The 9 Best Dietary Antioxidants

The 9 Best Dietary Antioxidants

Antioxidants have the ability to neutralize and reduce free radical damage. To deeply comprehend the power of antioxidants, you must first understand what free radicals are and how they react in the body. Free radicals are harmful compounds that have an unpaired electron, an aspect of their structure that makes them highly unstable. Their instability causes them to wreak havoc on cells, fatty acids, and other structures in your body. Free radicals also act as catalysts for diseases, many diseases.



Normal metabolic processes in our bodies promote oxidation, a stage of metabolism where free radicals are produced. Eating, breathing, physical activity all play a part in the oxidation process and the formation of free radicals. Cell, organ, bone, joints, and immune system damage results from excessive free radicals. The damage is over the long haul. In fact, free radicals and oxidation are actually what cause the visible signs of aging and contribute to the aging process http://www.dreddyclinic.com/forum/viewtopic.php?f=113&t=33127.

The Best Dietary Antioxidants

Antioxidants are available in many forms and are present in virtually all foods, whether they are of plant or animal origin. Generally, natural plant foods are the best source of antioxidants and also offer many other nutritional benefits. Although antioxidants in supplement form are beneficial, food-based antioxidants are thought to be better absorbed.

Here are 9 of the best dietary antioxidants readily available in natural, whole foods:

1. Anthocyanidins

Plant pigments are the main source of anthocyanidins. The anthocyanidins in blueberries, for example, may be protective against DNA damage from UV radiation. [1] One study on the anthocyanidins in the Hibiscus flower suggested antidepressant effects http://dreddyclinic.com/forum/viewtopic.php?f=40&t=32433 from its naturally-occurring pigments. [2] Anthocyanidins have also been shown to offer certain benefits against lung http://www.dreddyclinic.com/findinformation/cc/lungcancer.php and colorectal cancer, cognitive decline, and even gluten intolerance. [3] [4] [5] [6]

Food sources include: oranges, cherries, berries, eggplant, radishes, red grapes, and even red wine.


2. Beta Carotene

Beta carotene is in many fruits, grains, oils, and vegetables. A member of the carotenoids family, it’s recognized by its orange-red color. It is a precursor to vitamin A, a fat-soluble vitamin that requires the presence of dietary fat for proper absorption. Beta carotene’s antioxidant effects are plentiful, with eyesight being its most popular benefit. Data from the Age-Related Disease Study suggests that beta carotene is a key nutrient for preventing age-related macular degeneration. [7]

Food sources of beta carotene include: carrots, broccoli, spinach, kale, cantaloupe, mangoes, apricots, goji berries http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33330, squash, pumpkin greens, and sweet potatoes.

3. Caffeic and Ferulic Acid

Ferulic acid is derived from the biosynthesis of caffeic acid, and both have mighty antioxidant effects. Isolated caffeic acid has been shown to play a role in fighting inflammatory diseases. [8] Ferulic acid, on the other hand, may be a potential therapy for mood disorders, according to some research. [9]

Foods containing caffeic and ferulic acids include: apples, pears, oranges, pineapple, artichoke, coffee, peanuts, oregano, turmeric, steel-cut oats, rice, kale, basil, thyme, and rosemary.

4. Flavonols

Flavonols are found in a range of fruits, vegetables, tea, spices, and herbs. The well-known antioxidants quercetin and kaempferol are a type of flavonols. These flavonol antioxidants show potential for fighting inflammatory conditions. [10]

Kaempferol, specifically, has been shown to be beneficial for blood sugar and skin health. Studies have also shown that kaempferol positively affects metabolism and thyroid hormone production. [11] Along with quercetin, kaempferol has also been shown to promote a calm mood. Interestingly enough, these effects occur only when the flavonols are broken down during digestion by intestinal microflora. [12] That being said, it may be important to maintain a healthy, probiotic-supported digestive tract to see the benefits from these antioxidants!

Foods high in flavonols include: apples, apricots, raspberries, cocoa, chocolate http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33069, blackberries, onions, red wine, and green and black teas.

5. Flavanones

Also in the flavonoid family are flavanones, compounds with potent anti-inflammatory activity. Humans and animal studies indicate neuroprotective effects from this antioxidant. Researchers have discovered that flavanones support the digestion and absorption of carotenoids found in foods like carrots and bell pepper, further improving the nutrient’s effect in the body. [13]

Foods containing flavanones include: oranges, lemons, limes, grapefruit, and milk thistle.

