Category: Articles

Turmeric is an Indian perennial herb, of the ginger family, Zingiberaceae. Of the 3 bioactive compounds found in Turmeric, curcumin is the most potent and active compound. Curcumin’s main role is to act as an anti-inflammatory by suppressing various molecules known to play major roles in inflammation. In addition to Turmeric’s main use as a natural anti-inflammatory compound, Turmeric also increases the antioxidant capacity of the body, helps to control cholesterol levels and maintain optimal heart health, enhances cognitive health, and boosts thyroid function. Turmeric toxicity is very rare. 

Turmeric is an Indian perennial herb, of the ginger family, Zingiberaceae. It is native to the Indian subcontinent and Southeast Asia.  The distinct bright yellow powder obtained from the rhizome of the plant, was first used as fabric dye, before being used as a popular spice and source of colouring and flavouring in cooking. More recently, and similar to the practice of traditional Indian medicine, Turmeric is now used for its vast medicinal properties. 

Curcumin is one of the three curcuminoids present in Turmeric, along with demethoxycurcumin, and bisdemethoxycurcmin. Of the 3 bioactive compounds found in Turmeric, curcumin is the most potent and active compound – providing the greatest beneficial properties, while also giving Turmeric its vibrant, bright yellow colour. Curcumin gives Turmeric its anti inflammatory, antioxidant, antiviral, and antifungal properties. Although Turmeric has many medicinal purposes, its main use is as an anti-inflammatory. Medicinally, Turmeric has been used to reduce inflammation, by applying it topically to the skin, ingesting it orally, or by inhalation. Turmeric’s main mechanism of action works by inhibiting the role of inflammatory cytokines and enzymes, including cyclooxygenase-2 (COX-2), a molecule that plays a role in inflammation.

Research has concluded that Turmeric has anti-inflammatory properties, enhances one’s immune system response, and provides long-term improvements in both pain and inflammation. Turmeric acts an effective and safe anti-inflammatory medication, particularly when treating autoimmune diseases. 

In addition to Turmeric’s main use as natural anti-inflammatory compound, Turmeric also:

1. Greatly increases the antioxidant capacity of the body – Curcumin has the power to neutralize free radicals, while stimulating antioxidant promoting enzymes within the body.
2. Helps to control cholesterol levels and maintain optimal heart health – Curcumin improves the function of the endothelium – the tissue that forms a lining, protecting various organs – particularly the heart, and blood & lymphatic vessels.
3. Enhances cognitive health (specifically relating to aging and dementia) – Curcumin dramatically increases levels of BDNF, a hormone in the brain that promotes the growth and development of new neutrons, helping the body to fight numerous degenerative processes in the brain.
4. Boosts thyroid function – Turmeric is a rich source of various vitamins and minerals (iron, copper, fibre, potassium, Vitamin B6) which enables and helps  to maintain adequate thyroid function.  

Turmeric toxicity is very rare. The approximate UL for Turmeric is 3,000 milligrams (mg), daily. Typically, excess Turmeric consumption does not cause significant side effects, although some individuals experience diarrhea, stomach pain, dizziness, or nausea. Typical doses of Turmeric range from 500-1500 mg/ day.  In order for Turmeric’s desired beneficial effects to be noticed, 500 mg should be consumed per day. Curcumin is fat soluble – for optimal absorption, take Turmeric powder or supplements with a fatty meal. In addition, Curcumin is best absorbed with black pepper. I like adding Turmeric to my smoothies, oatmeal, and stir- fry veg!

Happy Wednesday!

Anna x

 

References:

Aggarwal, B., Yuan, W., Li, S. and Gupta, S. (2013). Turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric. Molecular Nutrition & Food Research, 57(9), pp.1529-1542.

Grzanna, R., Lindmark, L. and Frondoza, C. (2005). Ginger—An Herbal Medicinal Product with Broad Anti-Inflammatory Actions. Journal of Medicinal Food, 8(2), pp.125-132.

Kocaadam, B. and Şanlier, N. (2015). Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical Reviews in Food Science and Nutrition, 57(13), pp.2889-2895.

Ricciotti, E. and FitzGerald, G. (2011). Prostaglandins and Inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology, 31(5), pp.986-1000.

 

 

 

 

Eat your vitamins and be a nice human. That is all. 

