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Tasty and Healthy Bright Green Drink With No Powdery Aftertaste
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/03/02/celery-juice.aspx
The original Mercola article may not remain on the original site, but I will endeavor to keep it on this site as long as I deem it to be appropriate.
Analysis by Dr. Joseph Mercola March 02, 2024
STORY AT-A-GLANCE
- Celery isn’t just a pretty, green vegetable perfectly formed to hold cheese or peanut butter. Instead, it’s a nutrient-packed piece of produce that you may want to ensure is part of your weekly dietary plan
- Celery is packed with vitamins and phytonutrients that can help lower your blood pressure and aid in gut regularity. It has antidiabetic properties, limits the risk of endothelial cell injury, has cardioprotective effects, and improves learning and memory in animals with beta-amyloid peptide-induced amnesia
- The compound apigenin found in celery enhances brain neurons, promoting stronger and more sophisticated connections in the lab, and offering an alternative treatment for neurodegenerative diseases
- Researchers are also interested in two compounds in celery — apigenin and luteolin — for potential cancer-fighting properties, both as adjuvant chemotherapeutic agents and in cancer prevention by inducing apoptosis and autophagy
- Note that celery has previously made the Dirty Dozen for high pesticide content, but in 2023 dropped to No. 15. Choose organically grown celery and don’t use celery extract or celery seed if you are pregnant or have active kidney inflammation
Celery isn’t just a pretty, green vegetable perfectly formed to hold cheese or peanut butter. Instead, it’s a nutrient-packed piece of produce that you may want to ensure is part of your weekly dietary plan. Forbes Health1 touches on three of the benefits of celery juice, but there are even more, especially when you include celery seeds.
Celery (Apium graveolens) is part of the parsley family (Apiaceae) and is typically added in small amounts to soups and stews or can be found on vegetable trays or in salads. Wild celery is native to the Mediterranean,2 and while we use it as food today, people in ancient Egypt, Rome and China likely used it medicinally and wove the leaves into victory crowns for athletes.
Celery may have gotten its big culinary break in the 1600s in France and Italy when it was used to help extend meals to feed families, and likely made its way to the U.S. in the 1800s where Dutch immigrants grew it first in Michigan. Most people either like it or can take it or leave it, but the flavor isn’t strong enough to develop true detractors.
Celery Juice May Influence Your Blood Pressure and Gut Health
Celery has long been considered a “diet” food, containing roughly 12 calories in every two medium-sized stalks.3 Yet, while it’s also high in fiber and low in sugar, there are several other health benefits to eating celery or drinking the juice. Celery is a rich source of antioxidants, phytosterols, flavones and flavanols and:4
| Calcium | Phosphorus | Potassium |
| Vitamin C | Folate | Beta-carotene |
| Vitamin A | Lutein and zeaxanthin | Vitamin K |
In 2019, the celery juice movement was growing, having picked up a large audience on Instagram, thanks to Anthony Williams, the self-proclaimed “Medical Medium” and self-described originator of the “Global Celery Juice Movement.”
In 2019, The Guardian5 reported that sales had jumped 454% in the U.S. According to Verified Market Reports,6 sales in 2020 were just under $5 million and Future Market Insights7 reports in 2023 the market size was $14.6 million and anticipated to grow to $27 million by 2033.
While the origin of the celery movement is somewhat murky, celery does offer several health benefits and a couple of cautions. Let’s start with the benefits. When celery is consumed in juice form, it may or may not provide digestive and gut health benefits, depending on whether the pulp has been removed. Celery fiber is a good source of nutrition for beneficial bacteria in your gut and helps regulate bowel movements.
If you’re making celery juice at home, consider keeping the fiber in the juice to help aid in regularity and support your gut microbiome.8 Another health benefit attributed to celery juice is the reduction of high blood pressure, which affects 48.1% of all adults in the U.S.9 One of the nutritional components in celery that appears to affect blood pressure are phthalides, which is a phytochemical known to relax the arterial walls and improve blood flow.10
Two papers report the blood pressure-lowering effect of celery, including a case study11 on a 74-year-old man who didn’t respond well to antihypertensive medications but whose pressure dropped from 150/80 to 118/82 after drinking celery juice for six months and receiving chiropractic care for neck pain.
The second 2020 paper12 included 24 participants, which after measuring the data, the writers concluded that “there is a significant effect of celery juice on blood pressure reduction in hypertension patients …”
Apigenin: A Flavonoid That Enhances Neuronal and Arterial Health
Apigenin is a flavone, which is a biologically active class of flavonoids. Parsley is highest in apigenin, having 215.5 mg per 100 grams (roughly 3.5 ounces).13 The vegetable with the next highest amount is celery hearts, with 19.1 mg per 100 grams of celery. A 2019 paper14 explored the potential of flavonoids, including apigenin, and reported key findings in lab, animal, and human studies.
The team noted that there have been a high number of studies that indicated apigenin has several interesting pharmacological and nutraceutical activities, including antioxidant properties and a low intrinsic toxicity compared with other structurally similar flavonoids.15 Interest in apigenin has increased over the years, and with it, studies into the potential benefits it has in the human body.
Apigenin has demonstrated antidiabetic properties which may be attributed to inhibition of alpha-glucosidase activity, increased insulin secretion and the ability to neutralize reactive oxygen species in the cell. Apigenin can also supply moderate amounts of nitric oxide to endothelial cells, which researchers believe reduces arterial and venous dysfunction from hyperglycemia and limits the risk of endothelial cell injury.16
Animal studies have demonstrated a cardioprotective effect in diabetic cardiomyopathy-induced mice and protected against myocardial injury in rats by mitigating myonecrosis, cell death and oxidative stress. Data suggest that the antioxidant, anti-inflammatory, anti-amyloidogenic, neuroprotective and cognitive enhancing properties present an interesting potential in the prevention and treatment of Alzheimer’s disease.17
The writers reported on several animal studies that indicated apigenin improved spatial learning and memory and provided neurovascular protection in an animal model with beta-amyloid peptide-induced amnesia.
Another reason apigenin is significant to health is because it enhances brain neurons. One study18 demonstrated that when it was applied to human stem cells in a petri dish, the stem cells turned into neurons 25 days later. The researchers found that the synapses connecting the neurons were “stronger and more sophisticated,” something that did not happen without apigenin. Stronger neuron synopsis bolsters several aspects of brain function.
The researchers noted that the flavone binds to estrogen receptors, which in turn affects the development, function and plasticity of the nervous system. In the past, estrogen-based therapies have been limited because of the increased risk of tumors and cardiovascular problems, but researchers believed that apigenin may be an alternative for the treatment of neurodegenerative diseases, such as schizophrenia, Alzheimer’s, Parkinson’s and depression.
“We show a new path for new studies with this substance,” points out Stevens Rehen, lead author of the paper. “Moreover, flavonoids are present at high amounts in some foods, and we can speculate that a diet rich in flavonoids may influence the formation of neurons and the way they communicate within the brain.”19
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Seeds and Stalks Are Nutrient-Rich Sources of Phytonutrients
In addition to neuronal and arterial effects, researchers are interested in apigenin for potential cancer-fighting properties, both as an adjuvant chemotherapeutic agent20 and in cancer prevention by inducing apoptosis and autophagy.21 Specifically, preclinical findings22 published in 2012 suggested it has potential in the treatment of progestin-dependent breast disease.
Research23 has also found that apigenin inhibits the growth of pancreatic cancer cells in the lab, which may suggest a potential as an adjuvant treatment in pancreatic cancer, which has a 12% five-year relative survival rate in the U.S.24 A high intake of flavonoids, including apigenin, luteolin and quercetin, are associated with cancer prevention and specifically lung cancer.25
Another compound found in celery — luteolin — is also linked to chemoprotective properties. Researchers wrote that “Luteolin’s anticancer property is associated with the induction of apoptosis, and inhibition of cell proliferation, metastasis and angiogenesis.”26 It also sensitizes cancer cells to chemotherapy and suppresses cell survival.
Celery has been used as a natural remedy for several types of acute and chronic conditions. Many of the biological and chemical properties have a variety of activities. A 2015 paper27 reported that a fully standardized preparation called Celery Seed Extract, using plants sourced from Northern India, was at least as effective as common anti-inflammatory medications aspirin, ibuprofen and Naproxen in suppressing arthritis.
The extract also reduced existing inflammation in an animal model and protected the gastric lining against irritation normally triggered by nonsteroidal anti-inflammatory drugs (NSAIDs). Unlike other dietary supplements, the available data suggested that the Celery Seed Extract was less likely to alter the metabolism of prescription medications and thus may be a potential natural option for use in the treatment of arthritis and other inflammatory diseases.
Take Care When Adding Celery Juice to Your Diet
Celery is a wonderfully refreshing and crunchy snack. While the high fiber may make it difficult to get too much of the whole veggie in your diet, you may be able to drink enough celery juice to trigger one or two health concerns. Celery has been on the Environmental Working Group’s Dirty Dozen, which lists the top 12 fruits and vegetables that are most contaminated with pesticides.
In 2013, celery was No. 2 on the Dirty Dozen list;28 in 2023, it had dropped to No. 15,29 which continues to make the case for purchasing organically grown celery. This is especially important when you are juicing the light green stalks, as you’ll be chugging more celery than you can normally eat, thus increasing your exposure to toxins. Another thing to note is that if you cook it, the technique you use affects the nutritional content.
