excessive inflammation, but they can improve when healthy glutathione levels are increased.

The highly contagious virus, SARS-CoV-2, also incites an inflammatory reaction in the lungs of some people, which can become deadly. This is often a result of a ‘cytokine’ storm which causes an excessive amount of fluid and inflammation to build up in the lungs. Glutathione helps to modulate the immune reaction and lower the inflammatory response in this viral illness.

Injuries also create an inflammatory response. Whether you are talking about trauma, infection, toxins, or allergies, your immune system answers the same.

When an injury occurs, blood and lymph vessels release fluids and this creates the physical manifestations of redness, pain, stiffness, and swelling. After the infection or injury is repaired the acute inflammatory response normally subsides and goes away.

Unfortunately for many, environmental toxins, diet, chronic stress, and other lifestyle issues can cause inflammation that does not go away as it is meant to. As a result, many people suffer from chronic, systemic inflammation.

Rebalancing glutathione levels reduces chronic inflammation and restores a balanced immune function.

Immune Power

Glutathione helps your immune system stay strong and always ready to fight infections—without overreacting as in the case of autoimmune disease or allergies—or in the case of Covid19, glutathione helps protect against the cytokine storm. While vitamin C gets most of the attention for an antioxidant that boosts immunity, glutathione should be center stage.

According to a 2013 study, glutathione helps fight microbial, viral and parasitic infections while enhancing the functional activity of immune cells and improving both your innate (your first line of defense) and adaptive (antibody specific) immunity.

Studies show that active glutathione powers up natural killer (NK) and T cells, your body’s innate immune system’s front-line infection fighters. T cells enhanced with glutathione are able to produce more natural infection-fighting substances, making them more effective fighting both bacterial and viral infections.

This study found that glutathione doubled natural killer cells’ ability to kill off invaders after six months of use. Glutathione also has a very potent antibacterial effect as it helps immune cells called macrophages fight the bacterium that causes tuberculosis, Mycobacterium tuberculosis.

In another study, researchers found that glutathione modulates the behavior of many immune system cells that affect adaptive immunity and protect against microbial, viral and parasitic infections.

Many chronic infections such as Epstein-Barr virus, hepatitis, herpes viruses and Lyme disease—to name a few—deregulate and suppress the immune system. Glutathione can modulate and reverse this suppression.

Autoimmune disease—which is characterized by an overactive immune system that attacks the body—is also hallmarked by imbalanced glutathione levels. Taking supplemental glutathione for autoimmune disease helps lower inflammation and modulate the immune system.

Brain Health

Our brains need glutathione to function effectively. In fact there is a clear link between low glutathione levels and decreased brain health.

As we age, it’s not uncommon to experience a bit of forgetfulness or difficulty concentrating. These are just two examples of neurodegeneration, a process by which the neurons in our brains become damaged and may even die. Aging can actually cause brains to ‘shrink’ and not function at full capacity. While this process is unavoidable as we age, it can be slowed, or even reversed, and glutathione plays an important role.

Parkinson’s and Alzheimer’s disease are both linked to oxidative stress and low levels of glutathione. Increasing the amount of this antioxidant can help slow the progression of these neurodegenerative disorders.

Alzheimer’s disease is also at least partly, caused by oxidative stress. The buildup of toxic proteins in Alzheimer’s further lowers glutathione levels, making the patients more likely to be deficient. Antioxidants have shown great promise to prevent and/or slow the disease.

Several clinical studies showed that antioxidants supplements slowed the progression Alzheimer’s. In mice with Alzheimer’s, increasing glutathione could boost memory, reduce plaque buildup, and improve overall symptoms. Other neurological illnesses such as Lyme disease, ADHD, autism, schizophrenia, obsessive-compulsive disorder, and anxiety and depression improve with higher levels of glutathione.

Helps the Liver Detoxify

The role of glutathione in your body’s detoxification system is vital and necessary. But your natural processes sometimes need a boost from increased glutathione from your diet or supplements.

