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The World’s Most Nutritious Foods

After analysing more than 1,000 raw foods, researchers ranked the ingredients that provide the best balance of your daily nutritional requirements – and they found a few surprises.

Many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive.

Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.

Such a food does not exist. But we can do the next best thing.

The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of any one nutrient, to avoid exceeding daily recommended amounts.

Scientists studied more than 1,000 foods, assigning each a nutritional score. The higher the score, the more likely each food would meet, but not exceed your daily nutritional needs, when eaten in combination with others.

Calculated and ranked by scientists, these are the 100 most nutritious foods:

A short guide to the 100 most nutritious foods

Please note: a few of the foods listed are endangered species, which we would not recommend. We would advise researching the provenance of all ingredients if buying them yourself.

100. SWEET POTATO (v)

86kcal, $0.21, per 100g

A bright orange tuber, sweet potatoes are only distantly related to potatoes. They are rich in beta-carotene.

NUTRITIONAL SCORE: 49

99. FIGS (v)

249kcal, $0.81, per 100g

Figs have been cultivated since ancient times. Eaten fresh or dried, they are rich in the mineral manganese.

NUTRITIONAL SCORE: 49

98. GINGER (v)

80kcal, $0.85, per 100g

Ginger contains high levels of antioxidants. In medicine, it is used as a digestive stimulant and to treat colds.

NUTRITIONAL SCORE: 49

97. PUMPKIN (v)

26kcal, $0.20, per 100g

Pumpkins are rich in yellow and orange pigments. Especially xanthophyll esters and beta-carotene.

NUTRITIONAL SCORE: 50

96. BURDOCK ROOT (v)

72kcal, $1.98, per 100g

Used in folk medicine and as a vegetable, studies suggest burdock can aid fat loss and limit inflammation.

NUTRITIONAL SCORE: 50

95. BRUSSELS SPROUTS (v)

43kcal, $0.35, per 100g

A type of cabbage. Brussels sprouts originated in Brussels in the 1500s. They are rich in calcium and vitamin C.

NUTRITIONAL SCORE: 50

94. BROCCOLI (v)

34kcal, $0.42, per 100g

Broccoli heads consist of immature flower buds and stems. US consumption has risen five-fold in 50 years.

NUTRITIONAL SCORE: 50

93. CAULIFLOWER (v)

31kcal, $0.44, per 100g

Unlike broccoli, cauliflower heads are degenerate shoot tips that are frequently white, lacking green chlorophyll.

NUTRITIONAL SCORE: 50

92. WATER CHESTNUTS (v)

97kcal, $1.50, per 100g

The water chestnut is not a nut at all, but an aquatic vegetable that grows in mud underwater within marshes.

NUTRITIONAL SCORE: 50

91. CANTALOUPE MELONS (v)

34kcal, $0.27, per 100g

One of the foods richest in glutathione, an antioxidant that protects cells from toxins including free radicals.

NUTRITIONAL SCORE: 50

90. PRUNES (v)

240kcal, $0.44, per 100g

Dried plums are very rich in health-promoting nutrients such as antioxidants and anthocyanins.

NUTRITIONAL SCORE: 50

89. COMMON OCTOPUS

82kcal, $1.50, per 100g

Though nutritious, recent evidence suggests octopus can carry harmful shellfish toxins and allergens.

NUTRITIONAL SCORE: 50

88. CARROTS (v)

36kcal, $0.40, per 100g

Carrots first appeared in Afghanistan 1,100 years ago. Orange carrots were grown in Europe in the 1500s.

NUTRITIONAL SCORE: 51

87. WINTER SQUASH (v)

34kcal, $0.24, per 100g

Unlike summer squashes, winter squashes are eaten in the mature fruit stage. The hard rind is usually not eaten.

NUTRITIONAL SCORE: 51

86. JALAPENO PEPPERS (v)

29kcal, $0.66, per 100g

The same species as other peppers. Carotenoid levels are 35 times higher in red jalapenos that have ripened.

NUTRITIONAL SCORE: 51

85. RHUBARB (v)

21kcal, $1.47, per 100g

Rhubarb is rich in minerals, vitamins, fibre and natural phytochemicals that have a role in maintaining health.

NUTRITIONAL SCORE: 51

84. POMEGRANATES (v)

83kcal, $1.31, per 100g

Their red and purple colour is produced by anthocyanins that have antioxidant and anti-inflammatory properties.

NUTRITIONAL SCORE: 51

83. RED CURRANTS (v)

56kcal, $0.44, per 100g

Red currants are also rich in anthocyanins. White currants are the same species as red, whereas black currants differ.

NUTRITIONAL SCORE: 51

82. ORANGES (v)

46kcal, $0.37, per 100g

Most citrus fruits grown worldwide are oranges. In many varieties, acidity declines with fruit ripeness.

NUTRITIONAL SCORE: 51

81. CARP

127kcal, $1.40, per 100g

A high proportion of carp is protein, around 18%. Just under 6% is fat, and the fish contains zero sugar.

NUTRITIONAL SCORE: 51

80. HUBBARD SQUASH (v)

40kcal, $8.77, per 100g

A variety of the species Cucurbita maxim. Tear-drop shaped, they are often cooked in lieu of pumpkins.

NUTRITIONAL SCORE: 52

79. KUMQUATS (v)

71kcal, $0.69, per 100g

An unusual citrus fruit, kumquats lack a pith inside and their tender rind is not separate like an orange peel.

NUTRITIONAL SCORE: 52

78. POMPANO

164kcal, $1.44, per 100g

Often called jacks, Florida pompanos are frequently-caught western Atlantic fish usually weighing under 2kg.

NUTRITIONAL SCORE: 52

77. PINK SALMON

127kcal, $1.19, per 100g

These fish are rich in long-chain fatty acids, such as omega-3s, that improve blood cholesterol levels.

NUTRITIONAL SCORE: 52

76. SOUR CHERRIES (v)

50kcal, $0.58, per 100g

Sour cherries (Prunus cerasus) are a different species to sweet cherries (P. avium). Usually processed or frozen.

NUTRITIONAL SCORE: 53

75. RAINBOW TROUT

141kcal, $3.08, per 100g

Closely related to salmon, rainbow trout are medium-sized Pacific fish also rich in omega-3s.

NUTRITIONAL SCORE: 53

74. PERCH

91kcal, $1.54, per 100g

Pregnant and lactating women are advised not to eat perch. Though nutritious, it may contain traces of mercury.

NUTRITIONAL SCORE: 53

73. GREEN BEANS (v)

31kcal, $0.28, per 100g

Green beans, known as string, snap or French beans, are rich in saponins, thought to reduce cholesterol levels.

NUTRITIONAL SCORE: 54

72. RED LEAF LETTUCE (v)

16kcal, $1.55, per 100g

Evidence suggests lettuce was cultivated before 4500 BC. It contains almost no fat or sugar and is high in calcium.

NUTRITIONAL SCORE: 54

71. LEEKS (v)

61kcal, $1.83, per 100g

Leeks are closely related to onions, shallots, chives and garlic. Their wild ancestor grows around the Mediterranean basin.

NUTRITIONAL SCORE: 54

70. CAYENNE PEPPER (v)

318kcal, $22.19, per 100g

Powdered cayenne pepper is produced from a unique cultivar of the pepper species Capsicum annuum.

NUTRITIONAL SCORE: 54

69. GREEN KIWIFRUIT (v)

61kcal, $0.22, per 100g

Kiwifruit are native to China. Missionaries took them to New Zealand in the early 1900s, where they were domesticated.

NUTRITIONAL SCORE: 54

68. GOLDEN KIWIFRUIT (v)

63kcal, $0.22, per 100g

Kiwifruits are edible berries rich in potassium and magnesium. Some golden kiwifruits have a red centre.

NUTRITIONAL SCORE: 54

67. GRAPEFRUIT (v)

32kcal, $0.27, per 100g

Grapefruits (Citrus paradisi) originated in the West Indies as a hybrid of the larger pomelo fruit.

