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

In the oil/fat wars, there are some clear winners and losers. First the losers–processed vegetable seed oils including corn oil, soybean oil, cottonseed oil, sunflower oil, and canola oil are extremely dangerous to our health; can cause inflammatory diseases, an increase in harmful free radicals, damage DNA and even increase the risk of certain types of cancer. High omega 6 vegetable seed oils lose BIGTIME.

The Benefits of Monounsaturated Fatty Acids

First, let’s talk about monounsaturated fatty acids—the primary type of fat in both olive oil and avocado.

Oils containing monounsaturated fats are considered some of the healthiest types of oils. Monounsaturated fats are surprisingly stable for cooking, unlike other processed vegetable oils which contain polyunsaturated fats.

Monounsaturated fatty acids or MUFA’s, protect our cells’ DNA and add energy to the mitochondria. MUFA’s are one of the best fatty acids for our cell walls, unlike polyunsaturated fatty acids which make cell walls weak, brittle, and vulnerable to pathogens.

MUFA’s support and strengthen immune function, helping us fight off pathogens, improving wound healing, as well as tempering autoimmune disease.

Monounsaturated fatty acids are known to prevent and reduce breast cancer, according to this meta-analysis. The primary type of MUFA in both olive oil and avocado oil, oleic acid, fights tumors, especially those found in treatment-resistant breast cancers. Oleic acid also enhances the effectiveness and reduces the dosage of some chemotherapy treatments as well.

Monounsaturated fatty acids are also known to raise the levels of good HDL cholesterol in our bodies and lower the more harmful LDL cholesterol. In addition, when LDL oxidizes, it sticks to our blood vessel walls, contributing to arthrosclerosis and heart disease. An interesting feature of those wonderful MUFA’s in olive oil and avocado oil, is that they help prevent oxidation in LDL. MUFA’s also help keep triglycerides low—another component of heart disease.

This study from the Medical Science Monitor, showed that elderly subjects who had just 2 tablespoons of olive oil a day, had significant drops in their total cholesterol and LDL cholesterol. In addition, the ratio of HDL (you want this one to be high) to LDL (you want this to be low) was greatly improved.

Monounsaturated fats also protect the endothelium in our blood vessels which helps in lowering blood pressure, reducing inflammation in the blood vessels, and preventing atherosclerosis. Atherosclerosis is thickening or hardening of the arteries caused by a buildup of plaque in the inner lining of an artery.

MUFA’s also help with diabetes. Monounsaturated fats improve blood sugar control in type 1 and 2 diabetics, while helping to prevent diabetes complications such as diabetic retinopathy. In type 2 diabetics, MUFA’s reduce insulin resistance, especially compared to diets high in vegetable seed oil which contain polyunsaturated fats. Vegetable seed oils are known to cause inflammation, and a worsening of chronic disease.

One more important benefit worth noting—olive oil and avocado oil consumption can help burn body fat. This study published showed the addition of olive oil to the diet brought about greater weight loss. Other support for these monounsaturated oils’ fat burning ability comes from another study published in the British Journal of Nutrition, which suggests that MUFA’s help break down fat in the body more efficiently.

Antioxidants

Research suggests that the health benefits from both avocado and olive oil are due not only to their high content of monounsaturated fats, but also their collection of valuable antioxidants, including chlorophyll, carotenoids, and the polyphenols, tyrosol, hydrotyrosol and oleuropein— all of which have some pretty powerful free-radical scavenging abilities. Free radicals contribute to chronic disease such as heart disease, cancer, autoimmune diseases, and diabetes.

The polyphenols in olive oil and avocado oil are powerful antioxidants that come from the plants. Antioxidants in the plants protect them from oxidative stress and keep away insects. Polyphenol antioxidants don’t hurt humans–of course, but the natural irritation they create in our bodies induces a positive adaptive response in our cells.

