In fact, a 2016 archeological dig in Israel found evidence that nuts formed a major part of our ancestors’ diet 780,000 years ago.

Dig researchers discovered seven varieties of nuts, along with stone tools to crack them open. These stone tools, called “nutting stones,” are similar to those found in the United States and Europe, and archeologists date them back 4,000 to 8,000 years.

Today, many of us enjoy walnuts, almonds, pecans, Brazil nuts, pistachios, cashews, macadamia nuts, and hazelnuts, plus honorary peanuts (even though peanuts are technically a legume) with enthusiasm.

Nuts are a popular plant-based protein source and are often used in dairy analogues like nut milk and nut cheese. And a variety of nut butters have emerged, beyond traditional peanut butter. Yet, we’re only beginning to appreciate the enormous nutritional benefits that nuts give us.

So how healthy are nuts? What actually constitutes a nut? Are there any downsides to eating nuts? And what are the best ways to store and eat them?

Types of Nuts

Nuts come in many different shapes and sizes. But most of the different types of nuts fall under the tree nut category. As the name suggests, they grow on trees. But botanically, some of what we know as nuts may technically be fruits, drupes, or seeds.

In general, the word nut is used to describe a hard covering or shell surrounding a kernel or “meat” inside.

Some of the most common types of nuts include:

• Almonds
• Pecans
• Walnuts
• Hazelnuts
• Cashews
• Brazil nuts
• Macadamia nuts
• Pistachios
• Pine nuts
• Chestnuts

There are also a few other foods that have “nut” in their name that you may be wondering about. For example, are coconuts nuts? Coconuts are technically drupes because they have three layers: a smooth outer layer, a tough fibrous layer, and the fleshy part surrounding the middle.

Peanuts are also lumped into the nut category but are actually legumes. They’re the edible seeds of the peanut plant and grow underground rather than on a tree. But in terms of culinary usage, they’re very much nutlike.

Additionally, nutmeg does not come from a nut, but from a seed. Water chestnuts are actually roots or tubers. And corn nuts are still corn; they’re just roasted until they’re hard and crunchy like nuts.

Nut Nutrition

Nuts of all sorts have been an important food source for humans for centuries. In fact, it’s theorized that the discovery and inclusion of nuts in our diets may have helped shape our brains and intelligence.

This makes sense when you consider the walnut, especially. Walnuts resemble tiny brains inside a skull. As a result, they were often associated with brain health. But many different nuts have a variety of nutrients beneficial for brain health and beyond.

Nuts are a rich source of complex carbohydrates. Carbs in nuts vary, but cashews and almonds have some of the highest carbohydrate contents at 8.6 and 6.1 grams per one-ounce serving, respectively.

Nuts also contain a good amount of protein, which is why they’re often recommended as a protein source to include in a plant-based diet. Peanuts rank the highest in protein, followed closely by almonds, pistachios, and cashews.

Additionally, nuts contain fiber, contributing to satiety. Hazelnuts and almonds contain the most fiber per ounce at 3 and 4 grams, respectively.

Nuts contain both saturated and unsaturated fats. The high fat content in nuts also contributes to a relatively high amount of calories per serving. If you’re trying to manage weight, you may want to stick to some of the lowest-calorie nuts, such as raw chestnuts or cashews, or limit your portion to no more than one or two ounces per day.

Across the board, nuts also contain significant amounts of vitamins, minerals, and antioxidants. A one-ounce serving of cashews contains 1.9 milligrams of iron, a vital mineral for transporting oxygen in the blood. And almonds, cashews, and peanuts are all good sources of magnesium. A single Brazil nut can also provide an entire daily value’s worth of selenium.

So with all of that to consider, what is the healthiest nut? Opinions may vary, but walnuts have some of the highest antioxidant levels and are also one of the best plant-based sources of omega-3 fatty acids. And researchers found that walnuts had the greatest health benefits among all the nuts studied in PREDIMED, a landmark randomized clinical trial on the Mediterranean diet.

Health Benefits of Nuts Worth Knowing About

When it comes to the health benefits of nuts, there are many worth knowing about. It seems that, unless you’re allergic to them, all nuts might be good for you in one way or another.

Nuts and Heart Health

Epidemiologic studies have linked eating nuts with reduced rates of heart disease. And that’s extremely good news for everyone since heart disease is the leading cause of death worldwide.

A review on nuts and cardiovascular disease risk found that higher consumption of nuts worked out to a 19% reduction in disease incidence and a 25% reduction in death from heart disease. Researchers also found a correlation between nuts and lower risk of atrial fibrillation and stroke deaths.

What’s more, a Korean cohort study discovered that even just one 15-gram serving of nuts per week (about half an ounce) was associated with a lowered risk of high blood pressure.

Nuts and Diabetes

Relatedly, recent studies have also indicated that nut consumption may help manage or prevent type 2 diabetes.

Many people with type 2 diabetes also have some form of heart disease due to its metabolic impacts on the body. As a result, researchers used a systematic review to look at the blood lipid levels in people with type 2 diabetes. They found that both peanuts and tree nuts had an impact on total cholesterol and triglycerides in the diets of diabetes patients.

A 2021 meta-analysis of clinical trials also found that tree nut consumption reduced glucose levels and HbA1c levels in patients with type 2 diabetes.

Nuts and Brain Health

Walnuts do indeed look like little brains and may also help with brain health. A 2022 study in the journal Nutrients showed walnuts have a powerful protective effect against neuroinflammation. This is an important quality to have since neuroinflammation is directly linked to the development of neurodegenerative diseases like Alzheimer’s.

Another more recent review also suggests that nuts have a positive impact on cognitive health across the lifespan and may especially help prevent cognitive decline in older adults. In particular, walnuts were noted as the most promising nut in supporting cognition due to their omega-3 fatty acid content.

Nuts and Longevity

Speaking of being protective across your lifespan, a study of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) found that those who ate nuts at least five times per week gained, on average, an extra two years of life expectancy. The nut eaters also experienced a significant reduction in heart disease risk.

And perhaps most dramatically of all, a large-scale, 30-year-long study found that people who regularly ate one ounce of nuts at least seven times per week were 20% less likely to die for any reason, compared to those who avoided nuts in their diet.

Nuts and Cancer

Many nuts have also been linked to lower rates of certain cancers. Studies done on walnuts, in particular, have found that they appear to be particularly protective against breast and prostate cancers. Walnuts and many other nuts contain a number of potent nutrients that may help fight cancer and boost overall health. These nutrients include ellagic acid, a phytochemical, and gamma-tocopherol, an antioxidant and the major form of vitamin E — both of which have strong anti-inflammatory and cancer-protective effects.

Nuts and Erectile Dysfunction

A clinical study published in the International Journal of Impotence Research looked at what happened to men with erectile dysfunction (ED) who ate three to four handfuls of pistachios a day for three weeks. They experienced a significant improvement in blood flow through their private parts. The researchers concluded that three weeks of pistachios “resulted in a significant improvement in erectile function… without any side effects.” That’s pretty impressive, considering the side effects of prescription ED medications.

Results from the FERTINUTS trial, a study examining the impact of nuts on sperm quality, also had positive things to say. The consumption of 60 grams a day of mixed nuts versus no nuts at all showed a significant increase in sexual function and desire among men.

Disadvantages of Nuts

Despite all the impressive health benefits of nuts, there are a few things to consider when adding them to your diet.

Nut Allergies

Perhaps the most obvious downside to nuts is that many children and adults are allergic to them. Tree nut allergies are the most common type of food allergy. And most children with a tree nut allergy are allergic to more than one nut and do not usually outgrow their allergy — as is sometimes the case with other food allergens.

Although peanuts are botanically legumes and not tree nuts, there is also a significant crossover between peanut and tree nut allergies. Around 25–40% of people with a peanut allergy also have a tree nut allergy.

Both peanut and tree nut allergies can have a range of symptoms, from coughing and wheezing to indigestion to hives, and, most severe of all, anaphylaxis. Obviously, if you have a peanut or tree nut allergy, do not consume them.

The American Academy of Allergy, Asthma & Immunology (AAAAI) suggests that seeds (sesame, sunflower, or pumpkin) are often better tolerated in individuals with tree nut allergies. Coconuts, macadamia nuts, and pine nuts are also considered okay for many people with tree nut allergies since the former is botanically a fruit, and the latter two also fall under the seed category. Individuals should consult with their health care team to confirm these foods’ safety.

Nutrient Density

Nuts are some of the most nutrient-dense foods you can eat. This makes sense, considering they are a small package that has the potential to grow into a tree! But because they’re loaded with nutrition (and calories), a little can actually go a long way.

So what’s the recommended serving size of nuts? In general, current dietary guidelines recommend a 30-gram serving, or a little over an ounce. However, a handful has also been suggested as a valid (although, admittedly, not very scientific) nut serving size.

The one exception to this is Brazil nuts. Because a single Brazil nut can contain up to 96 micrograms of selenium, which is almost double the recommended amount, it’s probably best to only consume one to two Brazil nuts per day. Brazil nuts also contain barium, which can be toxic in large doses.

Antinutrients in Nuts

Because nuts and seeds contain the building blocks for new life, they also tend to come with protections in place to ensure that life succeeds. Antinutrients are plant chemicals that are meant to make a plant less tasty, to deter predators.

Nuts contain antinutrients like phytates, tannins, lectins, and oxalates. Antinutrients are so named because they interfere with the absorption of certain nutrients. So, is this a reason to avoid eating nuts?

Although antinutrients are controversial in the nutrition world, they aren’t the bad guy they’re often made out to be. As we’ve seen in this article, nuts have amazing benefits. On the other hand, many studies done on antinutrients examine them in isolation, which is not how they’re consumed.

Antinutrients are found in many plant foods, along with a variety of beneficial vitamins, minerals, antioxidants, and other plant compounds. In fact, their very inclusion may actually contribute to some of the health benefits seen in nuts and other plant-based foods.

So there’s no need to fear antinutrients in nuts. But if you do want to lessen your antinutrient consumption for whatever reason, you can do so by soaking nuts in water for 24–48 hours. Cooking, sprouting, or fermenting nuts also has the same effect.

For more on antinutrients, see our article, here.

How to Enjoy Nuts

Based on numerous studies, it appears that eating at least one serving of nuts a week, and potentially up to a serving per day, may lead to tremendous health benefits. But how you get those benefits is up to you.

You can enjoy nuts straight as a snack, with a sprinkling of salt or other seasoning, in trail mix or granola, or added to smoothies. Nuts also go well in a nut loaf or casserole, as a topping for salads, blended into nut milk, or prepared into nut cheeses, nut butters, or even pie crusts.

However, because nuts contain different types of fat, they’re prone to spoilage. Walnuts, in particular, are high in omega-3s and may go bad more quickly than other nuts. Fresh in-shell walnuts are best. If you’re a little adventurous, you can get a nutcracker and crack them yourself.

If you opt for shelled walnuts, store them in airtight containers in the refrigerator to prevent their oils from going rancid. According to the University of California Agricultural and Natural Resources, nuts will retain their nutritional and flavor quality for up to one year if stored in the refrigerator or two years in the freezer. You can find out how long each type of nut lasts by viewing this chart on Eat By Date. Throw out (or compost!) any nuts that smell or taste sour or bitter.

And, of course, a food is only as healthy as the company it keeps. When nuts are overly salted or laden with sugar or with artificial additives and flavorings, they lose much of their nutritional value and can become a less healthy choice.

Nut Recipes

Enjoy nuts of all varieties for breakfast, lunch, dinner, and dessert with these outrageously nutty and wonderfully delicious nut recipes!

1. Toasted Pistachio and Cherry Overnight Oats

Toasted Pistachio and Cherry Overnight Oats are a tasty way to get a healthy dose of powerful plant nutrients. Oats, cherries, chia seeds, and pistachios offer a great deal of fiber, protein, and healthy fats. Not to mention, cherries and pistachios are packed with nutrients to fight inflammation from their abundant phytonutrients, making this a nourishing breakfast that provides long-lasting energy and health.

2. One Sheet Spicy Almond Tofu and Green Beans

Creamy almond butter breathes new life into protein-packed tofu and crisp green beans. In this recipe, the green beans are brushed with Spicy Almond Sauce before baking alongside the tofu and onions for a sheet pan meal that is efficient and scrumptious. Once everything’s done baking, pile your ingredients on top of rice (or your favorite whole grain), drizzle more nutty almond butter sauce on top, and garnish with additional flavors and textures for a restaurant-worthy nut recipe!

3. Fudgy Chocolate Chip and Walnut Brownies

What’s better than a warm fudgy brownie? If you guessed a warm fudgy brownie with walnuts, you’d be correct! These Fudgy Chocolate Chip and Walnut Brownies may seem too good to be true, but you certainly can have your (plant-based) cake and eat it, too. Made with fiber-rich oat flour, dairy-free, fair-trade dark chocolate, applesauce, and mashed banana, these brownies will have you coming back again and again. With dense gooey chocolate, crunchy walnuts, and a fudgy texture, these brownies are a naturally sweet treat you’ll be excited to sink your teeth into!

You’d Be Nutty to Ignore Nuts!

No matter what type of nuts you enjoy, you will find beneficial qualities in them. Nuts are nutritional powerhouses providing a potent source of plant-based protein as well as healthy fats, vitamins, minerals, and antioxidants. Their robust nutritional profiles also explain why they’re so good for you. From protecting your heart health to prolonging your life to even helping you out in the bedroom, nuts have a lot to offer.

And while there are a few downsides of nuts to consider, overall, the benefits far outweigh any drawbacks (unless you’re allergic, of course). From homemade nut butters to salad toppings, nuts offer a versatile and convenient way to elevate both taste and well-being, making them an indispensable addition to a health-conscious diet.

Tell us in the comments:

• What are your favorite types of nuts?
• What health benefits of nuts are you most excited about?
• How do you like to eat nuts?

Featured Image: iStock.com/Mykola Sosiukin

Read Next:

• Walnuts: Understanding Their Benefits, Nutrition, and Sustainability
• Healthy Crunchy Snacks to Beat Those Potato Chip Cravings

The post Nut Health Benefits: You Won’t Believe How Good They Are for You appeared first on Food Revolution Network.

Those are all well and good, but what would seriously make my day is an Olympic event highlighting the foods that do the most to support health and longevity.

If I were a betting man, I’d put my money on the benefits of turmeric to win the gold. And that would be fitting since turmeric is known in India as “haldi,” the Golden Spice. It earned its nickname not just from its bold yellow-gold color but its associations with prosperity, purity, and good fortune.

In India, powdered turmeric features prominently in a traditional pre-wedding ceremony. Turned into a yellow paste, it’s applied liberally to the bride and groom’s bodies to bring them good fortune and ward off the evil eye. Unmarried friends and family members may also benefit, as whoever gets touched by the paste will supposedly find an attractive partner soon.

In addition to its ritual uses, turmeric has been revered in India for its powerful medicinal properties for over 4,000 years. A mainstay of Ayurveda, the Indian healing tradition, as well as Traditional Chinese Medicine, turmeric is now being extensively studied by modern science for its potential health benefits.

In fact, it’s thought that turmeric may be one of the most potent anti-inflammatory compounds ever examined. And preliminary evidence suggests it may reduce the risk of just about every major chronic condition.

As a result, turmeric has achieved virtual superfood status in the industrialized world, bottled into a variety of supplements. But is it effective in supplemental form? And if you get it through food, how much is enough? Can you get too much? And should you be concerned about lead exposure?

Let’s dive into the world of turmeric and explore the evidence about the health benefits and risks of the Golden Spice.

What Is Turmeric?

Turmeric, or Curcuma longa to botanists, is a plant in the ginger family (called Zingiberaceaea, which would get me knocked out of a spelling bee if I didn’t have it written out in front of me). Other members of that family include galangal and cardamom.

Turmeric is native to Southeast Asia, where it’s now grown commercially (primarily in India) and used as a cooking spice.

There are over 50 different cultivars of turmeric, with the most common being the Madras and Alleppey varieties.

The culinary part of the plant is its rhizome (underground stem). Think gingerroot, just a bit skinnier and a whole lot yellower. As a spice, turmeric has a slightly bitter, pungent, and nutty taste. And its intense hue can range from yellow to gold to orange. It’s the main spice in many curry powders and the one that gives them their distinctive color.

Turmeric has both culinary and medicinal uses. Around the world, almost one billion people use it daily as a cooking spice. You can eat the rhizomes whole, either cooked or raw. And you can also use them dried and ground into a spice powder. In addition to its culinary uses, turmeric is also used as a preservative for food and as a coloring agent for mustards.

Turmeric and extracts made from it are also consumed as a supplement, orally in capsule or liquid form, or even as a paste.

Turmeric Nutrition

Like a lot of other spices, turmeric is a rich source of many essential minerals. These include iron (the nonheme variety that doesn’t build up in blood), copper, manganese, zinc, magnesium, and potassium. Fresh turmeric also delivers a small amount of fiber.

Turmeric’s big claim to fame, though, is its curcuminoids — the compounds that give the root not just its yellow color but also many of its health benefits. The main curcuminoid is curcumin, which, despite its name, doesn’t come from cumin. Curcumin is a polyphenol, a plant compound that acts as an antioxidant in our diets and has disease-fighting properties.

For more on polyphenols, check out our full article here.

The Benefits of Turmeric

At the top of this article, I said that turmeric could win a gold medal at the Nutrition Olympics. Let’s look at the evidence that leads me to give the spice a 10 out of 10.

