December 13, 2016

NEWtrition Week 5

NEWtrition Week 5

A day late but here a few new nutrition related news findings to kick of this fine Monday.

  • Apple Cider Vinegar and Acne: apple cider vinegar has reported benefits in lowering blood sugar levels, aiding with weight loss, and reducing cancer risk. It may also kill acne causing bacteria when applied topically, and may reduce the appearance of scars when applied to skin. This can be done by mixing 1 part apple cider vinegar with 3 parts water. Cleanse your face then apply apple cider vinegar using a cotton ball, 1-2 times per day.
  • Does Gluten Cause Leaky Gut?: Gluten activates zonulin, which is the regulator of intestinal permeability by regulating tight junctions of the small intestines. When zonulin is released in the intestines, the tight junctions open and allow larger particles to pass through the intestinal wall. Some studies have shown that gluten significantly increases intestinal permeability in celiac patients, but results vary with non-celiac patients. An unhealthy diet, stress, NSAIDs, inflammation, poor gut flora, zinc deficiency, and yeast also contribute to leaky gut. Probiotics, avoiding refined carbs, and eating plenty of fiber rich foods help attenuate symptoms of leaky gut. To learn more about gut health click here.
  • Go Nuts: almonds (may improve cholesterol levels, may help lower the rise in blood sugar that happens after a meal by up to 30% and reduce inflammation in individuals with T2D, support the growth of beneficial bacteria in the gut); pistachios (improve cholesterol levels, improve blood pressure, weight, and oxidative status as well as reduce rise in blood sugar after a meal); walnuts (high omega-3 ALA content, reduce total and LDL cholesterol while increasing HDL cholesterol, help reduce inflammation, increase cognitive measures and so are good for the brain); cashews (increase antioxidant potential of diet, though evidence on improving symptoms of metabolic syndrome is unclear); pecans (contains polyphenols, which act as antioxidants, improve antioxidant profiles in the blood); macadamia nuts (lower total and LDL cholesterol, reduce oxidative stress and inflammation); brazil nuts (blood selenium levels return to normal after eating just one Brazil nut a day, reduce cholesterol levels and may reduce oxidative stress); hazelnuts (reduce total cholesterol, increase vitamin E in the blood); peanuts (lower rates of T2D in women who ate peanut butter more than five times a week)
  • Seaweed Stuff: high in fiber, magnesium, vitamin K, manganese, iodine, sodium, calcium, folate, potassium, iron, and copper. It also may be a great plant source of vitamin B12, though it is still unsure if the B12 found in algae is active in humans. It also contains idodine, which can help promote proper thyroid function. Furthermore, it’s a source of soluble fiber and contains omega-3 fatty acids, both of which are essential for heart health. Lastly, it may help increase insulin sensitivity and stabilize blood sugar levels.
  • Foods recommended for mood swings, brain fog, fatigue and unhappiness: leafy greens (B vitamins like folate that help your body produce enough dopamine and serotonin); kimchee (support healthy gut bacteria); coconut butter (anti-inflammatory properties and ability to support healthy balance of hormones); water (even mild dehydration dampens moods).

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