NUTRITIONAL SCORE: 54

66. MACKEREL

139kcal, $2.94, per 100g

An oily fish, one serving can provide over 10 times more beneficial fatty acids than a serving of a lean fish such as cod.

NUTRITIONAL SCORE: 54

65. SOCKEYE SALMON

131kcal, $3.51, per 100g

Another oily fish, rich in cholesterol-lowering fatty acids. Canned salmon with bones is a source of calcium.

NUTRITIONAL SCORE: 54

64. ARUGULA (v)

25kcal, $0.48, per 100g

A salad leaf, known as rocket. High levels of glucosinolates protect against cancer and cardiovascular disease.

NUTRITIONAL SCORE: 55

63. CHIVES (v)

25kcal, $0.22, per 100g

Though low in energy, chives are high in vitamins A and K. The green leaves contain a range of beneficial antioxidants.

NUTRITIONAL SCORE: 55

62. PAPRIKA (v)

282kcal, $1.54, per 100g

Also extracted from the pepper species Capsicum annuum. A spice rich in ascorbic acid, an antioxidant.

NUTRITIONAL SCORE: 55

61. RED TOMATOES (v)

18kcal, $0.15, per 100g

A low-energy, nutrient-dense food that are an excellent source of folate, potassium and vitamins A, C and E.

NUTRITIONAL SCORE: 56

60. GREEN TOMATOES (v)

23kcal, $0.33, per 100g

Fruit that has not yet ripened or turned red. Consumption of tomatoes is associated with a decreased cancer risk.

NUTRITIONAL SCORE: 56

59. GREEN LETTUCE (v)

15kcal, $1.55, per 100g

The cultivated lettuce (Lactuca sativa) is related to wild lettuce (L. serriola), a common weed in the US.

NUTRITIONAL SCORE: 56

58. TARO LEAVES (v)

42kcal, $2.19, per 100g

Young taro leaves are relatively high in protein, containing more than the commonly eaten taro root.

NUTRITIONAL SCORE: 56

57. LIMA BEANS (v)

106kcal, $0.50, per 100g

Also known as butter beans, lima beans are high in carbohydrate, protein and manganese, while low in fat.

NUTRITIONAL SCORE: 56

56. EEL

184kcal, $2.43, per 100g

A good source of riboflavin (vitamin B2), though the skin mucus of eels can contain harmful marine toxins.

NUTRITIONAL SCORE: 56

55. BLUEFIN TUNA

144kcal, $2.13, per 100g

A large fish, rich in omega-3s. Pregnant women are advised to limit their intake, due to mercury contamination.

NUTRITIONAL SCORE: 56

54. COHO SALMON

146kcal, $0.86, per 100g

A Pacific species also known as silver salmon. Relatively high levels of fat, as well as long-chain fatty acids.

NUTRITIONAL SCORE: 56

53. SUMMER SQUASH (v)

17kcal, $0.22, per 100g

Harvested when immature, while the rind is still tender and edible. Its name refers to its short storage life.

NUTRITIONAL SCORE: 57

52. NAVY BEANS (v)

337kcal, $0.49, per 100g

Also known as haricot or pea beans. The fibre in navy beans has been correlated with the reduction of colon cancer.

NUTRITIONAL SCORE: 57

51. PLANTAIN (v)

122kcal, $0.38, per 100g

Banana fruits with a variety of antioxidant, antimicrobial, hypoglycaemic and anti-diabetic properties.

NUTRITIONAL SCORE: 57

fruit vegetables

50. PODDED PEAS (v)

42kcal, $0.62, per 100g

Peas are an excellent source of protein, carbohydrates, dietary fibre, minerals and water-soluble vitamins.

NUTRITIONAL SCORE: 58

49. COWPEAS (v)

44kcal, $0.68, per 100g

Also called black-eyed peas. As with many legumes, high in carbohydrate, containing more protein than cereals.

NUTRITIONAL SCORE: 58

48. BUTTER LETTUCE (v)

13kcal, $0.39, per 100g

Also known as butterhead lettuce, and including Boston and bib varieties. Few calories. Popular in Europe.

NUTRITIONAL SCORE: 58

47. RED CHERRIES (v)

50kcal, $0.33, per 100g

A raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus). Native to Europe and Asia.

NUTRITIONAL SCORE: 58

46. WALNUTS (v)

619kcal, $3.08, per 100g

Walnuts contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty acid made by plants.

NUTRITIONAL SCORE: 58

45. FRESH SPINACH (v)

23kcal, $0.52, per 100g

Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many salad crops. Spinach appears twice in the list (45 and 24) because the way it is prepared affects its nutritional value. Fresh spinach can lose nutritional value if stored at room temperature, and ranks lower than eating spinach that has been frozen, for instance.

NUTRITIONAL SCORE: 59

44. PARSLEY (v)

36kcal, $0.26, per 100g

A relative of celery, parsley was popular in Greek and Roman times. High levels of a range of beneficial minerals.

NUTRITIONAL SCORE: 59

43. HERRING

158kcal, $0.65, per 100g

An Atlantic fish, among the top five most caught of all species. Rich in omega-3s, long-chain fatty acids.

NUTRITIONAL SCORE: 59

42. SEA BASS

97kcal, $1.98, per 100g

A generic name for a number of related medium-sized oily fish species. Popular in the Mediterranean area.

NUTRITIONAL SCORE: 59

41. CHINESE CABBAGE (v)

13kcal, $0.11, per 100g

Variants of the cabbage species Brassica rapa, often called pak-choi or Chinese mustard. Low calorie.

NUTRITIONAL SCORE: 60

40. CRESS (v)

32kcal, $4.49, per 100g

The brassica Lepidium sativum, not to be confused with watercress Nasturtium officinale. High in iron.

NUTRITIONAL SCORE: 60

39. APRICOTS (v)

48kcal, $0.36, per 100g

A ’stone’ fruit relatively high in sugar, phytoestrogens and antioxidants, including the carotenoid beta-carotene.

NUTRITIONAL SCORE: 60

38. FISH ROE

134kcal, $0.17, per 100g

Fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe.

NUTRITIONAL SCORE: 60

37. WHITEFISH

134kcal, $3.67, per 100g

Species of oily freshwater fish related to salmon. Common in the northern hemisphere. Rich in omega-3s.

NUTRITIONAL SCORE: 60

36. CORIANDER (v)

23kcal, $7.63, per 100g

A herb rich in carotenoids, used to treat ills including digestive complaints, coughs, chest pains and fever.

NUTRITIONAL SCORE: 61

35. ROMAINE LETTUCE (v)

17kcal, $1.55, per 100g

Also known as cos lettuce, another variety of Lactuca sativa. The fresher the leaves, the more nutritious they are.

NUTRITIONAL SCORE: 61

34. MUSTARD LEAVES (v)

27kcal, $0.29, per 100g

One of the oldest recorded spices. Contains sinigrin, a chemical thought to protect against inflammation.

NUTRITIONAL SCORE: 61

33. ATLANTIC COD

82kcal, $3.18, per 100g

A large white, low fat, protein-rich fish. Cod livers are a source of fish oil rich in fatty acids and vitamin D.

NUTRITIONAL SCORE: 61

32. WHITING

90kcal, $0.60, per 100g

Various species, but often referring to the North Atlantic fish Merlangius merlangus that is related to cod.

NUTRITIONAL SCORE: 61

31. KALE (v)

49kcal, $0.62, per 100g

A leafy salad plant, rich in the minerals phosphorous, iron and calcium, and vitamins such as A and C.

NUTRITIONAL SCORE: 62

30. BROCCOLI RAAB (v)

22kcal, $0.66, per 100g

Not to be confused with broccoli. It has thinner stems and smaller flowers, and is related to turnips.

NUTRITIONAL SCORE: 62

29. CHILI PEPPERS (v)

324kcal, $1.20, per 100g

The pungent fruits of the Capsicum plant. Rich in capsaicinoid, carotenoid and ascorbic acid antioxidants.

NUTRITIONAL SCORE: 62

28. CLAMS

86kcal, $1.78, per 100g

Lean, protein-rich shellfish. Often eaten lightly cooked, though care must be taken to avoid food poisoning.

