Fight the Flu Naturally

Before people have thought of protecting themselves from COVID-19, people have been working hard to avoid swine flu. No one wants to be ill, but swine influenza brings symptoms that you definitely want to avoid at all cost, such as excessive aches and pains, fevers that go through the roof, and in some cases, death.
Many people try to guard themselves against winter cases of swine flu. Vaccination is always an option. Antibacterial and antibiotic solutions are other options, and quarantining is also helpful, but your job may not allow for these options.
Another answer is to strengthen the body’s defences to allow the body to naturally fight the flu more effectively - so well, in fact, that the other solutions above wouldn’t be needed.  
What You Need Comes Naturally
Like members of a music group, there are many elements of your immune system that play their part to maintain optimal performance:

• Lymphocytes, or T-cells, attack invaders
  
• B-cells create antibodies that quickly respond to dangers
  
• Phagocytic cells, such as neutrophils and macrophages, clean up after the battle
  
• Cytokines alert our immune system to quickly heal areas of the body and remove invaders.
  

All of these band members take road trips throughout the body, traveling back and forth in our blood and hanging out in vulnerable areas to ensure we are protected.
Cytokines also help with inflammatory responses where infections arise, building a wall around the infected area. Similar to swelling and redness on your skin from poison ivy or food rashes, this internal response isolates infections from other areas of the body.
One particularly large area of the body is the gastrointestinal tract. The contents of the tube are considered external to the body until they are absorbed. The GI tract’s ability to keep out invaders while doing the main task of digestion and absorption means it’s essential to have healthy and well-functioning membranes.
Thankfully, There is a Natural Way to Get What Your Body Needs.  
There are compounds in the body that trigger the important band members to create an inflammatory response and build a strong and effective gastrointestinal membrane.
You may be a person who wants those compounds in your body as quickly as possible to prevent problems in your immune system. Thankfully, they are cheap and easy to get. They are called Essential Fatty Acids (EFAs), which is both healthy and easy to absorb. One good source of them is flax oil.
Research has shown that just half a teaspoon of flax oil in children helps prevent and cure respiratory infections and speed up recovery. This is all thanks to the Omega 3s in the oil that boost the activity of phagocytes and cytokines. And the Omega 6s in the same flax oil help reduce inflammation and inhibit the negative effects of over-reaction to body infections.
Not any amount of Omega 3s and 6s will do. They have to be the right ratio. Just like other standard dietary recommendations, the proportion of Omegas should be 1:4 (1 Omega 3 to 4 Omega 6s). Americans typically consume far too many Omega 6s (1:20). Flax oil is a benefit here because it naturally has the right proportion. It also has alpha-linolenic acid (ALA) that prevents heart disease, inflammation in the bowels, arthritis, and many other issues. ALA also forms the compounds eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - important Omega 3 offshoots.
Are You Ready This Winter?
Supplementing essential fatty acids is easy to do and good for your overall health, reducing potential doctor visits. And avoiding the flu has obvious benefits. The flu is not any fun and can be quite dangerous, as well as disrupts school and work.
It is actually possible to completely avoid the flu. Steps like those above help you do it.
Our bodies are powerful engines with built-in fighting mechanisms to survive common attackers. But, to help you heal faster you can take medication as well, and the more natural the better for your body. NutraV Flubiotic is a great option as it consists of the perfect blend of clean ingredients with immune-boosting, antiviral and antibacterial properties. Heal faster naturally and make sure you still get to enjoy your winter season.

source https://www.nutrav.com/blogs/news/a-natural-way-to-fight-the-flu-and-keep-you-healthy

Diet Hacks to Control Your Appetite

It’s amazing what diet tricks can accomplish. With some simple planning, you can maintain a healthy weight without significantly affecting the portions of food you eat.

Here are some tricks that are easy enough for anyone to do, and that you can start right away. You won’t even know you’re doing them.  

Let’s dive right in!

Calorie Trick # 1: Smaller Dinnerware

When it comes to dinnerware, size matters! The dimensions of a plate, bowl, and spoon affect how much food you consume.

This strategy may seem overly simple, but people don’t think to adopt it. And it works! In one study, 85 nutrition experts were given ice cream and different sized bowls and scoopers. Results showed that the bowl size changed the size of the scoops by as much as 31%. And a second study at Pennsylvania State University showed that changes in the number of M&M’s in a bowl affected how much was eaten. The more that was in a bowl, the more people ate.

So next time it’s time for dessert, break out your smaller dinnerware to keep the calories to a minimum - even if the tiny spoons look ridiculous!

Calorie Control Trick # 2: See No Evil, Eat No Evil

No matter if you are at home, a party, or a feast with the family, it turns out that the harder it is to see or smell food, the less you will eat.

For instance, storing additional portions of food away from the dining table helps. Examples include storing food inside the pots on the stove or in the refrigerator. If you regularly store snacks or cookies in non-glass, opaque jars, you consume less. If you are at a party, standing away from the buffet or snack table keeps snacking at bay.

If you are prone to eating sweets, place them in the far back of a cabinet or refrigerator. The worse they are for you, the further away they go, such as to the garage or separate storage closet. The fewer times you see them, the less you will be tempted.

Proximity is a real problem. Storing treats on your desk vs. 6 feet away results in you eating up to six more sweets a day. Exposed foods are eaten 46% faster than hidden foods.

Calorie Control Trick # 3: Limit Your Options

A British study showed that children eat less food that is familiar. If they have a favorite candy they eat every day and are exposed to it at a party, they will be less prone to eating it. This strategy works for Halloween as well. And if you opt to buy only one type of cereal vs. three or five different cereals, less of that cereal is eaten over time.

Calorie Control Trick # 4: Slow Down!

Eating slower leads to less eating. Take your time with each bite and ingest each serving entirely before taking another bite. Count out 20-25 chews between servings. These tricks release hormones in your body that tell your brain you are full before you overeat.

Other tricks work too. One study of 48 participants in a lab at Pennington Medical Centre charted their results as they ate three meals at lunchtime over multiple days. Before eating, the test takers didn’t exercise or eat any food 12 hours before the day’s lunch. Then they ate fried chicken sliced into small bits, chewing at their own speed one day, at half speed another day, or a mix of the two on yet another day. Results showed that starting the meal at their own speed and ending at a slower speed resulted in appetite suppression.

When you have your next meal, try the same strategy. Eat as you usually would, but finish by eating slower.

Calorie Control Trick # 5: Remove Distractions

Numerous research studies show that distractions increase the amount of food you eat. If you watch TV or look at your smartphone while you eat, you eat more food than you would otherwise. Eating a large bag of popcorn is an excellent example of how much you can eat while distracted with a favorite show. Without that show, you would eat much less.

