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CoQ10 Triumphs Over Ubiquinol in Heart Health Battle
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/12/12/coq10-ubiquinol-heart-health.aspx
Analysis by Dr. Joseph Mercola December 12, 2024
STORY AT-A-GLANCE
- CoQ10 supplementation shows significant benefits in heart failure patients, leading to lower cardiovascular death rates and improved cardiac function, making it more effective than the reduced form, ubiquinol
- CoQ10 aids in the early recovery of cardiac function post-myocardial infarction by reducing inflammation through the inhibition of CCR2+ macrophage recruitment and suppression of the NLRP3/IL1β inflammatory pathway
- Intravenous administration of CoQ10 demonstrates promise in emergency ischemic conditions by rapidly increasing tissue penetration, reducing infarct size, and enhancing antioxidant capacity, offering protection during acute ischemia and reperfusion
- CoQ10 reduces inflammation via the NLRP3/IL1β pathway, which is crucial for heart health, and its anti-inflammatory properties help improve cardiac function and reduce fibrosis and hypertrophy
- CoQ10’s antioxidant properties protect against oxidative stress, providing a promising alternative to conventional heart failure treatments with fewer side effects and long-term benefits
Heart failure is a significant health concern, especially among older adults. The average one-year case fatality rate for heart failure patients is 33%, highlighting the serious nature of this condition.1 Prevalence rates vary widely however, from as low as 0.2% in a Hong Kong hospital study to as high as 17.7% in a U.S. Medicare population aged 65 and older between 2002 and 2013.2
Coenzyme Q10 (CoQ10) has been extensively researched for its role in heart health, and numerous studies suggest CoQ10 supplementation can significantly reduce cardiovascular mortality and improve cardiac function. These benefits are crucial, given the high prevalence and mortality rates associated with heart failure.
Interestingly, in a surprising reversal of long-held beliefs, recent research suggests that CoQ10 (ubiquinone) is more effective for heart health than its reduced form, ubiquinol.3 For years, health experts and supplement manufacturers have advocated for ubiquinol, claiming its superior bioavailability made it the obvious choice for those seeking cardiovascular benefits.
Their recommendation seemed logical: since ubiquinol is the active form of CoQ10 in the body, taking it directly should provide better results. However, emerging evidence challenges this conventional wisdom, indicating that the body may actually use standard CoQ10 more effectively for cardiac function. As noted by the authors:4
“A slightly better water solubility and a lack of understanding absorption and transfer of CoQ10 and CoQH2 have led to misleading interpretations pushing CoQH2 as more bioactive form.”
This finding not only questions our understanding of CoQ10 supplementation but also highlights how assumptions about bioavailability don’t always translate to real-world therapeutic benefits.
I was absolutely thrilled to come across this new study, which confirms what I concluded after delving into Ray Peat’s work. It has helped me recognize that reductive stress is a significant factor contributing to reverse electron flow in the electron transport chain (ETC). The solution to reductive stress lies in the use of oxidants. Examples of effective oxidants that can help remove excess electrons include quinones such as vitamin K2, methylene blue, and ubiquinone (CoQ10).
When we were selling ubiquinol, the studies seemed to support its use, so I took the initiative to confront the company about it. After three months, their chief scientists produced a 30-page PowerPoint presentation in an attempt to convince me that ubiquinol was superior. However, the scientific evidence I presented indicated that the oxidized form was actually more effective.
Now, with this new study providing objective confirmation of my conclusions from two years ago, I finally have the proof I needed.
CoQ10 Mechanisms of Action
CoQ10 is a vital supplement for cardiovascular health, known for its role in energy production and antioxidant protection. This compound is essential for the production of ATP, the energy currency of cells, and plays a crucial role in maintaining mitochondrial function.
Mitochondria, often referred to as the powerhouses of the cell, rely on CoQ10 to shuttle electrons during the process of energy generation. This function is particularly important in heart cells, which have high energy demands.
Conventional treatments for heart failure often fall short, leaving patients with limited options and significant side effects. CoQ10 offers a promising alternative, providing cardiovascular benefits with fewer adverse effects. Its ability to reduce heart failure mortality and improve cardiac function makes it a key player in heart health management.
By improving mitochondrial function and energy production, CoQ10 supports the heart’s ability to pump efficiently. Additionally, its antioxidant properties protect against oxidative stress, a major contributor to heart disease. This dual action not only aids in the prevention of heart failure but also supports recovery in those already affected.
CoQ10 has also been shown to aid in the early recovery of cardiac function following a myocardial infarction, commonly known as a heart attack. By reducing inflammation and oxidative stress, CoQ10 helps to preserve heart tissue and improve overall cardiac health. This makes it an important supplement for those at risk of or recovering from heart-related events.
CoQ10 Proven Superior in Lowering Heart-Related Deaths
Importantly, a recent scientific review of 28 studies found that CoQ10 is more effective than its reduced form, ubiquinol, in reducing deaths related to heart diseases.5 Participants who took CoQ10 supplements showed significantly lower rates of cardiovascular mortality compared to those who took ubiquinol.
CoQ10 enhances mitochondrial function, which is crucial for energy production in heart cells. By improving how mitochondria operate, CoQ10 ensures that the heart muscle gets the energy it needs to pump blood efficiently. This improvement in energy production directly contributes to better heart health and reduced mortality rates.
Moreover, CoQ10 is more stable and bioavailable than ubiquinol. This means that CoQ10 is easier for the body to absorb and use effectively. Higher bioavailability ensures that more of the supplement reaches the heart cells where it is needed most, providing greater benefits.
Long-term studies have shown that the positive effects of CoQ10 persist over time, offering sustained protection against heart failure. In contrast, ubiquinol does not demonstrate the same level of long-term benefits, making CoQ10 the preferred choice for ongoing heart health management.
CoQ10 supplementation is particularly important if you’re on a statin drug. Statins block HMG coenzyme A reductase in your liver, which is how they reduce cholesterol. But this is also the same enzyme that makes CoQ10, making deficiency highly likely. Statin-induced CoQ10 deficiency is in many cases responsible for the myopathic side effects attributed to these drugs (i.e., side effects involving loss of muscle control).
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CoQ10 Aids in Early Recovery of Cardiac Function Post-Myocardial Infarction
Other recent research found that CoQ10 significantly reduces inflammation by inhibiting the recruitment of CCR2+ macrophages. CCR2+ macrophages are a type of immune cell that contribute to inflammation in the heart after a myocardial infarction, making their reduction crucial for recovery.6
Additionally, CoQ10 suppresses the NLRP3/IL1β inflammatory pathway. This pathway plays a key role in the body’s inflammatory response, and its inhibition by CoQ10 helps decrease overall inflammation, promoting better heart function after an infarction.7
The research also demonstrated that CoQ10 improves cardiac function and reduces both fibrosis and hypertrophy. Fibrosis refers to the stiffening of heart tissue, while hypertrophy is the enlargement of heart muscle cells. By mitigating these factors, CoQ10 supports a healthier heart structure and more efficient pumping action.8
Furthermore, CoQ10 enhances survival rates in models of myocardial infarction. This improvement in survival underscores the compound’s potential to not only aid in recovery but also to increase the likelihood of long-term survival following a heart attack.
CoQ10’s anti-inflammatory properties are therefore crucial for heart health. By targeting specific inflammatory pathways and reducing harmful immune cell activity, CoQ10 helps maintain a balanced inflammatory state, which is essential for the heart’s healing process and overall function after ischemic injury.
Intravenous CoQ10 Administration Shows Promise in Emergency Ischemic Conditions
Yet another 2024 study found that administering CoQ10 directly into the bloodstream can quickly boost its levels in vital organs.9 This rapid increase is crucial because it allows CoQ10 to act swiftly during emergencies like heart attacks or strokes.
When CoQ10 is given intravenously, it reaches the affected tissues much faster than when taken orally. This speedy delivery ensures that organs under stress from a lack of blood flow receive the necessary protection immediately. By enhancing the heart’s ability to function during acute ischemia, CoQ10 helps maintain essential energy production and prevents further damage.
