What are the natural solution to Avoid & Reverse Chronic Disease?
Avoid 5 Chronic Diseases By Drinking Alkaline Water
Everyday our body produces great amount of acids through its metabolic processes. During intensive exercise, our body burns lot of energy and generates hydrogen atoms. Most of our foods are acid-enriched, like we eat animal proteins, which contain sulphur-amino acids. Our digestive system produces sulfuric acid as a by-product after processing such food. Similarly, our immune system and stress responsive system also release acids.
Human body has natural system to restore acid-base balance. It has to maintain very narrow PH range, like 7.35 to 7.45 in arteries and 7.31 to 7.41 in veins to keep us healthy. The increase or decrease by even a single point in blood makes it unable to deliver oxygen and protect from diseases. Though, our body has natural system to neutralize acidity and get rid of acid wastes, but when the production of acids is high due to modern dietary habits and lifestyles (drinking alcohol, etc), it becomes hard for our body to restore the alkaline environment, which can lead to certain serious health issues.
Few serious diseases caused by acidity in our body and see how alkaline water can protect us from them:
The metabolism of cancer cells takes place at PH between 6.5 and 7.5, which is an ideal state for cellular proliferation. If the cancer cell PH is changed somehow, either by raising or lowering it, it will halt the proliferation process.By lowering the PH, which will increase acidity, the therapy will work against cancer cells, but it has few negative impacts. The high acidity in patient’s body will cause stress on healthy cells and result in lot of pain to patient. On the other hand, if the PH is increased above 7.5 through alkaline diet and water, it will eliminate acidosis and halt cancer metabolism, without causing any side-effects.
If the PH of blood is raised and maintained up to 7.4 to 7.5, which is 68% increase, it will add great amount of oxygen to the blood thus facilitating heart in its functioning. Moreover, alkaline water transfer ionized calcium atoms to the blood, which diffuse plague and accumulated cholesterol in the walls of arteries.
Pancreas produces insulin , which is a source of sugar and carbohydrates for human body. When a body is affected by Diabetes Mellitus, pancreas ability to produce the desired amount of insulin is decreased. The less production of insulin results in high acidity in blood. Alkaline water is an effective treatment for this type of diabetes. Alkaline water doesn’t allow accumulation of acid wastes in body and averts diabetes caused by acidification of blood.
Most of the types of arthritis results from the accumulation of acids in joints, which damage cartilages and joints. Joints are the most difficult areas for blood to extract wastes. Drinking alkaline water controls the acidity of blood and makes it easy to effectively clean the acid wastes.
If the body is producing excessive amount of acids everyday, kidneys have to overwork to balance the acidity. Bladder diseases and nephritis are due to acidic conditions, whereas kidney stones are also produced due to the acid pile-ups. By drinking plenty of alkaline water each day, it will not only stop further formations of stones, but also diffuse the existing ones.
Every normal, healthy human being has one pair of kidneys, which are located at the back of the abdomen. The average kidney is approximately 4 or 5 inches long, and is shaped like a kidney bean (we wonder where they got that name from?).
Your kidneys each contain approximately 1 million particles which are known as nephrons. Each nephron is a tiny microscopic filter, and it is these little guys that remove any unwanted substances and toxins from your blood. Although it is not recommended, your kidneys can stand quite a bit of abuse. You can actually afford to lose as much as 90% of your kidney function without ill effect. The best advice is to keep your kidneys healthy in the first place.
The various infections and diseases that can be linked with kidney function
There are a number of infections and diseases that can are associated with kidney function. These include:
Urinary tract infection
Infection of the urethra
Infection of the bladder
Problems with urination
CKD (chronic kidney disease)
The symptoms that could indicate you have kidney disease:
A change in the appearance of your urine
A change in the quantity of your urine
Bouts of vomiting
Problems with concentration
Feeling cold the majority of the time
Tiredness or fatigue
Pain in your legs
Pain in your waist
Kidney infection or disease can be brought about by many things the 11 Most Common Bad Habits That Damage Your Kidneys are:
Ongoing problems with emptying your bladder
Not consuming sufficient amounts of water, or fluid
Too much salt in your diet
Too much conventional meat in your diet
Not getting proper nutrition through diet
Infections that are not correctly treated
Infections that are not treated in a timely manner
Overuse of analgesics
Not properly managing prescribed kidney medications
One of the reasons why you need to drink enough water + Lemon + Apple Cider Vinegar + a dash of baking soda is to ensure healthy kidney function. In fact, chronic low-grade dehydration is one of the most common causes of kidney stones.