When boiled or blanched, celery loses more of the antioxidants than when it’s steamed for 10 minutes.30 Consistent consumption of celery seed, juice or extract can increase thyroid hormone output and potentially produce hyperthyroidism, as demonstrated in a case report in 2019.31 In 2018, SFGate also noted:32
“Substances that interfere with the uptake of iodine into the thyroid, called goitrogens, can cause goiter, or enlargement of the thyroid. Celery can act as a goitrogen if eaten in very large quantities, especially if it’s not cooked.”
Celery also contains a compound called psoralens that can increase sensitivity to ultraviolet light when it contacts your skin.33 The area where the celery juice contacts your skin will develop a rash in 12 to 36 hours after exposure to the sun, which can last three to five days but may remain hyperpigmented for months.
Women who are pregnant should avoid celery seeds since they can induce uterine contractions and people with active kidney inflammation should avoid celery seed.34 Finally, it’s important to remember that no one food is a magic bullet. Instead, it’s important to consume a varied and balanced diet of raw, organic food groups to attain optimal health.
- 1, 8 Forbes Health, January 2, 2024
- 2 NPR, June 13, 2016
- 3, 4 USDA Department of Agriculture, Celery, Raw
- 5 The Guardian, February 13, 2019
- 6 Verified Market Reports, Celery Juice Market Overview
- 7 Future Market Insights, Celery Juice Market
- 9 Centers for Disease Control and Prevention, Facts About Hypertension
- 10 Phytotherapy Research, 2019;33(12)
- 11 Journal of Chiropractic Medicine, 2021;20(2)
- 12 Journal of Physics, 2020;1477
- 13 Oregon State University, Flavonoids
- 14 International Journal of Molecular Sciences, 2019; 20(6)
- 15 International Journal of Molecular Sciences, 2019; 20(6) Section 3.1
- 16 International Journal of Molecular Sciences, 2019; 20(6) Section 3.2.1
- 17 International Journal of Molecular Sciences, 2019; 20(6) Section 3.2.2
- 18, 19 EurekAlert! December 10, 2015
- 20 Cell and Bioscience, 2017;7(50)
- 21 Journal of Cancer Prevention, 2016;21(4), Abstract
- 22 Hormones and Cancer, 2012;3(4)
- 23 Molecular Cancer, 2006;5
- 24 Cancer.net, Pancreatic Cancer: Statistics
- 25 International Journal of Molecular Sciences, 2019; 20(6) Section 3.2.4
- 26 Current Cancer Drug Targets, 2008;8(7)
- 27 Progress in Drug Research, 2015; 70
- 28 LocalHarvest. February 28, 2013
- 29 Environmental Working Group, Full List
- 30 Food Science and Technology, 2011;44(1)
- 31 International Journal of Preventive Medicine, 2019;10
- 32, 33 SFGate, December 27, 2018
- 34 Mount Sinai, Celery Seed Precautions
Embrace milk thistle’s anticancer flavonoids
Reproduced from original article:
https://www.naturalhealth365.com/embrace-milk-thistles-anticancer-flavonoids.html
by: January 26, 2024
(NaturalHealth365) Herbal healers have long treasured milk thistle – and its flavonoid compounds – for its ability to clean out the liver and reduce the risk of illnesses such as hepatitis, cirrhosis, and nonalcoholic fatty liver disease (NAFLD). But milk thistle may possess another valuable feather in its cap – recent studies support the ability of silymarin, a milk thistle constituent, to attack cancer in various ways while leaving normal cells unharmed. In fact, new research published in the International Journal Of Biological Macromolecules explores the potential of polyphenolic compounds, including silymarin, to reduce colorectal cancer tumor size in vivo.
Another study credits silymarin with the ability to attack cancer by interfering with a critical pathway the disease needs to spread. As if that weren’t impressive enough, research shows that silymarin from milk thistle can strengthen the therapeutic action of chemotherapy drugs while simultaneously easing their toxic side effects. Not that we “promote” the use of chemotherapy, but – it illustrates milk thistle’s fantastic ability to protect our health.
Silymarin inhibits the spread of stomach cancer cells
In a study conducted at Kongju National University and published in Oncology Reports, researchers found that silymarin significantly decreased the survival and migration of cancer cells – thereby interfering with the ability of the disease to spread to other locations in the body.
Silymarin also caused apoptosis – or programmed “cell suicide”- in stomach cancer cells. The team discovered that silymarin worked by interfering with the MAP-Kinase pathway, a chain of proteins involved in cancer cell growth.
Clearly, this is good news! The scientists noted silymarin’s potential for development as a cancer treatment and called for more study.
Silymarin fights cancer through multiple methods
Why, exactly, are researchers so impressed with silymarin’s therapeutic potential? For one thing, silymarin has powerful antioxidant and anti-inflammatory capabilities, allowing it to scavenge harmful free radicals and limit disease-causing oxidative damage.
In addition, silymarin protects and preserves glutathione, the “master antioxidant” and keystone of the body’s defense system. Silymarin also prevents toxins from binding to cell membrane receptors – thereby helping to protect against the cancer-causing mutation of cells.
Finally, silymarin decreases the production of matrix metalloproteinases (MMPs), enzymes that promote cancer metastasis. In research published in Carcinogenesis, scientists credited silymarin with suppressing the invasiveness of bone cancer by interfering with the production of MMPs.
In a separate study, researchers noted that silymarin prevented the progression of liver cancer, also by inhibiting MMPs.
Clinical and case studies highlight silymarin’s potential against hormone-sensitive cancers
Silymarin shows particular promise in preventing and treating cancers that depend on hormones to grow, such as cancers of the breast and prostate.
The flavonoid has been shown to block migration in breast cancer cells – even those of triple-negative breast cancer, which is particularly invasive. Silymarin also decreases levels of telomerase, which promotes breast cancer cell survival.
In a promising study published in Cancer Research, 160 mg of silymarin a day reduced the size of prostate cancer tumors by up to 64 percent. Silymarin can also help prevent prostate cancer by boosting levels of proteins that destroy potentially pre-cancerous cells and suppressing the production of inflammatory molecules linked to prostate cancer spread.
In one study, a protocol of silymarin with vitamins C and E, along with the cancer-fighting mineral selenium, significantly reduced markers of cancer in prostate cancer patients.
Milk thistle extracts increase the power of conventional cancer drugs while alleviating toxic effects
In addition to its other gifts, silymarin can help diminish the adverse effects of anticancer drugs. In one randomized, placebo-controlled study involving children with acute lymphoblastic leukemia, 160 to 320 mg a day of silymarin for 28 days reduced liver toxicity from chemotherapy.
The flavonoid also helped to restore liver function in breast cancer patients treated with the chemodrug carboplatin. As if that weren’t impressive enough, silymarin also seems to promote and intensify the cancer-fighting properties of other medications and therapies.
In one study, silibinin (a type of silymarin) made brain cancer cells more susceptible to trial cancer treatments. Other studies have demonstrated silymarin’s ability to increase the effectiveness of photodynamic theory on bladder cancer cells.
Non-toxic milk thistle features an excellent safety profile
Milk thistle is available in tablets, capsules, and powders – and can even be sipped as a tea. Holistic healthcare providers may advise 100 mg to 450 mg a day – with about 150 mg advised for general liver support.
Note: It’s best to consult with a doctor who has experience with herbs before trying milk thistle. Don’t attempt to treat cancer or any other medical condition with milk thistle extract unless under the supervision of a medical professional.
Sources for this article include:
How cocoa and dark chocolate bring sweet relief to blood pressure
Reproduced from original article:
https://www.naturalhealth365.com/how-cocoa-and-dark-chocolate-bring-sweet-relief-to-blood-pressure.html
by: July 8, 2023
(NaturalHealth365) Tea, grapes, chocolate, blueberries, apples, and red wine all share a common ingredient: flavanols. These bioactive chemicals have been found to support healthy blood pressure and prevent cardiovascular disease.
In particular, cocoa extract flavanols have shown promising results in improving vascular risk factors in older adults, as highlighted in the short-term trials discussed below.
Cocoa extract supplementation and cardiovascular disease: Insights from a large-scale study
In a comprehensive study spanning from June 2015 to December 2020, researchers set out to explore the potential benefits of cocoa extract supplementation in preventing cardiovascular disease and cancer. The study involved over 21,000 adults in the United States, including many women over 65 and men over 60 who were free from significant cardiovascular disease and cancer. The aim was to uncover the impact of cocoa extract on cardiovascular health.
Participants were randomly assigned either a cocoa extract supplement containing 500 mg of flavanols and 80 mg of epicatechin or a placebo. The results revealed a notable discovery – those who received the cocoa extract supplementation experienced a remarkable 30% decrease in cardiovascular death. This finding underscores the potential impact of cocoa extract in reducing cardiovascular mortality.
While the study yielded promising results regarding cardiovascular death, it also indicated that implementing cocoa extract supplementation did not significantly decrease the overall occurrence of cardiovascular events. The researchers acknowledged the need for further investigation to determine whether cocoa extract supplementation can effectively decrease clinical cardiovascular events.
Can dark chocolate and cocoa work their magic on blood pressure?
A comprehensive meta-analysis and systematic review delved into the effects of consuming dark chocolate and cocoa beverages on blood pressure. This study focused on individuals who had previously been diagnosed with higher-than-normal or normal systolic blood pressure. The aim was to uncover the potential benefits of cocoa consumption over a period of two or more weeks.
The analysis revealed an intriguing discovery – dark chocolate and cocoa consumption had a significant impact on reducing blood pressure. When comparing the effects of chocolate versus cocoa beverages, it was particularly interesting to note that chocolate had a more pronounced effect on lowering resting systolic blood pressure. This means that indulging in a square of dark chocolate might just boost your cardiovascular health.
