In the “at least things haven’t gotten worse” department, the price of food and other essentials stabilized somewhat but remains well above what it was pre-pandemic. Factors maintaining high prices include the continuing effects of the pandemic on the food chain and the impact of the Russia/Ukraine war.

Meanwhile, climate chaos (a phrase that’s much more accurate than the anodyne “climate change” or “global warming”) is already causing havoc, contributing to higher food prices by bringing droughts to some places and floods to others, leading to crop failures and economic hardship.

In many parts of the world, climate chaos will continue to hamper food production, particularly in areas suffering from prolonged drought and relying more and more on groundwater — leading to accelerated aquifer depletion. This threatens to create massive disruptions when wells run dry — something that’s already happening in many places and is likely to intensify dramatically in the years ahead.

I was stunned by a recent opinion piece in the New York Times about Uzbekistan’s disappearing Aral Sea. A photo accompanying the article shows rusted boats stranded in a lifeless desert that used to be a thriving port — now 75 miles from the nearest body of water.

All these developments highlight the critical importance of eating lower on the food chain. Doing so can save massive amounts of land, water, and other natural resources — and can significantly reduce the food system’s contribution to climate chaos.

And, as we frequently discuss on this site, eating more plants, fewer animals, and less processed food can also be a great move for your health.

In short, the mission of the Food Revolution Network is more important than ever.

A Couple of the Many Lives Changed by the Food Revolution

At FRN, we’re privileged to hear, almost every day, from people whose lives have been touched by our message. Some of the stories we hear make us cry! And all of them fill us with determination to carry on and to spread the word.

Here are just a few of the memorable member stories from 2023:

WHOLE Life Club member Diane M. from Saugerties, NY, USA, wrote:

“With WHOLE Life Club, I sought support and information to help me on my journey to a…  whole food, plant-based diet. It has done that and a whole lot more! I have lost over 120 pounds since September 2022. My A1c dropped from 10.4 to 4.5, my triglycerides are now in a normal range, my LDL cholesterol has dropped tremendously, and my HDL cholesterol is in a healthy range and creeping higher. I feel so much better, with more energy, motivation, and a healthier mindset. Thank you to WLC and all its members! I enjoy how positive everyone is, and the nonjudgmental way the leaders include everyone as they teach, no matter what phase students are in on their journey.”

Plant-Based Coaching Certification graduate Terry Baker from Oro Valley, AZ, USA, wrote:

“Food Revolution Network’s Plant-Based Coaching Certification was truly the answer to my prayers, and I am so eternally grateful. I value the PBCC so highly because not only did I learn about the vast intricacies of the human body and exactly what it needs to be truly healthy at any age, but also I gained the knowledge and confidence to successfully share this vital information with others, hoping to end unnecessary suffering and disease. Do not hesitate in taking this course! You have no idea what a beautiful, powerful, and positive impact you could have in this world! Thank you to EVERYBODY in the Food Revolution Network for making this course possible.”

The Future of Plant-Based Eating

More and more people around the world are showing an interest in moving toward a more plant-based diet, and the number of people who make the shift is also increasing.

Veganuary — a fun portmanteau of vegan and January — broke all previous records with more registered participants than ever, from nearly every country in the world. And many of those folks maintained a more plant-based diet after the 31 days of the event.

More and more restaurants, businesses, and other organizations are responding to an increased demand for plant-based options — and sometimes leading it — by cutting down on animal products or eliminating them altogether. NYC Health + Hospitals, which operates 11 public hospitals in New York City, now serves plant-based meals to inpatients by default. Not only are the meals healthier than before, but they’re also changing perceptions of how “hospital food” tastes — with chefs creating dishes inspired by Latin American, Asian, and other cuisines representing the populations served by these institutions.

In a move that might have seemed unbelievable just a few years ago, the US Conference of Mayors (a nonpartisan organization that includes the mayors of all 1,400 US cities with populations of 30,000 or more) ratified a resolution supporting a plant-based approach to fighting the epidemic of chronic disease, mitigating climate chaos, and saving money desperately needed by the municipalities.

The number of restaurants offering plant-based menu options is also increasing. According to research by the Plant Based Foods Association, 95% of restaurants that offer plant-based selections expect sales of those items to remain steady or increase. And four times as many foodservice operators were planning to add plant-based options as the number that were planning to remove them.

A student-led campaign in the UK, Plant-Based Universities, is working to get all university catering facilities to transition 100% of their menus to plant-based. Begun in late 2021, the campaign has given a voice to students who are voting to remove animal products from university food halls specifically to address the climate crisis.

And in the US, Representative Jim McGovern of Massachusetts won our “best acronym” award by introducing the Peas, Legumes, and Nuts Today (PLANT) Act in the House of Representatives on July 28, 2023. If passed, the act would establish an Office of Plant-Based Foods and Innovative Production at the United States Department of Agriculture (USDA), and help fund farmers who produce ingredients specifically for plant-based foods, like legumes and mushrooms. It would also create a research program to further the development of plant-based proteins that could replace meat and offer technical and financial assistance to businesses that move the food industry in a more plant-forward direction.

Plant-Based Diets Continue to be Better for Your Wallet, Health, and the Planet

One of the nice things about advocating for more plant-based eating is that it tends to make people’s lives better right away — starting with their wallets. A study by the Physicians Committee for Responsible Medicine found that adopting a low-fat vegan diet led to a 16% reduction in grocery bills, for an average savings of $500 per person per year.

If you’d like to avail yourself of the economic advantages of a plant-based diet, a good place to start is our article 7 Healthy Recipes for Eating Plant-Based on a Budget.

While the benefits of a whole foods, plant-based diet to your pocketbook can be felt immediately, it might take a few days, weeks, or months to notice health improvements. But scientific research continues to find more and more evidence that such improvements are likely.

A 2023 study published in the American Journal of Lifestyle Medicine followed 59 patients with type 2 diabetes as they were placed on a low-fat, plant-predominant diet for six months, along with receiving standard medical treatment. By the end of the study, 37% of the patients, whose average age was 71, had their diabetes in remission.

A 2023 study published in the journal Nutrients looked at how diet, genes, and lifestyle factors contribute to obesity by analyzing body fat in adults. Researchers discovered that a plant-based diet helped reduce the risk of obesity, even for those with a genetic predisposition to higher body fat.

Another article published in the past year collected data from 55 recent human trials on the effects of a plant-based diet on cardiovascular disease. The authors wrote that the preponderance of evidence showed that incorporating more plant foods into the diet can protect against heart disease and may also help prevent other chronic conditions.

Plant-based eating, especially a diet rich in whole foods, was also found to be predictive of mental health. A 2023 study found that a high-quality plant-based diet may offer protection against depressive symptoms and should be considered as a lifestyle-based treatment for people suffering from the condition.

And in November 2023, the results of a carefully conceived and remarkable randomized controlled trial involving 22 pairs of identical twins were published in JAMA (Journal of the American Medical Association) Network Open. The study authors concluded: “The findings from this trial suggest that a healthy plant-based diet offers a significant protective cardiometabolic advantage compared with a healthy omnivorous diet.”

What About the Earth?

One of the major drivers of the trend toward more plant-based eating is increased awareness of the scope of the chaos wrought by human-made climate change. While switching to electric vehicles and replacing energy-guzzling appliances with more efficient ones are steps in the right direction, the impact of these actions pales in comparison with the effects of adopting a plant-based diet.

Research published in the prestigious journal Nature in 2023 found that, on average, vegans produce 75% fewer food-related greenhouse gas emissions than meat-eaters. And plant-based dietary patterns also reduce harm to land, water, and biodiversity.

Becoming a B Corp

Speaking of impacts on the world around us, we wanted to share some exciting company news about FRN. In 2023, FRN submitted an application for B Corp status with high hopes that the submission will be approved in 2024 (our Owners and Board members are Ocean Robbins and John Robbins, as you might guess).

A B Corp, or benefit corporation, is a type of company that’s recognized for meeting higher standards of social and environmental performance, accountability, and transparency. B Corps are committed to generating positive impacts on society and the environment.

The application process includes an extensive review of the company’s mission and where its impact is and is not aligned with that mission. The review looks at things like donation of money, products, or services to social causes and at-risk communities; decreasing pollution, greenhouse gas emissions, and production of waste; use of renewable energy and resources; support of tree planting and other forms of carbon sequestration; equitable compensation of team members; integration of mission-related responsibilities into employee performance evaluations and job descriptions; and providing employment and advancement opportunities for women, people of color, and other traditionally marginalized groups.

Since we started FRN in 2012, our mission has been front and center. We’re committed to healthy, ethical, sustainable food for all! So becoming a certified B Corp seems to be a natural next step to formalize our values.

Our 2023 Contributions to the Food Revolution

In 2023, thanks to you, our million+ community members, and 25+ FRN staff, we accomplished an amazing amount.