Vitamins are organic compounds that are essential for normal physiological functions. Vitamins cannot be synthesized by humans in amounts large enough to meet daily physiological needs, therefore they must be ingested through ones diet. Vitamins are a natural component of food – inadequate vitamin consumption can lead to specific deficiency syndromes based on the lacking vitamin. Vitamins do not provide the body with energy, but they  are necessary for the facilitation of energy provided by macronutrients (carbohydrates, protein, & fat).

14 vitamins exist – 4 are fat-soluble (A, D, E, & K) and 10 are water-soluble. Fat- soluble vitamins are dissolvable in fats. Excess amounts of ingested fat-soluble vitamins are able to be stored within the body, in the liver and adipose tissue. In contrast, water-soluble vitamins are able to dissolve in water and are quickly absorbed into one’s tissues for immediate use. Water-soluble vitamins cannot be stored within the body after being transported to the body’s tissues, and therefore, must be consumed regularly through one’s diet to prevent deficiencies.  Excess amounts of ingested water-soluble vitamins are excreted in ones urine.

Below is a chart of the 14 different vitamins, what physiological function they play within the body and their importance for adequate consumption, what food sources they can be found in, and the deficiency symptoms, syndrome or condition associated with inadequate intake of the given vitamin.

Vitamin	Physiological role within the body	Food sources	Deficiency symptoms, syndrome or condition associated with inadequate intake of the vitamin
A – the first Vitamin discovered!	(1) Helps maintain normal vision, (2) Promotes healthy growth and development, (3) Involved in regulation of gene expression.	Sweet potato, Pumpkin, Carrot, Liver, Turkey	Night blindness – if untreated can lead to irreversible blindness (Xerophthalmia)
D – The Sunshine Vitamin	(1) Necessary for the development and formation of teeth and bones, (2) Acts as a steroid hormone, (3) Maintains calcium & phosphorus homeostasis, (4) Helps to regulate innate and adaptive immune responses.	Not naturally found in many commonly consumed foods – Fatty fish, Egg yolks, Fortified dairy products   Canadians are advised to supplement with Vitamin D in seasons with limited sun exposure (fall & winter) to ensure adequate intake	Rickets, Osteomalacia, Osteoporosis, Increased susceptibility to autoimmunity and infection
E	(1) Improves immune function, (2) An antioxidant that helps to protect cells from damage by free radicals, (3) Helps to keep red blood cells healthy, and fight infection.	Almonds & almond butter, Sunflower seeds, Cooked spinach, Avocado, Wheat germ, Eggs, Eel	Weakened immune system and function, Nerve and muscle damage that can result in: muscle weakness, vision problems, and loss of feeling in the arms and legs
K	(1) Required for the blood clotting cascade – needed to properly clot blood.	Green leafy vegetables – kale, spinach, parsley, romaine lettuce, Turnip, Brussel sprouts, Broccoli, Cauliflower, Cabbage, Fish, Liver, Eggs, Cereals	Deficiency is rare because widespread in food – Hemorrhages & prolonged blood clotting time
C (Ascorbic acid)   Humans are one of the few species that cannot synthesize Vitamin C	(1) Vital for growth and repair of skin, teeth, and bones, (2) An antioxidant that helps to protect cells from damage by free radicals, (3) Enhances iron absorption, (4) Boosts immune function.	Peppers, Broccoli, Cabbage, Oranges, Guava, Papaya, Kiwi	Scurvy – fatigue, impaired wound healing, hemorrhage in skin and gums, edema
Thiamin (B1)	(1) Facilitates energy released from foods – enables the body to convert ingested CHO and protein to make energy, (2) Crucial for maintaining nervous system function.	Oatmeal, Cereal, Pork, Sunflower seeds, Soy	Beriberi – Wet Beriberi affects heart and circulatory system   Dry Beriberi damages nerves and can lead to muscle paralysis
Riboflavin (B2)	(1) Enables your body to effectively use other B vitamins (conversions to co-enzyme forms), (2) Assists with energy production throughout the body.	Milk and milk products, Liver Milling of wheat results in significant losses of B2, thus in Canada flour is fortified with B2	Lesion symptoms: redness, red tongue, magenta tongue, dermatitis   A vitamin B2 deficiency has potential to affect ones B6 levels
Niacin (B3)   Can be synthesized within the body from tryptophan (an amino acid)	(1) Central in macronutrient metabolism, (2) Enables enzymes to effectively work within the body, (3) Promotes healthy skin and nerves.	Whole and enriched gains, Peanut butter, Mushrooms, Fish, Poultry	Pellagra – associated with dementia, dermatitis, diarrhea, and in extreme cases – death
Pantothenic Acid (B5)	(1) Aids in the development and metabolism of various hormones.	Widespread in food: Liver & various types of meat, Milk, Whole grains, Legumes	Deficiency is rare because widespread in food   Burning feed syndrome – pain in toes and soles of feet
Pyridoxine (B6)	(1) Linked to nervous system and hormone function, (2) Affects glycogen breakdown, (3) Aids in red blood cell formation and function, and hemoglobin development, (4) Enhances immune function.	Bananas, Potatoes, Fortified cereals, Various types of meat, Grains, Legumes	Deficiency affects nervous system – irritability, confusions, depression, sleeplessness
Biotin	(1) Enables the release of energy to fuel bodily functions from CHOs, fats, and proteins from food.	Sweet potatoes, Yogurt, Peanuts & Peanut Butter, Almonds, Eggs, Liver, Soy protein, Whole-grains, Cereal, Legumes	Neurological problems – depression, lethargy, hallucinations, rashes, thinning of the hair
Folate   Folate = form in foods & body   Folic Acid = fortified foods and supplements	(1) Aids in the production and maintenance of DNA and cells, (2) Helps to create red blood cells – preventing anemia.	Dark green leafy vegetables, Corn, Beans, Lentils, Fortified products	Deficiency usually due to diet and associated with weakness and depression   Neural tube defects – women of child bearing age are suggested to supplement with folic acid to lower the risk of giving birth to a child with birth defects
Cobalamin (B12)   The only vitamin that can exclusively be found in animal products and fortified foods	(1) Maintenance of the nervous system, (2) Enables the development of red blood cells, (3) Needed to form DNA.	Eggs, Milk & milk products, Cheese, Various types of meat, Fish, Shellfish   It is strongly suggested that those who follow a plant based diet supplement with Vitamin B12	Neurological problems, pernicious anemia
Choline	(1) Essential part of cell membranes (phospholipids), (2) Necessary for lipid and lipoprotein transport.	All natural fats – Egg yolks, Peanuts, Soy beans	Fatty liver and liver damage