Poor kidney function is also associated with a number of other serious health problems, including diabetes, hypertension, and heart disease. Common signs of kidney problems include:
Pain or burning sensation during urination
Good kidney function1 is essential for maintaining homeostasis in your body, starting with the composition of your blood. For example, your kidneys are responsible for maintaining proper pH level and electrolyte balance (the ratios of sodium, potassium and phosphates).
They also produce hormones that make red blood cells, and those that help regulate your blood pressure.
Kidney stones are particularly linked to a diet high in processed fructose and other sugars, as sugar upsets the mineral relationships in your body by interfering with calcium and magnesium absorption. The phosphorus acid in soda also acidifies your urine, which promotes stone formation.
A 12th common and dangerous habit is the consumption of Monsanto GMO corn. A study published in Food and Chemical Toxicology (FCT) in September 2012, found severe liver and kidney damage and hormonal disturbances in rats fed the GM maize and low levels of Roundup that are below those permitted in drinking water in the EU. The chronic toxicity study examined the health impacts on rats of eating a commercialized genetically modified (GM) maize, Monsantos NK603 glyphosate-based herbicide Roundup. The study came into question and was retracted under immense pressure. Now the study has been republished by Environmental Sciences Europe. The republished version contains extra material addressing criticisms of the original publication. Bottom line the study found Monsanto GMO corn to cause severe liver and kidney damage, that is enough for me to take heed.
To keep your kidneys healthy try this cleansing juice:
2 large or 3 medium organic carrots.
2 sticks of organic celery.
1 medium beetroot.
1 small or half a large organic cucumber with the peel (peel non-organic cucumbers).
The juice of 1 large or 2 small lemons (always discard citrus seeds).
1 ounce of organic parsley (roughly half an average sized bunch) soaked in warm water and a dash of apple cider vinegar.
Half of the dentists in the U.S. still use dental or silver amalgam, 50 percent of which is mercury, not silver. Mercury is the most volatile and toxic of the heavy metals, and the vapors released when chewing or brushing pose a clear and present danger to health, especially your brain and kidneys and its a reproductive toxin
This month, the Minamata Convention on Mercury takes effect, which means countries that have ratified the treaty must take steps to reduce use of mercury amalgam
I will match every dollar you give to Consumers for Dental Choice during Mercury Awareness Week (up to a total of $100,000). This offer to double your gift goes through midnight August 27, 2017
Just Dump Your Smelly Sponge
Feast on This Fresh and Fantastic Fermented Veggies Recipe
By Dr. Mercola
Mercury is a pernicious poison that should never be placed in your mouth. Yet half of the dentists in the U.S. still use dental or silver amalgam, 50 percent of which is mercury, not silver. Mercury is the most volatile and toxic of the heavy metals, and the vapors released when chewing or brushing pose a clear and present danger to health especially your brain and kidneys, as mercury is a neuro- and nephrotoxin. Its also toxic to your reproductive system.
As such, its really shocking that mercury amalgam is still being allowed to be placed mere inches from a childs developing brain. Charlie Brown, president of Consumers for Dental Choice and the World Alliance for Mercury-Free Dentistry, is a fearless activist for mercury-free dentistry.
Hes spent the last two decades tirelessly advocating for the complete elimination of mercury from dentistry across the world. Consumers for Dental Choice and the World Alliance for Mercury-Free Dentistry have made great headway over the years, but the battle will not be over until mercury is no longer making its way into the mouths of anyone, anywhere.
During our annual Mercury Awareness Week, we encourage you to contribute to this incredibly important cause, which can have profound health benefits for generations to come. As in previous years, I will match your donations, dollar for dollar, up to $100,000.
Water is most common in our lives and is the cornerstone to our health and longevity and Alkaline water produced by bawell water ionizers is one of the most critical preventive health advances our generation can have. Over the last forty years the Japanese and Koreans have enjoyed the powerful utility of alkaline water and it has miraculous properties. When we start drinking alkaline water, we notice amazing changes in our body and a lot of energy and focus.
Anyone who’s ever experienced the pain (and sometimes agony) of a Kidney Stonesmay have thought afterward, “Wouldn’t it be great if they came up with something that could prevent that?”
As is so often the case in science, such visualizations are the same as those of researchers. In this instance, a dietary supplement with the power to dissolve the little troublemakers before they wreak havoc in your system may be the solution.
Researchers at the University of Houston (UH) are calling it a possible “prevention tool.” You may be thinking that if it could actually do that, it might be more like a wonder drug.