NUTRITIONAL SCORE: 62

27. COLLARDS (v)

32kcal, $0.74, per 100g

Another salad leaf belonging to the Brassica genus of plants. A headless cabbage closely related to kale.

NUTRITIONAL SCORE: 63

26. BASIL (v)

23kcal, $2.31, per 100g

A spicy, sweet herb traditionally used to protect the heart. Thought to be an antifungal and antibacterial.

NUTRITIONAL SCORE: 63

25. CHILI POWDER (v)

282kcal, $5.63, per 100g

A source of phytochemicals such as vitamin C, E and A, as well as phenolic compounds and carotenoids.

NUTRITIONAL SCORE: 63

24. FROZEN SPINACH (v)

29kcal, $1.35, per 100g

A salad crop especially high in magnesium, folate, vitamin A and the carotenoids beta carotene and zeazanthin. Freezing spinach helps prevent the nutrients within from degrading, which is why frozen spinach ranks higher than fresh spinach (no 45).

NUTRITIONAL SCORE: 64

23. DANDELION GREENS (v)

45kcal, $0.27, per 100g

The word dandelion means lion’s tooth. The leaves are an excellent source of vitamin A, vitamin C and calcium.

NUTRITIONAL SCORE: 64

22. PINK GRAPEFRUIT (v)

42kcal, $0.27, per 100g

The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments.

NUTRITIONAL SCORE: 64

21. SCALLOPS

69kcal, $4.19, per 100g

A shellfish low in fat, high in protein, fatty acids, potassium and sodium.

NUTRITIONAL SCORE: 64

20. PACIFIC COD

72kcal, $3.18, per 100g

Closely related to Atlantic cod. Its livers are a significant source of fish oil rich in fatty acids and vitamin D.

NUTRITIONAL SCORE: 64

19. RED CABBAGE (v)

31kcal, $0.12, per 100g

Rich in vitamins. Its wild cabbage ancestor was a seaside plant of European or Mediterranean origin.

NUTRITIONAL SCORE: 65

18. GREEN ONION (v)

27kcal, $0.51, per 100g

Known as spring onions. High in copper, phosphorous and magnesium. One of the richest sources of vitamin K.

NUTRITIONAL SCORE: 65

17. ALASKA POLLOCK

92kcal, $3.67, per 100g

Also called walleye pollock, the species Gadus chalcogrammus is usually caught in the Bering Sea and Gulf of Alaska. A low fat content of less than 1%.

NUTRITIONAL SCORE: 65

16. PIKE

88kcal, $3.67, per 100g

A fast freshwater predatory fish. Nutritious but pregnant women must avoid, due to mercury contamination.

NUTRITIONAL SCORE: 65

15. GREEN PEAS (v)

77kcal, $1.39, per 100g

Individual green peas contain high levels of phosphorous, magnesium, iron, zinc, copper and dietary fibre.

NUTRITIONAL SCORE: 67

14. TANGERINES (v)

53kcal, $0.29, per 100g

An oblate orange citrus fruit. High in sugar and the carotenoid cryptoxanthin, a precursor to vitamin A.

NUTRITIONAL SCORE: 67

13. WATERCRESS (v)

11kcal, $3.47, per 100g

Unique among vegetables, it grows in flowing water as a wild plant. Traditionally eaten to treat mineral deficiency.

NUTRITIONAL SCORE: 68

12. CELERY FLAKES (v)

319kcal, $6.10, per 100g

Celery that is dried and flaked to use as a condiment. An important source of vitamins, minerals and amino acids.

NUTRITIONAL SCORE: 68

11. DRIED PARSLEY (v)

292kcal, $12.46, per 100g

Parsley that is dried and ground to use as a spice. High in boron, fluoride and calcium for healthy bones and teeth.

NUTRITIONAL SCORE: 69

10. SNAPPER

100kcal, $3.75, per 100g

A family of mainly marine fish, with red snapper the best known. Nutritious but can carry dangerous toxins.

NUTRITIONAL SCORE: 69

9. BEET GREENS (v)

22kcal, $0.48, per 100g

The leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group vitamins (especially riboflavin).

NUTRITIONAL SCORE: 70

8. PORK FAT

632kcal, $0.95, per 100g

A good source of B vitamins and minerals. Pork fat is more unsaturated and healthier than lamb or beef fat.

NUTRITIONAL SCORE: 73

7. SWISS CHARD (v)

19kcal, $0.29, per 100g

A very rare dietary source of betalains, phytochemicals thought to have antioxidant and other health properties.

NUTRITIONAL SCORE: 78

6. PUMPKIN SEEDS (v)

559kcal, $1.60, per 100g

Including the seeds of other squashes. One of the richest plant-based sources of iron and manganese.

NUTRITIONAL SCORE: 84

5. CHIA SEEDS (v)

486kcal, $1.76, per 100g

Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.

NUTRITIONAL SCORE: 85

4. FLATFISH

70kcal, $1.15, per 100g

Sole and flounder species. Generally free from mercury and a good source of the essential nutrient vitamin B1.

NUTRITIONAL SCORE: 88

3. OCEAN PERCH

79kcal, $0.82, per 100g

The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.

NUTRITIONAL SCORE: 89

2. CHERIMOYA (v)

75kcal, $1.84, per 100g

Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.

NUTRITIONAL SCORE: 96

1. ALMONDS (v)

579kcal, $0.91, per 100g

Rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help with diabetes.

NUTRITIONAL SCORE: 97

SOURCES

Food selection, ranking and cost based on the scientific study “Uncovering the Nutritional Landscape of Food”, published in the journal PLoS ONE.   

Nutritional data based on The United States Department of Agriculture, Agricultural Research Service’s National Nutrient Database for Standard Reference, Release 28.

Nutritional insights from The Encyclopaedia of Food and Health (2016), published by Elsevier Science.

Produced for BBC Future by Fact & Story.    This page was originally published as an infographic.

source: BBC.com


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Top 10 Immune-Boosting Foods

Keeping your immune system strong and healthy
is one of the essential keys to great health.
Fortunately, doing so is easier than you think.

The immune system is a complex system of organs, cells and proteins that work together to help protect us against foreign invaders, including: viruses, bacteria, fungi and other foreign substances we may come into contact with. We rarely give it a second thought until we’re burning up with a fever or fighting some form of serious infection.

There are many ways to keep your immune system strong and healthy, including:

  • Avoid smoking and secondhand smoke
  • Don’t drink alcohol
  • Exercising regularly
  • Getting sufficient sleep
  • Reducing stress as much as possible
  • Washing hands regularly and thoroughly
  • Thoroughly cooking any meat, fish, or poultry in your diet
  • Eating a diet rich in immune-boosting fruits and vegetables

BEST IMMUNE-BOOSTING FOODS

Most fruits and vegetables, as well as other plant-based foods, boost the immune system, but some are better at it than others. Some of the best immune-boosting foods include:

Beets

Rich in the immune-boosting mineral, zinc, beets along with their leafy greens, are a great addition to your diet. Beets are also a rich source of prebiotics, the foods eaten by probiotics, or beneficial microbes, in your intestines. By eating more beets you’ll feed the healthy bacteria and other beneficial microbes that give your gut and immune health a boost. Add them to fresh juice, grate and add to salads and sandwiches, or roast and enjoy on their own.

Blueberries

Blueberries don’t just taste amazing, they are packed with nutrients known as flavonoids that give them their gorgeous color and delicious taste. Research in the journal Advances in Nutrition shows that flavonoids boost the immune system. Eat fresh blueberries on their own or atop salads or added to smoothies. Frozen blueberries that have been slightly thawed taste like blueberry sorbet and make a delicious dessert.

Blueberries

 

Citrus Fruits

Grapefruit, lemons, limes, oranges and other citrus fruit are excellent sources of immune-boosting vitamin C, making them excellent choices to include in your daily diet. Juice them or add them to salads or salad dressings, or in the case of grapefruit and oranges, eat them on their own as a quick snack.