• We published 106 articles on nutrition, health, and sustainability topics and more than 148 new plant-based recipes. Our content reached more than six million unique readers, and our website was accessed over 13 million times.
• Through customer purchases of our digital products, we supported the planting of over 75,000 organic fruit or nut trees that will sequester more than 6,000 tons of carbon dioxide while providing food to low-income communities with Trees for the Future.
• In terms of non-digital products, Food Revolution Network put out its first physical cookbook this year. Real Superfoods: Everyday Ingredients to Elevate Your Health was published by Hay House on October 31, 2023. Over 9,800 people took part in the Real Superfoods Challenge leading up to its publication. And the book was an Amazon bestseller in its first week!
• Ocean delivered a captivating and inspiring TEDx Talk at the prestigious TEDx Alexander Park this year, and the excitement is contagious! His presentation, entitled “Eating Your Way to Happiness,” has already racked up more than a million views.
• Ocean was a featured speaker at Holistic Holiday at Sea, a plant-based cruise to the Caribbean, where he presented two keynotes. More than 150 FRN members and hundreds of other wellness enthusiasts participated in the cruise. To find out more about the cruise and get a $50 onboard credit for the next one, visit the Holistic Holiday at Sea website.
• Across our social media pages, Food Revolution Network had a combined reach of 5.6 million people, over 6.2 million impressions, and over 560,000 followers. Video content was the preferred medium on Facebook, YouTube, and Instagram.
• The 2023 Food Revolution Summit was a special one, debuting as a full docuseries for the very first time. This year’s Summit reached 437,302 participants who viewed over 209,800 hours of empowering and groundbreaking content.
• We debuted FRN’s first foray into the coaching world with our Plant-Based Coaching Certification (PBCC). New and experienced coaches learned unique skills to help them empower their clients to transform their lives through a plant-based lifestyle. In the first cohort, PBCC welcomed 244 students. Graduation timing is flexible, but by the end of 2023, more than half of the inaugural cohort had already graduated. After completing a brief exam administered by the Lifestyle Prescriptions University in partnership with the nonprofit Lifestyle Medicine University Foundation, graduates received 24 CE/CPD credits from the National Board for Health and Wellness Coaching and 24 CE/CPD credits from the CPD Standards Office. Additionally, for RDs/RDNs, all activities offered by the Food Revolution Network’s Plant-Based Coaching Certification were eligible to receive CPEUs by the Commission on Dietetic Registration.
• FRN helped over 10,468 people improve their blood sugar balance and metabolic health with our Tackling Type 2 Masterclass and course with Brenda Davis, RD.
• Over 46,990 people received transformative guidance on implementing a healthy diet with our Food for Health Masterclass, and nearly 2,900 went on to enroll in the Plant-Powered & Thriving course it introduces.
• We shared The Need To GROW — an award-winning, solutions-based environmental documentary — with more than 181,300 audience members.
• We gave an awe-inspiring look into the mushroom kingdom to more than 61,600 people with the film Fantastic Fungi.
• The groundbreaking health film From Food to Freedom debuted to over 81,300 viewers.
• Our Healthy Heart Masterclass reached over 23,500 people, with 1,500 enrollments in the Healthy Heart course with holistic integrative cardiologist Mimi Guarneri, MD.
• FRN relaunched our Brain Breakthroughs Masterclass, taught by husband and wife neurologist team Drs. Dean and Ayesha Sherzai, to over 31,700 people, and shared their Healthy Brain course with over 1,750 people.
• More than 19,850 people participated in our first-ever Eat the Rainbow Challenge with the reopening of WHOLE Life Club registration.
• We helped over 3,300 people take small steps every day for two weeks with our 14-Day Plant-Powered Accelerator. Participants received healthy eating secrets straight to their inboxes to support lasting changes to their diets.
• And within WHOLE Life Club, we provided 53 Action of the Week videos, 12 expert interviews, 312 recipes, and monthly live member events (In the Kitchen Live Calls, Culinary and Coaching Q&As, and Community Connection Calls) with our WLC community, which has grown to more than 10,000 active members.

The Most Popular Food Revolution Network Blog Posts Published in 2023

These were FRN’s most popular new posts of 2023.

• Is Bone Broth Good for You? (88,432 views)
• Plant-Based Lysine: Do You Need Meat To Get Enough Lysine? (87, 715 views)
• The Importance of Fiber in Gut Health and Hormonal Balance (64,881 views)
• Goitrogens: Should You Worry About Their Effect on Your Thyroid? (58,403 views)
• The Zesty Truth About Limes: Exploring Their Health Benefits and Potential Risks (50,054 views)

The Most Popular Food Revolution Network Recipes of 2023

Snacks dominated the top-viewed recipes list this year, along with a couple of tasty and legume-filled curries. Unsurprisingly, our Super Simple Homemade Date Paste made the top ten again but has been dethroned as the most popular recipe.

Our most popular recipes for 2023 were:

• Easy Cheesy Herbed Crackers (18, 474 views)
• The Best Creamy and Crunchy Snack! (14,486 views)
• Thai Almond Chickpea Curry (13,409 views)
• Super Simple Homemade Date Paste (13,403 views)
• Sweet Red Lentil Curry (13,214 views)
• Creamy Vanilla Cinnamon Chia Pudding (13,206 views)
• Cherry Cheesecake Smoothie (12,376 views)
• Super Seedy Granola (9,794 views)
• Oatmeal Banana Bites (9,393 views)
• Sheet Pan Strawberry Rhubarb Crisp (9,139 views)

On a Personal Note

In 2023, my dad, colleague, and dear friend — and FRN cofounder — John Robbins, experienced the progression of a health condition, post-polio syndrome, that has had a significant impact on his life and on our family. He is working with it in a profound way, and we shared about it in this video. We have received nearly a thousand deeply moving responses to this sharing, and they have lifted our family’s spirits. The way my dad is working with this condition is profoundly moving to me — and to many other people, too.

My dad and I are profoundly privileged to work with an amazing team of 25+ at FRN. This is, without a doubt, the most friendly, cooperative, dedicated, accountable, and effective team either of us has ever been a part of. The FRN team works virtually, and as much as digital tools like Zoom and Slack allow us to collaborate and be in each others’ lives, they aren’t a perfect substitute for in-the-flesh human interaction. So I’m delighted to share that in October 2023, we hosted our first in-person team retreat since 2019.

Thank You for All that YOU Do

We work hard at FRN, and sometimes the mission that we’ve staked out, along with the tasks and deadlines that bring that mission to life, can feel daunting. So it’s important for us to constantly remind ourselves that the food revolution movement is a mission much bigger than my dad, much bigger than me, much bigger than any one person, and much bigger than the FRN staff. It’s a movement that is growing and gaining traction, saving lives and bringing healing to our world.

And that movement includes you, about whom I’ve saved the last word.

FRN has a voice and influence because of you. When famous and influential people and brands consider whether to partner with us, one of the things they look at is our “reach.” Because we’re over a million members strong, we can work with the folks who gave the world movies like Fantastic Fungi and The Need to GROW. We can interest a book publisher like Hay House in publishing our cookbooks (with another coming back for final editing next week for publication in 2024).

We can attract an all-star lineup to share their ideas in our annual Food Revolution Summit because they know that a huge audience is there to “eat up” their wisdom — and use it to improve the lives of themselves and their loved ones, their communities, and the entire world.

There’s a video that was published in 2009 on YouTube that went viral and has now amassed over 24 million views. Titled “Sasquatch Music Festival 2009 — Guy Starts Dance Party,” it’s a 3-minute clip showing a lone dancer doing a series of pretty goofy moves. After a while, he’s joined by his first follower and then a second. A little over one minute into the video, it suddenly turns into a dance party — a mass movement. The energy grows and becomes contagious. When I first watched it, I wanted to jump through my laptop screen and join in.

Without you, dear reader, my dad, our staff at FRN, and I would still be the first three dancers, enjoying ourselves but lacking impact at scale. Your willingness to embrace the mission and the frequent calls to action — and to share and amplify the messages and make them your own — is what allows us to make the contributions highlighted above.

So please know how absolutely grateful we are to you for all the ways you generously support our work and provide loving and helpful feedback to help us improve. And for all the ways you assume leadership in your families and communities, day in and day out.

Like: Moving toward a plant-based diet. Choosing organic produce when you can. Buying local, from farm stands and farmers markets. Buying less and loving more. Donating to worthy causes. Loving the people you love with your whole heart. Trying new healthy recipes from our blog articles. Sharing articles, films, and healthy food with friends and loved ones.

Thank you, thank you, thank you!

Thank you for caring about the food that you eat and the food you share with others. Thank you for caring about the well-being of the people who produce that food.

Thank you for aligning your actions and purchases with your values, and for being willing to look at inconvenient truths and adapt your behavior accordingly.

Thank you for all the ways in which you strive to be the change we all wish to see, and to manifest, in the world.

Here’s to all we accomplished together in 2023, and to the healing, compassion, and beauty we’re creating, one meal at a time.

May all be fed. May all be healed. May all be loved.

Ocean Robbins and John Robbins

Cofounders, Food Revolution Network

Tell us in the comments:

• How has the food revolution impacted your life in 2023?
• What was your favorite Food Revolution Network article from this past year? What made it special for you?
• What are you looking forward to in 2024?

Featured Image: iStock.com/Irina_Strelnikova

Read Next:

• Food Revolution Network’s End of Year Review: Looking Back on What We Accomplished in 2022
• Why the Global Rise in Vegan and Plant-Based Eating is No Fad (30x Increase in US Vegans + Other Astounding Vegan Stats)

The post Looking Back: Food Revolution Network’s 2023 Year in Review appeared first on Food Revolution Network.

The doctrine of signatures says that plants that resemble a condition or body part can in some way treat or alleviate related illnesses. Following that thinking, walnuts, which look like brains, were thought to ease headaches and mental health issues. Similarly, the scarlet roots of bloodroot were thought to treat diseases of the circulatory system. And since ginseng root looks like a human being, it was thought to aid and strengthen all parts of the human body. Indeed, the very word “ginseng” comes from the Chinese word for “man-root.”

But the doctrine of signatures is controversial and based on theory over scientific fact. So is it true that walnuts are actually good for brain health? What other walnut health benefits are there? And are walnuts good for the environment?