Oleic acid is one type of monounsaturated fat in both olive oil and avocados. Oleic acid is also known to inhibit the clotting process that causes platelets to adhere to blood vessel walls, thus further preventing heart disease and strokes. Oleic acid has also been shown to reduce blood pressure, as this study shows.

First Comparison: Olive Oil vs. Avocado Oil

Olives are one of the oldest known foods in the Mediterranean and have been in existence for at least 6,000 years. Most olive oil still comes from the Mediterranean area of the world, or California. Extra virgin olive oil is considered one of the healthiest of all oils. The highest quality extra virgin olive oil is made from the first pressing of olives.

Avocados are considered a fruit, native to Central America and grown in warm and subtropical climates all over the world. Avocados contain about 60% oil, depending on their size. The primary growers and producers of avocado oil in the world include New Zealand, Mexico, the United States, South Africa, and Chile.

Avocados and their oil have become very popular for nutrition and are common in grocery stores all over the world, as well as skin care products, hair care, and cosmetics.

Avocados have a similar fatty acid profile as olive oil and similar health benefits.

Both olive oil and avocado oils should be from the first-pressed, cold processed oils to possess the above health benefits. Both avocado and olive oil extracted using heat or chemical processing lose their health benefits and are not much better than standard vegetable oils at that point.

For olive oil to be labeled “extra virgin” it must be free of certain defects in flavor and contain the important attributes of fruitiness, bitterness, and pungency. Many olive oil companies will label their olive oil as “extra virgin” even when it has not met the above quality standards.

Avocado oil can also be extracted in a variety of ways including the use of hexane (chemical processing), enzymes, or microwave/heat methods. These methods are far less desirable than the first cold pressing.

Both avocado oil and olive oil have similar fatty acid profiles and calories, while olive oil contains slightly more vitamin E. Both are beneficial for skin health and eye health, while avocado holds a slight edge towards being more absorbed through the skin.

Cooking with Avocado Oil and Olive Oil

First let’s talk about cooking with olive oil. We have been conditioned to believe that olive oil is not great for cooking, but that is simply not true. Olive oil is more stable than polyunsaturated, highly inflammatory vegetable seed oils, making EVOO a great oil to cook with.

The smoke point of an oil is the temperature at which it starts to degrade and release harmful free radicals. Extra virgin olive oil works best with low to medium heat, and will smoke at about 375-400 degrees F.

Good quality extra virgin olive oil does have a fruity, olive oil taste to it. This sometimes enhances cooking but may not always work for baking and other types of cooking where you don’t want the flavor of olive oil to stand out.

Avocado oil has a much milder, more buttery flavor which makes is suitable for many types of cooking, including baking. Avocado oil can also be heated to a higher temperature without smoking or altering the components of the oil. Avocado can be heated up to about 480 degrees F, making it ideal for frying, searing, and grilling.

Cooking with both olive oil and avocado helps the food being cooked to be healthier. For example, when you combine Mediterranean foods like onions, garlic, peppers, and tomatoes with either oil, it increases the antioxidants and the bioavailability of the nutrients in the vegetables.

Cooking with olive oil and avocado have been shown to protect and enhance the polyphenols and antioxidants found in the vegetables and increase the bioavailability of the polyphenols.

How to Avoid Fakes

Both avocado oil and olive oil are subject to being ‘fake’, adulterated, rancid or labeled improperly. However, there are a few pointers when it comes to purchasing high quality, extra-virgin, cold-pressed oils full of antioxidants, polyphenols, and monounsaturated fats.