Furthermore, the study highlighted that the potency of the blood pressure-lowering effect was heightened when the daily amount of flavanols exceeded 900 mg. This emphasizes the importance of considering the amount of these beneficial compounds when seeking the maximum impact on blood pressure reduction.
Creative ways to add cocoa flavanols to your diet
If the thought of consuming sugary treats throughout the day makes you hesitate, don’t worry! You don’t need to rely on sugar-laden concoctions to enjoy the benefits of cocoa flavanols.
Instead, let real foods be your guide to harnessing cocoa flavanols’ power. Incorporate natural sources of cocoa flavanols into your daily routine to support your health. Savor a square of organic dark chocolate, indulge in a cup of unsweetened cocoa, or relish a refreshing glass of pure cocoa-based beverage. These real food choices offer a rich supply of cocoa flavanols, helping to reduce blood pressure and enhance heart health.
So, go ahead and savor the delights of real foods rich in cocoa flavanols. Enjoy the natural goodness and reap the rewards for your health, one delectable bite or sip at a time.
Sources for this article include:
Flavanol Deficiency Contributes to Age-Related Memory Decline
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2023/06/12/flavanol-deficiency-age-related-memory-decline.aspx
The original Mercola article may not remain on the original site, but I will endeavor to keep it on this site as long as I deem it to be appropriate.
Analysis by Dr. Joseph Mercola Fact Checked June 12, 2023
STORY AT-A-GLANCE
- Over 15 years of research study culminated in a 2023 study demonstrating that poor flavanol intake is associated with age-related memory loss and signs of cognitive aging in the hippocampal area of the brain
- Flavanols, the subject of the featured study, are also called flavan-3-ols in reference to a hydroxyl group in the compound or catechins. You may recognize two flavanols that are found in tea, chocolate and berries: epicatechin and gallocatechin
- Kaempferol and quercetin are two important flavonoids that help support a sharp mind. Quercetin helps prevent and/or treat high blood pressure, obesity, metabolic syndrome, NAFLD, gout and mood disorders
- Kaempferol also selectively inhibits cancer growth and has been used for thousands of years to improve memory and cognition. Other strategies to help protect brain health include staying hydrated, exercising, getting quality sleep and reducing or eliminating anticholinergic drugs
A 2023 study1 published in the Proceedings of the National Academy of Sciences (PNAS) demonstrated that participants with poor diet quality and low intake of flavanols experienced improved memory when flavanols were added to their diets. Flavanols are readily available in certain foods, but for the purposes of this study participants took a pill-form supplement.2
The large-scale study was conducted over a three-year period with supplements containing 500 mg of flavanols and 80 mg of epicatechins, an amount normally recommended that adults consume through the foods they eat. While participants with a baseline flavanol deficiency benefited from the supplementation, researchers noted that it had “no effect on people who don’t have a flavanol deficiency.”
There is a range of normal memory and learning in the elderly. You likely know an older adult who is cognitively sharp and rarely forgets anything and others who may forget things occasionally. The National Institute on Aging3 calls mild forgetfulness a normal part of aging.
However, serious forgetfulness and memory problems are an indication there may be something wrong. Poor memory and learning skills make it difficult to live independently, pay your bills and do everyday things like driving a car or using a phone.
In the featured study, researchers were interested in how nutrient deficiencies may impact hippocampal function in memory. The hippocampus is a brain structure important for encoding and retrieving events in episodic, or long-term, memories. Animal models have demonstrated that lesions in this area make it difficult to remember the sequential ordering of scent despite the ability to recognize the odor.4
The nutrient the scientists evaluated was flavanol, which is a type of flavonoid with high antioxidant properties. Flavanols are commonly found in green tea, cinnamon, red wine, grapes, apples and cocoa products.5
Flavanol Deficiency Contributes to Memory Loss in the Elderly
The result of this study brings to mind the old expression that an apple a day may keep the doctor away. It’s the flavanols in apples that were the focus of the study, the first to conclusively establish that a diet low in flavanols is one driver behind age-related memory loss.6
This was the most recent study from the same team that has been researching age-related memory loss for over 15 years. The studies began with animal models and the most recent data was gathered from the COcoa Supplements and Multivitamin Outcomes Study (COSMOS), which involved 21,442 men and women from across America.7
The arm of the COSMOS study designed to evaluate the impact flavanols may have on cognitive aging in the hippocampus is called COSMOS-Web. Data was gathered from 3,562 older adults who were randomly assigned to receive either a daily supplement of flavanol in pill form or a placebo for three years.
At the start of the study, the researchers assessed the participants’ diet and short-term memory using web-based activities at home. These same tests were repeated at the end of years one, two and three. Additionally, roughly one-third of the participants also sent urine samples so researchers could identify biomarkers indicating levels of dietary flavanols. This offered greater accuracy in measuring if flavanols were associated with the participants’ cognitive performance.8
The researchers found what you may have expected — memory scores increased greatest when compared to baseline in the participants who had the lowest level of flavanol intake in their diet. The 16% improvement was measured in year one and was sustained for the following two years. Memory scores for the entire group improved only slightly.
These results suggest that a deficiency in flavanol is one driver of age-related memory loss, but additional flavanols over and above what the body requires does not provide added benefits. Adam M. Brickman, Ph.D., professor of neuropsychology and co-leader of the study commented in a press release:9
“The improvement among study participants with low-flavanol diets was substantial and raises the possibility of using flavanol-rich diets or supplements to improve cognitive function in older adults.”
What Are Flavanols, Flavonols, Flavonoids and Flavones
Although the terms are very similar, the structures of flavanols, flavonols, flavonoids and flavones are different. Flavonoids are a family of polyphenolic compounds in plants. Within that family are six large subclasses of compounds. These include flavanols, flavonols, flavones, isoflavones and anthocyanidins.10
Flavones are a large subgroup of flavonoids and can be found in flowers and fruits such as parsley, red peppers, ginkgo biloba and celery.11 Flavonols have a ketone group and are the building blocks of proanthocyanins. They can be found in abundance in fruits and vegetables. The most studied of these are kaempferol, quercetin and myricetin.
Flavanols, the subject of the featured study, are also called catechins or flavan-3-ols in reference to a hydroxyl group in the compound. You may recognize two flavanols that are found in tea, chocolate and berries — epicatechin and gallocatechin.12
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Flavonoids Are Key to a Sharp Mind
The results of the featured study support the results of a 2021 study13 from the same team published in Scientific Reports. In this shorter 12-week study, researchers engaged 211 healthy adults and investigated the effects of daily administration of 260 mg, 510 mg and 770 mg of cocoa flavanols. The primary outcome was an object recognition task that engaged the hippocampus.
The findings suggested that flavanols “may be associated with memory function of the aging hippocampus and normal cognitive decline.” Another 2023 study14 looked at the association between dietary intake of flavonols with changes in cognition.
The study engaged 961 people between 60 and 100 years in the Rush Memory and Aging Project. This is a prospective cohort of community-dwelling people living in Chicago. The participants were followed for an average of 6.9 years, during which cognitive performance and flavonol intake was assessed.
They found the participants who had higher levels of dietary intake had a slower rate of decline in global cognition and across other cognitive domains. The researchers wrote:
“Results suggest that dietary intakes of total flavonols and several flavonol constituents may be associated with slower decline in global cognition and multiple cognitive abilities with older age.”
The key to this study was that the researchers did not use supplementation, but only looked at whole food intake. Nutritional researchers who spoke with CNN15 about the findings stressed that since whole food was used and contains many other bioactive compounds, we cannot be certain that it was flavanols that warded off dementia.
However, it’s worth noting that the synergistic effect between compounds in whole food is what creates the best benefits. So, the take-home message here is that fruits and vegetables are good for you, especially for your brain.
Take Care to Include Kaempferol and Quercetin
Many people used quercetin supplements for early treatment of COVID-19 once access to hydroxychloroquine was restricted. Both are zinc ionophores, which means they help shuttle zinc into the cell where it has potent antiviral activity. Initially, researchers thought this was the only reason why quercetin worked so well against the virus but later discovered several other beneficial mechanisms that impact COVID.
For those interested in general long-term health, you can get quercetin from a wide variety of fruits and vegetables, including onions and shallots, apples, broccoli, asparagus, tomatoes, strawberries, raspberries, blueberries, red leaf lettuce and green tea.16
The quercetin content in the food is dependent on light exposure, so depending on where the food was harvested, the foods that top the quercetin-rich list will differ. Aside from slowing cognitive decline, quercetin also is helpful in the prevention and/or treatment of:
| High blood pressure and triglycerides17 | Cardiovascular disease18 |
| Obesity and metabolic syndrome19 | Certain types of cancer20 |
| Nonalcoholic fatty liver disease (NAFLD)21 | Gout22 |
| Arthritis23 | Mood disorders24 |
| Aluminum-induced neurodegenerative changes,25 such as those seen in Alzheimer’s, Parkinson’s and amyotrophic lateral sclerosis (ALS) |
Like quercetin, kaempferol selectively inhibits the growth of cancer cells.26 Good sources of this nutrient include kale, spinach and other green leafy vegetables, onions, chives, dale, tarragon, wild leeks, asparagus and berries.27 Kaempferol is also found in ginkgo biloba and is one of the plant’s most important constituents.