Flaxseeds and Flaxseed Oil

Flaxseeds and flaxseed oil contain plentiful amounts of the essential fatty acids known as Omega 3s that give your immune system a boost and help to keep it functioning well on a regular basis. Add flaxseeds or oil to your smoothie or top previously-cooked vegetables with a splash of flax oil and sea salt.

Garlic

Rich in immune-boosting allicin, garlic helps to stave off colds and flu by giving our immune system a boost. Cooking reduces the potency of garlic but both cooked and raw garlic are still worth eating on a daily basis. Add some garlic to your soups, stews, chili and, of course, combined with chickpeas, lemon juice, tahini, olive oil and a touch of salt for a delicious hummus.

Kefir

A beverage similar to yogurt but thinner, kefir comes from the Turkish word “keif” which means “good feeling” probably because let’s face it: we feel better when we’re not sick. Kefir offers immune-boosting health benefits due to its many different strains of beneficial bacteria and yeasts. Make sure the one you choose contains “live cultures.”

Kimchi

The national dish of Korea, kimchi is a spicy condiment that has been found in research published in the Journal of Medicinal Food to offer immune-boosting benefits.

Pumpkin Seeds

Pumpkin seeds contain plentiful amounts of the immune-boosting fats known as Omega 3s, along with the essential immune health mineral, zinc, making them an excellent choice to include in your diet. Throw them on top of your salads, grind them and add them to flour for baking, or snack on them as is.

Walnuts

Raw, unsalted walnuts are rich sources of immune-boosting Omega 3 fatty acids. If you don’t like the taste of walnuts, I urge you to try ones that are raw, unsalted and kept in the refrigerator section of your health food store since they are typically fresher than the ones found in packages in the center aisles of the grocery store. The bitter taste most people attribute to walnuts is actually a sign they have gone rancid. Fresh walnuts have a buttery and delicious taste.

Yogurt

Yogurt and vegan yogurt contain beneficial bacteria that boost your gut health, which in turn, boost your immune system health. Make sure the yogurt you select contains “live cultures.”

 

By: Michelle Schoffro Cook            August 1, 2018

Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: Be Your Own Herbalist: Essential Herbs for Health, Beauty, & Cooking.  Follow her on Twitter.

source: www.care2.com


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Selenium: What It Does and Where To Find It

Selenium Protects a Specific Type of Interneurons in The Brain

Exactly 200 years ago, the Swedish scientist Jöns Jacob Berzelius discovered the trace element selenium, which he named after the goddess of the moon, Selene. Besides its industrial applications (chemical industry, production of semiconductors and toners), selenium is an essential trace element and indispensable for humans, many animals and some bacteria. A team led by Dr. Marcus Conrad, research group leader at the Institute of Developmental Genetics (IDG) at Helmholtz Zentrum München, showed for the first time why selenium is a limiting factor for mammals.

Scientific ‘by-catch’ solves decades-old mystery

The scientists have been investigating for years the processes of a novel type of cell death, known as ferroptosis. In this context, the enzyme GPX4, which normally contains selenium in the form of the amino acid selenocysteine, plays an important role.

In order to better understand the role of GPX4 in this death process, we established and studied mouse models in which the enzyme was modified,” said study leader Conrad. “In one of these models, we observed that mice with a replacement of selenium to sulfur in GPX4 did not survive for longer than three weeks due to neurological complications.”

In their search for the underlying reasons, the researchers identified a distinct subpopulation of specialized neurons in the brain, which were absent when selenium-containing GPX4 was lacking. “In further studies, we were able to show that these neurons were lost during postnatal development, when sulfur- instead of selenium-containing GPX4 was present,” stated first author of the study, Irina Ingold.

Furthermore, the scientists were able to show that ferroptosis is triggered by oxidative stress, which is known to occur for instance during high metabolic activity of cells and high neuronal activity. “Our study demonstrates for the first time that selenium is an essential factor for the postnatal development of a specific type of interneurons,” said Dr. José Pedro Friedmann Angeli, a scientist at the IDG, describing the results. “Selenium-containing GPX4 protects these specialized neurons from oxidative stress and from ferroptotic cell death.”

Thus, the study explains why certain selenoenzymes are essential in some organisms, including mammals, whereas they are dispensable in other organisms, such as fungi and higher plants. In future investigations, study leader Marcus Conrad and his team aim to investigate how ferroptosis is triggered in cells. As a long-term goal, he wants to elucidate the role of ferroptosis in various disease conditions in order to be able to alleviate diseases, such as cancer or neurodegeneration, which are currently difficult to tackle.

Journal Reference:

Irina Ingold, Carsten Berndt, Sabine Schmitt, Sebastian Doll, Gereon Poschmann, Katalin Buday, Antonella Roveri, Xiaoxiao Peng, Florencio Porto Freitas, Tobias Seibt, Lisa Mehr, Michaela Aichler, Axel Walch, Daniel Lamp, Martin Jastroch, Sayuri Miyamoto, Wolfgang Wurst, Fulvio Ursini, Elias S.J. Arnér, Noelia Fradejas-Villar, Ulrich Schweizer, Hans Zischka, José Pedro Friedmann Angeli, Marcus Conrad. Selenium Utilization by GPX4 Is Required to Prevent Hydroperoxide-Induced Ferroptosis. Cell, 2017; DOI: 10.1016/j.cell.2017.11.048

Story Source:
Materials provided by Helmholtz Zentrum München – German Research Center for Environmental Health.
Note: Content may be edited for style and length.
December 29, 2017
www.sciencedaily.com

10 Foods Rich in Selenium

Selenium Function

This important nutrient is vital to immune system function. Selenium works in conjunction with vitamin E, vitamin C, glutathione and vitamin B3 as an antioxidant to prevent free radical damage in the body. It’s thought to help prevent cancer by affecting oxidative stress, inflammation and DNA repair. Selenium has been found to be important to male fertility; increasing selenium levels leads to improved sperm motility. There is preliminary research that suggests that selenium supplementation may also help with asthma symptoms, but more studies are needed.

Selenium Deficiencies

Deficiencies of selenium can occur in areas where soil content of this mineral is low. Diets high in refined foods may also lead to deficiency, as selenium can be destroyed by food processing. Taking anti-inflammatory drugs may reduce the body’s supply of selenium.

Low selenium levels can contribute to autoimmune problems, such as psoriasis and thyroid disease. Low levels have also been tied to stomach, throat and prostate cancers, although more research is needed to determine if this is a cause or a result of the disease. Some studies suggest that selenium deficiency is linked to mood disorders. There’s indication that deficiencies in selenium may contribute to the progression of viral infections.

10 Selenium Food Sources

The selenium content in foods depends on the concentration of selenium in the soil where the crops were grown. The following foods are generally considered good sources of selenium:

  • Brazil Nuts
  • Sunflower Seeds
  • Fish (tuna, halibut, sardines, flounder, salmon)
  • Shellfish (oysters, mussels, shrimp, clams, scallops)
  • Meat (Beef, liver, lamb, pork)
  • Poultry (chicken, turkey)
  • Eggs
  • Mushrooms (button, crimini, shiitake)
  • Grains (wheat germ, barley, brown rice, oats)
  • Onions

Recommended Daily Allowance

  • Children (under 3): 20 mcg
  • Children (4-8): 30 mcg
  • Children (9-13): 40 mcg
  • Adolescents (14-18): 55 mcg
  • Adults 19 and older: 55 mcg
  • Pregnant women: 60 mcg
  • Lactating women: 70 mcg

Toxicity

Exceeding 400 mcg per day can lead to selenium toxicity. Side effects may include hair loss, white spots on fingernails, fatigue, dizziness, nausea and nerve damage. There’s some evidence that high selenium levels may increase the risk of squamous cell skin cancer. Another well controlled study found a correlation between higher levels of selenium and an increased risk of developing type-2 diabetes.