Tips for Choosing the Best Olive Oil

• First, always choose ‘Extra Virgin’ olive oil when purchasing olive oil. This is the first pressing of the olives, which contains the most flavor and nutrients and should be free of taste defects, and contain the olive oil attributes required for that label. The “Extra Virgin” on the olive oil label also means the olive oil is free of taste defects detected in the certification process. These include rancidity, fustiness, winey/vinegary, and mustiness. Many olive oils put “Extra Virgin” on the label despite these defects, leading to what many refer to as ‘fake olive oil’.
• A high-quality olive oil should be fresh, so always look for a harvest and use by date. Olive oil does not improve with age and is best used up quickly.
• Contrary to popular belief, high quality olive oil does not have to come from the Mediterranean. In fact, there are a lot of award winning, fresh olive oils that come from California. California has very high standards for olive oil certification.
• Look for seals of quality and certified origin, such as 100% Qualita Italiana (for Italy), or the California Olive Oil Commission (COOC) 100% Certified Extra Virgin seal. Or look for the North American Olive Oil Association’s NAOOA Certified Oil, bearing a red circular logo with a green olive branch.
• A good quality extra virgin olive oil should smell and taste green, bright, peppery, earthy, grassy, and with a slight bitterness that sticks in the throat after swallowing.
• A high-quality extra virgin olive oil will produce throat-stinging sensation. This is in direct correlation to the amount of polyphenols in the olive oil, especially oleocanthal. Although oleocanthal is present in all extra-virgin olive oil, concentrations vary depending upon a range of factors, including the quality of the olives.
• Consider the price point. Olive oil is a quality food, so the price should reflect that. Very inexpensive olive oil usually means low quality. That doesn’t mean you should spend exorbitant amounts of money on olive oil, but it’s also probably a good idea not to choose the cheapest option on the shelf.
• Purchase olive oil in a dark-colored glass bottles. This helps protect the oil from oxidation — or the degradation of quality when exposed to oxygen — before it even hits the shelves. Avoid any oils sold in clear glass container, it’s probably rancid.
• Look for a harvest date or pressing date on the label. This tells you how long ago the pressing occurred. Choose the freshest oil possible, although when properly stored olive oil generally retains its goodness for as much as 18 months after bottling.

Bottom line: Olive oil is one of the healthiest oils you can use if you follow the above guidelines.

Tips for Choosing the Best Avocado Oil

• The extraction method very important to the overall quality and taste of the avocado. High quality avocado oil is cold-pressed virgin oil. Expeller pressing is another extraction method that uses mechanical means to make avocado oil rather than chemicals or heat. Avoid any oil that is chemically extracted or extracted with heat. Keep in mind if the oil doesn’t specify a high-quality extraction method, it’s a good indication that chemical or heat extraction was used and should be avoided.
• Unlike olive oil, there is no certifying body for avocado oil.
• Check harvest and production dates which should be printed on the bottle. Don’t just rely on the “best before” date.
• Avocado oil, like olive oil should be purchased as fresh as possible. Avocado does not age well.
• Purchase avocado in dark colored glass bottles to preserve the antioxidants and nutrients.
• Avocado oil comes from several different varieties, and Hass variety, from Mexico, Australia, California/United States, and New Zealand, has been characterized as having the best proportion of healthy fats.
• Be sure to use your sense of smell to check its freshness. Rancid avocado will have a taste and smell a little like “play-dough”.
• Taste is also a good indicator—the avocado oil should taste buttery, grassy, and with a slight mushroom-like taste.
• Always choose organic and fair-trade whenever possible, to be sure of sustainably harvested oil.
• And lastly, like olive oil, cold-pressed virgin avocado oil is not cheap. You generally will get what you pay for, if you go by the above guidelines.

Bottom line: Avocado oil is a super healthy oil, like olive oil with similar nutrients and healthy benefits. Avocado oil works best if you want an oil with a milder taste or a higher smoke point.

If you’re looking for a recommendation, I highly suggest you click here to discover more about my all-time favorite brand of avocado oil from my friends at Ava Jane’s Kitchen. It’s delicious, smells amazing, and is full of flavor.

Coconut oil

While avocado oil and olive oil are very similar in taste and health benefits, coconut oil is an oil of a whole different breed.

Coconut oil comes from the meat of the coconut and can be extracted using a “wet” or “dry” method. Virgin coconut oil is extracted from the meat of the coconut using the wet method, and like olive oil and avocado oil, the virgin coconut oil is the most nutritious and has the most health benefits.