One study showed that participants who listened to a detective story during lunchtime consumed 15% more food than with no story at all. And a second study at the University of Southern California showed that movie watchers in a theatre didn’t change their eating quantities regardless of whether the popcorn was fresh or stale, but if popcorn is placed in an office, they chose the fresher popcorn. Environment makes a difference.  

 

Conclusion

To keep the weight off and stay healthy, eat slowly, and keep an eye on your environment, activities, and how accessible the foods are. Be particularly cautious of settings designed for maximum entertainment, such as movie theatres. If not, it could get you to eat even when you don’t want to! 

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/diet-hacks-to-control-your-appetite

Policosanol

Two faces of cholesterol

According to the CDC (Center for Disease Control), 93 million U.S adults age 20 or older have a total cholesterol level of over 200mg/L which is the baseline for healthy cholesterol levels. If you are living in a place with lots of fatty diets, you probably have heard that cholesterols can block blood vessels. But you might have also heard that cholesterol is necessary for proper cell functions. In fact, cholesterol is crucial for hormones and cell membrane functions [1].

Well, is cholesterol toxic to our body or is it not? The answer is, it is essential in our body but increases the risk of heart diseases if it goes over a certain level. Not all cholesterol is the same either. There are largely two types of cholesterols: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). LDL is more abundant between the two, which increases the risk of heart attack and stroke by narrowing blood vessels. HDL, on the other hand, is considered good cholesterol. It absorbs cholesterol and delivers it to the liver for excretion thereby cleaning blood vessels. Therefore, both high LDL level and low HDL level can both be bad for your health [2].

What is Policosanol?

Policosanol is a generic term for high molecular weight wax consisting of various lengths of cosanols. The contents and the ratio of policosanol can differ by the source it was extracted from. Originally isolated from sugar cane in Cuba, policosanol can be extracted from many different sources but only the policosanol extracted from Cuban sugar cane has been shown to have clinical benefit. It has been shown to have efficacies in controlling cholesterol levels and lowering blood pressure. These properties make policosanol a promising dietary supplement for preventing cardiovascular diseases.

Efficacies

Lipid Profile (cholesterol level)

The best results were discovered in several clinical studies done in Cuba [3-5]. They have shown that unhealthy LDL plasma concentration and the total cholesterol level were significantly reduced, while healthy HDL concentration increased significantly in patients with hypercholesterolemia treated with policosanol for 24 weeks [3]. Other clinical studies done in South Korea have also shown similar results [6-8]. One of the research reported policosanol’s efficacy of lowering total cholesterol and LDL level while increasing HDL concentration in healthy women with a pre-hypertension diagnosis who took Cuban policosanol for 12 weeks [7].

Scientists in Argentina have done a comparative study between the effect of policosanol and simvastatin, a regularly prescribed hypercholesterolemia medicine on the plasma lipid profile of elderly patients with hypercholesterolemia. The result showed that patients who received policosanol 5mg twice a day and patients who took simvastatin 5mg twice a day showed nearly the same result in cholesterol level change [9].

Blood Pressure

Along with changing plasma lipid profile, policosanol has shown some efficacies for lowering blood pressure. Several South Korean and Cuban studies reported clinical results of policosanol’s ability to lower average systolic blood pressure with significantly lowering diastolic blood pressure in only some cases. Compared to its strong efficacy in regulating lipid profile, its efficacy in regulating blood pressure is weaker [6-8].

Can I trust the result?

Many of the positive data came from the same group of Cuban scientists while some groups in the US and Germany failed to replicate the result [10]. However, considering that Cuban scientists have done several clinical studies to lower the error of irregularity and that other groups of scientists from Korea and Germany had similar positive results as Cuban scientists, it would be wrong to reject the claim that Cuban scientists are making. Currently, policosanol is approved by the South Korean government as an effective health supplement for regulating cholesterol levels along with Omega-3. Due to the heterogeneity of the results, more clinical studies are still necessary to scientifically prove the efficacy of policosanol.

Dosing

Most of the studies have used less than or equal to 20mg/day of policosanol. With a low chance, a person might have symptoms like nausea, diarrhea from taking policosanol. Therefore, it is recommended to start with 5mg/day and slowly increase up to 10mg or 20mg per day depending on its efficacy and side effects. 

Toxicity / Caution

There have been no severe adverse effects due to policosanol reported on any of the clinical studies with doses up to 20mg/day. The studies on policosanol have not been tested for its adverse effect on pregnant women and fetuses. Therefore, it is recommended for women in pregnancy to be cautious when taking policosanol. Overall, if policosanol is used as a therapeutic for a disease, it is recommended to consult with doctors.

source https://www.nutrav.com/blogs/news/policosanol

Lion's Mane Mushroom Benefits for the Brain and Body

Lion's mane is an easy name to remember; after all, it looks just like one. But that's not all it's known for. It is a nootropic that has a slew of benefits beneath that beautiful exterior. It is often mixed with coffee and taken as a pill to improve brain function and to fight the effects of aging.

Let's look closer at this magic mushroom.

LION'S MANE MUSHROOM BENEFITS

Also known as Hieracium Erinaceus, yamabushitake, houtou, and even hedgehog mushroom, this beautiful mushroom has been used for years in Chinese medicine. It has been tested on humans and animals and shown to be anti-inflammatory, anti-oxidant, and a helpful immune booster.

IT SUSTAINS BRAIN HEALTH

Your mind typically decreases in effectiveness as you age. The signs and symptoms you link with aging-- like memory loss, forgetfulness, and loss of focus -- are due to a reduction in the size of your nerves and difficulty with repairing brain cells. Studies show that lion's mane mushroom extract might sustain brain health and overall wellness in animals by boosting the production of 2 crucial substances: nerve development variables (NGF) and neurotrophic factors (BDNF).

NGF and BDNF are healthy proteins that boost the manufacturing and strengthening of cells. NGF also helps create myelin, the outer sheath on cells that aids with cell functioning.  BDNF promotes plasticity in our brains, keeping brain cells healthy and effective as we grow older and reducing overall anxiety and stress.

In 2008 a study on 15 adults showed that lion's mane aided with cognitive abilities, and rodent studies showed it might help brain cells increase memory retention and aid in the formation of new neurons.

It has also been touted as removing amyloid plaque that kills important neurons and hampers brain function. And it aids in the creation of new, healthy myelin sheaths we need.  

In a 2009 study, scientists discovered that hericenones and erinacines from the fruiting body, as well as mycelium of lion's mane, rapidly cross the blood-brain hurdle to boost NGF. 

Likewise, Lion's mane has effective anti-oxidant and anti-inflammatory properties. Antioxidants aid with BDNF creation, blocking free radicals that cause inflammation that negatively affect your cell health. These antioxidants also help your body create more BDNF. Lion's mane supports both BDNF and NGF. All of these benefits inhibit cell deterioration—particularly important as you age. 