What Are Walnuts?

If you’re a word lover, you might enjoy adding “juglandaceous” to your vocabulary, in case you were missing a word for “of or pertaining to walnuts.” Walnuts are proud members of the Juglans genus, along with about 20 other tree species, including hickories and pecans.

Technically, walnuts can be classified as nuts or dry drupes, which is science’s alliterative way of talking about fruits with a single seed and a dry husk. Walnuts grow in groups of two or three and range between 1.5 and 2 inches in circumference.

The nut of the walnut forms inside a soft green outer husk and a hard shell. Crack that shell open carefully enough, and you’ll behold a whole walnut that resembles a human brain — including wrinkles, folds, and ridges.

Types of Walnuts

There are two main types of walnuts that you’re likely to encounter in your culinary adventures: English walnuts (also known as Persian), and black walnuts.

English or Persian Walnuts

English walnuts are the kind most walnut-eaters are familiar with, as they’re the type you’re likely to see in grocery stores. They have a sweet, mild flavor, and feature prominently in desserts, salads, and many savory dishes.

Although Persian walnuts originated in what is now Iran, they’re often referred to as English walnuts because they were brought to England by the Romans and traded throughout Europe. Since then, their popularity has led to them being grown commercially worldwide.

In the US, English walnut trees grow best in USDA Zones 4–8 (a classification system that tells farmers and gardeners which plants are hardy enough to thrive in various locations). More than 99% of US commercially grown English walnuts come from California, which supplies about half of the world’s walnut trade. Romania has become the main producer and exporter of walnuts in Europe.

Black Walnuts

Black walnuts are native to North America, and almost all of them come from trees growing in the wild rather than in commercial orchards. Since black walnut trees don’t grow in neat, evenly-spaced rows, they’re harvested by hand rather than by machine. The largest black walnut processor is Hammons Black Walnuts in Missouri.

Black walnuts are bolder and sweeter than English walnuts, with a distinctive earthy or musky flavor.

These nuts were and are an important part of Indigenous diets in the regions where they grow. It takes a lot of effort to harvest and remove their tough green husks and then crack open their extremely hard, black-ridged shells. There are even specialty nutcrackers made just for black walnuts.

In addition to eating black walnuts, you can use them for their oil, and for making deep black or brown dyes.

Walnut Nutrition

Like other tree nuts, walnuts have been an important source of plant-based fat and protein throughout much of recorded human history. They contain polyunsaturated fat in the form of omega-3 and omega-6 fatty acids, including roughly 2.5 grams per ounce of alpha-linolenic acid (ALA). Omega-3s can also reduce the risk of heart disease and contribute to brain and immune health, as well as bringing anti-inflammatory benefits to the body.

Walnuts are high in B vitamins and are a rich source of minerals, including magnesium, phosphorus, manganese, and copper. Of all the tree nuts, walnuts are antioxidant champs, with higher concentrations than any other commonly consumed tree nut. As a whole plant food, they’re also a solid source of fiber.

Black walnuts may pack an even more potent nutritional punch. They’re higher in zinc and selenium than English walnuts and contain more antioxidants and polyunsaturated fatty acids.

The Health Benefits of Walnuts

Measuring the amounts of nutrients found in walnuts is all well and good, but what’s the effect of all that nutritional goodness on human health? There’s some powerful evidence showing that eating walnuts can benefit your heart, digestive system, and, yes, your brain. They may also be able to fight cancer and decrease chronic inflammation.

Walnuts and Heart Health

A 2013 clinical trial found that people who added walnuts to their diet improved the health of their blood vessels. The addition also improved their cholesterol efflux, a process by which the body removes excess cholesterol from blood vessels. Both of these outcomes are beneficial for heart health.

A large study published in 2018 looked at health and dietary outcomes for over 200,000 participants, none of whom had heart disease at the start of the study. After following them for 25 years, about 14,000 of the participants experienced coronary events (heart attacks and strokes). But those who ate at least one serving of walnuts per week had a 13–26% lower risk of heart disease.

Since walnuts are high in calories, some people worry that they might contribute to weight gain and thus increase the risk of heart disease. A 2018 meta-analysis addressed that very concern.

Researchers looked at 26 studies that included over 1,000 participants, to see the effect that walnuts had on lipid levels, weight, and other heart disease risk factors. Their analysis showed that, on average, walnuts actually lowered total and LDL (“bad”) cholesterol, and didn’t impact weight one way or the other.

Walnuts and Digestion

Walnuts can help to improve your gut health by promoting the growth of beneficial bacteria.

A 2018 study found that when healthy people started eating just 43 grams of walnuts a day, after eight weeks, their gut microbiomes became healthier and more diverse.

Another 2018 study found that eating walnuts increased concentrations of beneficial bacteria that produce a substance called butyrate, which is good for intestinal health. Additionally, walnuts can reduce the number of harmful substances produced by certain bacteria that can cause inflammation and increase “bad” LDL cholesterol.

Walnuts and Brain Health

Now we get to the brain. Are walnuts good for cognitive health?

A 2014 review article concluded that walnuts should be included in prevention strategies against the epidemic of cognitive decline and dementia. The phytochemical substances present in walnuts not only decrease oxidative stress and inflammation in brain cells but also boost communication between neurons, stimulate the formation of new neurons, and assist in the removal of harmful proteins associated with the development of dementia.

While human studies have repeatedly shown that diets that include walnuts are associated with improved cognitive performance and better memory, a 2020 mouse study explored the possible mechanisms for this. The study found that walnuts’ antioxidant and anti-inflammatory properties suppressed the production of free radicals and enhanced antioxidant protection, consequently lowering the risk of brain degeneration. (Our view on the use of animals in medical research is here.)

A 2022 article also reviewed some of the ways walnuts are known to combat neuroinflammation, a major contributor both to aging in general and to neurodegenerative diseases like Alzheimer’s in particular. It quickly got technical on me, with phrases such as “inhibition of peripheral inflammation mediated by macrophages.” But the bottom line is that walnuts appear to reduce neuroinflammation through a number of synergistic biochemical mechanisms.

Walnuts and Cancer

A 2019 clinical trial studied the impact of walnut consumption on breast cancer growth and survival. Women with confirmed breast cancer cases were divided into two groups, one whose members began eating two ounces of walnuts daily after their initial biopsy, and a control group that did not change their diet.

After about two weeks, further samples were taken from the tumors. In the walnut-consuming group, the expression of 456 specific genes in the tumor was significantly altered to encourage cancer cell death and suppress cell growth and migration processes. This supports the idea that eating walnuts could potentially slow the growth of cancer cells and increase breast cancer survival rates.

A 2020 study found that black walnuts also demonstrate impressive anticancer activity, thanks to compounds such as penta-O-galloyl-β-d-glucose and quercetin 3-β-d-glucoside. I tried to remember the names of these compounds by putting them to the tune of “Supercalifragilisticexpialidocious,” but I couldn’t get the syllables to match.

Walnuts and Inflammation

Black walnuts, in particular, show amazing anti-inflammatory powers. Two cultivars, named Surprise and Sparrow, demonstrated the ability to suppress inflammatory human white blood cells in a 2019 test-tube study.

But common English walnuts are no slouches in the anti-inflammatory department, either. In 2020, researchers published the results of a two-year trial in which one group of older adults consumed roughly 15% of their daily calories from walnuts, while others ate a similar but walnut-free diet. They found that the walnuts had a health-promoting effect on several inflammatory molecules implicated in cardiovascular disease.

Walnuts may battle inflammation through a compound known as ellagitannins, which can do some very cool anti-inflammatory things. It breaks down in your body to release another compound called ellagic acid. And your gut bacteria then transform this into substances called urolithins, which may have strong anti-inflammatory properties.

Are Walnuts Sustainable?

In general, nuts and other plant-based protein sources produce far fewer greenhouse gas emissions than animal-based food products. The main issue for walnuts is their need for water since half the English walnuts consumed in the world are grown in California — a state perennially vulnerable to drought.

Each pound of walnuts takes about 1,260 gallons of water, which is less than a pound of almonds or beef (which is kind of in a class by itself, requiring 2,400 gallons of water per pound), but still quite a bit — especially in a water-poor region.

However, walnut trees can also benefit the environment in some important ways. Walnut plantations studied in China increased soil carbon and promoted microbial growth and activities.

And black walnuts are potentially even more sustainable, at least on a small scale, since they are wild-grown and harvested by hand. They require no pesticides and don’t need fossil-fuel-driven machines for harvesting.

Walnut shells also have many industrial uses, some of which are being explored to replace less environmentally friendly alternatives. For example, the shells are being added to substances called geopolymers that can make highly effective insulation.

Walnut shells also have uses as gardening mulch and ground cover, animal bedding, ingredients in the manufacture of activated carbon, abrasive elements in cleaning products, and an energy source for bioethanol production.

Walnuts for the Win

Walnuts are an important tree nut and have been for thousands of years. And while they do use a lot of water, walnuts can also be good for the environment by pulling carbon into the soil. Their impressive nutritional profile makes them a standout for both culinary purposes and medicinal uses. Walnuts are a rich source of healthy fats and protein. And they’ve been found to have benefits for heart, brain, and digestive health, as well as in fighting cancer and inflammation.

For more on how to choose, store, and use walnuts in recipes, check out our article here.

Tell us in the comments:

• How often do you eat walnuts?
• What are your favorite ways to enjoy them?
• What surprised you the most about the health benefits of walnuts?