Turmeric Anti-Inflammatory Benefits

Curcumin is often used as an anti-inflammatory agent in Ayurveda and Traditional Chinese Medicine. And many studies have put this application to the test.

A 2019 article reviewed test-tube and animal studies where curcumin showed protective effects against several gastrointestinal problems that were caused or worsened by inflammation (our view on the use of animals in medical research is here). These included acid reflux, Barrett’s esophagus (where the esophageal lining experiences damage from acid reflux), and H. pylori infection of the stomach.

Curcumin has also shown promise in reducing the effects of inflammatory bowel disease (IBD). It seems to work by helping to calm cells that are involved in inflammation. As a result, it’s theorized that curcumin could be a treatment option for reducing IBD flare-ups.

A 2021 meta-analysis also found curcumin to be effective in lessening the pains of rheumatoid arthritis (RA) by reducing inflammation, swelling, and pain. Included among the results was a 1980 study out of Iran that found curcumin supplementation helped reduce morning stiffness and joint swelling in human patients with RA.

Turmeric and Blood Sugar

Curcumin also shows great promise in treating and perhaps even preventing type 2 diabetes. A 2021 meta-analysis provided evidence that the compound may achieve these results by reducing inflammation and blood sugar levels.

And a 2023 meta-analysis of human trials found that turmeric can help lower blood sugar and hemoglobin A1c levels in people with type 2 diabetes. Unlike many diabetes drugs, however, the side effects of turmeric were positive. They included lowering total and LDL cholesterol, triglycerides, blood pressure, insulin resistance, and markers of inflammation. The results appeared to be dose-dependent — that is, the more turmeric people consumed, the greater the effects.

Turmeric and Brain Health

Because of curcumin’s anti-inflammatory and other beneficial properties, it’s being studied as a potential treatment for Alzheimer’s and other neurodegenerative diseases. The challenge is to deliver the curcumin in a way that enables it to easily cross the blood-brain barrier. Researchers are trying to make the compound more bioavailable by binding it to “carrier molecules.”

A 2022 review article reports that curcumin may also help people with early-onset Alzheimer’s lessen the sleep disturbances that often accompany the disease. This is important because your body requires quality sleep to “do maintenance” on the brain and clean out harmful substances — so Alzheimer’s and poor sleep make for a vicious cycle of increasing brain damage.

Turmeric and Cancer

Research shows that curcumin can help prevent the initiation of cancers and slow their development once they’ve occurred. How does it do this? Researchers believe that its anticancer mechanisms include inhibiting cellular growth, reducing the invasion and migration capabilities of cancer cells, enhancing programmed cell death, reducing inflammation, and favorably altering the intestinal microbiome.

Based on studies of which molecules curcumin targets in cancer cells, it may be that curcumin could be particularly effective in combating prostate cancer, colorectal cancer, and head and neck squamous cell cancer.

And according to a 2020 review article, several studies suggest that adding curcumin to chemotherapy treatment regimens enhances the efficacy of both chemotherapy and radiotherapy. This combination may extend the survival times of patients, boost the levels of proteins that prevent the spread of cancerous tumors, and alleviate adverse effects.

Turmeric and Heart Health

A 2017 meta-analysis found that the curcumin in turmeric might help lower LDL (“bad”) cholesterol and triglycerides in the blood. It seems particularly effective in reducing cholesterol levels in people with metabolic syndrome — a cluster of conditions that increase the risk of heart disease. While much research has focused on curcumin, some studies also suggest that whole turmeric may be even more effective at lowering cholesterol than supplemental curcumin alone.

There are several conditions that increase the risk of cardiovascular disease. And these conditions all share several underlying factors: oxidative stress, impaired mitochondrial function, metabolic irregularities such as changes in lipid levels and glucose processing, as well as inflammatory responses. Curcumin demonstrates a wide range of effects that target these particular factors, suggesting that it could reduce the risk of heart disease in some of the most vulnerable populations, including elderly people as well as those who are obese and/or have type 2 diabetes.

Curcumin Bioavailability

To recap, science has recognized what many cultures have known for centuries: Turmeric has powerful medicinal properties that can help treat a wide variety of diseases and conditions. But much of the data and recorded health benefits of turmeric have been based on studies that used supplements and extracts of curcumin rather than whole turmeric root or turmeric powder.

This creates a challenge because we know that human bodies aren’t great at absorbing curcumin, either from food or in supplemental form. That’s because curcumin is what’s known as hydrophobic, which doesn’t mean it’s afraid of swimming pools. Rather, it’s very poorly absorbed in water, which makes it hard for your body to get the compound into your cells where it can do good. That means the underlying science is unavoidably muddy since it’s hard to know what dose of curcumin a patient has absorbed. You can only tell the amount given.

Fortunately, researchers have begun finding proven ways to increase curcumin’s bioavailability.

1. Turmeric and Black Pepper

When you eat dishes that contain turmeric, you can absorb more curcumin if you add black pepper. This gives you the synergistic compound piperine, which significantly enhances the serum concentration, absorption, and bioavailability of curcumin. One study found that people who ate piperine along with curcumin absorbed 20 times more of the curcumin than people who didn’t receive black pepper. (If you’re looking to make this sound impressive, you can also say that black pepper increases curcumin bioavailability by 2,000% — which is just a fancy way of adding two zeros and a percent sign.)

You can take advantage of this finding by following Dr. Greger’s advice: Every day, consume a quarter teaspoon of dried turmeric with a pinch of black pepper.

2. Eat Turmeric with a Healthy Fat

Another way to increase the bioavailability of curcumin is to eat a healthy fat along with your turmeric. That’s because, while curcumin isn’t very soluble in water, it gets along really well with fat. Traditional Indian cuisine reflects this insight, as Indian dishes that include turmeric are often cooked with coconut milk, vegetable oil, or ghee.

If you want to stick to whole plant foods, remember that nuts, seeds, and avocados are generally good sources of healthy fat that can increase curcumin bioavailability as well.

Here are some of our favorite turmeric-containing recipes to help you get more of the Golden Spice into the cells of your body.

3. Curcumin Supplements

Researchers have also found ways to increase the bioavailability of supplemental curcumin.

Nanoparticle Curcumin

One is by encapsulating the curcumin in nanoparticles, which are just like regular particles, but a lot more nano.

Okay, okay. I’ll look it up for you: Nanoparticles are very (very, very) small particles measured in nanometers, and a nanometer is one-millionth of a millimeter. The thing about nanoparticles is that at that size, they behave differently than larger particles, both on a physical and chemical level. And one of those differences is in the way they can dissolve in water while protecting the curcumin they’re surrounding.

Micellar Curcumin

A second technique for increasing the bioavailability of supplemental curcumin is to chemically change it to a micellar form. Micelles are very small lipid molecules that act as a carrier for fat-soluble curcumin and make it water-soluble, which allows the curcumin to sneak in, so to speak.

But does that actually work? Well, to put it to the test, researchers conducted a study, published in Molecular Nutrition & Food Research in 2014. They gave participants a 500-mg dose of curcuminoids in either a native curcumin powder, micronized powder, or liquid micelles, and then measured blood levels of curcuminoids in the 24 hours that followed. The researchers found that, compared to the native curcumin, the micronized powder conferred a 9-fold increase in absorption. That sounds pretty impressive until you hear about the winner — the liquid micelle format, which led to a 185-fold increase.

In their discussion, the researchers also compared their bioavailability results with those found in other studies on bioavailable curcumin forms, including the use of the piperine found in black pepper (which led to a 20-fold increase in bioavailability), turmeric essential oils (which had a 7-fold higher bioavailability), and curcumin incorporated into lecithin (which conferred a 4-fold better absorption). They called micellar curcumin’s 185-fold result “unrivaled.”

Liposomal Curcumin

A third method of increasing bioavailability is to create liposomal conjugated curcumin. Liposomes are tiny spherical structures made up of lipid bilayers that can carry therapeutic agents like drugs or natural compounds. Like micellar curcumin, liposomal curcumin has an outer membrane that bonds with water, which allows the fat-loving curcumin inside to enter human cells more readily.

Downsides & Risks of Turmeric

The way curcumin is vying for that nutritional gold medal, you might think that the more of it you get, the better. But there are several reasons to be cautious about overconsumption of the Golden Spice.

Human studies on the effects of turmeric as a food have looked at doses ranging from less than 1/16th of a teaspoon a day up to about 2 tablespoons a day. And participants have taken these amounts sometimes for more than a month.

And while traditional Indian diets may include as much as a teaspoon of turmeric per day (or about an inch of fresh turmeric root), supplemental forms of curcumin with enhanced bioavailability could deliver the equivalent to cups of turmeric — definitely not a dose that you could achieve by eating real food.

According to the European Food Safety Authority and the World Health Organization, the acceptable daily intake value of curcumin is 0–3 milligrams per kilogram of body weight. So someone weighing 150 pounds (68 kilograms) is advised to limit their consumption to 204 milligrams of curcumin per day, or approximately 1 tablespoon. Although curcumin has been found to be safe at doses of 8 grams per day in both phase I and phase II clinical trials, there is some concern that very high doses, perhaps especially when combined with enhanced bioavailability, could lead to some side effects.

Turmeric Side Effects

Too much turmeric might possibly be able to cause DNA damage — at least, that’s what researchers have found in test-tube studies. So people who are pregnant, in particular, may want to moderate their turmeric consumption. High-dose curcumin also appears to thin the endometrial lining, which can interfere with in vitro fertilization.

Turmeric helps the gallbladder pump more vigorously, which is one way it can protect the liver and even prevent gallstones. But if there’s already an obstruction in the bile duct, those additional gallbladder contractions can cause a lot of pain.

Moderating turmeric consumption may also be a good idea for people with a predisposition to forming kidney stones. That’s because turmeric is high in oxalates, which can bind to calcium to form calcium oxalate, the key ingredient in about 75% of all kidney stones. (Some curcumin products, however, contain little to no oxalate.)

And in some people, high doses of turmeric may also cause gastrointestinal problems, including diarrhea, constipation, flatulence, and nausea.

Turmeric can also act as a blood thinner, which means it may interact with several classes of medications, including blood thinners, aspirin, and diabetes drugs.

Lead in Turmeric

There’s one more issue with turmeric that isn’t about the plant itself, but its preparation.

Turmeric powder from Bangladesh and India sometimes contains lead chromate, which enhances the spice’s appearance by making it a brighter shade of yellow. Which is to say, some turmeric powder is contaminated with lead.

There’s no safe level of lead; it can seriously damage reproductive, neurological, and cardiovascular systems — especially in children. If you want to protect yourself and your family from possible lead contamination, the best option is to buy fresh turmeric root or to buy organic turmeric and curcumin products.

To be extra safe, you can contact manufacturers to ask if they test for lead and other metals. California’s Proposition 65 seeks to protect, or at least inform, consumers by providing warnings about lead in foods like ground turmeric.

Use Turmeric in Good Health — Thoughtfully

Turmeric, the Golden Spice, has long been venerated in India and other Asian countries for its vibrant hue, culinary appeal, and medicinal qualities. Rich in curcuminoids, turmeric boasts antioxidants and disease-fighting polyphenols, making it a superfood of immense value. And modern scientific studies are confirming and highlighting its anti-inflammatory properties, brain-boosting effects, and potential for managing conditions like diabetes, cardiovascular disease, and cancer.

Despite all those beneficial properties, turmeric comes with some concerns. While supplements promise convenience, their proper usage and dosage require consideration. And potential lead contamination concerns may lead some people to make sure their turmeric is grown organically or comes in a tested supplement, rather than dried and powdered. As with many medicinal spices, moderation and informed sourcing is key.

Tell us in the comments:

• Do you cook with turmeric? What are your favorite ways to use it?
• Have you ever seen fresh turmeric root at a market or grocery store?
• Do you take curcumin supplements?

Featured Image: iStock.com/ollo

Read Next:

• How Curcumin Can Help You Hack Your Genes And Avoid Disease
• Fresh vs Dried: A Guide to Herbs and Spices

The post The Golden Spice: Understanding the Health Benefits and Risks of Turmeric appeared first on Food Revolution Network.

The collapse didn’t happen, thanks to, depending on what you believe, the hundreds of millions of dollars spent upgrading code in the late 90s (whoops, 1990s) or because there was never any real risk of calamity.

But the hype — some would say hysteria — that gripped many as January 1, 2000, was approaching forced the world to consider what would happen if our information networks shut down. Now, imagine if those information networks were inside your body instead.

Your nervous system is kind of like a miniature version of the internet. Your bodily tissue (or fascia) contains approximately 250 million nerve endings, all of which are continuously gathering and sharing electrical impulses back and forth between your brain and the rest of your body. When everything works well, you can just go about your day without giving your nerves a second thought.

But when even a few of those quarter billion nerve endings are damaged or otherwise dysfunctional, you may experience a cascade of calamities throughout your body. Damaged nerves can’t deliver electrical signals optimally, or in some cases at all. This dysfunction can cause pain and a number of other symptoms, including the sensation of pins and needles, muscle problems, and even loss of normal bodily functions like digestion and breathing.

The word for this kind of nerve damage is neuropathy.

Many neurologists recommend surgery or medications as first-line treatments for neuropathy, and in fact, many advanced cases can benefit from this approach. But there’s evidence that some neuropathies, especially in their early stages, could benefit more from what’s in your pantry than what’s in your medicine cabinet.

In this article, we’ll look at neuropathy nutrition and the relationship between what we eat and nerve health.

What Is Neuropathy?

Neuropathy is the medical term for damage to nerves outside of the brain and spinal cord. This damage can cause pain, numbness, weakness, and other uncomfortable and sometimes dangerous symptoms. It’s also called peripheral neuropathy, as it disproportionately affects nerve endings that are located closer to the body’s extremities than the core.

Neuropathy can mess up nerve signals in three ways. It can lead to complete loss of signaling, inappropriate signaling, or distortion of the messages that are sent.

If only one nerve is affected, that’s called mononeuropathy. A common mononeuropathy is carpal tunnel syndrome, which is often caused by repetitive use damage to the median nerve of the arm. Polyneuropathy, which involves multiple nerves (and not talking parrots), is the more common condition.

Types of Neuropathy

There are also subcategories of neuropathy, named for the nerve function they affect.

Motor Neuropathy

Motor neuropathy interferes with the movement of the muscles typically under conscious control, such as those used for walking, grasping things, or talking. Examples include muscle weakness or shrinking, or uncontrollable muscle twitching (which is also called fasciculation).

Sensory Neuropathy

Sensory neuropathy interferes with the transmission of sensory data from the extremities to the brain, such as temperature, the pain from a paper cut (ouch!), the feeling of a light touch, or information about the location of limbs in relation to one another. This can lead to loss of reflexes, coordination, or balance; burns or infections because there’s no impulse to pull away from a hot stove or clean a wound; and feeling pain from stimuli that aren’t actually harmful, such as the weight of a blanket on the feet.

Autonomic Neuropathy

Autonomic neuropathy impairs the brain’s ability to regulate activities that people do not control consciously, such as breathing, digesting food, and heart and gland functions. People who suffer from this type of neuropathy can experience heat intolerance and excessive sweating, light-headedness from low blood pressure, and vision problems, among other things.

Proximal Neuropathy

Proximal neuropathy is a type of nerve damage centered in the hip, buttock, or thigh. It usually causes pain in just one side of the body.

Focal Nerve Neuropathy

Focal nerve neuropathy affects a single nerve and may cause symptoms such as double vision, weakness on one side of the body, or partial paralysis, and associated pain. This type most often targets nerve endings in the legs, hands, head, or torso.

What Causes Neuropathy?

There are more than 100 different conditions, both inherited and developed, that can lead to neuropathy. But a few of them cause the vast majority of cases.

Neuropathy and Diabetes

Diabetes, both types 1  and 2, commonly causes neuropathy. That’s because high glucose levels can damage the small blood vessels that supply your nerves. As those nerves cannot access the nutrients they need, their fibers suffer damage and they may eventually die. At this writing, there’s no known way to reverse the damage once the nerves have atrophied. But there are many ways to prevent and reverse prediabetes and type 2 diabetes. (I hosted a whole masterclass on the topic with diabetes expert Brenda Davis, RD — to watch it for free click here.)

Neuropathy and Autoimmune Diseases

Autoimmune diseases cause harm by attacking the body’s own cells and tissues as if they belonged to a foreign invader. Two autoimmune conditions that target the nerves include Guillain-Barré syndrome and celiac disease.

Guillain-Barré syndrome typically presents after a gastrointestinal or respiratory infection, or following a vaccination. For some reason, the immune system responds to these challenges by starting to destroy the myelin sheath that surrounds the axons of many nerve cells. It can then progress to damaging the axons themselves.

Most people recover fully, a process that can last from a few weeks to a few years. But in some cases, the neuropathy progresses to paralysis that can threaten the ability to breathe.

The most common form of neuropathy that accompanies celiac disease involves both motor and sensory nerves. Other autoimmune diseases, including autoimmune thyroid disease, rheumatoid arthritis, systemic lupus erythematosus, and Sjögren’s syndrome, are linked to both neuropathy and celiac disease. Because the nerve damage appears to be triggered by exposure to gluten, symptoms may improve or even resolve on a gluten-free diet.

Neuropathy and Alcoholism

Neuropathy is among the most common negative side effects of chronic alcohol overconsumption. It typically shows up as pain, pins and needles, and lack of muscle control in the lower extremities. Alcohol, it turns out, directly poisons nerves. And the poor nutrition that often accompanies alcoholism is a separate risk factor for neuropathy. Patients who abuse alcohol also tend to consume fewer other calories, and their gastrointestinal tracts struggle to absorb the nutrients they do encounter.