Ginkgo is a tree native to China that’s been used in traditional Chinese medicine for thousands of years. Ginkgo’s ability to improve memory and cognition and to prevent or treat dementia has also been studied for decades. In general, Ginkgo is believed to positively affect your body by increasing blood supply, reducing blood viscosity, boosting neurotransmitters and reducing harmful free radicals.28
A word of caution though — the seeds of the Ginkgo tree contain ginkgotoxin (4′-O-methylpyridoxine), an “antivitamin” that may lead to neurological problems in certain people, particularly those who are deficient in certain B vitamins.29
More Strategies to Help Protect Memory and Cognition
In addition to ensuring that you consume a nutrient-dense diet and adequate amounts of the appropriate vitamins and minerals, there are more strategies that you can use to help protect your cognitive health and memory, such as:
• Staying hydrated — In 2013,30 CBS News reported that it was possible up to 75% of Americans were chronically dehydrated. While it may be the simplest way to support your overall health and your cognitive health, it is apparent that many people have difficulty staying hydrated.
The best way to determine if you have had enough to drink is the color of your urine. Aim to urinate every 2 to 3 hours and for urine that is a light straw color.
• Keeping active — Exercise encourages your brain to work, stimulating nerve cells to multiply and strengthening their interconnections. During exercise, nerve cells release neurotrophic factors such as brain derived neurotrophic factor (BDNF), which triggers other chemicals that promote neural health and directly benefit cognitive functioning.
Exercise improves brain structure and function, and research has shown it significantly increases hippocampal volume in older adults with probable mild cognitive impairment.31
• Getting good sleep — Sleep is vital to brain health. Research from Harvard suggests that people are 33% more likely to infer connections between distantly related ideas after sleeping, but few realize that their performance has improved.32 Data have also shown that a midday nap can dramatically boost and restore the brain’s learning capacity.33
You can improve the quality of your sleep by using a sleep mask to eliminate light during the night. In a two-part study, the results of the first part showed participants who wore light-blocking sleep masks had “Superior episodic encoding and an improvement on alertness.”34 Further testing showed the participants perform better on word pair association tests and tests to measure reaction times.
In the second part of the study, those wearing light-blocking sleep masks had an increased ability to learn new information and form memories and had more slow-wave sleep, which may be beneficial for memory.35
• Avoiding anticholinergics — One risk factor that may impair memory development and increase the risk for dementia is a class of drugs known as anticholinergics. These compounds block acetylcholine, which is a neurotransmitter that performs important functions within your brain such as triggering muscle contractions and pain responses and the regulation of your endocrine system and REM sleep cycle.
In your brain, it’s a key player in attention, concentration,36 memory formation and consolidation,37 which is precisely why these drugs can cause symptoms identical to dementia. Anticholinergic drugs are widely prescribed for depression, motion sickness, insomnia, allergies and dizziness.
You’ll find a long list of these medications on TheSeniorList.com,38 some of which you may recognize such as diphenhydramine (Benadryl), Tylenol PM, pseudoephedrine and Xanax.
- 1 PNAS, 2023; 120(3)
- 2, 8, 9 Columbia University Irving Medical Center, May 29, 2023
- 3 National Institute on Aging, Memory, Forgetfulness and Aging
- 4 Natural Neuroscience, 2002; 5(5)
- 5 Cleveland Clinic, May 1, 2023 flavanols
- 6 Neuroscience News, May 29, 2023
- 7 COSMOS Trial, top para
- 10 Oregon State University, Flavonoids, Summary bullet 1
- 11 Journal of Nutritional Science, 2016;5:e47 Sections: Flavones, Flavonols, Flavanols
- 12 Iranian Journal of Basic Medical Science, 2020;23(2) 6
- 13 Scientific Reports, 2021; 11(3837)
- 14 Neurology, 2023; 100(7)
- 15 CNN, November 28, 2022
- 16, 27 Nutrients, 2019;11(10)
- 17 Nutrition Reviews, 2020;78(8)
- 18 European Journal of Medical Chemistry, 2018;155
- 19 Frontiers in Nutrition, 2022; 9
- 20 Scientific Reports, 2016;6(24049)
- 21 Phytotherapy Research, 2019;33(12)
- 22 British Journal of Nutrition, 2016;115(5)
- 23 Journal of the American College of Nutrition, 2017;36(1)
- 24 Nutrients, 2021;13(4)
- 25 Neuroscience, 2016;324
- 26 Molecules, 2019; 24(12)
- 28 Cochrane Database of Systematic Reviews, 2009 (1)
- 29 Journal of Epilepsy Research, 2015;5(2)
- 30 CBS News, July 2, 2013
- 31 British Journal of Sports Medicine, 2015; 49(4)
- 32 New York Times, September 27, 2008
- 33 Eurekalert!, February 21, 2010
- 34 Sleep, 2023;46(3) Abstract
- 35 Science Alert, March 1, 2023
- 36 Science Daily, December 27, 2018
- 37 Current Opinions in Neurobiology, 2006;16(6)
- 38 TheSeniorList.com, February 28, 2023
LOWER high blood pressure by drinking THIS popular beverage
Reproduced from original article:
www.naturalhealth365.com/high-blood-pressure-3865.html
by: Sara Middleton, staff writer | June 12, 2021
(NaturalHealth365) According to the U.S. Centers for Disease Control and Prevention (CDC), about 45 percent of Americans have high blood pressure (hypertension) or are taking a high blood pressure medication. Like other medications, antihypertensive drugs are no stranger to side effects; commonly reported ones include dizziness, diarrhea, and lightheadedness.
While you shouldn’t stop taking any medications without your doctor’s consent, switching out your morning cup of coffee for a mug of black tea or green tea may help you get better control of your blood pressure.
New study sheds light on why drinking green tea and black tea may help manage high blood pressure and improve heart health
It’s not unheard of in the medical and scientific community to hear that sipping on some green or black tea could improve one’s cardiovascular function. According to the American Heart Association (AHA), green and black tea contain antioxidants called polyphenols which are shown to support heart health and lower blood pressure. The AHA also notes tea preserves “good” HDL cholesterol while reducing “lousy” LDL cholesterol, as well as lowering blood sugar levels, all of which are important for heart health.
But regarding tea’s anti-hypertensive effects specifically, how does the second most consumed beverage in the world have such a powerful effect?
The new study in question, based out of the University of California, seeks to clarify this mystery. Publishing their results in the latest volume of Cellular Physiology and Biochemistry, the study’s authors performed lab tests to conclude that two flavonoids in green and black tea – called epicatechin gallate and epigallocatechin-3-gallate – activate an ion channel found within blood vessel walls. By activating this ion channel, potassium ions can leave cells, which ends up relaxing blood vessels.
In simplistic terms, the more relaxed blood vessels are, the lower the blood pressure.
A limitation of this study is that it was performed in a laboratory setting and was not a randomized controlled trial involving humans. Just because something can be produced in a lab doesn’t necessarily mean the results will translate to meaningful benefits on human lives. However, the study does add helpful context to the decades of prior research revealing a link between tea drinking and improved blood pressure.
Brew the perfect cup: Here’s how to select and prepare a great cup of green or black tea
Green and black tea come from the same plant but are processed differently (black tea leaves are rolled and exposed to air to trigger oxidation, whereas oxidation is prevented in green tea leaves). For the highest quality, look for organic tea leaves. If you’re not using loose-leaf teas, look for a product made with plastic-free tea bags.
For black tea, steep your leaves in boiling water for about 3 to 5 minutes. Green tea should be done steeping after 3 minutes, too. Don’t over-steep, as this can cause your tea to taste bitter.
Toss your teabags when done, or save for DIY hacks like a refreshing eye mask; many find that placing cool teabags on their eyes for a few minutes temporarily reduces the appearance of puffiness and dark circles, likely thanks to the tea’s caffeine content.
And on that note:
Even though black tea and green tea contain less caffeine than a regular cup of coffee, these teas still contain around 30 to 50 mg in every serving. If you’re sensitive to caffeine, avoid consuming these teas later in the day to avoid sleep issues.
Sources for this article include:
CDC.gov
AHAjournals.org
Rxlist.com
MayoClinic.org
ScienceDaily.com
NIH.gov
Heart.org
Cellphysiolbiochem.com
Arctic herb linked to IMPROVED quality of life, especially for people feeling emotionally upset
Reproduced from original article:
www.naturalhealth365.com/arctic-herb-quality-of-life-3847.html
by: Karen Sanders, staff writer | May 27, 2021
(NaturalHealth365) For centuries, natural practitioners have relied on Rhodiola rosea to stop depression, treat age-related cognitive decline, promote overall wellbeing and boost physical performance. Now, emerging data links this ancient herb with the ability to prolong life.
Rhodiola also called golden root or arctic root grows in the mountainous areas of Asia and Europe. The medicinal use of rhodiola root, which has a characteristic fragrance of roses, has been documented as early as the first century A.D. In fact, rhodiola has been traditionally used in Russian folk medicine to treat stress, hysteria, and headaches; in the ancient Indian healing system known as Ayurveda, rhodiola is treasured as a rasayana, or “royal” herb capable of extending life.
Multifaceted herbal solution reduces stress-related fatigue
Like ginseng, another adaptogenic herb, rhodiola boosts the immune system, combats depression and fatigue, and helps the body deal with stress. Animal and test-tube studies have supported the power of rhodiola, as an antioxidant, to decrease the creation of free radicals – which helps to prevent serious health conditions like, cancer and heart disease.