Because of the possibility of toxicity, selenium supplements are controversial. The safest way to ensure a sufficient level of selenium in the diet is by eating a variety of selenium rich foods, like those listed above. Brazil nuts can be very high in selenium and should only be eaten occasionally. One Brazil nut can supply a whole day’s requirement of selenium, although this can vary depending on soil conditions. A multivitamin that contains some selenium is safe for most people to take and can help to fill the gap in a diet that is lacking.

source: www.fitday.com


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8 Foods That Fight Colds

If someone asked you which foods were good for helping fight a cold, you would probably think of things like oranges, because they are known to contain vitamin C. You might also suggest chicken soup, since this is one of the most well-known home remedies of all time. Scientific research has proven that there are benefits from eating chicken soup, but there are many other foods you can eat that will help you battle a cold. Here is a sample.

#1 Oysters

Most people know that oysters have a reputation as somewhat of an aphrodisiac, but they probably do not know that they can also help your body fight a cold. Oysters are rich in zinc, and zinc is a mineral that helps fights colds as researchers discovered when they tested the effectiveness of zinc lozenges. They found that people whole took zinc lozenges experienced cold systems for a shorter amount of time.

#2 Garlic

We all know that eating lots of garlic comes with a risk of offending some people around you due to the strong odor it can leave on your breath. When you are suffering with a cold, you may consider this a risk well worth taking, however. One of the key ingredients in garlic is called allicin, and it has proven itself as a potent antioxidant, and antioxidants help the immune system fight illness.

#3 Yogurt and kefir

Just about everyone is familiar with yogurt, but have you heard of kefir? Where taste is concerned, kefir might be described as liquid yogurt. It has a lot in common with yogurt, and that includes loads of beneficial bacteria. These tiny microbes are actually helpful to our health, and many of them take up residence in the digestive tract and help fight off bad bacteria. Both yogurt and kefir can help fortify your own private army of beneficial bacteria that will help destroy unfriendly bacteria, and help boost your immune system, making it better able to fight off a cold.

#4 Red peppers

Vitamin C often comes to mind when we think of the best way to fight off a cold, but we are probably inclined to think about things like oranges and other citrus fruits when someone mentions vitamin C. Red peppers should not be left out in the cold, however, since they are loaded with vitamin C. Just a single red pepper averages about 150 milligrams of vitamin C, which is twice the recommended daily allowance for women. Many experts believe even more vitamin C should be used to treat a cold – as much as 500 or even 1000 milligrams a day.

#5 Mushrooms

Another food you may not even consider when thinking of foods that help fight colds are mushrooms. Granted, not everyone loves these earthy-tasting fungi, but for those who cannot get enough, getting a cold means it could be time to pig out on mushrooms. The many varieties of mushrooms that are edible differ quite a bit when it comes to their nutrient content, but most of them contain antioxidants that will help give your immune system a bit more strength to kill of a cold.

#6 Sunflower seeds

These tasty seeds are popular as a snack, and are often salted and sold in individual packages in retail stores. It’s the antioxidant power of the vitamin E in sunflower seeds that makes then useful in the battle against colds. They are probably a bit healthier if you get them unsalted, especially if you suffer from high blood pressure.

#7 Brazil nuts

While we’re talking about nuts, we may as well take a little time to mention Brazil nuts. These crunchy treats not only help you fight colds, they can also help your body kill off other viruses like the flu. A medical research study from 2001 found that mice infected with a flu virus suffered from more severe inflammation if they did not have enough selenium in their system. Brazil nuts are rich in selenium, and don’t need to be eaten in great quantities to get their benefit. Just one Brazil nut contains more than the daily recommended amount of selenium.

#8 Tea

This is something that may naturally come to mind to help ease the symptoms of the common cold. Not only does it tend to make you feel better to sip hot tea when you are feeling sick, it has real cold-fighting benefits as well. Virtually all tea contains compounds called catechins which are powerful antioxidants that are effective in the fight against illness. A study conducted in Japan in 2011 found that people who took catechin supplements for five months lowered their chances of catching the flu by 75 percent! That sounds like it might be better than a flu shot!

source: thrutcher.com


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This Nutrient Balance Reverses Brain Aging

The right balance between omega-3 and omega-6 fatty acids may help promote healthy cognitive aging, new research finds.

While we are used to hearing about the benefits of the fatty acids in fish and fish oils, that is only half the story.

Omega-6 fatty acids can come from nuts, seeds and other oils.

Typically, Western diets have too much omega-6 and not enough omega-3.

Together, a balance of these fatty acids may help to reduce age-related decline and maintain the integrity of cortical structures.

Ms Marta Zamroziewicz, who led the research, said:

“We studied a primary network of the brain — the frontoparietal network — that plays an important role in fluid intelligence and also declines early, even in healthy aging.
In a separate study, we examined the white matter structure of the fornix, a group of nerve fibers at the center of the brain that is important for memory.”

The researchers examined the levels of polyunsaturated fatty acids in adults aged 65 to 75, along with their brain structure.

The best balance of fatty acids for brain health.

Ms Zamroziewicz explained that it takes more than just fish and fish oils to keep the brain healthy with age:

“A lot of research tells us that people need to be eating fish and fish oil to get neuroprotective effects from these particular fats, but this new finding suggests that even the fats that we get from nuts, seeds and oils can also make a difference in the brain.”

A second study found a link between a balanced amount of omega-3 and omega-6 fatty acids and greater memory preservation in older adults.

Ms Zamroziewicz explained:

“These findings have important implications for the Western diet, which tends to be misbalanced with high amounts of omega-6 fatty acids and low amounts of omega-3 fatty acids.”

Professor Aron Barbey, who co-authored the study, said:

“These two studies highlight the importance of investigating the effects of groups of nutrients together, rather than focusing on one at a time.
They suggest that different patterns of polyunsaturated fats promote specific aspects of cognition by strengthening the underlying neural circuits that are vulnerable to disease and age-related decline.”

The study was published in the journal Nutritional Neuroscience (Zamroziewicz et al., 2017).

source: PsyBlog


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Selenium: What It Does and Where To Find It

Selenium Protects a Specific Type of Interneurons in The Brain

Exactly 200 years ago, the Swedish scientist Jöns Jacob Berzelius discovered the trace element selenium, which he named after the goddess of the moon, Selene. Besides its industrial applications (chemical industry, production of semiconductors and toners), selenium is an essential trace element and indispensable for humans, many animals and some bacteria. A team led by Dr. Marcus Conrad, research group leader at the Institute of Developmental Genetics (IDG) at Helmholtz Zentrum München, showed for the first time why selenium is a limiting factor for mammals.

Scientific ‘by-catch’ solves decades-old mystery

The scientists have been investigating for years the processes of a novel type of cell death, known as ferroptosis. In this context, the enzyme GPX4, which normally contains selenium in the form of the amino acid selenocysteine, plays an important role.

In order to better understand the role of GPX4 in this death process, we established and studied mouse models in which the enzyme was modified,” said study leader Conrad. “In one of these models, we observed that mice with a replacement of selenium to sulfur in GPX4 did not survive for longer than three weeks due to neurological complications.”

In their search for the underlying reasons, the researchers identified a distinct subpopulation of specialized neurons in the brain, which were absent when selenium-containing GPX4 was lacking. “In further studies, we were able to show that these neurons were lost during postnatal development, when sulfur- instead of selenium-containing GPX4 was present,” stated first author of the study, Irina Ingold.

Furthermore, the scientists were able to show that ferroptosis is triggered by oxidative stress, which is known to occur for instance during high metabolic activity of cells and high neuronal activity. “Our study demonstrates for the first time that selenium is an essential factor for the postnatal development of a specific type of interneurons,” said Dr. José Pedro Friedmann Angeli, a scientist at the IDG, describing the results. “Selenium-containing GPX4 protects these specialized neurons from oxidative stress and from ferroptotic cell death.”

Thus, the study explains why certain selenoenzymes are essential in some organisms, including mammals, whereas they are dispensable in other organisms, such as fungi and higher plants. In future investigations, study leader Marcus Conrad and his team aim to investigate how ferroptosis is triggered in cells. As a long-term goal, he wants to elucidate the role of ferroptosis in various disease conditions in order to be able to alleviate diseases, such as cancer or neurodegeneration, which are currently difficult to tackle.

