November 27, 2016

NEWtrition Week 3

NEWtrition Week 3

Here’s this week’s round-up of New Nutrition info in the News!

  • 10 best nootropic supplements to boost brain power: Nootropic is really just a fancy word for brain booster. Here are the one’s recommended most: fish oils (preferably eat two portions of oily fish per week), resveratrol (grapes, raspberries, and blueberries, red wine, chocolate, and peanuts), caffeine (makes you feel more energized and alert), phsphatidylserine (could improve thinking skills and memory / combat decline in brain function – 100mg three timers per day could help reduce age-related decline in brain function), acetyl-L-carnitine (useful for slowing decline in brain function due to age and could be helpful for treating loss of brain function in elderly); ginkgo biloba (increases blood flow to brain and improve focus and memory); creatine (meat, fish , eggs – could help improved memory and thinking skills in people who don’t eat meat); bacopa monnieri (300 mg per day for 4-6 weeks to see results – shown to improve thinking skills and memory); rhodiola rosea (reduces fatigue and boosts brain function); S-adenosyl methionine (could be useful in improving brain function in people with depression)
  • BCAA benefits: BCAAs are the building blocks the body uses to make proteins. They are largely derived from diet, and your body uses them for protein and muscle. They’re also involved in regulating blood sugar levels by preserving liver and muscle sugar stores and stimulating cells to take sugar from bloodstream; they reduce fatigue during exercise by reducing production of serontonin in your brain; they may reduce muscle soreness following your workout; they may increase muscle mass (but no evidence that it’s any more effective than why or soy protein supplement – you can get them from high-protein foods in diet or supplements); and may help lower blood sugar levels and may enhance weight loss. The top sources of BCAAs are: meat, poultry, fish, beans and lentils, milk, tofu and tempeh, cheese, eggs, pumpkin seeds, quinoa, and nuts.
  • 10 veggies with the most protein: watercress (1 cup has 0.8gram of protein – protein accounts for 50% of its calories); alfalfa sprouts (1 cup has 1.3 g protein – 42% of calories are from protein); spinach (1 cup has 0.9 g protein 0 30% of calories from protein); bok choy (1 cup has 1 g of protein – 28% of calories are protein); asparagus (1 cup has 2.9 grams protein); mustard greens (1 cup has 1.5 grams protein); broccoli (1 cup has 2.6 gramps protein); collard greens (1 cup has 0.9g protein); brussels sprouts (1 cup has 3 grams protein); cauliflower: 1 cup as 2g protein
  • Quality trumps quantity of carbs: Foods with high carb density promote inflammatory microbiota, leading to leptin resistance, metabolic syndrome, and obesity. Cellular plant foods have less carbohydrate density compared to Western foods. Root tubers, fruits, leaves, and stems store their carbohydrates as part of fiber-walled living cells whereas flour, sugar, and grains have high carbohydrate density, which leads to a difference in food that reaches the gut, in turn possibly leading to SIBO, gut dysbiosis, and leptin resistance and obesity.  Macronutrient composition is important, but quality of those macronutrients and context they are found in are likely far more important. Even small amounts of sugar or refined grains could lead to an inflammatory microbiota and leptin resistance
  • Carotenoids could help prevent dementia in older adults: research shows foods like carrots, sweet potatoes, and kale could have powerful impact on your brain’s health and functionality. Studies showed that those who consumed fewer carotenoids are actually indicative of cognitive decline – and that supplementation with lutein and zeaxanthin may be one way to help combat age-related cognitive decline. Carotenoids may also have cancer-fighting effects, anti-inflammatory properties, immune system benefits, and may even promote cardiovascular health. Reach for: carrots, yams, sweet potatoes, papaya, watermelon, cantaloupe, mangos, spinach, kale, tomatoes, bell peppers, and oranges.
  • Cedar wood essential oil is powerful for relaxation: Beyond relaxation, cedar wood oil has been shown to mitigate hair loss, and is anti-fungal, anti-inflammatory, and helps with arthritis, joint inflammation, and muscle soreness.
  • Reinvent diet to avoid cavities: Nutrient deficiency, like vitamin C, plays a role in tooth decay. Poor digestion of calcium and phosphorus are also factors in the formation of plaque, as these work alongside vitamin C as a type of non-mechanical brushing system to keep the mouth clean and cavity-free. Avoiding processed and nutrient-depleted foods is the first step towards reversing progression of tooth decay. The second is replacing these foods with nutrient-dense alternatives. Eat whole and unrefined foods, liver, bone marrow, unpasteurized milk and butter from grasped cows can help teeth and bones.
  • Skin problems can be improved with vitamins. Vitamin A  deficiency can cause skin to appear dull and become flaky (carrots, sweet potatoes, raw milk, and dark, leafy greens). B vitamins (mushrooms, whole grains, kidney beans, egg yolks, peanuts, caluiflower, chicken and liver are good sources of biotin) are also important, as biotin (vitamin B7) deficiency can cause dry and pale skin. Vitamin C (citrus foods, peppers, and tomatoes) deficient skin is more susceptible to the effects of aging, such as wrinkling or the development of hyper-pigmented areas. Vitamin E (avocados, leafy vegetables, nuts and seeds) protects skin from free radicals and toxins. Vitamin K (kale, broccoli, cabbage, and egg whites) inadequacies can contribute to the development of dark under-eye circles.
  • Music therapy helps reduce depression and increases self esteem – New research shows that music therapy can help cope with depression and boost self esteem. Music therapy can be active or receptive – singing, playing instruments or composing songs, or simply listening or dancing to music played. Other studies have shown that sound-rich environments boost brain function and even improve verbal memory and focus.
  • Top signs your body is burdened with toxins: constipation, persistent headaches, muscle aches, or fatigue, food allergies, trouble with weight loss, skin abnormalities such as acne, and hormonal imbalances. The firs step in cleaning involves removing toxic food from your diet. Refined grains and sguars, alcohol, caffeined, gluten and dairy should be avoided during the cleansing period. Hydration and adequate vitamin C are also improtant. Foods such as berries, citrus fruits, leafy greens, seaweed, and algae, nuts, seed,s chia, hemp, flax, sunflower and pumpkin seeds are also important to include.

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