MAY IMPROVE MOOD AND FOCUS

In 2010, scientists analyzed the results of lion's mane mushrooms on 30 females over four weeks. The individuals were randomly designated to an examination team or a control team and were given either lion's mane cookies or sugar pill cookies. Though the study was small, it showed an improvement in overall mood on the women who took lion’s mane cookies. More studies like this are showing positive results in terms of emotional balance.

Lion's mane may help with improved focus as well. Its anti-inflammatory properties aid with blood flow that brings more oxygen to your brain, improving overall brain function. And antioxidant properties help increase learning ability, even potentially creating stronger, healthier cells and neurons.

Now that we have learned more about it, how do you fit it into your diet?

CAN YOU PAIR IT WITH COFFEE?

Theoretically, you could add it straight into your favorite morning coffee, but it doesn't pair all that well with it due to its slightly fishy and earthy flavor. It also doesn't provide the needed health benefits. Supplements are a better option.

HOW TO COOK LION'S MANE MUSHROOM

You can prepare and eat lion's mane like any other mushroom, but unless you live near a farmers market or specialized shop that offers them, you could be far better off taking lion's mane as a pill. And like other supplements, you obtain the most advantages when you take it continually, so nutritional supplements are typically easier.

LION'S MANE MUSHROOM CAPSULES (AND OTHER SUPPLEMENTS)

Lion's mane supplements come as pills, powders, and extracts, but the company offering them should be of good quality. Not all provide the right benefits.

You also must have the ability to read the number of bioactive substances in the capsules and distinguish how much is just junk.

VARIOUS OTHER WAYS TO BOLSTER BRAIN HEALTH

Medical tests on the advantages of lion's mane are less than ideal. Still, it's important to remember that the mushroom may stimulate NGF and BDNF. It can also be combined with other boosters, such as certain coffee fruit extracts.

Experiment with this intriguing mushroom to learn what works right for your body. At the very least, it is a healthy food!

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/lions-mane-mushroom-benefits-for-the-brain-and-body

Suffering from Stress? Try These Proven Natural Supplements!

These days, life may seem to work against you. Income security is less than ideal, you are stuck indoors more than usual, and the coronavirus requires mask-wearing and social distancing, making life feel threatening and even more isolating. Even reading the news is becoming more stressful. If you’re getting more anxious lately, there are ways to stay relaxed. You can maintain healthy rest, exercise, and nutrition to stay calm, and some key supplements may be worth adding to your daily stress management regimen as well.

Let’s take a look at some powerful natural aids to help you stay calm amidst these crazy times.

SUPPLEMENTS FOR STRESS RELIEF

1. L-TYROSINE

This supplement builds some of your brain’s most crucial chemicals like dopamine, norepinephrine, and adrenaline. Try this for better concentration and improved endurance.

2. L-THEANINE

This supplement reacts just like green tea, helping you feel more at ease while improving concentration. When added to caffeine, it reduces brain fatigue and improves memory.

3. KAVA

Do you like wine or alcohol? Kava works similarly, reducing anxiety without adverse side effects like addiction.

4. MAGNESIUM CITRATE

This supplement checks all the boxes. It aids with protein synthesis, helps you control blood glucose levels, and improves neuron activity. It also helps calm your muscles to prevent cramping and improves your mental state, improving sleep.

5. RHODIOLA

This natural herb aids with stress control and reduces overall fatigue while providing an overall more stable and happy feeling, with hardly any side effects.

6. ASHWAGANDHA

This adaptogen from Africa and India has proven its benefits over thousands of years. It improves communication between the hypothalamus, pituitary glands, and adrenals and helps promote Vitamin C in the body.

7. HOLY BASIL (TULSI)

This is another herb used traditionally for thousands of years and is increasingly supported by today’s scientific community. It helps combat anxiety and stress and shows no negative effects in human studies.

8. SAFFRON

This old-world spice from the crocus blossom improves the taste of food, but it also benefits your mood. In a study of 60 participants, it boosted mood more far better than a placebo. In addition to healthy macros for your diet, it brings soothing and calming benefits.

The saying health is wealth is now truer more than ever. Keep calm and healthy; find supplements made with natural ingredients at NutraV! Shop NutraV supplements here.

source https://www.nutrav.com/blogs/news/suffering-from-stress-try-these-proven-natural-supplements

Pomegranate

Pomegranate, also known as Punica granatum L., is a fruit known for its medicinal properties and health benefits. Prominently cultivated in west Asia and the Mediterranean region, its ancient use has been noted with its numerous health benefits as well. Recent studies have revealed its physiological benefits, especially due to its antioxidative, antimicrobial and anti-inflammatory properties. Additionally, human based studies show promise for several diseases and ailments [3].       Image cited [6]

The fruit itself is categorized as a “fleshy berry”. It has a round shape with a diameter up to 10 cm and crown shaped calyx at the top [3]. The trees can grow up to 30 ft in height and have bright red, orange, or pink flowers [1].

 

 

Here is a list of some of pomegranate’s benefits:

Benefits

Antioxidant 

The pomegranate peel extracts are responsible for the antioxidant activity observed in studies. The peel extract is 10 times higher in antioxidants than the pulp extract. Studies with rats confirmed the antioxidant activity as those who were fed the peel extract were protected from liver damage due to carbon tetra chloride (CCl) toxicity [2]. 

Anti-cancer property

Pomegranate extract has been known to induce cell apoptosis (cell death) and inhibits proliferation or increase in the number of cancer cells. Pomegranate juice was found to induce significant apoptosis in lymphoid and myeloid leukemia cell lines (stopping the cell cycle). Studies have also shown pomegranate extract prevents the breast, prostate, colon and lung cancer cell growth [2]. 

Anti-breast cancer

Pomegranate extract showed anti-inflammatory and cytotoxic (toxic to living cells) activities in breast cancer cells. The extract inhibits the growth of the MCF-7 breast cancer cells through inducing cell death or apoptosis. A study with pomegranate seed oil showed that there is greater breast cancer prevention potential with the oil than the with the juice itself. Pomegranates can also suppress new blood vessel expansion and this development of new vessels is necessary for cancer cells to get oxygen and nutrients to grow. In suppression of the growth, pomegranates can inhibit access to oxygen and nutrients for the tumor growth [2]. 

Anti-prostate cancer

Animal studies showed that oral pomegranate extract administration inhibited the growth of prostate cancer. The aforementioned induction of apoptosis and changes in cell cycle are the mechanisms by which prostate cancer growth is inhibited [2].

Anti-lung cancer 

Pomegranate extract is found to be beneficial against lung cancer in humans [2]. Specifically, Li et al. found that pomegranate leaf extract could be effective against lung carcinoma (around the lining or the epithelial tissues of the lungs) cell line through inhibiting cell growth (proliferation), inducing apoptosis, cell cycle interference, impairing cell migration as well as invasion [4].