The detoxification process begins in the cells. Toxins and other materials are partially processed by special proteins inside the cells. If this process does not work perfectly, the toxins can turn into dangerous free radicals at this point. Glutathione steps in to assist here and neutralizes these toxins, which are then sent to the liver to be further broken down.

As a detoxifier, glutathione is unparalleled. It binds metals and other toxins and transforms them into compounds that can be excreted in bile or urine. Once bound, these toxins become water-soluble and can be transported out of cells.

However, the binding of toxins to glutathione creates a demand on the body to make new glutathione. Deficiency results when a tissue or system cannot keep pace with the demand.

Because it is the primary organ of detoxification, the liver manages the body’s largest stores of glutathione, which play a major role in detoxifying environmental pollutants, radiation, drugs, carcinogenic chemicals, and heavy metals.

When there is a deficiency in antioxidants, cell death in the liver can occur, leading to liver damage and the progression of fatty liver disease. Glutathione has been shown to improve protein, enzyme, and bilirubin levels in the blood of individuals with alcoholic and nonalcoholic chronic fatty liver disease. (NAFLD can be caused by a poor diet and high levels of sugar and high fructose corn syrup.)

Glutathione Improves Athletic Performance

Glutathione can boost athletic performance and is a proven exercise enhancer. In one study of eight men receiving glutathione before a workout, the glutathione group performed better, felt less fatigued, and had lower levels of lactic acid. Lactic acid buildup is thought to result in muscle fatigue and burning feeling while working out. Lactic acid buildup can also cause low blood pressure, muscle aches post-workout and loss of performance.

Glutathione is also key to boost nitric oxide, a key performance enhancer for exercise. Nitric oxide is well known to dilate blood vessels improving blood flow and oxygen delivery to muscles and tissues. This improves both power and endurance.

Glutathione and Vitamin D Utilization

Vitamin D3 is a very hot topic these days, especially because it controls and modulates the immune system. When glutathione levels are low, the body has a hard time utilizing vitamin D.

In fact, low vitamin D3 levels are connected with simultaneous glutathione deficiency. Researchers found that supplementing with vitamin D3 and glutathione actually restored glutathione levels along with increasing the bioavailability of the vitamin D3. The two also effectively lowered inflammation.

Scientists confirm that consuming vitamin D supplements “are unlikely to be successful unless the glutathione levels are also corrected.” In other words, simply taking vitamin D isn’t enough. You need to be sure you have adequate glutathione levels to make sure that your vitamin D3 is working as it should.

Glutathione in Heart Health, Diabetes, Skin Health, Kidney Disease, and Fighting Aging

Glutathione lowers inflammation, help protecting the heart and blood vessels from cardiovascular disease. Those with diabetes, especially type 2 diabetes often have low glutathione levels which leads to more oxidative stress, inflammation and tissue damage. Increasing glutathione levels aids in protecting the body against damage from high blood sugar.

Glutathione helps reduce the effects of aging on the skin, improving appearance and skin elasticity. It also helps manage psoriasis, a chronic inflammatory skin disease. Glutathione lightens skin tones, removes ‘age’ spots (or hyperpigmentation) in the skin as well.

Research shows that glutathione may help increase the levels of red blood cells in in patients who are suffering from chronic renal failure and undergoing hemodialysis, making it a useful compound for the treatment and management of anemia a common side effect of kidney patients.

How to Raise Your Levels of Glutathione

Plenty of foods will also help your body to boost production of glutathione, especially those that contain high amounts of sulphur, such cruciferous vegetables.

Glutathione is found in raw asparagus, almonds, spinach, broccoli, walnuts, garlic, tomatoes, cucumber, watercress and chives. However, there is great variability in how much glutathione is absorbed from these dietary sources. Cooking, storage and farming methods can change the amount of glutathione in foods.

You can also maximize your body’s ability to create glutathione by eating foods that are rich in it’s the building blocks for glutathione. These foods include:

1. Whey protein powder provides all the correct amino acids that your body needs to produce glutathione. Plus, it contains a unique ingredient known as glutamylcysteine, which is highly bioactive in its affinity for converting to glutathione.

