Health Benefits of Garlic

It’s hard to pinpoint an exact number of published studies because the term “studies” can encompass a wide range of research—from in vitro and animal experiments to clinical trials and epidemiological surveys—but here’s a rough overview based on what academic databases reveal according to a search by ChatGPT:

General Garlic Research: A search on major scientific repositories like PubMed using keywords such as “garlic” and “health benefits” tends to return several thousand articles. In broad terms, you might find anywhere from 4,000 to 8,000 publications when you include all types of research (preclinical, animal studies, and clinical trials). This vast body of literature reflects garlic’s longstanding use in traditional medicine and its contemporary evaluation as a functional food.

Aged Garlic Extract (AGE) Specific Studies: When you narrow the focus to studies specifically investigating aged garlic extract, the numbers are lower—likely ranging from 200 to 500 studies. This subset generally includes clinical trials, systematic reviews, and mechanistic studies that probe AGE’s effects on cardiovascular health, immune function, and antioxidant activity.

These ballpark figures illustrate not only the depth of research into garlic’s myriad health benefits but also underscore how garlic remains a subject of active scientific interest. Do keep in mind these numbers are in constant flux as new research is published, and the exact figures can vary depending on the search criteria you use in a given database.

Several peer-reviewed studies and comprehensive reviews I’ve chosen have highlighted garlic’s impressive health benefits. Here’s an overview of the key findings from some of these studies:

1. Antioxidant, Antimicrobial, and Anticancer Properties:
A review published in Nutrition Research Reviews (2011) explores how garlic’s bioactive sulfur compounds—especially allicin—play a central role in its health benefits. This review details that garlic can inhibit low‐density lipoprotein (LDL) oxidation, support the body’s antioxidant defenses, and even interfere with processes involved in carcinogenesis. In essence, regular garlic consumption has been linked to improved cardiovascular profiles and a potential reduction in cancer risk.

2. Cardiovascular Health:
The National Center for Complementary and Integrative Health (NCCIH) summarizes several studies that suggest garlic supplementation might modestly lower total and LDL cholesterol levels as well as reduce blood pressure in individuals with hypertension. Although the effects are often modest, these changes support garlic’s role as an adjunct in managing cardiovascular risk factors, emphasizing its part in an overall heart‐healthy diet.

3. Immune System Support and Other Benefits:
In a popular overview article, Healthline details research that has found aged garlic extract (AGE) to be associated with enhanced immune function. Some studies suggest that supplementation with AGE may help reduce the frequency and severity of common colds, possibly due to improved modulation of immune cell activity and reduced inflammation. Alongside immune support, garlic’s low-calorie nutrient profile and antimicrobial properties further compound its role in promoting general wellbeing.

Collectively, these studies provide compelling evidence that garlic is not just a flavorful addition to the diet but a potent natural agent for supporting cardiovascular health, offering antioxidant protection, and enhancing immune function.

References:

1. Cambridge Core – “Garlic in Health and Disease” Nutrition Research Reviews, 2011: A comprehensive review that details garlic’s bioactive compounds and their roles in antioxidant, anticancer, and cardiovascular protective mechanisms.
2. National Center for Complementary and Integrative Health (NCCIH) – “Garlic: Usefulness and Safety“: This resource outlines clinical findings on garlic’s modest benefits in managing cholesterol levels, blood pressure, and blood sugar.
3. Healthline – “11 Proven Health Benefits of Garlic“: This article provides a well-rounded summary of garlic’s benefits, including its effects on immunity, cholesterol, and blood pressure.

Industrial Garlic Production vs Organic Methods

Comparing industrial garlic production with sustainable, organic methods reveals striking differences that have far-reaching implications—not just for the environment, but also for consumer health and the overall quality of the garlic.

Soil Health and Nutrient Integrity

Organic Practices:
Organic garlic farming emphasizes building robust soil life through methods like cover cropping, crop rotation, and no-till or no-dig farming. In the local farmer’s approach, cover crops (such as fall rye, crimson clover, and fava beans) not only suppress weeds but also enrich the soil with organic matter and essential nutrients, fostering a thriving community of microorganisms. These practices maintain soil structure and preserve its natural fertility, helping garlic accumulate higher levels of natural bioactive compounds like allicin. Additionally, propagation from bulbils, although slower, plays a crucial role in minimizing disease transfer, thereby ensuring the crop remains healthy and potent¹.

Industrial Methods:
In contrast, industrial garlic production—especially in regions that rely heavily on chemical inputs—often depends on synthetic fertilizers and pesticides to boost yields and ensure a uniform product. While this approach can result in large volumes of garlic with a consistent appearance, it tends to degrade soil health over time. Intensive chemical use can disrupt the soil’s microbial balance and reduce organic matter, potentially diminishing the nutritional content and natural flavor profile of garlic. Furthermore, to meet market demands, manufacturers may rely on post-harvest chemical treatments that help extend shelf life, which raises concerns about residual chemicals in the final product².

Nutritional Quality and Bioactive Compounds

Organic Practices:
The symbiotic relationship between organic soil management and crop health is profound. Well-maintained soil nurtures garlic’s capacity to develop high levels of beneficial sulfur compounds. The absence of synthetic chemicals also means that the garlic’s natural defensive and nutritional chemicals are not suppressed, offering consumers a product richer in antioxidants and other phytochemicals. This has been linked to garlic’s reputed benefits for cardiovascular support, immune modulation, and even anticancer properties¹.

Industrial Methods:
Industrial garlic, while perfectly safe to eat under regulated conditions, may face challenges in optimizing the natural synthesis of these bioactive compounds. The heavy reliance on chemicals can stress the plant in ways that lead to lower levels of these naturally occurring compounds. Even under strict food safety regulations, consumers have expressed concerns over the potential residual chemical inputs and the long-term effects of such practices on both human health and environmental sustainability².

Environmental and Economic Impacts

Organic Practices:
Sustainable farming not only champions the health of the crop but also supports environmental stewardship. Practices such as crop rotation and no-till farming help sequester carbon and reduce erosion, contributing to long-term ecosystem resilience and lower greenhouse gas emissions. Additionally, local organic garlic production fosters food security and supports local economies, reducing the environmental costs associated with long-distance transportation¹.

Industrial Methods:
Large-scale industrial garlic operations often prioritize speed and yield over sustainability. While this method might fulfill immediate market demands, it can lead to long-term issues such as soil depletion, increased erosion, and contamination of local water sources due to runoff of synthetic chemicals. These environmental costs, although sometimes less visible on the supermarket shelf, can have profound implications for the broader ecosystem and ultimately for public health².

Conclusion
Organically grown garlic benefits from farming practices that promote both soil health and the synthesis of valuable phytochemicals. These methods not only yield a superior product in terms of flavor and nutritional profile but also support long-term environmental sustainability and local economies. Meanwhile, industrial garlic production—predicated on chemical intensification—can compromise soil integrity and reduce the naturally occurring health benefits of garlic.

Knowing the source of your garlic matters. Sustainable practices aren’t just about “green” ideals; they fundamentally affect the nutritional profile and safety of the food on our plates.

References

1. National Center for Appropriate Technology (NCAT). “Garlic: Organic Production” – A comprehensive resource on organic garlic production methods, covering aspects from organic fertility management to the benefits of practices like cover cropping and no-till agriculture.
2. AGDAILY. “Debunking 6 garlic myths: The truth behind imported garlic …” AGDAILY explores common misconceptions around imported garlic and touches on aspects related to chemical use and post-harvest treatments in industrial practices.

Locally Grown Garlic

Great Garlic farming methods stand out as a model of sustainable, health-focused agriculture. Their approach is deeply rooted in practices that build and protect soil health—a critical factor for growing garlic with robust flavor and maximum nutritional benefit. Here’s a breakdown of their key practices and why they matter:

1. Cover Cropping and Crop Rotation
By using a diversified mix of cover crops like fall rye, crimson clover, and fava beans, the farmer is replenishing organic matter and nitrogen in the soil while suppressing weeds and preventing erosion. This practice not only feeds the beneficial fungi and microbial bacteria essential for nutrient cycling but also creates a dynamic ecosystem that reduces the buildup of pathogens. The three-crop rotation, with successive cover crops between each garlic harvest, is a proven method to break disease and virus cycles. In contrast, conventional garlic farming—often dependent on chemical fertilizers and pesticides—can lead to long-term degradation of soil quality and increased risk of contamination.

2. No-Till/No-Dig Farming Practices
The decision to adopt a no-till or no-dig system is particularly notable. Tilling the soil can disrupt and even destroy the beneficial microorganisms that help recycle nutrients and sequester carbon. No-till farming preserves soil structure, enhances water retention, and helps immobilize carbon within the soil—a factor that not only contributes to climate change mitigation but also results in a healthier growing medium for garlic. Numerous studies have highlighted how reducing soil disturbance improves microbial diversity and overall soil health, ultimately leading to higher quality, more nutrient-dense crops.