Skin Cancer

The antioxidants in pomegranates have also been employed in cosmeceutical applications for skin health. Pomegranate products, such as juice, oil, and extract, have shown to inhibit UVB-mediated DNA and protein damage [3], and as result, reduces chances of tumor as well as decrease tumor numbers [1].

Cardiovascular diseases

Studies have found that concentrated pomegranate juice could reduce heart disease risk factors. 

Hypertension, found with diabetes and cardiovascular disease, is the most common disease encountered in primary care of patients yet the majority of patients are not medicated [1]. Pomegranate juice reduces the systolic blood pressure and a study in rates with high blood pressure found that pomegranate juice for 4 weeks could reduce their blood pressure [5]. 

LDL, or “bad cholesterol” can also be helped with the consumption of pomegranate. High LDL is a major risk factor for atherosclerosis (disease in the arteries caused by fatty deposits on the inner walls of arteries, causing blockage). Specifically, studies have shown that consuming pomegranate juice for 2 weeks resulted in decreased retention and aggregation of LDL [1].

In general, here is a table compiled by Kandylis et al., showing the pomegranate derivatives and their target users along with the effect observed [3].

Concluding thoughts

Clearly pomegranate is a nutrient packed and healthy fruit! With no known toxicity levels and abundant benefits, pomegranate’s importance should not be ignored. From cancer, to cardiovascular diseases, pomegranate’s antioxidant and anti-inflammatory properties have shown to improve lives.

source https://www.nutrav.com/blogs/news/pomegranate

Helpful Biohacks to Improve Your Eyesight

You may have heard your vision deteriorates as you get older, but this doesn’t have to be the case. Like age-related symptoms such as reduced libido and back pains, you aren’t as much a victim of age as you may think as there are ways to hack it. 

This article will focus on your eyesight and outline ways you can maintain and improve it even as you age.

THE BENEFIT OF SUPPLEMENTS

Healthy vision depends on your diet, and the right nutrients can reverse age-related vision issues. Here are some supplements that do the trick.

Lutein, zeaxanthin, and astaxanthin protect your eyes from deterioration by improving your eye response to glare, preventing blurring, and guarding against the adverse effects of blue light. They do this by blocking oxidative damage, a major issue resulting from blue light from the devices we have in our homes, such as computer screens, TVs, smartphones, and even fluorescent lighting.

Beta-carotene is a forerunner to vitamin A and helps people who are naturally prone to lower amounts of vitamin A, a common issue with the American diet.

Bilberry helps your vision in low-contrast surroundings by supplying your body with anthocyanosides that improve night vision.

TRANSITION YOUR EYES AWAY FROM READING GLASSES

Gabor patches help train your brain to improve vision, guiding you away from reading glasses. These patches are easy to find and use.

IRLEN GLASSES TO GUARD AGAINST FATIGUE

Irlen Syndrome is eye sensitivity to specific ranges of light. Special glasses reduce some colors of the spectrum while allowing in others, reducing stress on your brain. Eyestrain saps energy that affects your overall eye health and ability to not only stabilize but also improve your sight. It’s a common issue that 50% of eyesight sufferers experience.  

How “Palming” Can Help

One exercise called palming can improve as much as 55% of your vision, and it is easy to do. Simply rub your hands together back and forth until they are warm and hold them over your closed eyelids, but not touching them, being sure to block any outside light with your hands. The combination of the warmth and pure blackness helps your eyes relax to their fullest and provides surprisingly positive results.

FIGHT SHORTSIGHTEDNESS WITH THE BROCK STRING

Brock String Therapy helps against vergence disorder - a condition where eyes don’t work together property to focus on an object. This exercise isn’t all that easy and can be tiring, but it is immensely effective and can even help with astigmatism.

Take a string about the length of a room and string it with three beads, each in different colors. Place each bead at 4 inches, 10 inches, and on each side of the room, and tie the string to a doorknob. Then go to the opposite side of the room and hold the string straight up to the bridge of your nose, and focus on each bead, one at a time.

You may experience double-vision, but this is normal. Eventually, your eyes will become fatigued, but with continued training, you will see better. To improve its effectiveness, make sure you have ample ketones in your body to boost your mitochondria.

SURPRISING YOUR EYES TO FIGHT MACULAR DEGENERATION 

Your eyes may be separate organs on your body, but they also act as part of your brain, helping it understand images by communicating information via the macula. This area of your eye can become less effective over time due to issues like scarring or becoming overly dry or wet. This often results in blurred vision and, in severe cases, blindness.

Electricity helps produce new cells, leading to as much as a 90% improvement.

______________

Like any exercise, tricks like these prevent reduced eye function and the need for glasses that ultimately act as a crutch. Like any part of your body, exercise reverses the need for secondary assistance. Try these hacks to prevent limited eyesight and improve your lifelong vision!

For more wellness tips visit our blog.

source https://www.nutrav.com/blogs/news/helpful-biohacks-to-improve-your-eyesight

How to Gain Weight While You Fly

If you are underweight and struggling to gain weight, here’s a trick to help you pack on the pounds the next time you fly. You are less physically active on the flight and traveling to and from the airport in a car, shuttle, or bus. And at the airport, you could spend long periods of time sitting in a terminal.

During the flight, it can be easy to forget to drink water - but this is a good thing. Reduced water intake prevents you from losing weight. Additionally, the foods you buy at the airport are often high in fat. If the food is less than healthy, any type of unmetabolized chemicals in those foods are stored as fat cells, and your body becomes stressed, with cortisol setting off more fat storage.

Let’s review a few scenarios that help explain everything involved with weight gain on a flight, using you as a scenario. You’ll learn ways you can pack on the pounds.

Your Trip

Let’s say your flight leaves at 10 am. Rather than take a 20-minute stroll or jog, do jumping jacks, or do bodyweight exercises, opt to be less mobile. This keeps your metabolism low during the flight. Instead, check your email, social media, watch YouTube, or do phone calls – anything to keep you distracted without movement.

Avoid eating before your flight. This tells your body you are hungry, so it stores more fat to prepare for fewer calories. When this happens, the rest of the food you eat during the day is likely to turn into fat. Plus, your appetite will be big during the flight, at which point you can eat airport or airplane food that is characteristically fatty.  

At the airport terminal, continue practicing minimal movement and treat yourself to a delicious hot drink. A latte has 200 calories of minimal nutrients while also dehydrating you. Sit down and enjoy your drink while reading comfortably. Doing these things in the terminal helps prepare your body further for fat gain in addition to the time you will spend on the plane itself.

Now it’s time to board. Let’s say you have a three-hour flight, a layover of one or two hours, followed by another 1 ½ hour flight. Start your first leg of the journey by asking the flight attendant for cranberry juice. This sugary juice will boost your blood sugar and initiate an insulin release for immediate fat storage. You will also be hungry due to a drop in blood sugar due to the insulin release.