Journal Reference:

Irina Ingold, Carsten Berndt, Sabine Schmitt, Sebastian Doll, Gereon Poschmann, Katalin Buday, Antonella Roveri, Xiaoxiao Peng, Florencio Porto Freitas, Tobias Seibt, Lisa Mehr, Michaela Aichler, Axel Walch, Daniel Lamp, Martin Jastroch, Sayuri Miyamoto, Wolfgang Wurst, Fulvio Ursini, Elias S.J. Arnér, Noelia Fradejas-Villar, Ulrich Schweizer, Hans Zischka, José Pedro Friedmann Angeli, Marcus Conrad. Selenium Utilization by GPX4 Is Required to Prevent Hydroperoxide-Induced Ferroptosis. Cell, 2017; DOI: 10.1016/j.cell.2017.11.048

Story Source:
Materials provided by Helmholtz Zentrum München – German Research Center for Environmental Health. 
Note: Content may be edited for style and length.
 
December 29, 2017

10 Foods Rich in Selenium

Selenium Function

This important nutrient is vital to immune system function. Selenium works in conjunction with vitamin E, vitamin C, glutathione and vitamin B3 as an antioxidant to prevent free radical damage in the body. It’s thought to help prevent cancer by affecting oxidative stress, inflammation and DNA repair. Selenium has been found to be important to male fertility; increasing selenium levels leads to improved sperm motility. There is preliminary research that suggests that selenium supplementation may also help with asthma symptoms, but more studies are needed.

Selenium Deficiencies

Deficiencies of selenium can occur in areas where soil content of this mineral is low. Diets high in refined foods may also lead to deficiency, as selenium can be destroyed by food processing. Taking anti-inflammatory drugs may reduce the body’s supply of selenium.

Low selenium levels can contribute to autoimmune problems, such as psoriasis and thyroid disease. Low levels have also been tied to stomach, throat and prostate cancers, although more research is needed to determine if this is a cause or a result of the disease. Some studies suggest that selenium deficiency is linked to mood disorders. There’s indication that deficiencies in selenium may contribute to the progression of viral infections.

10 Selenium Food Sources

The selenium content in foods depends on the concentration of selenium in the soil where the crops were grown. The following foods are generally considered good sources of selenium:

  • Brazil Nuts
  • Sunflower Seeds
  • Fish (tuna, halibut, sardines, flounder, salmon)
  • Shellfish (oysters, mussels, shrimp, clams, scallops)
  • Meat (Beef, liver, lamb, pork)
  • Poultry (chicken, turkey)
  • Eggs
  • Mushrooms (button, crimini, shiitake)
  • Grains (wheat germ, barley, brown rice, oats)
  • Onions

 

Recommended Daily Allowance

  • Children (under 3): 20 mcg
  • Children (4-8): 30 mcg
  • Children (9-13): 40 mcg
  • Adolescents (14-18): 55 mcg
  • Adults 19 and older: 55 mcg
  • Pregnant women: 60 mcg
  • Lactating women: 70 mcg

 

Toxicity

Exceeding 400 mcg per day can lead to selenium toxicity. Side effects may include hair loss, white spots on fingernails, fatigue, dizziness, nausea and nerve damage. There’s some evidence that high selenium levels may increase the risk of squamous cell skin cancer. Another well controlled study found a correlation between higher levels of selenium and an increased risk of developing type-2 diabetes.

Because of the possibility of toxicity, selenium supplements are controversial. The safest way to ensure a sufficient level of selenium in the diet is by eating a variety of selenium rich foods, like those listed above. Brazil nuts can be very high in selenium and should only be eaten occasionally. One Brazil nut can supply a whole day’s requirement of selenium, although this can vary depending on soil conditions. A multivitamin that contains some selenium is safe for most people to take and can help to fill the gap in a diet that is lacking.


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A Gut Makeover for the New Year

If you’re making resolutions for a healthier new year, consider a gut makeover. Refashioning the community of bacteria and other microbes living in your intestinal tract, collectively known as the gut microbiome, could be a good long-term investment in your health.

Trillions of microbial cells inhabit the human body, outnumbering human cells by 10 to one according to some estimates, and growing evidence suggests that the rich array of intestinal microbiota helps us process nutrients in the foods we eat, bolsters the immune system and does all sorts of odd jobs that promote sound health. A diminished microbial ecosystem, on the other hand, is believed to have consequences that extend far beyond the intestinal tract, affecting everything from allergies and inflammation, metabolic diseases like diabetes and obesity, even mental health conditions like depression and anxiety.

Much of the composition of the microbiome is established early in life, shaped by forces like your genetics and whether you were breast-fed or bottle-fed. Microbial diversity may be further undermined by the typical high-calorie American diet, rich in sugar, meats and processed foods. But a new study in mice and people adds to evidence that suggests you can take steps to enrich your gut microbiota. Changing your diet to one containing a variety of plant-based foods, the new research suggests, may be crucial to achieving a healthier microbiome.

Altering your microbiome, however, may not be easy, and nobody knows how long it might take. That’s because the ecosystem already established in your gut determines how it absorbs and processes nutrients. So if the microbial community in your gut has been shaped by a daily diet of cheeseburgers and pepperoni pizza, for example, it won’t respond as quickly to a healthy diet as a gut shaped by vegetables and fruits that has more varied microbiota to begin with.

“The nutritional value of food is influenced in part by the microbial community that encounters that food,” said Dr. Jeffrey Gordon, the senior author of the new paper and director of the Center for Genome Science and Systems Biology at the Washington University School of Medicine in St. Louis. Nutritional components of a healthy diet have to be viewed from “the inside out,” he said, “not just the outside in.”

One of the questions the study set out to answer was how individuals with different diets respond when they try to improve their eating habits. The scientists harvested gut bacteria from humans, transplanted them into mice bred under sterile conditions, and then fed the mice either American-style or plant-based diets. The scientists then analyzed changes in the mice’s microbial communities.

Of interest, the scientists harvested the gut bacteria from people who followed sharply different diets. One group ate a fairly typical American diet, consuming about 3,000 calories a day, high in animal proteins with few fruits and vegetables. Some of their favorite foods were processed cheese, pepperoni and lunch meats.

love-your-gut

The other group consisted of people who were devotees of calorie restriction. They ate less than 1,800 calories a day and had meticulously tracked what they ate for at least two years, sticking to a mostly plant-based diet and consuming far less animal protein than the other group, a third fewer carbohydrates and only half the fat.

This calorie-restricted group, the researchers found, had a far richer and more diverse microbial community in the gut than those eating a typical American diet. They also carried several strains of “good” bacteria, known to promote health, that are unique to their plant-based diet. “Their choices as adults dramatically influenced their gut community,” said Nicholas W. Griffin of Washington University, the paper’s lead author.

The study, published in Cell Host & Microbe, is not the first to report findings suggesting dietary shifts can induce persistent changes in a gut microbial community, said Dr. David A. Relman, a professor of medicine, microbiology and immunology at Stanford University, who was not involved in the current research. He noted that other studies had found even more profound effects.

After the human microbiota was transplanted into the mice, the mice got to eat either like typical Americans or like the calorie restrictors.

Mice that had a microbiota conditioned by the typical American diet had a weaker response to the plant-based diet. Their microbial communities didn’t increase and diversify as much. “They all responded in a predictable direction, but with not as great a magnitude,” said Dr. Griffin.

Another aspect of the study suggests the company you keep may also enrich your gut microbiota — at least in mice. At first the animals were kept in separate cages. Then, when they were housed together, the microbes from the communities conditioned by plant diets made their way into the American-diet microbiome.

It’s not clear how that translates to humans: Mice eat one another’s droppings when they live together, so they easily share the bacterial wealth. Still, it’s possible humans have other ways of sharing bacteria, Dr. Griffin said. “We know from previous work and other studies that spouses who live together will develop microbial communities that are similar to each other,” he said.