Calcium oxylate crystals, which make up the bulk of these minute-but-mighty troublemakers, are essentially hard mineral deposits that form in the kidneys.
The problem starts when they become lodged in your urinary tract and won’t budge. One or more may restrict the flow of urine, causing another level of discomfort. According to MedicineNet.com:
“The calcium oxalate crystals that are the most common component of kidney stones, [are the] mineral deposits that form inside the kidneys. They may get stuck in the urinary tract, blocking urination and causing great pain.”1
If the stone happens to be small, it may pass through your urinary tract unnoticed. But if it’s a large one, it’s not pleasant. Daily Mail reported that in Hungary, the largest kidney stone ever recorded weighed nearly 2.5 pounds.2 Needless to say, larger stones require surgical removal.
Kidney Stone Symptoms
The technical location for kidney stones is the tube that connects your kidney and bladder, called the ureter. When they develop, the previously referenced symptoms3can include:
|A persistent urge to urinate
||Fever and chills (indicating infection)
||Bloody and/or cloudy urine
||Pain when urinating
|Episodes of pain lasting 20 minutes to an hour
||Nausea and/or vomiting
||Pain radiating down your side and back to your groin and lower abdomen
Hydroxycitrate From the Garcinia Cambogia: Possible Kidney Stone Prevention
The study, published in Nature4 in mid-2016, described the development of the kidney stone supplement, an extract of a compound called hydroxycitrate from the Asian garcinia cambogia fruit, also known as Malabar tamarind.
Hydroxycitrate is capable, under certain conditions, of not only dissolving the crystals but also inhibiting their growth. If all goes as they hope, hydroxycitrate would be the most dramatic advance in treating kidney stones in three decades.
Scientists expect the supplement will be a viable alternative to potassium citrate (such as the brand Urocit-K5) which, while it’s effective in relieving kidney stone-passing pain, often includes side effects that rival the misery of what they they’re designed to remedy:
- Upset stomach
- Cardiac arrest
However, rigorous trials in humans have not yet begun. It’s actually just a concept, so far, but one that makes sense. Jeffrey Rimer, lead study author and associate professor of chemical engineering at UH, said he and his colleagues conducted a combination of studies, some experimental.
Studies Involving Hydroxycitrate
According to Science Daily,6 in studies pitting citrate (CA) against hydroxycitrate (HCA), both inhibited calcium oxalate crystal growth, but the latter was “more potent and displayed unique qualities that are advantageous for the development of new therapies.”
“The team of researchers then used atomic force microscopy, or AFM, to study interactions between the crystals, CA and HCA under realistic growth conditions the technique allowed them to record crystal growth in real time with near-molecular resolution.
[Jihae] Chung [a UH graduate student who worked on the study] noted that the AFM images recorded the crystal actually shrinking when exposed to specific concentrations of HCA.
Rimer suspected the initial finding was an abnormality, as it is rare to see a crystal actually dissolve in highly supersaturated growth solutions. The most effective inhibitors reported in the literature simply stop the crystal from growing.”
What Chung saw turned out to be accurate, precipitating the next step: determining how and why the crystals shrank. Two other study authors applied density functional theory (DFT):
” [A] highly accurate computational method used to study the structure and properties of materials to address how HCA and CA bind to calcium and to calcium oxalate crystals.
They discovered HCA formed a stronger bond with crystal surfaces, inducing a strain that is seemingly relieved by the release of calcium and oxalate, leading to crystal dissolution.” 7
The next step required that humans be included in the testing, so seven participants took hydroxycitrate for three days, which was long enough for researchers to establish that it was expelled through their urine, one of the requirements for using the supplement as a treatment.