3. Raising Garlic from Bulbils
An innovative aspect of this farmer’s operation is the use of bulbils rather than relying solely on cloves. While growing from bulbils requires a longer time to maturity—three to five years—it significantly reduces the risk of passing along diseases and viruses common to garlic. This method, although slower, often results in larger and healthier bulbs, as the virus load is minimized from generation to generation. Healthier bulbs likely retain more of the bioactive compounds (such as allicin and other sulfur compounds) that are responsible for garlic’s well-documented health benefits.

4. Comparisons to Conventional Practices
Industrial farming methods in parts of China, for example, often rely heavily on chemical inputs that not only pollute waterways and degrade farmland quality but compromise the purity of the garlic itself. By implementing organic, biodynamic methods, this local farmer avoids these pitfalls, ensuring his garlic is produced in an environment with significantly lower exposure to harmful pollutants. This sustainable approach enhances the nutritional profile of the garlic, making it a superior choice from a health perspective.

Supporting Studies and References:

1. Dialogue Earth on Eco-Farming Practices: An article from Dialogue Earth discusses the detrimental impact of chemical fertilizers and pesticides in garlic farming areas in China—highlighting the environmental benefits of eco-farming methods similar to those practiced by the local farmer¹.
2. Impact of Water Pollution on Agriculture: Research published in Environmental Science and Pollution Research analyzes the effects of water pollution (stemming largely from heavy chemical use) on agricultural yields and sustainability, indirectly reinforcing the need for more organic practices².
3. Lake Protection and Agricultural Runoff: An article from China Development Brief outlines how traditional garlic farming practices contribute to environmental degradation in regions like Dali, underlining the advantages of locally sourced, sustainably grown garlic⁵.
4. Health Benefits of Garlic: Reviews from sources such as Healthline and Cambridge illustrate the importance of garlic’s bioactive compounds for human health. Maintaining healthy soil practices helps ensure that these compounds are present in their natural potency, free from chemical contamination^3,4.

In conclusion
Great Garlic’s multifaceted approach—spanning cover cropping, crop rotation, no-till practices, and propagation from bulbils—creates an optimal environment for growing garlic that is both healthier for the consumer and more sustainable for the ecosystem. Their methods not only yield a product rich in beneficial nutrients but also avoid the pitfalls of chemical dependence that are prevalent in many large-scale operations abroad. This approach directly contrasts with the industrial practices that are often linked to environmental and health concerns. For more information or to order garlic from the farm you can visit their website and blog @ https://greatgarlic.ca/

References:

1. https://dialogue.earth/en/pollution/10178-garlic-village-experiments-with-eco-farming/
2. https://link.springer.com/article/10.1007/s11356-020-11079-2
3. https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
4. Rana SV, Pal R, Vaiphei K, Sharma SK, Ola RP. Garlic in health and disease. Nutrition Research Reviews. 2011;24(1):60-71. doi:10.1017/S0954422410000338
5. https://chinadevelopmentbrief.org/reports/lake-protection-plan-a-raw-deal-for-dali-garlic-farmers/

The post Getting The Best Benefits From Garlic appeared first on Total Health Magazine.

When it comes to eating for better eye health, carrots have long stolen the spotlight, and for good reason. They’re packed with nutrients that can help combat dry eye and support vision. However, relying only on carrots for optimal eye health is a misconception. Protecting your eyes requires a diverse range of nutrients that work together to defend against oxidative stress, inflammation, and the daily strain our eyes endure, especially in today’s digital age, where screens and blue light exposure are an unavoidable part of life.

According to the World Health Organization (WHO), an estimated 2.2 billion people globally suffer from some form of vision impairment. More importantly, in more than 1 billion of these cases, the vision loss is preventable.ⁱ In the United States, the Centers for Disease Control (CDC) reports there are nearly 20 million people affected by age-related macular degeneration (AMD)ⁱⁱ and around 3 million who have glaucoma, both of which can lead to irreversible vision loss.ⁱⁱⁱ Due to the expected age of living being on the rise, the risk of developing cataracts and glaucoma is increasing in parallel. All these factors emphasize the importance of greater awareness, early detection, and preventative measures for your eye health, which can be accomplished through nutrition.

The Skinny on Carrots

Carrots are rich in beta-carotene, a natural orange-red pigment found in many fruits and vegetables, which is a great addition to a diet to support your vision health. Though, that is just one small piece of the picture. Since our eyes are such complex organs, they require a combination of more than 30 different nutrients to keep these complex and intricate parts functioning to their full potential.

The key nutrient classes for eye health are lutein, zeaxanthin, omega-3 fatty acids, and bioflavonoids. These all play essential roles in keeping your eyes healthy by protecting against oxidative stress and reducing inflammation, which are two major contributors to eye conditions like dry eyes, cataracts, AMD, and glaucoma.

The Strength of Macular Carotenoids

The macular carotenoids – lutein, zeaxanthin, and meso-zeaxanthin – are powerful antioxidants found in the center of the retina; the area of the eye responsible for our central vision. These nutrients protect the retina from oxidative stress which can be caused by harmful blue light from both digital screens and even sunlight. Lutein and zeaxanthin are known to enhance the macular pigment optical density in your eye, and are basically natural, internal blue light blockers found in our retinas^iv. Studies have shown that these pigments help protect against macular degeneration^v, enhance visual performance, improve night vision, and reduce glare, so taking nutrients that improve this can be effective in protecting your eye health.

The body cannot produce more of these carotenoids on its own, so they must be obtained from food sources such as leafy greens (like spinach and kale), corn, egg yolks, and brightly colored vegetables like orange and yellow bell peppers. It has been shown that supplementing with these antioxidants, lutein and zeaxanthin, can significantly improve visual function and reduce the risk of developing AMD.

Omega-3 Fatty Acids for Eyes

Another crucial nutrient for eye health is omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is a structural component of retinal cells and is essential for healthy brain function and vision. Omega-3 fatty acids also play a vital role in reducing inflammation, which is a major factor in dry eye disease, AMD, and diabetic retinopathy.

It is shown that increasing your intake of omega-3 fatty acids can help improve tear production and alleviate the symptoms of dry eye.^vi Omega-3s also supports blood flow to the retina, which is crucial for overall visual function. Fatty fish, like salmon, mackerel, and sardines are excellent sources of omega-3s, but if you prefer plant-based options then flaxseeds, chia seeds, and walnuts are great alternatives. For those who do not get enough omega-3s through their diet alone then fish oil or algae-based DHA supplements can provide additional support.

Bioflavonoids: Nature’s Eye Protectors

Bioflavonoids are plant-based compounds with antioxidant and anti-inflammatory properties. These compounds are key for protecting the eyes from oxidative damage.^vii Some bioflavonoids, such as quercetin, resveratrol, and citrus bioflavonoids (found in oranges, lemons, and grapefruits), strengthen blood vessels, improve circulation in the eyes, and help prevent conditions like diabetic retinopathy. Anthocyanidins, a type of bioflavonoid found in dark berries like blueberries and black currants, have been shown to enhance night vision, reduce eye fatigue, and protect the retina from oxidative stress. Curcumin, the active compound found in turmeric, also has anti-inflammatory effects that can alleviate symptoms of dry eye disease and other inflammatory eye conditions.

Getting These Nutrients in Your Diet

While carrots may have earned their place in the eye-health conversation, they are just one piece of a huge puzzle. Protecting your vision requires a combination of nutrients that go beyond beta-carotene and beyond just carrots. Lutein, zeaxanthin, omega-3 fatty acids, and bioflavonoids are some essential nutrients for maintaining healthy eyes and preventing vision loss.

The best way to support your eye health is by eating a nutrient-dense, balanced diet by trying to include a variety of colorful fruits and vegetables in your meals. As mentioned, leafy greens, citrus fruits, fatty fish, and nuts provide natural sources of these essential nutrients, which are needed to get your eyes to optimal health. However, with modern diets, it is not always possible to get enough of these nutrients from food alone, which is where supplements can play a helpful role in obtaining those. For instance, supplementing with lutein (10-20 mg per day) and zeaxanthin (1-2 mg per day) can improve visual performance and reduce the risk of AMD.^viii Similarly, omega-3 supplements can alleviate symptoms of dry eye disease and promote retinal health, especially for individuals who do not consume enough fatty fish in their normal diet.

Protect Your Vision Starting Today

Vision problems can affect everyone — from infants to older adults — and while some issues, like digital eye strain or dry eyes, may seem minor, others, such as cataracts, glaucoma, or AMD, can have a lasting impact. Yes, vision decline is a natural part of aging, but many eye conditions can be prevented or delayed with proper nutrition and healthy lifestyle choices. That’s why education about eye health is crucial.

As a doctor, I’ve seen firsthand how devastating vision loss can be, and how often it could have been prevented. Taking care of your eyes isn’t something to put off until problems arise. By the time symptoms show up, the damage may already be done. The good news is that you have the power to take control of your eye health now. Small changes, like incorporating key nutrients and supplements into your diet can make a significant difference in preserving your vision for years to come.

That’s why I’ve brought together leading experts from around the nation for The Eye Health Summit — a global event dedicated to sharing the latest insights and strategies for lifelong eye health. Whether you’re looking to prevent future vision-threatening issues or manage existing eye conditions, this summit will give you the knowledge and tools you need to protect your sight. Don’t wait for a wake-up call. Your vision is worth fighting for, and the time to start is today.