 

EAT YOUR VITAMINS!!! Have a great weekend!

Anna x

 

Ps. Click the link if you want a printable chart of the vitamin table. I have one hanging beside my bed for quick reference. printable vitamin table

 

References:

[1] Dietitians.ca. (2019). Functions and Food Sources of Some Common Vitamins. [online] Available at: https://www.dietitians.ca/Downloads/Factsheets/Functions-Sources-Common-Vitamins.aspx [Accessed 1 Aug. 2019].

Your gut bacterium is extremely crucial for many aspects of health. It is important to have optimal gut health as it allows for effective absorption and digestion of food, adequate immune status, stable intestinal microbiota and an optimal state of well-being. A disrupted microbiota can lead to numerous chronic diseases. The best way to maintain a healthy microbiota is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans and whole grains.

6 ways to boost your gut health:

1. Change your diet
2. Eat prebiotics
3. Eat probiotics
4. Lower your stress levels
5. Stay hydrated
6. Eat s-l-o-w-l-y

One’s gut is incredibly complex and has been closely linked to whole-body health. Gut health is strongly correlated with the immune system and function, heart and brain health, mental health, mood, sleep, and optimal digestion. More recently, scientists have acknowledged that a healthy gut may help to prevent certain autoimmune diseases, skin conditions, endocrine disorders, and types of cancer. For all of these reasons, optimal gut health is so important!

The gut is often referred to as our “second brain”. It is able to regulate itself without brain interaction. About 70% of our immune system is located within the gut – thus, optimal gut health is of particular importance for those with autoimmune diseases or weakened immune systems. There are as many as 40 trillion bacteria found in one’s body, most of these bacteria are located in the intestines. Together, this bacterium makes up one’s gut microbiome – the diverse community of microorganisms that live in the digestive tract of individuals.

The human body has 100 times more DNA in the gut microbiome than cells in our entire body. Your gut microbiota is composed of about 1.5 to 2.5kg of bacteria. One’s gut microbiota can change as individual’s age, as their diet changes, or as one’s overall health changes. Not only is one’s gut bacteria linked to whole-body health, this bacterium can also aid in the development of vitamins, and metabolizing bile acids and sterols.