While long-term safety needs to be established, as do dosages and more trials on humans, Rimer believes the initial findings are promising:
“If it works in vivo, similar to our trials in the laboratory, HCA has the potential to reduce the incidence rate of people with chronic kidney stone disease.”8
Giannis Mpourmpakis, Ph.D., another study author and assistant professor of chemical and petroleum engineering at Pittsburgh University’s Swanson School of Engineering, said:
“We were very excited to identify a molecular-level mechanism under which calcium oxalate grows and degrades in its natural environment. Eventually, this will help us control the crystal’s life cycle.”9
Stats on Kidney Stones
The healthiest kidneys function in a number of ways for optimum health. Most importantly, they filter all the blood in your body every half hour, removing waste and excess fluid, according to the National Kidney Foundation.10 They also:
|Regulate your fluid levels
||Activate vitamin D for strong bones
||Release the hormone for red blood cell production
|Keep blood minerals in balance
||Release a blood-regulating hormone
More than half a million people in the U.S. hit the emergency room for relief from what is often termed excruciating pain from kidney stones. Unfortunately, the condition is becoming more and more prevalent. To date, they affect what’s estimated to be 12 percent of men and 7 percent of women. Harvard Health reports:
“For many, kidney stones aren’t a one-time thing: In about half of people who have had one, another appears within seven years without preventive measures. Most stones occur when calcium combines with one of two substances: oxalate or phosphorous. Stones can also form from uric acid, which forms as the body metabolizes protein.”11
Kidney stones also increase your risk of developing chronic kidney disease. Sobering statistics include:
|High blood pressure and diabetes are the two leading causes of kidney disease12
||Around 26 million American adults have kidney disease and don’t know it
||One in 3 American adults are currently at risk13
|Kidney disease is the ninth leading cause of death in the U.S.
||Every year, kidney disease kills more people than breast or prostate cancers
||Kidney disease is the ninth leading cause of death in the U.S.
|African Americans are 3.5 times more likely to have kidney failure14
||Once kidneys fail, either dialysis or a kidney transplant is required
||In 2013, more than 47,000 Americans died from kidney disease15
|Every day, 13 people die waiting for a kidney16
Ways to Prevent Kidney Stones
Most doctors know that one of the most prevalent causes of kidney stones (aka nephrolithiasis) is dehydration, so drinking plenty of water is one of the best ways to prevent their development. Conditions such as diabetes, high blood pressure and obesity increase the risk.
Another recommendation is to limit your protein intake to one-half gram of protein per pound of lean body mass, which would place most people in the range of 40 to 70 grams daily (1 1/2 to 2 1/2 ounces). If you’re prone to kidney stones, excess amounts of red meat can be especially problematic because it decreases the levels of citrate, the chemical in urine that helps keep kidney stones from forming in the first place.
Most Americans consume far more protein than they need, which can exacerbate problems with kidney stones. When you consume more protein than your body needs, your body must remove more nitrogen waste products from your blood, which stresses your kidneys.17 Chronic dehydration can result. Doctors also encourage people at risk for kidney stones to pass up foods containing high amounts of oxalate,18 including:
However, these foods contain high amounts of magnesium, which helps prevent calcium from blending with oxalate, the most common kidney stone type. Magnesium is a mineral that has the capacity to prevent kidney stones if you get enough.
Magnesium deficiency is estimated to affect as much as 80 percent of the American population. It’s been associated with kidney stone development because it plays a part in the way your body handles calcium. Too much calcium can become toxic, so there needs to be a balance.
Are you eating food that’s already banned in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.
<img src="http://media.mercola.com/assets/images/infographic/banned-foods-infographic.jpg" alt="10 Banned Foods to Avoid" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Are you eating <a href="http://www.mercola.com/infographics/10-banned-foods.htm"><strong>"food that's already banned"</strong></a> in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.</p>
In a stunning discovery that overturns decades of textbook teaching, researchers at the University of Virginia (UVA) School of Medicine have determined that the brain is directly connected to the immune system by vessels previously thought not to exist. That such vessels could have escaped detection when the lymphatic system has been so thoroughly mapped throughout the body is surprising on its own, but the true significance of the discovery lies in the effects it could have on the study and treatment of neurological diseases ranging from autism to Alzheimer’s disease to multiple sclerosis.
“Instead of asking, ‘How do we study the immune response of the brain?’ ‘Why do multiple sclerosis patients have the immune attacks?’ now we can approach this mechanistically. Because the brain is like every other tissue connected to the peripheral immune system through meningeal lymphatic vessels,” said Jonathan Kipnis, PhD, professor in the UVA Department of Neuroscience and director of UVA’s Center for Brain Immunology and Glia (BIG). “It changes entirely the way we perceive the neuro-immune interaction. We always perceived it before as something esoteric that can’t be studied. But now we can ask mechanistic questions.”
“We believe that for every neurological disease that has an immune component to it, these vessels may play a major role,” Kipnis said. “Hard to imagine that these vessels would not be involved in a [neurological] disease with an immune component.”
New Discovery in Human Body
Kevin Lee, PhD, chairman of the UVA Department of Neuroscience, described his reaction to the discovery by Kipnis’ lab: “The first time these guys showed me the basic result, I just said one sentence: ‘They’ll have to change the textbooks.’ There has never been a lymphatic system for the central nervous system, and it was very clear from that first singular observation – and they’ve done many studies since then to bolster the finding – that it will fundamentally change the way people look at the central nervous system’s relationship with the immune system.”