Because alcoholism is a chronic condition, the neuropathy it causes may become permanent. But in cases that are caught early enough, stopping alcohol consumption may help improve neuropathy.

Other Causes of Neuropathy

Toxins other than alcohol can also cause neuropathy, among them mercury, certain types of toxic mold, and chemotherapy drugs. Injury and trauma can also induce neuropathy if it involves compression or crushing of a nerve, as can happen in automobile accidents, falls, sports, and even some medical procedures.

What Vitamins and Minerals Help with Neuropathy?

We know that certain vitamins and minerals are essential for healthy nerve function. And a lot of studies have looked at specific nutrients focused on supplemental forms and doses, but very few have looked at the impact of dietary nutrients on neuropathy. So it makes sense that one of the best ways to reduce your odds of developing neuropathy is to eat a diet rich in the nutrients known to nourish your nerves. But unfortunately, the evidence for this statement is a bit indirect and circumstantial. Therefore, let’s look at the specific nutrients that have been studied, remembering that all of these nutrients are available in foods as well as in supplements.

Vitamin B12

Vitamin B12 helps your body produce a substance called myelin that shields some nerves and helps them transmit information and sensations faster and more efficiently. You can think of them as the insulation on electrical cables and wires. Getting enough B12 is essential for your health, and specifically for the prevention of neuropathy, which is the most common symptom of B12 deficiency.

Supplementing with B12 (especially in plant-based eaters who have a harder time getting this nutrient from food) can improve peripheral neuropathy, including the forms that are primarily caused by diabetes.

For more on B12, including how to ensure that you’re getting enough along with the best plant-based sources, check out our comprehensive article: Vitamin B12: Why it’s Important and How to Avoid B12 Deficiency.

Vitamin B1

Vitamin B1, also known as thiamine, is also a critical nutrient for your nerves. Peripheral neuropathy can be caused by a B1 deficiency, something that’s seen as part of the cluster of symptoms associated with beriberi. That’s because B1 plays a key role as a coenzyme in carbohydrate metabolism, which is the main energy supply for nerve fibers. It also protects nerves from oxidative damage.

Supplementing (with food-based thiamine or with a synthetic analogue, benfotiamine) or eating foods rich in B1 can help prevent or treat deficiency and neuropathy. In severe cases, patients may need intravenous thiamine to relieve symptoms.

Vitamin B3

Another neurological superhero from the B-Vitamin Cinematic Universe is vitamin B3, aka niacin. B3 plays a key role in the development and survival of nerve cells. Studies of rats have shown that supplementation with this family of vitamins can protect against nerve pain and injury, preserve muscle function and vision, and lessen pain and discomfort. (Our view on the use of animals in medical research is here.)

For people who are dealing with ongoing neuropathy, B3 supplementation appears to help only when done in combination with other B vitamins. When neuropathy is associated with cardiovascular disease, there’s research indicating that B3 may work better in conjunction with statins.

For more on the B vitamin family, check out our article: What B Vitamins Do You Need — And What Are The Best Vegan Sources of B Vitamins?

Vitamin E

Your central and peripheral nervous systems are both big fans (and avid users) of vitamin E. Deficiency of this nutrient negatively affects both systems and can lead to peripheral neuropathy. That’s because not having enough vitamin E can cause changes in peripheral nerves and hasten the loss of a type of neuron known as a DRG cell. DRG — dorsal root ganglia — cells are of particular importance because they are afferent neurons, conveying information inward from the body to the brain and spinal cord.

A 2014 study found that vitamin E supplementation reduced neuropathic pain in patients with diabetes. And a 2021 study of people with peripheral neuropathy caused by chemotherapy also found that vitamin E supplementation was an effective treatment.

For more on vitamin E, including its health benefits and some possible risks of supplementation (spoiler alert: it’s probably better to get it from food than from pills!), read our article on Vitamin E Benefits: Why it Matters & the Best Places to Find It.

Magnesium

Magnesium is important for the nerves to transmit messages optimally, as well as for neuromuscular coordination. Magnesium plays a bunch of roles in the nervous system, including keeping overexcited nerve cells from self-destructing. In blocking a nerve receptor called N-methyl-d-aspartate (NMDA), magnesium both calms the nervous system and prevents pain hypersensitivity.

Patients with diabetic neuropathy also tend to have lower levels of magnesium in their blood. And a 2015 study of rats showed improved neurological function recovery and enhanced nerve regeneration with a high-magnesium diet.

Find out more about magnesium in our article: All About Magnesium: Health Benefits, Risks, & Magnesium-Rich Foods You Should Know About.

Omega-3s

Omega-3s are another nutrient group that’s essential for the development and maintenance of healthy nerves. They can help prevent the death of nerve cells and improve their function by chilling out pro-inflammatory and oxidative stress pathways.

A 2017 study that gave supplements of the omega-3 fatty acids EPA and DHA to mice showed that the supplementation sped up their nerve regeneration and, based on observations of a reduction of pain behaviors, reduced their pain as well.

A 2021 study of humans with diabetic neuropathy also found that the lower the plasma DHA levels, the more prevalent multiple neuropathies were. Giving the subjects omega-3 therapy led to greater nerve regeneration.

Find out more about omega-3s in our comprehensive article: Omega-3s: Why Are They Important — And What Are the Best Sources for Your Health?

Alpha-Lipoic Acid

Alpha-lipoic acid is an antioxidant that your body manufactures in the mitochondria (or energy center) of your cells. It works to eliminate reactive oxygen species (ROS), and helps with neuropathy by improving circulation and enhancing the dilation of blood vessels. It also helps suppress a cytokine called prostaglandin E2, which is a key compound involved in inflammation. By affecting several different pathways of oxidative stress, alpha-lipoic acid may reduce sensory neuropathy pain.

Foods That May Help with Neuropathy

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What to Avoid with Neuropathy

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Recipes That May Help with Neuropathy

Increasing consumption of healing plant-based foods could be a wonderful and gentle support to anyone who is suffering from (or wants to avoid) nerve pain. With these tasty plant-based recipes, incorporating foods that contain supportive nutrients necessary for your nervous system can be enjoyable, simple, and nourishing for your nerves and your entire body.

1. Matcha Muffins

Whether enjoyed with your morning tea or as an afternoon pick-me-up, our Matcha Muffins are a testament to the idea that wholesome ingredients can be both delicious and supportive of your well-being. Made with oats, which contain a type of soluble fiber called beta-glucans, these muffins may aid in reducing inflammation and supporting overall nerve health. Their subtle sweetness and earthy undertones create a harmonious flavor blend that will satisfy your sweet cravings without the refined sugar.

2. Kale Caesar with Tofu Croutons

Kale Caesar with Tofu Croutons has many vital nutrients that can positively influence the health of your nerves. Kale contains sulforaphane, which may go a long way in reducing oxidative stress and inflammation, providing relief to those experiencing nerve damage and discomfort. The creamy Caesar dressing, nutty walnut parmesan, and crunchy tofu croutons are also brimming with nutrients such as B12, omega-3s, and magnesium — all essential for proper nerve functioning. This wholesome salad is a great go-to meal when you are looking for something consistent to enjoy in your journey toward improved nerve health.

3. Saffron Cauliflower and Chickpeas

Saffron may not be the first thing you think of when you consider natural remedies to help with pain relief, but it has actually been shown to have therapeutic effects for those living with neuropathy thanks to its anti-inflammatory properties. When combined with sulforaphane-rich cauliflower, this wholesome side dish will not only be a savory delight for you to enjoy but a nourishing experience for your nervous system as well.

Consider Your Diet When Dealing with Neuropathy

Healthy nerves require good nutrition. And without some specific nutrients, neuropathy can develop or become worse. For people with diabetes, it’s particularly important to eat a diet rich in nutrients, like fruits, vegetables, and whole grains, all of which contain compounds that act like superheroes for our nerves.

On the other hand, some foods, especially those high in sugar and saturated fats, act a bit like neuropathy villains, worsening the problem and causing additional suffering. Once you understand the connection between what’s on your plate and how your nerves feel and function, you can make choices to support your health and quality of life.

Tell us in the comments:

• Have you or anyone you love ever experienced neuropathy?
• What are your favorite foods for neuropathy?
• Which neuropathy-busting recipe will you try next?

Featured Image: iStock.com/Sorapop

Read Next:

• The Best Foods (and Diet) to Help You Tackle Type 2 Diabetes
• How Diet and Good Gut Health Can Help Manage Pain & Inflammation in Rheumatoid Arthritis

The post Neuropathy and Diet: How Nutrition Impacts Nerve Damage appeared first on Food Revolution Network.

The doctrine of signatures says that plants that resemble a condition or body part can in some way treat or alleviate related illnesses. Following that thinking, walnuts, which look like brains, were thought to ease headaches and mental health issues. Similarly, the scarlet roots of bloodroot were thought to treat diseases of the circulatory system. And since ginseng root looks like a human being, it was thought to aid and strengthen all parts of the human body. Indeed, the very word “ginseng” comes from the Chinese word for “man-root.”

But the doctrine of signatures is controversial and based on theory over scientific fact. So is it true that walnuts are actually good for brain health? What other walnut health benefits are there? And are walnuts good for the environment?

What Are Walnuts?

If you’re a word lover, you might enjoy adding “juglandaceous” to your vocabulary, in case you were missing a word for “of or pertaining to walnuts.” Walnuts are proud members of the Juglans genus, along with about 20 other tree species, including hickories and pecans.

Technically, walnuts can be classified as nuts or dry drupes, which is science’s alliterative way of talking about fruits with a single seed and a dry husk. Walnuts grow in groups of two or three and range between 1.5 and 2 inches in circumference.

The nut of the walnut forms inside a soft green outer husk and a hard shell. Crack that shell open carefully enough, and you’ll behold a whole walnut that resembles a human brain — including wrinkles, folds, and ridges.

Types of Walnuts

There are two main types of walnuts that you’re likely to encounter in your culinary adventures: English walnuts (also known as Persian), and black walnuts.

English or Persian Walnuts

English walnuts are the kind most walnut-eaters are familiar with, as they’re the type you’re likely to see in grocery stores. They have a sweet, mild flavor, and feature prominently in desserts, salads, and many savory dishes.

Although Persian walnuts originated in what is now Iran, they’re often referred to as English walnuts because they were brought to England by the Romans and traded throughout Europe. Since then, their popularity has led to them being grown commercially worldwide.

In the US, English walnut trees grow best in USDA Zones 4–8 (a classification system that tells farmers and gardeners which plants are hardy enough to thrive in various locations). More than 99% of US commercially grown English walnuts come from California, which supplies about half of the world’s walnut trade. Romania has become the main producer and exporter of walnuts in Europe.

Black Walnuts

Black walnuts are native to North America, and almost all of them come from trees growing in the wild rather than in commercial orchards. Since black walnut trees don’t grow in neat, evenly-spaced rows, they’re harvested by hand rather than by machine. The largest black walnut processor is Hammons Black Walnuts in Missouri.

Black walnuts are bolder and sweeter than English walnuts, with a distinctive earthy or musky flavor.

These nuts were and are an important part of Indigenous diets in the regions where they grow. It takes a lot of effort to harvest and remove their tough green husks and then crack open their extremely hard, black-ridged shells. There are even specialty nutcrackers made just for black walnuts.

In addition to eating black walnuts, you can use them for their oil, and for making deep black or brown dyes.

Walnut Nutrition

Like other tree nuts, walnuts have been an important source of plant-based fat and protein throughout much of recorded human history. They contain polyunsaturated fat in the form of omega-3 and omega-6 fatty acids, including roughly 2.5 grams per ounce of alpha-linolenic acid (ALA). Omega-3s can also reduce the risk of heart disease and contribute to brain and immune health, as well as bringing anti-inflammatory benefits to the body.

Walnuts are high in B vitamins and are a rich source of minerals, including magnesium, phosphorus, manganese, and copper. Of all the tree nuts, walnuts are antioxidant champs, with higher concentrations than any other commonly consumed tree nut. As a whole plant food, they’re also a solid source of fiber.

Black walnuts may pack an even more potent nutritional punch. They’re higher in zinc and selenium than English walnuts and contain more antioxidants and polyunsaturated fatty acids.

The Health Benefits of Walnuts

Measuring the amounts of nutrients found in walnuts is all well and good, but what’s the effect of all that nutritional goodness on human health? There’s some powerful evidence showing that eating walnuts can benefit your heart, digestive system, and, yes, your brain. They may also be able to fight cancer and decrease chronic inflammation.

Walnuts and Heart Health

A 2013 clinical trial found that people who added walnuts to their diet improved the health of their blood vessels. The addition also improved their cholesterol efflux, a process by which the body removes excess cholesterol from blood vessels. Both of these outcomes are beneficial for heart health.

A large study published in 2018 looked at health and dietary outcomes for over 200,000 participants, none of whom had heart disease at the start of the study. After following them for 25 years, about 14,000 of the participants experienced coronary events (heart attacks and strokes). But those who ate at least one serving of walnuts per week had a 13–26% lower risk of heart disease.

Since walnuts are high in calories, some people worry that they might contribute to weight gain and thus increase the risk of heart disease. A 2018 meta-analysis addressed that very concern.

Researchers looked at 26 studies that included over 1,000 participants, to see the effect that walnuts had on lipid levels, weight, and other heart disease risk factors. Their analysis showed that, on average, walnuts actually lowered total and LDL (“bad”) cholesterol, and didn’t impact weight one way or the other.

Walnuts and Digestion

Walnuts can help to improve your gut health by promoting the growth of beneficial bacteria.

A 2018 study found that when healthy people started eating just 43 grams of walnuts a day, after eight weeks, their gut microbiomes became healthier and more diverse.

Another 2018 study found that eating walnuts increased concentrations of beneficial bacteria that produce a substance called butyrate, which is good for intestinal health. Additionally, walnuts can reduce the number of harmful substances produced by certain bacteria that can cause inflammation and increase “bad” LDL cholesterol.

Walnuts and Brain Health

Now we get to the brain. Are walnuts good for cognitive health?

A 2014 review article concluded that walnuts should be included in prevention strategies against the epidemic of cognitive decline and dementia. The phytochemical substances present in walnuts not only decrease oxidative stress and inflammation in brain cells but also boost communication between neurons, stimulate the formation of new neurons, and assist in the removal of harmful proteins associated with the development of dementia.

While human studies have repeatedly shown that diets that include walnuts are associated with improved cognitive performance and better memory, a 2020 mouse study explored the possible mechanisms for this. The study found that walnuts’ antioxidant and anti-inflammatory properties suppressed the production of free radicals and enhanced antioxidant protection, consequently lowering the risk of brain degeneration. (Our view on the use of animals in medical research is here.)

A 2022 article also reviewed some of the ways walnuts are known to combat neuroinflammation, a major contributor both to aging in general and to neurodegenerative diseases like Alzheimer’s in particular. It quickly got technical on me, with phrases such as “inhibition of peripheral inflammation mediated by macrophages.” But the bottom line is that walnuts appear to reduce neuroinflammation through a number of synergistic biochemical mechanisms.

Walnuts and Cancer

A 2019 clinical trial studied the impact of walnut consumption on breast cancer growth and survival. Women with confirmed breast cancer cases were divided into two groups, one whose members began eating two ounces of walnuts daily after their initial biopsy, and a control group that did not change their diet.

After about two weeks, further samples were taken from the tumors. In the walnut-consuming group, the expression of 456 specific genes in the tumor was significantly altered to encourage cancer cell death and suppress cell growth and migration processes. This supports the idea that eating walnuts could potentially slow the growth of cancer cells and increase breast cancer survival rates.

A 2020 study found that black walnuts also demonstrate impressive anticancer activity, thanks to compounds such as penta-O-galloyl-β-d-glucose and quercetin 3-β-d-glucoside. I tried to remember the names of these compounds by putting them to the tune of “Supercalifragilisticexpialidocious,” but I couldn’t get the syllables to match.

Walnuts and Inflammation

Black walnuts, in particular, show amazing anti-inflammatory powers. Two cultivars, named Surprise and Sparrow, demonstrated the ability to suppress inflammatory human white blood cells in a 2019 test-tube study.

But common English walnuts are no slouches in the anti-inflammatory department, either. In 2020, researchers published the results of a two-year trial in which one group of older adults consumed roughly 15% of their daily calories from walnuts, while others ate a similar but walnut-free diet. They found that the walnuts had a health-promoting effect on several inflammatory molecules implicated in cardiovascular disease.

Walnuts may battle inflammation through a compound known as ellagitannins, which can do some very cool anti-inflammatory things. It breaks down in your body to release another compound called ellagic acid. And your gut bacteria then transform this into substances called urolithins, which may have strong anti-inflammatory properties.

Are Walnuts Sustainable?

In general, nuts and other plant-based protein sources produce far fewer greenhouse gas emissions than animal-based food products. The main issue for walnuts is their need for water since half the English walnuts consumed in the world are grown in California — a state perennially vulnerable to drought.

Each pound of walnuts takes about 1,260 gallons of water, which is less than a pound of almonds or beef (which is kind of in a class by itself, requiring 2,400 gallons of water per pound), but still quite a bit — especially in a water-poor region.

However, walnut trees can also benefit the environment in some important ways. Walnut plantations studied in China increased soil carbon and promoted microbial growth and activities.

And black walnuts are potentially even more sustainable, at least on a small scale, since they are wild-grown and harvested by hand. They require no pesticides and don’t need fossil-fuel-driven machines for harvesting.