One’s gut is composed of both “good” and “bad” bacteria. The good bacterium in your gut competes with the bad bacterium. Bad gut bacteria causes inflammation, viruses, and infections, while good bacterium aids in the development of varying species of beneficial bacteria and secretes a substances that kill bad bacteria. Ones diet greatly affects the amount of both good and bad bacteria in the gut.

Now that you know the importance of optimal gut health…how can you improve it?

6 Ways to improve your gut health

1. Change your diet – eat a diverse range of foods

The foods you eat greatly affect the type of bacteria that reside inside you. A healthy, balanced diet, rich in fibre and whole foods is beneficial for your gut as it aids in the development and maintenance of a healthy gut microbiome. Reducing your intake of high- sugar, high- fat, processed, and deep fried foods as well as artificial sweeteners, can be of tremendous benefit to not only your overall health, but also, your gut health. These foods can not only disrupt the ratio of good to bad bacteria within the gut, but can also kill your good gut bacteria. Incorporating sources of lean protein and plant-based foods into your diet can also be of benefit to your gut health. The vast range of species of bacterium within your gut microbiome require varying nutrients for growth. Thus, it is important to eat a variety of foods to fuel these bacteria, leading to the development of a healthy and diverse microbiota.

2. Eat prebiotics

Both prebiotics and probiotics are known to support the growth of good bacteria in the gut. Prebiotics work to fuel the good bacteria in one’s gut, regulate one’s microbiome, repair any offsets of altered gut flora, and serve as fuel for probiotics. Prebiotics are present in fibre-rich foods such as fruits, vegetables, and whole grains. Prebiotics are important for gut health, as the fibre contained within them can stimulate the growth of healthy gut bacteria, promoting a diverse microbiome. Some examples of prebiotics include: onions, garlic, bananas, legumes, and asparagus. Prebiotics have also been found to reduce the risk of various types of diseases associated with obesity. Certain prebiotics can reduce insulin, and triglyceride and cholesterol levels in those who are overweight.

3. Eat probiotics (fermented foods!!)

Along with prebiotics, your body also needs an adequate dose of probiotics. Probiotics are live microorganisms that are proposed to provide numerous health benefits when ingested, typically by either improving or resorting one’s gut flora. Probiotics work to change the composition of one’s microbiota and to alter and restore the gut microbiota to a healthy state after any sort of alteration. This allows your gut microbiome to remain strong. Some examples of probiotics include fermented foods such as include: Kombucha (the best drink of all time), yogurt, kimchi, kefir, tempeh, and sauerkraut. The action of fermenting foods involves bacteria converting the sugars found in food to organic acids or alcohol. Fermented foods work to enhance the function of your microbiota and reduce the amount of disease causing bacteria present in the gut and intestines. This is extremely beneficial for your gut microbiome, as these foods have live cultures that allow your gut to break down foods and boost your immune system function. Additionally, often fermented foods are rich in lactobacilli, this is a type of bacteria that is beneficial for your health. If you find you don’t like the taste of fermented foods, try taking a probiotic supplement. Lactobacillus is the most common supplement, best taken with food.

4. Lower your stress levels

Chronic elevated levels of stress are very hard on your whole body, particularly your gut. Being in a state of stress while eating is known to slow digestion and may hinder the balance between “good” and “bad” gut bacteria. Some ways to reduce stress include: exercise, meditation, getting outside, socializing, or yoga.

5. Stay hydrated

Drinking adequate amounts of water has beneficial effects on one’s mucosal lining of the intestines, and enables the growth and maintenance of good bacteria within one’s gut. A quick way to estimate the amount of water you should be drinking is to divide your body weight (in lbs) in half, and convert this number to ounces. For example, if you weight 160 lbs, drink 80 ounces of water, equivalent to about 2.3 liters. Staying hydrated is an easy way to help in the development of a healthy gut!!

6. Eat s-l-o-w-l-y

Eating slowly comes with numerous benefits, especially to your gut health. Not only does eating slowly aid in full digestion, it also maximizes nutrient absorption and reduces digestive bloating and discomfort – both of which help to maintain optimal gut health.

A healthy gut is crucial to many aspects of your health. Use these tips to boost your gut health and help you to reach an optimal state of well-being.

Have a good week!

Anna x