The biggest difference between coconut oil and avocado and olive oil is the ratio of saturated fat to monounsaturated fat. While olive oil and avocado oil contain mostly monounsaturated fat, coconut oil contains about 90 percent saturated fat. This makes coconut oil very stable for cooking and is also what makes it solid at room temperature.

Coconut oil contains three unique fatty acids, all of which are medium chain fatty acids.

• Caprylic acid
• Lauric acid
• Capric acid

Over 60 percent of the oil in coconut is made up of these three fatty acids—all of which have health benefits.

Most of the fats we consume consist of long chain fatty acids. These fats take longer to break apart, digest and metabolize. Long chain fatty acids take about 26 steps to be metabolized.

However, coconut oil consists of medium chain fatty acids. These shorter fatty acids provide an excellent source of energy, as MCFA’s only require three steps to be turned into fuel for the body. Because of this, they are not as readily stored as fat in the body and instead readily used as energy.

Coconut oil is known for boosting endurance and enhancing athletic performance. Because coconut oil is a fat, not a carbohydrate, it is a great source of energy without increasing blood sugar or stimulating insulin. This makes is one of the best body fat burning fuels you can find, which is why coconut oil is a favorite of the keto diet crowd.

This study from the Obesity Research Journal helps explain why MCFAs have fat-burning ability. When studying the rate of fat breakdown in rats, it was observed that fat breakdown occurred as fast as if the subjects were fasting. And on top of its fat burning ability, capric acid in coconut oil can speed up metabolism by helping the thyroid function better.

Lauric acid and caprylic acid are known to have specific antiviral, antibacterial and antifungal properties. Research suggests it may have antimicrobial effects against disease-causing microorganisms such as these:

• Staphylococcus aureus
• Streptococcus mutans
• Streptococcus pyogenes
• Escherichia coli
• Helicobacter pylori

Some of coconut oil’s other health benefits include protecting and aiding the brain in those with Alzheimer’s and epilepsy, as the healthy MDFA’s help fuel the brain better than glucose.

Although coconut oil is a saturated fat, it has been shown to be good for preventing heart disease, and can convert harmful LDL cholesterol into the helpful HDL cholesterol. By increasing the HDL in the body, it helps to lower the risk of heart disease. Coconut oil also helps to lower harmful triglycerides in the blood—another risk factor for heart disease.

Coconut oil also helps to lower inflammation and can improve arthritis symptoms—better than some medications. Coconut oil works as both an analgesic and anti-inflammatory.

Coconut oil is also very helpful to the digestive system. It can help the body absorb fat-soluble vitamins and minerals. When coconut oil is ingested with omega 3 fats, it can improve the effectiveness of these healthy fatty acids as well.

Because coconut oil helps the body absorb helpful minerals such as calcium and magnesium, it helps to increase bone volume in test subjects and decrease bone loss due to osteoporosis.

Coconut oil improves gut health by helping destroy harmful bacteria and troublesome yeasts that live in the gut such as candida. Because coconut oil is so easy to digest, it aids the gallbladder and pancreas as well.

Because coconut oil is composed of smaller sized fat molecules, it is easily absorbed into the skin, making it an excellent moisturizer and sunscreen for skin. The fatty acids in coconut oil help to reduce inflammation reducing skin breakouts, dermatitis, and helping to heal wounds.

Coconut oil has a medium smoke point of about 350 degrees, making it a decent option for cooking and baking. It is one of the best options to use for cooking oil, due to its highly stable nature under heat. This makes far less inflammatory, especially compared to processed seed oils such as soybean oil, cottonseed oil, sunflower oil, corn oil and canola oil.

Like olive oil and avocado oil, coconut oil should be purchased as “extra virgin”, unrefined, organic coconut oil, so you know it is not heat or chemically extracted and that retains all of its beneficial health qualities.

Most unrefined coconut oil does have a mild coconut flavor and odor, and can sometimes interfere with your cooking flavors.