Walnut shells also have many industrial uses, some of which are being explored to replace less environmentally friendly alternatives. For example, the shells are being added to substances called geopolymers that can make highly effective insulation.

Walnut shells also have uses as gardening mulch and ground cover, animal bedding, ingredients in the manufacture of activated carbon, abrasive elements in cleaning products, and an energy source for bioethanol production.

Walnuts for the Win

Walnuts are an important tree nut and have been for thousands of years. And while they do use a lot of water, walnuts can also be good for the environment by pulling carbon into the soil. Their impressive nutritional profile makes them a standout for both culinary purposes and medicinal uses. Walnuts are a rich source of healthy fats and protein. And they’ve been found to have benefits for heart, brain, and digestive health, as well as in fighting cancer and inflammation.

For more on how to choose, store, and use walnuts in recipes, check out our article here.

Tell us in the comments:

• How often do you eat walnuts?
• What are your favorite ways to enjoy them?
• What surprised you the most about the health benefits of walnuts?

Featured Image: iStock.com/aslanyus

Read Next:

• You Won’t Believe How Healthy Nuts Are for You
• Are Hazelnuts Good for You? How & Why to Use Hazelnuts

The post Walnuts: Understanding Their Benefits, Nutrition, and Sustainability appeared first on Food Revolution Network.

Plants communicate with us and the world using the language of color as well. While they don’t share romantic sentiments (as far as we know — although I’ve known some blackberry brambles that could get quite handsy), they do give us clues as to their healing powers.

The compounds in plants that enable them to send such signals are called polyphenols. There are over 8,000 of them (at least that we know of), and they belong to a few distinct families. The largest of these families, with over 6,000 compounds (and counting), is flavonoids.

(If you’re eager to read a big honking article all about flavonoids and why they’re so good for you, click here.)

One of the most commonly consumed flavonoids is called quercetin. It’s also one of the most studied. And it’s often touted as a nutrient that can play a big role in the prevention and treatment of heart disease. But what does science say about quercetin? How does it work in the body? Does it have other health benefits aside from cardiovascular? What foods are the best sources? And do you need to supplement to get enough?

Let’s explore the mysterious world of quercetin, and find out all the ways this powerhouse compound is trying to express its love.

What Is Quercetin?

Quercetin is a proud member of the flavonoid family of polyphenols — a class of phytonutrients produced by plants to help them resist fungi, bacteria, and other infections, as well as deter consumption by insects and animals. Quercetin comes in several forms, and one of the most famous among them is rutin.

Rutin has antioxidant and anti-inflammatory effects, and provides some protection against cancer and other diseases. It’s found in high concentrations in buckwheat, and in ginkgo, apples, and other fruits and vegetables.

Rutin, like almost all forms of quercetin, acts as an antioxidant in the body, helping protect you from disease, much like it protects plants from bugs and harmful bacteria. In your body, antioxidants help regulate oxidative stress pathways, preventing and repairing cellular and DNA damage.

Quercetin Health Benefits

Quercetin works on so many systems in the body that it’s no surprise it appears useful in preventing and treating a wide range of conditions. It’s usually easiest for researchers to study a compound when given as a supplement because food comes with a myriad of synergistic variables (such as antioxidants, fiber, calories, and other nutrients) that can impact results. So, most of the research on quercetin has involved supplemental forms. However, keep in mind that, as with most nutrients, food forms are probably best. Here are a few health benefits of quercetin that have been solidly backed up by scientific research (many involving supplementation, for the purposes of the studies).

Quercetin and Heart Health

Quercetin has shown impressive cardiovascular effects in animal and test-tube studies. It lowers blood pressure, reduces cholesterol levels, improves glucose control, prevents the buildup of plaque in arteries, and protects the heart from damage. Clinical trials in humans have found that quercetin can contribute to healthier cholesterol numbers.

A 2016 meta-analysis of seven small controlled clinical trials (with a total of under 600 participants) found a reduction of both systolic and diastolic blood pressure with quercetin supplementation of more than 500 milligrams per day.

One way quercetin can support your heart is by protecting one of the cardiovascular system’s “weakest links:” the endothelial lining of your blood vessels. The endothelium performs a host of essential functions, including helping control the width of your blood vessels and playing a role in blood clotting, inflammation, and immune responses. As it ages, it tends to wear out, and modern drugs and surgical techniques haven’t been able to extend its working life.

Quercetin, on the other hand, appears to protect the endothelium from damage, and in doing so, could help to prevent certain types of heart disease.

Quercetin for COVID-19

Quercetin is known for its antimicrobial, antiviral, anti-inflammatory, antioxidant, and other beneficial effects in the fight against SARS, a coronavirus in the same family as COVID-19.  That’s why scientists have had high hopes for the flavonoid as a means of preventing and treating COVID-19.

Researchers in 2022 found that quercetin did indeed inhibit three parts of the coronavirus cycle of infection: entry, absorption, and penetration. They suggested that it might work synergistically with vitamins C, D, and E as well as other polyphenols as a first-line prevention and treatment protocol for the novel coronavirus.

This was put to the test in a study published in early 2023, in which 50 patients with COVID-19 were given either standard of care or standard of care plus 500 milligrams of quercetin per day. The quercetin group had fewer symptoms than the control group, recovered faster, and tested negative sooner as well.

Some researchers and clinicians are starting to include quercetin in “inventive” drug compositions designed to treat COVID-19, pairing it with vitamins, other phytonutrients, and mainstream pharmaceuticals like Paxlovid.

Quercetin and Cancer

Quercetin appears to disrupt the progression of some cancers, particularly those of the gastrointestinal system, by pushing cancerous cells to self-destruct (a process known as apoptosis). It can also arrest the cycle through which the cancer cells divide and proliferate, as well as inhibit angiogenesis, which is the creation of new blood vessels in a growing tumor.

And that’s just scratching the surface of the ways quercetin appears to mess with cancer. Recently, researchers have been exploring the use of quercetin as an ingredient in “chemoprevention” cocktails that aim to stop cancer before it turns into a clinically significant disease. Preliminary studies have shown that quercetin is lethal to ovarian cancer cells at doses well within the range considered to be safe for daily consumption.

Quercetin for Inflammation

One of the most significant risk factors in the development of cardiovascular disease and type 2 diabetes is obesity. But why? What’s the connection?

Some researchers point to the fact that obesity causes chronic inflammation, particularly in the liver, fat cells, skeletal muscles, and circulatory system. Quercetin’s anti-inflammatory power can lessen insulin resistance (a key driver of type 2 diabetes) and combat atherosclerosis (a big component of heart disease). Also, quercetin helps gut microbiota stay healthy even when dealing with obesity-related inflammation.

A 2020 study found that treating skin cells with quercetin protected them against damage from the inflammation that accompanies skin conditions like atopic dermatitis. Quercetin increased levels of protective compounds (occludin and E-cadherin, if you’re into the details here) and reduced levels of harmful ones (matrix metalloproteinases, to be precise). What’s more, wounds treated with quercetin healed faster, due partly to an increased production of skin proteins and inhibition of the release of enzymes that can degrade skin tissue.

Quercetin’s anti-inflammatory properties suggest that it may also be a powerful booster of the immune system. But as careful scientists love to say, “More research is needed.”

Quercetin and Brain Health

Scientists are also hopeful about quercetin’s potential as a therapy to prevent the progression of neurodegenerative conditions such as Alzheimer’s. It may shield your brain cells from harmful effects caused by unstable molecules (there’s that antioxidant superpower again) while also reducing the breakdown of fats in the brain.

Quercetin also stops the buildup of specific harmful proteins, preventing cell destruction and what’s ominously known as inflammatory cascade pathways.

In addition to Alzheimer’s, other neurodegenerative diseases that are fueled by inflammation include Parkinson’s disease, multiple sclerosis, and amyotrophic lateral sclerosis (ALS). The inflammation in the brain among these disorders can lead to neuronal cell death, with devastating consequences for health, life span, and quality of life.

Recent research has uncovered a possible mechanism by which quercetin can put a stop to this inflammation — by influencing the expression of microRNA. MicroRNA is a small noncoding RNA molecule involved in various biological processes, including development, cell differentiation, and proliferation. Some researchers believe that quercetin’s ability to influence microRNA could be a powerful tool in preventing the damage that accompanies inflammation, and they’re exploring methods of delivering the nutrient in ways that increase its efficacy.

Quercetin Bioavailability

Your body can’t make its own quercetin, so the only way to take advantage of this amazing compound is to get it from food or supplements. If you’re eating a nutritionally excellent diet with a variety of whole plant foods, the good news is that you can expect to consume up to 13 milligrams of quercetin per day.

The less good news is that quercetin bioavailability is generally low. Or at least, humans don’t appear to be very good at absorbing it. All is not lost, though. It turns out that some of your gut microbes are very good at metabolizing quercetin into forms your body can use and benefit from.

There are several ways to increase the bioavailability of quercetin. A 2005 study measured the amount of quercetin in several onion cultivars that were either baked, sautéed, or boiled. Researchers found that baking and sautéing increased quercetin concentrations while boiling decreased them.

You can also absorb more quercetin if you pair quercetin-containing foods with a fat source. That’s because quercetin dissolves in fat, which is why it’s known as lipophilic. And having those foods along with sources of water-soluble fiber, such as pectin and soybeans, may also improve quercetin bioavailability.

Finally, quercetin is more bioavailable when consumed as part of a whole food. That is to say, your body appears to recognize it and know what to do with it when it is delivered in a familiar package, together with all the other phytonutrients contained in that food.

Food Sources of Quercetin

Should You Take Quercetin Supplements?

Since quercetin is in so many different plant foods, for most people, supplements are probably not necessary — especially since whole-food sources appear to be more bioavailable.

There might be some instances, however, in which quercetin supplements could be beneficial. For someone suffering from chronic inflammation, supplemental quercetin may help. And studies have shown that it can inhibit histamine production and pro-inflammatory mediators, which could help allergy sufferers.

A 2016 study of rats who had had noxious chemicals sprayed into their nostrils found that supplementing at 25 milligrams per kilogram of body weight for at least five days reduced nasal rubbing and sneezing. (Our view on the use of animals in medical research is here.)

As we’ve seen, quercetin supplementation can reduce the length and seriousness of COVID-19, especially if administered at an early stage. It may also be able to improve performance and recovery in athletes, who seem to need more antioxidants than other people to counter the oxidative damage brought on by intense physical exertion.

In terms of safety, clinical trials of supplemental quercetin have shown no significant side effects with doses of up to 1,000 milligrams per day for up to 12 weeks. As quercetin isn’t very bioavailable to begin with, supplements often include another bioactive compound that can help with absorbability. Quercetin may be absorbed more effectively when combined with bromelain, zinc, and/or vitamin C.

Side Effects of Quercetin Supplements

The most common side effects of quercetin supplements are headache and upset stomach.

In terms of drug interactions — quercetin can impact how the body responds to certain medications, including blood thinners, antibiotics, and other drugs with a similar chemical structure. Quercetin may also interact with chemotherapy drugs used to treat cancer. Whether it improves their effectiveness or gets in their way is still up for debate.

And in female rats with estrogen-induced breast cancer, even dietary quercetin was problematic, as it increased tumor severity. However, it remains to be seen whether the same can be said for humans.

Since studies show that quercetin can significantly lower blood pressure and may protect cardiovascular health, it may enhance the effects of blood pressure and blood-thinning medications. Therefore, it’s probably best to talk with your health care provider before starting quercetin supplementation if you’re taking these types of medications.

Recipes with Quercetin

From delightful salads featuring quercetin-packed blueberries to a hearty dish that incorporates quercetin-rich artichokes, these recipes provide delicious ideas for how to enjoy everyday quercetin-filled foods. Enjoy the healing benefits of quercetin to help nourish your heart health, immune system, brain function, and more — all while indulging in plenty of delicious whole food, plant-based ingredients!

1. Cinnamon Apple Breakfast Smoothie

Indulge in our Cinnamon Apple Breakfast Smoothie, a delightful morning treat that not only tantalizes your taste buds but will also boost your day with quercetin and other vital nutrients. At the heart of this smoothie lies the unassuming apple, packed with quercetin, a potent flavonoid renowned for its antioxidant prowess. By including an apple in your smoothie, you’re also inviting the goodness of quercetin to join the party, enhancing both flavor and nutrition.

2. The Shine Brightly Salad

We just love how The Shine Brightly Salad can’t help but put a smile on people’s faces. The addition of sweet and juicy blueberries is one big reason why! Blueberries are bursting with quercetin, which is your ally in the fight against oxidative stress and inflammation. Plus, when combined with fresh leafy greens and toasty sunflower seeds, you’ll enjoy a fresh and vibrant salad that will help you shine from the inside out!

3. Cheesy Artichoke and Asparagus Penne

Artichokes are among the top quercetin-rich veggies — and boy, oh boy, do we love them (and hope you do, too!). This Cheesy Artichoke and Asparagus Penne is loaded with powerful antioxidants, phytochemicals, and essential minerals like magnesium, potassium, niacin, and folate. Adding artichokes to your diet regularly is a great way to lower inflammation and increase healing through plant power. What’s more, this colorful pasta has tons of fiber from the veggies, whole grains, and lentils, as well as protein from the lentils — so you’ve got the complete package when it comes to this meal.

Embrace the Power of Quercetin

Quercetin, a compound found in some of our most popular fruits and vegetables, is a powerhouse of nutritional goodness. Thanks to its antioxidant, anti-inflammatory, and immune-boosting abilities, it appears to be something of a dietary medicine cabinet in a single nutrient.

Some people, such as athletes and those suffering from respiratory illnesses like COVID-19, may benefit from supplementation. But for most people, eating a varied and balanced diet will allow you to get the quercetin (and other phytonutrients and antioxidants) you need to optimize your health.

Tell us in the comments:

• Which colors of the “food rainbow” do you want to eat more often?
• What are your favorite quercetin-containing foods?
• Which quercetin-rich recipe will you try next?

Featured Image: iStock.com/Marko Jan

Read Next:

• What Are Flavonoids? And How Are They Good for Your Health?
• Eat the Rainbow: Why Is it Important to Eat a Colorful Variety of Fruits and Vegetables?

The post Quercetin: Health Benefits, Risks, and Sources Compared appeared first on Food Revolution Network.

What do you do to stay alive and thrive in the face of all these challenges? If you answered “synthesize polyphenols,” then congratulations! You’ve just won this round of “Are You as Smart as a Plant?”

Polyphenols are a class of compounds (a huge class, actually, made up of at least 8,000 different ones that we know of) that are in a wide variety of plant foods. You may have heard of some of them, like resveratrol (found in grapes and red wine) and EGCG (featured in green tea).

Plants produce them as protection from various threats, including disease and sun damage. And animals who consume those plants can also benefit from polyphenols in similar ways.

As industrialized societies struggle to contain multiple epidemics of chronic disease, many medical experts and researchers are now pointing to polyphenols (and other nutrients found in whole, minimally processed plant foods) as powerful allies in preventing and treating a variety of chronic conditions.

So in this article, we’ll explore the world of polyphenols, including how they work in your body, their health benefits, and whether you should get them from food or supplements.

What Are Polyphenols?

Polyphenols are natural compounds found in various plants. Researchers consider polyphenols to be kind of “bonus” compounds, or in their jargon, “secondary metabolites.” This means they’re not directly involved in the growth, development, or reproduction of a plant.

Plants produce polyphenols as a defense mechanism against ultraviolet radiation and aggression from pathogens. But they aren’t purely defensive; they’re also deployed to attract pollinators.

From our perspective, polyphenols play a significant role in the flavors and health benefits that many plant foods offer. They can change the way plants taste, and determine their colors and aromas.

Polyphenols are also antioxidants, so their presence can keep plant foods from rotting (a trick known as “oxidative stability”). They also can help prevent oxidative stress in your body after you consume them, which can help stave off many types of disease.

There are several subfamilies of polyphenols, including flavonoids, phenolic acids, and lignans. In addition to resveratrol and EGCG mentioned above, another well-studied polyphenol is curcumin, found in turmeric root and powder.

What Are the Health Benefits of Polyphenols?

The “poly” in polyphenol means that all compounds in this family have multiple phenolic hydroxyl groups — but could just as easily refer to their ability to prevent and treat multiple health conditions.

Polyphenols and Cancer Prevention

Both test-tube and animal studies suggest that polyphenols can help prevent the initiation and progression of several cancers. They do this via a number of mechanisms, including inhibiting the proliferation and spread of cancer cells, suppressing tumor growth, preventing the formation of new blood vessels, and fighting inflammation.

Different classes of polyphenols exhibit different anticancer properties. For example, flavonoids, including quercetin and kaempferol, can inhibit cancer cell growth and induce cancer cell death. Resveratrol suppresses tumor growth, inhibiting metastasis and reducing angiogenesis. And curcumin, derived from turmeric, is multitalented; it’s anti-inflammatory, antioxidant, apoptotic, antiangiogenic — and a bunch of other words that don’t begin with A.

Many forms of polyphenols are also known to influence critical signaling pathways that are integral to the initiation, advancement, and spread of cancer.

And polyphenols aren’t just cancer fighters on their own; they’re also team players. Researchers have found that polyphenol combinations are more powerful than the effects of each one individually. For example, a mixture containing quercetin, curcumin, green tea, Cruciferex (a proprietary blend of polyphenols found in cruciferous vegetables), and resveratrol significantly inhibited the growth of a particular cancer of the head and neck.

