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Tag: Antioxidants

  • Superfoods and Ancient Grains for Dogs: Rethinking What’s in Your Pup’s Bowl | Animal Wellness Magazine

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    Discover why you should consider adding superfoods and ancient grains for dogs to their bowl today!

    What your dog eats is more than just calories to fill their belly—their food also impacts their health, happiness, and vitality. Modern pet parents understand the importance of feeding balanced, protein-rich meals, but what about other ingredients that can benefit health? Ancient grains and superfoods have been nourishing humans and animals for thousands of years. These time-tested ingredients deliver powerful nutrition that supports whole-body health, making them a smart addition to your dog’s bowl. Let’s dive in and explore the best superfoods and ancient grains for dogs, including how to easily add these nutrient-packed foods to their diet!

    The Best Ancient Grains for Dogs

    Ancient grains are whole grains and edible seeds that have remained unchanged over hundreds or thousands of years. They’re rich in micronutrients and macronutrients that support total-body health and well-being. Furthermore, they provide sustained energy, help maintain healthy digestion, and can be easier for many dogs to tolerate than highly refined carbohydrates. Here are some examples of excellent ancient grains for dogs:

    Quinoa is a complete plant protein that contains amino acids, iron, and magnesium. It supports muscle maintenance, energy levels, and overall vitality.

    Millet is a gentle, gluten-free grain rich in B vitamins and antioxidants. Millet supports digestion and provides slow-burning energy, making it great for active dogs.

    Sorghum is high in fiber and antioxidants, and it helps promote gut health and supports steady blood sugar levels.

    Oats deliver soluble fiber for digestion, along with zinc and iron to support skin, coat, and immune health.

    Superfoods That Can Supercharge Your Dog’s Food

    Superfoods are ingredients that are especially rich in nutrients and can offer significant health benefits, such as supporting healthy digestion, energy levels, immune strength, joint health, and a shiny coat. A few of the foods you might want to add to your dog’s bowl include:

    Pumpkin is a digestive hero rich in fiber that helps regulate stool consistency and supports gut health.

    Blueberries are packed with antioxidants that help fight oxidative stress and support brain health, especially in aging dogs.

    Chia seeds are tiny but mighty, providing omega-3 fatty acids for joint, skin, and coat health, along with fiber for digestion.

    Spinach and kale are leafy greens rich in vitamins A, C, and K, plus iron and phytonutrients that support immune function and cellular health.

    Turmeric has natural anti-inflammatory properties and supports joint comfort and overall wellness.

    The Easy Way to Incorporate the Best Superfoods and Ancient Grains for Dogs

    Earthborn Holistic Unrefined recipes feature fresh meat or fish as the first ingredient, including sustainably sourced salmon, cage-free rabbit, and grass-fed lamb. They’re fortified with taurine, probiotics, and the best, tastiest, and most nutritious ancient grains and superfoods:

    • Cranberries and blueberries
    • Sunflower oil
    • Salmon
    • Quinoa
    • Oatmeal
    • Chia
    • Flaxseed
    • Pumpkin and butternut squash

    Gentle on the digestive system and ideal for pups with sensitive tummies, the recipes are rich in essential vitamins, minerals, and antioxidants to help support immunity, digestion, skin and coat, joints, energy, and whole-body wellness.

    Visit Earthborn Holistic to discover mouthwatering recipes featuring superfoods and ancient grains for dogs!

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    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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  • 7 Positive Changes After Switching to a Limited-ingredient Dog Diet | Animal Wellness Magazine

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    Dogs with allergies or food sensitivities are challenging to feed. When you switch to a limited-ingredient dog diet, you can help alleviate symptoms and support your pup in other ways!

    Does your dog scratch constantly, get hot spots, or have digestive problems like diarrhea? Dogs with food allergies and sensitivities can experience a host of problems. In fact, it’s estimated that about 40% of dogs with dermatitis and itchy skin have food allergies. In other words, there’s a good chance diet could be contributing to your dog’s symptoms. When you switch to a limited ingredient dog food, it can benefit your pups’ sensitive stomachs and allergic reactions in many ways, including these seven!

    1. Say Goodbye to Surprise Allergy Triggers

    While it’s not always possible to pinpoint what your dog is allergic to, common ingredient list items include beef, dairy, chicken, wheat, and eggs. When you limit their diet, you reduce potential allergen exposure, making it easier to avoid triggers and reactions.

    2. Improved Skin Symptoms

    When your dog eats food that contains something they’re allergic to, it triggers an immune response that includes inflammation and a range of skin symptoms, including:

    • Itching
    • Redness
    • Hot spots
    • Paw chewing
    • Hair loss
    • Skin dryness
    • Rashes
    • Flaking

    When you remove potential common allergens and irritants from their diet, it gives their immune system a chance to calm down, bringing relief from constant scratching and irritation.

    3. No More Recurring Ear or Skin Infections

    Food allergies cause itching and inflammation, so they can also cause recurring skin and ear infections. Inflammation can disrupt the skin barrier, so when your dog scratches, wounds form and bacteria enter, causing an infection.

    4. Improved Skin and Coat Health

    By stopping the allergy cycle, a limited-ingredient diet can give your dog’s skin and coat a chance to heal, especially if the diet contains quality protein sources, healthy fats, vitamins, and minerals. Not only will symptoms cease, but they’ll also have healthier skin and a shinier, softer coat.

    5. They’ll Have Better Digestion and Less Upset

    Allergies and food sensitivities also cause gastrointestinal problems. Limited-ingredient dog diets usually focus on simple, highly digestible ingredients. This supports better nutrient absorption, less strain on the gut, and improved overall digestive health. What’s more, they’ll have better stool quality and fewer GI symptoms, such as:

    • Gas
    • Diarrhea
    • Vomiting
    • Bloating
    • Constipation

    6. Overall Health Can Improve

    Companies that make limited-ingredient diets typically prioritize high-quality, nutrient-dense, whole food ingredients and complete, balanced diets that promote stronger energy levels and better long-term wellness. Furthermore, a limited-ingredient dog food diet supports a calmer, more balanced immune response, enabling their body to focus on maintaining total body health.

    7. Their Appetite Could Return

    Dogs often avoid eating when food causes stomach pain, itching, or discomfort. By contrast, when their body feels good after eating, they’ll naturally develop a stronger, healthier appetite. Therefore, one of the benefits of limited-ingredient pet food is that it eliminates triggers and can help make mealtime enjoyable again.

    A Limited-Ingredient Dog Diet with Everything You Want, Nothing You Don’t

    Venture recipes from Earthborn Holistic are an ideal solution for dogs with allergies and sensitivities. They feature carefully selected proteins, omega fatty acids, antioxidant-rich vegetables, probiotics, amino acids, and essential vitamins and minerals. What they don’t contain is common triggers for allergies or sensitivities, such as:

    • Grains
    • Gluten
    • Egg
    • Peas
    • Legumes
    • Lentils
    • Chicken
    • Colorants
    • Fillers
    • By-products
    • Artificial preservatives

    Crafted in the USA using premium ingredients, Earthborn Holistic comes from a long-standing, family-owned company established in 1926. For generations, they’ve focused on nourishing food for dogs and cats with quality nutrition, protecting the environment through sustainability efforts, and giving back to communities through meaningful charitable programs.

    Visit Earthborn Holistic to learn more about their Venture recipes and other high-quality diets for dogs and cats!

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    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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  • How Healthy Are Baruka Nuts? | NutritionFacts.org

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    How do barukas, also known as baru almonds, compare with other nuts?

    There is a new nut on the market called baru almonds, branded as “barukas” or baru nuts. Technically, it isn’t a nut but a seed native to the Brazilian Savannah, known as the Cerrado, which is now among the most threatened ecosystems on the planet. Over the last 30 years, much of the Cerrado’s ecosystem has been destroyed by extensive cattle ranching and feed crop production to fatten said cattle. If it were profitable not to cut down the native trees and instead sell baru nuts, for example, that could be good for the ecosystem’s health. But what about our health?