 

Now you can have some fun. It’s time to indulge entirely in your cravings. Go ahead and opt for the bag of pretzels. Though the bag may say they are low in calories and fat-free, pretzels work just like the cranberry juice, promoting insulin release.

During the flight, be sure to remain in your seat and avoid the customary “1 Hour – 1 Minute Rule,” where you stand for one minute for each hour of travel. Though this is a healthy way to boost your metabolism on a typical day, it works against you when you are trying to gain weight.

When landing, grab some Chinese food from an airport vendor. Make sure to order noodles since they have most likely soaked up over 200 calories of vegetable oil packed with free radicals and additional fats. Even if the noodles are whole wheat, they work the same as white bread. Both are chalked full of sugar. And don’t skimp on the veggies and chicken with your noodles. They bring with them more oil, as well as MSG. And if the chicken has hormones, it will promote more fat-gaining estrogens inside your body. Add in soy sauce to further boost your blood sugar, leading to more fat.

When you need to grab the next flight, take the moving walkway and escalator rather than walking or stair climbing. And when you board the flight, do something unconventional: order a diabetic meal. These meals have a low glycemic index and veggie alternatives, both leading to more fat. If it tastes terrible (and most likely it will), ask for a Coke, Pepsi, or other sugary drink to wash it down. These drinks are loaded with artificial sweeteners, helping your insulin levels climb even higher while also boosting your cravings.

When you arrive at your destination and leave the airport, grab a frozen yogurt at TCBY or something similar. Even the fat-free kind will work since they are all packed with sugar. Load it up with peanuts, too. They are full of aflatoxin, increasing the fat cells. And avoid water as much as possible to maintain a dehydrated state, which leads to poor digestion.

When you arrive at your hotel, take the money you saved from buying and eating healthy food and indulge in a chicken salad at the hotel restaurant or room service. With over 1400 calories, you pack on the pounds further. Eat all the dressing and cheese. If the chicken is fried, all the better!

If gaining weight has been a constant struggle for you, it might be that there are nutritional gaps your diet might not be addressing. NutraV supplements are jam-packed with the right vitamins and minerals that might be missing from your meals. Shop NutraV supplements here.

source https://www.nutrav.com/blogs/news/how-to-gain-weight-while-you-fly

Vitamin B5

Pantothenic Acid or vitamin B5 is an important vitamin known to help in providing our bodies with energy we need from the food we consume. The main function of B5 is to break down fats [1]. Although deficiency is rare, in cases of severe deficiency, extreme tiredness (anemia), irritability, restlessness, stomach pain, heartburn, diarrhea, nausea, loss of appetite, and burning and numbing of hands and feet, were observed [1]. In general, studies are being conducted on vitamin B5 to observe changes in cholesterol and in reducing triglyceride levels [1]. For example, a  study has shown that those who followed a lifestyle change along with 600 mg/day for 8 weeks then 900 mg/day for 8 weeks had significantly lower levels total cholesterol and LDL (“bad cholesterol) which is more than the effects observed with only the therapeutic lifestyle change [4]. So far, the results of these studies are promising but more research is needed to fully understand its potential alone.

 

Recommended Intakes

Based on the recommended intakes set by the Food and Nutrition Board (FNB) and presented by the National Institutes of Health (NIH), this table shows the Adequate Intakes for pantothenic acid (vitamin B5). Adequate Intake (AI) is the intake that is needed to ensure nutritional adequacy [4].

For adults, 5 mg per day is the daily average intake [3].

Sources of Vitamin B5

Food →B5 can be found in numerous food source, some of them include:

• Fish
• Meats 
• Shellfish
• Chicken
• Vegetables
• Yeast
• Eggs
• Milk
• Whole grains

Supplements 

As a supplement, B5 can be available as D-pantothenic acid, dexpanthenol or calcium 

pantothenate. It is over used with other B vitamins [5]. 

Specifically, studies with dexpanthenol have shown to be beneficial against sinus infections as evidence that nose sprays containing dexpanthenol may be beneficial to those with chronic sinus after their surgery. Additionally, vitamin B5 in dexpanthenol is often in eye drops and gels that reduce pain and inflammation and treat dry eyes [5]. 

B5 Deficiency and Safety

As mentioned above, deficiency is rare and in cases of supplements are usually given. Typically, deficiency occurs in cases of severe, life threatening cases of malnutrition [5]. 

Be sure to consult your health professional before taking any unknown supplements but with what we know about B5 so far, there have been no cases of harm from consumption. There have been no known cases of overdose and it is safe overall [2]. 

Takeaway

With its importance in food digestion and energy, vitamin B5 is crucial for normal body function. We know that it works with the other B vitamins and most foods are able to provide for this vitamin. More research is needed on its primary uses but research so far has been promising.

 

References 

1. Office of Dietary Supplements - Pantothenic Acid [Internet]. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services; [cited 2020Dec31]. Available from: https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/ 
2. Pantothenate Uses, Side Effects & Warnings [Internet]. Drugs.com. [cited 2020Dec31]. Available from: https://www.drugs.com/mtm/pantothenate.html
3. Pantothenic Acid [Internet]. Linus Pauling Institute. 2020 [cited 2020Dec31]. Available from: https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid
4. Rumberger JA, Napolitano J, Azumano I, Kamiya T, Evans M. Pantethine, a derivative of vitamin B5 used as a nutritional supplement, favorably alters low-density lipoprotein cholesterol metabolism in low– to moderate–cardiovascular risk North American subjects: a triple-blinded placebo and diet-controlled investigation. Nutrition Research. 2011Aug31;31(8):608–15.
5. Vitamin B5 (Pantothenic acid) [Internet]. [cited 2020Dec31]. Available from: https://restorativemedicine.org/library/monographs/vitamin-b5-pantothenic-acid/

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What are Peptides and How Do They Improve Performance?

If you follow exercise blogs or talk about nutrition with gym buddies, you most likely have heard about peptides. There is a wide array of them; some, like collagen, are staples of a nutritious diet, while others are useful for biohacking, an attempt to manipulate your mind and body for better performance. Many types of peptides have recently been discovered and otherwise would be unfamiliar unless you were deep into fitness nutrition. Some of these peptides may bring up more questions than answers.

Peptides can have an extensive effect on your physical efficiency. Peptides are great for constructing muscles and melting fat – so much so that some are considered performance-enhancing drugs. They also help with improved recovery from muscle and joint issues.

This short article will cover all you need to know about peptides, from the well-known ones to the lesser-known ones that can be risky.  

WHAT IS A PEPTIDE?

Peptides are like mini-proteins, both of which are made of amino acids. In general, anything under 50 amino acids is a peptide, and anything over 50 is a protein.