In emergency situations, CoQ10 plays a significant role in reducing the size of the damaged area, known as the infarct. Smaller infarct sizes mean that less heart muscle is lost, which directly improves the heart’s overall function and the patient’s chances of recovery.10 This reduction in damage is a key factor in improving long-term outcomes for patients experiencing severe heart conditions.
Additionally, intravenous CoQ10 boosts the body’s antioxidant defenses, which help neutralize harmful free radicals created during ischemic events. By reducing oxidative stress, CoQ10 protects cells from further injury and supports the healing process.11 This enhanced antioxidant capacity is vital for minimizing the overall impact of the ischemic event on the body.
Given these benefits, intravenous CoQ10 stands out as a valuable treatment option in acute medical settings. Its ability to rapidly increase tissue concentrations, protect against immediate damage, and support long-term heart function makes it an essential tool for managing emergency ischemic conditions.12
CoQ10 Counteracts Reductive Stress
As mentioned earlier, reductive stress is a major factor that contributes to reverse electron flow in the electron transport chain, and CoQ10, being a potent oxidant, helps remove excess electrons.
Reductive stress is an important topic because it’s fundamental to optimizing your biology. In a nutshell, reductive stress means you have too many mobile electrons in the cell. Think of your body’s cells as tiny engines that need to process fuel (from the food you eat) efficiently.
Just like a car needs the right mixture of fuel and air to run smoothly, your cells need the right balance of electrons (which come from breaking down food) and carriers (like NAD) to transport these electrons. These carriers work like taxis moving passengers (electrons) around the city (your cell).
Reductive stress happens when there’s too much fuel coming in. When all the electron carriers are full, new electrons have nowhere to go, creating a traffic jam in your cells. This typically occurs when we flood our system with too many calories. Just as a car engine runs poorly with too much fuel and not enough air (called a “rich” mixture), your cells can’t function properly when overwhelmed with too much energy input.
This cellular traffic jam is what scientists call reductive stress, and it’s a key feature of metabolic syndrome and other health issues.
To understand how oxidants like CoQ10 helps in this instance, think of it as a traffic controller for those electrons. When you have reductive stress, oxidants open up new routes to help move the traffic along.
CoQ10 specifically has a unique ability to accept backed-up electrons and safely transport them through the cellular machinery, helping to clear the congestion. By providing these alternative pathways for electron flow, oxidants like CoQ10 help restore balance to the system. They essentially help convert those backed-up electron carriers back into their empty form (NAD+), making them available to transport more electrons again.
Optimizing Your Heart Health with CoQ10
If you’re new to CoQ10 supplementation, an initial dose of 200 to 300 mg per day is recommended. After about three weeks, when plasma levels typically reach their optimal plateau, you can transition to a maintenance dose of 100 mg daily, which is sufficient for most healthy individuals. However, if you maintain an active lifestyle, exercise frequently, or experience high stress levels, you might benefit from continuing with 200 to 300 mg daily.
Special consideration must be given to certain health conditions. Those taking statin medications should supplement with at least 100 to 200 mg of CoQ10 daily, and possibly more. Similarly, individuals managing chronic conditions such as heart disease, diabetes, ALS, chronic fatigue, or autism may require higher doses.
For optimal absorption, split your daily dose into two or three portions rather than taking it all at once, and take it with a healthy source of fat since CoQ10 is fat-soluble. While these guidelines provide a general framework, working with an integrative physician can help determine the most appropriate dosage for your specific needs.
Additionally, given the varying quality of supplements available in the market, it’s crucial to select a CoQ10 product specifically formulated for maximum absorption and bioavailability.
CoQ10 Outshines Ubiquinol in Enhancing Heart Health
CoQ10 significantly reduces heart-related deaths more effectively than Ubiquinol. Studies demonstrate that individuals taking CoQ10 supplements experience lower rates of cardiovascular mortality due to improved mitochondrial function and efficient energy production in heart cells.
The stability and bioavailability of CoQ10 ensure it is easily absorbed and utilized by the body. This higher bioavailability allows more of the supplement to reach heart cells, providing consistent and long-lasting benefits that surpass those of Ubiquinol.
CoQ10 plays a crucial role in the early recovery of cardiac function after a myocardial infarction. It reduces inflammation by inhibiting specific immune cells and inflammatory pathways, which helps preserve heart tissue and improves overall heart health following a heart attack.
Intravenous administration of CoQ10 offers rapid elevation of its levels in vital organs during emergency ischemic conditions. This swift delivery protects the heart muscle, reduces the size of damaged areas, and supports better long-term recovery, making CoQ10 an essential treatment option in acute medical settings.
Incorporating CoQ10 into your daily routine can optimize heart health. By selecting a high-quality supplement, determining the appropriate dosage based on age, and maintaining consistent supplementation, you can enhance energy production, boost immune responses, and protect your heart from damage.
- 1, 2 Heart 2022;108:1351-1360
- 3, 4, 5 Current Cardiology Reports (2023) 25:1759–1767
- 6, 7, 8 BMC Cardiovascular Disorders (2024) 24:76
- 9, 10, 11, 12 Life 2024, 14(1); 134
Osteoporosis warning: How bone loss signals inflammation and a risk of disease
Reproduced from original article:
https://www.naturalhealth365.com/osteoporosis-warning-how-bone-loss-signals-inflammation-and-a-risk-of-disease.html
by: November 23, 2024
(NaturalHealth365) Osteoporosis, a disease in which bones become brittle and prone to breakage, is so widespread that 50 percent of all women over age 50 (and 25 percent of all over-50 men) will eventually suffer an osteoporosis-related bone fracture. A new study published in the Journal of Cachexia, Sarcopenia and Muscle reveals systemic inflammation and frailty as key contributors to osteoporosis and fracture risks.
Unfortunately, the consequences of osteoporosis extend even beyond the pain and disabling effect of broken bones. In fact, recent research highlights a shocking connection between osteoporosis and life-threatening conditions such as heart disease, Alzheimer’s disease, and cancer.
Fortunately, a combination of natural nutrients may help prevent osteoporosis – and offer protection against the devastating diseases that can accompany it.
Pro-inflammatory molecules released by bone loss are linked to increased risk of deadly diseases
The creation of bone is regulated by the actions of the body’s osteoblasts (bone cells that create new bone) and osteoclasts (cells that break down bone).
At about age 35, the “balancing act” begins to shift – and the rate of bone breakdown starts to overtake the rate of bone development, leading to bone loss. Researchers are now learning that aging bones contain more “senescent” cells – meaning they have stopped reproducing themselves and now exclusively promote the breakdown of bone tissue.
These senescent cells release pro-inflammatory molecules into the bloodstream, laying the groundwork for disease. Senescent bone cells have been found in plaque deposits in heavily calcified arteries.
And, having large numbers of senescent cells in the bones is linked in studies with accelerated aging – particularly affecting the brain. Finally, people with osteoporosis have an increased risk of cancer.
Keep in mind, when over-activated, the bone proteins that normally regulate bone maintenance and healing can lead to uncontrollable cell growth and replication.
Discover a natural way to strengthen your bones
The antioxidant vitamin C plays a critical role in preventing bone loss – which it does by preventing the oxidative stress that destroys bone structure. Vitamin C also plays a pivotal role in the formation and structure of bones by forming collagen and developing other bone proteins.
If the body’s need for vitamin C is unmet, insufficient collagen production can result – leading to easily fractured bones. Many natural health experts believe osteoporosis is a vitamin C deficiency or “scurvy of the bones.”
Bone-building vitamin C is found in citrus fruits, kiwi, strawberries, and bell peppers. However, supplementation may be necessary – especially if you have osteoporosis. By the way, for superior bioavailability (absorption), natural health experts advise using a liposomal form of vitamin C.
Boron reduces the loss of indispensable calcium from the bones
This little-known trace mineral packs a powerful punch when it comes to supporting bone health.
Simply put, boron helps the body produce and use vitamin D – a mainstay of bone health. The mineral also helps regulate calcium, magnesium, and phosphorus levels – all “MVPs” of bone maintenance and support.
A study published in the Federation of American Societies for Experimental Biology Journal showed that 3 mg of boron daily helped prevent calcium loss and bone demineralization in postmenopausal women.
Natural health experts may advise 3 to 6 mg of boron daily. You can increase your dietary boron intake by eating organic nuts, beans, avocados, and whole grains.