    “Although baru nuts are popular and widely consumed, few studies report on their biological properties.” They do have a lot of polyphenol phytonutrients, presumably accounting for their high antioxidant activity. (About 90% of their phytonutrients are present in the peel.) Are they nutritious? Yes, but do they have any special health benefits—beyond treating chubby mice?

    Researchers found that individuals fed baru nuts showed lower cholesterol, supposedly indicating the nuts “have great potential for dietary use” in preventing and controlling cholesterol problems. But the individuals were rats, not humans, and the baru nuts were compared to lard. Pretty much everything lowers cholesterol compared to lard. Nevertheless, there haven’t been any reports about the effect of baru nut consumption on human health, until this: A randomized, controlled study of humans found that eating less than an ounce a day for six weeks led to a 9% drop in LDL cholesterol. Twenty grams would be about 15 nuts or a palmful.

    Like many other nut studies, even though the research subjects were told to add nuts to their regular diets, there was no weight gain, presumably because nuts are so filling that we inadvertently cut down on other foods throughout the day. How good is a 9.4% drop in LDL? It’s the kind of drop we can get from regular almonds, though macadamias and pistachios may work even better, but those were at much higher doses. It appears that 20 grams of baru nuts work as well as 73 grams of almonds. So, on a per-serving basis or a per-calorie basis, baru nuts really did seem to be special.

    There are lower-dose nut studies that show similar or even better results. In this one, for instance, people were given 25 grams of almonds for just four weeks and got about a 6% drop in their LDL cholesterol. In another study, after consuming just 10 grams of almonds a day, or just seven individual almonds a day, study participants got more like a 30% drop in LDL during the same time frame as the baru nuts. Three times better LDL at half the dose with regular almonds, as you can see below and at 2:47 in my video Are Baruka Nuts the Healthiest Nut?.

    The biggest reason we are more confident in regular almonds than baru almonds is that studies have been done over and over in more than a dozen randomized controlled trials, whereas in the only other cholesterol trial of baru nuts, researchers found no significant benefit for LDL cholesterol, even at the same 20-gram dose given for even longer—a period of eight weeks.

    That’s disappointing, but it isn’t the primary reason I would suggest choosing other nuts instead of baru nuts. I would do so because we can’t get raw baru nuts. They contain certain compounds that must be inactivated by heat before we can eat them. The reason raw nuts are preferable is because of advanced glycation end-products (AGEs), so-called glycotoxins, which are known to contribute to increased oxidative stress and inflammation.

    Glycotoxins are naturally present in uncooked animal-derived foods, and dry-heat cooking like grilling can make things worse. The three highest recorded levels have been in bacon, broiled hot dogs, and roasted barbecued chicken skin—nothing even comes close to that, not even Chicken McNuggets, as you can see below and at 3:50 in my video.

    However, any foods high in fat and protein can create AGEs at high enough temperatures. So, although plant foods tend to “contain relatively few AGEs, even after cooking,” there are some high-fat, high-protein plant foods. But, again, AGEs aren’t a problem at all with most plant foods. See the AGE content in boiled tofu (in a soup, for instance), broiled tofu, a raw apple, a baked apple, a veggie burger—I was surprised that veggie burgers are so low in AGEs, even when baked or fried—and nuts and seeds, which are up in tofu territory, especially when roasted, which is why I would recommend raw nuts and seeds and nut and seed butters whenever you have a choice. See below and at 4:33 in my video.

    Doctor’s Note

    In my Daily Dozen checklist, I recommend eating a quarter cup of nuts or seeds or two tablespoons of nut or seed butter each day. Why? See related posts below. 

    For those unfamiliar with advanced glycation end-products (AGEs), check out the first two videos I did on them way back when: Glycotoxins and Avoiding Glycotoxins in Food.

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    Michael Greger M.D. FACLM

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  • Are the Effects of Ochratoxin Concerning? | NutritionFacts.org

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    The overall cost-benefit ratio for mycotoxins depends on which food is contaminated.

    Ochratoxin has been described as toxic to the immune system, developing fetus, kidneys, and nervous system, as well as being carcinogenic, but that is in animal studies. Ochratoxin “causes kidney toxicity in certain animal species, but there is little documented evidence of adverse effects in humans.” That’s why it’s only considered a possible human carcinogen.

    Big Ag assures that current ochratoxin levels are safe, even among those who eat a lot of contaminated foods. The worst-case scenario may be young children eating a lot of oat-based cereals, but, even then, “their lifetime cancer risk is negligible.” Individuals arguing against regulatory standards suggest we can eat more than 42 cups of oatmeal a day and not worry about it. Where do they get these kinds of estimates?

    They determine the so-called benchmark dose in animals—the dose of the toxin that gives a 10% increase in pathology—then, because one would want to err on the side of caution, divide that dose by 500 as a kind of safety fudge factor to develop the tolerable daily intake. For cancer risk, you can find the tumor dose—the dose that increases tumor incidence in lab animals by 5%—and extrapolate down to the ”negligible cancer risk intake,” effectively incorporating a 5,000-fold safety factor, as seen below and at 1:28 in my video Should We Be Concerned About the Effects of Ochratoxin?.

    It seems kind of arbitrary, right? But what else are you going to do? You can’t just intentionally feed people the stuff and see what happens—but people eat it regularly. Can we just follow people and their diets over time and see if those who eat more whole grains, like oats, for example, are more likely to have cancer or live shorter lives?

    What is the association between whole grain intake and all-cause, cardiovascular, and cancer mortality? Every additional ounce of whole grains eaten a day is associated with not only a lower risk for cancer mortality but also a lower risk of dying from all causes put together. Below and at 2:05 in my video are findings from all the big cancer studies. Every single one trended towards lower cancer risk.

    The bottom line is that you don’t find adverse effects confirmed in these population studies. This is not to say ochratoxin is necessarily harmless, but “any such risk does not outweigh the known benefits of wholegrain consumption.” In fact, healthy constituents of the whole grains themselves, like their antioxidants, may directly reduce the impacts of mycotoxins by protecting cells from damage. So, eating lots of fruits and vegetables may also help. Either way, “an overall healthy diet can play a significant role in mitigating the risk of contaminants in grain.”

    In summary, healthy foods like whole grains are good, but just not as good as they could be because of ochratoxin, whereas less healthful foods, like wine and pork, are worse because of the mycotoxin, as shown below and at 2:52 in my video. Ochratoxin was detected, for example, in 44% of tested pork.

    Doctor’s Note

    This is the third video in a four-part series on mold toxins. If you missed the first two, see Ochratoxin in Breakfast Cereals and Friday Favorites: Ochratoxin and Breakfast Cereals, Herbs, Spices, and Wine.

    Should We Be Concerned About Aflatoxin? is coming up next.

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    Michael Greger M.D. FACLM

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  • 4 Powerful Ways Adaptogens Benefit Dogs and Cats (and the #1 Herb for Them!) | Animal Wellness Magazine

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    Adaptogens benefit dogs and cats in many ways. Here’s a look at four of the most important advantages and why it’s smart to include KSM-66 Ashwagandha in their diet!

    Adaptogens are natural substances like herbs that help the body resist stress. They’re becoming increasingly popular among dog and cat parents, especially as science begins to learn about additional ways they naturally support pet health. One of the most powerful adaptogens is an ancient herb called ashwagandha. The most clinically studied ashwagandha—KSM-66 Ashwagandha—is the only one clinically proven for pets. Let’s look at four key ways adaptogens benefit dogs and cats and why food, treats, and supplements should feature KSM-66 Ashwagandha!

    1. Adaptogens Regulate Cortisol and Reduce Stress

    One of the key benefits of adaptogens is their ability to regulate the stress hormone cortisol. High cortisol levels can contribute to anxiety, digestive issues, and immune dysfunction. By balancing cortisol and other hormones, adaptogenic herbs such as ashwagandha help calm the nervous system and improve resilience to stress.