Even Kipnis was skeptical initially. “I really did not believe there are structures in the body that we are not aware of. I thought the body was mapped,” he said. “I thought that these discoveries ended somewhere around the middle of the last century. But apparently they have not.”
‘Very Well Hidden’
The discovery was made possible by the work of Antoine Louveau, PhD, a postdoctoral fellow in Kipnis’ lab. The vessels were detected after Louveau developed a method to mount a mouse’s meninges – the membranes covering the brain – on a single slide so that they could be examined as a whole. “It was fairly easy, actually,” he said. “There was one trick: We fixed the meninges within the skullcap, so that the tissue is secured in its physiological condition, and then we dissected it. If we had done it the other way around, it would not have worked.”
After noticing vessel-like patterns in the distribution of immune cells on his slides, he tested for lymphatic vessels and there they were. The impossible existed. The soft-spoken Louveau recalled the moment: “I called Jony [Kipnis] to the microscope and I said, ‘I think we have something.'”
As to how the brain lymphatic vessels managed to escape notice all this time, Kipnis described them as “very well hidden” and noted that they follow a major blood vessel down into the sinuses, an area difficult to image. “It’s so close to the blood vessel, you just miss it,” he said. “If you don’t know what you’re after, you just miss it.”
“Live imaging of these vessels was crucial to demonstrate their function, and it would not be possible without collaboration with Tajie Harris,” Kipnis noted. Harris, a PhD, is an assistant professor of neuroscience and a member of the BIG center. Kipnis also saluted the “phenomenal” surgical skills of Igor Smirnov, a research associate in the Kipnis lab whose work was critical to the imaging success of the study.
Alzheimers, Autism, MS and Beyond
The unexpected presence of the lymphatic vessels raises a tremendous number of questions that now need answers, both about the workings of the brain and the diseases that plague it. For example, take Alzheimer’s disease. “In Alzheimers, there are accumulations of big protein chunks in the brain,” Kipnis said. “We think they may be accumulating in the brain because they’re not being efficiently removed by these vessels.” He noted that the vessels look different with age, so the role they play in aging is another avenue to explore. And there’s an enormous array of other neurological diseases, from autism to multiple sclerosis, that must be reconsidered in light of the presence of something science insisted did not exist.
See more at: http://www.neuroscientistnews.com/research-news/missing-link-found-between-brain-immune-system-major-disease-implications#sthash.9POxNfZg.dpuf
Non-organic processed foods will expose you to the greatest amounts of chemicals and potential toxins, including pesticides and genetically engineered organisms (GMOs), but virtually all non-GMO whole foods will tend to be contaminated with pesticides to some degree as well. To reduce your family exposure to glyphosate and other toxic chemicals, please consider the following advice:
Buy organic fruits and vegetables. Non-organic fruits and vegetables most likely to be grown using pesticides include apples, peaches, celery, and potatoes. For a full list of the most and least contaminated produce, please see the Environmental Working Group shoppers Guide to Pesticides.
Add fermented foods to your diet. The lactic acid bacteria formed during the fermentation of kimchi may help your body break down pesticides, so including fermented foods can be a wise strategy to help your body natural detoxification processes. Also make sure you are getting enough fiber in your diet, as it too plays an important role in detoxification.
Choose seafood wisely. Opt for low-mercury fish varieties, such as wild caught Alaskan salmon, anchovies, and sardines, and avoid farm-raised fish, which are often heavily contaminated with PCBs and mercury. To optimize your omega-3, you may also consider taking a krill oil supplement.
Filter your tap water.Municipal water supplies can be contaminated with any number of potential toxins, so filtering your water is always a wise idea. Be particularly mindful of avoiding fluoridated water when preparing infant formula.
Replace your non-stick pots and pans with ceramic or glass cookware.
Avoid plastic food containers, bottles, and mugs.Instead, opt for glass, ceramic, or stainless steel varieties.
Avoid using dangerous chemicals on your lawn. If you have a lawn care service, make sure they’re not using organophosphate pesticides.
Check your school/employer pest control policy. If they have not already done so, encourage your school district/employer to move to Integrated Pest Management, which uses less toxic alternatives.
Switch to organic personal care products,and avoid using artificial air fresheners, dryer sheets, fabric softeners, or other synthetic fragrances. Any product containing fragrance will typically contain high levels of endocrine disrupting phthalates.
New science is showing that toxic compounds called obesogens could be at the very root of the obesity epidemic, and may be silently sabotaging your weight loss attempts. Today.