Supplement producers often reduce the amino acids in proteins to under 50 to create peptides so our bodies can use the acids more effectively. Collagen is an example of this. Collagen proteins are tough to absorb on their own, but collagen peptides are easier.

Your body naturally comes with its own peptides. They often function like hormones, moving information between tissues via the blood. Some of the more experimental versions of peptides, like those used for performance enhancement, resemble the body's natural peptides. They help increase testosterone and human growth hormone for improved muscle and cartilage performance, as well as fat loss.

Below are a couple of peptide options for performance enhancement. They're organized from the more typical and well known, to the more experimental and lesser-known.  

COLLAGEN PEPTIDES FOR AGING AND BEAUTY

Collagen is a healthy protein in your skin, hair, nails, bones, and tissue, and your body continues to produce it throughout your life. As you age, your body slows down in producing collagen, causing your skin and joints to age.

The 3 amino acids required to make collagen-- glycine, hydroxyproline, and proline—aren't very plentiful in meat like poultry or beef, this is where a collagen supplement comes in.

Your body can use collagen supplements to increase its quantity in your body, bringing a more youthful look to your skin and keeping your body flexible as you get older. But your body has trouble digesting it. To improve digestion, collagen is hydrolyzed into collagen peptides.  For improved results, choose grass-fed collagen peptides from cattle without antibiotics or hormones.

CREATINE PEPTIDES FOR ADDED MUSCLE AND STRENGTH

Creatine has been a bodybuilding staple for years. It is believed to boost strength and muscle growth.

In the process of extreme sprints or lifts, you may notice after 8-10 seconds a drop in energy and increased difficulty in completing your motion. This is your anaerobic threshold -   the point where your body muscle taps out on ATP energy.

Taking creatine boosts the volume of ATP your muscles house during rest, giving you more time to complete extreme moves and therefore improve your HIIT workout.

Creatine also helps with protein synthesis for an added 15% more muscle, and it works as a nootropic to boost memory and alleviate muscle fatigue.  

Taking creatine requires loading up heavily on it early on and then tapering it down to a standard dose. This loading phase can lead to headaches, stomach discomfort, nausea, dehydration, and other issues. Though these issues are uncomfortable, they aren't dangerous. To make it easier, creatine peptides can reduce loading stage to just a few days.

BPC-157 FOR RAPID RECOVERY FROM INJURIES

Note: BPC-157 is a performance-enhancing drug, which can disqualify you from competitions.

BPCs (Body Protecting Compounds) are still new to the scene and still need to be studied more on humans. Results on mice and on people who have taken it are impressive – particularly in the area of healing soft tissues.

• BPC-157 speeds up healing on Achilles tendon ruptures and torn MCLs in rats. It works so well in reattaching Achilles' tendons that it may be studied further for use in human surgery.
• BPC-157 speeds up healing in leaky guts and reverses IBS damage in rats.  

There were no noticeable adverse effects shown in these studies with rats, but they have yet to be done on humans. People who have reported using it say it works tremendously well, but the real results are still pending.   

You can either take BPC-157 by mouth or inject it in muscles and joints, but it is advised to have it done professionally. And since it is still new and results are yet to come, you will need to be aware of the risks.

FOLLISTATIN FOR MUSCLE GAIN AND FAT LOSS

Belgian Blue livestock are hyper-muscular bulls due to a hereditary anomaly that reduces myostatin, a substance protecting against muscle mass development. With extraordinarily reduced myostatin degrees, these livestock place on muscular tissue easily.

Follistatin is a peptide that imitates what Belgian Blues normally have. It reduces myostatin, which brings about remarkable muscle mass development.

The body makes follistatin, yet as a supplement, it's brand new. There is just one research study on individuals taking follistatin for eight weeks in combination with resistance training, and there are some animal studies. There's also an intriguing study of a child born with the same hereditary anomaly as the Belgian Blue livestock, with similar muscle results.

It appears that follistatin might significantly help with your gym results, too. The human research study provided individuals with either 10 grams or 30 grams of follistatin by mouth each day, resulting in increased muscle development. If taking follistatin by mouth, 10 grams appears to be an ideal dosage.

Lots of people inject follistatin, with many intaking between 100-300 micrograms in the muscle areas that are being targeted while also reducing surrounding fat.

Follistatin is still in the early phases of study, and plenty of risks could result. 

For more wellness tips visit our blog.

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Krill Oil vs Fish Oil

You have most likely heard that fish is an ideal source of omega-3s. These fatty acids are beneficial to our whole body, from the brain to the heart. Taking an omega-3 supplement ensures you get the right amount you need regardless of your diet.  

What's the very best omega-3 supplement? In this article, we'll discuss fish oil and krill oil as sources of omega-3.

WHAT ARE OMEGA-3s?

Omega-3 fatty acids are crucial parts of your cells. They're found in everything from your blood to your bones, skin, and even your hair. 

There are three types of omega-3s:

• Alpha-linolenic acid (ALA)
• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)

 Your body isn't proficient at generating omega-3s. They're called essential fatty acids because you need to get them from food or supplements. 

WHAT DO OMEGA-3 FATTY ACIDS DO?

Omega-3s are important to the structures of cell membranes and play an essential role in your brain and nervous system. They also support your brain health, heart function, insulin sensitivity, muscular tissue development, and sleep quality. 

In 2013, scientists spotted a link between a longer life and consuming around two servings of fish per week. In the research study, people with greater amounts of Omega-3s had a 27% decline in overall mortality risk.

What's going on here? Omega-3 fats might sustain heart health and decrease swelling in the body. You can find omega-3s in foods like fatty fish, grass-fed beef, algae oils, sardines, brussels sprouts, and walnuts.

WHY IS FISH OIL BETTER THAN OTHER SOURCES?

The omega-3s from krill and fish oil supplements are much better for you than the vegetable-based omega-3s found in sources such as flax oil. Vegetable-based sources have oxidized omega-6 fats, which can contribute to swelling.

Likewise, most of the omega-3 fatty acids in veggie sources are found in the form of a single type of fat called alpha-linolenic acid (ALA). ALA can be transformed into other essential fats EPA and DHA, however here's the catch: Humans can transform only around 1-4% of ALA, leading to the conclusion that your body will not get enough fatty acids it needs.

Fortunately, krill and fish oil are both excellent sources of both EPA and DHA. 

KRILL OIL VS. FISH OIL: WHAT YOU MUST UNDERSTAND

Krill oil supplements deliver all the omega-3s (ALA, EPA and DHA) and are less complicated for your body to use because they're packaged as phospholipids. Every cell membrane layer in the body is constructed from phospholipids. Your body can put its phospholipid foundation to work, repairing cell damage as well as constructing brand-new cells.

Krill oil supplements also have a powerful antioxidant called astaxanthin to sustain your eyes and brain. Antioxidants additionally safeguard fats from oxidizing and generating those unsafe free radicals that lead to aging.