    2. Adaptogenic Herbs Promote Healing and Restoration

    Adaptogenic herbs help the body heal and repair itself. For example, ashwagandha supports tissue regeneration, promotes wound healing, and modulates inflammation, thereby speeding recovery from illness or injury.

    3. They Help the Body Resist Oxidative Stress

    Oxidative stress from free radicals contributes to aging, inflammation, and chronic disease. Adaptogens like ashwagandha are rich in antioxidants that neutralize free radicals and protect cells from damage, supporting long-term health and possibly helping to slow the progression of degenerative conditions.

    4. Adaptogens Normalize Cellular Function

    Adaptogens help the body on a cellular level, promoting cellular energy production and helping maintain homeostasis. That’s the body’s ability to maintain a stable internal environment with respect to temperature, pH levels, and fluid balance. Homeostasis is necessary for all vital functions, and imbalances can cause severe illness or worse. The balancing effect of adaptogens like ashwagandha helps all animals, especially ones with complex or chronic conditions.

    Adaptogens Benefit Dogs and Cats, and KSM-66 Ashwagandha Is a Proven Choice!

    Ashwagandha is a potent adaptogenic herb that promotes overall health and wellness in companion animals. It helps reduce stress, promote healing and restoration, combat oxidative stress, and normalize cellular function. KSM-66 Ashwagandha has 46 certifications for safety and efficacy and is clinically proven for pets to help manage inflammation and stress, support gut health, and promote healthy aging. It has a neutral taste that dogs and cats don’t mind, so it can be included in a variety of food, treats, and supplements.

    Learn more about how adaptogens benefit dogs and cats, find out more about sustainable KSM-66 Ashwagandha, and discover pet products that feature it!


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    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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  • Helping Dogs and Cats Adjust to Vision Loss | Animal Wellness Magazine

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    Vision loss presents unique challenges for dogs and cats. Understanding the signs and managing the transition can greatly enhance their quality of life. This guide offers practical strategies to support furry friends experiencing vision changes.

    Recognizing Signs of Vision Loss

    Many animals adapt remarkably well to gradual vision loss. Subtle signs are often overlooked. Look for behaviors like hesitation during walks, difficulty catching treats, or confusion in familiar spaces. Sudden changes often manifest as disorientation or fear. If a companion struggles to navigate their environment, it’s crucial to consult a veterinarian. Early detection leads to better management options.

    Creating a Safe Environment

    Making the home environment safe is essential. Maintain a consistent layout; avoid moving furniture frequently. Use tactile aids like carpet runners near stairs. These help create familiar pathways. Introduce scent cues in different rooms. This guides furry friends and enhances their confidence. Ensure any new scents do not cause adverse reactions; discontinue if necessary.

    Supporting Daily Activities

    Blind animals can still enjoy their favorite activities. Engage them in playtime using sound-based toys. Keep routines consistent to provide a sense of security. Make noise when approaching, especially if they are resting. This helps them feel secure and aware of surroundings. With patience and support, they can continue to thrive despite vision challenges.

    Consulting a Veterinarian

    Regular veterinary check-ups are vital. A veterinarian can identify underlying causes of vision loss. Treatment options may include medications or surgery, depending on the condition. Discussing these options ensures companions receive the best care possible. Staying informed about health changes allows for proactive management.

    Consider nutritional supplements rich in antioxidants. These support overall health and may slow degeneration. Omega-3 fatty acids promote eye health and reduce inflammation. Regular exercise maintains physical and mental fitness, fostering a positive outlook.

    Supporting vision-impaired companions requires understanding and action. Recognizing signs early, making environmental adjustments, and maintaining routines foster confidence and security. With veterinary guidance and holistic care, furry friends can live fulfilling lives despite vision challenges.


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    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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    Animal Wellness

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  • Is Moringa the Most Nutritious Food?  | NutritionFacts.org

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    Does the so-called miracle tree live up to the hype?

    Moringa (Moringa oleifera) is a plant commonly known as the “miracle” tree due to its purported healing powers across a spectrum of diseases. If “miracle” isn’t hyperbolic enough for you, “on the Internet,” it’s also known as “God’s Gift to Man.” Is moringa a miracle or just a mirage? “The enthusiasm for the health benefits of M. oleifera is in dire contrast with the scarcity of strong experimental and clinical evidence supporting them. Fortunately, the chasm is slowly being filled.” There has been a surge in scientific publications on moringa. In just the last ten years, the number of articles is closer to a thousand, as shown here and at 1:02 in my video The Benefits of Moringa: Is It the Most Nutritious Food?.

    What got my attention was the presence of glucosinolates, compounds that boost our liver’s detoxifying enzymes. I thought they were only found in cruciferous vegetables, such as cabbage, broccoli, kale, collards, and cauliflower. Still, it turns out they’re also present in the moringa family, with a potency comparable to broccoli. But rather than mail-ordering exotic moringa powder, why not just eat broccoli?Is there something special about moringa?

    “Moringa oleifera has been described as the most nutritious tree yet discovered,” but who eats trees? Moringa supposedly “contains higher amounts of elemental nutrients than most conventional vegetable sources,” such as featuring 10 times more vitamin A than carrots, 12 times more vitamin C than oranges, 17 times more calcium than milk, 15 times more potassium than bananas, 25 times more iron than spinach, and 9 times more protein than yogurt, as shown here and at 2:08 in my video. 
    Sounds impressive, but first of all, even if this were true, it is relevant for 100 grams of dry moringa leaf, which is about 14 tablespoons, almost a whole cup of leaf powder. Researchers have had trouble getting people to eat even 20 grams, so anything more would likely “result in excessively unpleasant taste, due to the bitterness of the leaves.”

    Secondly, the nutritional claims in these papers are “adapted from Fuglie,” which is evidently a lay publication. If you go to the nutrient database of the U.S. Department of Agriculture, and enter a more reasonable dose, such as the amount that might be in a smoothie, about a tablespoon, for instance, a serving of moringa powder has as much vitamin A as a quarter of one baby carrot and as much vitamin C as one one-hundredth of an orange. So, an orange has as much vitamin C as a hundred tablespoons of moringa. A serving of moringa powder has the calcium of half a cup of milk, the potassium of not fifteen bananas but a quarter of one banana, the iron of a quarter cup of spinach, and the protein of a third of a container of yogurt, as seen below and at 3:15 in my video. So, it may be nutritious, but not off the charts and certainly not what’s commonly touted. So, again, why not just eat broccoli?

    Moringa does seem to have anticancer activity—in a petri dish—against cell lines of breast cancer, lung cancer, skin cancer, and fibrosarcoma, while tending to leave normal cells relatively alone, but there haven’t been any clinical studies. What’s the point in finding out that “Moringa oleifera extract enhances sexual performance in stressed rats,” as one study was titled?

    Studies like “Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidant profile and oxidative status among postmenopausal women” started to make things a little interesting. When researchers were testing the effects of a tablespoon of moringa leaf powder once a day for three months on antioxidant status, they saw a drop in oxidative stress, as one might expect from eating any healthy plant food. However, they also saw a drop in fasting blood sugars from prediabetic levels exceeding 100 to more normal levels. Now, that’s interesting. Should we start recommending a daily tablespoon of moringa powder to people with diabetes, or was it just a fluke? I’ll discuss the study “Moringa oleifera and glycemic [blood sugar] control: A review of the current evidence” next.

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    Michael Greger M.D. FACLM

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  • Holistic Health Care Promises a Longer, Healthier Life for Your Furry Companion | Animal Wellness Magazine

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    Caring for a beloved companion involves more than just routine check-ups. Holistic animal care offers a perspective that emphasizes overall approach to the health and happiness of your furry friend. You have the power to enhance your furry friend’s quality of life.

    Embracing Holistic Treatments

    Holistic treatments provide a comprehensive approach to health. Acupuncture, for instance, promotes healing by stimulating specific points on the body. Many caregivers have reported remarkable improvements in their dog or cat’s mobility and energy levels after acupuncture sessions. Similarly, incorporating antioxidants into your furry friend’s diet can combat oxidative stress. This simple dietary adjustment supports overall health and boosts the immune system.