Calcium: The primary structural component of bones
Bones contain 99 percent of the body’s calcium stores – integral to bone building.
But, for your body to use calcium to build bone, you must have sufficient levels and adequate amounts of vitamin D. Deficiency in both minerals can cause bone loss and symptoms of muscle pain, muscle cramps, and weakness.
Calcium exists in sardines, including the bones, dark leafy greens, and cruciferous vegetables, such as Brussels sprouts. Most adults require between 1,000 and 1,200 mg of calcium a day.
Magnesium deficiency is a cause of “incalculable” suffering
Magnesium works in concert with calcium to suppress hormones that break down bones – while activating enzymes needed to produce new bone. Unfortunately, experts estimate that about half of all Americans fail to consume enough of this important mineral.
More than 40 percent of post-menopausal women have low magnesium blood levels, which can trigger excessive bone breakdown.
In one landmark study on magnesium benefits, the researchers lamented that the deficiency of such an “inexpensive, low-toxicity nutrient” is currently causing diseases that are a source of untold “suffering and expense” worldwide.
Eating organic dark leafy greens, potatoes, raisins, chocolate, pumpkin seeds, nuts, and avocados can help ramp up your dietary intake of magnesium. Of course, your holistic healthcare provider may recommend supplementing with magnesium to avoid shortfalls.
Most natural healers recommend 250 to 750 mg a day. Magnesium citrate, magnesium glycinate, and magnesium taurate are considered the most bioavailable forms.
Vitamin D helps improve calcium absorption
Vitamin D reduces the activity of the pro-inflammatory signaling molecules that are released from senescent bone cells during bone breakdown. Unsurprisingly, vitamin D shortfalls are bad news for your bones and the rest of your body.
Vitamin D deficiency has been identified as a major contributor to osteoporosis – as well as to cancer, heart disease, type 2 diabetes, and lowered cognitive functioning. This fat-soluble vitamin is found in cold-water fatty fish (like wild-caught salmon), as well as in mushrooms and egg yolks.
Because the body manufactures vitamin D in response to sunlight, many natural health experts advise getting 20 minutes of direct sunlight three or four times a week. However, supplementation may be necessary to maintain healthy vitamin D levels, especially in northern climates.
Just remember to opt for vitamin D3 (cholecalciferol) over vitamin D2.
Vitamin K2 directs calcium in the body
Vitamin K2’s job is to route calcium where it belongs – in the bones and teeth – while keeping it out of blood vessel walls (thereby helping to prevent heart disease).
Vitamin K2 improves bone mineral density and is particularly beneficial for improving bone mineral content of the femoral bone – which is particularly susceptible to fracture during falls. Researchers have found that vitamin K2 is synergistic with vitamin D3 – meaning that each nutrient enhances the beneficial effect of the other.
In an influential study published in Maturitas, supplementation with a combination of vitamins K2 and D3 protected and increased vertebral bone mass in postmenopausal women.
Food sources of vitamin K2 include liver, egg yolks, and natto, a food made from fermented soybeans.
Your doctor may recommend 100 mcg per day of vitamin K2 in the form of menaquinone-7, a highly available form of the nutrient.
Prescription drugs can jeopardize zinc supply
Zinc is needed for bone cells (osteoblasts) to create bone tissue – and is crucial for the entry of vitamin D into cells. And, yes, patients with osteoporosis have been found to have low levels of zinc.
Ironically, pharmaceutical osteoporosis drugs – such as Boniva and Reclast – actually rob the body of this important trace mineral. The RDA for zinc is 8 mg for women and 11 for men.
You can increase your dietary zinc intake by eating organic pumpkin seeds, chickpeas, nuts, yogurt, and cruciferous vegetables, such as broccoli. Grass-fed beef, oysters, and pasture raised poultry are also rich in zinc.
As with the other vitamins and minerals, consult your holistic doctor before supplementing with zinc.
With millions of people either suffering from osteoporosis – or at serious risk – it’s time to fight back. And, your best weapons in the battle to slow and reverse bone loss could be these non-toxic, natural micronutrients.
Sources for this article include:
NIH.gov
LifeExtension.com
SaveOurBones.com
UniversityHealthNews
Why Your Multivitamin May Be Harming Your Health
© GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC.
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Reproduced from original article:
https://greenmedinfo.com/content/why-your-multivitamin-may-be-harming-your-health
Posted on: Thursday, November 7th 2024 at 12:15 pm
Written By: Sayer Ji, FounderThis article is copyrighted by GreenMedInfo LLC, 2024
What comes to mind when you think of toxic waste disposal? Biohazard suits, lead-lined vaults, and burial deep underground? You might be shocked to learn that a dumping ground for these chemicals is a product that many people consume daily to ensure good health – and it may be in your medicine cabinet.
When it comes to dietary supplements, all products are not created equal. A label can identify the presence of a specific ingredient without indicating if it’s from a natural, bioavailable and biocompatible source, or from a synthetic, inorganic source. This is despite the fact that our bodies may not recognize these synthetic ingredients as food.
When a supplement contains an ingredient that is not bioavailable, the body either will not absorb or utilize it correctly. The best one can hope for is that the substance will pass, inert, through the body. But with certain ingredients, the material from which they are extracted is highly toxic, rendering a substance that can do more bodily harm than good.
Industrial waste products such as fluoride (a byproduct of aluminum manufacturing and known neurotoxin), and cobalt-60, a radioactive waste material culled from nuclear reactors, have been used for decades in broad-reaching applications to make our water “healthier” and our food “safer.”
With FDA-approval and cherry-picked, manufacturer-sponsored studies as “proof”, the unsuspecting public is lulled into a sense of safety regarding these practices. And these aren’t the only such hoaxes being perpetrated on the American people.
Hidden in Plain Sight
As with most things in our modern world, understanding this logic requires you to follow the money trail. The economics are simple: chemical byproducts and industrial waste are environmentally hazardous and in abundant supply. This makes them both difficult and costly to dispose of properly. Selling these waste products as cheap, raw materials is a BIG win for manufacturers. And repackaging them as health supplements can be extremely profitable.
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One of the most popular health supplements by category is the multivitamin. Consumed by adults and children alike, multivitamins are sold as veritable health insurance. If you don’t get enough of the recommended daily allowance of essential vitamins and minerals, taking a quality multivitamin can fill this dietary gap.
But not all vitamins on supermarket shelves are actually good for you. Some manufacturers source “healthy nutrients” that are toxic to the body, even in small quantities. This confounding trend is not limited to off-brand manufacturers looking to produce cheap knock-offs of “the good stuff”. Some of the most trusted name brands use ingredients that show up on global watch lists of hazardous substances we’ve been instructed to avoid for health and safety.
Disguised as healthy nutrients, the following toxic imposters are listed on the labels of popular multivitamins Centrum, One-A-Day, and Flintstones for Kids. As you will see, some of the biggest dangers to consumers are hidden in plain sight!
Sodium selenate/Sodium selenite
Sodium selenate, a byproduct of copper metal refining, is four times more toxic than the known killing drug, cyanide. Yet, it is proudly listed as a “nutrient” in many common health products.
Based on animal studies, we know that a mere 100 milligrams of the stuff are a fatal dose to most humans. The amount found in Centrum is 55 micrograms (mcg); that’s 5 mcg more than the EPA allows in a liter of drinking water before declaring it unsafe for human consumption!
Organically-bound selenium is the vital human nutrient that sodium selenate can not replace. Selenium is found in foods like nuts, seeds, and organic produce grown in selenium-rich soil. This naturally-occurring trace mineral is very different than the unbound, synthetic form being put into some multivitamins.
Organic selenium is known for its ability to boost the immune system, improve thyroid function, protect against heart disease, and even prevent cancer. Sodium selenite/selenate, on the other hand, has been shown to cause DNA damage associated with cancer and birth defects.
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This mass market vitamin reveals a litany of toxic chemicals sold as “nutrients’
Cupric oxide
Cupric oxide is one of several derivative forms of “dietary copper”, a micronutrient needed to ensure proper growth and development of bones and connective tissues, as well as for maintaining the health of vital organs such as the brain and heart.