References:

The post Eye-Popping Nutrients for Improved Vision appeared first on Total Health Magazine.

While superheroes exist in the human world, there are also superheroes that exist in the plant world that will also come to our rescue in time of need. One of the greatest superheroes is a humble, single-cell algae organism called Chlorella (C. vulgaris). Don’t be deceived by its very small size. In fact, Chlorella performs Herculean tasks that support our health and wellbeing as well as the health and wellbeing of our animals.

To begin with, Chlorella is nature’s own power-packed multivitamin, containing all the essential nutrients required to sustain life. Chlorella is rich in vitamins A (beta carotene), C, E, and vitamin K, containing all the B-complex vitamins (including B12), zinc, iron, calcium, magnesium, potassium, phosphorus, selenium, iodine, omega-3 essential fatty acid, and the enzyme pepsin. Chlorella also contains 58 to 70 percent of bio-available protein and all the essential amino acids. It is one of the few foods that naturally contain vitamin D. The iron content of chlorella is particularly impressive and can provide up to 40 percent of our daily requirements. Chlorella is also a rich source of the eye nutrients; carotenoids, lutein, and zeaxanthin.

But, perhaps, its greatest super hero feat is Chlorella’s unique ability to safely absorb and eliminate all the environmental toxins that we are exposed to every day. Very modest estimates have suggested that we are exposed to more than 700,000 different toxic chemicals daily. In addition, other nasty toxins such as mercury, lead, cadmium, and radiation find their way into our bodies through the air, food and water. It definitely takes a superhero to safely and efficiently detoxify so many toxic exposures every single day!

Glyphosate: A Super Villain to the Health of Humans, Animals and Nature

Glyphosate is the main ingredient in many weed-killer products. It is considered the most widely used broad-spectrum systemic herbicide in history. In the U.S., farmers use more than 200 million pounds of glyphosate annually. The chemical is also an active ingredient in more than 750 products approved for use, many of which can be found on supermarket and hardware store shelves and used by backyard gardeners.

Exposure to glyphosate occurs either through environmental contamination or through genetically modified foods. Over 80 percent of genetically modified (GM) crops grown worldwide are engineered to tolerate being sprayed with high amounts of glyphosate herbicides. All non-organic cereals and grains, which are harvested with glyphosate, include wheat, barley, buckwheat, millet, rice, oats, rye, sorghum, wild rice, popcorn, and teff.

The Environmental Working Group found glyphosate in every sample of popular oat-based cereal and other oat-based food marketed to children. Glyphosate was also found in baby food. Even some organic foods have tested positive for glyphosate.

There is also a dirty little secret when it comes to the off-label use of glyphosate. It is used as a pre-harvest drying agent (desiccant) on non-GMO as well as organic crops. Glyphosate is regularly sprayed as a desiccant on more than 70 crops, including almonds, apples, dry edible beans, lentils, chickpeas, peas, grapes, rice, and sunflowers.

Many farmers also use it on fields before the growing season, including spinach growers and almond producers.

Exposure to glyphosate is everywhere. It is even found in tap water. People and animals that eat GM glyphosate-tolerant crops are eating potentially high levels of glyphosate residues. A recent report released by a unit of the Centers for Disease Control and Prevention (CDC) found that more than 80 percent of urine samples drawn from children and adults in the U.S. contained glyphosate.

While consumers have been repeatedly told that glyphosate is totally safe by the company and government regulators, the facts say otherwise. One of the big problems with glyphosate is that it impairs the physiology of humans. It is also interesting to note that glyphosate has been patented for use as an antibiotic. No wonder glyphosate has been a disaster to the human microbiome which contains trillions of bacteria playing crucial roles in maintaining our inner ecology.

Exposure to glyphosate presents many serious health risks including altered gastrointestinal function, immune disorders, infertility, accelerated aging, and insulin dysregulation. Since GMOs were introduced in 1996, the percentage of Americans with three or more chronic illnesses went from 7 percent to 13 percent and there has been an unprecedented rise in autism, food allergies, digestive disorders, and reproductive issues. In addition, GM foods are believed to be contributory to the epidemic of diabetes and obesity.

There is another serious concern from glyphosate exposure. It has been recognized as a carcinogen. The International Agency for Research on Cancer (IARC), which is part of the World Health Organization (WHO), and considered the foremost authority on cancer research, has classified glyphosate in Group 2A ‘probably carcinogenic to humans’ category.

Glyphosate also has many other undesirable impacts as well:

• Damages the mitochondria, the energy producers of the cells
• Promotes oxidative stress
• Disrupts hormone signaling
• Acts as an endocrine disruptor
• Chelates minerals, contributing to nutrient deficiencies
• Inhibits detoxification
• Adds to the total body burden of chemicals
• Destroy the tight junction of cells

Unfortunately, glyphosate exposure and GM ingredients and foods are ubiquitous in our daily life. It is safe to assume that most people have consumed glyphosate tainted foods or water. Finding a safe solution to eliminate this dangerous chemical from our body is essential for insuring our health and the health of future generations. This is when we are really in need of help from a superhero!

The Superhero Chlorella Can Save the Day

While studies have demonstrated that Chlorella can successful detoxify heavy metals such as mercury, cadmium, cadmium, titanium, lead and arsenic, we are shining the spotlight specifically on glyphosate since it so pervasive in our environment, food sources and our bodies. It is interesting to note that Chlorella is so intelligent that it only detoxifies the toxic metals from the body but not the beneficial minerals.

Chlorella has multiple mechanisms for doing its amazing job of cleansing and detoxifying the body. Biosorption is the ability to attach harmful chemicals to its surface and remove them out the body. Chlorella can bind or attach to herbicides and pesticides found in the gastrointestinal tract and assist in their elimination from the body instead of letting them linger in the body and cause damage to our health.

Bio-accumulation is another way involved in the detoxification of toxic chemicals using Chlorella. It is also almost like a biosorption mechanism. The good fat content of Chlorella accumulates toxic compounds such as pesticides as waste molecules and then removes them from the body.

Chlorella can bio-convert pesticides. This process converts harmful pesticides into less toxic, soluble, degradable, and hydrophilic compounds. This conversion prevents pesticides from causing harm to the body during their transient stay in the body before their elimination with Chlorella.

Chlorella also enhances liver function which is necessary to assist in detoxification. Chlorella can enhance phase 2 enzyme activation in the liver which is essential for eliminating toxic chemicals. Chlorella can also increase blood antioxidant levels and reduce oxidative damage in the body. The increase in antioxidant levels is essential to control the oxidative damage caused by glyphosate and other pesticides.

Chlorella enhances the natural detoxification process of pesticides and herbicides and protects our bodies from the harmful effects of these chemicals. Many foods are effective for giving the body its required nutrients but only a few are equally successful at removing the toxins as well. Chlorella is one of them. As a super hero, Chlorella is one of the best known biological detoxifiers found in nature.

The Secret to the Superpower of Chlorella

Now that you know the power of Chlorella to detoxify the body from all forms of toxins, especially glyphosate, it is essential to be sure to use only the best Chlorella product. Knowing the source of your products is always critical, especially with Chlorella. Only when Chlorella is grown in a pristine outdoor environment of clean air, soil, and water, is it able to ensure all of its powerful health benefits.

When choosing a Chlorella product be sure to source the Chlorella that is farmed in the purest environment, especially organic Chlorella that is free from herbicides, pesticides, and environmental contaminants. Research shows one of the best Chlorella products grown, is harvested and processed in Australia’s great barrier reef region in North Queensland. It is a FDA certified Bio-Secure region.

There is no doubt, Chlorella should be a part of everyone’s diet to support our wellbeing, detoxification, and healing. Modern technology has been able to unlock Chlorella’s phenomenal potential not only as a superfood but as super detoxifier We need such superheroes in our toxic and polluted world. Thank goodness that Chlorella has come to our rescue!

References:

1. Gillezeau C, van Gerwen M, Shaffer RM, Rana I, Zhang L, Sheppard L, Taioli E. The evidence of human exposure to glyphosate: a review. Environ Health. 2019 Jan 7;18(1):2. doi: 10.1186/s12940-018-0435-5. PMID: 30612564; PMCID: PMC6322310.
2. Australian Diet Study
3. CDC – National Health and Nutrition Examination Survey
4. Science in Society Archive – Glyphosate is Carcinogenic
5. Stur E, Aristizabal-Pachon AF, Peronni KC, Agostini LP, Waigel S, Chariker J, et al. (2019) Glyphosate-based herbicides at low doses affect canonical pathways in estrogen positive and negative breast cancer cell lines. PLoS ONE 14(7): e0219610.
6. Bill’s Organics – 10 Most Common GMO Foods
7. Ferruzzi MG Digestion, absorption, and cancer preventative activity of dietary chlorophyll derivatives. Nutrition Research 2007
8. Fahey JW, Stephenson KK, Dinkova-Kostova AT, Egner PA, Kensler TW, Talalay P. Chlorophyll, chlorophyllin and related tetrapyrroles are significant inducers of mammalian phase 2 cytoprotective genes. Carcinogenesis 2005;26:1247 – 55.