    The Role of Emotional Well-Being

    Don’t overlook emotional health. Stress can lead to behavioral issues and physical ailments. Create a calm environment by engaging in regular play, mindfulness exercises, and providing a safe space. Aromatherapy can also soothe anxiety. Essential oils like lavender offer comfort, promoting relaxation during stressful moments.

    Nutrition as a Foundation

    Nutrition serves as the cornerstone of holistic care. Transition to high-quality, balanced food rich in whole ingredients. Explore options that include omega-3 fatty acids, which support skin health and reduce inflammation. Regularly consult with a nutritionist to ensure dietary needs are met, especially as your furry companion ages.

    Preventive Health Measures

    Prevention is key to longevity. Schedule regular wellness exams to catch any potential issues early. Dental care, and parasite prevention should remain a priority. Incorporating regular exercise into your furry friend’s routine also strengthens muscles and promotes mental stimulation. Engage in activities like agility training or scent work to keep your furry companion active and happy.

    Building a Community of Care

    Sharing experiences fosters a supportive community. Connecting with others who embrace holistic animal care can provide fresh insights and encouragement. Online forums and local groups often share success stories, tips, and resources. This camaraderie enriches the journey of caring for your furry friend.

    Holistic care transforms the way you approach your furry companion’s health. Blending traditional methods with alternative therapies paves the way for a longer, more fulfilling life. Take this opportunity to learn more about how you can better care for your darling furbeings. You can study on your own or enroll in courses. Your commitment will enhance your furry friend’s well-being.

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  • Eating with Hypothyroidism and Hyperthyroidism  | NutritionFacts.org

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    Is the apparent protection of plant-based diets for thyroid health due to the exclusion of animal foods, the benefits of plant foods, or both?

    Several autoimmune diseases affect the thyroid gland, and Graves’ disease and Hashimoto’s thyroiditis are the most common. Graves’ disease results in hyperthyroidism, an overactive thyroid gland. Though slaughter plants are supposed to remove animals’ thyroid glands as they “shall not be used for human food,” should some neck meat slip in, you can suffer a similar syndrome called Hamburger thyrotoxicosis. That isn’t from your body making too much thyroid hormone, though. Rather, it’s from your body eating too much thyroid hormone. Graves’ disease is much more common, and meat-free diets may be able to help with both diseases, as plant-based diets may be associated with a low prevalence of autoimmune disease in general, as observed, for example, in rural sub-Saharan Africa. Maybe it’s because plants are packed with “high amounts of antioxidants, possible protective factors against autoimmune disease,” or because they’re packed with anti-inflammatory compounds. After all, “consuming whole, plant-based foods is synonymous with an anti-inflammatory diet.” But you don’t know until you put it to the test.

    It turns out that the “exclusion of all animal foods was associated with half the prevalence of hyperthyroidism compared with omnivorous diets. Lacto-ovo [dairy-and-egg] and pesco [fish] vegetarian diets were associated with intermediate protection.” But, for those eating strictly plant-based, there is a 52 percent lower odds of hyperthyroidism.

    As I discuss in my video The Best Diet for Hypothyroidism and Hyperthyroidism, this apparent protection “may be due to the exclusion of animal foods, the [beneficial] effects of plant foods, or both. Animal foods like meat, eggs, and dairy products may contain high oestrogen concentrations, which have been linked to autoimmunity in cell and animal studies.” Or it could be because the decrease in animal protein by excluding animal foods may downregulate IGF-1, which is not just a cancer-promoting growth hormone, but may play a role in autoimmune diseases. The protection could also come from the goodness in plants that may “protect cells against autoimmune processes,” like the polyphenol phytochemicals, such as flavonoids found in plant foods. Maybe it’s because environmental toxins build up in the food chain. For example, fish contaminated with industrial pollutants, like PCBs, are associated with an increased frequency of thyroid disorders.

    But what about the other autoimmune thyroid disease, Hashimoto’s thyroiditis, which, assuming you’re getting enough iodine, is the primary cause of hypothyroidism, an underactive thyroid gland? Graves’ disease wasn’t the only autoimmune disorder that was rare or virtually unknown among those living in rural sub-Saharan Africa, eating near-vegan diets. They also appeared to have less Hashimoto’s.

    There is evidence that those with Hashimoto’s have compromised antioxidant status, but we don’t know if it’s cause or effect. But if you look at the dietary factors associated with blood levels of autoimmune anti-thyroid antibodies, animal fats seem to be associated with higher levels, whereas vegetables and other plant foods are associated with lower levels. So, again, anti-inflammatory diets may be useful. It’s no surprise, as Hashimoto’s is an inflammatory disease—that’s what thyroiditis means: inflammation of the thyroid gland.

    Another possibility is the reduction in intake of methionine, an amino acid concentrated in animal protein, thought to be one reason why “regular consumption of whole-food vegan diets is likely to have a favourable influence on longevity through decreasing the risk of cancer, coronary [heart] disease, and diabetes.” Methionine restriction improves thyroid function in mice, but it has yet to be put to the test for Hashimoto’s in humans.

    If you compare the poop of patients with Hashimoto’s to controls, the condition appears to be related to a clear reduction in the concentration of Prevotella species. Prevotella are good fiber-eating bugs known to enhance anti-inflammatory activities. Decreased Prevotella levels are also something you see in other autoimmune conditions, such as multiple sclerosis and type 1 diabetes. How do you get more Prevotella? Eat more plants. If a vegetarian goes on a diet of meat, eggs, and dairy, within as few as four days, their levels can drop. So, one would expect those eating plant-based diets to have less Hashimoto’s, but in a previous video, I expressed concern about insufficient iodine intake, which could also lead to hypothyroidism. So, which is it? Let’s find out.

    “In conclusion, a vegan diet tended to be associated with lower, not higher, risk of hypothyroid disease.” Why “tended”? The associated protection against hypothyroidism incidence and prevalence studies did not reach statistical significance. It wasn’t just because they were slimmer either. The lower risk existed even after controlling for body weight. So, researchers think it might be because animal products may induce inflammation. The question I have is: If someone who already has Hashimoto’s, what happens if they change their diet? That’s exactly what I’ll explore next.

    This is the third in a four-video series on thyroid function. The first two were Are Vegans at Risk for Iodine Deficiency? and Friday Favorites: The Healthiest Natural Source of Iodine.

    Stay tuned for the final video: Diet for Hypothyroidism: A Natural Treatment for Hashimoto’s Disease. 

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    Michael Greger M.D. FACLM

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  • Drinking Water, Losing Weight  | NutritionFacts.org

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    A few times a day, drink two cups of cold water on an empty stomach for weight loss.

    After drinking two cups (half a liter) of water, you can get a surge of the adrenal hormone noradrenaline in your bloodstream, as if you had just smoked a few cigarettes or had a few cups of coffee, boosting your metabolic rate up to 30 percent within an hour, as shown below and at 0:22 in my video Optimizing Water Intake to Lose Weight. When put to the test in randomized controlled trials, that appeared to accelerate weight loss by 44 percent, making drinking water the safest, simplest, and cheapest way to boost your metabolism. 

    Now, this entire strategy may fail if you’re on a beta-blocker drug. (Beta blockers are typically prescribed for heart conditions or high blood pressure and tend to end with the letters lol, such as atenolol, nadolol, or propranolol, sold as Tenormin, Corgard, or Inderal, respectively.) So, for example, as you can see below and at 0:59 in my video, if you give people the beta-blocker drug metoprolol (sold as Lopressor) before they drink their two cups (480 mL) of water, the metabolic boost is effectively prevented. This makes sense since the “beta” being blocked by beta blockers are the beta receptors triggered by noradrenaline. Otherwise, drinking water should work. But what’s the best dose, type, temperature, and timing?