Without a correct breathing you have a poor cells oxygenation, an acidic pH of the blood, a low mitochondrial energy, a perfect terrain for cancer and all kind of degenerative diseases. If your breathing stops you are dead in max. 3 min, isn’t this a primordial condition to look after? The first thing we do when born is breathing and interestingly enough it is also what deteriorates at the fastest path during our life; along with worsening the breath habits, we must question if this is not the real reason of aging! Aging is actually a deterioration of our respiration with metabolic consequences and organs degeneration due to lack of oxygen, an acidification of cells, calling for a progressing cells apoptosis.
Eating 7 vegetables & sprouts will help you avoid most chronic diseases:
Low in calories, high in fiber, and with almost all the vitamins and minerals your body needs, vegetables are a nutritional cornerstone. While many think vegetables equate to a few leaves of lettuce and some tomatoes, there’s a wide variety of veggies available, and you can use them in a number of different ways.
In addition to eating them raw in a salad, many can be lightly steamed or cooked, and you can boost your consumption by juicing them, or add them to stews and soups. Homegrown sprouts and fermented vegetables are other options that can significantly improve your diet.
Fermenting is one of the best ways to turn ordinary vegetables into superfoods. The culturing process produces beneficial microbes that are extremely important for health as they help balance your intestinal flora, thereby boosting overall immunity.
Fermented foods are also some of the best chelators and detox agents available, meaning they can help rid your body of a wide variety of toxins, including heavy metals.
Since most veggies aren’t very calorie-dense, they should ideally constitute the bulk of your diet by volume. Tragically, very few actually get a healthy amount of veggies in their diet. As noted by Time magazine,1 vegetable consumption has actually declined over the past five years.
“About half of the total U.S. population eats less than 1.5 cups of vegetables a day. And a whopping 87 percent don’t reach the recommended minimum goal of 2 to 3 cups a day.”
More Reasons to Eat Vegetables
If you are in the majority who’s skimping on veggies, you’re really missing out on major health benefits, including the following:2
Healthy glowing skin
Courtesy of their higher water and phytochemical content, vegetables help produce that healthy “glow.”
As noted in the featured article, a “study3 from St. Andrews University concluded that people who ate three additional daily portions of produce for six weeks were ranked as better looking than those with lower intakes.”
The cause for this improvement? The carotenoids pigments that give vegetables their red and orange colors also improve the color of your skin, rendering it more rosy and glowing.
Many vegetables are also known for their anti-aging benefits, helping firm your skin and combat wrinkles.
Low in net carbs (total carbs minus fiber) and high in fiber, eating plenty of vegetables can help you lose and manage your weight in more ways than one.
Simply cutting net carbs and increasing your fiber intake may actually help you achieve results rivaling more complicated diets.
Previous research has demonstrated that fiber has appetite-suppressant qualities that helps you feel more satiated, thereby preventing unhealthy snacking.
Fiber also helps improve metabolic markers such as blood pressure, cholesterol levels, and blood sugar; helps protect your heart and cardiovascular health, and appears to reduce mortality from all causes.
Improves gut health and keeps you “regular”
Constipation is one of the most common bowel problems, impacting nearly 1 in 5 Americans at any given time.
It’s uncomfortable, and can cause bloating and painful cramps.
The fiber and water in vegetables can help prevent this scenario, and promotes optimal gut health in general by nourishing beneficial gut bacteria.
Athletic performance and recovery
Nutrition is imperative for athletic performance. Specific veggies shown to boost endurance and speed up recovery include beetroot juice, tomato juice, and watercress.
As reported in the featured article, one study “found that drinking 16 ounces of organic beetroot juice daily for six days helped men cycle up to 16 percent longer than they did with a placebo beverage.4
Meanwhile 100 percent tomato juice has been found to reduce exercise-induced stress on the body by as much as 84 percent.”5
Improves energy, mood, and psychological well-being
Vegetables help boost energy levels, especially if you cut out net carbs and processed foods at the same time.
Juicing tends to be particularly potent and quick-acting in this regard.
Recent research shows higher vegetable intake can also help you feel calmer and improves your mental well-being.6
Eating fruits and vegetables was also related to greater self-reported curiosity and creativity traits associated with happiness.7
Reduces risk for chronic disease
Vegetables help reduce your risk for many chronic diseases, including diabetes, heart disease, stroke and certain cancers.
In one recent study, eating just over one extra serving of leafy greens a day reduced the risk of type 2 diabetes by 14 percent.8
Part of this benefit is due to the fiber content.