6. Lutein

Similar to beta carotene, lutein belongs to the carotenoid plant pigments responsible for promoting retina health. Lutein occurs naturally in green vegetables, fruits, and even some animal products. Lutein may potentially lower your risk for developing cataracts http://www.dreddyclinic.com/findinformation/cc/cataracts.php and age-related macular degeneration. [14]

Foods containing lutein include: spinach, kale, collard greens, broccoli, parsley, green peas, carrots, celery, squash, okra, egg yolks, and pumpkin.

7. Lycopene

Another member of the carotenoid family, lycopene typically makes up the red pigment in vegetables and fruits. Its best source in the human diet comes from tomatoes, although it can also be found in red bell peppers and various red-colored fruits and vegetables. A highly-potent antioxidant, lycopene may be helpful in the fight against cancer. [15] Lycopene has also been shown to increase HDL cholesterol levels (“good” cholesterol), possibly reducing the risk for heart disease. [16]

Foods containing lycopene include: spinach, pumpkin, squash, papaya, watermelon, red bell peppers, red (pink) grapefruit, and sweet potatoes.


8. Proanthocyanidins

It is widely believed that proanthocyanidin, a type of flavanols, may support the blood vessels. It also offers benefits to the cardiovascular systemhttp://www.dreddyclinic.com/forum/viewtopic.php?f=106&t=32685. High amounts of this antioxidant are found in cacao (chocolate) — it’s responsible for the food’s health benefits. [17] Some studies indicate that proanthocyanidins are ten times more powerful than vitamin C and may even act as an internal sunscreenhttp://www.dreddyclinic.com/forum/viewtopic.php?f=33&t=33208 that protects the skin against UV radiation! [18]

Foods containing proanthocyanidins include: apples, red grapes and red wine, cranberries, strawberries, cinnamon, peanuts, chokeberry, and black and green tea.

9. Sulforaphane

Sulforaphane is a sulfur-based antioxidant found in cruciferous vegetables. Some findings suggest it discourages breast cancer tumors. [19] Another study reported positive effects against colon cancer. Other studies have linked it to normal blood pressure, heart health, and cholesterol. It also appears to activate mechanisms which maintain balanced blood glucose levels. [20]

Foods containing sulforaphane include: broccoli, cabbage, cauliflower, kale, turnip, brussel sprouts, radish, collard greens, and watercress.

One Final Thought

When it comes to protecting your health, you can never go wrong with incorporating more antioxidants into your diet. Do remember that although antioxidants are good nutrition, they’re not pharmaceutical medicine and shouldn’t be thought of as such. Vegetables, fruits, nuts http://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33279, and seeds are an extraordinary source of dietary antioxidants, so a diet comprised of at least half to three quarters of these foods should be a great source of antioxidants.

What are your favorite antioxidant-rich foods? Let us know in the comments!

-Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM

References:

1. Liu W, Lu X, He G, Gao X, Li M, Wu J, Li Z, Wu J, Wang J, Luo C. Cytosolic protection against ultraviolet induced DNA damage by blueberry anthocyanins and anthocyanidins in hepatocarcinoma HepG2 cells http://www.ncbi.nlm.nih.gov/pubmed/23192380. Biotechnol Lett. 2013 Apr;35(4):491-8. doi: 10.1007/s10529-012-1105-2.

2. Shewale PB, Patil RA, Hiray YA. Antidepressant-like activity of anthocyanidins from Hibiscus rosa-sinensis flowers in tail suspension test and forced swim testhttp://www.ncbi.nlm.nih.gov/pubmed/23087504. Indian J Pharmacol. 2012 Jul-Aug;44(4):454-7. doi: 10.4103/0253-7613.99303.

3. Kausar H, Jeyabalan J, Aqil F, Chabba D, Sidana J, Singh IP, Gupta RC. Berry anthocyanidins synergistically suppress growth and invasive potential of human non-small-cell lung cancer cells http://www.ncbi.nlm.nih.gov/pubmed/22659736. Cancer Letter. 2012 December 1;325(1):54-62. doi: 10.1016/j.canlet.2012.05.029.

4. Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline http://www.ncbi.nlm.nih.gov/pubmed/22535616. Ann Neurol. 2012 Jul;72(1):135-43. doi: 10.1002/ana.23594.

5. Kausar H, Jeyabalan J, Aqil F, Chabba D, Sidana J, Singh IP, Gupta RC. Berry anthocyanidins synergistically suppress growth and invasive potential of human non-small-cell lung cancer cells http://www.ncbi.nlm.nih.gov/pubmed/22659736. Cancer Lett. 2012 Dec 1;325(1):54-62. doi: 10.1016/j.canlet.2012.05.029. Epub 2012 May 29.