    Just a single cup (240 mL) of water may be sufficient to rev up the noradrenaline nerves, but additional benefit is seen with drinking two or more cups (480 mL). A note of caution: One should never drink more than about three cups (710 mL) in an hour, since that starts to exceed the amount of fluid your kidneys can handle. If you have heart or kidney failure, your physician may not want you to drink extra water at all, but even with healthy kidneys, any more than three cups of water an hour can start to critically dilute the electrolytes in your brain with potentially critical consequences. (In How Not to Diet, I talk about a devastating, harrowing experience I had in the hospital as an intern. A patient drank himself to death—with water. He suffered from a neurological condition that causes pathological thirst. I knew enough to order his liquids to be restricted and have his sink shut off, but I didn’t think to turn off his toilet.)

    Getting back to it. What kind of water are we talking about? Does it have to be plain, regular water? It shouldn’t matter, right? Isn’t water just water whether it’s flavored or sweetened in a diet drink? Actually, it does matter. When trying to prevent fainting before blood donation, drinking something like juice doesn’t work as well as plain water. When trying to keep people from getting dizzy when they stand up, water works, but the same amount of water with salt added doesn’t, as seen below and at 2:40 in my video. What’s going on? 

    We used to think the trigger was stomach distention. When we eat, our body shifts blood flow to our digestive tract, in part by releasing noradrenaline to pull in blood from our limbs. This has been called the gastrovascular reflex. So, drinking water was thought to be a zero-calorie way of stretching our stomachs. But, instead, if we drink two cups (480 mL) of saline (basically salt water), the metabolic boost vanishes, so stomach expansion can’t explain the water effect.

    We now realize our body appears to detect osmolarity, the concentration of stuff within a liquid. When liquids of different concentrations were covertly slipped into people’s stomachs via feeding tubes, detection of plain water versus another liquid was demonstrated by monitoring sweat production, which is a proxy for noradrenaline release. It may be a spinal reflex, as it’s preserved in people who are quadriplegic, or picked up by the liver, as we see less noradrenaline release in liver transplant patients (who’ve had their liver nerves severed). Whichever the pathway, our body can tell. Thought we only had five senses? The current count is upwards of 33.

    In my Daily Dozen recommendation, I rank certain teas as among the healthiest beverages. After all, they have all the water of water with an antioxidant bonus. But, from a weight-loss perspective, plain water may have an edge. That may explain the studies that found that overweight and obese individuals randomized to replace diet beverages with water lost significantly more weight. This was chalked up to getting rid of all those artificial sweeteners, but, instead, it may be that the diet drinks were too concentrated to offer the same water-induced metabolic boost. As you can see below and at 4:29 in my video, diet soda, like tea, has about ten times the concentration of dissolved substances compared to tap water. So, plain water on an empty stomach may be the best. 

    Does the temperature of the water matter? In a journal published by the American Society of Mechanical Engineers, an engineering professor proposed that the “secret” of a raw food diet for weight loss was the temperature at which the food was served. “Raw food, by its very nature, is consumed at room temperature or lower.” To bring two cups (480 mL) of room-temperature water up to body temperature, he calculated the body would have to dip into its fat stores and use up 6,000 calories. Just do the math, he says: A calorie is defined as the amount of energy required to raise one gram of water one degree Celsius. So, since two cups of water are about 500 grams and the difference between room temp and body temp is about a dozen degrees Celsius, it’s about 500 x 12 = 6,000 calories needed. 

    Do you see the mistake? In nutrition, a “calorie” is actually a kilocalorie, a thousand times bigger than the same word used in the rest of the sciences. Confusing, right? Still, I’m shocked that the paper was even published.

    So, drinking two cups of room-temperature water actually takes only 6 calories to warm up, not 6,000. Now, if you were a hummingbird drinking four times your body weight in chilly nectar, you could burn up to 2 percent of your energy reserves warming it up, but it doesn’t make as much of a difference for us.

    What about really cold water, though? A letter called “The Ice Diet” published in the Annals of Internal Medicine estimated that eating about a quart (1 L) of ice—like a gigantic snow cone without any syrup—could rob our body of more than 150 calories, which is the “same amount of energy as the calorie expenditure in running 1 mile.” It’s not like you directly burn fat to warm up the water, though. Your body just corrals more of the waste heat you normally give off by constricting blood flow to your skin. How does it do that? Noradrenaline.

    If you compare drinking body-temperature water, room-temperature water, and cold water, there’s only a significant constriction in blood flow to the skin after the room-temperature water and the cold water, as seen below and at 6:39 in my video. 

    What’s more, as you can see here and at 6:45 in the video, neither the warm nor tepid water could boost metabolic rate as much as cold (fridge temperature) water. Our body does end up burning off more calories when we drink our water cold (at least indirectly). 

    So, two cups of cold water on an empty stomach a few times a day. Does it matter when? Yes, watch my Evidence-Based Weight Loss lecture to see how you can add the benefit of negative-calorie preloading by drinking that water right before your meals.

    Too good to be true? No. Check out my other three videos on water and weight loss in the related posts below.

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    Michael Greger M.D. FACLM

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  • Eating to Lower Lp(a)  | NutritionFacts.org

    Eating to Lower Lp(a)  | NutritionFacts.org

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    What should we eat—and not eat—to lower the cardiovascular disease risk factor lipoprotein(a)?

    Lipoprotein A, also known as Lp(a), is an independent, genetic, and causal factor for cardiovascular disease and heart attacks. At any level of LDL cholesterol, our risk of heart attack and stroke is two- to three-fold higher when our Lp(a) is elevated. With a high enough Lp(a) level, atherosclerosis continues to progress even if we get our LDL cholesterol way down, which may help explain why so many people continue to have heart attacks and strokes even under treatment for high cholesterol. It’s been suggested that “it would be worthwhile to check Lp(a) levels in a patient who has suffered an event but has no traditional risk factors to explain it.” What’s the point of checking it, though, if there isn’t much we can do about it? “To date, no drug to reduce circulating Lp(a) levels has been approved for clinical use.”

    Some researchers blame our lack of knowledge on the fact that Lp(a) is not found in typical lab animals, like rats and mice. It’s only found in two places in nature: primates and hedgehogs. Hedgehogs? How strange is that? No wonder Lp(a) is “an enigmatic protein that has mystified medical scientists ever since” it was first discovered more than half a century ago. But who needs mice when you have men? The level in our bloodstream is “primarily determined” by genetics. For the longest time, Lp(a) was not thought to be significantly influenced by factors such as diet. Given its similarity to LDL, though, one might assume lifestyle changes, “such as increased physical activity or the adoption of a healthy diet,” would help. “However, the effects of these interventions on Lp(a) concentrations are so far either only marginal or lacking in evidence,” but might that be because they have not tried a plant-based diet yet?

    As I discuss in my video How to Lower Lp(a) with Diet, when it comes to raising LDL cholesterol, we’ve known for years that the trans fats found in meat and dairy are just as bad as the industrially produced trans fats found in partially hydrogenated oil and junk food. But, when it comes to Lp(a), as you can see below and at 2:05 in my video, trans fats from meat and dairy appear to be even worse. 

    Just cutting out meat and following a lacto-ovo vegetarian diet did not appear to help, but, as you can see below and at 2:19 in my video, when study participants were put on a whole food, plant-based diet packed with a dozen servings of fruits and vegetables a day, their Lp(a) levels dropped by 16 percent within four weeks. 

    Of course, in those 30 days, the study subjects also lost about 15 pounds, as you can see below and at 2:28, but weight loss does not appear to affect Lp(a) levels, so you figure that it must have been due to the diet. 

    If you’re already eating a healthy plant-based diet and your Lp(a) levels are still too high, are there any particular foods that can help? As with cholesterol, even if the average total cholesterol of those eating strictly plant-based may be right on target at less than 150, with an LDL under 70, there’s a bell curve with plus or minus 30 points that fall on either side, as you can see below and at 2:45 in my video. 

    Enter the “Portfolio Diet,” which is not only plant-based, but also adds specific cholesterol-lowing foods—so, think nuts, beans, oatmeal, and berries to drag cholesterol down even further. The infographic is below and at 3:11 in my video.  