The fiber in vegetables is broken down into health-promoting short chain fatty acids (SCFAs) by your gut bacteria, and SCFAs have been shown to lessen your risk of inflammatory diseases.9
Boosts healthy immune function
Researchers have discovered10 that a gene called T-bet which is essential for producing critical immune cells in your gut is activated by leafy green vegetables.
These immune cells, called Innate lymphoid cells (ILCs), reside in the lining of your digestive tract, and ILCs are thought to be essential for:11
Maintaining balance between tolerance, immunity and inflammation in your body
Producing interleukin-22 (IL-22), a hormone that can protect your body from pathogenic bacteria
Maintaining healthy intestinal balance by promoting growth of beneficial bacteria and healing small wounds and abrasions in the gut
Helping resolve cancerous lesions and prevent the development of bowel cancers
Preventing food allergies, inflammatory diseases, and obesity
The Health Benefits of Purple Foods
Vegetables contain an array of antioxidants and other disease-fighting compounds that are very difficult to get anywhere else. Plant chemicals called phytochemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which your cells reproduce, get rid of old cells, and maintain DNA integrity. Many of the benefits associated with vegetables are due to the natural pigments in the food.
While it’s advisable to eat all the “colors of the rainbow,” purple foods tend to stand out above the crowd, courtesy of their potent antioxidants called anthocyanins.12 Research has linked anthocyanins to a reduced risk for a number of diseases, including cancer, cardiovascular disease, and neurological dysfunction and decline.
They also help prevent obesity and diabetes, in part by inhibiting certain enzymes in your digestive tract, and by supporting healthy blood sugar control. They also have potent anti-inflammatory effects, which helps explain their protective effects against chronic disease. Deep red and blue foods including all berries and cherries are also loaded with beneficial antioxidants. Vegetables high in anthocyanins include:
Cruciferous Veggies Are an Important Part of an Anti-Cancer Diet
Vegetables are also a key component if you want to reduce your risk of cancer.13,14 Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, appear to be particularly important, and have been repeatedly shown to help prevent certain cancers by inhibiting cancer cell growth and promoting apoptosis (cell death). According to Olga Azarenko, a scientist at the UC Santa Barbara laboratories, whose research shows how the healing power of these vegetables works at the cellular level:15
“Breast cancer, the second leading cause of cancer deaths in women, can be protected against by eating cruciferous vegetables such as cabbage and near relatives of cabbage such as broccoli and cauliflower. These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables.”
Broccoli, and even more so broccoli sprouts, contain the highest amounts of isothiocyanates. Other vegetables containing isothiocyanates include the following:
The isothiocyanates in these vegetables sparks hundreds of genetic changes, activating some genes that fight cancer and switch off others that fuel tumors.16 According to one recent study,17 “research suggests that cruciferous vegetables are not only an important source of nutrients, but perhaps a key to eliminating cancer as life threatening disease.” Besides breast cancer, studies have confirmed the protective benefits of these vegetables for other types of cancer as well, such as:
Bladder cancer Researchers found that the higher the intake of cruciferous vegetables, the lower the risk of bladder cancer in men by as much as 50 percent18
Lung cancer Researchers found that men with detectable amounts of isothiocyanates in their bodies had a 36 percent lower chance of developing lung cancer over 10 years19
Prostate cancer Just a few additional portions of broccoli each week was found to protect men from prostate cancer20
Liver cancer Recent research suggests eating broccoli three to five times per week can lower your risk of liver cancer, and help prevent the development of nonalcoholic fatty liver disease (NAFLD)21,22,23
The ‘Trick’ to Maximizing Sulforaphane in Your Broccoli
One naturally occurring isothiocyanate known for its potent anti-cancer activity is sulforaphane, which is formed when you chop or chew broccoli (this combines its precursor glucoraphanin and the enzyme myrosinase). Once swallowed, gut bacteria help release some of broccoli’s sulforaphane so your body can benefit, but it’s a tricky proposition because sulforaphane is attached to a sugar molecule with a sulfur bond.
In order for the sulforaphane to be released, an enzyme in the broccoli breaks off the sugar to release it. However, the sulforaphane can be easily inactivated by a sulfur-grabbing protein.
Researchers have found that one of the best ways to maximize sulforaphane your body can use is to heat the broccoli for 10 minutes at 140 degrees Fahrenheit (or steam it lightly for three to four minutes until it’s tough-tender).24 This was just enough heat to kill the epithiospecifier protein, which attaches to the sulfur and greatly depletes the amount of bioavailable sulforaphane.