The post Chlorella – A Superhero for Glyphosate Detoxification appeared first on Total Health Magazine.

Prioritize Wholesome Plant-Based Foods

Even the American Heart Association agrees that eating a plant-based diet at any age can reduce the risk for CVD². However, being plant-based or vegan does not automatically mean that a food is good for you. Highly processed plant-based foods such as meat analogs, baked goods, frozen meals, fried foods, salty snacks, fruit juices, refined grains, and frozen desserts, are often loaded with saturated oils, salt, and sugar, which can lead to undesirable health complications. They are also often high in calories with very little nutritional value. In fact, one study suggests that some meat alternatives provide a higher content of saturated fat and sodium than their animal meat counterparts.³

Instead, focus on consuming wholesome foods that have not been processed. These include fruits, vegetables, whole grains, legumes, nuts and seeds, and should make up for the majority of your daily caloric intake. These foods are high in dietary fiber, vitamins and minerals while being naturally low in calories, saturated fat and sodium. In one study, plant-based diets consisting of mostly non-processed foods lowered CVD risk by 52%.⁴ Keep processed foods to a minimum and be mindful of salt consumption. Diets high in sodium are associated with increased blood pressure and a higher risk for heart failure, stroke and heart attack.⁵ In addition to lowering your consumption of processed foods, another way to decrease your sodium intake is to season your foods with salt-free spices, fresh herbs, garlic and onions. Lowering your consumption of frozen prepared meals, salty snacks such as potato chips, canned foods and meat alternatives can also be an effective way to lower sodium intake.

The cardio-protective benefits of wholesome plant foods lies in their ability to improve CVD markers. In fact, a whole-food, plant-based diet has been shown to improve high blood pressure, high cholesterol, impaired blood circulation, body weight, and inflammatory markers such as C-reactive protein.⁶ However, plant eaters may find it challenging to obtain all their nutrients from the diet as they would have to consume very high volumes of food and some plant foods lack essential vitamins and minerals. Therefore, plant-based diets should be paired with the right supplementation as supplements play an important role in supplying adequate amounts of essential nutrients, as well as supporting heart health and lowering disease risk.

Take A Heart-Healthy Supplement

Fish oil is a popular supplement that has been shown to provide some cardiovascular health benefits. This is due to the high content of unsaturated fatty acids in fish, which may reduce blood pressure, lower triglyceride levels and improve overall cholesterol level, a risk factor for heart disease.⁷ Fish oil is not the end-all for heart health, however, and they are not a vegan-friendly option. Other supplements have been shown to be favorable for heart health that is suitable for plant-based eaters. Many may turn to algae-based omega-3 supplements, however, the research on algae supplementation is quite limited, and many algae oil supplements have a lower recommended dose of omega-3 fatty acids than fish oil.

A better option for vegans can be found in a supplement called, Aged Garlic Extract (AGE), which has been thoroughly studied and backed by research. Garlic has been used for centuries as a natural way to enhance health. But, when it comes to the heart, AGE is the real key to unlocking garlic’s cardiovascular benefits. AGE has been shown to improve heart disease risk factors such as high cholesterol, high blood pressure and clogged arteries.^8,9,10 So why not just simply eat raw garlic instead? The proprietary aging process to make AGE increases garlic’s antioxidant power, removes its strong odor, and concentrates its benefits. In short, the AGE is far more potent than raw garlic. In fact, you would have to eat up to 28 garlic cloves daily to get these same benefits you would find in a couple of AGE capsules, which is not realistic nor recommended as it can cause digestive discomfort.

Similar to many supplements out there, not all AGE supplements are vegan. When selecting supplements, vegans still need to be cautious as many supplements contain animal ingredients such as gelatin (from animal skin and bones) and beeswax to encapsulate the nutrients. So it’s important for those following a plant-based diet to read the supplement labels carefully and choose an AGE supplement that also indicates it is a vegan formula. Because it is easy to consume, odorless, and leaves no aftertaste, AGE supplements are also great for those who want an alternative to the fishy taste of fish oil and algae oil supplements.

Incorporate The Right Types Of Exercise Into Your Routine

Eating a wholesome plant-based diet and taking a vegan aged garlic extract supplement are crucial steps towards preventing heart disease. Another important lifestyle habit to protect your heart is to exercise regularly. Being physically active is one of the most effective ways to strengthen your heart muscle and improve your muscles’ ability to pull oxygen from the blood, reducing the heart’s workload.¹¹ Exercise is also a great tool for keeping a healthy body weight and improving cholesterol and blood pressure levels, all factors that lower the risk for CVD.¹¹ Although there are many different types of exercise, the most effective way to incorporate movement into your daily routine is to find activities that you enjoy and to switch up types of activities regularly.

There are two types of exercise you should incorporate into your routine – aerobic and strength training. Aerobic exercise improves blood circulation and lowers blood pressure and heart rate. It also improves your overall conditioning and how well your heart pumps.¹² Examples of aerobic activities include running, brisk walking, swimming and cycling. Resistance training is a great way to create lean muscle mass and reduce body fat, which in turn improves cholesterol levels and heart health.¹³ Strength training includes working out with free weights such as dumbbells, and weight machines, as well as resistance bands or body-weight exercises. Recommendations for exercise are 150 minutes per week of moderate to intense exercise¹⁴ so 30 minutes per day, five days a week, is a great habit to adopt.

Keeping A Healthy Heart For Years To Come

Cardiovascular disease is responsible for hundreds of thousands of premature and preventable deaths in the United States every year. Taking a proactive approach to disease prevention involves more than doing your regular check-ups at the doctor. There are many vegan-friendly strategies for heart health that don’t include fish oil or fish consumption. A wholesome plant-based diet, supplemented with heart-protective aged garlic extract, and regular physical activity, are effective tools to support a healthy heart and reduce your risk for cardiovascular disease. Adopting lifestyle changes, regardless of your age, is a proactive way to improve your overall health and disease prevention.

Be mindful that switching to a fully vegan diet requires planning and intention, and should be done with the guidance of a health professional. If not done properly, a plant-based diet may result in nutrient deficiencies, which can lead to future health complications. Supplementation can be an effective and inexpensive way to prevent these nutrient deficiencies. Discussing your options with a nutritionist is recommended to maximize the health benefits of living a vegan life. Read more about supplements I recommend for a healthy vegan lifestyle at my site Hungry For Plants.

References

1. Cardiovascular Diseases – World Health Organization
2. Eating A Plant-Based Diet At Any Age May Lower Cardiovascular Risk – American Heart Association
3. Nutritional Quality of Plant-Based Meat Products Available in the UK: A Cross-Sectional Survey – Nutrients
4. Plant-Centered Diet and Risk of Incident Cardiovascular Disease During Young to Middle Adulthood – Journal of the American Heart Association
5. Sodium Intake and Heart Failure – International Journal of Molecular Science
6. Plant-Based Diets and Cardiovascular Health – Trends In Cardiovascular Medicine
7. The Effects of Fish Oil on Cardiovascular Diseases: Systematical Evaluation and Recent Advance – Frontiers in Cardiovascular Medicine
8. Cholesterol-Lowering Effect of Garlic Extracts and Organosulfur Compounds: Human and Animal Studies – The Journal of Nutrition
9. Aged Garlic Extract Reduces Blood Pressure In Hypertensives: A Dose-Response Trial – European Journal of Clinical Nutrition
10. Aged garlic extract reduces low attenuation plaque in coronary arteries of patients with diabetes: A randomized, double-blind, placebo-controlled study – Experimental and Therapeutic Medicine
11. Effects of Exercise to Improve Cardiovascular Health – Frontiers in Cardiovascular Medicine
12. Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches – Oxidative Medicine and Cellular Longevity
13. Cardiovascular Effects and Benefits of Exercise – Frontiers in Cardiovascular Medicine
14. Physical Activity Guidelines – American College of Sports Medicine

The post Effective Heart Health Strategies For Plant-Based Eaters appeared first on Total Health Magazine.

The story of chlorella goes back a long, long time.  It is estimated that it appeared on earth two billion years ago. Chlorella belongs to the first unicellular organisms from this time. This microscopic green algae is a true survivor!

How has this simple plant managed to survive all these billions of years? Equipped with an especially strong multi-layer cell wall, Chlorella has protected itself against life threatening environmental conditions and has consequently developed an extremely efficient behaviour pattern. Drought, radiation, highly concentrated poisons such as heavy metals, pesticides and other organic solvents have not managed to drive Chlorella to extinction. On the contrary, it has constantly developed new survival strategies allowing it to thrive.

The mid 1970s, the Japanese scientists were the first to develop a process that allowed the nutrient content of Chlorella to be readily available for human consumption.  It is estimated that more than ten million Japanese now eat chlorella daily for both their nutritional and therapeutic needs.

The popularity of Chlorella has no doubt played a major role in Japanese longevity. Japanese life expectancy is the world’s highest, at 87 years for women and 81 years for men. The average lifespan of the Japanese is the highest it has ever been, and they keep getting older! In 2019, the number of Japanese aged 90 reached 2.31 million, including over 71,000 centenarians.  It’s easy to understand why the daily consumption of Chlorella is one of the dietary secrets that insures long life for so many Japanese people.