    What about Lp(a)? Nuts have been put to the test. Two and a half ounces of almonds every day dropped levels, but only by about 8 percent. That is better than another nut study, though, that found no effect at all, as you can see below and at 3:29 in my video. An additional study found “no significant changes,” and researchers reported that subjects in their study “did not experience a change in Lp(a).” Ah, nuts.  

    There is one plant that appears to drop Lp(a) levels by 20 percent, which is enough to take people exceeding the U.S. cut-off down to a more optimum level. And that plant is a fruit: Emblica officinalis, otherwise known as amla or Indian gooseberry. A randomized, double-blind, placebo-controlled study asked smokers before and after the trial about their “mouth hygiene, cough with expectoration, shortness of breath on exertion, loss of appetite, feelings of impending doom, palpitation, sleep deprivation, irritability, heartburn and tiredness,” as well as such objective measurements as their blood count, cholesterol, DNA damage, antioxidant status, and lung function. The amla extract used “showed a significant improvement compared to the placebo group in all the subjective and objective parameters tested with no reports of adverse events.” No side effects at all. That’s unbelievable! No, that’s unbelievable. And indeed, it’s completely not true.  

    Yes, subjective complaints got better in the amla group, but they got better in the placebo group, too, with arbitrary scoring systems and no statistical analysis whatsoever. And, of the two dozen objective measures, only half could be said to reach any kind of before-and-after statistical significance and only three were significant enough to account for the fact that if you measure two dozen things, a few might pop up as positive if only by chance. Any time you see this kind of spin in the abstract, which is sometimes the only part of a study people read, you should suspect some kind of conflict of interest. However, no conflicts of interest were declared by the researchers, but that’s bullsh*t, as the study was funded by the very company selling those amla supplements! Sigh.

    Anyway, one of those three significant findings was the Lp(a), so it might be worth a try in the context of a plant-based diet, which, in addition to helping with weight loss, can dramatically improve blood pressure (even after cutting down on blood pressure medications) and contribute to a 25-point drop in LDL cholesterol. Also, it may contribute to a 30 percent drop in C-reactive protein and significant reductions in other inflammatory markers for “a systemic, cardio-protective effect”—all thanks to this single dietary approach.

    You may be interested in my video on Trans Fat in Meat and Dairy. Did you know that animal products are exempted from the ban? See Banning Trans Fat in Processed Foods but Not Animal Fat.

    For more on amla and what else it can do, check out the related posts below.

    If you missed my previous video on Lp(a), watch Treating High Lp(a)—A Risk Factor for Atherosclerosis. 

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    Michael Greger M.D. FACLM

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  • Eat Quinoa and Lower Triglycerides? | NutritionFacts.org

    Eat Quinoa and Lower Triglycerides? | NutritionFacts.org

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    How do the nutrition and health effects of quinoa compare to other whole grains?

    “Approximately 90% of the world’s calories are provided by less than one percent of the known 250,000 edible plant species.” The big three are wheat, corn, and rice, and our reliance on them may be unsustainable, given the ongoing climate crisis. This has spurred new interest in “underutilized crops,” like quinoa, which might do better with drought and heat.

    Quinoa has only recently been introduced into the Northern Hemisphere, but humans have been eating quinoa for more than 7,000 years. Is there any truth to its “superfood” designation, or is it all just marketing hooey?

    Quinoa is a “pseudograin,” since the plant it comes from isn’t a type of grass. “Botanically speaking quinoa is an achene, a seed-like fruit with a hard coat,” and it has a lot of vitamins and minerals, but so do all whole grains. It also has a lot of protein. As you can see below and in a series of graphs starting at 1:05 in my video Benefits of Quinoa for Lowering Triglycerides, quinoa has more protein than other grains, but since when do we need more protein? Fiber is what we’re sorely lacking, and its fiber content is relatively modest, compared to barley or rye. Quinoa is pretty strong on folate and vitamin E, though, and it leads the pack on magnesium, iron, and zinc. So, it is nutritious, but when I think superfood, I think of something with some sort of special clinical benefit. Broccoli is a superfood, strawberries are a superfood, and so is garlic, but quinoa? Consumer demand is up, thanks in part to “perceived health benefits,” and it has all sorts of purported benefits in lab animals, but there have been very few human studies. 

    The first trial was a before-and-after study of quinoa granola bars that showed drops in triglycerides and cholesterol, as you can see below and at 1:53 in my video, but it didn’t have a control group, so we don’t know how much of that would have happened without the quinoa. The kind of study I want to see is a randomized controlled trial. When researchers gave participants about a cup of cooked quinoa every day for 12 weeks, they experienced a 36 percent drop in their triglycerides. That’s comparable to what one gets with triglyceride-lowering drugs or high-dose fish oil supplements.

    Which is better, regular quinoa or red quinoa? As you can see in the graph below and at 2:22 in my video, the red variety has about twice the antioxidant power, leading the investigators to conclude that red quinoa “might…contribute significantly to the management and/or prevention of degenerative diseases associated with free radical damage,” but it’s never been put to the test. 

    What about black quinoa? Both red and black quinoa appear to be equally antioxidant-rich, both beating out the more conventional white variety, as you can see in the graph below and at 2:46 in my video. 

    The only caveat I could find is to inform your doctor before your next colonoscopy or else they might mistake quinoa for parasites. As reported in a paper, a “colonoscopy revealed numerous egg-like tan-yellow ovoid objects, 2 to 3 mm in diameter, of unclear cause,” but they were just undigested quinoa.

    For more on the superfoods I mentioned, check the related posts below.

    Isn’t fish oil important to heart health? Find out in my video Is Fish Oil Just Snake Oil?.

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    Michael Greger M.D. FACLM

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  • The Simplest Homemade Blueberry Jam

    The Simplest Homemade Blueberry Jam

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    Blueberry season is very important for our family. Specifically, wild blueberries. The adventure usually begins in early August when wild blueberries first start appearing in stores and markets. My husband Josh begins by getting a base price for an 11-quart wood basket. The prices start higher when the berries first come out and over the course of the month, gradually come down. It’s a tricky game to play. You want to get the optimal value, but if you wait too long, you miss out completely and you’re out of luck until the following year – which means you’ll have fewer berries with which to make this homemade blueberry jam.

    Josh takes his wild blueberry game very seriously. In 2017, he went so far as to drive over to the food terminal with our one-month-old son to get his annual bulk buy (while I got an hour of sleep).

    We love our wild blueberries.

    wild blueberries

    Now to be clear, I love all blueberries. They are powerhouses of antioxidants, protecting us from free radical damage, whether it be from the sunshine or from the stress we create in our own minds. There is, however, some extra power in the wild variety.

    Wild foods, like wild blueberries, need to be able to sustain themselves in the wild without the help of farmers or person-made fertilizers.  Compared to their cultivated counterpart, wild blueberries have a higher concentration of the antioxidant anthocyanin and therefore have a greater antioxidant capacity per serving than the cultivated variety. These antioxidants, as part of the diet, possess anti-inflammatory and anti-cancer properties, and they’re also noted for their benefit in preventing cardiovascular disease. My favourite benefit of antioxidants is their natural sun-protection abilities – eating wild blueberries in the summer can be protective against the damaging rays of the sun.

    Don’t be fooled by labels on frozen berries in stores. You’d be hard-pressed to find true wild blueberries for sale in mass quantities. Recently, a Canadian food store changed their misleading labelling on frozen blueberries from wild to “cultivated high bush”.

    True wild blueberries are the berries you’ll find at your local market for a short time each summer, often selling from eight dollars to 12 dollars per quart. They grow in the wild, usually on rocky outcrops, are labour-intensive, and time-consuming to harvest. They are also worth every penny when we consider the nutrients and flavour punch of each little gem of goodness.

    Again, I will take blueberries in any chemical-free form. This summer I have even begun my blueberry growing adventure. As I write this, my family of three has indulged in a generous harvest of eight berries.