Another option is to eat broccoli sprouts. Fresh broccoli sprouts are FAR more potent than whole broccoli, allowing you to eat far less in terms of quantity. Tests have revealed that 3-day-old broccoli sprouts consistently contain anywhere from 10 to 100 times the amount of glucoraphanin the precursor to sulforaphane found in mature broccoli.25
Luteolin Another Important Anti-Cancer Compound
Luteolin is another important anti-inflammatory plant compound found in certain vegetables, including celery, peppers, and carrots. It’s previously been linked with lower rates of age-related memory loss in mice,26 but more recently, researchers discovered it may also slow the development of breast cancer27,28 particularly cancer caused by hormone replacement therapy (HRT).
According to the researchers, benign lesions in breast tissues may turn into tumors if they receive a “trigger” such as progestin, which attracts blood vessels and “feeds” the lesions, allowing them to expand. When this occurs, the breast cancer cells “take on stem cell-like properties, which can make them harder to kill,” the study’s lead researcher stated.
However, when breast cancer cells were exposed to luteolin in the lab, their viability markedly decreased. Not only did the blood vessels feeding the cells significantly decline, but their “stem cell-like properties” were also reduced, resulting in an anti-tumor effect. The researchers then tested luteolin on mice with breast cancer and similar benefits were observed.
Sprouts, a Living Food With Amazing Health Benefits
If you struggle getting enough vegetables into your diet, try juicing, and add sprouts. Sprouts are exceptionally packed with nutrients, including antioxidants, minerals, vitamins and enzymes that protect against free radical damage, so in terms of volume you can get away with eating far less.
The content of vitamins and essential fatty acids increase dramatically during the sprouting process. Sunflower seed and pea sprouts tend to top the list of all the seeds that you can sprout and are typically each about 30 times more nutritious than organic vegetables you can even harvest in your backyard garden.
The quality of the protein and the fiber content of beans, nuts, seeds and grains also improve when sprouted because minerals, such as calcium and magnesium, bind to protein, making them more bioavailable. Sprouts can also contain up to 100 times more enzymes than raw fruits and vegetables, allowing your body to extract more vitamins, minerals, amino acids and essential fats from other foods.
Sprouts support healthy cell regeneration, and have an alkalinizing effect on your body that is thought to protect against disease, including cancer (as many tumors are acidic). Abundantly rich in oxygen, sprouts also help protect against viruses and bacteria that cannot survive in an oxygen-rich environment.
Sprouts are the ultimate locally-grown food, and can easily be grown in your own kitchen, so you know exactly what you’re eating. Another boon is their low cost. Sprouts-as-medicine.com29 is a good source for things relating to sprouts: their health benefits, recipes, and how to grow your own.
The British verticalveg.org30 is another. The latter gives helpful growing tips for each month of the year. One of the benefits of sprouts is that you can grow them year-round, even when it’s cold and dark. The article 6 Easy Steps to Sprout Heaven31 teaches you how to grow your own sprouts, from start to finish. Some of the most commonly sprouted beans, nuts, seeds and grains include:
Broccoli: known to have anti-cancer properties, courtesy of the enzyme “sulforaphane”
Alfalfa: a significant dietry source of phytoestrogens. Also a good source of vitamins A, B, C, D, E, F, and K
Wheat grass: high in Vitamins B, C, E and many minerals
Mung bean: good source of protein, fiber, vitamin C and A
Clover: significant source of isoflavones
Lentil sprouts: contain 26 percent protein, and can be eaten without cooking
Sunflower: contains, minerals, healthy fats, essential fatty acids, fiber, and phytosterols. It’s also one of the highest in protein
Pea shoots: good source of vitamins A, C and folic acid and one of the highest in protein
My Most Recommended Vegetables List
My recommended list of vegetables (below) provides a guide to the most nutritious vegetables, and those to limit due to their high carbohydrate content (think: starch is “hidden sugar”). Organic and locally grown vegetables are ideal for maximizing nutrition, limiting pesticide exposure, and increasing freshness. Avoid wilted vegetables, as they lose much of their nutritional value once they wilt.
Again, juicing is a great way to boost your vegetable intake. When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down.
Highly Recommended Vegetables
Avocado, very high in healthy monounsaturated fat
Green and red cabbage
Lettuce: romaine, red leaf, green leaf
Peppers: red, green, yellow and hot
Use sparingly due to high carbohydrate levels
Vegetables (or commonly perceived vegetables) to Avoid
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