6. Tozzi S, Zanna N, Taddei P. Study on the interaction between gliadins and a coumarin as molecular model system of the gliadins-anthocyanidins complexeshttp://www.ncbi.nlm.nih.gov/pubmed/23993525. Food Chem. 2013 Dec 15;141(4):3586-97. doi: 10.1016/j.foodchem.2013.05.136.

7. Cheung LK, Eaton A. Age-related macular degeneration http://www.ncbi.nlm.nih.gov/pubmed/23580402. Pharmacotherapy. 2013 Aug;33(8):838-55. doi: 10.1002/phar.1264.

8. Figueiredo-Rinhel AS, Kabeya LM, Bueno PC, Jorge-Tiossi RF, Azzolini AE, Bastos JK, Lucisano-Valim YM. Inhibition of the human neutrophil oxidative metabolism by Baccharis dracunculifolia DC (Asteraceae) is influenced by seasonality and the ratio of caffeic acid to other phenolic compounds http://www.ncbi.nlm.nih.gov/pubmed/24076472. J Ethnopharmacol. 2013 Sep 25. pii: S0378-8741(13)00654-5. doi: 10.1016/j.jep.2013.09.019.

9. Pathak L, Agrawal Y, Dhir A. Natural polyphenols in the management of major depression http://www.ncbi.nlm.nih.gov/pubmed/23642183. Expert Opin Investig Drugs. 2013 Jul;22(7):863-80. doi: 10.1517/13543784.2013.794783.

10. Wang L, Tu YC, Lian TW, Hung JT, Yen JH, Wu MJ. Distinctive antioxidant and antiinflammatory effects of flavonols http://www.ncbi.nlm.nih.gov/pubmed/17177504. Agric Food Chem. 2006 Dec 27;54(26):9798-804.

11. da-Silva WS, Harney JW, Kim BW, Li J, Bianco SD, Crescenzi A, Christoffolete MA, Huang SA, Bianco AC. The small polyphenolic molecule kaempferol increases cellular energy expenditure and thyroid hormone activation http://www.ncbi.nlm.nih.gov/pubmed/17327447. Diabetes. 2007 Mar;56(3):767-76.

12. Vissiennon C, Nieber K, Kelber O, Butterweck V. Route of administration determines the anxiolytic activity of the flavonols kaempferol, quercetin and myricetin–are they prodrugs? http://www.ncbi.nlm.nih.gov/pubmed/21840194 J Nutr Biochem. 2012 Jul;23(7):733-40. doi: 10.1016/j.jnutbio.2011.03.017.

13. Claudie DM, Alexandrine D, Bertrand C, Franck T, Marie-Josephe A. Citrus flavanones enhance carotenoid uptake by intestinal Caco-2 cellshttp://www.ncbi.nlm.nih.gov/pubmed/24060987. Food Funct. 2013 Oct 24;4(11):1625-31. doi: 10.1039/c3fo60212e.

14. Murthy RK, Ravi K, Balaiya S, Brar VS, Chalam KV. Lutein protects retinal pigment epithelium from cytotoxic oxidative stress http://www.ncbi.nlm.nih.gov/pubmed/23862688. Cutan Ocul Toxicol. 2013 Jul 18.

15. Soares ND, Teodoro AJ, Oliveira FL, Santos CA, Takiya CM, Junior OS, Bianco M, Junior AP, Nasciutti LE, Ferreira LB, Gimba ER, Borojevic R. Influence of Lycopene on Cell Viability, Cell Cycle, and Apoptosis of Human Prostate Cancer and Benign Hyperplastic Cells http://www.ncbi.nlm.nih.gov/pubmed/24053141. Nutr Cancer. 2013 Sep 20.

16. Cuevas-Ramos D, Almeda-Valdés P, Chávez-Manzanera E, Meza-Arana CE, Brito-Córdova G, Mehta R, Pérez-Méndez O, Gómez-Pérez FJ. Effect of tomato consumption on high-density lipoprotein cholesterol level: a randomized, single-blinded, controlled clinical trial http://www.ncbi.nlm.nih.gov/pubmed/23935376. Diabetes Metab Syndr Obes. 2013 Jul 26;6:263-73. doi: 10.2147/DMSO.S48858.