Some people with nut allergies may react to coconut oil, as it is considered a nut.

Bottom line: Coconut oil is a very healthy option for cooking, and has a wide variety of health benefits. However, it can cause allergic reactions in some people and virgin coconut oil will impart a slight flavor and coconut scent to foods cooked in it.

Now, the winners–extra virgin olive oil, avocado oil, and coconut oil—all good for us. All three oils are very healthy and have many health benefits. It basically comes down to personal taste and the recipe.

Avocado oil is one of the best for cooking since it has the highest smoke point and a neutral taste. Extra virgin olive oil is best as a finishing oil for salads, breads, and other dishes to add flavor. And coconut oil is great for baking, or for adding to drinks and smoothies for extra long-lasting energy and brain fuel.

If you are still unsure which oil is the healthiest to cook with, or to use in general, our friends over at Ava Jane’s Kitchen have a message for you:

Imagine this.

You get ready to make dinner…

You buy quality ingredients…

And then, you make this sinister mistake that actually negates every single nutrient in the food you’re cooking.

What is it?

I’m talking about the type of oil you’re using!

Sure, most people know to avoid vegetable oils…

Yet even if you switch to olive oil… you’re still not off the hook.

A Forbes article reports that over 70% of olive oil sold in the US right now is fake.

So if you’re constantly tired… having the “3PM crash” all the time… or simply feeling bloated every time you eat…

Your olive oil might be to blame!

(===> And click here to get a safer and healthier alternative.)

So, what about coconut oil?

Well, according to Harvard professor Karin Michels, it’s “pure poison”.

Why?

It’s extremely high in saturated fat (the type of dangerous fat found in McDonald’s burgers and other fast foods)…

It builds up bad cholesterol in your blood vessels like a clog in a drain…

And that causes a sluggish blood flow that can eventually lead to serious health problems.

Now, if olive oil and coconut oil are out of the window…

What’s the best oil to cook with?

Well, over 5,733 health-conscious folks across America have ditched their olive oil and coconut oil for this lush green oil.

This oil is flavorful, aromatic, and absolutely delicious.

===> Click here to find the BEST cooking oil to use.

References
https://www.healthcastle.com/nutrition-faceoff-coconut-oil-vs-olive-oil/
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil#TOC_TITLE_HDR_5
https://www.marksdailyapple.com/guide-to-olive-oil/
https://www.marksdailyapple.com/avocado-oil-benefits-skin-hair-cooking/
https://www.marksdailyapple.com/10-reasons-you-should-be-eating-more-monounsaturated-fat/
https://www.healthline.com/nutrition/monounsaturated-fats
https://honebodymind.net/how-to-buy-real-avocado-oil-avoid-fake-avocado-oil
https://www.healthline.com/nutrition/avocado-oil-vs-olive-oil#olive-oil
https://foodrevolution.org/blog/food-fraud-olive-oil-and-avocado-oil/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600360/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600360/#B3-molecules-24-02172
https://medlineplus.gov/ency/patientinstructions/000785.htm
https://www.simplyrecipes.com/your-guide-to-avocado-oil-5196580
https://www.epicurious.com/ingredients/seven-ways-to-tell-the-difference-between-real-and-fake-olive-oil-article

The post Olive Oil vs. Avocado Oil vs. Coconut Oil appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, & Mike Geary – Certified Nutrition Specialist, Co-authors of the best-seller: The Diabetes Fix

The overlooked and much maligned onion has been around since ancient times and was most likely a dietary staple of our prehistoric ancestors.  It is often avoided because of its pungent odor and taste, along with the after effect of “onion” breath. The strong smell and taste come from the Sulphur-containing compounds in onions which are also responsible for the amazing health benefits in onions.

Onions don’t usually get the spotlight for being a glamorous and trendy ‘superfood’, but surprisingly enough, the humble onion is most definitely a superfood in its own right. You know the saying, “An apple a day…”, well it should be, “An onion a day keeps the doctor away!”