Polyphenols and Heart Health

Polyphenols can also protect your heart in a bunch of different ways. They reduce cardiac inflammation and oxidative stress, support cell mitochondria in doing their job properly, and increase survival signaling (the ways cells talk to each other when they encounter a potential threat).

Some polyphenols have also been found to reduce the formation of blood clots, which decreases the risk of heart attacks and strokes. And the flavonoid family of polyphenols promotes the dilation of blood vessels, which helps lower blood pressure and improve blood flow — both of which help with cardiovascular health.

Polyphenols can also improve your cholesterol profile — specifically, lowering LDL and increasing HDL cholesterol levels, thereby reducing the risk of atherosclerosis.

Some polyphenols are not easily absorbed by your small intestine, but it turns out that these polyphenols can be metabolized by the microbes in your gut into compounds that contribute to cardiovascular health.

Impressed by these myriad beneficial mechanisms, some researchers are now studying therapeutic protocols for using polyphenols in medicine to prevent and treat cardiovascular disease.

Polyphenols and Diabetes

One of the most dangerous consequences of diabetes can be vascular disorders, where persistent high blood sugar levels cause damage to blood vessels through inflammation, oxidation, and cell death. Polyphenols can combat all three mechanisms. And scientists are exploring how to use them to modulate the expression of the genes involved in the development of vascular conditions.

Human and animal studies (our views on the use of animals in medical research can be found here) show that polyphenols can lower high blood sugar levels and enhance the body’s ability to secrete insulin quickly and respond to it effectively.

It appears polyphenols accomplish this via several mechanisms. They slow down how quickly your body absorbs sugar from the food you eat. And they encourage your pancreas to produce more insulin in response to carbohydrate consumption. They also regulate how much glycogen the liver releases into your blood in the form of sugar.

If all that wasn’t enough, polyphenols also help insulin receptors work more efficiently and help tissues absorb more sugar than they would otherwise.

Polyphenols also fight diabetes by helping to protect pancreas cells that produce insulin from damage due to high glucose levels. They also promote the growth of these cells and slow down their death.

Polyphenols and Osteoporosis Benefits

As you age, you lose bone mass — that’s natural. But your diet and lifestyle can significantly influence the rate at which that happens. In some people, the process accelerates due to oxidative stress messing with the living tissues in bone: the osteoblasts and osteoclasts that build and break down bone, respectively.

Since polyphenols are such powerful antioxidants, researchers theorized that eating berries (one of the richest food sources of the compounds) could help reduce bone loss due to stress and aging. And they might have been on to something because several studies have now shown that people who eat a lot of berries also have higher bone mass. Since the standard pharmaceutical treatments for osteoporosis have a high rate of serious side effects, there’s a lot to be gained by exploring how eating polyphenol-rich foods can help prevent or slow bone loss.

In addition to oxidative damage, it appears that bone loss can also be caused by inflammation. A 2019 literature review found evidence that polyphenol-containing foods like fruits, vegetables, tea, and soy may combat osteoporosis by reducing inflammation, thus allowing the body’s bone remodeling process to proceed without hindrance.

A 2023 study out of Korea also found concrete evidence for the link between high polyphenol intake and protection from osteoporosis. Researchers gave bone density tests and food intake questionnaires to 4,600 women and followed up with them for an average of five years. They found that the postmenopausal women who reported eating the most phytochemical-rich foods (i.e., those high in polyphenols) had a 16% lower risk of developing osteoporosis than those who ate the least.

Polyphenols and Brain Health

One of your body’s most important functions goes by the strange name autophagy, which literally means “eating oneself.” Instead of visualizing someone chomping on their own arm, however, think of your tissues constantly absorbing and discarding malfunctioning cells, proteins, and other bits and bobs that are no longer doing their jobs. This process in the brain is key in protecting you from neurodegenerative diseases such as Parkinson’s, MS, ALS, Huntington’s, Alzheimer’s, and other types of dementia.

Research shows that polyphenols support the brain’s clean-up process by removing misfolded proteins. They also reduce brain inflammation and stress, helping protect the brain from damage that can lead to neurodegenerative conditions.

Polyphenols are especially suited to supporting your cognitive health for several reasons. First, unlike many other nutrients, they can easily pass into your brain from your bloodstream (crossing that very finicky blood-brain barrier). Second, they help to remove harmful substances known as reactive oxygen species that can damage your brain cells. Third, they can capture and neutralize certain metal ions, such as copper and iron, that could be harmful to your brain in high concentrations.

But wait — there’s more! Polyphenols have another special brain ability: They can increase the amount of neurotrophic factors in your brain that promote the health and growth of your nerve cells. By attaching themselves to the receptors of these neurotrophic factors on the surface of nerve cells, polyphenols enhance the cells’ abilities to adapt, survive, multiply, and grow. It appears, in fact, that polyphenols can not only protect your brain from degeneration but may even support learning, memory, and other cognitive abilities.

Is There an RDA for Polyphenols?

Given how awesome polyphenols are, you might think that government bodies tasked with setting nutritional standards would have come up with a recommended daily allowance (RDA). But no such standard exists in the US because the compounds aren’t considered “essential” nutrients — that is, there aren’t any diseases specifically caused by a deficit, the way insufficient vitamin C leads to scurvy and not enough B1 inevitably produces beriberi.

Instead, not getting enough polyphenols can shorten a lifespan by making a person more likely to develop one of the chronic diseases mentioned above. For example, a 2013 study found that people who consumed more than 650 milligrams of polyphenols per day had a 30% lower chance of dying in any given year compared with people who got less than 500 milligrams per day.

So instead of a numerical RDA, the quasi-governmental Food and Nutrition Board of the Institute of Medicine recommends five fruits and/or vegetables a day, which theoretically would give you a significant amount of polyphenols. And if you “eat the rainbow” pretty much every day — that is, consume foods of many different colors (and no, Skittles don’t count) — you’ll also therefore get a wide range of polyphenols.

What Foods Are Rich in Polyphenols?

What Influences Polyphenol Amounts?

Unfortunately, you can’t simply look up a food’s polyphenol content in an online database and know exactly how much you’ll get when you eat that food. And even if you could, there are various factors that can influence how much you actually absorb.

Polyphenol Bioavailability

On the whole, polyphenols tend to have low bioavailability, which means your body can absorb and use only a small percentage of what you swallow.

The exact conversion ratio is based on many factors, including the health and makeup of your gut microflora. Since your microbiome can change on a constant basis, depending on what you feed it, how much of the polyphenols in your food you can actually get into your cells may also vary widely from day to day.

Also, the different polyphenols differ greatly in how bioavailable they are. The most abundant dietary polyphenols typically have lower absorption rates than less common ones.

Food Handling Impact

How plant-based foods are processed, stored, and cooked also strongly influences their polyphenol content.

If you remove the peels and hulls of certain foods, you can lower their polyphenol content. On the other hand, macerating (such as in a blender or food processor) some foods can increase their polyphenol content.

When it comes to food storage, the cold storage of apples, pears, and onions appears to maintain high polyphenol levels. But when cut fruits turn brown, which tends to happen if they are exposed to air, they begin to lose polyphenols.

Many foods lose polyphenol levels with time. For example, in wheat flour, concentrations of polyphenols drop by about 70% after six months. But black tea actually increases its polyphenol content after some oxidation.

Some polyphenol levels also increase with cooking, while others decrease — it depends on the food, the particular polyphenolic compound, and the cooking method. For example, onions and tomatoes lose between 75% and 80% of their initial quercetin content after boiling for 15 min, and 65% after cooking in a microwave oven.

So Should You Take Polyphenol Supplements?

A limited amount of research has indicated that people may possibly see benefits from polyphenol supplements. For example, athletes who were experiencing physiological stress were given polyphenol supplements, and they experienced some benefits in performance and recovery.

But the evidence is a bit murky: Many researchers don’t use pure polyphenols or mixtures, but add in other antioxidants — so it’s hard to know how much of the benefit is coming from the polyphenols, the other active ingredients, or some synergistic interaction of multiple elements.

There’s also not a lot of safety data available about these supplements. And as polyphenol marketing gives these compounds their place in the sun, some manufacturers are taking advantage of their popularity to create mega-dose formulations that have never been tested for safety or efficacy.

Because research on the benefits of polyphenols typically uses amounts much higher than those commonly found in human diets, we just don’t know the levels at which they are safe and beneficial for human consumption.

Some supplements (including those containing polyphenols) could cause liver damage in high doses, and may also block the absorption of nonheme iron, which is an essential nutrient.

Perhaps the best argument against supplementation is that it’s probably completely unnecessary for most people, as polyphenols are abundantly available in a wide variety of fresh and healthful foods.

Plus, just like every other plant-based antioxidant and phytonutrient, polyphenols work better in harmony with other nutrients that naturally occur in food. And when you consume whole plant-based foods, you also get the benefit of fiber and other health-promoting micronutrients.

In general, most people are better off getting their nutrition from food rather than from supplements, and there’s no reason to think that polyphenols are an exception.

Polyphenol Recipes

From bitter to salty, from sweet to tart, polyphenols are in abundance in many of your favorite plant-based foods. These delicious and nourishing polyphenol recipes are a great way to experiment with and incorporate them into your daily meal routine.

1. Banana Tahini Coffee Smoothie

Coffee is a plentiful source of polyphenols as it contains chlorogenic acids, which fight free radicals and prevent oxidative stress damage, making it a potent antioxidant-rich ingredient. Not only does it give you a burst of energy — you get a powerful health boost, too! Together with creamy banana, nutty tahini, nutrient-rich cauliflower, and sweet spices, this Banana Tahini Coffee Smoothie is an easy-peasy and ultra-creamy way to enjoy polyphenols.

2. Apple Walnut Sage Dressing

Apples have an abundance of polyphenols, more specifically anthocyanins, flavanols (catechins), flavonols (quercetin, rutin), chlorogenic and caffeic acids, and dihydrochalcones, which can help to reduce inflammation, support your immune system, and even help with seasonal allergies! We don’t think you’ll need any more convincing, but this creamy Apple Walnut Sage Dressing is an inflammation-fighting, health-promoting, and deliciously sweet and savory sauce that is the perfect polyphenol-rich addition to your favorite summer or fall salad.

3. The Shine Brightly Salad

We love The Shine Brightly Salad for many reasons. And the addition of sweet and juicy blueberries is a major factor! Blueberries are loaded with anthocyanins, resveratrol, and flavonols (quercetin), which are all under the umbrella of polyphenols. You’ll also get a hefty dose of health-promoting spinach, red onion, sunflower seeds, and lemon juice. With so many colorful plant foods combined, you know you’ll be getting a wide variety of phytochemicals, antioxidants, and other polyphenols that will keep your body in tip-top shape — and shining brightly from the inside out!

Eat More Plants to Reap the Benefits of Polyphenols

From fending off cancer and heart disease to supporting healthy blood sugar levels and bone density, polyphenols are like real superheroes of our dietary choices, working tirelessly to safeguard our well-being. These compounds are readily available in a wide array of whole foods.

While some individuals may find benefit from polyphenol supplements, on the whole, the safety and efficacy of high-dose polyphenol supplements remain unclear. So it’s probably best to get your polyphenols from food. And let your plate be a canvas of color and flavor, celebrating the goodness that polyphenols have to offer.

Tell us in the comments:

• What are your favorite foods from each color of the rainbow?
• Are there polyphenol-rich foods that you’d like to add to your diet?
• Which recipe will you try next?

Featured Image: iStock.com/Aiselin82

Read Next:

• What Are Antioxidants? And What Are the Most Antioxidant-Rich Foods?
• Quercetin: Health Benefits, Risks, and Sources Compared

The post Polyphenols: Nature’s Prescription for a Healthier You appeared first on Food Revolution Network.

Prices for copper rose in the 1970s largely due to the electronics revolution. Copper is a great conductor of electricity. So as the need for wiring and components increased, global demand did, too.

Copper’s properties also make it not just valuable but indispensable for human health. It doesn’t get the same press as other minerals, such as calcium and iron. But it serves many crucial functions in the body.

In this article, we’ll explore why copper is necessary for bodily functions ranging from immune support to antiaging properties to brain protection. We’ll discuss the potential risks of not getting enough copper, and whether that’s a concern (especially for plant-based eaters), as well as the very real dangers of getting too much copper.

What Is Copper?

Copper is an essential trace mineral found in every tissue of your body. Like other minerals, your body doesn’t make its own; you need to get it from food. But compared to many other essential minerals, you don’t need a lot for optimal functioning.

Copper is a very busy do-gooder in your body, lending a hand all over the place. It’s a cofactor (a nonprotein molecule that supports a biochemical reaction) for several enzymes known as cuproenzymes (“kupros” is Greek for copper, so named because the island of Cyprus was famous for its rich copper deposits). These enzymes are involved in the production of energy, neurological signaling, and the making of connective tissue.

Copper helps your body form collagen and assists in iron absorption. It also acts as an antioxidant. The main defense against oxidative stress actually involves copper-based compounds called superoxide dismutases (SODs for short). SODs help convert superoxide radicals into less harmful molecules like oxygen and hydrogen peroxide.

Copper is also involved in the formation of new blood vessels. Plus, it helps balance various neurohormones, regulates gene expression, supports brain development, influences skin pigmentation, and maintains the functioning of the immune system. That’s one busy mineral!

How the Right Amount of Copper Benefits Your Health

Copper is essential for many bodily processes but harmful in both deficiency and excess. (Or as Goldilocks might say, “Not too little and not too much, but just right.”) Maintaining appropriate copper levels is important for overall well-being. And it’s particularly important for the health and functioning of your brain, bones and joints, heart, arteries, skin, and immune system.

Let’s look at some of the ways that researchers study copper in regard to health.

Copper and Heart Health

Proteins containing copper are essential for protecting your cardiovascular system from stroke and the damage it can cause. When the body doesn’t manage copper levels properly, it can lead to heart problems, including enlargement, heart failure, coronary artery disease, and a type of heart disease related to diabetes.

But for most people, too much copper is a more likely problem than not getting enough. A 2015 study compared copper levels in 334 people, some of whom had healthy arterial function and some with varying degrees of atherosclerosis (arterial hardening and blockages). Researchers found higher blood levels of copper in the patients with atherosclerosis. And the more severe the condition, the higher the levels of copper.

Because of the study design, we can’t say whether the high copper levels caused the atherosclerosis or if it was the other way around. (Or, for that matter, if both stem from something else.)

Copper and Brain Health

The right amount of copper is also necessary for brain development and function. Diseases that affect brain copper levels, such as Menkes disease (not enough copper) and Wilson disease (too much copper), affect the functioning of neurotransmitters called catecholamines. They play a role in various brain functions, such as regulating mood, motivation, attention, and stress response. And they’re involved in transmitting signals between neurons and can affect cognition and behavior.

Elevated copper levels may also play a role in the development of Alzheimer’s disease. Studies have shown high levels of copper can affect the functioning of neurons in important areas of the brain, such as the hippocampus and cerebral cortex. This can lead to problems with memory, critical thinking, and motor skills.

Researchers have also discovered a connection between copper and the formation of amyloid beta plaques, which are a hallmark of Alzheimer’s disease. As copper levels increase, it can speed up the formation of these plaques, contributing to further damage in the brain.

Copper and Bone Health

Too much or too little copper is also a problem for your bones and joints. Copper compounds are important cofactors for an enzyme that makes bone matrix (basically, the stuff that makes up your bones). And nearly two-thirds of the copper in your body is stored in muscles and bones.

In 2014, researchers looked at 50 adults who had severe tooth wear (that means their teeth were worn down, not that their teeth wore high-necked cardigans and ankle-length skirts). They found lower copper levels in their tooth enamel, as well as lower bone mineral density in the spine, which is a predictor of osteoporosis.

A 2018 study measured copper levels in participants’ blood and also looked at several aspects of bone health, including bone mineral density and whether they had fractured any bones. Researchers found that people with lower levels of copper had lower bone mineral density in certain areas of the hip compared to those with slightly higher levels of copper.

They also found that those with very high levels of copper in their blood had a higher risk of experiencing fractures compared to those with slightly lower levels. So again, copper adheres to the Goldilocks principle.

Copper and Skin Health

It’s time to introduce you to a very special substance in your blood: glycyl-L-histidyl-L-lysine. That’s a mouthful, so we’ll follow the scientists in calling it GHK.

GHK levels are highest when you’re young, around 20 years old, but decrease as you get older. By the time you’re 60 years old, the levels drop significantly.

GHK has a special attraction to copper, and when they come together, they form something called GHK-Cu. GHK-Cu can help rejuvenate your skin by promoting the growth of new skin cells and speeding up the healing process. It has powerful antioxidant properties, which means it helps protect your skin from the sun and other oxidative damage. And it can also reduce inflammation in the skin, which can help prevent and smooth out wrinkles.

Did you know your skin can absorb copper? Studies show that there’s a low risk of adverse reactions from skin absorption of copper. And several placebo-controlled clinical trials have shown that sleeping on pillowcases impregnated with copper oxide can actually reduce the depth of facial wrinkles and improve overall skin health.

A 2020 study took small skin grafts and exposed them to these fabrics. The researchers found that they continuously released copper ions that were absorbed through the skin, which increased the production of some skin proteins, stabilized the dermal layer, and reduced aging and damage.

Copper and the Immune System

Copper is also required for the formation and activity of neutrophils, a type of white blood cell that’s a key component of the immune system. Their main role is to defend the body against infections caused by bacteria and fungi.

But there’s a downside to copper’s ability to support immunity: There’s an association between excess copper levels and increased immunity of cancerous tumors to treatment. So how difficult is it to get the right amount of copper for good health?