Perhaps the best way to cultivate a healthier microbiome is to eat more fiber by consuming more fruit, vegetables, whole grains, legumes, and nuts or seeds, said Meghan Jardine, a registered dietitian who was not involved in the current study but has published articles on promoting a healthy microbiota. (She is also affiliated with the Physicians Committee for Responsible Medicine, which recommends a plant-based diet.) She urges people to aim for 40 to 50 grams of fiber daily, well above levels recommended by most dietary guidelines.

“When you look at populations that eat real food that’s high in fiber, and more plant-based foods, you’re going to see they have a more robust microbiota, with more genetic diversity, healthier species and fewer pathogenic bacteria living in the gut,” she said.

By RONI CARYN RABIN     DEC. 29, 2016


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5 Ways to Boost Your Energy with Food

The most common complaint I hear from people is that they are exhausted or have low energy. Fortunately, there are some simple ways you can give your energy a significant boost. Here are some of my favorites:

Give Your Mitochondria a Boost: Coenzyme Q10 is a naturally-occurring substance in our bodies and in some foods that is necessary to provide energy to our cells. Inside our cells there is a micro-sized energy manufacturing facility known as the mitochondria. Mitochondria depend on CoQ10, as it is also called, to boost energy for every cellular function, including brain functions. Unfortunately, this nutrient can become depleted as we age or experience health issues. Coenzyme Q10 is primarily found in legumes, nuts, fish and poultry.

Eat Every 2 to 3 Hours: When we’re busy, rushed or on-the-go, it’s easy to skip meals or go long periods of time between meals—the worst thing you can do for your energy levels. To keep energy high you need to prevent blood sugar spikes and drops since the resulting cascade of hormones causes an energy roller coaster ride. You may feel fine one minute and then exhausted the next. The best and easiest way to maintain balanced blood sugar levels is to eat every two or three hours. It doesn’t need to be a lot of food; just a snack will do. But, you must be consistent.

Eat zinc-rich foods: The mineral zinc is involved in dozens of chemical reactions linked to energy creation in the body, so ensuring your diet has enough zinc is critical to experience an energy boost. Zinc is also necessary for healthy blood, bones, brain, heart, liver and muscles, so if you’re lacking this vital nutrient, you can experience a wide range of deficiency symptoms. Some signs of a zinc deficiency include: acne, brittle nails, infertility, frequent colds or flu, low sperm count or slow hair or nail growth. Zinc is also essential to prostate health. For more information check out my blog “9 Simple Ways to Drastically Reduce Your Prostate Cancer Risk.” Eat zinc-rich foods like sprouts, pumpkin seeds, onions, sunflower seeds, nuts, leafy greens, beets, carrots or peas frequently throughout the day.

pumpkin seeds

To B or Not to B: There are many vitamins found within the B-Complex, including B1, B2, niacin, pantothenic acid, B6, folic acid, B12, B13, B15, B17, choline, inositol, biotin and PABA. It’s not necessary to remember all of their names, but it is important to ensure adequate B vitamin intake to experience more energy. B vitamins are essential for energy production. And, the more stressful your life is, the more your body depletes these vital nutrients. Additionally, if you suffer from seasonal allergies, that’s an additional stressor to your body. Because B vitamins are not manufactured or stored by the body, it’s imperative to get B vitamin-rich foods every day. Some of the best food sources of these nutrients include: brown rice, root vegetables, pumpkin seeds, citrus fruits, strawberries, cantaloupe, kale, green vegetables and legumes. For an added boost, take a B complex supplement (50 or 100 mg) once or twice a day.  Keeping your gut healthy is also essential to proper nutrient absorption.

Ensure that every meal or snack has some protein in it: While many diet programs would have you believe that protein equals meat, the reality is that meat takes a lot of energy to digest and tends to sit in the digestive tract for many hours. There are many other excellent sources of protein, including: pumpkin seeds, sunflower seeds, legumes like chickpeas or lentils, avocado, nuts like raw walnuts or almonds and coconut milk. The protein causes a consistent release of energy over time and helps to avoid the blood sugar energy crashes most people experience. Did you notice that pumpkin seeds and legumes keep showing up in the foods that help boost energy? When you need a quick energy boost, these foods will help supply numerous vital nutrients.  Check out “Top Vegan Sources of Protein” for more information.

By: Michelle Schoffro Cook       April 1, 2016      Follow Michelle at @mschoffrocook

Dr. Michelle Schoffro Cook, PhD, DNM is a registered nutritionist and international best-selling and 19-time published book author whose works include: 60 Seconds to Slim: Balance Your Body Chemistry to Burn Fat Fast!

To learn more about keeping your gut healthy, check out my blog “5 Reasons Why Your Gut is the Key to Great Health.”


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I Changed My Fuel And It Changed My Health’s Trajectory

All calories are not equal. Yet we continue to count them in hopes of managing weight and health. Correcting this flawed thinking will forever change your relationship with food, calories and your weight. Changing your fuel just may change your health trajectory.

Consider the significance of changing the fuel you use in your body. It could make the difference between getting promoted, being injury and illness free, lean and healthy, and even finding romance (or not). It can, and I am living proof. When I began to think of calories as more than just a number, I lost 84 pounds, reclaimed my health and looked years younger. When I only counted calories, not considering their source, I was obese and unwell.

Many know the value of this truth about calories. Professional athletes serve as ideal evidence for this argument. The difference between first and last place is often seconds of strength, endurance and power. Having the correct balance of healthy fuel in the body can change a non-medalling effort to a gold medal day. The rituals of professional athletes on competition day extend beyond wearing lucky underwear to consuming the exact meal at the perfect time to fuel their success.

Still not sure?

Think about your own body. When we ingest junk food full of empty calories and quick-burning sugar, we get an immediate high followed by a sweat-soaked crash that sends us looking for a comfy place. Productivity grinds to a halt, our focus and attention is compromised and our body is unable to regulate blood sugar, spiraling us on a roller coaster of sugar cravings and crashes. Weight gain is often the result.

Now think about your body on a good day. A day where you started with a nourishing breakfast loaded with protein, fibre, good fat and healthy carbohydrates – maybe it was a vegetable omelet with a side of salsa and avocado, and a glass of water. Your breakfast is followed by a healthy snack before lunch, a well-balanced lunch and a clean snack mid-afternoon, and then a small but nutritious dinner. Your day was productive, your focus outstanding, you were accomplished and others noticed. You were mentally fit, but your body felt different, too. Energized, supported and able to meet your physical and mental needs for the day, your body reigned supreme.

Follow these five simple nutritional tips that will change your day from mediocre to outstanding.

1. Eat 6 small meals daily.

Our body runs best when it can not only predict its next meal, but receive nutritious support. Every meal should be comprised of quality foods that represent protein, good fat and nutritious carbs. I find that my own body works best on complex carbohydrates like leafy green vegetables, beans, nuts and seeds – I encourage you to try it out for yourself.

2. Always include good fats in each meal/snack.

Every cell in the body, including the brain, is made of fat, yet we often avoid fat because we think it will make us fat. Fat however, is critical in keeping the body healthy. Without sufficient fat, the metabolic rate slows, the brain begins to shrink and our ability to repair the body is jeopardized. Good fats are easy to consume once we know what they are. These include healthy oils such as olive and coconut oil, nuts and seeds, and nutritious fruit such as avocados. Including a handful of almonds with your meal or snack, allows you to get protein, healthy fat, fibre and complex carbohydrates in one place.

probiotics yogurt

 

3. Eat breakfast daily.

A nutritious breakfast is not coffee paired with pastry made from processed flour and sugar. Breakfast is the most important meal of the day because it sets the tone for the entire day. Would you drive to work without gas or leave the house without shoes? The answer to both of those questions is likely no. I ask then, why would you make your body starve for nutrition first thing in the morning and ask it to do work, be productive and help you achieve success? Easy breakfast ideas can include smoothies or leftovers from the night before. It doesn’t have to be fancy, it has to be fuel.

4. Drink two to three litres of water daily.

Water is the number one deficiency in the world – we are constantly losing water not only from the obvious things like sweat, but also from the not so obvious: stress, processed foods, sugar, juices, caffeine, and all the work our brains are doing to keep us moving each day. The most abundant, accessible nutrient in North America is the one that we often forget about but is critical to our success. A dehydrated plant doesn’t grow and repair, and neither does a dehydrated body.

