Flavonoids

We try not to get overly scientific on this blog.  

We figure you're brain needs a break sometimes 

and a quick easy way to eat better for better health.  

But, stick with us. These babies could save your life!

Flavonoids

What they are...

Antioxidants, compounds found in plants which "include flavonols, dihydroflavonols, flavones, isoflavones, flavanones, anthocyanins, and anthocyanidins"1. "quercetin, rutin, and hesperidin, flavones, apigenin and luteolin"1.

What they do...

Protect you in many ways

Protect blood vessels

Help your Vitamin C work better.

Prevents inflammation in your body

Help prevent osteoporosis, diabetes, 

Where do you get them? 

Berries

Tree Fruits

Black & Kidney Beans

Fava Beans, Pinto Snap Beans

Walnuts, Pecans

Pistachios, Cashews

Soybeans

Spinach

Green & Red Vegetables

Dill, Parsley, Thyme

Dark Chocolate

Unfiltered Raw Fruit & Vegetable Juice

Red Wine

Tea

Signs you need more:

You bruise easily

Nose bleeds

swelling

allergies & asthma

Frequent colds & infections

Sources:

-http://www.whfoods.com/genpage.php?tname=nutrient&dbid=119

-http://www.livestrong.com/article/73159-list-foods-flavonoids/

-http://www.mnn.com/food/healthy-eating/stories/what-is-a-flavonoid

-http://en.wikipedia.org/wiki/Flavonoid

Antioxidant- Your New Superhero

Photo: Ano Lobb

Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.1 (oxidation)  They may prevent and heal colds, flus and even diseases such as cancer, coronary heart disease and even altitude sickness.2.

Look for Beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C and vitamin E.

You find them in foods that usually have lots of other health benefits too.

Here's a list of foods to chow down on as we embark upon cold and flu season.

To your health!

Paprika

Peppers, red

Red Wine

Rose Hips

Tomato

Watermelon

Apricot

Cantaloupe

Carrots

Egg Yolk

Pumpkin

Squash

Sweet Potatoes

Taro Root

Tumeric

Cabbage

Plums

Blackberries

Blueberries 

Asparagus
Avocado-
Broccoli
Chamomile tea
Coriander
Green Tea
Greens
Olives- Peas

Pistacios
Thyme, 

Almonds

Hazelnuts

Horse Radish

Oats

Onions

Wheat germ- (careful it goes bad quickly)

Help your body absorb more antioxidants by adding fat.  Add walnuts, walnut oil,  olive oil, avocado, etc. to your berry parfait, salad or sweet potato.

High doses of antioxidant can be dangerous, so be careful with supplements.  Just overload on the berries instead!

sources:

1. http://www.nlm.nih.gov/medlineplus/antioxidants.html 

2.http://en.wikipedia.org/wiki/Antioxidant

Allergies, over active immune systems and what you can do about it Part 2

Photo: Nomadic Lass 

What to add to your daily routine to help your allergies...

Vitamins...

Vitamin A- helps your immune function. Emulsified (fish oil) is easily absorbed. Can also be found in lemon grass, beta-carotene, 

Zinc- Is needed for your immune and reproductive systems and is found in whole grains, seeds, and nuts. If you are taking it in supplement form use one with the transporter picolinate as it has been proven to be more effective. (especially for men over 40)

Vitamin C- Very high doses of vitamin c can raise your health.  It repairs your immune system and and can play big role in treatment of allergic symptoms.  Many people are deficient in this nutrient. Your body will only absorb as much vitamin c as it needs. Dr. Null suggests that you can determine how much your body needs by bowel tolerance- yes that's exactly what it sounds like- stay with me here... Your bowel will absorb the exact amount it needs and release the rest.  Progressively increase the dosage of vitamin c until bowel movements are loose and then back off until the loose bowel movements cease. Phew, we made it through it. Know that it may be 3-5 grams 3x per day. (note that's g not mg)  Try it and see if your symptoms are reduced.

BioFlavonoids- work hand in hand with vitamin c and often come with foods that contain vitamin c. flavinol and quercetin and pycnogenol.

GLA Gamma Linoleic Acid- restores immune function.  Can be found in evening primrose oil, borage oil and black current seed oil. 

Vitamin E- Builds immune function.  Many women are often deficient in vitamin e.  Female problems cause a deficiency of vitamin e and may affect your immune system. Naturally vitamin e can be found in soybean oil.There is also a water soluble version. Try 200-400IU per day  (also helps ovarian function and skin rejuvenation)

Selenium- trace mineral- is a very important component of the immune system. This mineral comes from the soil and is in decreasing supply due to conventional farming which is stripping nutrients from our soil.  Go organic and you will gain lots of nutrients from your food getting to live in that rich compost that comes from rotational planting.

Vitamin B- helps your immune system (are you starting to see the immune system allergy link?) Is best from food sources as your body absorbs it best.

Garlic- Stimulates the immune system and is  anti-bacterial, anti-viral, and anti-fungal. So eat up! (together preferably so you can't smell it)

Other things to consider...

Inflammatory foods and lifestyles lead to a host of health problems.  Asthma is an inflammatory disease as are many allergy symptoms.  reduce the foods in your life that lead to inflammation and add those that help reduce swelling. (And yes, there's an article coming soon about just that! lucky you!)

sources: 

Vitamin C from Puritan's Pride

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html