Organically, copper is found in a variety of foods, including dark leafy greens, organ meats, beans, nuts, dried fruits, nutritional yeast, as well as oysters and shellfish. The synthetic derivations found in many multivitamins are an entirely different kettle of fish!
For decades, cupric oxide was the principal source of dietary copper in supplements sold for livestock and companion animals. But an array of studies conducted as far back as the 1980’s on the bioavailability of cupric oxide determined it was not fit for animal consumption. This hasn’t stopped it from being fed to humans!
A summary of these studies published by The American Society for Nutritional Sciences ascertained that cupric oxide is not bioavailable due to it’s inability to permeate the gut wall. The fact that this form of copper is still being used in human health supplements and even baby formula, is particularly troubling since an estimated 61% of people in the U.S., U.K., and Canada have dietary deficits of this essential nutrient. Copper deficits are linked to heart disease, osteoporosis, and poor blood sugar metabolism, among other troubling disorders.
The dangers of this supplement go beyond the nutritional deficits caused by this deceptive masquerade. Cupric oxide is listed on the European Union’s Dangerous Substance Directive as a hazardous substance, for humans and the environment. Not surprising, considering its use as a chemical in industrial applications such as the production of rayon fabric and dry cell batteries.
Ferrous fumarate (aka iron)
With a list of side effects a mile long including nausea, vomiting, gastrointestinal discomfort, constipation, diarrhea, blackened stools, tooth discoloration, and anorexia, it should come as no surprise that this is the one ingredient in Flintstones vitamins to precipitate the warning on the label:
Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.
However, it might surprise you to learn that the amount of ferrous fumarate in one Centrum vitamin is six times higher than the maximum EPA allowed limit for 1 liter of drinking water!
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Another tip-off that this isn’t the iron Popeye was getting from spinach, is the fact that it is impossible to die from too much iron obtained from food. But ferrous fumarate is so toxic that accidental overdose is “a leading cause of fatal poisoning in children under 6.”
Ferrous fumarate is an industrial mineral that is not found in nature as food. A byproduct of iron mining, ferrous fumarate has drawn even more criticism as a supplement due to its interaction with vitamin C leading to ulceration of the GI tract, chronic inflammatory diseases, and cancer.
Adding to these concerns are the high doses present in many health supplements. Studies found high concentrations of iron to be associated with several pathologies, including cancer, diabetes, liver and heart disease.
Dishonorable Mention
In addition to the offenders already mentioned, the following common multivitamin ingredients have disturbing toxic rap sheets, and are found in dangerously high concentrations in most multivitamins.
Stannous chloride (tin)
In a 1983 study, it was determined that stannous chloride was “readily taken up by white blood cells and can cause damage to DNA.”
In small doses, it’s known to cause side effects such as skin irritation, headache, nausea, vomiting, and fatigue. In larger doses, severe growth retardation and cancer. While the EPA says a mere 4 mcg is the high-end limit for one liter of water to become undrinkable, you will find 10 mcg in one dose of Centrum.
Manganese sulfate
Manganese sulfate is often promoted as a supplement to prevent bone loss and anemia. The organic form of this essential nutrient helps with blood clotting, the formation of bones and connective tissues, as well as hormone regulation. Found in nuts, beans, seeds, and leafy greens, manganese is considered an essential nutrient. Manganese sulfate’s other claim to fame is its pervasive use as a chemical pesticide.
Even low doses of this chemical present significant neurological risk over time, as evidenced by reports of workplace exposure. Affected field workers showed loss of coordination and balance, along with an increase in reporting mild symptoms such as forgetfulness, anxiety, or insomnia.
In high concentrations, this supplement becomes a neurotoxin, presenting with Parkinson’s disease-like symptoms, including tremors and permanent memory loss. So why is the standard dose in a single Centrum more than four times the EPA safe consumption limit?
It should be noted that even if there aren’t extraordinary large amounts of these metals and toxicants in the vitamins you are taking, the age old justification that small amounts of chemicals or heavy metals won’t hurt you, i.e. “the dose makes the poison,” is now an outdated and disproved toxicological risk model. For instance, recent discoveries indicate that exceedingly small amounts of the following metals: “aluminium, antimony, arsenite, barium, cadmium, chromium (Cr(II)), cobalt, copper, lead, mercury, nickel, selenite, tin and vanadate,” exhibit estrogen receptor binding and stimulating properties, which has lead to them being described as ‘metalloestrogens’ with the capability to induce hormone reponse related carcinogenicity. This concept that, in some cases, the lower the dose concentration, or the lower the energy state, the higher the damage, has also been demonstrated with x-ray mammography, toxicants like glyphosate, and nanoparticles, to name but a few examples.
Who is Minding the Store?
It may seem unfathomable that these harmful, toxic chemicals could be allowed into our food and drug supply. The truth is, no one is minding the store. Loopholes abound, allowable limits are questionable, and even our organic food supply is not safe from subterfuge. Even organic infant formula can skirt regulatory oversight thanks to the numbers game.
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According to the USDA’s National Organic Program guidelines, any multi-ingredient product that contains 95% or more organic ingredients may be labeled organic. That means even the copper sulfate in Similac’s Advance Organic formula falls within the “contains less than 2%” ingredient list guideline, giving this noxious chemical a free pass.
The public has a right to expect that any substance that is suspected of being harmful will be held to a high-level of scrutiny before it is approved for mass consumption. This basic, precautionary principle would minimize public risk until all known toxicological data has been thoroughly examined. Only when a determination that no serious health risks are present can be made, should a substance be allowed into mass-market products.
However, it is essentially the reverse of this model that is in effect today. Only when a substance has repeatedly demonstrated harm in already exposed populations, is it subject to the level of scrutiny that can precipitate its removal from FDA-approved products on store shelves. This means lobbying and corporate interests often prevail through the off-loading of harmful substances that are considered “innocent until proven guilty.” Guilt, in this instance, means acute or large-scale sickness suffered by the public.
Currently, no law forbids the use of any of these questionable substances in dietary supplements, despite copious laboratory research demonstrating their toxicity in animals, and significant clinical data demonstrating their actual or potential toxicity in humans. Don’t wait for the fallout to affect you before you act. Look for high-quality, organic supplements with food-grade sources, and a proven supply chain. Also consider using whole food concentrates and focusing on improving the quality of your food instead of focusing on taking supplements to try to counterbalance a deficient diet.
Can Green Tea Naturally Lower Blood Pressure?
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2024/01/04/green-tea-blood-pressure.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 January 04, 2024
STORY AT-A-GLANCE
- Green tea, which comes from the Camellia sinensis plant, contains a wealth of beneficial polyphenols, including the catechins epigallocatechin gallate (EGCG), epicatechin gallate, epigallocatechin and epicatechin
- EGCG may be helpful for the prevention of arteriosclerosis, cerebral thrombus, heart attack and stroke — in part due to its ability to relax your arteries and improve blood flow
- Green tea, consumed either in the form of a beverage or extract for two weeks or more, significantly lowers systolic blood pressure and diastolic blood pressure
- A meta-analysis involving 25 randomized controlled trials also concluded that long-term tea intake — defined as 12 weeks or more — significantly improved blood pressure
- Drinking about 0.5 to 2.5 cups of green tea daily for at least one year reduced the risk of developing high blood pressure by 46%, while those consuming more than 2.5 cups reduced their risk by 65%
Sipping high-quality green tea is a viable strategy to give your heart health a boost, including helping to lower your blood pressure naturally. After water, tea is the most consumed beverage in the world,1 while cardiovascular diseases represent the No. 1 cause of death globally.2
High blood pressure, meanwhile, is a top contributor to cardiovascular events, contributing to 7 million deaths every year. Further, nearly 50% of ischemic heart disease cases and 60% of strokes are linked with elevated blood pressure.3
Yet, even a small reduction in blood pressure may reduce the risk of coronary heart disease and stroke, according to scientists with Tongji Medical College in China. Green tea, then, which can help lower blood pressure,4 could have a significant impact on public health worldwide.