When buying whey protein powder, make sure that you choose a cold-pressed product that comes from organically raised grass fed cows to be sure that it’s free from harmful chemicals, hormones. Also check the label to be sure the product is not full of sugar or artificial sweetener—except for stevia, which is a natural sweetener.

2. Allium and cruciferous vegetables—Vegetables such as garlic, onions, leeks and chives contain allium. Cruciferous vegetables, including broccoli, cauliflower, kale, cabbage, arugula and brussels sprouts, have high amounts of sulfur-containing amino acids that are essential for glutathione production.

3. Grass fed meat and pastured eggs are also excellent sources of sulfur-containing amino acids to aid the body in creating glutathione.

4. Foods containing selenium—Selenium plays an important role in the formation of glutathione, so consuming foods rich in this nutrient will also boost your glutathione. In addition, selenium is important for optimal thyroid function, as well being valuable for the immune system. Some dietary sources of selenium include Brazil nuts, wild-caught seafood and organ meats.

Glutathione in supplements

Glutathione comes in capsules or liquid, liposomal form. The active form of glutathione in supplements is called “Reduced Glutathione” or “L-glutathione”.

Plain glutathione is an extremely fragile molecule which is easily degraded and destroyed by bile and stomach acid, which is why taking the powdered capsule form may not be the most bioavailable way to take glutathione.

Liposomal glutathione is made of the exact same building blocks as our own cell membranes. Liposomes are microscopic, fat-soluble spheres with glutathione intentionally trapped inside the water-soluble center. When ingested, the liposomes pass through the stomach intact and can then easily attach to the cell membrane in the small intestines. Once attached, the liposomes ‘fuse’ with your cells, releasing the glutathione content into the circulation.

Eliminating sugar, grains and processed foods from your diet is a great way to lessen oxidative stress that uses up glutathione. Be sure to also get a decent amount of appropriate exercise to increase your body’s ability to produce glutathione. Managing your stress and getting enough sleep also help inhibit the damaging effects of free radicals. And be sure to get outside in the sunshine around noon every day to build up your body’s levels of vitamin D, which functions much better in the company of glutathione.

References
https://pubmed.ncbi.nlm.nih.gov/23089304/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7172740/
https://www.thailandmedical.news/news/breaking-covid-19-research-russian-study-indicates-that-glutathione-deficiency-affects-covid-19-susceptibility,-nac-supplements-helps
https://pubs.acs.org/doi/10.1021/acsinfecdis.0c00288
https://www.healthline.com/health/glutathione-benefits#forms
https://holisticprimarycare.net/topics/vitamins-a-supplements/what-every-doctor-should-know-about-glutathione/
http://www.immunehealthscience.com/what-depletes-glutathione.html
https://coremedscience.com/blogs/wellness/do-you-have-a-glutathione-deficiency

The post You may be missing out on the most Important Antioxidant… appeared first on thenutritionwatchdog.com.

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

Did you know that saffron is considered the most expensive spice in the world?

Saffron has uniquely beautiful, exotic and healthful properties that make any dish amazingly delicious and good for your health. Saffron also, like many spices, boasts some pretty powerful medicinal properties as well. In ancient Egypt, it was used for gastrointestinal disorders, and in Roman days it was used for wounds and to relieve upper respiratory issues.

Saffron also has cancer-fighting, anti-inflammatory substances and has been put to use for a wide variety of treatments including coughs, colds, spasms, fevers, bronchitis, uterine bleeding, flatulence, and insomnia.

It’s also used for coughs as an expectorant, and it helps lessen asthma symptoms. In ancient Mediterranean cultures, the spice was also associated with strength, fertility, psychic sensitivity and sexual potency.

Saffron has been grown all over Europe, Greece, Spain, Turkey, France and Italy as well as India and China. Its high price tag is mostly due to the fact that it is very labor intensive to grow, has a low yield per plant, and is difficult to harvest. It actually takes about 4,500 hand-picked flowers to yield one ounce of this dried spice. Only three wispy ‘threads’ come from each saffron flower, which is a member of the iris family.