    BlueberriesBlueberries

    Favourite ways to enjoy blueberries

    The best way to eat blueberries is, of course, by the handful. Second, I’ll take them in a smoothie, a muffin, topping some homemade ice cream, in a raw cheesecake, or a crumble, and these dehydrated blueberry ‘pancakes’ are a winner all around.

    And for the sake of today, and for the sake of the two boys I share my house with, I will add jam to the list of favourites. There’s a small part of me that dislikes taking something so fresh and nutrient powered and cooking it down, as you do with a jam. But there’s a bigger part of me that just can’t buy sugar-laden jam, a sweetener with sugar and fruit concentrate in the store. So, even though I’m still on my pause from added sweetener in my life, I did make this jam for the boys to enjoy.

    I love this recipe because it’s so easy to make, is free of refined ingredients and you get to control the consistency.

    Click here to get access to my Jam and Thumbprint Cookie Recipes

     Let’s Make Some Jam!

    Blueberry Jam RecipeBlueberry Jam Recipe

    Pectin

    Pectin is part of what gives jam that jelly/jammy sticky texture. It’s what holds jam together.  Commercial store-bought packets of pectin are actually dextrose, a sugar derived from corn, one of the most genetically modified crops on the planet. So, I prefer to use an original whole source in my jam – apples. Blueberries also happen to be quite high in pectin as well, so that makes this a super jam-friendly berry.

    Shelf Stability

    My blueberry jam recipe below is not shelf-stable. It’s what I’d call a freezer jam. You can make loads, but your best bet is to store it in the freezer. In order to make a jam truly shelf-stable, you do require a lot more sugar than I want to use to ensure a specific pH level to prevent fur growth and whatnot. I am happy to make this in small batches and freeze the jars, or just freeze the berries whole and defrost some when it’s time to make a new batch of jam.

    Print

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    Description

    A simple homemade blueberry jam, naturally sweetened and no fillers.

    • 4–5 cups wild blueberries or regular blueberries
    • 1 cup of applesauce (organic + unsweetened, or make your own)
    • 2 Tbsp lemon juice
    • ½ cup (or more to taste) sucanat or coconut sugar

    1. In a pot, combine berries, applesauce, lemon juice and sugar of choice.
    2. Bring to a boil while stirring (uncovered).
    3. Reduce to a simmer, uncovered, and continue to stir occasionally.
    4. Leave it to cook down to about 1/3–1/4 of its original volume (around 45 minutes). It will thicken as it cools.
    5. Once you are close to desired consistency, have a taste and add more sweetener if needed.
    6. Transfer to a glass jar and store in the fridge once cooled.
    7. Will keep in the fridge unopened for two weeks, once open, consume within 8–10 days. Keeps in the freezer for months!

    • Prep Time: 5 mins
    • Cook Time: 1 hour
    • Category: Condiment

    Blueberry JamBlueberry Jam

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    Meghan Telpner

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  • Brain-Boosting Grapes  | NutritionFacts.org

    Brain-Boosting Grapes  | NutritionFacts.org

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    Grape juice and whole grapes are put to the test for brain function, including cognitive decline in early Alzheimer’s.

    In 2010, the first controlled trial was published that examined how the brain responds to grape juice. It helped aged rats, but what about people? “Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment”—or so says the title. The problem is that the study was funded by Welch’s, and, though the authors claim they have no financial interest in the outcome, that seems disingenuous. I mean, do they think Welch’s would ever fund them again if they found grape juice wasn’t good for you? And, indeed, that title is a bit of industry spin. I’m sure that’s what they wanted to find.

    Older adults with memory decline (but not dementia) were randomized into a placebo-controlled, double-blind trial with Concord grape juice versus a similarly looking and tasting Kool-Aid type of drink with the same calories and same sugars. That’s a solid study design. And, berries have those wonderful polyphenol phytonutrients, which have anti-inflammatory and antioxidant properties, so it certainly could help brain function and it did seem to help with verbal learning, as you can see in the graph below and at 1:21 in my video Friday Favorites: Benefits of Grapes for Brain Health.

    The odds you’d get such notable results just by chance are like 1 in 25, whereas the higher recall scores are not considered to be statistically significant, since even if there wasn’t an effect, you might get those kinds of results by chance 1 in every 8 or 10 times you’d run the experiment, as shown in the graph below and at 1:38 in my video. And, by convention, we like at least 1 in 20—a p-value of 0.05 or less—especially if we’re looking at multiple outcomes, which increases the likelihood that something will pop up as a fluke. The bottom line is that we’re less confident in these memory outcomes. If this study hadn’t had industry funding, I imagine it would be titled more accurately. Perhaps “Concord grape juice supplementation improves verbal learning in older adults with mild cognitive impairment”—which is still an important finding, and we have the Welch’s corporation to thank for it. Without industry funding, a study like this might never get done. 

    The findings suggest that drinking grape juice is superior to drinking a grape Kool-Aid type of beverage, not necessarily for helping memory, but maybe for helping with learning. When the study was repeated, though, it did seem to help one measure of memory, but no benefit was found for verbal learning, even when using the same test as before, which calls the previous results into question. So, we’re left uncertain about what effects, if any, grape juice has on the aging brain. 

    What about the brains of middle-aged mothers? The Welch’s-funded researchers noted significant improvements in one measure of memory and driving performance as measured in a fancy driving simulator, suggesting you might be able to stop a dozen yards earlier on the highway after drinking grape juice than if you had instead had a grape Kool-Aid type of drink. I do like how they tried to translate the cognitive effects into more meaningful metrics, but it’s important to acknowledge, as they did, that no effects were found for the majority of cognitive consequences. And, when you study 20 different outcomes, the odds are pretty good that you’d just get a statistically significant result or two by chance, as you can see below and at 3:33 in my video. 

    The latest study involved giving a single dose of a cup of purple grape juice or white grape juice (to which flavor and color had been added to disguise it) to young adults with an average age of 21. In this way, researchers could see if there’s something special about those deep purple polyphenol pigments in Concord grape juice. Their findings? They got the same kind of results: two cognitive measures just reaching statistical significance, but that’s out of seven different outcomes, as you can see below and at 4:12 in my video. So, instead of a p-value of 0.05 as the cut-off for significance, we’d really like to see closer to 0.007, and none hit that. Maybe it’s because they didn’t use whole food like in that blueberry study I profiled before. 

    There was a study that looked at actual grape consumption by utilizing freeze-dried grape powder to capture the whole food (instead of just the juice) versus a sugar-matched placebo. The researchers used PET scans to track changes in brain metabolism associated with early Alzheimer’s in a group of older adults already suffering from mild cognitive decline. Although the changes couldn’t be picked up on neuropsychological testing, in those early-stage Alzheimer’s regions, the placebo group continued to worsen, but the grape group “was spared such decline,” suggesting a protective effect of grapes. You can see these points illustrated in a graph and brain mapping pictures below and from 5:11 in my video. You can see locations where brain metabolism declined after eating six months of placebo grapes (colored red in the video), compared to the level of decline in a brain after six months of eating actual grapes. 

    When commercial entities fund studies, it’s more for marketing purposes than science. That doesn’t necessarily mean the findings are invalid, but you do have to pay special attention to things like the framing of the research question, the experimental methods, statistical analysis, biased interpretation of results, or spin.

    The blueberry video I mentioned is Flashback Friday: Benefits of Blueberries for the Brain. You may also be interested in the Benefits of Blueberries for Mood and Mobility.

    What else might help protect brain function? Check out related posts below.

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    Michael Greger M.D. FACLM

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  • Fertilix Proven Effective in Blocking Damage From Low-Dose Exposure to Chemicals Commonly Found in Plastic Consumer Products

    Fertilix Proven Effective in Blocking Damage From Low-Dose Exposure to Chemicals Commonly Found in Plastic Consumer Products

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    Press Release
    •

    May 18, 2023


    CLERMONT-FERRAND, France, May 18, 2023 (Newswire.com)
    –
    According to a recent study by Université Clermont Auvergne researchers, exposure to chemical additives and building blocks commonly used in everyday plastic products, even in low doses, can cause significant damage to the genetic material carried by sperm cells.