Onions are in the same family of root vegetables as garlic (a known superstar), shallots, leeks and scallions. They are a great source of B vitamins, especially B6, B1, folate, and biotin. They also contain copious amounts of vitamin C, manganese, copper, phosphorus, potassium and a massive amount of phytonutrients and antioxidant polyphenols. Some of the standout phytonutrients include quercetin, and allyl disulphide. Onions contain even more powerful polyphenols than their cousins, garlic and leeks, as well as tomatoes, carrots and red bell peppers.

These antioxidants make onions a natural anti-histamine (similar to medicine for colds and allergies), anti-inflammatory, and antioxidant. The powerful polyphenols in onions benefit the whole body, and make them extremely effective in preventing or fighting diabetes, cancer, cardiovascular disease and neuro-muscular diseases.

One of the primary polyphenol antioxidants in onions is Quercetin. Quercetin is an anti-inflammatory ingredient that not only protects against heart disease, blood clots, hypertension, urinary disease, prostatitis, and cancer, but also is one of the most powerful and natural anti-histamines, helping to prevent or lessen allergic reactions and asthma.

According to The World’s Healthiest Foods, onions are one of the the top ten foods for quercetin content, although it varies according to the type of onion, and growing conditions. And quercetin absorption from onions in the body twice as much as other foods that contain quercetin, like green tea and apples, as reported by Dr. Mercola, according to information from Wageningen Agricultural University, Netherlands.

Anti-Cancer Medicine

The National Onion Association considers onions a major dietary anti-carcinogen. Onions, like garlic and other allium vegetables are warriors against many types of cancer including: breast, ovarian, and uterine cancers, laryngeal, esophageal, gastric, colon, renal and prostate cancers. This is due in part from the quercetin, as well as the sulphur compounds such as: diallyl disulfide (DDS), S-allylcysteine (SAC), and S-methylcysteine (SMC). Although the exact physiology is not known, it is thought that these compounds inhibit tumor growth and gene mutations, while fighting free radicals.

While ‘moderate’ (1-2 times a week), consumption of onions helps fight these cancers, the best practice is about a half cup serving or so of onions daily. It’s not really that hard to throw some green onions (scallions) into your eggs in the morning, add some sliced red onion to your salad at lunchtime and munch on fresh salsa (with onions) 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.

Onions, like garlic, go a long way towards helping prevent heart attacks, strokes and blood clots. The sulphur compounds in onions are very efficient in preventing clumping of blood platelets which result in clots, meaning they are highly effective in preventing heart disease, strokes, and blood clots in other parts of the body (peripheral vascular disease). Allium and allyl disulphide also help to create more flexible blood vessels which result in lower blood pressure. Onions have also been shown to help lower triglycerides and LDL cholesterol, especially when eaten as part of a diet high in vegetables and fruit.

Anti-inflammatory Effects

Quercetin maintains top level status as an anti-inflammatory, along with its anti-histamine properties. This means it helps with most inflammatory conditions, including asthma, allergies, arthritis, heart disease, Alzheimer’s, cancer, and more. Onionin A, one of the Sulphur compounds, inhibits macrophage formation that trigger immune reactions and inflammatory responses, helping those with autoimmune conditions as well.  If you want to read more about fighting inflammation in your body, this article shows you the #1 inflammation fighting fruit that you can eat.

Bone, Connective Tissue, Gut Health, and Diabetes Benefits

Several human studies have shown that frequent (daily) consumption of onion can actually help to increase bone density in post-menopausal women, and help prevent fractures related to osteoporosis. What’s more, the high sulphur content of onions helps to strengthen and support strong connective tissue in the body including tendons, ligaments, cartilage and collagen—and even hair.

Onions supply healthy antibacterial properties, helping to prevent everything from cavities and gum disease, to ulcers from h. pylori and food-borne illnesses. Studies have shown onions to be effective against streptococcus strains and porphyromonas gingivalis among other bacteria, especially from fresh, raw onions. So add fresh onions to your salads, salsas, and picnic food to help ensure you don’t get sick!