The bottom line: The omega-3s in fish and krill oil are good sources of fatty acids we need. Krill oil is simpler for your body to use while adding an effective antioxidant called astaxanthin. 

For more wellness tips visit our blog.

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Vitamin C

Dietary source of Vitamin C

Vitamin C is abundant in fresh fruits and vegetables. Most commonly known fruits are fruits with sour flavor such as orange, and kiwifruit. Vegetables like red pepper, green pepper, and broccoli also contain a large amount of Vitamin C. Vitamin C, however, is very prone to heat. If cooked over 80℃, half of Vitamin C was degraded in less than 20 minutes in red fruits (e.g. strawberry). [1] Although Vitamin C is easily attainable, vitamin C deficiency is the fourth leading nutrition deficiency in the United States according to CDC. [2]

 

Vitamin C Function

Vitamin C is a cofactor that is essential to enzymes that give collagen its structure and elasticity. Without Vitamin C, tissues lose their structural integrity and elastic tissue (e.g. gum) deteriorates. [3] Vitamin C also takes parts in creating enzymes that are important in regulating carnitine, catecholamine hormones, and amidated peptide hormones which are essential for proper body function. [4] There are evidences suggesting vitamin C provides neuroprotection for the central nervous system including the brain. Neurons have 10 times higher oxidative metabolism compared to nearby cells and Vitamin C, an antioxidant, protects neurons from getting damaged [5]. 

 

Vitamin C deficiency

 

Scurvy

           The most well-known vitamin deficiency disease is scurvy also called sailors’ disease. It was a really common disease for sailors in the past who lacked vitamin C from fresh fruits and vegetables during long voyages. Scurvy is most characterized by swollen, bleeding gum, easy bruising, severe joint pain, leading to death from infection, and bleeding. When new collagen cannot be formed due to lack of Vitamin C, the most affected parts of our body are blood vessels. Capillaries that are just a thin layer of cells can rupture easily under blood pressure if collagen cannot hold it together. Collagen intense tissues such as gum and joint can no longer absorb shock and starts to degrade. [3]

 

Tiredness & Stress-related diseases

           The common symptoms of lack of Vitamin C are tiredness and bad mood. Vitamin C is essential in producing catecholamine hormones including dopamine and norepinephrine. The cause of depression is best characterized by dysregulation of dopamine and norepinephrine and most anti-depressant medications targets these two systems [6],[7]. Regarding tiredness, researches show that oxidative stress is related to chronic fatigue. Vitamin C is one of the main sources of antioxidants in our body and its deficiency leads to higher oxidative stress.

  

Efficacies

1. Cancer prevention
   • Reduce production of or provide protection against carcinogens (nitrosamines, benzanthrone) [8],[9]
   • The most common cause of cancer is DNA mutation. Radicals are constantly produced in our body inevitably. These radicals can damage DNA, leading to carcinogenesis. Antioxidants like Vitamin C can protect cells from getting attacked by oxidative agents or carcinogens. [10]
   • The current studies show very contradicting results on Vitamin C’s cancer prevention capability. Some studies report vastly improved statistics while some shows no difference between high dose and low dose. However, it might be due to subjects’ vitamin C level in plasma was already high before the experiment according to NIH.
2. Cancer treatment
   • Improved quality of life for cancer patients going through cancer therapies. Vitamin C i.v. treatment showed a significant decrease in complaints from cancer and chemo/radiotherapy. According to a clinical trial with 125 breast cancer patients, the intensity score of nausea, fatigue, loss of appetite, depression, and sleep disorder, dizziness was reduced to nearly half compared to the group without Vitamin C treatment [11]. This shows Vitamin C’s potential to improve the quality of life of cancer patients.
   • Direct reduction of a tumor mass. Although it is pre-clinical data, a high dose of Vitamin C can reduce tumor volume significantly in rat models. In the experiment, Vitamin C treatment reduced tumor volume by about 50% in various types of cancer cells. [12] There several reports of Vitamin C’s efficacies in cancer treatments [13] but more clinical research is needed to be proved. 
3. Common cold

• Therapeutic use of Vitamin C after cold symptom arises is shown to be ineffective for the general population if taken after the symptoms show.
• For people involved in extreme physical activities or cold stress like athletes, Vitamin C supplements seem to have some beneficial effect but more study is needed to generalize it
• Regular Vitamin C supplementation over 200mg/day reduced common cold duration in adults by 8% and children by 14%. [14]

4. Antidepressant property

• Some clinical studies show improvement in stress and depression scores compared to placebo [15]. More clinical studies with tight control are needed to confirm 

 

Min & Maximum dose 

Min: Vitamin C is essential to human metabolism. The minimum recommended amount varies among different ages and gender from 40 to 100mg per day for males and 40 to 75mg for females. An adult male is recommended to take 100mg and an adult female to take 75mg per day. Smokers should take 35mg more per day to meet the dietary requirement according to NIH. 

Max: There are no major side effects due to the overconsumption of Vitamin C. However, some people might experience diarrhea, nausea, and abdominal pain which are transient if the consumption level returns to normal. [3] Oral consumption does not increase blood Vitamin C levels that can be used in the body above 1000mg. Higher Vitamin C consumption that 1000mg will mostly not absorbed and even it does, it will be excreted through urine. [16]

 

 

1. Verbeyst, L., Bogaerts, R., Van der Plancken, I. et al.Modelling of Vitamin C Degradation during Thermal and High-Pressure Treatments of Red Fruit. Food Bioprocess Technol6, 1015–1023 (2013).

 

2.US Centers for Disease Control and Prevention. Second National Report on Biochemical Indicators of Diet and Nutrition in the US Population 2012; National Center for Environmental Health: Atlanta, GA, USA, 2012.

 

3. Jacob, R. A., & Sotoudeh, G. (2002). Vitamin C function and status in chronic disease. Nutrition in clinical care : an official publication of Tufts University, 5(2), 66–74.