Featured Image: iStock.com/aslanyus

Read Next:

• You Won’t Believe How Healthy Nuts Are for You
• Are Hazelnuts Good for You? How & Why to Use Hazelnuts

The post Walnuts: Understanding Their Benefits, Nutrition, and Sustainability appeared first on Food Revolution Network.

Plants communicate with us and the world using the language of color as well. While they don’t share romantic sentiments (as far as we know — although I’ve known some blackberry brambles that could get quite handsy), they do give us clues as to their healing powers.

The compounds in plants that enable them to send such signals are called polyphenols. There are over 8,000 of them (at least that we know of), and they belong to a few distinct families. The largest of these families, with over 6,000 compounds (and counting), is flavonoids.

(If you’re eager to read a big honking article all about flavonoids and why they’re so good for you, click here.)

One of the most commonly consumed flavonoids is called quercetin. It’s also one of the most studied. And it’s often touted as a nutrient that can play a big role in the prevention and treatment of heart disease. But what does science say about quercetin? How does it work in the body? Does it have other health benefits aside from cardiovascular? What foods are the best sources? And do you need to supplement to get enough?

Let’s explore the mysterious world of quercetin, and find out all the ways this powerhouse compound is trying to express its love.

What Is Quercetin?

Quercetin is a proud member of the flavonoid family of polyphenols — a class of phytonutrients produced by plants to help them resist fungi, bacteria, and other infections, as well as deter consumption by insects and animals. Quercetin comes in several forms, and one of the most famous among them is rutin.

Rutin has antioxidant and anti-inflammatory effects, and provides some protection against cancer and other diseases. It’s found in high concentrations in buckwheat, and in ginkgo, apples, and other fruits and vegetables.

Rutin, like almost all forms of quercetin, acts as an antioxidant in the body, helping protect you from disease, much like it protects plants from bugs and harmful bacteria. In your body, antioxidants help regulate oxidative stress pathways, preventing and repairing cellular and DNA damage.

Quercetin Health Benefits

Quercetin works on so many systems in the body that it’s no surprise it appears useful in preventing and treating a wide range of conditions. It’s usually easiest for researchers to study a compound when given as a supplement because food comes with a myriad of synergistic variables (such as antioxidants, fiber, calories, and other nutrients) that can impact results. So, most of the research on quercetin has involved supplemental forms. However, keep in mind that, as with most nutrients, food forms are probably best. Here are a few health benefits of quercetin that have been solidly backed up by scientific research (many involving supplementation, for the purposes of the studies).

Quercetin and Heart Health

Quercetin has shown impressive cardiovascular effects in animal and test-tube studies. It lowers blood pressure, reduces cholesterol levels, improves glucose control, prevents the buildup of plaque in arteries, and protects the heart from damage. Clinical trials in humans have found that quercetin can contribute to healthier cholesterol numbers.

A 2016 meta-analysis of seven small controlled clinical trials (with a total of under 600 participants) found a reduction of both systolic and diastolic blood pressure with quercetin supplementation of more than 500 milligrams per day.

One way quercetin can support your heart is by protecting one of the cardiovascular system’s “weakest links:” the endothelial lining of your blood vessels. The endothelium performs a host of essential functions, including helping control the width of your blood vessels and playing a role in blood clotting, inflammation, and immune responses. As it ages, it tends to wear out, and modern drugs and surgical techniques haven’t been able to extend its working life.

Quercetin, on the other hand, appears to protect the endothelium from damage, and in doing so, could help to prevent certain types of heart disease.

Quercetin for COVID-19

Quercetin is known for its antimicrobial, antiviral, anti-inflammatory, antioxidant, and other beneficial effects in the fight against SARS, a coronavirus in the same family as COVID-19.  That’s why scientists have had high hopes for the flavonoid as a means of preventing and treating COVID-19.

Researchers in 2022 found that quercetin did indeed inhibit three parts of the coronavirus cycle of infection: entry, absorption, and penetration. They suggested that it might work synergistically with vitamins C, D, and E as well as other polyphenols as a first-line prevention and treatment protocol for the novel coronavirus.

This was put to the test in a study published in early 2023, in which 50 patients with COVID-19 were given either standard of care or standard of care plus 500 milligrams of quercetin per day. The quercetin group had fewer symptoms than the control group, recovered faster, and tested negative sooner as well.

Some researchers and clinicians are starting to include quercetin in “inventive” drug compositions designed to treat COVID-19, pairing it with vitamins, other phytonutrients, and mainstream pharmaceuticals like Paxlovid.

Quercetin and Cancer

Quercetin appears to disrupt the progression of some cancers, particularly those of the gastrointestinal system, by pushing cancerous cells to self-destruct (a process known as apoptosis). It can also arrest the cycle through which the cancer cells divide and proliferate, as well as inhibit angiogenesis, which is the creation of new blood vessels in a growing tumor.

And that’s just scratching the surface of the ways quercetin appears to mess with cancer. Recently, researchers have been exploring the use of quercetin as an ingredient in “chemoprevention” cocktails that aim to stop cancer before it turns into a clinically significant disease. Preliminary studies have shown that quercetin is lethal to ovarian cancer cells at doses well within the range considered to be safe for daily consumption.

Quercetin for Inflammation

One of the most significant risk factors in the development of cardiovascular disease and type 2 diabetes is obesity. But why? What’s the connection?

Some researchers point to the fact that obesity causes chronic inflammation, particularly in the liver, fat cells, skeletal muscles, and circulatory system. Quercetin’s anti-inflammatory power can lessen insulin resistance (a key driver of type 2 diabetes) and combat atherosclerosis (a big component of heart disease). Also, quercetin helps gut microbiota stay healthy even when dealing with obesity-related inflammation.

A 2020 study found that treating skin cells with quercetin protected them against damage from the inflammation that accompanies skin conditions like atopic dermatitis. Quercetin increased levels of protective compounds (occludin and E-cadherin, if you’re into the details here) and reduced levels of harmful ones (matrix metalloproteinases, to be precise). What’s more, wounds treated with quercetin healed faster, due partly to an increased production of skin proteins and inhibition of the release of enzymes that can degrade skin tissue.

Quercetin’s anti-inflammatory properties suggest that it may also be a powerful booster of the immune system. But as careful scientists love to say, “More research is needed.”

Quercetin and Brain Health

Scientists are also hopeful about quercetin’s potential as a therapy to prevent the progression of neurodegenerative conditions such as Alzheimer’s. It may shield your brain cells from harmful effects caused by unstable molecules (there’s that antioxidant superpower again) while also reducing the breakdown of fats in the brain.

Quercetin also stops the buildup of specific harmful proteins, preventing cell destruction and what’s ominously known as inflammatory cascade pathways.

In addition to Alzheimer’s, other neurodegenerative diseases that are fueled by inflammation include Parkinson’s disease, multiple sclerosis, and amyotrophic lateral sclerosis (ALS). The inflammation in the brain among these disorders can lead to neuronal cell death, with devastating consequences for health, life span, and quality of life.

Recent research has uncovered a possible mechanism by which quercetin can put a stop to this inflammation — by influencing the expression of microRNA. MicroRNA is a small noncoding RNA molecule involved in various biological processes, including development, cell differentiation, and proliferation. Some researchers believe that quercetin’s ability to influence microRNA could be a powerful tool in preventing the damage that accompanies inflammation, and they’re exploring methods of delivering the nutrient in ways that increase its efficacy.

Quercetin Bioavailability

Your body can’t make its own quercetin, so the only way to take advantage of this amazing compound is to get it from food or supplements. If you’re eating a nutritionally excellent diet with a variety of whole plant foods, the good news is that you can expect to consume up to 13 milligrams of quercetin per day.

The less good news is that quercetin bioavailability is generally low. Or at least, humans don’t appear to be very good at absorbing it. All is not lost, though. It turns out that some of your gut microbes are very good at metabolizing quercetin into forms your body can use and benefit from.

There are several ways to increase the bioavailability of quercetin. A 2005 study measured the amount of quercetin in several onion cultivars that were either baked, sautéed, or boiled. Researchers found that baking and sautéing increased quercetin concentrations while boiling decreased them.

You can also absorb more quercetin if you pair quercetin-containing foods with a fat source. That’s because quercetin dissolves in fat, which is why it’s known as lipophilic. And having those foods along with sources of water-soluble fiber, such as pectin and soybeans, may also improve quercetin bioavailability.

Finally, quercetin is more bioavailable when consumed as part of a whole food. That is to say, your body appears to recognize it and know what to do with it when it is delivered in a familiar package, together with all the other phytonutrients contained in that food.

Food Sources of Quercetin

Should You Take Quercetin Supplements?

Since quercetin is in so many different plant foods, for most people, supplements are probably not necessary — especially since whole-food sources appear to be more bioavailable.

There might be some instances, however, in which quercetin supplements could be beneficial. For someone suffering from chronic inflammation, supplemental quercetin may help. And studies have shown that it can inhibit histamine production and pro-inflammatory mediators, which could help allergy sufferers.

A 2016 study of rats who had had noxious chemicals sprayed into their nostrils found that supplementing at 25 milligrams per kilogram of body weight for at least five days reduced nasal rubbing and sneezing. (Our view on the use of animals in medical research is here.)

As we’ve seen, quercetin supplementation can reduce the length and seriousness of COVID-19, especially if administered at an early stage. It may also be able to improve performance and recovery in athletes, who seem to need more antioxidants than other people to counter the oxidative damage brought on by intense physical exertion.