A Powerhouse of Nutrition
What is it about this small unicellular green algae that makes it a powerhouse for health?  For one thing, it is recognized as one of the most nutrient-dense foods on the planet. It is not an exaggeration to say that Chlorella (C.vulgaris) is nature’s own multivitamin.  That’s because Chlorella contains all the essential nutrients needed to sustain life and much more.

Chlorella is rich in vitamins A (beta carotene), C, E, and vitamin K, containing all the B-complex vitamins (including B12), zinc, iron, calcium, magnesium, potassium, phosphorus, selenium, iodine, omega-3 essential fatty acid, and the enzyme pepsin. Chlorella also contains 58 to 70 percent of  bio-available protein and all the essential amino acids. It is one of the few foods that naturally contain vitamin-D. In addition, it has more beta-carotene than carrots and more than five times more chlorophyll than wheatgrass.  The iron content of chlorella is particularly impressive and can provide up to 40 per cent of your daily requirements.

Chlorella is also a rich source of  the carotenoids, lutein and zeathanthin. They are known as the “eye vitamins” helping to safeguard the eye’s macula by protecting it from damaging blue light (emitted from artificial lighting and digital devices). Studies have shown that both lutein and zeaxanthin can protect against age-related macular degeneration, eye strain and fatigue, cataracts, and even help to prevent vision loss and blindness.

The Chlorella Growth Factor
Chlorella Growth Factor (CGF)  is a unique complex found in the cell nucleus of chlorella. CGF is produced during intense photosynthesis which allows chlorella to grow so rapidly. Each cell multiplies into two new cells about every 20 hours, and the CGF promotes this rapid rate of reproduction. CGF is a complex combination of key nutrients including amino acids, vitamins, essential fats and more.

Experiments show that CGF promotes faster growth without undesirable side effects.  It improves RNA/DNA functions that are responsible for the production of proteins, enzymes and energy at the cellular level, stimulating tissue repair and protecting cells from certain toxic substances.

Chlorella is the ultimate anti-ageing nutrition for our DNA.  When eaten regularly, chlorella can assist in the repair of damaged genetic material, protecting our health and slowing down the aging process.

Proven Benefits of Chlorella Growth Factor:

• Promotes rapid growth, strengthens the immune system and promotes rapid tissue healing.
• Stimulates the immune system: CGF stimulates the production of interferon and protects T and B lymphocytes which are the body’s front line against infections. Increasing resistance to disease
• Purifying, antiviral and anti-inflammatory properties — thanks to the high concentrations of chlorophyll present in the CGF
• Glutathione, present in CGF, has the ability to bind to heavy metals, solvents and pesticides and convert them into a form that can be excreted in urine or bile. It is also a powerful antioxidant that helps fight harmful free radicals in the body, and helps in detoxification. Glutathione helps to eliminate toxins from the liver.
• Prebiotic Function – CGF stimulates the growth of good bacteria and supports the digestive system. It regulates the intestinal flora. A Japanese study showed that due to its “rich supply of prebiotic food, chlorella can actually triple the rate of growth of good bacteria in the gut.”
• Beneficial in the prevention of allergic diseases and prevents casein allergy, a major cause of milk allergy.
• Resistance and endurance: true energy concentrate very useful for athletes
• Tissue repair — through their growth and life activating properties, CGF nucleic acids stimulate tissue regeneration and repair of damaged tissue without causing uncontrolled cell proliferation in the form of malignant tumors.
• Helps prevent high blood pressure and cardiovascular disease by controlling blood sugar and reducing high cholesterol

A Heavy Weight in the World of Detoxing
One of chlorella’s most significant health benefits is that it wraps itself around even the most stubborn toxins in our bodies such as cadmium, lead, mercury and uranium.  More importantly, it not only safely eliminates all these dangerous toxins from the body but also prevents them from being reabsorbed. In our toxic world, it is imperative in order to optimize health and healing to safely remove all forms of toxins.  By taking chlorella daily, we are able to safely and effectively detoxify the harmful heavy metals and the many chemicals we are exposed to on a daily basis.

One study showed that routine chlorella intake decreases the chance of heavy metal poisoning in the bloodstream. It also helps to reduce the risk of muscular and bone damage due to elevated levels of cadmium in the body. The study concluded that “chlorella is an appropriate source which counteracts heavy metal poisoning, to decrease the damage of tissues by decreasing cadmium absorption.”¹

Supplementing with chlorella has shown promising results in alleviating some of the adverse effects of radiation therapy on the body and even helping to eliminate radioactive particles. But perhaps more impressive than its ability to chelate and flush out radioactive toxins is chlorella’s ability to actually protect from radiation.

Glyphosate is the main ingredient in the weed-killer Roundup® and is the most widely used chemical herbicide in history. Chances are, this chemical is in at least some of the food you’ll eat today, even if that food is organic, non-GMO, and ‘natural’. The good news is that Chlorella’s detoxing power helps to bind to glyphosate in the GI track so it can be safely eliminated.

Chlorella has been reported to be helpful for various health problems such as hypertension, arteriosclerosis, high cholesterol, cardiac problems, constipation, bowel toxicity, dermatitis, allergies, arthritis, diabetes mellitus, fibromyalgia, Epstein- Barr virus infection, candidiasis and others. Besides that, it has also been found to enhance the ability of the immune system, slow down the ageing process, stimulate growth, reduce the risk of cancer, enhance the healing process, rejuvenate and vitalize the body.

The Secret of Biogenesis’ Chlorella’s Power

Like so many nutritional products, the real benefits are only available when you know more about how and where the product was grown and processed. The nutrition and therapeutic power of Chlorella is only fully available when it is grown in pristine conditions, processed and packaged correctly.  One more critical factor is the integrity of the company. Biogenesis Chlorella company ticks all those boxes.

Biogenesis is 100 percent Australian owned and operated. In fact, it is the only ‘Australian Made, Australian Grown’ licensed producer of Chlorella. From its farm in tropical Queensland, right through to packing and distribution, its products are grown and processed in Australia to the highest quality standard.  Unlike many other Chlorella farms, the pristine water and abundant sunlight of Biogenesis’ Chlorella tropical Queensland farm, insures the purest and most nutrient dense algae product available any where in the world.

Biogenesis is committed to growing and harvesting their ingredients with as little impact on the environment as possible. All their products are free from herbicides, pesticides and environmental contaminants. Biogenesis also uses sustainable farming practices and never tests on animals.

BioGenesis has developed an innovative cell cracking technology.
Chlorella consists of a hard outer shell that protects the nutrients within the Chlorella molecule. It has been found that cracking the cell wall enables the nutrients to be more readily absorbed during digestion.  Many Chlorella companies use a grinding or pulverizing process to achieve this.  However,  this may destroy the Chlorella cell and leave the nutrients susceptible to oxidation and nutritional losses.

The Biogenesis Biodynamic System utilizes a combination of vacuum and ultrasonic technology that enables the nutrients of the cell to be made available without the risk of oxidation or nutritional losses.  This means that Biogenesis Chlorella is able to deliver its powerhouse of all its nutrients efficiently to every cell in your body.

The Unique Biogenesis Growth System
Marine algae grows naturally in oceans and flowing river systems. Water movement is critical to algae growth, ensuring that they receive sufficient sunlight, air and nutrients as they flow. Conventional algae growth systems use large mechanical paddle wheel type systems, to physically push the water around oval shaped “racetrack” type ponds, or alternatively the algae is grown in industrial Bioreactor type internal systems, often using sugars to replace natural sunlight.

BioGenesis has developed a unique and innovative growth system that replicates the natural water flow of a river, using water pressure as the motion force. This is the same as in nature where water flows down from mountains and pushes water across river plains to the ocean.  The BioGenesis system uses narrow maze-type channels to replicate a river, flowing the water back to the start of the maze for each circuit.  This enables algae to grow to the highest quality-standard, exactly as nature intended.

Chlorella – Natures Gift for Radiant Health

Chlorella is a true gift from nature.  Modern technology has been able to unlock Chlorella’s phenomenal potential as a super food as well as a solution which allows us to thrive and heal in a toxic and polluted world.

Chlorella is not only super nutrition for human. Our dogs and cats also benefit when their diet includes a daily amount of Chlorella!  In fact, our pets absolutely love having Chlorella in their food.

Chlorella is especially important for those who are following a vegan or vegetarian diet. Its comprehensive nutrient profile, especially B12, iron, omega-3 and a complete protein guarantees that key nutrients are available for health and energy.

There is no doubt, that Chlorella should be a part of everyone’s diet. Biogenesis is a company devoted to bringing you not only the purest but also most nutrient dense Chlorella for your well-being, detoxification, healing and beauty.

References

1. https://pubmed.ncbi.nlm.nih.gov/20016697/

The post Sun-Grown Chlorella For Nourishing, Healing and Cleansing the Body appeared first on Total Health Magazine.