Rhodiola’s therapeutic powers – which have been known to natural healers for close to two thousand years — are currently impressing conventional Western-trained scientists. Even the anti-natural healing advocates at Memorial Sloan-Kettering Cancer Center credit rhodiola with neuroprotective, antidepressant, and antioxidant effects, and confirms that the herb can improve physical and mental performance while reducing stress-related fatigue.
Interestingly, the effects of this useful herb can vary by the amount you take. While low amounts appear to stimulate mental clarity and promote vitality – by improving blood flow to the brain and stimulating the serotonin, norepinephrine, and dopamine systems – higher amounts have a mildly sedating effect.
Recent studies confirm rhodiola has potent life-extending properties
In a study published in 2013 in the medical journal PLOS One, researchers found that rhodiola increased the lifespan of Drosophilia fruit flies by a dramatic 24 percent. Drosophila fruit flies are a common subject of laboratory study, due to both their abbreviated life spans and the number of genes they share in common with humans. Although this result may seem at first glance to have little relevance to human longevity, knowing how rhodiola helps prolong life can help scientists glean valuable insight into ways in which the herb can help treat and prevent age-related health issues and degenerative diseases.
Making the study results even more significant is the fact that rhodiola produced its results by an unusual mechanism that was unrelated to dietary restriction, the usual method of increasing life span in studies.
Dietary restriction prolongs life — up until the point that diet is so severely restricted that malnutrition becomes an issue. Contrary to all expectations, rhodiola prolonged life even when the severely decreased nutrients should have shortened it, and even helped extend the lives of flies that were already elderly. These promising results led researchers to conclude that rhodiola is a viable candidate to treat aging and age-related disease in humans.
Like so many other life-prolonging herbs, rhodiola is rich in antioxidants.
In addition to rhodiola’s primary active constituents – phytochemicals known as rosavin, rosarin, and salidroside – the roots are also packed with flavonoids, catechins, and proanthocyanidins – the same healthful plant pigments found in acknowledged ‘superfoods’ such as blueberries and cherries. Beta-sitosterol, a natural anti-inflammatory substance, is found in rhodiola as well, as well as beneficial gallic acid, which is also a constituent of life-prolonging green tea.
How effective is rhodiola in helping people with depression?
In a double-blind, randomized 6-week study published in 2007 in Nordic Journal of Psychiatry, patients with mild to moderate depression who were given rhodiola experienced a substantial reduction in symptoms of depression and insomnia, as assessed on day 42 with the use of the Hamilton Depression Scale and the Beck Depression Inventory.
Patients who received a placebo rather than rhodiola reported no improvement whatsoever. Plus, no serious side effects were reported in the rhodiola group.
How much rhodiola should I take?
Rhodiola, standardized to contain 3 percent rosavin and 1 to 2 percent salidroside, is available in capsule and tablet form at health food stores and online. The usual amount is 200 to 600 milligrams per day.
Rhodiola is generally considered safe, but you shouldn’t use it to treat depression – or any other condition – unless under the guidance of a qualified medical professional – well trained in herbalism. It can interact with prescription drugs and other supplements; so consult your doctor before taking rhodiola – especially if you also take psychotropic medications or have diabetes or a thyroid condition.
This sweet-smelling, rose-scented arctic root – which is currently being studied for possible applications in treating Alzheimer’s disease and cancer – may hold a sweet promise indeed: the potential for extending human life.
Sources for this article:
NIH.gov
NIH.gov
MSKCC.org
MentalHealthAmerica.net
PLOS.org
Quercetin: What It Is and Why You Need It
© May 25th 2021 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC.
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Posted on: Wednesday, May 19th 2021 at 4:15 pm
Written By: GreenMedInfo Research Group
This article is copyrighted by GreenMedInfo LLC, 2021
Find out more about quercetin and how this potent antioxidant flavonoid offers significant therapeutic benefits against a wide range of conditions, from diabetes to DNA damage
Flavonoids are one of nature’s many therapeutic gifts. Widely found in fruits and vegetables, these phenolic substances have antioxidant properties that protect cells from free radical damage.[i] One of the most well-known and studied flavonoids is quercetin, a flavonol mostly found in onions, berries, citrus fruits, broccoli and grapes.
A potent antioxidant, quercetin boasts of anti-inflammatory, anti-hypertensive, antiobesity and anti-atherosclerotic actions. Since free radicals figure into the development of diseases, quercetin holds promise for benefitting conditions such as high blood pressure, vascular disorders and metabolic syndrome.[ii] Here is compelling evidence of the health benefits of quercetin.
Potential Anti-Diabetes Aid
The development of Type 2 diabetes has been linked to oxidant stress caused by an unhealthy diet.[iii] Toona sinensis leaves, which are rich in quercetin, may reduce the risk of diabetes by reducing oxidative stress in the liver.
A topical compound containing substances such as quercetin, ascorbyl palmitate and vitamin D3 was formulated to reduce the oxidative stress contributing to peripheral diabetic neuropathy.[iv] A preliminary study in 2005 showed that the compound may safely relieve the symptoms of diabetic neuropathy and enhance quality of life.
Quercetin displayed protective effects in the kidneys and liver of obese animal models with Type 2 diabetes.[v] Together with quinic acid, quercetin also helped ameliorate hyperglycemia, hyperlipidemia and insulin resistance in diabetic rats.[vi]
Protection From DNA Damage
A 2011 study investigated the potential protective effects of quercetin against DNA damage and oxidative stress induced by methylmercury in animal subjects.[vii] For over 45 days, animal models were orally treated with methylmercury and the flavonoid with doses reflecting human exposure. The team then measured DNA damage in liver cells called hepatocytes and peripheral leukocytes (white blood cells).
The results revealed that methylmercury reduced the concentration of glutathione in the body by 17% and caused DNA damage to liver and blood cells. With quercetin, no such effects manifested. “In summary, our results indicate that consumption of quercetin-rich foods may protect mercury-exposed humans against the adverse health effects of the metal,” the researchers wrote.[viii]
What makes this benefit particularly crucial is that the prevention of DNA damage is involved in preventing cancer via dietary compounds. An aqueous horseradish extract and its main flavonoids kaempferol and quercetin, for instance, demonstrated potential for DNA damage protection likely by acting as antimutagens.[ix]
Chemopreventive Properties
Epidemiological studies vouch for the protective effects of phytochemicals against cancer risk. As a ubiquitous flavonoid, quercetin is an ideal candidate to fight cancer due to its antioxidant and antiproliferative actions.[x]
It is known to modulate a plethora of molecules for multitargeted cancer prevention and therapy. Here are examples of quercetin’s chemopreventive abilities:
- Incorporated in liposomes along with resveratrol, quercetin may be valuable in treating inflammation or oxidative stress associated with precancerous or cancerous skin lesions.[xi]
- Quercetin exhibited a preventive effect on liver cancer in animal models.[xii] Hepatocellular carcinoma, the most common form of liver cancer, is on the rise in many countries, with an estimated 905,677 new cases globally in 2020.[xiii]
- Quercetin inhibited tumor growth and enhanced the sensitivity to thermotherapy, indicating a potential treatment option for hepatocellular carcinoma.[xiv]
- The combination of quercetin and ionizing radiation might be a promising therapy for colon cancer treatment through targeting colon cancer stem-like cells and inhibiting the Notch-1 signaling.[xv]
- Quercetin suppressed the metastatic ability of lung cancer, with potential therapeutic applications for metastatic non-small cell lung cancer in particular.[xvi]
Prevention and Treatment of Various Infections
Quercetin may protect against the antibiotic-resistant Streptococcus pneumoniae infection mainly through inhibiting pneumolysin, a pore-forming cytotoxin and a major determinant of virulence.[xvii] Separate findings previously highlighted quercetin’s therapeutic potential in treating sepsis as well.[xviii]
The flavonoid derivative quercetin-3β-O-D-glucoside (Q3G) also showed promising antiviral activity against two distinct species of Ebola, outbreaks of which occur frequently in African countries.[xix]
Hyaluronic acid, chondroitin sulfate, curcumin and quercetin taken together were also effective in preventing recurrent urinary tract infections in postmenopausal women.[xx]
Read more about scientific proof of the therapeutic value and significance of quercetin across numerous health issues and conditions in the nearly 600 abstracts with quercetin research found on the GreenMedInfo.com database.
References
[i] David A et al “Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid” Pharmacogn Rev. 2016 Jul-Dec; 10(20): 84-89.
[ii] David A et al “Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid” Pharmacogn Rev. 2016 Jul-Dec; 10(20): 84-89.
[iii] Zhang Y et al “Quercetin Isolated from Toona sinensis Leaves Attenuates Hyperglycemia and Protects Hepatocytes in High-Carbohydrate/High-Fat Diet and Alloxan Induced Experimental Diabetic Mice” J Diabetes Res. 2016 ;2016:8492780. Epub 2016 Nov 15.
[iv] Valensi P et al “A multicenter, double-blind, safety study of QR-333 for the treatment of symptomatic diabetic peripheral neuropathy. A preliminary report” J Diabetes Complications. 2005 Sep-Oct;19(5):247-53.
[v] Lai L et al “Protective effects of quercetin and crocin in the kidneys and liver of obese Sprague-Dawley rats with Type 2 diabetes: Effects of quercetin and crocin on T2DM rats” Hum Exp Toxicol. 2020 Oct 6:960327120954521.
[vi] Arya A et al “Synergistic effect of quercetin and quinic acid by alleviating structural degeneration in the liver, kidney and pancreas tissues of STZ-induced diabetic rats: a mechanistic study” Food Chem Toxicol. 2014 Sep ;71:183-96. Epub 2014 Jun 19.