In terms of safety, clinical trials of supplemental quercetin have shown no significant side effects with doses of up to 1,000 milligrams per day for up to 12 weeks. As quercetin isn’t very bioavailable to begin with, supplements often include another bioactive compound that can help with absorbability. Quercetin may be absorbed more effectively when combined with bromelain, zinc, and/or vitamin C.

Side Effects of Quercetin Supplements

The most common side effects of quercetin supplements are headache and upset stomach.

In terms of drug interactions — quercetin can impact how the body responds to certain medications, including blood thinners, antibiotics, and other drugs with a similar chemical structure. Quercetin may also interact with chemotherapy drugs used to treat cancer. Whether it improves their effectiveness or gets in their way is still up for debate.

And in female rats with estrogen-induced breast cancer, even dietary quercetin was problematic, as it increased tumor severity. However, it remains to be seen whether the same can be said for humans.

Since studies show that quercetin can significantly lower blood pressure and may protect cardiovascular health, it may enhance the effects of blood pressure and blood-thinning medications. Therefore, it’s probably best to talk with your health care provider before starting quercetin supplementation if you’re taking these types of medications.

Recipes with Quercetin

From delightful salads featuring quercetin-packed blueberries to a hearty dish that incorporates quercetin-rich artichokes, these recipes provide delicious ideas for how to enjoy everyday quercetin-filled foods. Enjoy the healing benefits of quercetin to help nourish your heart health, immune system, brain function, and more — all while indulging in plenty of delicious whole food, plant-based ingredients!

1. Cinnamon Apple Breakfast Smoothie

Indulge in our Cinnamon Apple Breakfast Smoothie, a delightful morning treat that not only tantalizes your taste buds but will also boost your day with quercetin and other vital nutrients. At the heart of this smoothie lies the unassuming apple, packed with quercetin, a potent flavonoid renowned for its antioxidant prowess. By including an apple in your smoothie, you’re also inviting the goodness of quercetin to join the party, enhancing both flavor and nutrition.

2. The Shine Brightly Salad

We just love how The Shine Brightly Salad can’t help but put a smile on people’s faces. The addition of sweet and juicy blueberries is one big reason why! Blueberries are bursting with quercetin, which is your ally in the fight against oxidative stress and inflammation. Plus, when combined with fresh leafy greens and toasty sunflower seeds, you’ll enjoy a fresh and vibrant salad that will help you shine from the inside out!

3. Cheesy Artichoke and Asparagus Penne

Artichokes are among the top quercetin-rich veggies — and boy, oh boy, do we love them (and hope you do, too!). This Cheesy Artichoke and Asparagus Penne is loaded with powerful antioxidants, phytochemicals, and essential minerals like magnesium, potassium, niacin, and folate. Adding artichokes to your diet regularly is a great way to lower inflammation and increase healing through plant power. What’s more, this colorful pasta has tons of fiber from the veggies, whole grains, and lentils, as well as protein from the lentils — so you’ve got the complete package when it comes to this meal.

Embrace the Power of Quercetin

Quercetin, a compound found in some of our most popular fruits and vegetables, is a powerhouse of nutritional goodness. Thanks to its antioxidant, anti-inflammatory, and immune-boosting abilities, it appears to be something of a dietary medicine cabinet in a single nutrient.

Some people, such as athletes and those suffering from respiratory illnesses like COVID-19, may benefit from supplementation. But for most people, eating a varied and balanced diet will allow you to get the quercetin (and other phytonutrients and antioxidants) you need to optimize your health.

Tell us in the comments:

• Which colors of the “food rainbow” do you want to eat more often?
• What are your favorite quercetin-containing foods?
• Which quercetin-rich recipe will you try next?

Featured Image: iStock.com/Marko Jan

Read Next:

• What Are Flavonoids? And How Are They Good for Your Health?
• Eat the Rainbow: Why Is it Important to Eat a Colorful Variety of Fruits and Vegetables?

The post Quercetin: Health Benefits, Risks, and Sources Compared appeared first on Food Revolution Network.

What do you do to stay alive and thrive in the face of all these challenges? If you answered “synthesize polyphenols,” then congratulations! You’ve just won this round of “Are You as Smart as a Plant?”

Polyphenols are a class of compounds (a huge class, actually, made up of at least 8,000 different ones that we know of) that are in a wide variety of plant foods. You may have heard of some of them, like resveratrol (found in grapes and red wine) and EGCG (featured in green tea).

Plants produce them as protection from various threats, including disease and sun damage. And animals who consume those plants can also benefit from polyphenols in similar ways.

As industrialized societies struggle to contain multiple epidemics of chronic disease, many medical experts and researchers are now pointing to polyphenols (and other nutrients found in whole, minimally processed plant foods) as powerful allies in preventing and treating a variety of chronic conditions.

So in this article, we’ll explore the world of polyphenols, including how they work in your body, their health benefits, and whether you should get them from food or supplements.

What Are Polyphenols?

Polyphenols are natural compounds found in various plants. Researchers consider polyphenols to be kind of “bonus” compounds, or in their jargon, “secondary metabolites.” This means they’re not directly involved in the growth, development, or reproduction of a plant.

Plants produce polyphenols as a defense mechanism against ultraviolet radiation and aggression from pathogens. But they aren’t purely defensive; they’re also deployed to attract pollinators.

From our perspective, polyphenols play a significant role in the flavors and health benefits that many plant foods offer. They can change the way plants taste, and determine their colors and aromas.

Polyphenols are also antioxidants, so their presence can keep plant foods from rotting (a trick known as “oxidative stability”). They also can help prevent oxidative stress in your body after you consume them, which can help stave off many types of disease.

There are several subfamilies of polyphenols, including flavonoids, phenolic acids, and lignans. In addition to resveratrol and EGCG mentioned above, another well-studied polyphenol is curcumin, found in turmeric root and powder.

What Are the Health Benefits of Polyphenols?

The “poly” in polyphenol means that all compounds in this family have multiple phenolic hydroxyl groups — but could just as easily refer to their ability to prevent and treat multiple health conditions.

Polyphenols and Cancer Prevention

Both test-tube and animal studies suggest that polyphenols can help prevent the initiation and progression of several cancers. They do this via a number of mechanisms, including inhibiting the proliferation and spread of cancer cells, suppressing tumor growth, preventing the formation of new blood vessels, and fighting inflammation.

Different classes of polyphenols exhibit different anticancer properties. For example, flavonoids, including quercetin and kaempferol, can inhibit cancer cell growth and induce cancer cell death. Resveratrol suppresses tumor growth, inhibiting metastasis and reducing angiogenesis. And curcumin, derived from turmeric, is multitalented; it’s anti-inflammatory, antioxidant, apoptotic, antiangiogenic — and a bunch of other words that don’t begin with A.

Many forms of polyphenols are also known to influence critical signaling pathways that are integral to the initiation, advancement, and spread of cancer.

And polyphenols aren’t just cancer fighters on their own; they’re also team players. Researchers have found that polyphenol combinations are more powerful than the effects of each one individually. For example, a mixture containing quercetin, curcumin, green tea, Cruciferex (a proprietary blend of polyphenols found in cruciferous vegetables), and resveratrol significantly inhibited the growth of a particular cancer of the head and neck.

Polyphenols and Heart Health

Polyphenols can also protect your heart in a bunch of different ways. They reduce cardiac inflammation and oxidative stress, support cell mitochondria in doing their job properly, and increase survival signaling (the ways cells talk to each other when they encounter a potential threat).

Some polyphenols have also been found to reduce the formation of blood clots, which decreases the risk of heart attacks and strokes. And the flavonoid family of polyphenols promotes the dilation of blood vessels, which helps lower blood pressure and improve blood flow — both of which help with cardiovascular health.

Polyphenols can also improve your cholesterol profile — specifically, lowering LDL and increasing HDL cholesterol levels, thereby reducing the risk of atherosclerosis.

Some polyphenols are not easily absorbed by your small intestine, but it turns out that these polyphenols can be metabolized by the microbes in your gut into compounds that contribute to cardiovascular health.

Impressed by these myriad beneficial mechanisms, some researchers are now studying therapeutic protocols for using polyphenols in medicine to prevent and treat cardiovascular disease.

Polyphenols and Diabetes

One of the most dangerous consequences of diabetes can be vascular disorders, where persistent high blood sugar levels cause damage to blood vessels through inflammation, oxidation, and cell death. Polyphenols can combat all three mechanisms. And scientists are exploring how to use them to modulate the expression of the genes involved in the development of vascular conditions.

Human and animal studies (our views on the use of animals in medical research can be found here) show that polyphenols can lower high blood sugar levels and enhance the body’s ability to secrete insulin quickly and respond to it effectively.

It appears polyphenols accomplish this via several mechanisms. They slow down how quickly your body absorbs sugar from the food you eat. And they encourage your pancreas to produce more insulin in response to carbohydrate consumption. They also regulate how much glycogen the liver releases into your blood in the form of sugar.

If all that wasn’t enough, polyphenols also help insulin receptors work more efficiently and help tissues absorb more sugar than they would otherwise.

Polyphenols also fight diabetes by helping to protect pancreas cells that produce insulin from damage due to high glucose levels. They also promote the growth of these cells and slow down their death.

Polyphenols and Osteoporosis Benefits

As you age, you lose bone mass — that’s natural. But your diet and lifestyle can significantly influence the rate at which that happens. In some people, the process accelerates due to oxidative stress messing with the living tissues in bone: the osteoblasts and osteoclasts that build and break down bone, respectively.