How Much Copper Do You Need?

Since copper is a trace nutrient, only a small amount is necessary daily. And only a small amount is stored in the body. Whereas iron or calcium requirements are in milligrams per day (mg/day), copper needs are in micrograms per day (mcg/day). A microgram is one-millionth of a gram, which is a very, very tiny amount indeed.

The following are the United State’s RDAs (Recommended Daily Allowances) for copper at different stages of life.

So those are the recommended minimum levels. What about maximums? Officially, the upper limit of copper for adults is 10,000 mcg per day. But it may also be the case that the official maximum levels should be lower. As many scientists are fond of saying, “More research is needed.”

Dietary Copper Sources

Copper is in a variety of foods. And the foods highest in copper are animal-derived products such as organ meats, oysters and other seafood, poultry, and red meat. Meat products are the only foods that will put you anywhere near the upper limit of 10,000 mcg per day. For example, three ounces of pan-seared beef liver has over 12,000 mcg of copper.

But you don’t have to eat animal products to meet your RDA of copper. Many plant-based foods are good sources of copper, too.

Here are some of the top plant-based sources of copper:

Copper Deficiency

If clinical copper deficiency is present, symptoms can include anemia (not enough red blood cells and/or not enough hemoglobin in the blood), bone and connective tissue abnormalities, and neurological problems.

But since so many foods contain copper, deficiency is generally less about intake and more frequently due to intestinal problems (such as Celiac disease) or genetic conditions. Maintaining adequate copper levels in the body is mostly dependent on absorption from the intestines. As a result, copper deficiency is relatively uncommon among the general population.

Your body also has the ability to modulate its copper absorption rate based on availability. It generally increases the absorption rate if your diet contains less copper.

However, copper levels are not typically assessed in routine testing as there isn’t a reliable biomarker for copper status. Blood levels of copper and ceruloplasmin (CP) concentrations are sometimes used in people with a known deficiency (such as with Menkes disease). But factors such as infection, pregnancy, and even some cancers can affect the accuracy of these levels.

Zinc Supplementation and Copper

However, there’s a cause of copper deficiency that is in your control and has been seen more frequently since the start of the COVID-19 pandemic: zinc supplementation. Zinc was one of many dietary supplements recommended during the height of the pandemic as a means to bolster immune defense.

While zinc can help prevent and fight infections, there is the issue of too much of a good thing. Excessive zinc intake (more than 50 mg a day) has been shown to interfere with the body’s absorption of available copper. As a result, copper levels in the body can drop to dangerous levels and cause symptoms of deficiency.

High doses of vitamin C (over 1,500 mg a day) or supplemental iron may also induce copper deficiency by competing with copper for absorption in the intestine. This is one reason to be cautious about taking large amounts of supplements on an ongoing basis.

Copper Toxicity

There are also a few ways to have dangerously high levels of copper in your body. That condition is most frequently associated with Wilson disease, a rare inborn error of metabolism that starts by overloading the liver with copper, and then moves on to the brain and other tissues.

People can also get acute copper poisoning from drinking beverages stored in copper-containing containers, as well as from contaminated water supplies. The US Environmental Protection Agency has set upper limits on copper in drinking water at 1.3 milligrams per liter, while the World Health Organization is okay with the slightly more lenient 2 milligrams per liter.

Copper can enter your drinking water through corroded copper pipes, so if you live in an old house or have well water, you may want to get your water tested.

Excessive amounts of copper can cause abdominal pain, nausea, vomiting, and diarrhea in the short term. Long-term copper overexposure can cause liver damage and kidney failure.

You can also get copper poisoning by cooking food, especially acidic food like tomato sauce, in uncoated copper cookware. (Many chefs love this cookware because copper is an excellent conductor of heat.) The good news is, most copper cookware is lined with a nonreactive metal, such as nickel, tin, or stainless steel. As long as you take care of the lining by cleaning it with nonabrasive materials, and stop using it if the lining starts to crack or flake, copper cookware can be perfectly safe.

Toxicity from Copper Supplementation

Another cause of copper toxicity is taking copper-containing supplements. Some of the most commonly found multivitamins contain copper. And some even contain over double the RDA for copper. But copper supplementation is not generally recommended.

Health care professionals like Dr. Neal Barnard actually advise against the inclusion of both iron and copper in multivitamins. Too much of either can negatively impact brain health, possibly even contributing to the development of neurological disorders like Alzheimer’s and Parkinson’s. One 2022 study based on the Atherosclerosis Risk in Communities (ARIC) cohort found that “Copper intake from supplements was associated with greater 20-year decline in global cognition overall.”

However, the amount of copper in multivitamins and other supplements isn’t the only reason there’s a risk of toxicity. It’s also because the average copper intake among US adults already exceeds the recommended amounts. With so many foods providing an abundance of copper, especially animal products that are commonly consumed as part of the modern industrialized diet, there’s no need for added copper supplementation.

In fact, getting copper from animal products may be just as bad or even worse than getting it from supplements. That same 2022 study found that dietary copper, especially when consumed with saturated fat, increased the risk of incident dementia. And since plant-based foods have lower copper bioavailability and saturated fat, there’s no known neurodegenerative effects (and less risk of copper toxicity).

Copper-Rich (But Not Copper-Excessive) Plant-Based Recipes

Goldilocks would be happy with these tasty (and simple to prepare) plant-based recipes. From savory breakfast wraps to naturally sweet chocolate chip muffins, meeting your copper needs (without risking exceeding them) on a plant-based diet can be easy (and delicious)!

1. Tofu Scramble Breakfast Wrap

Tofu Scramble Breakfast Wrap is a delicious morning meal that not only satisfies your taste buds but also prioritizes your nutritional well-being. You’ll get your daily copper needs met from the tofu, spinach, and avocado in this wrap. Plus, you also get the added benefits of fiber, plant-based protein, healthy fats, and plenty of other essential nutrients. This wrap is a hearty and savory way to start your day the plant-based way!

2. Green Goodness Sandwich

Green Goodness Sandwich practically overflows with fresh, colorful, and nutrient-rich veggies. The green veggies — leafy greens, cruciferous vegetables, and avocados — are all great sources of plant-based copper. And this sandwich is also piled high with other colors (which means lots of phytochemicals!) — from red tomatoes to purple onion to orange turmeric to white seeds. This nourishing meal is bursting with so much wholesome goodness, you may want to add it to your regular recipe rotation.

3. Banana Chocolate Chip Millet Muffins

Dark chocolate and millet are the copper-rich, plant-based stars of these Banana Chocolate Chip Millet Muffins. Whether you enjoy the muffins as a wholesome breakfast or an afternoon pick-me-up, you can take pleasure in knowing that you’re getting the nutrients your body needs. Indulge in the delightful flavor and nutritional benefits of Banana Chocolate Chip Millet Muffins — because a little copper can go a long way toward a healthier you!

Getting the Right Amount of Copper is Key

Although it doesn’t get the same attention as many other nutrients, copper is essential to health and vitality. It works as an antioxidant — combatting oxidative stress throughout your body. And it has research-backed benefits for your heart, brain, bones, skin, and immune system.

But too much copper can be a problem, and this may be more of a concern for people who eat large amounts of animal products that are especially high in it, take supplements with copper, or whose drinking water is contaminated with copper from pipes. The good news is that it seems most people who eat a plant-based diet will do just fine with their copper consumption. And that should please Goldilocks very much.

Tell us in the comments:

• Penny for your thoughts! What did you find surprising about copper and nutrition in this article?

• What’s your favorite copper-containing plant-based food?

• Which recipe will you try next?

Featured Image: iStock.com/ratmaner

Read Next:

• Zinc: Benefits, Risks, & How Much You Need

The post Dietary Copper: How Much Copper Should You Get and the Best Sources of Copper appeared first on Food Revolution Network.

In this article, we’ll embark on a journey to demystify the realm of antioxidants, delving into what they are, the types of antioxidants, and why they’re essential for our well-being.

Join us as we uncover the vibrant world of antioxidants and unveil the top foods and beverages that deliver a potent dose of these health-enhancing compounds.

Oxidation and Free Radicals

“Antioxidant” is a scientific term that literally means “substance that inhibits oxidization.” So in order to understand antioxidants, it helps to first understand oxidation and what happens during this process.

Oxidation happens naturally as your cells process the oxygen you breathe and convert it into energy. During this process, electrons pass along a series of molecules in something called cellular respiration. However, some electrons break free and become unpaired, damaging cells and DNA in their search for other electrons.

Molecules with one or more electrons are called free radicals.

Some free radicals form during natural processes like inflammation from an acute injury. But others develop in response to external factors like fried foods, alcohol, tobacco smoke, pesticides, pollutants in the air, and eating an unhealthy diet.

While free radicals aren’t inherently bad (your body uses them for certain processes, like fighting off problematic bacteria), they are highly unstable and can cause damage to your DNA, proteins, and cell membranes. The key is to have a balance — enough free radicals for their useful functions but not so many as to cause damage. When there are too many free radicals, they overwhelm the body’s natural repair processes and cause health problems.

Oxidative Stress and Antioxidants

A buildup of too many free radicals in the body is known as oxidative stress.

Oxidative stress is thought to be a leading cause of age-related and non-age-related deterioration and disease, including memory loss, the breakdown of organs, autoimmune disorders, heart disease, type 2 diabetes, cancer, and even wrinkles.

And that’s where antioxidants come into play. They are the good guys in the fight against excessive free radicals and subsequent oxidative stress. Antioxidants neutralize free radicals from oxidation by giving them the electrons they need to stabilize.

This is not just a one-and-done situation, however. Every day, your body is creating free radicals. So you need to consume antioxidants daily in order to keep your cells healthy and in balance. Without antioxidants, free radicals would build up and create significant oxidative stress, putting you at higher risk for a number of chronic diseases and other health issues. This is called oxidative debt.

What’s the Solution to Oxidative Debt?

It’s estimated that we need between 8,000 and 11,000 antioxidant units per day to avoid a deficit. But the average American doesn’t even get half the minimum recommended amount of antioxidants.

This deficiency may be part of the reason why oxidative stress-related diseases, such as heart disease, type 2 diabetes, and certain types of cancer, are so prevalent in industrialized countries.

The solution? We need to consume more antioxidants.

What Are the Different Kinds of Antioxidants?

There are thousands of substances that act as antioxidants in the body. However, not all antioxidants are interchangeable or operate exactly the same way. Some antioxidants excel at fighting certain types of reactive oxygen species (ROS), such as free radicals, while others are effective only in specific parts of your cells.

Your body naturally produces some antioxidants, but most of them have to come from your diet.

While most foods contain some antioxidants, plant foods are the primary source. On average, plant-based foods contain 64 times more antioxidants than animal-based foods.

So what are the most important antioxidants to pay attention to?

Vitamin E

While there are eight forms of fat-soluble vitamin E, α-tocopherol is the most bioactive form of this antioxidant in humans. Vitamin E supports cardiovascular health and immune function, and is good for your eyes, skin, and brain. But it’s necessary to get it from food rather than supplements to reap its benefits. Top food sources include nuts, seeds, avocado, bell peppers, and mango.

For more on vitamin E, including the best sources, see our article, here.

Vitamin C

This crucial water-soluble antioxidant has actually been shown to regenerate other antioxidants. While it’s best known for preventing scurvy and maybe the common cold, vitamin C is also necessary for collagen production and can protect your skin from the sun. Top food sources include citrus fruits, bell peppers, broccoli, papaya, and brussels sprouts.

To find out more about the benefits of vitamin C, see our article, here.

Vitamin A

Technically, vitamin A is a group of compounds known as fat-soluble retinoids, rather than a single vitamin. Together, these compounds make up vitamin A, which is an important antioxidant for eye health specifically, as well as immune support and reproductive health. There are both active forms and precursors available in food, the former mainly being in animal products while the latter are found in plants.

Plant-based vitamin A compounds are called carotenoids and include beta-carotene and lycopene, as well as lutein and zeaxanthin. While not all of these carotenoids convert to vitamin A, they are all important antioxidants for good health.

For more on vitamin A and carotenoids, see our article, here.

• Beta-carotene — This red/orange plant pigment combines with other elements to form vitamin A in your body. Top food sources include carrots, sweet potatoes, winter squash, spinach, kale, cantaloupe, and apricots.
• Lycopene — This fat-soluble antioxidant can mostly be found in red- and pink-hued foods. The most famous source is tomatoes, but it’s also found in watermelon, pink grapefruit, pink guava, papaya, and goji berries.
• Lutein and Zeaxanthin — These carotenoids are vital for good vision and work together to protect your eyes from oxidative stress. Top sources of lutein and zeaxanthin are cantaloupe, corn, carrots, and red and yellow bell peppers.

Selenium

This important antioxidant is actually a mineral and originates in soil, where it’s soaked up by growing plants. Selenium is crucial for reproductive hormones as well as thyroid health. Top food sources include Brazil nuts, brown rice, mushrooms, oatmeal, and spinach.

Zinc

The mineral zinc can work as an antioxidant in the body. However, it also works synergistically with other antioxidants to increase their impact. Zinc is essential for DNA protection, wound healing, and the health and functioning of your immune system. For some people, leading sources of zinc are seafood like oysters, crab, and lobster. But good plant-based sources include nuts, seeds, whole grains, and legumes.

For more on the benefits and risks of zinc, and how much you need, see our article, here.

Polyphenols

Polyphenols are a category of pigments, of which the largest group is called flavonoids. They include subgroups like flavones (luteolin and apigenin), anthocyanidins (malvidin, pelargonidin, peonidin, and cyanidin), flavanones (hesperetin, eriodictyol, and naringenin), and isoflavones (genistein, glycitein, and daidzein). Best known for their disease-protective effects, polyphenols can be found in many different types of plant foods, including fruits, vegetables, whole grains, and legumes. Coffee, tea, and dark chocolate are also popular sources of polyphenols.

Omega-3 Fatty Acids

These polyunsaturated fatty acids come in three main forms: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Some plant foods have ALA, but EPA and DHA are found mainly in fish, certain sea vegetables, and algae. The human body can convert ALA to EPA and DHA, though the efficiency of conversion varies from person to person.

Some people are efficient converters and may do just fine if they eat plenty of ALA. Others benefit from a direct form of DHA and EPA — whether from fish, fish oil, or from an algae-based supplement. Popular foods highest in ALA are flax seeds and chia seeds, with moderate amounts in hemp seeds and walnuts.

Omega-3s are beneficial for brain and heart health along with possessing anti-inflammatory and immune-supporting qualities.

For more on omega-3 fatty acids, including the best sources and how much you need, see our article, here.

Are Antioxidant Supplements Worthwhile?

Many antioxidants are available as highly concentrated supplements. So how does that compare to eating them in food directly?

In a 2004 study published in the American Journal of Clinical Nutrition, researchers put some participants on a fruit- and vegetable-heavy diet while giving others a supplement containing the same antioxidant nutrients.

The study leaders concluded that dietary intervention was better than the supplements at combating oxidative stress.

Foods contain a variety of antioxidants that work synergistically, so they tend to be more effective than supplements, which offer nutrients in isolation.

In fact, the majority of studies on antioxidant supplements have concluded that they provide few, if any, significant health benefits.

Risks of Antioxidant Supplements

While I’m not aware of any research that shows problems ensuing from overconsumption of antioxidants from food, it does seem that some antioxidants can be harmful when taken excessively in supplement form. For example:

• Beta-carotene: A 1996 study published in The FASEB Journal found that beta-carotene supplements may actually increase lung cancer incidence in smokers. This conclusion was also confirmed again in a 2019 randomized, double-blind trial among Finnish men.
• Vitamin E: A 2005 meta-analysis published in the journal Annals of Internal Medicine found that taking a daily dose of 200 IU of vitamin E per day did not raise the risk of death and had possible health benefits. However, the researchers found that for those taking daily doses of 400 IU or more, the risk of death was about 10% higher than among those taking placebos.
• Selenium: High levels of selenium supplementation have been linked to type 2 diabetes, high triglycerides, prostate cancer, heart disease, and issues with immune and thyroid function.

Top Antioxidant-Rich Foods

In a 2010 study published in Nutrition Journal, researchers measured the antioxidant concentration of more than 3,100 foods, including everything from nuts and seeds to breakfast cereals and grilled chicken.

Their conclusion? “Antioxidant-rich foods originate from the plant kingdom while meat, fish, and other foods from the animal kingdom are low in antioxidants.”

Here are 12 of the top antioxidant-rich foods and spices; and remember, it’s important to eat organic as much as possible because pesticides can also create free radicals in our bodies:

1. Clove

The study mentioned above ranks clove as one of the foods with the highest antioxidant capacities thanks to its high levels of phenolic compounds. Clove is also known for its antimicrobial and anti-inflammatory capabilities, making it an important food for immunity. While often associated with the holidays, ground clove has a sweet-meets-savory flavor and can be used in desserts, mocktails, soups, and many other flavorful dishes.

2. Pomegranate

Both pomegranate arils and juice have a high antioxidant content due to their flavonols, vitamin C, and the anthocyanins that give them their color. The compounds in pomegranates make for effective free radical scavengers and can reduce oxidative stress. Use the arils in salads and desserts, and the juice in dressings, marinades, and beverages.

For more on pomegranates and their benefits, check out our in-depth article on them.