[vii] Barcelos G et al “Protective properties of quercetin against DNA damage and oxidative stress induced by methylmercury in rats” Arch Toxicol. 2011 Feb 1. Epub 2011 Feb 1.
[viii] Barcelos G et al “Protective properties of quercetin against DNA damage and oxidative stress induced by methylmercury in rats” Arch Toxicol. 2011 Feb 1. Epub 2011 Feb 1.
[ix] Molecules. 2014 ;19(3):3160-72. Epub 2014 Mar 14. PMID: 24637991 www.greenmedinfo.com/article/aqueous-horseradish-extract-and-its-main-flavonoids-kaempferol-and-quercetin-h
[x] Priyadarsini R et al “The flavonoid quercetin modulates the hallmark capabilities of hamster buccal pouch tumors” Nutr Cancer. 2011 Feb 2:1. Epub 2011 Feb 2.
[xi] Caddeo C et al “Effect of quercetin and resveratrol co-incorporated in liposomes against inflammatory/oxidative response associated with skin cancer” Int J Pharm. 2016 Nov 20 ;513(1-2):153-163. Epub 2016 Aug 5.
[xii] Seufi A et al “Preventive effect of the flavonoid, quercetin, on hepatic cancer in rats via oxidant/antioxidant activity: molecular and histological evidences” J Exp Clin Cancer Res. 2009 ;28:80. Epub 2009 Jun 11.
[xiii] Medscape January 31, 2021 https://www.medscape.com/answers/197319-39196/what-is-the-global-incidence-of-hepatocellular-carcinoma-hcc-worldwide
[xiv] Dai W et al “Quercetin induces apoptosis and enhances 5-FU therapeutic efficacy in hepatocellular carcinoma” Tumour Biol. 2015 Dec 1. Epub 2015 Dec 1.
[xv] Li Y et al “Quercetin pretreatment enhances the radiosensitivity of colon cancer cells by targeting Notch-1 pathway” Biochem Biophys Res Commun. 2020 Jan 18. Epub 2020 Jan 18.
[xvi] Chang J et al “Quercetin suppresses the metastatic ability of lung cancer through inhibiting Snail-dependent Akt activation and Snail-independent ADAM9 expression pathways” Biochim Biophys Acta. 2017 10 ;1864(10):1746-1758. Epub 2017 Jun 23.
[xvii] Lv Q et al “Quercetin, a pneumolysin inhibitor, protects mice against Streptococcus pneumoniae infection” Microb Pathog. 2020 Mar ;140:103934. Epub 2019 Dec 17.
[xviii] Cui W et al “Quercetin Exerted Protective Effects in a Rat Model of Sepsis via Inhibition of Reactive Oxygen Species (ROS) and Downregulation of High Mobility Group Box 1 (HMGB1) Protein Expression” Med Sci Monit. 2019 Aug 4 ;25:5795-5800. Epub 2019 Aug 4.
[xix] Qiu X et al “Prophylactic efficacy of Quercetin-3-β-O-D-glucoside against Ebola virus infection” Antimicrob Agents Chemother. 2016 Jun 13. Epub 2016 Jun 13.
[xx] Torella M et al “Efficacy of an orally administered combination of hyaluronic acid, chondroitin sulfate, curcumin and quercetin for the prevention of recurrent urinary tract infections in postmenopausal women” Eur J Obstet Gynecol Reprod Biol. 2016 Dec ;207:125-128. Epub 2016 Nov 1.
Seasonal Allergies? These 6 Foods May Help
© May 21st 2021 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC.
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Posted on: Tuesday, May 18th 2021 at 4:30 pm
Written By: GreenMedInfo Research Group
This article is copyrighted by GreenMedInfo LLC, 2021
When seasonal allergies flare, do you reach for antihistamine drugs that can leave you edgy and dehydrated? If you’d like to explore natural options for your runny nose, sneezing, itchy eyes, and post-nasal drip, these six foods, all rich in nutrients called flavonoids, may help you combat hay fever
The first signs of spring are unmistakable for the allergy-prone: red, watery eyes, congestion, a pervasive tickle in your throat and, of course, fatigue; how do you sleep when you can’t breathe freely?
While some people reach for over-the-counter medication at the first sign of allergies, side effects like drowsiness, blurred vision, dizziness, nausea and vomiting may be giving you pause. These top six anti-allergy foods are nature’s way of helping you breathe easy and enjoy the fruits of spring.
It’s All About the Flavonoids
The prevalence of allergic diseases has increased worldwide in the last 20 years. The standard American diet (SAD) is a causal factor that is scientifically linked to this increase as well as to worsened symptoms for allergy sufferers.[i]
As natural health enthusiasts know, increasing the amount of fruits and vegetables in your diet can provide an array of health benefits, including boosting immunity to illness and disease. Flavonoids are phytonutrients found in plant foods that are one of the key components identified by science as driving this boost in resilience.
A 2007 study reported that flavonoids, ubiquitously present in fruits, vegetables and teas, inhibit histamine release and suppress the body’s allergic response.[ii] Top anti-allergy foods contain copious quantities of flavonoids to help you manage allergy symptoms without the draining effects of medication.
1. Onions (Quercetin)
You may not know what quercetin is, but you’re already acquainted if onions are a part of your diet. A natural plant pigment, quercetin is a flavonoid found in fruits like apples and berries, in vegetables like broccoli, and in herbs like tea and St. John’s wort.
Onions and shallots are considered the most important source of quercetin in many countries since they are available year-round. Quercetin is known for stimulating the immune system through antioxidant and anti-allergic properties characterized by antiviral activity and antihistamine effects.[iii]
Quercetin’s allergy-busting superpowers are so pronounced, quercetin extract is the main ingredient of many anti-allergy drugs and supplements.[iv] When your seasonal allergies start flaring, try adding sulfur-rich onions liberally to your diet. The highest concentration of quercetin is found in the outer rings where it provides UV-protection for the bulb.[v]
If you balk at the thought of eating onions, quercetin is available as a dietary supplement to aid during times of hay fever and high pollen count.
2. Turmeric (Curcumin)
Curcumin, one of the active flavonoids in the spice turmeric, is a super-supplement with a long history of use for health concerns that cause inflammation, such as seasonal allergies. Curcumin’s antioxidant and anti-inflammatory properties have been clinically validated to support the body when the discomforts of hay fever start to flare.
Curcumin’s anti-allergy effects have been researched for decades, including a 2015 study examining the impact of curcumin supplementation on inflammatory markers detected in the body during an allergic reaction, including histamines and cytokines.[vi]
Researchers found that curcumin improved symptoms of allergic rhinitis, inhibited the changes in nasal mucosa associated with allergic reactions and decreased serum levels of histamines in mice. Curcumin also significantly suppressed the production of inflammatory cytokines in the blood.[vii]
3. Bee Pollen (Propolis)
Bee pollen is an ancient aid for human health, helpful for issues like fever reduction and wound healing, and as a topical medicament due to its antiseptic and disinfectant properties.[viii] An enzyme-rich mix of flower pollens, honey, wax and bee secretions, bee pollen granules contain essential vitamins and amino acids and are a potent source of plant flavonoids.[ix]
Bee propolis is related to, but not the same as, bee pollen. A resinous substance made by bees as they gather exudate from trees, propolis is a popular health supplement worldwide. Waxy in nature, bees use propolis to construct their hives, and this miraculous substance has been studied as a human health aid for conditions including upper respiratory infections, colds, flus and seasonal allergies.[x]
In a study published in the Journal of Medicinal Food, researchers explored the efficacy of honeybee-collected pollen on allergic reactions in the bloodstream. Daily oral administration of bee pollen to mice significantly reduced cellular-level activation of specific blood antigens found during an allergic reaction.[xi]
Propolis and bee pollen extracts are available for seasonal or year-round consumption. With more bioactive components, extracts may be the fastest route to quick allergy relief.[xii]
4. Kiwi (Vitamin C)
Kiwifruits, commonly referred to as kiwis in the U.S., are a premier source of vitamin C,[xiii] a key nutrient in diet-based illness-prevention strategies. Adequate vitamin C in your diet helps stave off disease and may boost your resistance to seasonal allergies.
A 2013 study explored the association of antioxidants with allergic rhinitis (AR) in children.[xiv] Allergic rhinitis refers to a group of symptoms affecting the nose and nasal passages and may include common allergic responses to dust, pollen, or pet dander.
Noting the increase in allergic diseases in recent decades, researchers tested the potential link between intake of vitamins A, C and E on allergy symptoms. Children with AR were placed into four groups, one each receiving supplementation of vitamin C, A or E, and one control group.
The group receiving supplemental vitamin C had fewer AR symptoms,[xv] suggesting that a boost of vitamin C, in the form of a little green kiwi, is just what the sinus doctor ordered.
5. Broccoli Sprouts
Sprouted broccoli seeds are a rich source of the sulfur-based nutrient sulforaphane, which may help attenuate allergic rhinitis by reducing inflammation in the nasal passages.[xvi] A potent anti-inflammatory, sulforaphane also works to detoxify your body by neutralizing free radicals,[xvii] actions that may help reduce symptoms of allergy flare-ups.
Airborne pollutants cause oxidative stress that can contribute to the incidence of allergy and asthma, problems often exacerbated during hay fever season. A 2014 study demonstrated that treatment with broccoli sprout extract, containing high concentrations of sulforaphane, suppressed the nasal inflammatory response in human subjects exposed to levels of diesel exhaust particles equivalent to driving on a Los Angeles freeway during evening rush hour traffic.[xviii]
Results showed that the average nasal white blood cell count increased by 66% over the period of initial screening and increased by a whopping 85% over control group levels 24 hours after initial exposure to the diesel toxins.[xix]
6. Kimchi
Studies on probiotics have demonstrated their effectiveness at reducing allergy symptoms. One symptom that may accompany an allergic attack is wheezing — labored breathing when congestion is present in the lungs, creating a whistle-like sound.