Since polyphenols are such powerful antioxidants, researchers theorized that eating berries (one of the richest food sources of the compounds) could help reduce bone loss due to stress and aging. And they might have been on to something because several studies have now shown that people who eat a lot of berries also have higher bone mass. Since the standard pharmaceutical treatments for osteoporosis have a high rate of serious side effects, there’s a lot to be gained by exploring how eating polyphenol-rich foods can help prevent or slow bone loss.

In addition to oxidative damage, it appears that bone loss can also be caused by inflammation. A 2019 literature review found evidence that polyphenol-containing foods like fruits, vegetables, tea, and soy may combat osteoporosis by reducing inflammation, thus allowing the body’s bone remodeling process to proceed without hindrance.

A 2023 study out of Korea also found concrete evidence for the link between high polyphenol intake and protection from osteoporosis. Researchers gave bone density tests and food intake questionnaires to 4,600 women and followed up with them for an average of five years. They found that the postmenopausal women who reported eating the most phytochemical-rich foods (i.e., those high in polyphenols) had a 16% lower risk of developing osteoporosis than those who ate the least.

Polyphenols and Brain Health

One of your body’s most important functions goes by the strange name autophagy, which literally means “eating oneself.” Instead of visualizing someone chomping on their own arm, however, think of your tissues constantly absorbing and discarding malfunctioning cells, proteins, and other bits and bobs that are no longer doing their jobs. This process in the brain is key in protecting you from neurodegenerative diseases such as Parkinson’s, MS, ALS, Huntington’s, Alzheimer’s, and other types of dementia.

Research shows that polyphenols support the brain’s clean-up process by removing misfolded proteins. They also reduce brain inflammation and stress, helping protect the brain from damage that can lead to neurodegenerative conditions.

Polyphenols are especially suited to supporting your cognitive health for several reasons. First, unlike many other nutrients, they can easily pass into your brain from your bloodstream (crossing that very finicky blood-brain barrier). Second, they help to remove harmful substances known as reactive oxygen species that can damage your brain cells. Third, they can capture and neutralize certain metal ions, such as copper and iron, that could be harmful to your brain in high concentrations.

But wait — there’s more! Polyphenols have another special brain ability: They can increase the amount of neurotrophic factors in your brain that promote the health and growth of your nerve cells. By attaching themselves to the receptors of these neurotrophic factors on the surface of nerve cells, polyphenols enhance the cells’ abilities to adapt, survive, multiply, and grow. It appears, in fact, that polyphenols can not only protect your brain from degeneration but may even support learning, memory, and other cognitive abilities.

Is There an RDA for Polyphenols?

Given how awesome polyphenols are, you might think that government bodies tasked with setting nutritional standards would have come up with a recommended daily allowance (RDA). But no such standard exists in the US because the compounds aren’t considered “essential” nutrients — that is, there aren’t any diseases specifically caused by a deficit, the way insufficient vitamin C leads to scurvy and not enough B1 inevitably produces beriberi.

Instead, not getting enough polyphenols can shorten a lifespan by making a person more likely to develop one of the chronic diseases mentioned above. For example, a 2013 study found that people who consumed more than 650 milligrams of polyphenols per day had a 30% lower chance of dying in any given year compared with people who got less than 500 milligrams per day.

So instead of a numerical RDA, the quasi-governmental Food and Nutrition Board of the Institute of Medicine recommends five fruits and/or vegetables a day, which theoretically would give you a significant amount of polyphenols. And if you “eat the rainbow” pretty much every day — that is, consume foods of many different colors (and no, Skittles don’t count) — you’ll also therefore get a wide range of polyphenols.

What Foods Are Rich in Polyphenols?

What Influences Polyphenol Amounts?

Unfortunately, you can’t simply look up a food’s polyphenol content in an online database and know exactly how much you’ll get when you eat that food. And even if you could, there are various factors that can influence how much you actually absorb.

Polyphenol Bioavailability

On the whole, polyphenols tend to have low bioavailability, which means your body can absorb and use only a small percentage of what you swallow.

The exact conversion ratio is based on many factors, including the health and makeup of your gut microflora. Since your microbiome can change on a constant basis, depending on what you feed it, how much of the polyphenols in your food you can actually get into your cells may also vary widely from day to day.

Also, the different polyphenols differ greatly in how bioavailable they are. The most abundant dietary polyphenols typically have lower absorption rates than less common ones.

Food Handling Impact

How plant-based foods are processed, stored, and cooked also strongly influences their polyphenol content.

If you remove the peels and hulls of certain foods, you can lower their polyphenol content. On the other hand, macerating (such as in a blender or food processor) some foods can increase their polyphenol content.

When it comes to food storage, the cold storage of apples, pears, and onions appears to maintain high polyphenol levels. But when cut fruits turn brown, which tends to happen if they are exposed to air, they begin to lose polyphenols.

Many foods lose polyphenol levels with time. For example, in wheat flour, concentrations of polyphenols drop by about 70% after six months. But black tea actually increases its polyphenol content after some oxidation.

Some polyphenol levels also increase with cooking, while others decrease — it depends on the food, the particular polyphenolic compound, and the cooking method. For example, onions and tomatoes lose between 75% and 80% of their initial quercetin content after boiling for 15 min, and 65% after cooking in a microwave oven.

So Should You Take Polyphenol Supplements?

A limited amount of research has indicated that people may possibly see benefits from polyphenol supplements. For example, athletes who were experiencing physiological stress were given polyphenol supplements, and they experienced some benefits in performance and recovery.

But the evidence is a bit murky: Many researchers don’t use pure polyphenols or mixtures, but add in other antioxidants — so it’s hard to know how much of the benefit is coming from the polyphenols, the other active ingredients, or some synergistic interaction of multiple elements.

There’s also not a lot of safety data available about these supplements. And as polyphenol marketing gives these compounds their place in the sun, some manufacturers are taking advantage of their popularity to create mega-dose formulations that have never been tested for safety or efficacy.

Because research on the benefits of polyphenols typically uses amounts much higher than those commonly found in human diets, we just don’t know the levels at which they are safe and beneficial for human consumption.

Some supplements (including those containing polyphenols) could cause liver damage in high doses, and may also block the absorption of nonheme iron, which is an essential nutrient.

Perhaps the best argument against supplementation is that it’s probably completely unnecessary for most people, as polyphenols are abundantly available in a wide variety of fresh and healthful foods.

Plus, just like every other plant-based antioxidant and phytonutrient, polyphenols work better in harmony with other nutrients that naturally occur in food. And when you consume whole plant-based foods, you also get the benefit of fiber and other health-promoting micronutrients.

In general, most people are better off getting their nutrition from food rather than from supplements, and there’s no reason to think that polyphenols are an exception.

Polyphenol Recipes

From bitter to salty, from sweet to tart, polyphenols are in abundance in many of your favorite plant-based foods. These delicious and nourishing polyphenol recipes are a great way to experiment with and incorporate them into your daily meal routine.

1. Banana Tahini Coffee Smoothie

Coffee is a plentiful source of polyphenols as it contains chlorogenic acids, which fight free radicals and prevent oxidative stress damage, making it a potent antioxidant-rich ingredient. Not only does it give you a burst of energy — you get a powerful health boost, too! Together with creamy banana, nutty tahini, nutrient-rich cauliflower, and sweet spices, this Banana Tahini Coffee Smoothie is an easy-peasy and ultra-creamy way to enjoy polyphenols.

2. Apple Walnut Sage Dressing

Apples have an abundance of polyphenols, more specifically anthocyanins, flavanols (catechins), flavonols (quercetin, rutin), chlorogenic and caffeic acids, and dihydrochalcones, which can help to reduce inflammation, support your immune system, and even help with seasonal allergies! We don’t think you’ll need any more convincing, but this creamy Apple Walnut Sage Dressing is an inflammation-fighting, health-promoting, and deliciously sweet and savory sauce that is the perfect polyphenol-rich addition to your favorite summer or fall salad.

3. The Shine Brightly Salad

We love The Shine Brightly Salad for many reasons. And the addition of sweet and juicy blueberries is a major factor! Blueberries are loaded with anthocyanins, resveratrol, and flavonols (quercetin), which are all under the umbrella of polyphenols. You’ll also get a hefty dose of health-promoting spinach, red onion, sunflower seeds, and lemon juice. With so many colorful plant foods combined, you know you’ll be getting a wide variety of phytochemicals, antioxidants, and other polyphenols that will keep your body in tip-top shape — and shining brightly from the inside out!

Eat More Plants to Reap the Benefits of Polyphenols

From fending off cancer and heart disease to supporting healthy blood sugar levels and bone density, polyphenols are like real superheroes of our dietary choices, working tirelessly to safeguard our well-being. These compounds are readily available in a wide array of whole foods.

While some individuals may find benefit from polyphenol supplements, on the whole, the safety and efficacy of high-dose polyphenol supplements remain unclear. So it’s probably best to get your polyphenols from food. And let your plate be a canvas of color and flavor, celebrating the goodness that polyphenols have to offer.

Tell us in the comments:

• What are your favorite foods from each color of the rainbow?
• Are there polyphenol-rich foods that you’d like to add to your diet?
• Which recipe will you try next?

Featured Image: iStock.com/Aiselin82

Read Next:

• What Are Antioxidants? And What Are the Most Antioxidant-Rich Foods?
• Quercetin: Health Benefits, Risks, and Sources Compared

The post Polyphenols: Nature’s Prescription for a Healthier You appeared first on Food Revolution Network.

Prices for copper rose in the 1970s largely due to the electronics revolution. Copper is a great conductor of electricity. So as the need for wiring and components increased, global demand did, too.