Polyphenols in Green Tea Responsible for Blood Pressure Lowering Effects
Green tea, which comes from the Camellia sinensis plant, contains a wealth of beneficial polyphenols, including the catechins epigallocatechin gallate (EGCG), epicatechin gallate, epigallocatechin and epicatechin.5
Polyphenols help protect plants from ultraviolet light, pathogens,6 oxidative damage and harsh climates. With more than 8,000 polyphenols identified to date, consuming foods and beverages rich in polyphenols may help ward off both acute and chronic diseases, including cardiovascular and neurodegenerative diseases, cancer,7 Type 2 diabetes and obesity.8
While polyphenols are best known for their anti-inflammatory and antioxidant effects, they affect multiple physiological processes related to enzyme activity, cell proliferation, signaling pathways and more.9 Among the 8,000-plus known polyphenols, more than 4,000 are flavonoids.10 Among them are the catechins abundant in green tea.
Catechins have anticancer effects that may help prevent lung, breast, esophageal, stomach, liver and prostate cancers,11 along with anti-inflammatory and antioxidant properties.
Researchers at the University of Leeds and Lancaster University found the EGCG in green tea can help prevent heart disease by dissolving arterial plaque.12 Other research suggests this compound also has the ability to inhibit amyloid beta plaque formation in the brain, which is associated with Alzheimer’s disease.13
In regard to blood pressure, however, polyphenols in green tea help to lower it in numerous ways. EGCG may be helpful for the prevention of arteriosclerosis, cerebral thrombus, heart attack and stroke — in part due to its ability to relax your arteries and improve blood flow.14 The Tongji Medical College researchers explained:15
“In vitro studies have shown that green tea catechins exert a cardioprotective effect through multiple mechanisms, including the inhibition of oxidation, vascular inflammation, and thrombogenesis, as well as the improvement of endothelial dysfunction. Animal studies have also revealed that green tea catechins influence nitric oxide production and vasodilation, thereby improving endothelial dysfunction and hypertension in rodents.”
Green Tea Significantly Reduces Blood Pressure
A meta-analysis of 24 randomized placebo-controlled trials assessed the effects of green tea supplementation on blood pressure.16 Green tea, consumed either in the form of a beverage or extract for two weeks or more, significantly lowered systolic blood pressure and diastolic blood pressure.
The effects may have been most pronounced in people with high-normal blood pressure, high blood pressure or other cardiovascular disease risks. The study authors believe that the antihypertensive benefits are related to the numerous biological activities of green tea catechins. These include:17
- Increasing the concentration of nitric oxide in the plasma, which may inhibit proinflammatory cytokines and platelet aggregation, while improving endothelial dysfunction. In endothelial dysfunction, large blood vessels on the heart’s surface become narrower instead of dilating18
- Anti-inflammatory effects, including suppressing inflammatory factors like cytokines, nuclear factor-kappa B and adhesion molecules
- Suppressing the contractile response, resulting in vasodilation and reduction in blood pressure
A previous meta-analysis involving 25 randomized controlled trials similarly concluded that long-term tea intake — defined as 12 weeks or more — significantly improved blood pressure.19 Green tea significantly reduced systolic blood pressure by 2.1 mmHg and decreased diastolic blood pressure by 1.7 mmHg. While black tea also reduced blood pressure, green tea’s effects were more pronounced.
A subgroup analyses of those who consumed tea for more than 12 weeks found systolic blood pressure decreased by 2.6 mmHg, which could “reduce stroke risk by 8 %, coronary artery disease mortality by 5% and all-cause mortality by 4% at a population level,” according to the study.20 “These are profound effects and must be considered seriously in terms of the potential for dietary modification to modulate the risk of CVD [cardiovascular disease].”
The team suggested that the benefits may be due to factors other than an increase in the bioavailability of nitric oxide, stating:21
“The BP-lowering effect of tea may be associated with its antioxidant properties and endothelial protection. Tea and their flavonoids could act as antioxidants by scavenging reactive oxygen species and nitrogen species, and chelating redox-active transition metal ions.
… Tea intake has been reported to have various beneficial effects on vascular function, such as anti-inflammatory effects, anti-platelet effects and anti-proliferative effects. Thus, these effects may also be involved in potential mechanisms underlying the benefits of tea intake on BP.”
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How Much Green Tea Is Beneficial?
Studies vary on the exact amount of tea to consume for heart and blood pressure health. Among Japanese adults, one study found consuming three to five cups of green tea daily led to a 41% lower risk of mortality from cardiovascular disease compared with not drinking green tea.22
Other research suggests seven cups a day or more of green tea reduces the risk of all-cause mortality among people with a history of stroke by 62% and people with a history of heart attack by 53%.23
Meanwhile, among people with high-normal blood pressure, five to six cups of green tea daily was associated with a borderline reduced risk of cardiovascular disease mortality, as was one to two cups of green tea daily among people with optimal or normal blood pressure.24
A population-based study of more than 40,000 people in Japan also found that drinking more than two cups of green tea per day reduced their risk of cardiovascular disease mortality by up to 33% compared to those who drank less than half a cup.
Yet another study found drinking 120 to 599 milliliters (ml) — about 0.5 to 2.5 cups — of green tea daily for at least one year reduced the risk of developing high blood pressure by 46%, while those consuming more than 2.5 cups reduced their risk by 65% compared to those who consumed less than 0.5 cups.25
What Else Is Green Tea Good For?
The tea plant Camellia sinensis has been used medicinally for thousands of years, and its polyphenolic compounds may affect glucose metabolism and insulin signaling, along with a host of additional benefits. For instance, tea, particularly green tea, has been linked with a reduced risk of stroke, diabetes and depression, and improved abdominal obesity and glucose levels.26
In animal studies, EGCG enhanced glucose homeostasis and enhanced wound healing in diabetic mice.27 EGCG also alleviates insulin resistance, suppresses oxidative stress and regulates mitochondrial function.28
A meta-analysis of 17 trials further revealed that in patients with obesity, Type 2 diabetes or high blood pressure, drinking green tea led to reduced levels of fasting glucose, HbA1c and fasting insulin.29 Green tea may also influence diabetes via its effects on adiponectin and more:30
“Adiponectin, the key component in the interrelationship between adiposity, insulin resistance, and inflammation, is inversely proportional to the incidence of diabetes in different populations. In a meta-analysis, supplementing green tea was reported to increase the adiponectin concentrations in patients with T2DM, thereby reducing the possibility of diabetes.
Green tea catechins have been shown to actively modulate the activity or expression of several receptors and enzymes involved in the absorption, metabolism transport, and synthesis of carbohydrates.
… Green tea and its constituents have been reported to positively improve several physiological parameters in clinical subjects with diabetes, such as body weight, body mass index, body fat, and lipid profile, thereby improving living conditions.”
Aside from diabetes, these compounds have anticancer effects that may help prevent lung, breast, esophageal, stomach, liver and prostate cancers,31 along with anti-inflammatory and antioxidant properties.
How to Choose High-Quality Tea
Green tea is among the least processed kinds of tea, which is why it contains some of the highest amounts of EGCG and antioxidants. Unlike other teas that you steep and strain, Matcha tea comes in the form of a powder that you add right into the water.
Matcha tea contains 10 times more bioactive compounds and polyphenols than conventional green tea,32 since you’re consuming the entire ground tea leaf. However, in terms of EGCG, research shows drinking matcha provides 137 times more than drinking another popular green tea called China green tips.33
Besides being an excellent source of antioxidants, green tea is also packed with vitamins A, D, E, C, B, B5, H and K, manganese and other beneficial minerals such as zinc, chromium and selenium. A telltale sign of high quality is that the tea is in fact green. If your green tea looks brown rather than green, it’s likely been oxidized, which can damage or destroy many of its most valuable compounds.
To boost the benefits of green tea, add a squirt of lemon juice to your cup. Previous research has demonstrated that vitamin C significantly increases the amount of catechins available for your body to absorb. In fact, citrus juice increased available catechin levels by more than five times, causing 80% of tea’s catechins to remain bioavailable.34,35
Choosing loose-leaf tea is also preferable to tea bags, as the bags may be made with heat-resistant polypropylene to prevent the bag from breaking apart in hot water. This means tiny pieces of plastic likely end up in your drink.
Paper tea bags are treated with epichlorohydrin, a chemical to prevent tears, which has been found to be a probable human carcinogen. Epichlorohydrin reacts with water to form 3-MCPD, another possible human carcinogen.