But beware of fake saffron. The high cost of genuine saffron makes it easy to end up with fake saffron, so read labels carefully and purchase from a reliable supplier. Also watch out for something called “meadow saffron” which can be very toxic and is quite different than genuine saffron.

Saffron is also well-known as a dye, as only a single grain can color up to 10 gallons of water with its signature yellow-orange hue. Precious saffron colors the robes of Buddhist monks in India.

While it would be hard to eat a whole ounce of saffron, this is a good way to evaluate its nutrition. It is super high in manganese which helps to regulate blood sugar, metabolize carbohydrates, and absorb calcium. It’s also very high in vitamin C, magnesium, and iron. But you don’t have to eat a whole ounce of saffron for its health benefits!

More importantly, like many herbs and spices, saffron contains more than 150 unique volatile compounds. One of them, picrocrocin, is the main substance behind its taste. Another substance, safranal is responsible for its fragrant smell. Crocin is another compound in saffron and has much to do with its intense color. Crocin signals that it contains powerful carotenoids and antioxidants and other medicinal attributes.

Let’s take a look at some of the top health benefits of saffron.

Fights Cancer

Saffron extract has been studied scientifically and is shown to have anti-tumor effects. In addition, topical applications of saffron extract have proven effective against stage 2 skin cancer, and taking it orally has shown to slow cancer cells in soft tissue and inhibit tumor growth in mice. Other studies show that saffron helps to reduce the negative side effects of toxic chemotherapy treatments.

In another clinical trial the effects of saffron for treating patients with liver cancer was studied. In the group treated with saffron, two patients showed partial and complete response (50%) whereas in the placebo group, no response was seen.

Treats Erectile Dysfunction

Erectile Dysfunction (ED) is becoming a very common malady, especially among older males. It affects over 150 million males throughout the world. In ancient medicine, saffron has been used as an aphrodisiac, so it makes sense that it would also work well for ED.

In a study evaluating saffron’s on ED, 20 males took a tablet containing 200mg of the spice. At the end of ten days, there was a statistically significant improvement in erections, including a positive effect on sexual function with increased duration and events.

Heart Health

Components of saffron are also extremely valuable at improving heart heath as well. Saffron has been reported to help lower bad cholesterol and to help keep cholesterol levels in the healthy ranges. Animal studies show saffron to lower cholesterol by as much as 50%.

Saffron has antioxidant properties, which helps it maintain healthy blood vessels. In addition, saffron has strong anti-inflammatory properties as well, which also helps to lower inflammation in blood vessels, reducing the chances for blood clots, heart attacks, and strokes.

In the Mediterranean, where saffron use is plentiful, people have lower than normal rates of heart disease, which may be attributed to a variety of diet and lifestyle factors, including saffron use.

Helps Premenstrual Syndrome

Premenstrual syndrome (PMS) is associated with bloating, cramping, and mood changes. PMS affects 20-40% of women who are of reproductive age, making PMS one of the most common health problems reported by women.

One of saffron’s capabilities is its antispasmodic effect. In this study on saffron and PMS, women aged 20-45 were recruited to participate for six months. Results showed a significant improvement in both daily physical symptoms of PMS along with the depressive symptoms, as compared to the placebo group.

Helps with Weight Loss and Glucose Control

One of the biggest difficulties to overcome on a weight loss program is feeling hungry and having cravings. Snacking has derailed many weight loss plans.

Saffron has been shown to be effective at increasing satiety and taking away hunger for those on a weight loss program. One research study based in Malaysia, evaluated women on a weight loss program, who took a capsule with saffron extract in it vs. a placebo group. After two months in the study, participants using saffron reported a decrease in their cravings and snacking and lost more weight than the control group.

Saffron can also help to reduce blood glucose levels and increase insulin response, which is especially helpful for diabetics. The substance crocin in saffron was found to have anti-diabetic properties in diabetic rats fed fructose.