Onions contain a prebiotic fiber, inulin, that helps to feed and encourage the growth of healthy gut bacteria which creates a stronger immune system, assists in healthy absorption and assimilation of food, and actually helps your mood and brain function. Inulin is also thought to be responsible for helping to prevent obesity and lower your risk of diabetes.

In those with type 2 diabetes, inulin helped to improve blood sugar reactions and maintain a more stable glucose level. Another compound in onion, allium cepa, was shown to have a significant effect on lowering blood sugar in another study with rats, although more research needs to be done.

Sleep and Mood

Onions have a positive effect on sleep and mood as well, due to the folate content in them. In fact, it is thought that onions may help with depression, by decreasing the amount of homocysteine, an inflammatory agent in the body. Besides being dangerous for heart and blood vessels, excess homocysteine may also interfere with brain hormones such as serotonin, dopamine, and norepinephrine, all of which are ‘feel-good’ hormones. These hormones also have a huge effect on sleep and appetite as well.

Colds and Flu

Native Americans recognized the power of the onion to treat colds and flu and have used it for years and years. Even the World Health Organization recognizes the power of onions for coughs, congestion, bronchitis and respiratory infections. Onions have also been used for hundreds of years as a remedy for colic and vomiting.

How to Choose Onions

Different onion varieties contain different levels of nutrients and polyphenol content. Shallots have the highest level of of polyphenols, but yellow onions have the highest flavonoid content. As a general rule of thumb, like most vegetables, the brightest and deepest coloring contains the most nutrients overall, so consuming red onions will give you the biggest bang for your buck!

Be sure to choose organic onions if you can, as conventionally grown onions are often irradiated to prevent them from sprouting—which also kills some of the beneficial nutrients. And speaking of nutrients, did you know that most of those powerful antioxidants are more concentrated in the outer layers? So when you peel an onion, only peel off the outermost papery layer to avoid throwing away the best parts of the onion. I actually chop up and use even the outer layer if I am making soup.

Live to 100 with onions?

One other thing about onions… I recently read about a longevity study that surveyed a large number of centenarians (people that live to 100 and beyond), and one of the common traits they found in the survey was that centenarians seemed to eat a lot of onions!  Just further proof that onions are a powerful superfood worthy of addition to your daily meals… I like to have them in my scrambled eggs, diced up in salmon or tuna salad, and sautéed with mixed veggies at dinner!

Speaking of living to 100, did you know that there’s a very unique type of chocolate drink that’s used in indigenous tribes and blue zones of central America that may be part of why they live to 100 so frequently?  Read the article here:

Is this specific type of chocolate drink part of the secret to living to 100 and lowering blood pressure while keeping arteries clean?

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References:

National Onion Association, Greely Colorado 2011. https://www.onions-usa.org/

Dorant, Van Den Brandt, Goldbohm, Sturmans, Gastroenterology, “Consumption of Onions and a Reduced Risk of Stomach Carcinoma,” 1996.
2 http://www.sciencedirect.com/science/article/pii/S0278691503003508, Antimutagenic, antioxidant and free radical scavenging activity of ethyl acetate extracts from white, yellow and red onions, Aug. 2012

Mercola, What’s new and beneficial about onions, April 2014 http://articles.mercola.com/sites/articles/archive/2014/04/12/onion-health-benefits.aspx

Onions, World’s Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45
Anya V, The Magic Onion: Things You Didn’t Know Onions Could Do, Living Traditionally, http://livingtraditionally.com/the-magic-onion-things-you-didnt-know-onions-could-do/, November 2015.

Onions, Wikipedia, https://en.wikipedia.org/wiki/Onion
Ware, Megan, RDN, LD, Onions: Health Benefits, Nutritional Information, Medical News Today, September 2015

Onion extract may improve high blood sugar and cholesterol, Science Daily News, March, 2015

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