It is clear by trending popularity that the low-carb diet is the common approach for short and rapid weight-loss; claiming to promote [such] weight loss, improving blood cholesterol levels and blood pressure.¹ However, when looking at the long-term effects of low-carb dieting, such a lifestyle can be everything but favorable. For example, Nurses’ Health Study and Health Professionals’ Follow-up 26 Study shows that: Both men and women who had higher overall and animal low-carbohydrate scores had higher BMI and more likely to be current smokers, but lower intakes of fruits and vegetables.²

However, carbohydrates are the major source of energy in our diet³ performing countless functions within the body. They are crucial for optimal metabolic functioning, and when not provided with such carbohydrates, our bodies have developed numerous pathways to synthesize them despite the dietary consumption.⁴ When the body is deprived of low-carbohydrate consumption, the body readily switches to alternative fuel sources to preserve what glucose it has left for brain consumption. It will willingly catabolize it’s proteins and fats to supply any needed glucose⁵ so that the body will continue to function. Thus, it is imperative we provide our bodies with a sufficient amount of, and the proper types of, carbohydrates for optimal bodily function.

The building blocks of all carbohydrates are sugars and can be classified according to how many sugar units are combined in one molecule.⁶ The more sugar units needed dramatically changes the source of carbohydrates, and rightly so. For example, table sugar, fruits, berries, vegetables, honey and glucose-fructose syrups are examples of sugars with one to two sugar units, categorized as monosaccharides and disaccharides. Oligosaccharides are carbohydrates formed of 3–9 sugar units (monosaccharides), fructo-oligo containing 9;⁷ these carbohydrates can be grains, vegetables and honey. Polysaccharides are ten or more sugar unit combinations, which are mainly sources of starches from root vegetables and cereals; and non-starch polysaccharides are dietary fiber carbohydrates.⁸

One can get overwhelmed by the above complexity; so, let’s take a step back and look at the benefits. From the above paragraph, one can see there are simple and complex carbohydrates based on the amounts of sugar units. Generally, one can conclude that simple carbohydrates are based on fewer sugar units, quickly absorbed into the body for a fast energy release; and complex carbohydrates are based on larger amount of sugar units, digesting at a slower rate for more sustainable energy use.

Carbohydrates can be divided into three types: sugars, starches, and fibers. Each type of carbohydrate has a specific function and benefit for the body.

The first type, sugar based carbohydrates, are used for quick energy use in the body. That is why when diabetics and hypoglycemics are in need of energy and insulin regulation, they often eat simple sugar carbohydrates such as honey, watermelon and orange slices, otherwise known as sugar. The body can quickly metabolize the sugar and regulate the blood sugar levels, bringing the body back to homeostasis. Blood sugar regulation is a key role in weight management and proper body function. It is important to make sure that energy and blood sugar levels are stable so that the body can maintain homeostasis and optimal health. Whether that is defined as the need to lose, gain or maintain weight, it is carbohydrates that play the major role in such maintenance, and sugar based carbohydrates are wonderful sources of quick energy, providing energy for daily activities in and around the house, from chasing the children after school to a meditative yoga class before bed.

The second type of carbohydrate is starch. Starches are the most common source of dietary carbohydrate in the world,11 ranging from roots to cereals grains. It serves as an important function as a readily metabolized energy source during times of stress.12 That is why a marathoner might choose a more starch-based carbohydrate before a run so the body can have prolonged and slow released carbohydrates while his or her body is under the stress of running many miles. These starchy carbohydrates are a great source of energy for the body, maintaining homeostasis in regards to blood sugar levels, glucose levels, and of course, energy levels.

The third type of carbohydrate is fibrous carbohydrates. These can be found in fruits, vegetables and starchy carbohydrates. Two types of fiber are insoluble and soluble, with most fiber-containing foods containing about one-third soluble and two-thirds insoluble fiber. As fiber is the indigestible carbohydrate component of food, there is no nutritional benefit to fiber; however, it is essential in proper and optimal function of the human body. Fiber aids in healthy digestion, regulating the digestive system while also aiding the intestines in the defense of germs. Depending on the type of fiber, it can also interact with the digestive system to change which nutrients and chemicals are absorbed, even changing the chemical composition of the compound itself. Fibers also act as prebiotics in the gut. They can enhance mineral absorption, suppress bacterial infections, and produce digest enzymes, reduce intestinal acidity and more.¹³ The best source of such fibers can be found in plants, the fibrous soluble portion being cellulose. When the doctor says eat more roughage like the rabbits, he or she is referring to vegetables; and the doctor is right! Vegetables are high in fiber, mainly low in calories and have a rich nutritional profile. Green leafy vegetables are considered low in caloric value but quite valuable in vitamins and minerals. They are an excellent source of carbohydrate!

Learn healthy, fun and quick ways to cook carbohydrates this fall from raw to roasting, and forget the fear surrounding them. It’s more about healthy choices within your comfort zone versus the quick sugary candies and calorically dense comfort foods of fall. Rather, grab a fruit or a sweet potato instead, something with a dense nutritional profile and an explosive great taste! Remember that carbohydrates are the preferred source of energy for the body; so don’t be afraid eat some if you trick or treat this fall. You will want to be sure to have enough quick yet sustainable energy to run after those little ghouls and ghosts!

References:

1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989112/.
2. IbId.
3. IbId.
4. Performance Nutrtion & Sports Supplement Coach Certification Course Manual by Vince Andrich and Adel Moussa. Sports Nutrition Media Group LLC. P 74. 2014.
5. IbId.
6. http://www.eufic.org/article/en/expid/basics-carbohydrates/
7. Ibid.
8. Ibid.
9. Nutrition Coach Foundations 3rd Ed. Venice Nutrition. 2014. P 276.
10. Ibid.
11. Performance Nutrtion & Sports Supplement Coach Certification Course Manual by Vince Andrich and Adel Moussa. Sports Nutrition Media Group LLC. P 77. 2014.
12. Ibid.
13. Performance Nutrtion & Sports Supplement Coach Certification Course Manual by Vince Andrich and Adel Moussa. Sports Nutrition Media Group LLC. P 87. 2014

The post Forget Fearing Carbohydrates This Fall appeared first on Total Health Magazine.

This article series explores the benefits of choosing organic.

Reason: Organic food offers superior health benefits

Some of my previous articles have highlighted health benefits that can be obtained from choosing organic. These range from helping to protect the body from cancer¹ to explaining the profound benefits of nurturing healthy soil² to sharing some of the potentially toxic processes³ and chemicals4 that conventional food can be subjected to.

In some ways I was reluctant to straight out claim that organic food is more nutritious because this is not always true. There are organic food products on the market that have been highly processed into something that is quite far removed from the crop they started from. Throughout this process valuable nutrients are lost and the end result becomes less nutritious for our bodies.

It is also worth mentioning that nutrient levels in the soil can vary a lot within both conventional and organic crops depending on how the farmer or grower approaches soil health.

Additionally, it is important to compare nutrient levels between the same types of crops because nutrient levels vary between types of plants and specific varieties in both conventional and organic growing.

As I mentioned in an earlier article5 soil health is of the utmost importance in organic farming. This is a crucial factor in successful organic growing because quick fix solutions such as synthetic chemical fertilizers are not allowed to be used. Nurturing the soil creates a healthy soil microbiome, which grows healthy plants, which in turn help people to be healthy.

Plants need to use their own inbuilt protection mechanisms to ward off pests because these same protection mechanisms are what provide us with antioxidants for our bodies. If plants are routinely being sprayed with synthetic pesticides the plant loses the requirement to use these amazing natural protection mechanisms. Along with that, the antioxidants that have been linked to optimal health in humans are severely depleted.

There are always going to be studies that show no difference in antioxidant levels between conventional and organic crops. Some studies are repeated over again until beneficial results are found to support whatever corporate giant is funding the study. However there certainly is evidence out there that organically grown crops have higher nutritional content.

A large study carried out meta-analyses based on 343 peerreviewed publications that indicate statistically significant and meaningful differences in composition between organic and non-organic crops/crop-based foods. The concentrations of a range of antioxidants such as polyphenolics were found to be substantially higher in organic crops/crop-based foods.⁶

The ‘look’ of some organic produce can sometimes put people off eating it because it doesn’t seem as appealing. In my experience, I have often found that our customers are pleasantly surprised by how wonderful their ‘ugly’ looking fruit tastes, and there is also evidence to suggest that it could contain superior nutritional qualities.

Studies have found that apples with ‘scabs’ on the skin or leaves contained higher antioxidants (phenolic compounds) than scab-free apples and apple leaves.^7,8 Similarly, higher concentrations of resveratrol (an antioxidant) have been found in grape leaves following fungal infection or exposure to ultraviolet light.⁹

These results all connect back to the plant needing to work hard to fight for its survival. The inbuilt protective mechanisms kick in and these same protection mechanisms are what provide us with antioxidants. To remind you once more, a plant that has been sprayed with synthetic pesticides does not require these mechanisms for protection from pests, and therefore is unlikely to have antioxidants in the same concentrations that a plant which has not been subjected to synthetic pesticides will have.

With this in mind, give that ‘ugly’ looking fruit a bit of a chance—you might be pleasantly surprised by the taste and it’s highly likely that it’s better for you too.