High blood sugar also results in Advanced Glycation End products (AGE’s). These AGE’s are responsible for excessive oxidation and inflammation which can exacerbate inflammation in blood vessels of diabetics, a key area of vulnerability. Crocin helps to lower inflammation and protect blood vessels, thereby helping to prevent the health complications that many diabetics manifest.

Treats Depression as well as Some Antidepressants

Depression is an increasingly prevalent mental disorder today, with growing numbers. Depression can affect people of all ages. The Centers for Disease Control find that 1 out of 10 adults in the U.S. suffer from depression. By 2020, it is thought that depression will be the world’s second leading cause of disability.

It is thought that one theory of depression has to do with inflammation in the brain, so many treatments aim to lower inflammation, overall.

In the past 25 years, however, the use of antidepressant medications has gone up over 400%, with 11% of Americans taking antidepressants. One of the biggest problems with prescription antidepressants is the extreme number of severe side effects (up to 90% of patients) including anxiety, constipation, insomnia, weight gain, sexual dysfunction, and even suicide.

Saffron has a long history of being used to treat depression, so it was scientifically studied to determine its effectiveness. Scientists conducted a six-week study on 40 patients who were officially diagnosed as suffering from major depression.

One group was given a saffron capsule twice a day for six weeks. The other group was given a placebo. The saffron subjects showed significantly better outcomes than the placebo group, without the adverse reactions that patients on antidepressant medication have.

The conclusion: Saffron was as effective as Prozac and other antidepressants without the side effects—especially sexual dysfunction. Saffron has also been shown to be highly effective in reducing anxiety as well.

Possible Side Effects of Saffron

Saffron has such powerful medicinal effects, it needs to be taken with caution, especially when combining it with any other herbal or medicinal supplements that lower blood pressure.

Some supplements to avoid include: Andrographis, casein peptides, cat’s claw, fish oil, CoQ10, L-arginine, stinging nettle, lyceum and theanine. Saffron can also cause severe asthma or nasal stuffiness if you happen to be allergic to it.

Consuming too much saffron can cause saffron poisoning resulting in:

-yellowing of the skin and eyes
-vertigo
-vomiting
-bloody diarrhea
-bloody urine
-bleeding from the nose, mouth, eyes

Do not consume saffron or take saffron supplements if you are pregnant, as large amounts (5-10 grams) can actually induce miscarriages.

How to Use Saffron

While saffron is very expensive, you don’t need much of this rare spice to impart a delicious flavor and color to your dishes. Saffron threads come from the long slender part at the center of the saffron flower, the stigma. The herb comes either whole in threads or ground into a powder. The threads usually have the highest quality flavor.

Saffron gives your dishes a spicy, pungent and slightly bitter flavor. It is perfect in rice dishes and goes with many Mediterranean recipes like seafood paella, risotto, or Indian saffron rice and adds a bright appetizing yellow color. It works well with many vegetables, meats, seafood and poultry. Saffron is available from many specialty markets or gourmet grocery stores.

Here are a couple of delicious recipes I found online.

Saffron Recipes

• Enjoy a bowl of Saffron Ginger Carrot Soup.
• Yummy dinner– Saffron Meyer Lemon Roasted Chicken.
• Delicous dessert Persian Saffron Pudding.

References
https://draxe.com/saffron/
https://www.lifeextension.com/Magazine/2013/7/A-Safer-Alternative-for-Managing-Depression/Page-01
https://foodfacts.mercola.com/saffron.html

The post Amazing, Exotic Saffron appeared first on thenutritionwatchdog.com.

Thai food. It sounds exotic, but really it just takes a few different ingredients and you can create these amazing Thai dishes. Your friends and family will be super impressed!

This recipe uses super-food ingredients like turmeric, hot chilies, garlic and ginger. All of these foods are known for their powerful antioxidant, anti-inflammatory, immune-boosting and cancer fighting powers. And, while these foods often get the spotlight as being the highest in powerful nutrients, don’t overlook the onions and garlic!