3. Artichokes

According to the aforementioned Nutrition Journal study, artichokes are among the top antioxidant-rich veggies. But don’t just eat the hearts — the leaves contain a lot of the good stuff, including phytochemicals and flavonols! If you’ve never cooked whole artichokes, it’s easier than it appears. Find out more in our article, Artichokes: Nutrition, Benefits, & How to Cook and Eat Them.

4. Oregano

A great addition to plant-based pizza or almost any savory dish, oregano is big on taste and nutrient density. Research has found it to be a strong antioxidant due to the phenols carvacrol and thymol.

You can easily grow oregano at home in an indoor or outdoor garden, along with other antioxidant-rich herbs, such as rosemary, thyme, and sage. We use it in our Vegan Feta, and it is absolutely delicious!

For more on oregano, see our article, here.

5. Allspice

This versatile spice contains vitamin A, vitamin C, eugenol, quercetin, and tannins. Often used as a folk remedy, allspice has antioxidant properties that are protective against cardiovascular disease, digestive disorders, and obesity. It’s commonly added to sweet dishes and baked goods, or for a more robust flavor, try adding it to stews, curries, and soups. Some people even like it in lasagna sauce!

6. Cinnamon

While not quite as potent as clove, cinnamon is another fragrant spice commonly used in baked goods and other sweets that’s a powerful antioxidant. It’s also known for its specific ability to relax blood vessels, making it a valuable functional food for metabolic disorders. To reap its full benefits, use it with other nutrient-dense foods like oats or legumes.

7. Moringa

While you might expect to see other leafy greens on this list such as kale or collard greens, moringa packs an even more powerful punch. Although not as common as these other leafy greens, moringa is becoming more available either fresh or powdered. It’s a good thing, too, because it’s loaded with polyphenols, carotenoids, and vitamin C. And its capability to fight cell damage also gives it antitumor potential in fighting multiple types of cancer. Include it in smoothies and other beverages, along with soups, stews, and curries.

For more on moringa, read our in-depth article, Meet Moringa: What Is This Transformative Superfood Good For?

8. Blackberries

A 2023 study on blackberries showed they have powerful antioxidant, antimicrobial, and anti-inflammatory activity. It also found they could have applications in both the prevention and treatment of various diseases linked to oxidative stress due to their high levels of anthocyanins, as well as vitamins A and C, carotenoids, and other phytochemicals. You can use blackberries however you use other berries, such as in smoothies and smoothie bowls, salads (including fruit salads), baked goods and other desserts, and mocktails.

If you’re interested in creative ways to enjoy berries, check out our article, 5 Healthy Berry Recipes & How to Use Berries.

9. Sunflower Seeds

Of all the most eaten seeds, sunflower seeds rule them all in terms of antioxidant capacity. Sunflower seeds are high in vitamin E and also contain omega-3 fatty acids, polyphenols, and flavonoids. Although they’re plenty healthy on their own, sprouting the seeds may increase their antioxidant content. You can use sunflower seeds or sprouts in salads, granola, homemade crackers and other snack foods, and in veggie burgers.

10. Dark Chocolate

Chocolate may be responsible for up to 20% of antioxidant consumption in the US and Europe. But when it comes to chocolate, the higher the percentage of cocoa, the better. Dark chocolate has a wealth of antioxidant compounds including polyphenols, flavanols, and catechins. However, if you’re going to eat dark chocolate, you may want to find out the lead and cadmium content as heavy metals have become a concern. You can use chocolate in desserts like nice cream and baked goods, smoothies, overnight oats, or granola.

11. Walnuts

Of all the commonly eaten nuts, when it comes to antioxidants, walnuts reign supreme. In fact, walnuts are one of the plant foods consistently ranked high in terms of antioxidant capacity. They had the highest level of polyphenols out of nine different nuts in one study, and showed potential for inhibiting atherosclerosis and preventing heart disease. Walnuts go well in baked goods, granola, oatmeal; sweet or savory side dishes; and in salads, sauces, and dressings.

12. Coffee

This popular beverage turns out to have loads of antioxidants such as flavonoids and quercetin. In fact, in many different countries, including the US, coffee is the #1 source of antioxidants — by a wide margin. Some researchers even consider caffeine to be an antioxidant, of which coffee also has plenty. Drink coffee straight to get the most bang for your buck. What you put in your coffee matters, as sugar and dairy can have harmful effects on your health and can decrease the coffee’s antioxidant effects.

For more on coffee, check out our in-depth article, here.

Antioxidant Recipes

The healing benefits of antioxidants never cease to amaze us, and what’s even more amazing are all the tasty ways you can consume them daily! Antioxidants are found in both sweet and savory plant-based foods, so no matter which tastes you prefer, we’ve got something for everyone with these antioxidant-rich recipes!

1. Morning Mocha Smoothie

Coffee and chocolate may be two of the most soul-satisfying antioxidant-rich foods on the planet. Featuring them together creates a flavor combination that is simply blissful! Because you get two superfood stars in one scrumptious smoothie, you get tremendous amounts of polyphenols (a potent type of antioxidant). With the addition of bananas, dates, walnuts (which are also rich in antioxidants), and hemp seeds, you get a nutrient-powered smoothie that will surely give you a boost of energy to start the day!

2. Grilled Romaine, Sunflower, and Pomegranate Salad

Nutty sunflower seeds and tart pomegranate are the antioxidant duo you didn’t see coming! Grilled romaine not only puts a new spin on salad, but this recipe also provides an explosion of plant-based antioxidants like vitamin E, omega-3 fatty acids, and polyphenols from the sunflower seeds as well as vitamin C, flavonols, and anthocyanins from the pomegranate. With so many antioxidant-rich ingredients in this simple yet delicious salad, it’s a winner both in nutrition and presentation!

3. Cheesy Artichoke and Asparagus Penne

Artichokes are among the top antioxidant-rich veggies — and boy, oh boy do we love them (and hope you do, too!) in this Cheesy Artichoke and Asparagus Penne! Full of powerful antioxidant properties, phytochemicals, and essential minerals like magnesium, potassium, niacin, and folate, adding artichokes to your diet regularly is a great way to turn down inflammation and turn up healing plant power. What’s more, this colorful pasta is packed with fiber from the veggies, whole grains, and lentils as well as protein from the lentils — so you’ve got the complete package when it comes to this meal.

Here’s What You Can Take Away from This Article

Now that we’ve taken a look at antioxidants, it’s time to eat the rainbow and spice up your daily diet with as many antioxidant foods as you can. They can help protect you from heart disease, cancer, type 2 diabetes, vision loss, and many other health challenges. And they can even help you to feel and look younger!

When it comes to antioxidants, the whole really is greater than the sum of its parts. So feast on a variety of whole plant foods, and your body will thank you for the rest of your life.

Tell us in the comments:

• How does this article change how you think about antioxidants?

• What types of antioxidants do you need more of in your diet?

• What are your favorite antioxidant-rich foods?

Featured Image: iStock.com/YelenaYemchuk

Read Next:

• What Are Flavonoids? And How Are They Good for Your Health?

The post What Are Antioxidants? And What Are the Most Antioxidant-Rich Foods? appeared first on Food Revolution Network.

Well, that’s the experience I just had researching this article about figs. I thought I knew a lot about this yummy fruit until I started digging into the topic. Spoiler alert: They’re not even fruits! And when I discovered how they get pollinated — that’s a drama worthy of a Game of Thrones episode!

But aside from their storied pollination method, figs have a lot to offer. In addition to being a delicious food, figs have also traditionally been used for healing and for some very practical purposes. For countless generations, people around the world have made poultices from fresh or dried figs, fig leaves, and fig wines. Fig stems and leaves contain latex. And, of course, fig leaves have served as, well, strategically placed garments since the Garden of Eden (at least according to some Renaissance painters).

You can also find mention of figs in both the Bible and the Quran. Biblical writers often use figs as metaphors for the physical and spiritual health of the people, with phrases like “everyone under their own vine and under their own fig tree” depicting a time of peace and prosperity. The Quran quotes the prophet Muhammad as telling his followers to eat the fig “as it cures various diseases.”

In this article, we’re going to focus on the culinary uses of figs. We’ll explore what figs are, how they taste (and how they differ from dates), the nutritional value of fresh vs dried, and their health benefits and downsides.

We’ll also look at how they get pollinated (so dramatic!), and if that process might render figs unfit for a vegan diet.

What Are Figs?

Fig trees (or Ficus carica) are native to the Mediterranean region and were one of the first plants to be cultivated.

Figs are members of the mulberry family, which, contrary to the nursery rhyme, is mostly populated by trees, not bushes to “go ‘round and ‘round.” (Other family members include the banyan, breadfruit, jackfruit, and Osage orange.)

A fig fruit (which, again, is not really a fruit) is known as a syconium. According to the Ecological Society of America, “a fig is not actually a fruit; it is an inflorescence — a cluster of many flowers and seeds contained inside a bulbous stem.” And as we’ll see, it’s that structure that makes its pollination so darn interesting.

Because the fig flower is arranged so unusually, the seeds — which are actually the ovaries of the fig — can’t be pollinated by ordinary flying insects like bees, moths, and butterflies. Instead, it requires a pollinator with the skills of a safecracker who can operate in dark, confined quarters (more on that later).

Types of Figs

There are more than 750 different varieties of fig. Some of the types you’re likely to encounter include Adriatic, Black Mission, Turkish/Brown Turkey, Calimyrna, Kadota, Celeste, and Tiger. Different types have different flavor profiles, and feature in a variety of dishes, from sweet desserts to more savory fare.

The most common dried figs in the US are Black Mission and Golden, both of which are grown in California.

Figs are light green as they grow. They may remain green or change color as they ripen, ranging from yellow to brown to dark purple, depending on the cultivar.

The Differences Between Figs and Dates

Figs and dates are two very different foods that people sometimes get confused with one another, kind of like the actors who play Harry Potter and Frodo. Here are some key differences. Frodo didn’t go to Hogwarts — oops, I mean, here are some key differences between figs and dates.

While figs originated in the Mediterranean region, dates are native to several geographical locations, including North America. Figs grow on trees, while dates are the fruits of palm trees, which are technically grasses and not trees (this is such a genus-bending article!).

Furthermore, figs grow on fig tree branches, while dates grow in clusters on offshoots from the main trunk of the palm tree. Dates contain a single pit, while figs have many small edible seeds.

When it comes to eating the fruits, they’re also quite different. Figs have three times the amount of water as dates, which also makes them much lower in calories (about four times lower, if you’re counting). So dates are a much more concentrated source of carbohydrates, mostly in the form of simple sugars. Dates are also richer sources of some minerals, such as calcium and potassium.

Nutrients in Figs

The good news is figs deliver a lot of essential nutrients. The predominant macronutrient (the one that provides calories) is carbohydrates, but they’re also rich in some vitamins and organic acids. As whole plant foods, they also provide important dietary fiber.

According to the US National Nutrient Database, two medium raw figs contain roughly 3 grams of fiber. Doing the math, this means that if you ate just 8 figs a day and nothing else, you’d still get about half as much fiber as the average US resident consumes in a day. (To be clear, I am NOT recommending the “8 Fig a Day Diet,” although someone could probably write a best-selling diet book with that title.)

However, some researchers have measured much greater amounts of fiber in different fig cultivars. According to the American Botanical Council, two fresh or 4–5 dried figs provide a whopping 12 grams of fiber.

So we have credible authorities telling us that two figs provide 3 grams of fiber, while others say the correct figure is 12 grams of fiber. It reminds me of the old saying, “A person with one watch knows what time it is. A person with two watches… is never quite sure.” So for now, let’s just say that figs are high (potentially very high!) in fiber, and leave it to the good folks at the US National Nutrient Database and the American Botanical Council to duke it out on the details.

Figs are a good source of many bioactive phytonutrients, too, including flavonoids, phenolic acids, carotenoids, and tocopherols.

(Here’s a fun article all about flavonoids, which starts with a weird story about a bunch of soldiers trying to cross a bridge.)

They’re also solid sources of potassium, calcium, sodium, magnesium, and phosphorus. What’s more, figs provide essential trace elements, including iron, manganese, zinc, and copper.

You’ll get the most nutrients if you don’t peel your figs; the highest concentrations of phytonutrients are in their skin. And darker fig varieties contain more polyphenols and antioxidant power than lighter ones.

Figs also lose some phytonutrients when dried. Studies show a loss of 29% to as much as 86% of the polyphenol content when figs are dried.

Health Benefits of Figs

In the Middle East and Mediterranean regions, figs have long been revered for their contributions to human health and longevity. The fruit, leaves, latex, bark, and roots of fig trees have been used to treat gastrointestinal, respiratory, inflammatory, and cardiovascular disorders, as well as ulcerative diseases and cancers. The various parts of the fig tree possess a wide variety of properties; they can help you poop, relax muscle spasms, fight viruses and bacteria, bring down high blood sugar, and even help your body expel parasites.

And modern scientific research has only added to our understanding of the power of figs to promote health.

Figs and Gut Health

When patients with irritable bowel syndrome add figs to their diet, they often experience decreased symptom occurrence and severity. A 2019 study gave IBS patients 90 grams of dried figs per day for four months. Compared to controls who didn’t get anything, the fig-enhanced group had reduced frequency of pain, less intestinal distention, more frequent pooping, and softer stools. Unsurprisingly, they also reported “a significant increase in quality of life.”

In a 2018 animal study, rats with induced ulcerative colitis were fed a liquid extract containing figs. The treatment had a natural laxative effect but did not lead to diarrhea, and it improved their gastrointestinal functioning. (Our view on the use of animals in medical research is here.)

Figs and Diabetes

Figs (and fig leaves) can also be deployed to treat diabetes. A 1998 study found that people with type 1 diabetes who drank tea made from fig leaves were able to lower their blood sugar immediately following meals. And a 2019 study showed that a fig leaf decoction was able to lower blood sugar in people with type 2 diabetes by about half as much as the drug metformin (after two months of treatment).

It’s not just the leaves, though — fig fruits contain a compound called abscisic acid (which should definitely be included in spelling bees) that has been shown to reduce blood sugar levels after meals.

Figs and Cognitive Decline

Studies with experimental animals have shown that figs may help us stay sharp and avoid or delay cognitive decline. One animal study compared the effects of a diet that included figs to a fig-free diet in mice that were genetically engineered to develop Alzheimer’s disease. The mice who ate figs did better on memory tests, displayed fewer anxiety behaviors, learned new things more quickly and fully, and had better motor coordination. Furthermore, the fig-eating mice had lower levels of the toxic amyloid beta proteins that are associated with the development of Alzheimer’s disease.

Are Figs Vegan?

This may seem like an odd question, but remember that Game of Thrones reference from earlier? It turns out, fig tree pollination is a bit controversial.

You see, there are two types of fig trees: wild and cultivated. And wild-growing fig trees require pollination to bear fruit. The critters that have volunteered for the job are fig wasps, a term that describes any of several hundred different, mosquito-like tiny creatures from the Agaonidae family. Each species of fig wasp pollinates only one variety of fig.

Basically, here’s how it works.

A female wasp, loaded with pollen, flies to an unripe fig and burrows into its center to deposit her eggs. While she’s doing this, two things happen. One, she spreads her pollen onto the female flowers. And two, the effort of fighting her way through the flower strips her of her wings.

Now the fig goes to work, building structures called galls over the wasp eggs and producing seeds in the flowers that don’t contain the eggs. Meanwhile, the mama wasp dies, whereupon her exoskeleton is dissolved by figgy enzymes. (Cue the emotional orchestral music.)

The heroic male wasps hatch first, and travel around the syconium fertilizing their sisters who are still pupating in their galls. (This is definitely HBO-worthy stuff!) Then they dig holes through which the fertilized females can escape with their wings intact. Once the females hatch, they fly off to repeat the process, leaving the males to die in the maturing fig.

Pretty intense family drama, huh?

As a result, some vegans do not eat figs because they don’t want to consume dead wasps, and also because animals died as part of the process that produced them. However, there’s good news if you want to adhere to a vegan diet and still enjoy delicious figginess.

First, the wasps are completely dissolved by the plant enzymes, so you are not likely to encounter a dead insect in your fig. And second, almost all figs produced and sold in the US are of the cultivated variety and are self-pollinating. This means they don’t need the sacrificial services of the fig wasps, and are considered vegan-friendly.

Fig Downsides

Aside from the fig wasp controversy, there are some other things about figs to consider. For one, some people may have to avoid them because of allergic reactions, including oral allergy syndrome. The latex in the plant may also be a source of irritation and allergy, especially if you’re harvesting figs.

Also dried (but not fresh) figs are high in compounds called salicylates, which may cause swelling, itching, hives, worsened asthma, and food intolerance symptoms in people who are sensitive to them.

The other thing about figs is that it takes a lot of water to grow them. Although they’re not as needy as some other crops like citrus, almonds, alfalfa, and pasture grasses, in places straining under multiyear droughts, such as California and Spain, this can be a problem.

On the other hand, fig trees, like almond trees, are drought tolerant, so they can be a good solution in some cases. While they may not bear fruit during times of drought, they can survive until the rains return. There are several strategies growers can implement, including mulching, thinning fruit to help the remaining fruit develop fully, and protecting trees with shade cloth during the hottest parts of the day.

One other challenge with growing figs, and I say this from personal experience, is that for some reason gophers love their roots. So if you aim to grow a fig tree, it may be wise to place a wire gopher barrier in the planting hole to protect the root ball from those sharp little teeth.

Overall, growing figs appear to be a net positive for the environment. Offsetting their water needs and their moderate carbon footprint, they don’t require heavy use of pesticides. Plus, fig trees sequester carbon in their biomass, keeping it out of the air and not contributing to the climate crisis.