One study found that tea drinkers’ daily intake of epichlorohydrin was 55.37 times greater in those using bagged teas than in those using loose teas.36 Rinsing the tea bags, and not steeping for more than two minutes, may decrease some of the exposure, but using loose-leaf tea or matcha powder may provide an overall healthier choice.
- 1 Tea Association of the U.S.A.
- 2 World Health Organization, Cardiovascular diseases
- 3, 5, 15 Medicine (Baltimore). 2020 Feb; 99(6): e19047., Intro
- 4, 16 Medicine (Baltimore). 2020 Feb; 99(6): e19047
- 6 Oxid Med Cell Longev. 2009 Nov-Dec; 2(5): 270–278. doi: 10.4161/oxim.2.5.9498, Abstract
- 7 Nutrients. 2010 Dec; 2(12): 1231–1246., Intro
- 8 Front. Nutr., 21 September 2018
- 9 Crit Rev Food Sci Nutr. 2020;60(4):626-659. doi: 10.1080/10408398.2018.1546669. Epub 2019 Jan 7
- 10 Nutrients. 2010 Dec; 2(12): 1231–1246., 2. Classification of Polyphenols
- 11, 31 Int J Mol Sci. 2020 Mar; 21(5): 1744
- 12 Journal of Biological Chemistry May 31, 2018, doi: 10.1074/jbc.RA118.002038
- 13 Infectious Agents and Cancer 2017; 12: 36
- 14 Eur J of Cardiovascular Prevention & Rehabilitation, June 2008, 15(3):300-305
- 17 Medicine (Baltimore). 2020 Feb; 99(6): e19047., Discussion
- 18 Stanford Medicine, Endothelial Dysfunction
- 19 British Journal of Nutrition August 19, 2014
- 20, 21 British Journal of Nutrition August 19, 2014, Discussion
- 22 Stroke. 2021 Mar; 52(3): 957–965
- 23 JAHA December 21, 2022, Clinical Perspective
- 24 JAHA December 21, 2022, Risk of Cardiovascular Disease Mortality According to Green Tea Consumption
- 25 Curr Med Chem. 2008; 15(18): 1840–1850., Intro
- 26 Curr Opin Clin Nutr Metab Care. 2013 Nov;16(6):688-97
- 27, 28 Nutrients. 2019 Jan; 11(1): 39., 6.4
- 29 Nutrients. 2023 Jan; 15(1): 37., 2.1
- 30 Nutrients. 2023 Jan; 15(1): 37., 2.1, 2.2
- 32 Appl. Sci. 2021, 11(11), 5087; doi: 10.3390/app11115087
- 33 Journal of Chromatography A September 5, 2003, Volume 1011, Issues 1-2, Pages 173-180
- 34 Purdue University November 13, 2007
- 35 Molecular Nutrition & Food Research September 13, 2007
- 36 Journal of Food Science and Technology December 6, 2022
Eat More Purple Foods for Cancer Prevention and a Healthier Gut and Heart
Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2023/12/30/polyphenols-health-benefits.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 December 30, 2023
STORY AT-A-GLANCE
- Polyphenols are natural plant chemicals with powerful antioxidant properties that help combat inflammation, cardiovascular disease, cancer, dementia, osteoporosis, insulin resistance and more
- Polyphenols help protect your heart health by enhancing bioactivity of flavonoids in the lining of your blood vessels; reducing clumping of platelets in your blood; scavenging free radicals and lowering inflammation
- Animal research found purple potatoes lowered proinflammatory interleukin-6 — a protein known to promote colon cancer — nearly sixfold compared to the control diet in pigs
- A drawback of potatoes is they’re high in starch. By cooling cooked potatoes in the refrigerator, a significant portion of the starch will transform into gut-healthy digestive resistant starch
- Other research shows polyphenols help inhibit proliferation of colon cancer cells and induce cancer cell apoptosis (programmed cell death) through oxidant-mediated mechanisms
Polyphenols1,2 (also known as phenolics) are phytochemicals, natural plant chemicals with powerful antioxidant properties. There are over 8,000 identified polyphenols found in foods such as tea, wine, chocolates, fruits and vegetables. Antioxidants — which in addition to polyphenols include carotenoids and allyl sulfides — help protect your cells from free radical damage, thereby controlling general aging and disease potential.
If your body does not get adequate protection, free radicals can cause cellular damage and dysfunction, raising your risk for chronic diseases such as heart disease, cancer and Alzheimer’s disease, just to name a few.
Polyphenols can be broken down into four general categories — flavonoids, stilbenes, lignans and phenolic acids — with additional subgroupings3 based on the number of phenol rings they contain, and on the basis of structural elements that bind these rings to one another.
As a general rule, foods contain complex mixtures of polyphenols, with higher levels found in the outer layers of the plants, such as the skin.4 Polyphenols give fruits, berries and vegetables their vibrant colors and contribute to the bitterness, astringency, flavor, aroma and oxidative stability of the food.
The Role of Polyphenols in Human Health
In the human body, polyphenols have diverse biological functions and properties, including:5,6
| Fighting cancer cells7,8,9,10 and inhibiting angiogenesis11 (the growth of blood vessels that feed a tumor) |
Protecting your skin against ultraviolet radiation |
| Fighting free radicals and reducing inflammation | Promoting brain health12 |
| Reducing the appearance of aging | Protecting against dementia and Alzheimer’s disease13,14 |
| Modulating your gut microbiome. Polyphenols have a prebiotic effect, nourishing beneficial bacteria15,16,17,18 | Improving bone metabolism, reducing your risk for osteoporosis19,20 |
| Promoting normal blood pressure and protecting your cardiovascular system, thereby lowering your risk for cardiovascular disease.21,22
Flavonoid polyphenols help to reduce the clumping of platelets in your blood and improve the function of your cells that line your arteries and veins23 |
Supporting normal blood sugar levels,24 stabilizing fat metabolism and reducing insulin resistance, thereby lowering your risk for Type 2 diabetes |
As noted in a 2010 scientific review in the journal Nutrients:25
“Research in recent years strongly supports a role for polyphenols in the prevention of degenerative diseases, particularly cancers, cardiovascular diseases and neurodegenerative diseases … Recent studies have revealed that many of these diseases are related to oxidative stress from reactive oxygen and nitrogen species.
Phytochemicals, especially polyphenols, are the predominant contributor to the total antioxidant activities of fruits, rather than vitamin C.
Polyphenols have been found to be strong antioxidants that can neutralize free radicals by donating an electron or hydrogen atom … Polyphenols … complement and add to the functions of antioxidant vitamins and enzymes as a defense against oxidative stress caused by excess reactive oxygen species (ROS).
Although most of the evidence of the antioxidant activity of polyphenols is based on in vitro studies, increasing evidence indicates they may act in ways beyond the antioxidant functions in vivo. Modulation of cell signaling pathways by polyphenols may help significantly to explain the mechanisms of the actions of polyphenol-rich diets.”
How Polyphenols Protect Your Heart Health
The research supporting polyphenols in the prevention and treatment of cardiovascular disease is particularly well-documented.26 For example, higher intakes of fruit-based flavonoids (specifically anthocyanin-rich foods — fruits and berries with a blue, red or dark purple hue — and those high in flavanones, particularly citrus fruits like grapefruit, lemons and oranges) has been found to lower the risk of nonfatal myocardial infarction and ischemic stroke in men.27
Keep in mind that to reap these benefits, you need to eat the whole fruit, not fruit juice, which is simply too high in fructose for optimal health. Excessive fructose is associated with insulin resistance and associated health problems, including diabetes and heart disease. Here’s a sampling of other studies showing how polyphenols helps protect your heart health:
- A systematic review of 14 studies found intake of six classes of flavonoids: flavonols, anthocyanidins, proanthocyanidins, flavones, flavanones and flavan-3-ols, can significantly decrease your risk of heart disease28
- Researchers have long puzzled over how flavonoids help prevent heart disease, but a study29 published last year suggests it has to do with the fact that metabolism of flavonoids enhances their bioactivity in endothelial cells, which form the lining of your blood vessels
- Flavonoids also help to reduce the clumping of platelets in your blood.30 Platelet clumping is one potential precursor in heart attacks and angina
- As antioxidants, polyphenols scavenge free radicals and reduce inflammation in your body
- Polyphenols also inhibit vascular endothelial growth factor (VEGF), which causes complications with atherosclerotic plaques in the arteries, a factor in cardiovascular disease31
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Organic Foods Have Higher Polyphenol Content
How a plant is grown can influence its healing potential by altering the concentration of plant chemicals in it, including its antioxidant content. As noted in a 2004 paper,32 agricultural practices and industrial processes can reduce the health effects of the polyphenols in the food.