Copper’s properties also make it not just valuable but indispensable for human health. It doesn’t get the same press as other minerals, such as calcium and iron. But it serves many crucial functions in the body.

In this article, we’ll explore why copper is necessary for bodily functions ranging from immune support to antiaging properties to brain protection. We’ll discuss the potential risks of not getting enough copper, and whether that’s a concern (especially for plant-based eaters), as well as the very real dangers of getting too much copper.

What Is Copper?

Copper is an essential trace mineral found in every tissue of your body. Like other minerals, your body doesn’t make its own; you need to get it from food. But compared to many other essential minerals, you don’t need a lot for optimal functioning.

Copper is a very busy do-gooder in your body, lending a hand all over the place. It’s a cofactor (a nonprotein molecule that supports a biochemical reaction) for several enzymes known as cuproenzymes (“kupros” is Greek for copper, so named because the island of Cyprus was famous for its rich copper deposits). These enzymes are involved in the production of energy, neurological signaling, and the making of connective tissue.

Copper helps your body form collagen and assists in iron absorption. It also acts as an antioxidant. The main defense against oxidative stress actually involves copper-based compounds called superoxide dismutases (SODs for short). SODs help convert superoxide radicals into less harmful molecules like oxygen and hydrogen peroxide.

Copper is also involved in the formation of new blood vessels. Plus, it helps balance various neurohormones, regulates gene expression, supports brain development, influences skin pigmentation, and maintains the functioning of the immune system. That’s one busy mineral!

How the Right Amount of Copper Benefits Your Health

Copper is essential for many bodily processes but harmful in both deficiency and excess. (Or as Goldilocks might say, “Not too little and not too much, but just right.”) Maintaining appropriate copper levels is important for overall well-being. And it’s particularly important for the health and functioning of your brain, bones and joints, heart, arteries, skin, and immune system.

Let’s look at some of the ways that researchers study copper in regard to health.

Copper and Heart Health

Proteins containing copper are essential for protecting your cardiovascular system from stroke and the damage it can cause. When the body doesn’t manage copper levels properly, it can lead to heart problems, including enlargement, heart failure, coronary artery disease, and a type of heart disease related to diabetes.

But for most people, too much copper is a more likely problem than not getting enough. A 2015 study compared copper levels in 334 people, some of whom had healthy arterial function and some with varying degrees of atherosclerosis (arterial hardening and blockages). Researchers found higher blood levels of copper in the patients with atherosclerosis. And the more severe the condition, the higher the levels of copper.

Because of the study design, we can’t say whether the high copper levels caused the atherosclerosis or if it was the other way around. (Or, for that matter, if both stem from something else.)

Copper and Brain Health

The right amount of copper is also necessary for brain development and function. Diseases that affect brain copper levels, such as Menkes disease (not enough copper) and Wilson disease (too much copper), affect the functioning of neurotransmitters called catecholamines. They play a role in various brain functions, such as regulating mood, motivation, attention, and stress response. And they’re involved in transmitting signals between neurons and can affect cognition and behavior.

Elevated copper levels may also play a role in the development of Alzheimer’s disease. Studies have shown high levels of copper can affect the functioning of neurons in important areas of the brain, such as the hippocampus and cerebral cortex. This can lead to problems with memory, critical thinking, and motor skills.

Researchers have also discovered a connection between copper and the formation of amyloid beta plaques, which are a hallmark of Alzheimer’s disease. As copper levels increase, it can speed up the formation of these plaques, contributing to further damage in the brain.

Copper and Bone Health

Too much or too little copper is also a problem for your bones and joints. Copper compounds are important cofactors for an enzyme that makes bone matrix (basically, the stuff that makes up your bones). And nearly two-thirds of the copper in your body is stored in muscles and bones.

In 2014, researchers looked at 50 adults who had severe tooth wear (that means their teeth were worn down, not that their teeth wore high-necked cardigans and ankle-length skirts). They found lower copper levels in their tooth enamel, as well as lower bone mineral density in the spine, which is a predictor of osteoporosis.

A 2018 study measured copper levels in participants’ blood and also looked at several aspects of bone health, including bone mineral density and whether they had fractured any bones. Researchers found that people with lower levels of copper had lower bone mineral density in certain areas of the hip compared to those with slightly higher levels of copper.

They also found that those with very high levels of copper in their blood had a higher risk of experiencing fractures compared to those with slightly lower levels. So again, copper adheres to the Goldilocks principle.

Copper and Skin Health

It’s time to introduce you to a very special substance in your blood: glycyl-L-histidyl-L-lysine. That’s a mouthful, so we’ll follow the scientists in calling it GHK.

GHK levels are highest when you’re young, around 20 years old, but decrease as you get older. By the time you’re 60 years old, the levels drop significantly.

GHK has a special attraction to copper, and when they come together, they form something called GHK-Cu. GHK-Cu can help rejuvenate your skin by promoting the growth of new skin cells and speeding up the healing process. It has powerful antioxidant properties, which means it helps protect your skin from the sun and other oxidative damage. And it can also reduce inflammation in the skin, which can help prevent and smooth out wrinkles.

Did you know your skin can absorb copper? Studies show that there’s a low risk of adverse reactions from skin absorption of copper. And several placebo-controlled clinical trials have shown that sleeping on pillowcases impregnated with copper oxide can actually reduce the depth of facial wrinkles and improve overall skin health.

A 2020 study took small skin grafts and exposed them to these fabrics. The researchers found that they continuously released copper ions that were absorbed through the skin, which increased the production of some skin proteins, stabilized the dermal layer, and reduced aging and damage.

Copper and the Immune System

Copper is also required for the formation and activity of neutrophils, a type of white blood cell that’s a key component of the immune system. Their main role is to defend the body against infections caused by bacteria and fungi.

But there’s a downside to copper’s ability to support immunity: There’s an association between excess copper levels and increased immunity of cancerous tumors to treatment. So how difficult is it to get the right amount of copper for good health?

How Much Copper Do You Need?

Since copper is a trace nutrient, only a small amount is necessary daily. And only a small amount is stored in the body. Whereas iron or calcium requirements are in milligrams per day (mg/day), copper needs are in micrograms per day (mcg/day). A microgram is one-millionth of a gram, which is a very, very tiny amount indeed.

The following are the United State’s RDAs (Recommended Daily Allowances) for copper at different stages of life.

So those are the recommended minimum levels. What about maximums? Officially, the upper limit of copper for adults is 10,000 mcg per day. But it may also be the case that the official maximum levels should be lower. As many scientists are fond of saying, “More research is needed.”

Dietary Copper Sources

Copper is in a variety of foods. And the foods highest in copper are animal-derived products such as organ meats, oysters and other seafood, poultry, and red meat. Meat products are the only foods that will put you anywhere near the upper limit of 10,000 mcg per day. For example, three ounces of pan-seared beef liver has over 12,000 mcg of copper.

But you don’t have to eat animal products to meet your RDA of copper. Many plant-based foods are good sources of copper, too.

Here are some of the top plant-based sources of copper:

Copper Deficiency

If clinical copper deficiency is present, symptoms can include anemia (not enough red blood cells and/or not enough hemoglobin in the blood), bone and connective tissue abnormalities, and neurological problems.

But since so many foods contain copper, deficiency is generally less about intake and more frequently due to intestinal problems (such as Celiac disease) or genetic conditions. Maintaining adequate copper levels in the body is mostly dependent on absorption from the intestines. As a result, copper deficiency is relatively uncommon among the general population.

Your body also has the ability to modulate its copper absorption rate based on availability. It generally increases the absorption rate if your diet contains less copper.

However, copper levels are not typically assessed in routine testing as there isn’t a reliable biomarker for copper status. Blood levels of copper and ceruloplasmin (CP) concentrations are sometimes used in people with a known deficiency (such as with Menkes disease). But factors such as infection, pregnancy, and even some cancers can affect the accuracy of these levels.

Zinc Supplementation and Copper

However, there’s a cause of copper deficiency that is in your control and has been seen more frequently since the start of the COVID-19 pandemic: zinc supplementation. Zinc was one of many dietary supplements recommended during the height of the pandemic as a means to bolster immune defense.

While zinc can help prevent and fight infections, there is the issue of too much of a good thing. Excessive zinc intake (more than 50 mg a day) has been shown to interfere with the body’s absorption of available copper. As a result, copper levels in the body can drop to dangerous levels and cause symptoms of deficiency.

High doses of vitamin C (over 1,500 mg a day) or supplemental iron may also induce copper deficiency by competing with copper for absorption in the intestine. This is one reason to be cautious about taking large amounts of supplements on an ongoing basis.

Copper Toxicity

There are also a few ways to have dangerously high levels of copper in your body. That condition is most frequently associated with Wilson disease, a rare inborn error of metabolism that starts by overloading the liver with copper, and then moves on to the brain and other tissues.

People can also get acute copper poisoning from drinking beverages stored in copper-containing containers, as well as from contaminated water supplies. The US Environmental Protection Agency has set upper limits on copper in drinking water at 1.3 milligrams per liter, while the World Health Organization is okay with the slightly more lenient 2 milligrams per liter.

Copper can enter your drinking water through corroded copper pipes, so if you live in an old house or have well water, you may want to get your water tested.

Excessive amounts of copper can cause abdominal pain, nausea, vomiting, and diarrhea in the short term. Long-term copper overexposure can cause liver damage and kidney failure.