17. Arranz S, Valderas-Martinez P, Chiva-Blanch G, Casas R, Urpi-Sarda M, Lamuela-Raventos RM, Estruch R. Cardioprotective effects of cocoa: clinical evidence from randomized clinical intervention trials in humans http://www.ncbi.nlm.nih.gov/pubmed/23650217. Mol Nutr Food Res. 2013 Jun;57(6):936-47. doi: 10.1002/mnfr.201200595.

18. Vaid M, Prasad R, Singh T, Jones V, Katiyar SK. Grape seed proanthocyanidins reactivate silenced tumor suppressor genes in human skin cancer cells by targeting epigenetic regulators http://www.ncbi.nlm.nih.gov/pubmed/22749965. Toxicol Appl Pharmacol. 2012 Aug 15;263(1):122-30. doi: 10.1016/j.taap.2012.06.013.

19. Li Q, Xia J, Yao Y, Gong DW, Shi H, Zhou Q. Sulforaphane inhibits mammary adipogenesis by targeting adipose mesenchymal stem cellshttp://www.ncbi.nlm.nih.gov/pubmed/24002734. Breast Cancer Research and Treatment. 2013 September;141(2):317-24. doi: 10.1007/s10549-013-2672-1.

20. Bahadoran Z, Mirmiran P, Azizi F. Potential efficacy of broccoli sprouts as a unique supplement for management of type 2 diabetes and its complicationshttp://www.ncbi.nlm.nih.gov/pubmed/23631497. J Med Food. 2013 May;16(5):375-82. doi: 10.1089/jmf.2012.2559.

Read more

Medicare illegally spends millions on Viagra for seniors

Medicare illegally spends millions on Viagra for seniors





In what officials are now claiming was a computer error, the US government's Medicare program illegally spent more than $3 million in 2007 and 2008 on erectile dysfunction (ED http://www.dreddyclinic.com/findinformation/ee/erectiledysfunction.php) drugs like Pfizer Inc.'s Viagra, according to a recent report issued by the US Department of Health and Human Services (HHS). The spending violates a 2007 ban on ED drug coverage for seniors and the disabled under Medicare Part D.

According to a report issued by the HHS Office of Inspector General (OIG), the US government paid $3.1 million in claims for ED drugs because of a software glitch that failed to exclude such drugs under new guidelines. George Reeb, acting deputy inspector general for audit services at HHS, says Medicare "should not have covered these drugs," and that the program need to figure out a way to recuperate some or of all of the illegal payments.

OIG has also been tasked with "strengthen[ing] internal controls to help ensure that drugs covered by Medicare Part D comply with federal requirements," and working more more closely with the US Food and Drug Administration (FDA) to maintain accurate lists of covered drugs so that such illegal spending does not occur in the future.

The Medicare system is largely fraught with wasteful spending and fraud. A 2008 Senate committee report, for instance, revealed that between 2000 and 2007, the Medicare system issued about $92 million in payment for procedures and devices allegedly ordered by doctors, but that turned out not to even be alive (http://www.dreddyclinic.com/forum/viewtopic.php?f=2&t=24277). And for years, drug companies deliberately marked up drug and procedural prices for Medicare because the government system is so bureaucratically convoluted that it was easy to slip it by (http://www.dreddyclinic.com/forum/viewtopic.php?f=91&t=5152).

Reports indicate that Medicare issued payments for ED drugs in 2009 and 2010 as well, but figures for those years have yet to be determined.


Sources for this story include:

http://www.bloomberg.com/news/2011-03-14/medicare-illegally-paid-for-seniors-viagra-u-s-audit-says.html

http://seattletimes.nwsource.com/html/nationworld/2003543589_viagra27.html?syndication=rss

Read more

The Health Benefits of Invertase

The Health Benefits of Invertase

Invertase is a carbohydrate-digesting enzyme that splits sucrose (common table sugar) into its component parts, glucose and fructose. It is generally derived from a beneficial strain of Saccharomyces cerevisiae and then purified to be used either by itself or as a part of a multi-enzyme formula. Combined with other carbohydrates, it enhances the overall digestion of starch, sugar and other carbohydrates.

• VeganZyme®
• $59.95
• [Learn More]
• BUY NOW
• VeganZyme® is an advanced, full-spectrum, enzyme formula that will help enhance the digestive process and increase the nutritional value of your food. Contains 120 vegetarian capsules.

Invertase’s ability to break down (hydrolyze) the bond between fructose and glucose makes it a vital part of the digestion of complex sugars into blood sugar (glucose) which can be used as a ready fuel source by the body. It is also known as beta-fructofuranosidase and may be listed under this name on some product labels and scientific literature.