    The study, led by Professor Joël Drevet, examined two common chemicals widely used in the plastic industry: dibutyl phthalate and bisphenol AF. These chemicals have long been linked to lowering male fertility, but the novelty of this study was in evaluating doses that were previously considered safe or inconsequential for consumers. While researchers found no appreciable effect on general semen parameters typically examined in fertility clinics such as sperm counts and motility, significant oxidation and decompaction of DNA structure in sperm cells were observed. This is concerning because damage to paternal genetic material can expose the female partner to higher risk of pregnancy loss and potentially impact the health of the offspring. Interestingly, the study also showed that co-administration with micronutrient supplement Fertilix® significantly blocked the damaging effects of these chemicals on sperm DNA.

    Given that microplastics are found everywhere in our surroundings, these findings underscore the importance of greater public awareness and the urgency for the plastic industry to replace such substances with biodegradable or natural alternatives. Furthermore, fertility experts counseling couples ahead of natural or assisted conception should advocate for preconceptual supplementation and possible lifestyle modifications that may mitigate the impact of environmental pollutants.

    This study is now available with open-access in Antioxidants, a premier journal in antioxidant research, and can be downloaded here. CellOxess Biotechnology, the designer and manufacturer of Fertilix® formulations, will present the full results of this study at the European Society of Human Reproduction and Embryology (ESHRE) annual meeting this June in Copenhagen, Denmark.

    Source: CellOxess Biotechnology

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  • Several Supplements May Give the Heart a Boost

    Several Supplements May Give the Heart a Boost

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    Dec. 8, 2022 – Certain antioxidant supplements – such as omega-3 fatty acids, folic acid, and coenzyme Q10 – may benefit your heart’s health, according to a new study published in the Journal of the American College of Cardiology.

    Researchers looked at the findings from nearly 900 studies with almost 900,000 patients and found some of these micronutrients reduced the risks of cardiovascular disease, stroke, or death, while others appeared to have no effect, and still others appeared to be potentially harmful. 

    “Our study highlights the importance of micronutrient diversity and the balance of health benefits and risks,” says Simin Liu, MD, the senior study author and a professor of epidemiology and medicine at Brown University in Providence, RI.

    “Identifying the optimal mixture of micronutrients is important, as not all are beneficial, and some may even have harmful effects,” he says.

    The research team focused on cardiovascular disease risk factors, including blood pressure, blood sugar, and cholesterol, and things like heart attack or stroke.

    Overall, the researchers found evidence that many micronutrients offer a potential boost to the heart, including:

    • Omega-3 fatty acids, found in fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables 
    • Omega-6 fatty acids, polyunsaturated fats found in vegetable oils, nuts, and seeds 
    • L-arginine, an amino acid that helps the body build protein. It can be found in protein-rich foods like fish, red meat, poultry, soy, whole grains, beans, and dairy products. 
    • L-citrulline, a nonessential amino acid found in watermelon 
    • Folic acid, a form of vitamin B9 used for deficiency and to prevent pregnancy complications. It is added to cold cereals, flour, breads, pasta, bakery items, cookies, and crackers, as required by federal law. Foods that are naturally high in folate include leafy vegetables, okra, asparagus, certain fruits, beans, yeast, mushrooms, animal liver and kidney, orange juice, and tomato juice.
    • Vitamin D, a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. Fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources. 
    • Magnesium, which keeps blood pressure normal, bones strong, and your heart rhythm steady. In addition to supplements, magnesium can be found in green leafy vegetables like spinach, nuts, beans, peas, and soybeans, as well as whole-grain cereals. 
    • Zinc, found in chicken, red meat, and fortified breakfast cereals 
    • Alpha-lipoic acid, an antioxidant made naturally in the body and also found in foods. It is in red meat, carrots, beets, spinach, broccoli, and potatoes.
    • Coenzyme Q10, an antioxidant found in cold-water fish like tuna, salmon, mackerel, and sardines; vegetable oils; and meats 
    • Melatonin
    • Plant-based polyphenols such as catechin, curcumin, flavanol, genistein, and quercetin 

    Many of these micronutrients lowered blood pressure, cholesterol, and insulin levels.

    In particular, omega-3 fatty acid supplements were shown to lower cardiovascular disease deaths by 7%, coronary heart disease events by 14%, and heart attacks by 15%. Folic acid supplements also decreased stroke risk by 16%, and coenzyme Q10 decreased all-cause deaths by 32% in heart failure patients.

    In contrast, supplements of beta-carotene (found naturally in plants, such as carrots, and fruits) increased stroke risk by 9%, all-cause deaths by 10%, and cardiovascular disease deaths by 12%. And finally, in the long term, vitamin C, vitamin D, vitamin E, and selenium showed no effect on cardiovascular disease outcomes or type 2 diabetes risk.

    Previous studies have shown that antioxidants benefit the heart, likely because they reduce stress that contributes to heart disease. Heart-healthy diets, such as the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH), feature antioxidant-rich foods. But studies of particular antioxidant supplements have been mixed or inconsistent.

    “Research on micronutrient supplementation has mainly focused on the health effects of a single or a few vitamins and minerals,” Liu says. “We decided to take a comprehensive and systematic approach to evaluate all the publicly available and accessible studies reporting all micronutrients.”

    More studies are needed to find combinations that improve someone’s individual diet and heart health, the study authors wrote. 

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  • Should I drink sugar-free fizzy drinks every day? – Catherine Saxelby’s Foodwatch

    Should I drink sugar-free fizzy drinks every day? – Catherine Saxelby’s Foodwatch

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    Sugar-free soft drinks, which have been around in various forms for almost 40 years, still have their problems. Remember Tab? Remember Coke Zero? Yes, they tasted sweet and saved you drinking some 40 teaspoons of sugar from each 375 ml can, but are they really healthier than regular soft drinks?

    Brownie points

    When you choose a diet drink, you may end up indulging in other sweet, kilojoule-dense options because you’ve been ‘good’. So, you’ll often see someone sipping a sugar-free drink while eating a chocolate bar, croissant or brownie. It confuses our brains.

    Weight loss … or weight gain?

    Sugar substitutes do little in the way of weight loss. In fact, the opposite may be true: some diet-beverage drinkers gain weight and have an increased risk of chronic diseases.

    A 2010 study published in Physiology & Behavior concluded that regularly consuming sugar-sweetened drinks could lead to weight gain and an increased risk of developing type 2 diabetes.

    In 2013, however, researchers had 200 people replace their sugary drinks with diet varieties or water for 6 months. Their conclusion? The sugar-free-beverage drinkers actually ate fewer desserts than the water drinkers. So there’s that.

    A too-sweet taste?

    When you drink them regularly, no-sugar soft drinks get you used to a sweet taste. This is a long-term problem for weight loss, as well as for people with type 2 diabetes, metabolic syndrome and cardiovascular disease. If your body is used to getting a super-sweet hit from diet soft drinks, it makes managing appetite much more difficult.

    The sweetness signal tells our bodies to prepare for kilojoules (or calories) and our appetite is generated in readiness, but no kilojoules arrive. So we’re likely go out and consume other foods. In other words, sweeteners prep our bodies for a sugar fix but then don’t deliver. So sweeteners interfere with the learned responses that normally contribute to glucose and energy homeostasis.

    Bubbles on a glass of sugarfree cola

    How safe are they?

    We know these sweeteners are safe, but what we don’t know are their long-term effects on appetite. So let’s just say, the scientific jury is still out on their long-term effects.

    The bottom line

    The key is only having sugar-free soft drinks as an occasional treat, not every day or when you feel thirsty. Long term, we don’t really know what these sweeteners are doing to our bodies. One or two is fine (say, if you’re going out to a club), but regularly consuming these zero-sugar drinks may lead to long-term overconsumption of other foods.

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