Onions and garlic are both related to the allium family of vegetables and fight many types of cancer including: breast, ovarian, and uterine cancers, laryngeal, esophageal, gastric, colon, renal and prostate cancers. This is primarily due to the quercetin they contain, along with sulphur compounds such as: diallyl disulfide (DDS), S-allylcysteine (SAC), and S-methylcysteine (SMC). It is thought that these compounds actually prevent cancer tumor growth and gene mutations, while fighting free radicals.

Eating onions 1-2 times a week helps fight cancers, but the optimal amount of onions is about a 1-cup serving or so of onions daily! I know that sounds like a lot, but its really not. Add some green onions (scallions) to garnish your eggs in the morning, put some sliced red onion on your salad at lunch, and be sure to add them to whatever dish you make at dinnertime. Cooking does not take away the onion’s nutrient power, so simmering onions into your soup and cooked dishes still gives you plenty of health benefits.

Like garlic, onions go a long way towards helping prevent heart attacks, strokes and blood clots. Onion’s sulphur compounds also prevent blood clots, which means they are are highly effective in preventing heart disease and strokes, as well as preventing blood clots in other parts of the body, like the legs and feet.

Ingredients

Meatballs

• 2 lbs ground turkey
• 1 cup zucchini, shredded & liquid squeezed out
• 1 tbsp fish sauce
• 1/2 medium red onion grated coarsely
• 3 big garlic cloves, smashed and finely chopped
• 1 tsp red curry paste (can buy in Asian section in grocery store or see recipe below)
• 2 tbsp canned coconut milk
• 1 tsp hot pepper flakes
• Butter or coconut oil for pan

Sauce

• Remainder of can of coconut milk
• 3 tbsp tomato paste
• 1 1/2 tsp red curry paste
• 1 tsp fish sauce
• 2 tbsp ginger, finely chopped
• 1/8 tsp hot pepper chili flakes, or to taste
• Juice of 1 lime, plus the zest of half

Directions

• Mix the turkey, zucchini, fish sauce, onion, garlic, red onion, coconut milk, and hot pepper flakes together in a bowl. (I found it easiest to use my hands.)
• Roll the mixture into roughly 1 inch size balls (around the size of a ping pong ball) and place on a baking sheet lined with parchment paper.
• In a large skillet, put the olive oil or coconut oil and heat to medium. Begin placing the meat balls around the pan, be careful not to overcrowd. (I had to do a couple batches.) Brown on all sides.
• In a separate dish, mix the ingredients for the sauce. When all the meatballs are finished browning, place them all back into the pan and pour the sauce. Let simmer on medium low for about 20 minutes or until the meatballs are cooked through.

Serves 4-6, or makes great leftovers!

Homemade Red Curry Paste

While it may seem like lot of ingredients, you can make this delicious homemade red curry sauce and store in refrigerator for use in other recipes. The many spices in this delicious recipe have very powerful antioxidant and inflammatory power. Use liberally!

Ingredients

• 3 tbsp coriander seeds
• 2 tbsp cumin seeds
• 1 tbsp mustard seeds
• 1 tsp fennel seeds
• 1 tsp black peppercorns
• 1 tsp ground turmeric
• 1 tsp ground cinnamon
• 1 tsp paprika
• 1 or 2 dried chilies, depending on personal preference
• 1 tsp salt
• Thumb-size piece fresh root ginger, peeled and grated or minced finely
• 4 garlic cloves minced
• 1 tbsp tomato purée
• 4 tbsp white wine vinegar or cider vinegar
• Olive oil to cover the paste for storing

Directions

Put the seeds and peppercorns into a dry frying pan over a medium heat. Cook for about three minutes, stirring often, until the mustard seeds start to pop and the seeds turn golden and aromatic. Tip into a bowl and allow to cool for a few minutes.

Add the turmeric, cinnamon, paprika and dried chilies to a pestle and mortar. Add the cooled toasted spices and grind everything together into a fine powder. Add the salt.

Add grated ginger, garlic, tomato purée and white wine vinegar and mix well to make a paste.

Use immediately, or spoon the paste into a jar, cover with a layer of oil, seal with a lid and store in the fridge for up to a week.

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