Previous research33 shows organically and sustainably grown foods contain statistically higher levels of polyphenols compared to conventionally grown varieties, so whenever you can, try to stick to organic.
Herbs and spices are another great source of polyphenols, so you can’t really go wrong by adding them liberally to your cooking. Berries of all sorts are also an excellent source. Foods that are naturally blue or purple in color are a tipoff that they contain higher amounts of polyphenols. Examples include blueberries, mulberries and purple potatoes, the latter of which were investigated for their ability to lower your risk of cancer and other chronic diseases.
Purple Potatoes May Lower Risk for Colon Cancer
The study34,35 in question investigated the effects of purple potatoes in pigs fed a high-calorie diet, which has been linked to an increased risk of colon cancer. Pigs were fed one of three diets for 13 weeks:
- High-calorie diet
- High-calorie diet supplemented with raw or baked purple potatoes, rich in phenolic acids and anthocyanins — antioxidant compounds shown to have anticancer properties36
- Standard control diet
Compared to the control diet, the high-calorie diet was (as expected) found to increase the level of interleukin-6 (IL-6), a proinflammatory protein known to promote cancer in the colon. The potato-supplemented diet, on the other hand, lowered IL-6 nearly sixfold compared to the control group. According to the authors:
“Anti-IL-6 therapeutics are available for treating colon cancer; however, they are expensive and induce negative side effects. Thus, whole foods could be a better way to combat low-grade chronic colonic inflammation and colon cancer. Whole plant foods have been shown to decrease chronic diseases due to the potential of anti-inflammatory dietary compounds acting synergistically.
We observed that supplementation of HCD [high-calorie diet] with anthocyanin-containing purple-fleshed potatoes, even after baking, suppressed HCD-induced IL-6 expression and … IL-6-related proteins … Our results highlight the importance of IL-6 signaling in diet-linked induction/prevention of colonic inflammation/cancer and demonstrate the potential of a food-based approach to target IL-6 signaling.”
Other research confirms the anticancer benefits of polyphenols, especially for colon cancer. A study37 published last year found polyphenols helped inhibit the proliferation of colon cancer cells and induce cancer cell apoptosis (programmed cell death) through oxidant-mediated mechanisms.
How to Boost Health Effects of Potatoes
A drawback of potatoes is they’re high in starch. By raising your blood sugar, starchy foods contribute to insulin resistance and, ultimately, Type 2 diabetes. Interestingly, by cooking a normally digestible starch such as potato and then cooling it in the refrigerator will alter its chemistry through a process called retrogradation, transforming much of the starch into digestive-resistant type starch.38
As its name implies, digestive-resistant starch refers to low-viscous dietary fibers that resist digestion in the small intestine and slowly ferment in your large intestine. In one study, refrigerating cooked potatoes for 24 hours increased resistant starch by 57%.39
Digestive-resistant starches act as prebiotics, feeding healthy bacteria and improving fat oxidation. In one study, replacing 5% of daily carbohydrates with digestive-resistant starch from whole foods like cooked and chilled potato or underripe banana raised post-meal fat burning by as much as 30%.40
Resistant starch also adds significant bulk to your stools and help you maintain regular bowel movements. And, since they’re indigestible, resistant starches do not result in blood sugar spikes. In fact, research suggests resistant starches actually help improve insulin regulation, thereby reducing your risk of insulin resistance.41,42,43,44
Health Benefits of Mulberry
Mulberries are also rich in polyphenols and other antioxidants. As far back as the Roman Empire, mulberries were used to treat diseases of the mouth, throat and lungs. Native Americans discovered them to have a laxative effect and used them to treat dysentery.45 I planted two twigs a few years back and now I have a mini forest of mulberry shrubs and harvest about 10 gallons of mulberries a year.
Nutritionally, mulberries contain an assortment of high-powered nutrients, such as vitamins A, B complex, C, E and K, each bringing their own constituents for health. They also contain iron, potassium and magnesium. One of the most beneficial resources in mulberries is resveratrol, said to “promote heart health and overall vitality.” According to the Institute for Traditional Medicine:46
“Traditionally, mulberry fruit has been used as a medicinal agent to nourish the yin and blood, benefit the kidneys and treat weakness, fatigue, anemia and premature graying of hair. It is also used to treat urinary incontinence, tinnitus, dizziness and constipation in the elderly and the anemic.”
In addition to historical uses, modern research has found mulberries can help improve your:
- Digestive health — Mulberry contains 25% soluble fiber and 75% insoluble fiber. Both of these dietary fibers can help improve overall digestive health by promoting regular bowel movement and lowering your risk of stomach diseases47
- Blood vessel health — Mulberry can help keep your blood vessels healthy thanks to its resveratrol content. This antioxidant helps increase the production of nitric oxide, which allows your vessels to relax48
- Blood sugar control — Mulberry contains a special antioxidant called DNJ (1-deoxynojirimycin) that inhibits an enzyme in your gut that breaks down carbohydrates into sugar. Since it lowers the amount of sugar going into your system, it is considered beneficial for diabetics who want to control their condition49
- Liver health — According to one study, mulberry can help prevent the buildup of fatty deposits around your liver, which can lower your risk of various hepatic diseases50
Make Polyphenol-Rich Foods Part of Your Daily Diet
It is generally recognized that polyphenols are powerful nutrients that protect your health by fighting against free radicals and preventing damage from oxidation. Free radicals are highly reactive molecules that steal electrons from important tissues like your DNA, proteins and cell membranes.
The loss of an electron, in turn, oxidizes these cells, which makes them unstable and easily breakable. As this free radical damage continues, cells can no longer perform properly; tissues begin to degrade and disease sets in.
That said, free radicals are not all bad, and you don’t want to eliminate all of them. They actually serve as important signaling molecules and play a role in your immune system, attacking foreign invaders and pathogenic bacteria. Eliminating most of them, or aiming for complete eradication, can lead to the opposite problem of actually creating more damage.
Free radicals are a natural byproduct of breathing; antioxidants mop up the excess and leave the rest to fulfill their other functions. This fine balancing act can be easily tipped to the point of either too much or too little. A diet rich in organic fruits, vegetables and nuts will typically supply you with the antioxidants needed to walk this fine line.
One reason why a varied diet of real food works better than simply taking antioxidant supplements is the fact that the isolated antioxidant may not be the exact one your body needs at that moment.