Invertase is one of the essential enzymes nature uses to help us digest sugars. Commonly found in bee pollen and yeast sources, invertase plays a key role not only in digestive processes, but also, and perhaps more importantly, in overall human disease prevention, physical rejuvenation and anti-ageing processes. As we age, we have less access to this natural enzyme, resulting in a reduced ability to extract the vital nutrients from the food we eat. It can also slow our digestive process, as sugars and starches are such a big part of most American diets. And, while some forms of sugar and carbohydrates are good for the body, they cannot be absorbed or digested well without the help of the invertase enzyme.

It is also created naturally by bees, who use its ability to hydrolyze the sugars in raw nectar to create the delicious honey that we eat. Honeybees produce massive amounts of the enzyme as it breaks the bond between glucose and fructose, adding hydrogen and hydroxide. In contrast to many other enzymes, invertase has the distinct ability to remain active within a wide range of pH levels.

The Health Benefits of Invertase

1. Natural Immune Booster

Enzymes found in honey http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33343, such as invertase have been studied for their metabolic activity. Studies done on asparagus (Asparagus officinalis) found that high invertase activity found in the top portion of asparagus spears might be related to the high metabolism occurring in this portion.

2. Antioxidant Support

Invertase has many antioxidant http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32801 properties, and it is a powerful agent against harmful organisms. These two aspects allow it to aid in the defense against of bacterial infestations and gut fermentation due to oxidation. In Ancient India, raw honey was often used in patients with a weak heart. It was known to kill off bacteria and reduce intestinal ailments http://www.dreddyclinic.com/forum/viewtopic.php?f=2&t=34281. It was also used for its hygroscopic (moisture-retaining) properties, and its ability to pull moisture out of the body, causing bacterial infestations to subside. Invertase is one of these key elements of the enzymatic support found in honey.

3. Ulcers

Because invertase creates pre-digested simple sugars, it helps reduce stomach toxicity, in that sugars do not remain in the stomach long enough to create toxic fermentation. Fermentation is what causes bacteria and disease to build up in the digestive tract. In this way, invertase helps protect the body from ulcers, as well as many other digestive diseases.

4. Naturally Toxic to Harmful Organisms

Again, in honey, enzymes such as invertase show the ability to turn glucose into natural hydrogen peroxide.

5. Natural Respiratory Support

Enzymes including invertase have been shown to help reduce colds, flu http://www.dreddyclinic.com/forum/viewtopic.php?f=19&t=32482 and other respiratory infections. One European study on 18,000 patients found that honey drastically helped upper respiratory tract infections such as bronchitis, asthma and allergies.

6. Cancer Support

Some medicinal studies also show that the invertase enzyme may exhibit some chemotherapeutic properties. Research done in Australia and Japan have found that the enzymes in honey helped support patients with advanced cases of both bone and stomach cancer. In some cases, the cancers even went into regression. Currently, enzyme therapy is being used as a vital component of many natural cancer therapies. European researchers reported, “Studies showed that enzyme therapy can reduce the adverse effects caused by radiotherapy and chemotherapy http://www.dreddyclinic.com/forum/viewforum.php?f=91. There is also evidence that, in some types of tumours, survival may be prolonged and that the beneficial effect of systemic enzyme therapy seems to be based on its potential to reduce redness and swelling.”



How to Read the Units of Measurement for Invertase

Carbohydrases such as invertase measure the hydrolysis of carbohydrates. One SU (Sumner Unit Invertase/Sucrase) is the FCC assay of measurement, whereby one Sumner Unit is the quantity of enzyme that will convert 1 mg of sucrose to glucose and fructose in 5 minutes. The FCC notation stands for Foods Chemical Codex, and is a division of USP (United States Pharmacopeia). It sets standards for ingredients. In the case of enzymes, FCC is a standard assay used to accurately determine the activity of enzymes. The current compendium is FCC VI

Where Can I Find The Best Source of Invertase?

The product VeganZyme™ contains a 100% vegan form of Invertase produced by the natural fermentation process of Saccharomyces cerevisae. It comes from all vegetarian, non-GMO sources, is kosher certified, gluten free, contains no animal product and is completely suitable for vegetarians and vegans.

VeganZyme™ http://www.dreddyclinic.com/forum/viewtopic.php?f=9&t=30708 is the most advanced full-spectrum systemic and digestive enzyme formula in the world and is free from fillers and toxic compounds. This formula contains digestive enzymes which help digest fats (lipids), sugars, proteins, carbohydrates, gluten, fruits and vegetables, cereals, legumes, bran, nuts and seeds, soy, dairy and all other food sources.