We Dig Figs!

As you’ve probably gathered by now, figs are pretty unique! Their biology is fascinating, and the saga of their pollination is dramatic, to say the least. They also offer a wide range of essential nutrients and health benefits. From their versatile culinary uses to their historical uses as healing agents, figs have proven themselves valuable partners to the humans who have loved, cultivated, and revered them for millennia.

If you’re inspired to add more figgy goodness to your diet, we’ve got you covered: Here’s an article all about different ways of preparing and eating figs.

Tell us in the comments:

• What’s the most surprising fig fact you got from this article?

• Can you find fresh figs where you live? If so, what do you do with them?

• Have you ever planted a fig tree?

Featured Image: iStock.com/SGAPhoto

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• Are Dates Good For You, or the Planet?
• Are Grapes Good for You?

The post Figs: Are They Good for You and the Planet? appeared first on Food Revolution Network.

Since then, the search for a fountain of youth has been a recurring obsession of kings and explorers, pilgrims and pirates. As far as I know, none of them ever found it (or if they did, they aren’t sharing any details). No spring, river, pond, lake, or sea has magically rejuvenated the bathers who submerged themselves in its water to the point where creaky elders limp in and dewy-eyed adolescents leap out.

If you’re searching for clues to living a long and healthy life, you probably need to look elsewhere. And a huge factor in the rate of aging turns out to be a class of compounds found in many of our most common (and sadly, most beloved) foods. If you want to slow down your biological clock, limiting your consumption of these foods appears to be a much more reliable and effective strategy than dunking yourself in a mangrove swamp in Bimini or a waterfall pool at the foot of a South Indian mountain.

The compounds are known to biochemists as advanced glycation end products, which might be hard to remember except for their most excellent acronym: AGEs. As in, AGEs that accumulate in your tissues — make you age faster.

Aging isn’t just a vanity issue that sells stock image licenses to fashion magazines and anti-wrinkle creams to their readers. It’s a big deal for your overall health because, statistically speaking, the single biggest risk factor for disease and death isn’t your genes, or your diet, or how much you exercise, or whether you live downwind of a Superfund site, or whether you drink enough water or put on sunscreen, or any lifestyle or environmental factor; it’s your age.

Which means that because AGEs can contribute to the development of various age-related diseases and conditions, they can shorten your lifespan.

The good news is, you have a lot of control over the amount of AGEs you consume, which in turn largely determines the concentrations of these compounds that accumulate in your body and how much harm they get to perpetrate.

In this article, we’ll dive into the world of AGEs and their impact on your health. We’ll see how your food choices — as well as various cooking methods — can affect the formation of AGEs. And we’ll discover some simple and delicious ways to minimize AGEs in your diet — so you can increase your odds of a longer, healthier, and happier future.

What Are AGEs?

Advanced glycation end products are harmful compounds that form through a natural process called glycation. It takes place inside your body when the sugars in your bloodstream react with proteins, lipids (fats), and nucleic acids from the food that you eat.

You can also introduce AGEs into your body fully formed, as it were. They form exogenously (that is, outside the body) when foods are browned and their outer layer becomes crispy and crunchy. This chemical reaction is known as the Maillard reaction, or nonenzymatic browning. The Maillard reaction gives foods a texture, taste, color, and aroma that most people find very pleasing.

You can also introduce AGEs into your body through drinking alcohol and smoking.

As you age, AGEs can start to accumulate in your tissues and organs. The more your blood sugar levels fluctuate, the more AGEs form, and the more the effects of glycation intensify and accelerate the aging process.

AGEs can also cross-link with various proteins in your body, leading to the formation of abnormal structures and interfering with the functioning of important molecules. This further contributes to the aging process.

Why Are AGEs Bad for You?

Advanced glycation end products have been shown to be toxic, immunogenic (triggering an immune response, typically unwanted and over-the-top), and capable of triggering cellular injury. Another remarkably on-point acronym, RAGE, stands for Receptor for Advanced Glycation End Products. It is a receptor protein for AGEs that plays a role in the inflammatory response and has been implicated in various age-related diseases and conditions, including skin damage, respiratory disorders, neurodegenerative diseases like Parkinson’s and Alzheimer’s, cancer, type 2 diabetes, and cardiovascular disease.

Skin Health

AGEs contribute to skin aging, including the formation of wrinkles and brown spots. They affect how proteins work in the dermis (the middle layer of your skin), leading to lots of problems: decreased elasticity, delayed recovery from wounds, accelerated skin aging, and inflammation that can contribute to skin conditions like dermatitis and psoriasis.

Collagen (a type of protein found in our connective tissue, cartilage, bone, and tendons) is one of the structures most easily attacked by AGEs. Over time, AGEs can accumulate on collagen, causing the skin to turn yellow.

Neurodegenerative Diseases

Autopsies of people who died from or with Alzheimer’s disease have shown accumulations of AGEs have been found in their brain plaques, as well as in their blood serum and cerebrospinal fluid. AGEs can also hasten the ravages of Parkinson’s disease by contributing to neuronal cells’ self-destruction as well as the formation of Lewy bodies (structures associated with abnormal deposits of a particular protein in the brain).

Respiratory Disorders

The more AGEs a person consumes, and the more frequently they eat meat, the more likely they are to experience breathing problems. This includes symptoms of asthma in children, such as wheezing. Kids who consume the most AGEs typically need more asthma meds, have their sleep interrupted by wheezing episodes, and are most limited in their ability to exercise without shortness of breath.

When COVID-19 hit, many of the initial deaths were linked to an immune system overreaction known as a cytokine storm. AGE consumption appears to be linked to worsening outcomes in COVID patients due to more extensive lung damage. AGEs also can lead to severe pneumonitis (inflammation of the lung tissue) by impairing the immune response, triggering inflammation, changing the structure of lung tissue in a way that decreases lung function, and enabling bacteria to adhere more easily to the lungs.

Type 2 Diabetes

The AGEs that are created by cooking certain foods in certain ways (known as exogenous AGEs, to differentiate them from the endogenous AGEs that are synthesized inside our bodies) can be extremely harmful to people with type 2 diabetes. In addition to adding to the inflammation that can trigger the development of the disease, AGEs also contribute to diabetic retinopathy and other related issues that can damage eyesight.

Some of the vascular dysfunction associated with diabetes can be prevented by blocking the RAGE receptors. And proactively consuming a diet low in AGEs can increase insulin sensitivity, which can reduce the risk of developing type 2 diabetes in the first place.

Cancer

With cancer, AGEs can act like gasoline thrown on a fire, increasing carcinogenic processes in a wide range of cancers and promoting their malignant behaviors. A 2015 study of male members of the US-based AARP found that the more AGEs they consumed, the greater their risk of developing pancreatic cancer. And a 2022 study of over 14,000 Japanese men found that high AGE intake was significantly associated with an increased risk of liver cancer.

AGE-Forming Foods

I hope by now you’re motivated to find out where these AGEs are hiding, so you can consume as little of them as possible. So here are the five main categories of AGE-forming foods.

Meat

In the standard industrialized diet, meat is typically the largest contributor to AGE formation. They’re created when the proteins in meat get a little too friendly with sugars, particularly glucose and fructose, that can be added during processing (some examples are many forms of bacon, hot dogs, and corned beef) or via marinades.

When meat is cooked at high temperatures, especially over an open flame or on a grill, it can produce harmful compounds that contribute to AGE formation. Some of the worst offenders are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are classified as potential and known carcinogens, respectively.

Regardless of the cooking method, any blackened or charred meat will contain these compounds. The levels depend on the type of meat (beef is worst), cooking conditions, and final internal temperature.

If you’re wondering why humans tend to love the color, smell, texture, and taste of something that’s so bad for us, it’s probably because the Maillard reaction is a good indicator that the meat has been cooked enough to kill the pathogens that could kill you. From an evolutionary perspective, the AGEs that keep us from reaching old age are far preferable to the germs that could end your life in the next few hours or days.

Fried Foods

Frying and other high-heat cooking methods also increase the AGEs in foods. A big culprit here is the repeated heating and use of cooking oil in commercial settings. That oil accumulates large amounts of AGEs, which get transferred to those fries or mozzarella sticks when they’re submerged in their fryer basket.

The longer the food is exposed to high-temperature frying, the more opportunity there is for the Maillard reaction and AGE formation to occur. Even changing the cooking oil daily leaves room for lots of AGEs. Swapping out large containers of hot oil is a dangerous and not very fun job, so some restaurants or commercial kitchens schedule the task only every few days. (I asked a friend’s son who once worked in a local restaurant how often they changed their cooking oil, and he responded, puzzled, “I have no idea if they ever do.” Sometimes I’d rather not know certain things.)

Cheese

The highest concentrations of AGEs are found in aged and hard cheeses in particular, probably because they’re pasteurized and/or they spend a lot of time aging or curing at room temperature — conditions that make up a veritable AGE factory. But all dairy cheeses are potential sources of AGEs, perhaps because dairy contains large amounts of fat along with natural lactose sugar.

Processed and Packaged Foods

Processed and packaged foods are often high in AGEs. Many of them contain added sugars, and undergo high-temperature processing as they’re baked or fried. They’re high in AGEs via that good old Maillard reaction, which is responsible for the browning and flavor development in cooked foods, and which can also extend shelf life.

Sugary Foods

Since AGEs form via glycation (essentially, sugarcoating proteins and fats), foods high in added sugars, such as candies, pastries, and sugary beverages, can provide fodder for the glycation process and contribute to the formation of AGEs.

There’s data that suggests that the glycation process following high sugar intake may be a key player in the development of metabolic disturbances.

Foods and beverages with a high fructose-to-glucose ratio may promote AGE formation. These can include anything with high-fructose corn syrup, agave nectar, honey, and filtered fruit juices. A glaring exception to this rule is fruit, which is actually protective against AGE-related disease thanks to its high fiber content.

Especially worrisome are commercial soft drinks sweetened with high-fructose corn syrup, which are often high in an intermediate product of the Maillard reaction called methylglyoxal.

Why Eating a Whole Food Plant-Based Diet Is the Best Way to Avoid AGEs

You can’t avoid AGEs entirely — pretty much every food contains some. But whole plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs and spices, naturally have lower levels of AGEs than animal-derived foods. And some cooking methods commonly used on plant foods — steaming, boiling, and baking — produce fewer AGEs than the higher-temperature methods like frying, grilling, and broiling that are commonly used for foods of animal origin.

It’s definitely possible to get exposed to significant quantities of AGEs on a plant-based diet if you routinely fry starchy foods like potatoes (I’m looking at you, potato chips and french fries!). These foods also produce acrylamide, another compound that may be problematic for some people when consumed in large quantities.

But even when fried or broiled until brown and crispy, most whole plant-based foods offer compounds that can mitigate the damage caused by AGEs. Many are rich in antioxidants, such as vitamins C and E, the provitamin beta-carotene that your body converts to vitamin A as needed, and various phytochemicals that help neutralize the free radicals that can contribute to AGE formation and oxidative stress in the body.

Also, the soluble fiber available from plants helps regulate blood sugar levels and can reduce the glycation process by slowing down the absorption of sugars in the bloodstream.

5 Foods (and 1 Beverage) That Prevent Glycation

You can go a long way toward reducing AGEs and RAGE in your body by avoiding or limiting highly processed foods and those of animal origin, and by using lower-temperature cooking methods that don’t produce crispy, crusty browning on the outside.

In addition to those strategies, you can also consume some specific foods that contain compounds that inhibit the glycation process, so that the AGEs you do inevitably consume have less risk of causing aging and accompanying health problems.

Berries

The antioxidants in berries help reduce the conditions that lead to glycation by scavenging and neutralizing free radicals. Polyphenols found in berries, especially anthocyanins and quercetin, may directly inhibit the formation of AGEs. And extracts made from the skins of red grapes (which are, botanically speaking, berries) were able to inhibit the creation of AGEs in a test tube containing fructose-glycated proteins.

Berries also deliver anti-inflammatory and blood sugar-balancing effects.

For more on berries and some “berry” great recipes, see our article here.

Spices

Many spices, some commonly used in modern kitchens and some still awaiting their turn as superfood du jour, have been shown to prevent AGE formation through their powerful antioxidant activity. Examples include star anise, cinnamon, allspice, and cloves, which are staples in many traditional cuisines around the world. And good old black pepper also performed well at this task.

Other powerful anti-AGE spices include garlic and turmeric which contains the powerful antioxidant curcumin.

For more on herbs and spices, see our article here.

Nuts

Nuts, led by walnuts and pistachios, are great at inhibiting the glycation process in early and intermediate stages, before they even have a chance to reach the end stage indicated by “AGEs.” They are also powerful anti-inflammatories, helping to prevent damage related to any glycation that still occurs. Additionally, nuts have high antioxidant capacity (thanks to their concentrations of vitamin E) and are rich in phenolics and flavonoids that fight free radicals.

For more on nuts, see our article here.

Cruciferous Vegetables

Cruciferous vegetables contain the powerhouse antioxidant and anti-inflammatory sulforaphane, which is famous not just for giving cabbage and broccoli their distinctive odors, but also for being one of the most effective cancer fighters ever identified.

One of the ways sulforaphane delivers its massive health benefits is by inhibiting AGE-induced damage. In this way, it may prevent cardiovascular and diabetes-related complications. Broccoli sprouts, in particular, may play a protective role against vascular injury by inhibiting the AGEs’ (and their receptors’) axes and exhibiting anti-inflammatory actions.

For more information about sulforaphane and how to get it into your diet even if you aren’t a cabbage fan, check out our comprehensive article here.

Citrus

Perhaps the OG antioxidant, and certainly the one with the most publicity, vitamin C lives up to its reputation by helping to inhibit glycation processes. When researchers marinated lean beef in lemon juice for an hour before cooking, it ended up with half the AGEs as the same cut of beef marinated in vinegar.

It’s not just the vitamin C in citrus foods that deserves the credit. Flavonoids such as hesperidin, naringin, and quercetin have anti-inflammatory effects and help reduce the conditions that promote glycation. Hesperidin in particular is being studied for its potential to treat glycation-induced neurotoxicity involved in Alzheimer’s disease.

Citrus fruits also support healthy endothelial function. The endothelium, a layer of cells that lines your blood vessels, can contribute to the development of AGEs when it isn’t working properly, so the support of compounds in citrus fruits can go a long way in keeping glycation in check.

For more on the health benefits of oranges, see our article here.

Green Tea

There’s a compound found in green tea called epigallocatechin 3-gallate, which goes by its fun acronym EGCG, which sounds like the name of a trendy dance club from the 1980s (there may be an alternate universe in the multiverse in which I know very little about nutrition and a great deal about house music). EGCG helps protect proteins and other molecules from glycation by neutralizing free radicals before they have the chance to party and form AGEs. In this way, green tea consumption may help prevent neurodegenerative disease.

Through the same pathways, EGCG may also reduce plasma glucose and alleviate complications of diabetes.

For more on the health benefits of teas, see our article here.

Recipes to Fight Aging from AGEs

Defending yourself against the rapid formation of AGEs can feel like a mighty task, but with these nourishing recipes, it couldn’t be more simple. These recipes have powerful anti-inflammatory ingredients that actually counteract the damage that AGEs can do to your tissues. So grab your favorite kitchen knife and cutting board and get ready to unlock a world of fresh, wholesome, and nutritious plant power!

1. Strawberry Pistachio Iced Matcha Latte

Matcha, strawberries, and pistachios offer triple the anti-inflammatory support to stop AGEs in their tracks! Keep your skin, hair, nails (and everything in between) looking youthful, healthy, and vibrant with this creamy, fruity, and naturally sweet latte!

2. Summer Citrus Salad

This Summer Citrus Salad is as refreshing as it sounds. Juicy grapefruit, sweet oranges, floral blackberries, and earthy spinach are tossed in bright and zesty lemon juice. Together, these tantalizing plants offer a potent dose of vitamin C, beta-carotene, and powerhouse antioxidant and anti-inflammatory compound sulforaphane. This salad is not only mouthwateringly nutritious, but it’s a great way to neutralize free radicals and prevent AGE formation and oxidative stress in the body. If that is not enough to convince you to give it a try, the aroma of the freshly segmented orange and grapefruit is simply delightful!

3. One-Pot Curry Cauliflower Chickpea Chili

One-Pot Curry Cauliflower Chickpea Chili offers a sweet and savory flavor profile with the addition of cinnamon and turmeric. Loaded with antioxidant and anti-inflammatory properties from both of the spices, and plenty of sulforaphane from the cauliflower, this Indian-inspired chili has an abundance of AGE-fighting plant power in every bite!

AGEs can Age You!

AGEs contribute to a number of health conditions, from skin aging and respiratory disorders to neurodegenerative diseases and cancer. Although AGEs occur naturally as you age, and are found in food and produced in your body, you do have a lot of control over how much you’re exposed to them through diet. By avoiding AGE-forming foods such as animal products and processed foods, you can minimize your intake and protect your body from further harm. You can also reduce your exposure by embracing healthier cooking methods, reducing or eliminating added sugars, and choosing antioxidant-rich plant foods like berries, spices, nuts, cruciferous vegetables, citrus fruits, and green tea.

Tell us in the comments:

• What are some foods that you’ve cut back on or eliminated for health reasons?
• What foods that counteract glycation do you regularly eat?
• What’s one anti-AGE food that you can begin to add to your diet?

Featured Image: iStock.com/frantic00

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The post What Are AGEs & How Do You Avoid Them in Food? appeared first on Food Revolution Network.