A 2010 study explored the use of probiotics to suppress allergic responses in the airways and found that when it comes to medicine, food truly is the best form around.
The study compared the effectiveness of probiotics obtained from heat-killed lactobacilli strains, like those often found in commercial probiotic supplements, and lactobacillus sakei bacteria isolated from kimchi, a spicy fermented vegetable dish. Results showed that eating kimchi was more effective at suppressing a hyper-allergic response in the airways than heat-killed lactic acid bacteria.[xx]
Eating fermented vegetables like kimchi introduces live strains of healthy bacteria into your gut, allowing breakdown in the digestive tract and facilitating enculturation of these heat-sensitive bacteria.
Prepared kimchi is widely available in Asian markets, but it’s easy to make your own. Mix roughly chopped cabbage, ginger, onions, garlic and red chilis with brine and store in airtight jars. While fresh vegetables may only be viable for a matter of days, fermenting vegetables in brine can increase shelf-life to several months.
References
[i] Kawai M, Hirano T, Higa S, Arimitsu J, Maruta M, Kuwahara Y, Ohkawara T, Hagihara K, Yamadori T, Shima Y, Ogata A, Kawase I, Tanaka T. Flavonoids and related compounds as anti-allergic substances. Allergol Int. 2007 Jun;56(2):113-23. doi: 10.2332/allergolint.R-06-135. Epub 2007 Mar 1. PMID: 17384531
[ii] Kawai M, Hirano T, Higa S, Arimitsu J, Maruta M, Kuwahara Y, Ohkawara T, Hagihara K, Yamadori T, Shima Y, Ogata A, Kawase I, Tanaka T. Flavonoids and related compounds as anti-allergic substances. Allergol Int. 2007 Jun;56(2):113-23. doi: 10.2332/allergolint.R-06-135. Epub 2007 Mar 1. PMID: 17384531
[iii] Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016;21(5):623. Published 2016 May 12. doi: 10.3390/molecules21050623
[iv] Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016;21(5):623. Published 2016 May 12. doi: 10.3390/molecules21050623
[v] Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016;21(5):623. Published 2016 May 12. doi: 10.3390/molecules21050623
[vi] Ning Zhang, Hong Li, Jihui Jia, Mingqiang He. Anti-inflammatory effect of curcumin on mast cell-mediated allergic responses in ovalbumin-induced allergic rhinitis mouse. Cell Immunol. 2015 Nov-Dec;298(1-2):88-95. Epub 2015 Sep 28. PMID: 26507910
[vii] Ning Zhang, Hong Li, Jihui Jia, Mingqiang He. Anti-inflammatory effect of curcumin on mast cell-mediated allergic responses in ovalbumin-induced allergic rhinitis mouse. Cell Immunol. 2015 Nov-Dec;298(1-2):88-95. Epub 2015 Sep 28. PMID: 26507910
[viii] Wagh VD. Propolis: a wonder bees product and its pharmacological potentials. Adv Pharmacol Sci. 2013;2013:308249. doi: 10.1155/2013/308249
[ix] Joanna Kocot, Małgorzata Kiełczykowska, Dorota Luchowska-Kocot, Jacek Kurzepa, Irena Musik, “Antioxidant Potential of Propolis, Bee Pollen, and Royal Jelly: Possible Medical Application”, Oxidative Medicine and Cellular Longevity, vol. 2018, Article ID 7074209, 29 pages, 2018. https://doi.org/10.1155/2018/7074209
[x] Wagh VD. Propolis: a wonder bees product and its pharmacological potentials. Adv Pharmacol Sci. 2013;2013:308249. doi: 10.1155/2013/308249
[xi] Ishikawa Y, Tokura T, Nakano N, Hara M, Niyonsaba F, Ushio H, Yamamoto Y, Tadokoro T, Okumura K, Ogawa H. Inhibitory effect of honeybee-collected pollen on mast cell degranulation in vivo and in vitro. J Med Food. 2008 Mar;11(1):14-20. doi: 10.1089/jmf.2006.163. PMID: 18361733
[xii] Joanna Kocot, Małgorzata Kiełczykowska, Dorota Luchowska-Kocot, Jacek Kurzepa, Irena Musik, “Antioxidant Potential of Propolis, Bee Pollen, and Royal Jelly: Possible Medical Application”, Oxidative Medicine and Cellular Longevity, vol. 2018, Article ID 7074209, 29 pages, 2018. https://doi.org/10.1155/2018/7074209
[xiii] Vissers MC, Carr AC, Pullar JM, Bozonet SM. The bioavailability of vitamin C from kiwifruit. Adv Food Nutr Res. 2013;68:125-47. doi: 10.1016/B978-0-12-394294-4.00007-9. PMID: 23394985.
[xiv] Seo JH, Kwon SO, Lee SY, et al. Association of antioxidants with allergic rhinitis in children from seoul. Allergy Asthma Immunol Res. 2013;5(2):81-87. doi: 10.4168/aair.2013.5.2.81
[xv] Seo JH, Kwon SO, Lee SY, et al. Association of antioxidants with allergic rhinitis in children from seoul. Allergy Asthma Immunol Res. 2013;5(2):81-87. doi: 10.4168/aair.2013.5.2.81
[xvi] David Heber, Zhaoping Li, Maria Garcia-Lloret, Angela M Wong, Tsz Ying Amy Lee, Gail Thames, Michael Krak, Yanjun Zhang, Andre Nel. Sulforaphane-rich broccoli sprout extract attenuates nasal allergic response to diesel exhaust particles. Food Funct. 2014 Jan ;5(1):35-41. PMID: 24287881
[xvii] Egner PA et al, “Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in china.” Cancer Prev Res (Phila). 2014 Aug;7(8):813-23. https://www.ncbi.nlm.nih.gov/pubmed/24913818
[xviii] David Heber, Zhaoping Li, Maria Garcia-Lloret, Angela M Wong, Tsz Ying Amy Lee, Gail Thames, Michael Krak, Yanjun Zhang, Andre Nel. Sulforaphane-rich broccoli sprout extract attenuates nasal allergic response to diesel exhaust particles. Food Funct. 2014 Jan ;5(1):35-41. PMID: 24287881
[xix] David Heber, Zhaoping Li, Maria Garcia-Lloret, Angela M Wong, Tsz Ying Amy Lee, Gail Thames, Michael Krak, Yanjun Zhang, Andre Nel. Sulforaphane-rich broccoli sprout extract attenuates nasal allergic response to diesel exhaust particles. Food Funct. 2014 Jan ;5(1):35-41. PMID: 24287881
[xx] Hye-Jin Hong, Eugene Kim, Daeho Cho, Tae Sung Kim. Differential suppression of heat-killed lactobacilli isolated from kimchi, a Korean traditional food, on airway hyper-responsiveness in mice. J Clin Immunol. 2010 May;30(3):449-58. Epub 2010 Mar 5. PMID: 20204477
Five Reasons to Eat More Onions
© April 25th 2021 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC.
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Posted on: Wednesday, April 7th 2021 at 4:30 pm
Written By: GreenMedInfo Research Group
This article is copyrighted by GreenMedInfo LLC, 2021
Onions are an antioxidant, anti-inflammatory, anticancer and pro-heart powerhouse that come in various colors and types. Here are five of the vegetable’s important contributions to health
Vegetables are a crucial source of health and nutrition. There are, however, a few standout veggies, and onions — a staple in many American kitchens and cuisines worldwide — have offered some of the most outstanding benefits for many generations.
The type of onion may clue you in on its specific benefits. Red onions are known to be particularly rich in quercetin, a plant pigment or flavonoid present in many fruits, vegetables and grains. Found in a great variety of foods as well as beverages like tea and wine, flavonoids have antioxidant, anti-inflammatory and anti-carcinogenic properties, along with an ability to modulate cellular enzyme function.[i]
Other varieties such as green, brown and white boast their own sets of health benefits. Green onions, also commonly known as scallions, are traditionally used to treat colds, flu, abdominal pain, headache and heart disease.[ii] Let’s have a look at five impressive health benefits of onions.
1. Support Heart Health
Onions contain antioxidants that may support healthy cholesterol levels as well as help manage blood pressure, both of which may lower the risk of heart disease.
A study involving 70 overweight individuals with high blood pressure found that quercetin-rich onion extract, 162 milligrams (mg) per day in particular, notably pushed down systolic blood pressure by 3 to 6 mmHg versus a placebo.[iii]
Another study conducted in 54 patients with polycystic ovarian syndrome (PCOS) concluded that eating about 40 to 50 grams (g) per day of raw red onions (if overweight) and 50 to 60 g a day (if obese) for an eight-week period slashed total and LDL cholesterol, compared to a control group, which ate smaller amounts of onions.[iv]
2. Fight Oxidative Stress
Onions are an excellent antioxidant source, and in fact offer more than 25 different varieties of flavonoid antioxidants.[v]
Specifically, anthocyanins, which are special plant pigments that give red onions their color, have been associated with a lower likelihood of heart attacks. This was found in a study of 93,600 women with the highest intake of anthocyanin-filled foods.[vi] Additionally, anthocyanins offer protective effects against certain kinds of cancer.[vii]
In a 2012 study, quercetin displayed a protective effect against sodium fluoride-induced oxidative stress in the heart in an animal model.[viii] Consuming onion peel itself, found to contain quercetin in abundance, may also benefit obese individuals as a way to reduce oxidative stress to help prevent the onset of chronic disease.[ix]
3. Improve Skin and Hair Health
Onion extract gel may be useful for wound healing, showing promise in improving the cosmetic appearance of postsurgical scars.[x] A study showed that it significantly improved scar softness, redness, texture, as well as appearance at the excision site at weeks four, six and 10 during the research.