VeganZyme™ may also be used as a systemic enzyme blend to break down excess mucus, fibrin, various toxins, allergens, as well as excess clotting factors throughout your body.

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM

References:

1. Hubert Schiweck, Margaret Clarke, Gunter Pollach. Sugarhttp://onlinelibrary.wiley.com/doi/10.1002/14356007.a25_345.pub2/abstract;jsessionid=3D27A377C7BB396B2C879D45B8ECAF25.d02t03. Ullmann’s Encyclopedia of Industrial Chemistry. 2007 April 15. DOI: 10.1002/14356007.a25_345.pub2.

2. Kelly Joyce Neff. The healing power of honey: from burns to weak bones, raw honey can help http://www.naturalnews.com/021506.html. Natural News. 2007 January 26.

3. N. Benkeblia, N. Yoshida, Y. Ooi, T. Nagamine, S. Onodera, N. Shiomi. Variations of carbohydrate content and invertase activity in green and white asparagus spears- effects of spear length and portion http://www.pubhort.org/actahort/books/776/776_59.htm. Acta Hort. (ISHS) 776:459-464.

4. Dale Kiefer. Promoting optimal nutrition with digestive enzymes http://www.lef.org/magazine/mag2008/jan2008_report_digestiveEnzymes_01.htm. Life Extension Magazine. 2008 January.



Read more

What is Potassium?

What is Potassium?

Sometimes referred to as an electrolyte, potassium is a naturally-occurring mineral and key nutrient for good health. Your nerves and muscles need it to function properly. It supports digestive and kidney health, regulates blood pressure and helps build strong bones. [1] It’s especially important for your heart, too. [2]



If you’re healthy, your body is generally able to keep potassium levels where they should be. Some conditions, such as diabetes, kidney disease, and alcoholism can disrupt this balance http://www.dreddyclinic.com/forum/viewtopic.php?f=28&t=33887. Illnesses accompanied by conditions like diarrhea and vomiting can also upset potassium balance. Some drugs, like ACE inhibitors and ARBs, can throw off your body’s ability to regulate potassium and lead to high potassium levels.

Low potassium is a condition called hypokalemia. Too much potassium, or hyperkalemia, leads to high potassium levels, which has similar symptoms as hypokalemia — weakness, fatigue, and even heart arrhythmias in extreme cases. Hyperkalemia often starts with gastrointestinal problems.

The USDA recommends adults get 4,700 mg of potassium daily. According to the World Health Organization, most people around the world, including the United States, don’t get enough.[3] So, to help make sure you’re on track to adequate potassium in your diet, here’s a list of 10 foods rich in this important nutrient.

Foods High in Potassium

1. Avocado

Often referred to as a vegetable, the avocado http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33332 is actually a single-seeded berry that is jam-packed with nutritional benefits. It delivers some of the highest amounts of potassium you’ll find anywhere at around 708.1 mg per cup, or about one serving. Plus, it’s loaded with the ‘healthy’ fats, the powerful antioxidant vitamin E, B vitamins, and it’s low in sugar.

2. Coconut Water

It’s not just the coconut meat that makes the coconut a healthy food http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33541. A cup of coconut water, the liquid inside the coconut, provides 575 mg of potassium, and it contains enzymes that stimulate your metabolism. It also contains magnesium, zinc, and iron that help regulate immune function and energy.

3. Crimini Mushrooms

You can consume 640 mg of potassium in only five ounces of crimini mushrooms. These mushrooms are also an excellent source of vitamin B12, minerals like selenium and antioxidants. When cooking, try lightly sauteing crimini mushrooms to preserve flavor and nutrients.

4. Banana

The banana, also known as Musa acuminate colla, is well known as a top source of potassium. Athletes have a reputation of eating bananas to get an immediate energy boost and to recover from workouts. One medium-sized banana should offer about 360 mg of potassium.

5. Acorn Squash

This versatile winter squash makes excellent soups, pastas, and pies with its sweet and nutty flavor. In addition to 486 mg of potassium for every cup of the cooked squash (about one serving), you also get a dose of vitamins A and C to support healthy skin, eyes, and hair.