References:

1. https://www.justorganic.co.nz/why-go-organic-reason-7-help-protect-againstcancer/
2. https://www.justorganic.co.nz/why-go-organic-reason-2-healthy-soil-healthybody/
3. https://www.justorganic.co.nz/why-choose-organic-reason-4-irradiation/
4. https://www.justorganic.co.nz/why-go-organic-reason-1-glyphosate/
5. https://www.justorganic.co.nz/why-go-organic-reason-2-healthy-soil-healthybody/
6. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/higher-antioxidant-and-lower-cadmium-concentrations-and-lower-incidenceof-pesticide-residues-in-organically-grown-crops-a-systematic-literature-review-and-meta-analyses/33F09637EAE6C4ED119E0C4BFFE2D5B1/corereader#
7. http://publik.tuwien.ac.at/files/PubDat_194363.pdf
8. http://link.springer.com/article/10.1007%2Fs10535-011-0176-6#/page-1
9. http://www.sciencedirect.com/science/article/pii/0048405976900771

The post Choose Organic For Superior Health Benefits appeared first on Total Health Magazine.

There are other reasons cooking can be both friend and foe of nutrition. Over-cooking can destroy nutrients because of heat and oxidation, cause them to be tossed out with cooking water, and so forth. In contrast, cooking can make available compounds that otherwise digestion normally cannot extract from raw food. In this particular case, it was found that frying in extra virgin olive oil transferred to vegetables polyphenols from the oil and thereby improved the antioxidant capacity of the vegetables in comparison with either raw or boiled alternatives. The particular new healthful polyphenols were shown to be from the oil and not found originally in the raw vegetables. The further implication is that frying in oils of lesser quality will lead to vegetables that are not as nutritious as those fried in extra virgin olive oil.

Frying with Extra Virgin Olive Oil for Extra Nutrition
Nutrients in raw vegetables often are less bioavailable than is true when the same vegetables are cooked. Likewise, cooking sometimes leads to beneficial transformations of nutrients. The degree to which these claims are true varies from vegetable-to- vegetable and with the cooking method employed. In the present study in Food Chemistry, potato, tomato, eggplant and pumpkin (120 grams each) were deep fried, sautéed and boiled. Extra virgin olive oil was used for the frying and also added to cooking water to create a water/oil mixture; the third cooked arm employed water only. The methods used were typical of standard cooking techniques. Deep fat frying used five parts oil to one part vegetable, whereas sautéing used one half as much oil as vegetable; temperatures were approximately 360 °F and 175–212 °F, respectively. Boiling used five parts water or five parts water/oil to one part vegetable. Cooking lasted 10 minutes; vegetables were drained for an additional five minutes and then refrigerated before being homogenized for testing.

Testing before and after cooking determined fat, moisture, total phenols (or phenolics, referring to the chemical structure of these nutrients), eighteen phenolic compounds and antioxidant capacity. Not surprisingly, deep-frying led to the greatest moisture loss and the greatest gain in fat; sautéing increased fat content less without appreciably changing the moisture content versus the raw state. Depending on the vegetable, boiling either increased moisture or exercised no significant effect; boiling in the water/oil mixture increased vegetable oil content.

Changes in phenolic nutrients were more complex. Deep-frying increased these significantly for all four vegetables by reducing moisture. Sautéing led to nutrient increases in potato and pumpkin, but only non-significant increases in eggplant and tomato. For eggplant, sautéing reduced total endogenous phenolics, primarily chlorgenic acid, apparently because of oxidation from exposure to air due to not being totally covered by the oil. Total phenolics fell in both potato and pumpkin from either method of boiling. Both frying techniques increased phenolic nutrients typical of extra virgin oil indicating a transfer to the vegetables of oleuropein, pinoresinol, hydroxytyrosol, tyrosol, p-coumaric acid and hydroxybenzoic acid. Phenolic nutrients already found in these vegetables, such as chlorogenic acid and rutin, increased except in the eggplant. Interestingly, all the cooking methods conserved or increased antioxidant capacity in the order of deep-frying, sautéing, and then boiling. The best results with either form of boiling required that the cooking water be consumed along with the vegetable.

About that Olive Oil…
Extra virgin olive oil is oil that has undergone the least processing and that retains the highest levels of naturally occurring polyphenols. Extra virgin and virgin olive oils are good sources of antioxidants and other healthful compounds.

The study in Food Chemistry shows that not all of these healthful compounds are lost in cooking, not even in relatively high-temperature deep-frying. Instead, significant amounts can be transferred to the food being cooked. This is an important finding, in part because it extends the range of uses of olive oil beyond, for example, dressings for salads, and also because it indicates that olive oil is important for more than simply being a source of monounsaturated fatty acids. A quick look at research publications limited even to just 2015 yields papers showing that olive oil polyphenols.

• Inhibit oxidative damage to lipoproteins, including LDL cholesterol, and at the same time improve the functionality of HDL-cholesterol, including the cholesterol efflux capacity to pick up excess cholesterol from peripheral tissues and return it to the liver for disposal
• Helps to lower blood pressure in both men and women
• Improves the physiology of the endothelium, a type of cell that lines the interior surface of blood and lymph vessels
• As part of the Mediterranean diet, exercise favorable effects on a large range of cardiovascular risk factors

Foods: Raw or Cooked?
As with many such debates, evidence for the raw versus cooked food dispute does not neatly come down to either/ or choices. Are some nutrients damaged or otherwise lost during cooking? Yes, some are. However, as the study above shows, depending on the food, nutrients can become more concentrated and cooking itself can add nutrients. Digestive enzymes are not particularly good at breaking the cell walls found in many vegetables. In these cases, cooking makes much more bioavailable many nutrients. The carotenoids from carrots are good examples of this phenomenon. Again, the lycopene in tomatoes is three or more times more bioavailable from cooked tomatoes, especially when cooked with oil, than from raw tomatoes. Small changes in cooking technique, such as not cooking vegetables in large volumes of water and then tossing the cooking water, can save many vitamins, minerals and other nutrients. A judicious balance of raw and properly cooked foods is more likely to yield a full range of healthful nutrients than is either approach alone.

Endnote:

1. Ramirez-Anaya Jdel P, Samaniego-Sanchez C, Castaneda-Saucedo MC, Villalon-Mir M, et al. Phenols and the antioxidant capacity of Mediterranean vegetables prepared with extra virgin olive oil using different domestic cooking techniques. Food Chem. 2015 Dec 1;188:430—8.

The post Mediterranean Cooking Makes Vegetables Better appeared first on Total Health Magazine.

“Reduce excesses, but not excessively.“—Argisle

NOTE: If you are concerned about your drinking habits, consider keeping a “drink diary” for the next month. Write down when, how much, and in what circumstances you drink. How does it make you feel immediately and the morning after? Honestly look at how drinking affects your life. There are many healthy ways to celebrate life! Playing sports does this, as can drumming and dancing with your friends. While we used to have rituals, now people get drunk to deal with life, and then get in their “deadly” autos risking lives on their way. And many also use painkillers and other drugs to deal with their daily lives, which further affects their abilities. Or they overuse their credit cards and mismanage their lives and have their families suffer. Realize that drug problems of all kinds are diseases, and should be dealt with as such.

2. In evaluating how alcohol affects your life, look at the following issues: Do you drink more when you’re sad or upset about something? Do you mainly drink in social situations with friends? Does alcohol help you express yourself? How can you address these emotional issues without relying on drinking? Can you say NO when the time is not right for your personal imbibing? Healthy use would be a social drink or two with preparation before and balance after in terms of hydration (alcohol is dehydrating) with water and the right nutrients.

3. Consider the negative effects alcohol might be having on your health. Is drinking aggravating an existing condition, such as obesity, digestive problems, joint pains, or depression? Do hangovers affect your performance at work, or keep you from things that you want to do?

Alcohol irritates the liver and the intestinal lining; it also lowers immunity, dehydrates the body, and impairs judgment and performance, as in operating machinery and driving a car. It also alters healthful participation in relationships. Alcohol is the number one cause of traffic fatalities, especially of innocent people.

What is your awareness and responsibility for your own body as an example to self, loved ones and friends?

4. Alcohol may have some positive attributes as well. Doctors may recommend it to reduce heart disease risks, as it helps raise the good HDL cholesterol. However, it also raises total cholesterol and has more negative effects such that health conscious practitioners would not recommend regular consumption. Alcohol is also addictive. Thus, it takes some work, both physically and emotionally, to heal from this potentially destructive habit. For example, a liver transplant, if you could get it, is quite costly and painful.

5. In terms of reducing your alcohol consumption, if you notice that you tend to drink at certain times of the day, plan other activities, such as exercising, during that time period. Consider ordering water or other natural drinks in restaurants, and during social occasions. Take a break for a couple days; if this is very difficult, you likely have a problem and help may be necessary. Contact your doctor, counselor, or look up the AA (Alcoholics Anonymous) chapter in your area. Know that it is usually difficult to give up something; it’s better to add something healthful, like walking and breathing. It also helps to talk to others who have recovered from their addictions and see what they did with their extra energy; helping others often helps you as well.