5. BYOS – Bring Your Own Snacks.

I get you, hunger sets in and the choices around you aren’t ideal so you reach for whatever seems to be the healthiest and hope for the best. Instead of hoping, change your trajectory and your outcome by packing your own snacks. My cooler/lunch bag contains portable items I can rely on to give me excellent fuel – hard-boiled eggs, hummus and cut veggies, or sliced apples and almond butter. Some people like to make a large lunch and break it into two portions, one for lunch and the other for an afternoon snack. Find a system that works for you and start today.

Lastly, because I know that these tips are going to make you feel fantastic, I want you to do something before you start. Take a pen and a paper (or take out your mobile phone) and write down how you feel today, what you ate, what your sleep was like, how you feel about your body, how you fit into your clothes, how productive you were at work and what your vision for the future is. Then follow these tips for three weeks and revisit what you wrote.

07/19/2016        Tosca Reno        NYT Best selling author, founder Eat Clean revolution and motivational speaker.
 
Follow Tosca Reno on Twitter: www.twitter.com/toscareno


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Top Cancer Fighting Foods

‘Let Food Be Thy Medicine’!  Use Food to Aid in Your Cancer Fight!

Health Science & Tech   Apr 2, 2016

The moment you receive a cancer diagnosis, your doctor will probably go through a list of your treatment options and what he or she will do in your particular case.  Many people have similar conversations with family, friends, and co-workers about the future and what help you’ll need in your personal and professional life.

Now an important question.  What can you do to help yourself?

It may be tempting, even easy, to give up control of your life until you’re better.  That’s a mistake.  This is your disease now.  It’s your body, your choice and your responsibility.  Let the experts do their job (and ask lots of questions) but remember to keep actively working toward your own recovery.

Chemotherapy, radiation, and surgery deplete your mind, body, and spirit.  Any person who has dealt with cancer personally or in regards to someone they love can attest to the turmoil the disease causes in so many areas.  It is easy to become lost in feelings of helplessness and worry.

Diet is a simple yet crucial aspect of your life that you can control.  It’s critical to pay close attention to the food you consume during treatment.

Enlist Food in the Cancer Fight

Internally you’re waging a war and you need to feed yourself foods that support your fight that might even boost the effectiveness of standard cancer therapies.

Many doctors turn up their collective noses at the use of superfoods during treatment and recovery.  They may attempt to mock your questions and some may threaten that healthy, whole foods are detrimental to cancer drug efficacy.

Cancer-fighting foods contain a wealth of powerful antioxidants.  They fight free radicals in your system, slowing and even stopping molecules that cause cellular damage.  Since cancer is the result of damaged or mutated cells, it makes sense that you don’t need more!

Oncologists imply that antioxidants interfere with the drugs administered during chemotherapy and/or radiation treatments by neutralizing them.  However, patients undergoing these treatments are commonly prescribed amifostine and dexrazoxane – both incredibly powerful antioxidants.

This represents the primary division between the “traditionalists” who wish to stick with business as usual from those seeking to “compliment” cancer treatments by boosting your body’s ability to help itself.

In studies begun in the 1970s, patients consumed antioxidant-rich foods during their cancer treatments while researchers logged the results.  The outcome proved – as it has time and time again – that antioxidants do not interfere with drug therapy effectiveness.  In fact, in many cases, these cancer-fighting foods enhance the power of the drugs for better results for the patient!

Follow up studies found that the patients who maintained these healthier eating regimens after treatment had higher survival rates.  Though the American Cancer Society corroborated these findings, they continue to downplay the importance of food in aiding the fight.

Obviously, choosing a healthy diet is a good idea for everyone.  It is especially critical for cancer patients.  If chemotherapy, radiation, or surgery are part of your treatment protocol, your body will be fighting the disease as well as the results of the treatment.

Your body needs all the help it can get!  Patients will feel proactive in their own case, try new foods and recipes, and give their bodies a little something extra during their treatment.  One of the biggest issues after cancer therapy is that your immune system is ravaged.  It can take years to rebuild it and for some, it may never return to pre-cancer strength.

Food is such a simple addition.  It does help protect you from many of the side effects and might protect some of your cells from destruction by chemo or radiation.  Here at The Truth About Cancer, we talk a lot about using food to ease symptoms, protect your healthy cells, and even give your body antibodies to prevent cancer in the first place.

letthyfood

Five Cancer-Fighting Foods

Fatty Fish

Fish oils contain long chain omega-3 fatty acids.  These healthy fats are a potent anti-inflammatory and protect the body from negative hormones produced during treatment that inflame and irritate.  Oily fish like mackerel, wild salmon, tuna, sardines, and herring also contain vitamins A and D – known to be forceful fighters in the battle against cancer.

Nuts and Seeds

Nuts like walnuts, Brazil nuts and almonds contain selenium, a strong anti-cancer compound.  Pumpkin and sunflower seeds are packed with zinc and vitamin E.  The vitamin E provides your immune system with a huge boost and zinc aids in the absorption of vitamin C.

Red and Yellow Peppers

Red and yellow peppers are packed with vitamin C.  This influential antioxidant strengthens your immune system and neutralizes toxins.  Peppers contain even more vitamin C than is commonly found in oranges.  They also contain carotenoids that convert to vitamin A.  Other sources of these are carrots, sweet potatoes, and dried apricots.

Mushrooms

Chinese medicine has used medicinal mushrooms for hundreds of years as blood purifiers, immune system balancers, and to aid in the performance of internal organs.  Shiitake, Miatake, Portobello and even button mushrooms all contain natural medicines.  They’ve been shown to reduce some of the worst side effects of treatment such as hair loss and nausea.  They boost immunity, increase survival rates, and studies reported that they shrank certain cancerous tumors by as much as 70%.

Purple Foods

No one talks about purple foods and we should!  Purple eggplant, dark purple grapes, beets, blueberries, plums, and cherries all contain massive amounts of anthocyanins.  Anthocyanins have been proven in countless studies to kill cancer cells.  Other benefits include supporting internal organs and boosting immunity.  Recent studies show anthocyanins compounds are easily absorbed by the body and immediately begin defending the body against diseases that result from poor diet and negative lifestyle habits.

More Thoughts to Remember

  • Drink a cup or two of fresh brewed green tea per day (hot or iced)
  • Use good oils and fats such as butter, coconut oil, flaxseed oil, and extra-virgin olive oil
  • Limit refined sugar, grains, and flour
  • Buy organic where you can
  • Increase your consumption of probiotic foods
  • Search for more fantastic information about the cancer-fighting foods that might already be in your kitchen!

A healthy diet might seem hard to accomplish but you’ll be shocked how quickly you feel the effects on your entire body.  Enlist friends or family for suggestions on recipes or menus.  If you have a friend who loves to cook, ask for help with meals that can be made ahead of time and stock your freezer for days when you have no energy.

No matter how tempting or easy, do everything you can to stick with your new healthier, cancer-fighting food nutrition plan.

There is a Better Way

No one wants cancer and if you get it once, you never want to go through the emotional, financial, and physical trauma again.  All over the world, incredible advances are being made in the fight against cancer.  It’s strange that they don’t make big news in the United States while the rest of the world is fascinated by them.

For instance, did you know…

1-in-5 cancer deaths is due to obesity?

A compound found in eggplant cures most types of skin cancer without side effects?

There are two primary food additives that are responsible for brain damage and multiple types of cancer?  (MSG and aspartame)

Cancer is big business and we need to opt out of being part of its bottom line.  Experts estimate that more than half of the cancers diagnosed in the world are preventable.

Be in the half that beats the odds.

References:
http://www.ncbi.nlm.nih.gov/pubmed/17283738
http://www.canceractive.com/cancer-active-page-link.aspx
http://www.cancer.org/treatment/survivorshipduringandaftertreatment/nutritionforpeoplewithcancer/nutritionforthepersonwithcancer/index
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082903/