Fruits and veggies, on the other hand, contain a wide array of plant compounds, not just antioxidants such as polyphenols, creating a synergistic effect where the total benefit is far greater than the sum of its parts. Simple ways to increase the intake of antioxidants in your diet include:
- Juicing a wide variety of vegetables
- Eating fresh berries and nuts
- Liberally adding fresh herbs and spices to your cooking
- 1 FoodWatch, Polyphenols
- 2, 6 Global Healing Center, Polyphenols
- 3 About Health, Polyphenols
- 4, 5, 12 Oxidative Medicine and Cellular Longevity 2009 Nov-Dec; 2(5): 270–278
- 7 Pharmacological Research. 2012 Jun;65(6):565-76
- 8 Oxidative Medicine and Cellular Longevity 2015, 1-14
- 9 National Cancer Institute, Tea and Cancer Prevention
- 10 Rev Physiol Biochem Pharmacol. 2007;159:79-113
- 11, 22, 31 Molecular Nutrition and Food Research March 2015: 59(3); 401-412
- 13 Curr Pharm Biotechnol. 2014;15(4):330-42
- 14 Oxidative Medicine and Cellular Longevity 2013, 1-18
- 15 Microbiology and Immunology, 56(11), 729-739
- 16 Research in Microbiology November 2006: 157(9); 876-884
- 17 Microbial Ecology in Health and Disease July 11, 2009: 3(6); 1990
- 18 Crit Rev Food Sci Nutr. 2012;52(10):936-48
- 19 Polyphenol Antioxidants and Bone Health: A Review, ISBN: 978-953-51- 0296-0
- 20 Nutrition Research June 2009; 29(7): 437-456
- 21, 26 Bratisl Lek Listy 2012;113(8):476-80
- 23 The American Journal of Clinical Nutrition January 2005; 81(1): 292S-297S
- 24 Pacific College of Oriental Medicine August 1, 2014
- 25 Nutrients December 2010; 2(12): 1231–1246
- 27 American Journal of Clinical Nutrition August 3, 2016, doi: 10.3945/ ajcn.116.133132
- 28 The British Journal of Nutrition 2014 Jan 14;111(1):1-11
- 29 The Journal of Nutrition February 3, 2016, doi: 10.3945/ jn.115.217943
- 30 The American Journal of Clinical Nutrition, 81(1), 292S-297S
- 32 American Journal of Clinical Nutrition May 2004: 79(5); 727-747
- 33 Journal of Agricultural and Food Chemistry 2003: 51; 1237-1241 (PDF)
- 34 Journal of Nutritional Biochemistry May 2017; 43: 11-17
- 35 Medical News Today September 23, 2017
- 36 Nutrition Journal September 6, 2016; 15: 99
- 37 Journal of Nutrition and Food Sciences February 29, 2016; 6: 468
- 38 Digestive Health Institute May 10, 2013
- 39, 40 Eat This, How to Lose Weight Eating Resistant Starch
- 41 Livescience February 27, 2013
- 42 Advances in Nutrition November 2013: 4; 587-601
- 43 Time Magazine May 6, 2016
- 44 Complementary Therapies in Medicine 2015 Dec;23(6):810-5
- 45 Gardenerdy, Mulberry Facts
- 46 Institute for Traditional Medicine, Mulberry
- 47 Journal of Zhejiang University, 2010 Dec;11(12):973-80
- 48 Organic Facts, 8 Benefits of Mulberries
- 49 Journal of Agricultural and Food Chemistry 2001 Sep;49(9): 2408-13
- 50 Journal of the Science of Food and Agriculture 2011 Dec;91(15): 2740-8
Selenium in your cancer prevention program
by: July 20, 2019
(NaturalHealth365) What does selenium have to do with your health? The answer may surprise you (and motivate you – in a whole new way!)
Let’s start with a discussion about cancer – the second leading cause of death in the United States, right behind heart disease. Experts predict that cancer will soon surpass heart disease as the leading killer of American adults.
No doubt, we can all agree: the need for a safe (non-toxic) methods of preventing and treating this deadly disease is truly urgent. This brings us to why we – at NaturalHealth365 – are pleased to feature studies like this one – from Nutrition and Cancer highlighting the importance of consuming enough selenium – on a regular basis. (Note: PubMed has over 1,500 studies on “selenium and cancer prevention.”)
An essential trace element found in various foods, soil and water, selenium helps to prevent cancer by enhancing our immune system, increasing protection against stress and disease plus suppressing the growth of cancerous cells.
Selenium enhances the power of a “master antioxidant” to help detoxify the body
One of selenium’s most vital functions is to help create antioxidant enzymes, or selenoproteins, that recycle glutathione, the body’s “master antioxidant” and detoxifier. In this way, selenium strikes a blow against the disease-causing oxidative stress – which contributes to chronic degenerative disease.
But selenium also has many more “tricks up its sleeve” when it comes to fighting cancer.
Do NOT ignore the health dangers linked to toxic indoor air. These chemicals – the ‘off-gassing’ of paints, mattresses, carpets and other home/office building materials – increase your risk of headaches, dementia, heart disease and cancer.
Unlike therapies that address only one specific stage or type of cancer, selenium is pleiotropic. This means that it combats cancer through multiple pathways and mechanisms, allowing it to target the disease in various forms and stages.
So important is selenium that low levels are linked with an eight-fold increased risk of cancers of the bladder, lungs, stomach, esophagus and liver.
And, supplementation has been shown to lower cancer risk, particularly cancers of the bladder, lung and colon.
Selenium’s extensive therapeutic “toolkit” allows it to prevent cancerous cells from developing into tumors
In addition to preserving the selenoproteins that recycle antioxidants, selenium regulates inflammatory molecules that contribute to cancer growth.
This versatile nutrient also helps to boost the immune system, detoxify carcinogens and heavy metals, protect DNA from cancer-causing mutations and inactivate molecules crucial to the development of cancer cells.
In addition, selenium induces apoptosis – the programmed death of cancer cells – meaning it may help check the uncontrolled reproduction that can help cancer spread so swiftly.
Finally, selenium regulates sex hormone receptors used by some cancers, thereby helping to suppress tumor invasion and growth. Peer-reviewed research has documented reductions in cancer risk through selenium supplementation.
One recent meta-analysis involving nine randomized controlled clinical trials and over 152,000 participants showed that selenium supplementation can cut cancer risk by 26 percent.
Participants who had low levels of selenium at the beginning of the study experienced an even larger (36 percent) reduction in risk – and those in high-risk populations experienced a sizeable 34 percent decrease as well.
Great NEWS: Three different forms of selenium join forces to fight cancer “across the board”
Selenium exists in three distinct forms, each with its own unique capabilities against cancer. While their names can be tongue-twisters, it’s worth noting their individual benefits.
Inorganic sodium selenite destroys the mitochondria that exist in tumor cells – while leaving the mitochondria of healthy cells unharmed. It also helps repair damaged DNA while boosting the immune response.
While it is not absorbed as well as organic forms of selenium, sodium selenite seems to do the best job of boosting crucial glutathione activity.
The second form, selenium-methyl L-selenocysteine, is an organic complex of selenium that contains the sulfur-containing amino acid cysteine.
This form suppresses tumor growth by inhibiting angiogenesis – the creation of new blood vessels that carry nutrients to tumors. It also induces the destruction of cancer cells, and has been shown to boost the effectiveness of chemotherapy drugs.
The third form, L-selenomethionine, is an organic compound of selenium that contains the amino acid L-methionine. This is the form most frequently used in clinical trials – and it has yielded extremely promising results.
In a landmark 1996 University of Arizona study, participants were given 200 mcg of L-selenomethionine a day in order to discern whether the complex could prevent skin cancer. The study did not yield any evidence at all that L-selenomethione could prevent basal or squamous cell skin cancer, per se.
But what it did do – slash the incidence of death from all cancers, by 50 percent – caused researchers to do a double take.
The results were so impressive that the team did something that is almost unprecedented in medical research: stopped the “blinded” phase of the study cold – so that all participants could immediately begin to take advantage of maximum protection against cancer.
And that’s not all.
A separate study showed that L-selenomethionine could reduce risk of prostate cancer by 63 percent – when a prior history of cancer existed – and by a whopping 74 percent in those with normal levels of PSA (prostate-specific androgen, which researchers use as a marker of prostate cancer).
How to decrease your risk of bladder cancer by nearly 40 percent
Over 70,000 Americans will be diagnosed with bladder cancer over this year alone – and 14,000 will lose their lives to the disease.
A recent review shows that selenium can substantially decrease the risk of the disease.
In a meta-analysis involving over 17,000 participants and published in Cancer Epidemiology and Prevention Biomarkers, the authors noted that selenium supplementation was associated with a 39 percent decrease in the risk of bladder cancer – when averaged out over both sexes.
When the researchers looked at the effects of selenium supplementation on women alone, they found that it reduced bladder cancer risk by a robust 45 percent. The team called for more study to further explore the benefits of selenium supplementation.
Proper nutrition can help raise selenium levels
The USDA advises that the adult daily allowance for selenium is 55 mcg a day.
You can increase your selenium levels by eating organic cage-free eggs, wild-caught salmon, halibut, poultry and grass-fed beef.
Vegans and vegetarians can obtain selenium through sunflower seeds and Brazil nuts. In fact, with a whopping 607 micrograms of selenium per cup, Brazil nuts are the single best source of this essential mineral.
If you think selenium supplementation might be right for you, check with your integrative healthcare provider before adding it to your health routine – to best advise you on the proper forms and dosages to take.
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