6. Sweet Potato

The sweet potato is one of the ultimate health foods. It has 448 mg of potassium per cup and B vitamins that help support a healthy metabolism. It’s also loaded with vitamins A and C, as well as magnesium http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33111 to support muscle function. Sweet potatoes also contains an enzyme called amylase http://www.dreddyclinic.com/forum/viewtopic.php?f=36&t=33725 that encourage normal blood sugar.

7. Potato

The baked potato makes for a simple and easy side with any meal. And, if you eat a medium sized potato with the skin (make sure to clean it well first), you’ll consume 926 mg of potassium. That’s about 20% of the daily recommended value.

8. Prunes

These dried, pitted plums have a reputation as a digestive aid and they’re also a great source of potassium with 528 mg per serving. They also contain zeaxanthin, a beneficial carotenoid.

9. Raisins

With one-half cup of raisins (roughly a handful), you can consume about 600 mg of potassium or 12% of your recommended daily value. Raisins also contain the potent antioxidant resveratrol http://www.dreddyclinic.com/forum/viewtopic.php?f=99&t=32799 that helps to control cholesterol [4], reduce inflammation [5], and may have protective properties against cancer. [6]

10. Spinach

In a ½ cup serving of spinach, you can get 420 mg of potassium plus iron, calcium, magnesium, and vitamins A and C. Spinach also contains vitamin K that plays an essential role in bone health and antioxidants lutein, zeaxanthin, and beta-carotene. Try it sautéd in olive oil just until the leaves wilt.

Health Benefits of Potassium

You might not immediately notice if your potassium levels are low. The earliest symptoms can be as simple and non-specific as cramping muscles, fatigue, constipationhttp://dreddyclinic.com/forum/viewtopic.php?f=36&t=33802, or bloating. Symptoms like these may seem like only a minor nuisance, but can mask more serious health concerns. If they move on to more advanced symptoms like heart palpitations and feelings of depression or confusion, that should raise a red flag.

Studies report that normal potassium levels have a positive effect on blood pressure. [3] Researchers also believe that adequate potassium can be a factor in protecting against cardiovascular diseases and stroke. [7]

Potassium supports bone health. [8] A study of 266 elderly women found those with stronger bones and better bone density had higher levels of potassium. The researchers suggested increasing potassium intake could play an important role in preventing osteoporosis. [8]

Eating potassium-rich foods is the best and easiest way to address low potassium levels. If you’ve seen your doctor for symptoms like these or you have a condition that increases your risk of low potassium, you may need to take a supplement.

Potassium Supplements

If you believe you’re not be getting enough potassium in your diet, start eating more of these potassium-rich foods and see if you notice any changes. While high potassium is rare, you don’t want to overdo it.

If adding these foods to your diet doesn’t help, speak with your doctor about whether a supplement could be the right course of action. As with any supplement, you’ll want the most bioavailable form you can get. As you restore your potassium levels to where they should be, you’ll find yourself with more energy, fewer aches and muscle soreness, and a clear mind.

I personally recommend potassium orotate http://bit.ly/potassium-orotate. It contains a form of potassium your body can make the most of. One of the components to good health is reaching a state of balance within your body. Potassium orotate is designed to help.

What’s your experience with potassium? We’d love to hear about it in the comments below!

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM

References:

1. MedlinePlus Trusted Health Information for You. Potassium https://www.nlm.nih.gov/medlineplus/potassium.html.

2. He FJ1, MacGregor GA. Beneficial effects of potassium on human health http://www.ncbi.nlm.nih.gov/pubmed/18724413. Physiol Plant. 2008 Aug;133(4):725-35.

3. WHO. Guideline: Potassium intake for adults and children http://www.who.int/nutrition/publications/guidelines/potassium_intake_printversion.pdf. Geneva, World Health Organization (WHO), 2012.

4. Riccioni G, Gammone MA, Tettamanti G, Bergante S, Pluchinotta FR, D’Orazio N.Resveratrol and anti-atherogenic effects http://www.ncbi.nlm.nih.gov/pubmed/26306466. Int J Food Sci Nutr. 2015;66(6):603-10.

5. Mishra V, Shuai B, Kodali M, Shetty GA, Hattiangady B, Rao X, Shetty AK. Resveratrol Treatment after Status Epilepticus Restrains Neurodegeneration and Abnormal Neurogenesis with Suppression of Oxidative Stress and Inflammation http://www.ncbi.nlm.nih.gov/pubmed/26639668. Sci Rep. 2015 Dec 7;5:17807.

6. Brown K, Rufini A. New concepts and challenges in the clinical translation of cancer preventive therapies: the role of pharmacodynamic biomarkershttp://www.ncbi.nlm.nih.gov/pubmed/26635905%E2%80%9D. Ecancermedicalscience. 2015 Nov 24;9:601.