 

4. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211

 

5. May J. M. (2012). Vitamin C transport and its role in the central nervous system. Sub-cellular biochemistry, 56, 85–103. https://doi.org/10.1007/978-94-007-2199-9_6

 

6. Dailly, E., Chenu, F., Renard, C. E., & Bourin, M. (2004). Dopamine, depression and antidepressants. Fundamental & clinical pharmacology, 18(6), 601–607. https://doi.org/10.1111/j.1472-8206.2004.00287.x

 

7. Moret, C., & Briley, M. (2011). The importance of norepinephrine in depression. Neuropsychiatric disease and treatment, 7(Suppl 1), 9–13. https://doi.org/10.2147/NDT.S19619

 

8. Hecht S. S. (1997). Approaches to cancer prevention based on an understanding of N-nitrosamine carcinogenesis. Proceedings of the Society for Experimental Biology and Medicine. Society for Experimental Biology and Medicine (New York, N.Y.), 216(2), 181–191. https://doi.org/10.3181/00379727-216-44168

 

9. Dwivedi, N., Kumar, S., Ansari, K. M., Khanna, S. K., & Das, M. (2013). Skin tumorigenic potential of benzanthrone: prevention by ascorbic acid. Food and chemical toxicology: an international journal published for the British Industrial Biological Research Association, 59, 687–695. https://doi.org/10.1016/j.fct.2013.07.014

 

10. Lutsenko, E. A., Cárcamo, J. M., & Golde, D. W. (2002). Vitamin C prevents DNA mutation induced by oxidative stress. The Journal of biological chemistry, 277(19), 16895–16899. https://doi.org/10.1074/jbc.M201151200

 

11. Vollbracht, C., Schneider, B., Leendert, V., Weiss, G., Auerbach, L., & Beuth, J. (2011). Intravenous vitamin C administration improves quality of life in breast cancer patients during chemo-/radiotherapy and aftercare: results of a retrospective, multicentre, epidemiological cohort study in Germany. In vivo (Athens, Greece), 25(6), 983–990.

 

12. Chen, Q., Espey, M. G., Sun, A. Y., Pooput, C., Kirk, K. L., Krishna, M. C., Khosh, D. B., Drisko, J., & Levine, M. (2008). Pharmacologic doses of ascorbate act as a prooxidant and decrease growth of aggressive tumor xenografts in mice. Proceedings of the National Academy of Sciences of the United States of America, 105(32), 11105–11109. https://doi.org/10.1073/pnas.0804226105

 

13. Nauman, G., Gray, J. C., Parkinson, R., Levine, M., & Paller, C. J. (2018). Systematic Review of Intravenous Ascorbate in Cancer Clinical Trials. Antioxidants (Basel, Switzerland), 7(7), 89. https://doi.org/10.3390/antiox7070089

 

14. Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. The Cochrane database of systematic reviews, (1), CD000980. https://doi.org/10.1002/14651858.CD000980.pub4

 

15. Moritz, B., Schmitz, A. E., Rodrigues, A., Dafre, A. L., & Cunha, M. P. (2020). The role of vitamin C in stress-related disorders. The Journal of nutritional biochemistry, 85, 108459. https://doi.org/10.1016/j.jnutbio.2020.108459

 

16. Levine, M., Conry-Cantilena, C., Wang, Y., Welch, R. W., Washko, P. W., Dhariwal, K. R., Park, J. B., Lazarev, A., Graumlich, J. F., King, J., & Cantilena, L. R. (1996). Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance. Proceedings of the National Academy of Sciences of the United States of America, 93(8), 3704–3709. https://doi.org/10.1073/pnas.93.8.3704

source https://www.nutrav.com/blogs/news/vitamin-c

Best Ways to Eat Your Vegetables

When you start your journey toward healthier eating, you will learn pretty quickly that there are many misconceptions regarding the best ways to do it. In general, we are told to add more fruit and vegetables to our diets. But as we head into a new year, new understandings about nourishment and the latest scientific research point to the importance of how we prepare food and the healthiest way to do it.

Why Do We Prepare Food and Is It Required?

Humans are the only living beings on Earth that cook food. Early humans have been making use of fire for food as far back as 1,000,000 years ago. Researchers believe this is the reason our brains developed to be so powerful. Cooked food has contributed to the critical thinking skills necessary for our lives today.

How did cooking boost our brain development?

1.     Cooking eliminates several dangerous microorganisms found on raw foods and increases the calorie content in foods through two methods:

• Denaturing proteins to enable less complicated digestion in the tummy.
• Stronger breakdowns of foods, enabling our digestive system to better uptake necessary nutrients.

2.     In some studies, researchers have even looked at whether cooking food improved everyday social life, such as domestic duties, establishing familial bonds, and improving social interaction in general. 

Eventually, this enhanced food preparation strategy gave rise to more sanitized dishes and reduced bouts of gastrointestinal disorder. People had the capacity to consume more and become sick much less.

3.     Other facets of life have evolved along with our improved diets, like technology and medicine.  
4.     Less individuals get food poisoning thanks to cooking, and our understanding of germs has altered how we grow and even wash our fruits and vegetables.

It's important here to note that although food preparation may help break down tougher foods like broccoli or carrots, high heat can also deplete nutrients. Certain veggies eaten raw provide better access to numerous vitamins, such as water-soluble Vitamin C and certain B Vitamins. They also act as beneficial prebiotics.

So, Which is Better? 

It depends. Cooking foods like legumes and grains makes them easier to consume, but cooking them also breaks down "anti-nutrients" – compounds that stop you from having the ability to access valuable nutrients. On the one side, cooking boosts Vitamin A in foods like tomatoes and carrots, while on the other side, many veggies are best eaten raw.

And then there is the issue of each person's body. The best answers for the right nutrients depend on each of us as individuals. But there are some general rules you can follow.

1.     Reconsider Boiling

 

Boiling veggies can often cause water-soluble vitamins to seep into the water inside the pot, which lowers their nutritional benefits. The most effective means to optimize your consumption of these nutrients is to include the pot liquid with the veggies while eating, such as in soups or stews.

2.     Sauteing or Promptly Pan-Frying

The very best cooking technique to keep nutrients intact is to throw veggies in a pan and cook them on high for a minimal amount of time. This lowers the degree of nutrient degradation while softening the outside fibers for better digestion.

3.     Keep on Chewing

This is important for both cooked and raw veggies.  Chewing is typically one of the most underutilized methods people use to improve food digestion. It could feel like a chore (particularly with crunchy, raw veggies like carrots). Still, the act of eating prompts your salivary glands to produce a number of enzymes - like amylase - to start digesting your food even before you swallow while minimizing their size for easier digestion. And chewing produces satiety signals that tell your body you need to eat less, making it a great weight loss device!

Your diet plan needs to combine both raw and cooked veggies. Limiting to one leads to a lack of nutrients. Here is a short list to aid you when preparing your next dish:

Foods that are Healthier Raw:

• Broccoli
• Cabbage
• Cucumber
• Onions
• Garlic
• Peppers

Foods that are Healthier Prepared:

• Asparagus
• Mushrooms
• Spinach
• Tomatoes
• Carrots
• Potatoes
• Legumes

Helpful tip: Before your next trip to the supermarket, don't fret about your preparation approaches just yet. Stay focused on increasing the veggies in your diet. There are lots of ways you can improve your minerals and vitamin intake with a well-balanced and colorful diet.

Eating Healthy & Supplementation

Sometimes eating healthy is not enough. There can be some nutritional gaps from your usual diet. To make sure you get enough right nutrients you need for your body is to take supplements. NutraV has the right supplements for you made with only clean ingredients to make sure you don’t get any negative side effects. Shop NutraV supplements here.

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