Applied topically, crude onion juice may assist in hair regrowth compared to tap water, potentially serving as an effective topical therapy for patchy alopecia areata.[xi]
4. Provide Anticancer Benefits
Onions contain the flavonoid antioxidant quercetin, which may inhibit the growth of tumors.[xii] In a 2006 study, a uniquely large data set from southern European populations showed an inverse association between the frequent consumption of allium vegetables, particularly onions and garlic, and the risk of several common cancers.[xiii]
Allium vegetables also surfaced in an analysis of a Northeast Chinese population and were linked to a reduced risk of colorectal cancer in both men and women.[xiv]
5. Help Fight Diabetes
Consuming onions may also bring about helpful effects on diabetics by helping lower blood sugar levels. A study in 42 Type 2 diabetics, for instance, showed that consuming 3.5 ounces of fresh red onion decreased fasting blood sugar levels by 40 mg/dl after four hours.[xv]
Quercetin, combined with hesperidin, may also play an effective role in the regulation of insulin metabolism in diabetes.[xvi] Justifying their strong antioxidant properties, garlic, white onion and purple onion display antidiabetes as well as antihypertensive properties.[xvii]
Quercetin also shows promise for preventing neurodegeneration in diabetic retinopathy, a severe complication of the disease and a leading cause of blindness in adults worldwide.[xviii] Discover additional onion health benefits and quercetin wellness benefits on GreenMedInfo.com.
References
[i] Panche A et al “Flavonoids: an overview” J Nutr Sci. 2016 Dec 29;5:e47. doi: 10.1017/jns.2016.41.
[ii] Young Sung Y et al “Aqueous and ethanolic extracts of welsh onion, Allium fistulosum, attenuate high-fat diet-induced obesity” BMC Complement Altern Med. 2018 Mar 20;18(1):105.
[iii] Brull V et al “Effects of a quercetin-rich onion skin extract on 24 h ambulatory blood pressure and endothelial function in overweight-to-obese patients with (pre-)hypertension: a randomised double-blinded placebo-controlled cross-over trial” Br J Nutr. 2015 Oct 28;114(8):1263-77. Epub 2015 Sep 2.
[iv] Ebrahimi-Mamaghani M et al “Effects of raw red onion consumption on metabolic features in overweight or obese women with polycystic ovary syndrome: a randomized controlled clinical trial” J Obstet Gynaecol Res. 2014 Apr;40(4):1067-76. Epub 2014 Mar 10.
[v] Slimestad R et al “Onions: a source of unique dietary flavonoids” J Agric Food Chem. 2007 Dec 12;55(25):10067-80. Epub 2007 Nov 13.
[vi] Cassidy A et al “High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women” Circulation. 2013 Jan 15;127(2):188-96.
[vii] Lin B et al “Effects of anthocyanins on the prevention and treatment of cancer” Br J Pharmacol. 2017 Jun;174(11):1226-1243. Epub 2016 Oct 25.
[viii] Nabavi S et al “Protective effect of quercetin against sodium fluoride induced oxidative stress in rat’s heart” Food Funct. 2012 Feb 8. Epub 2012 Feb 8.
[ix] Kim K et al “Antioxidative Activity of Onion Peel Extract in Obese Women: A Randomized, Double-blind, Placebo Controlled Study” J Cancer Prev. 2015 Sep ;20(3):202-7.
[x] Draelos Z. “The ability of onion extract gel to improve the cosmetic appearance of postsurgical scars” J Cosmet Dermatol. 2008 Jun;7(2):101-4.
[xi] Sharquie K et al “Onion juice (Allium cepa L.), a new topical treatment for alopecia areata” J Dermatol. 2002 Jun;29(6):343-6.
[xii] Hashemzaei M et al “Anticancer and apoptosis-inducing effects of quercetin in vitro and in vivo” Oncol Rep. 2017 Aug; 38(2): 819-828.
[xiii] Galeone C et al “Onion and garlic use and human cancer” Am J Clin Nutr. 2006 Nov;84(5):1027-32.
[xiv] Wu X et al “Allium vegetables are associated with reduced risk of colorectal cancer: A hospital-based matched case-control study in China” Asia Pac J Clin Oncol. 2019 Feb 20. Epub 2019 Feb 20.
[xv] Eldin I et al “Preliminary Study of the Clinical Hypoglycemic Effects of Allium cepa (Red Onion) in Type 1 and Type 2 Diabetic Patients” Environ Health Insights. 2010; 4: 71-77. Epub 2010 Oct 14.
[xvi] Dokumacioglu E et al “The Effects of Hesperidin and Quercetin on Serum Tumor Necrosis Factor-Alpha and Interleukin-6 Levels in Streptozotocin-induced Diabetes Model” Pharmacogn Mag. 2018 Apr-Jun;14(54):167-173. Epub 2018 Apr 10.
[xvii] Oboh G et al “Inhibitory Effect of Garlic, Purple Onion, and White Onion on Key Enzymes Linked with Type 2 Diabetes and Hypertension” J Diet Suppl. 2018 Mar 9:1-14. Epub 2018 Mar 9.
[xviii] Ola M et al “Neuroprotective effects of quercetin in diabetic rat retina” Saudi J Biol Sci. 2017 Sep ;24(6):1186-1194. Epub 2016 Dec 3.
Flavonoids – we Cannot do Without them
Written by Brenton Wight, Health Researcher, LeanMachine
Copyright © 1999-[y] Brenton Wight, LeanMachine
What Are Flavonoids?
Also called phytonutrients, flavonoids are a class of polyphenols.
Albert Szent-Gyorgyi (Nobel Prize-winning physiologist), who also first isolated vitamin C, carried out work in the 1930’s identifying different flavonoids and properties, giving flavonoids the classification of “Vitamin P”.
Flavonoids are highly concentrated nutritional elements, essential for correct functioning of every cell and organ in the body.
Flavonoids protect plants fungi, pests, bacteria and other pathogens, as well as giving plants their colour, flavour and scent.
About 5,000 different flavonoids have been identified so far, each providing important functions in the body.
The most important functions:
1. Essential for absorption of Vitamin C, responsible for tissue growth and repair.
2. Essential for maintenance of bones and teeth.
3. Essential for production of collagen, along with Vitamin C for skin, muscles, blood vessels, immunity etc.
4. Essential for the brain and the cardiovascular system.
5. Essential for resistance to disease and cancer.
Antioxidants
Flavonoids are powerful antioxidants.
Oxidative damage from free radicals is a big de-generative health issue in our toxic world.
Processed foods contain little or no flavonoids.
Cooking destroys most of Vitamins C, B1, B5, B6 and B9 (folate), and Flavonoids are damaged as well. Oxygen also degrades vitamins and flavonoids.
Vegetables that are cut or juiced should be stored in airtight containers in the refrigerator, but cutting, cooking or juicing is best carried out as close as possible to meal time, and either no cooking (salads) or lightly steaming is best. High-temperature cooking is best avoided altogether.
Flavonoids help destroy free radicals, improving health and preventing disease, including cancers.
Read more in my upcoming Antioxidants article.
Types of Flavonoids
Anthoxanthins, comprising 2 subgroups: flavone and flavonol (or 3-hydroxy flavone)
Flavanones (with an “a”)
Flavonols (with an “o”)
Flavanonols
Flavans comprising subgroups Flavan-3-ols (flavanols), Theaflavin, Thearubigin
Anthocyanidins
Isoflavonoids comprising subgroups Isoflavones, Isoflavanes, Isoflavandiols, Isoflavenes, Coumestans, Pterocarpans
Common Flavonoids
Some best-known flavonoids include:
- myricetin from foods including oranges, blueberry leaves, grape seeds, broccoli, cabbage, peppers, garlic
- apigenin from foods including grapefruit, parsley, onions, oranges, tea, chamomile, wheat sprouts
- hesperidin from foods including oranges, lemons, grapefruit, apricots, plums, bilberry, green and yellow peppers, broccoli
- quercetin from foods including apples, berries, parsley, capers, buckwheat, onions, peppers
- rutin from foods including buckwheat, asparagus, apples (skin), figs, black tea, green tea, elderflower tea
- luteolin from foods including radicchio (red chicory), green peppers, chicory greens, celery, pumpkin, artichoke, red leaf lettuce
- catechin from foods including green tea
Foods containing Flavonoids
All plant foods contain flavonoids.
Here are some of the highest flavonoid content foods:
- Parsley
- Onions
- Blueberries and other berries
- Black tea, green tea and oolong tea
- Bananas
- Citrus fruits
- Ginkgo biloba
- Red wine
- Sea-buckthorns
- Buckwheat
- Dark chocolate (over 70% cacao)
Disclaimer
Any information here is for educational purposes, and the needs of each individual varies, so everyone should consult with their own health professional before taking any product to ensure that there is no conflict with existing prescription medication.
LeanMachine has been researching nutrition and health since 2010, and has now examined thousands of studies, journals and reports related to health and nutrition and this research is ongoing.