7. Young DB1, Lin H, McCabe RD. Potassium’s cardiovascular protective mechanisms http://www.ncbi.nlm.nih.gov/pubmed/7733391. Am J Physiol. 1995 Apr;268(4 Pt 2):R825-37.

8. Zhu K1, Devine A, Prince RL. The effects of high potassium consumption on bone mineral density in a prospective cohort study of elderly postmenopausal womenhttp://www.ncbi.nlm.nih.gov/pubmed/18575949. Osteoporos Int. 2009 Feb;20(2):335-40. doi: 10.1007/s00198-008-0666-3. Epub 2008 Jun 25.

Read more

From psych drugs to GMOs: How fraudulent science is run by corporations that profit from selling poisons

From psych drugs to GMOs: How fraudulent science is run by corporations that profit from selling poisons




The hijacking of modern science by corporations hellbent on profiting at the expense of public health is no more evident than in published scientific literature. There, you'll find all sorts of papers claiming that genetically modified organisms (GMOs) are safe, chemicals are good for you and pharmaceuticals drugs are the only medicine worth takinghttp://www.medicine.news/ — but how much of all these information are actually valid?

Back in September, it was revealed that British drug giant GlaxoSmithKline (GSK) doctored studies to promote its popular drug Paxil as a treatment for depression. It turns out this drug isn't safe or effective in any way, and yet millions of young teens and children have been prescribed this mind-altering medication under the illusion that it might help them overcome mental abnormalities.

Not only were these papers exposed as fraudulent, but major news outlets like The New York Times (NYT) are reporting that they actually demonstrated the exact opposite of what their authors claimed at the time. How can this be when papers of this type are run through the peer-review process prior to publishing?

As we reported back in 2014, some 60 papers that appeared to have passed the peer-review process were pulled from an international journal after it was revealed that they had all been illicitly approved by phony reviewers. Once again, an invisible hand had apparently set up a phony peer-review ring to ramrod these papers through the system to promote ideas or products that favor certain industries.

There's also the painkiller fiasco of 2009, in which it was uncovered that some 21 peer-reviewed studies favoring high-profile drugs like Pfizer's Bextra, Lyrica and Celebrex; Wyeth's antidepressant drug Effexor XR; and Merck's Vioxx had been completely fabricated. Scott C. Reuben, the former chief of acute pain at Baystate Medical Center in Springfield, Massachusetts, reportedly altered data to support these drugs, but all of it was a sham.

The crime was so bad in this instance that the editor-in-chief of the journal Anesthesia and Analgesia admitted to Anesthesiology News that he's not even sure his own field properly understands how these drugs actually work. Here's what he stated, as quoted by The Wall Street Journal (WSJ):

"We are left with a large hole in our understanding of this field. There are substantial tendrils from this body of work that reach throughout the discipline of postoperative pain management."

"Science" is a biased endeavor that pushes the agendas of its proprietors

In other words, the field of anesthesiology has been relying on phony science for decades to treat patients. And now that it's been fully revealed that this science is phony, those who've been using it to establish standard practices are at a loss as to whether or not what they've been doing is safe or effective for patients.

This is an endemic problem within many fields of science, whether we're talking about pharmaceuticals, GMOs, crop pesticides, global warming (climate changehttp://climatechange.fetch.news/) or various other areas of medicine. The stacking of science in favor of the industries creating it isn't an anomaly, it seems — it's actually the norm!

Here's what Jonathon Porritt, writing for The Guardian (U.K.), wrote back in 2000 about the nature of what he describes as bought-and-paid-for science, and how it's corrupting the integrity of what society sees as substantiated truth:

"People's suspicions today are stronger than they've ever been, and with good reason, given that such a huge percentage of scientists are now paid by private or public sector employers who often have little interest in open scientific debate ... As is now widely recognised, science is socially constructed by all sorts of rules, peer group pressures, personal values and expectations. Even that reassuring notion of 'sound science' is often shaped by prior social commitments framing the nature and boundaries of the issue under consideration."

Sources:

http://www.nytimes.com/2015/09/17/health/antidepressant-paxil-is-unsafe-for-teenagers-new-analysis-says.html

http://www.theguardian.com/science/2015/sep/16/seroxat-study-harmful-effects-young-people

http://blogs.wsj.com/health/2009/03/11/a-new-low-in-drug-research-21-fabricated-studies/

Read more