6. To take a break or break your habit, there are many things you can do nutritionally. Give your body plenty of support. In regards to diet, first begin with drinking 6–8 glasses of water a day to help flush toxins. Avoid sugary and fried foods. Don’t substitute other addictive substances, such as caffeine or nicotine, for alcohol. Eat plenty of wholesome foods–fresh fruits and vegetables, grains and legumes, nuts and seeds, and fish–for the nutrients and fiber they provide. This helps with body support and elimination. A detoxifying diet very high in fruits, vegetables, and fresh juices can be very helpful in changing habits and cleansing the body.

7. Supplements are helpful during alcohol use and during detoxification. (See my book, The Detox Diet, for more specifics with a complete chapter on Alcohol Detoxification.) Definitely use the antioxidant nutrients such as vitamins C and E, betacarotene, plus zinc and selenium. The B-vitamins are also very important to alcohol metabolism as well as nervous system support. The amino acid L-glutamine (500–1,000 mg three times daily) may help reduce cravings for alcohol and sugar. Calcium and magnesium help to calm the nervous system and reduce withdrawal. Flaxseed oil or olive oil also helps the body tissues. Taking in a tablespoon of oil before you drink may also slow the absorption of alcohol. Packets of Emergen-C or Power Paks with a full glass or two of water are very helpful to prevent hangovers and reduce dehydration. These supplements are also helpful during alcohol detoxification.

8. Herbs may also be useful at supporting the body and preventing some of the ill effects of alcohol use. Ones that cleanse the liver include milk thistle and dandelion root. Chamomile and licorice root can help with gastric distress. Skullcap, valerian root, and other tranquilizing herbs are useful during alcohol withdrawal. There are many herbs that help with alcohol detoxification. Again, see more about this in The Detox Diet book.

9. Acupuncture and massage therapy may be quite helpful when one is going through the stress of changing habits. Acupuncture detoxification has become quite popular; talk to your local acupuncturist to discuss this. Exercise, walks in Nature, saunas and steams are helpful to clear alcohol from your system and during detoxification.

10. Other Alcohol Issues:The process of fermentation uses yeast with fruits or grains, and the consumption of sugars and fermented products makes us more susceptible to Candida yeast problems. Many current and past alcoholics have yeast conditions, and this affects their digestion, energy, and moods. Another issue of alcohol drinks relates to the use of chemicals in manufacture, plus sulfites in wines, to which many folks have sensitivities.

• Organic drinks are best, especially compared to chemical treated substances. Chemicals harm Nature’s creatures, our water supply, and the air for generations to come. With so many choices, we can really do harm to our world and ourselves by supporting the wrong products.
• Common Sense is the rule: Do not drink and drive! We have clearly established that, after so much loss of life and financial destruction and high insurance rates. Now folks can’t simply smoke anywhere they please and contaminate the rest of our lungs. We have laws now that protect others from us, but how can we protect ourselves? The answer is “only with wise choices.” Why do you drink? Ask yourself and begin to know what you are really aiming at a bit of relief, a mind vacation, a bill-paying hiatus, a chance to become less inhibited so you and your partner can dance the love dance without encroachment by daily responsibilities? Yes, a bit of alcohol might inhibit your inhibitions and can be an aphrodisiac to life. Please consume alcohol wisely, especially during any periods of celebration or coping with worldly and personal stresses. There are many healthier ways to relate to these situations. Be wise and live a long, healthy life.

The post 10 Tips on Wise Alcohol Consumption appeared first on Total Health Magazine.

Actually, the majority of the urges come in the form of pastries and pudding to name but a few. Of course, there are always those who overindulge in turkey and stuffing, but that is mostly because we don’t exactly eat turkey and stuffing every day. In other words, the mind wants what the body doesn’t get freely. Our brains are hardwired for novelty, so anytime something scarce or new comes along, we are all in!¹

Aside from this, we are also hardwired to eat sweet foods when we are stressed and what time of the year stresses us more than the holiday’s—right? Our brain is always competing for the amino acid tryptophan, as tryptophan is essential to the manufacturing of the happy brain chemical, serotonin. Stress causes the body to use tryptophan for other—more important—things and the brain creates cravings for sweet foods to drive the serotonin levels up,² but only temporarily.

The fact remains, holiday binges almost always have repercussions, which are usually felt after the festivities end. People often find that they have gained more pounds and unwanted body fat, which becomes more and more difficult to lose with each passing holiday season.

Unbeknownst to many people, it is very easy to alter one’s metabolic rate. A study showed that indulging yourself with unhealthy fatty foods for just five days can weaken your body’s ability to digest food effectively when you go back to your normal diet again,³ once again making it even harder to lose the extra fat and weight that you gained during the holidays. In addition, the occurrence of heart disease and hypertension spikes during this season⁴ due to the extra amount of fat, oil, sugar and grease that usually accompanies holiday dishes.

To celebrate the holidays guilt-free and maintain the positive vibes whole year round, it is best to eat clean and smart. The following tips will surely allow you to enjoy the holiday festivities and at the same time maintain a healthy diet:

• Be cautious when eating gluten-free dishes since they may actually do more harm than good.
  Ingredients such as rice, millet and corn, which are usually used for gluten-free recipes, are actually full of quick-releasing carbohydrates that are usually converted into body fat quite easily⁵. They can also cause blood sugar levels to spike, which is a risk factor for cardiovascular diseases.⁶ Maintaining a low glycemic and low carb diet is your best ticket to maintaining health this season.
• Fizzy drinks such as soda can make you feel bloated and gassy. 
  Not so attractive when you’re trying to make a good impression at the company Christmas party. Aside from making you swallow excess air, extra gas is produced when the bacteria in your digestive tract tries to break down sugars that these beverages contain. Instead of bloating yourself with these, it makes much more sense to limit yourself to regular water, sparkling mineral water with fresh lemon, hot tea, coffee, or unsweetened iced tea. These can also help you to maintain low insulin levels, which reduces cravings for sweets and allows your body to access fat for energy⁷.
• Baked products are abundant during the holiday season. 
  However, instead of using baking flours to make your goodies, use coconut flour instead. This flour is not only low in carbohydrates but it is naturally laden with fiber and nutrients. In addition, coconuts have properties which have been shown to decrease the chances of diabetes and heart disease⁸.
• For side dishes, replace high-glycemic corn with low-glycemic legumes such as green peas. 
  You may also opt for green vegetables, like broccoli, green beans or asparagus, which are not only low-glycemic but are also low in carbohydrates. Salads are also great dishes to prepare for this season as they have very low levels of carbohydrates and they can barely affect your blood sugar levels even at generous servings.
• Another great way to prevent gaining extra fat during the holidays is by consuming green tea extract. 
  Green tea contains a compound that is called epigallocatechin gallate or EGCG for short, which can help the body burn fat⁹. Aside from increasing metabolism and fat excretion, EGCG can also interfere with the body’s ability to absorb carbohydrates and prevent development of fat cells¹⁰. To maximize its effects, green tea extract is best consumed in the same meal as the carbohydrates.
• Another ingredient that can also block the body’s absorption of carbohydrates and starches is white kidney bean extract.
  Carbohydrate digestion and absorption is associated with alpha amylase, an enzyme that is found in the intestines. This enzyme is blocked by phaseolamin, a compound found in white kidney bean extract which hinders it from functioning properly¹¹. This makes you feel fuller for longer periods and reduces your food intake.

Eat right, live right. You should maintain this mantra at all times. Do not let the holiday mood get the better of you and control your eating habits. The extra fat gained during the holiday season is just too difficult to keep losing. This season, why not stay ahead of the curve.

References:

1. Kahn BE, Wansink B. The influence of assortment structure on perceived variety and consumption quantities. Journal of Consumer Research. 2004, 30:519–33.
2. Wurtman, R.J., et al. “Brain Serotonin, Carbohydrate-Craving, Obesity and Depression,” Adv Exp Med Biol, 398, 1996: 35-41.
3. Davies, Madlen, et.al. (2015, April 13). Holiday Binge Really Does Hit Your Health: Just Five Days of Extra Fatty Food Affects Metabolism. Daily Mail
4. Kam K. The Truth Behind More Holiday Heart Attacks: Why cardiac problems spike during the holidays and how to stay heart healthy. Web MD. Sept., 2011.
5. Miller WC, et al. Dietary fat, sugar, and fiber predict body fat content. Journal of the American Dietetic Association. 1994;94:612–5
6. Yanase M, et al. Insulin resistance and fasting hyperinsulinemia are risk factors for new cardiovascular events in patients with prior coronary artery disease and normal glucose tolerance. Circ J. 2004 Jan;68(1):47–52.
7. Wiley, T.S. and B. Formby. Lights Out: Sleep, Sugar, and Survival, New York: Simon & Schuster, Inc., 2000.
8. Nevin KG, Rajamohan T. Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation. Clinical Biochemistry 37,2004;830–835).
9. Chen IJ, et al. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2015 May 29. pii: S0261-5614(15)00134-X. doi: 10.1016/j.clnu.2015.05.003. [Epub ahead of print.]
10. Dulloo AG, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040–5.
11. Celleno L, et al. A Dietary Supplement Containing Standardized Phaseolus vulgaris Extract Influences Body Composition of Overweight Men and Women. International Journal of Medical Science. 2007; 4:45–52.

The post Ditch the Dirty Diet During the Holidays appeared first on Total Health Magazine.