You can also get copper poisoning by cooking food, especially acidic food like tomato sauce, in uncoated copper cookware. (Many chefs love this cookware because copper is an excellent conductor of heat.) The good news is, most copper cookware is lined with a nonreactive metal, such as nickel, tin, or stainless steel. As long as you take care of the lining by cleaning it with nonabrasive materials, and stop using it if the lining starts to crack or flake, copper cookware can be perfectly safe.

Toxicity from Copper Supplementation

Another cause of copper toxicity is taking copper-containing supplements. Some of the most commonly found multivitamins contain copper. And some even contain over double the RDA for copper. But copper supplementation is not generally recommended.

Health care professionals like Dr. Neal Barnard actually advise against the inclusion of both iron and copper in multivitamins. Too much of either can negatively impact brain health, possibly even contributing to the development of neurological disorders like Alzheimer’s and Parkinson’s. One 2022 study based on the Atherosclerosis Risk in Communities (ARIC) cohort found that “Copper intake from supplements was associated with greater 20-year decline in global cognition overall.”

However, the amount of copper in multivitamins and other supplements isn’t the only reason there’s a risk of toxicity. It’s also because the average copper intake among US adults already exceeds the recommended amounts. With so many foods providing an abundance of copper, especially animal products that are commonly consumed as part of the modern industrialized diet, there’s no need for added copper supplementation.

In fact, getting copper from animal products may be just as bad or even worse than getting it from supplements. That same 2022 study found that dietary copper, especially when consumed with saturated fat, increased the risk of incident dementia. And since plant-based foods have lower copper bioavailability and saturated fat, there’s no known neurodegenerative effects (and less risk of copper toxicity).

Copper-Rich (But Not Copper-Excessive) Plant-Based Recipes

Goldilocks would be happy with these tasty (and simple to prepare) plant-based recipes. From savory breakfast wraps to naturally sweet chocolate chip muffins, meeting your copper needs (without risking exceeding them) on a plant-based diet can be easy (and delicious)!

1. Tofu Scramble Breakfast Wrap

Tofu Scramble Breakfast Wrap is a delicious morning meal that not only satisfies your taste buds but also prioritizes your nutritional well-being. You’ll get your daily copper needs met from the tofu, spinach, and avocado in this wrap. Plus, you also get the added benefits of fiber, plant-based protein, healthy fats, and plenty of other essential nutrients. This wrap is a hearty and savory way to start your day the plant-based way!

2. Green Goodness Sandwich

Green Goodness Sandwich practically overflows with fresh, colorful, and nutrient-rich veggies. The green veggies — leafy greens, cruciferous vegetables, and avocados — are all great sources of plant-based copper. And this sandwich is also piled high with other colors (which means lots of phytochemicals!) — from red tomatoes to purple onion to orange turmeric to white seeds. This nourishing meal is bursting with so much wholesome goodness, you may want to add it to your regular recipe rotation.

3. Banana Chocolate Chip Millet Muffins

Dark chocolate and millet are the copper-rich, plant-based stars of these Banana Chocolate Chip Millet Muffins. Whether you enjoy the muffins as a wholesome breakfast or an afternoon pick-me-up, you can take pleasure in knowing that you’re getting the nutrients your body needs. Indulge in the delightful flavor and nutritional benefits of Banana Chocolate Chip Millet Muffins — because a little copper can go a long way toward a healthier you!

Getting the Right Amount of Copper is Key

Although it doesn’t get the same attention as many other nutrients, copper is essential to health and vitality. It works as an antioxidant — combatting oxidative stress throughout your body. And it has research-backed benefits for your heart, brain, bones, skin, and immune system.

But too much copper can be a problem, and this may be more of a concern for people who eat large amounts of animal products that are especially high in it, take supplements with copper, or whose drinking water is contaminated with copper from pipes. The good news is that it seems most people who eat a plant-based diet will do just fine with their copper consumption. And that should please Goldilocks very much.

Tell us in the comments:

• Penny for your thoughts! What did you find surprising about copper and nutrition in this article?

• What’s your favorite copper-containing plant-based food?

• Which recipe will you try next?

Featured Image: iStock.com/ratmaner

Read Next:

• Zinc: Benefits, Risks, & How Much You Need

The post Dietary Copper: How Much Copper Should You Get and the Best Sources of Copper appeared first on Food Revolution Network.

In this article, we’ll embark on a journey to demystify the realm of antioxidants, delving into what they are, the types of antioxidants, and why they’re essential for our well-being.

Join us as we uncover the vibrant world of antioxidants and unveil the top foods and beverages that deliver a potent dose of these health-enhancing compounds.

Oxidation and Free Radicals

“Antioxidant” is a scientific term that literally means “substance that inhibits oxidization.” So in order to understand antioxidants, it helps to first understand oxidation and what happens during this process.

Oxidation happens naturally as your cells process the oxygen you breathe and convert it into energy. During this process, electrons pass along a series of molecules in something called cellular respiration. However, some electrons break free and become unpaired, damaging cells and DNA in their search for other electrons.

Molecules with one or more electrons are called free radicals.

Some free radicals form during natural processes like inflammation from an acute injury. But others develop in response to external factors like fried foods, alcohol, tobacco smoke, pesticides, pollutants in the air, and eating an unhealthy diet.

While free radicals aren’t inherently bad (your body uses them for certain processes, like fighting off problematic bacteria), they are highly unstable and can cause damage to your DNA, proteins, and cell membranes. The key is to have a balance — enough free radicals for their useful functions but not so many as to cause damage. When there are too many free radicals, they overwhelm the body’s natural repair processes and cause health problems.

Oxidative Stress and Antioxidants

A buildup of too many free radicals in the body is known as oxidative stress.

Oxidative stress is thought to be a leading cause of age-related and non-age-related deterioration and disease, including memory loss, the breakdown of organs, autoimmune disorders, heart disease, type 2 diabetes, cancer, and even wrinkles.

And that’s where antioxidants come into play. They are the good guys in the fight against excessive free radicals and subsequent oxidative stress. Antioxidants neutralize free radicals from oxidation by giving them the electrons they need to stabilize.

This is not just a one-and-done situation, however. Every day, your body is creating free radicals. So you need to consume antioxidants daily in order to keep your cells healthy and in balance. Without antioxidants, free radicals would build up and create significant oxidative stress, putting you at higher risk for a number of chronic diseases and other health issues. This is called oxidative debt.

What’s the Solution to Oxidative Debt?

It’s estimated that we need between 8,000 and 11,000 antioxidant units per day to avoid a deficit. But the average American doesn’t even get half the minimum recommended amount of antioxidants.

This deficiency may be part of the reason why oxidative stress-related diseases, such as heart disease, type 2 diabetes, and certain types of cancer, are so prevalent in industrialized countries.

The solution? We need to consume more antioxidants.

What Are the Different Kinds of Antioxidants?

There are thousands of substances that act as antioxidants in the body. However, not all antioxidants are interchangeable or operate exactly the same way. Some antioxidants excel at fighting certain types of reactive oxygen species (ROS), such as free radicals, while others are effective only in specific parts of your cells.

Your body naturally produces some antioxidants, but most of them have to come from your diet.

While most foods contain some antioxidants, plant foods are the primary source. On average, plant-based foods contain 64 times more antioxidants than animal-based foods.

So what are the most important antioxidants to pay attention to?

Vitamin E

While there are eight forms of fat-soluble vitamin E, α-tocopherol is the most bioactive form of this antioxidant in humans. Vitamin E supports cardiovascular health and immune function, and is good for your eyes, skin, and brain. But it’s necessary to get it from food rather than supplements to reap its benefits. Top food sources include nuts, seeds, avocado, bell peppers, and mango.

For more on vitamin E, including the best sources, see our article, here.

Vitamin C

This crucial water-soluble antioxidant has actually been shown to regenerate other antioxidants. While it’s best known for preventing scurvy and maybe the common cold, vitamin C is also necessary for collagen production and can protect your skin from the sun. Top food sources include citrus fruits, bell peppers, broccoli, papaya, and brussels sprouts.

To find out more about the benefits of vitamin C, see our article, here.

Vitamin A

Technically, vitamin A is a group of compounds known as fat-soluble retinoids, rather than a single vitamin. Together, these compounds make up vitamin A, which is an important antioxidant for eye health specifically, as well as immune support and reproductive health. There are both active forms and precursors available in food, the former mainly being in animal products while the latter are found in plants.

Plant-based vitamin A compounds are called carotenoids and include beta-carotene and lycopene, as well as lutein and zeaxanthin. While not all of these carotenoids convert to vitamin A, they are all important antioxidants for good health.

For more on vitamin A and carotenoids, see our article, here.

• Beta-carotene — This red/orange plant pigment combines with other elements to form vitamin A in your body. Top food sources include carrots, sweet potatoes, winter squash, spinach, kale, cantaloupe, and apricots.
• Lycopene — This fat-soluble antioxidant can mostly be found in red- and pink-hued foods. The most famous source is tomatoes, but it’s also found in watermelon, pink grapefruit, pink guava, papaya, and goji berries.
• Lutein and Zeaxanthin — These carotenoids are vital for good vision and work together to protect your eyes from oxidative stress. Top sources of lutein and zeaxanthin are cantaloupe, corn, carrots, and red and yellow bell peppers.

Selenium

This important antioxidant is actually a mineral and originates in soil, where it’s soaked up by growing plants. Selenium is crucial for reproductive hormones as well as thyroid health. Top food sources include Brazil nuts, brown rice, mushrooms, oatmeal, and spinach.

Zinc

The mineral zinc can work as an antioxidant in the body. However, it also works synergistically with other antioxidants to increase their impact. Zinc is essential for DNA protection, wound healing, and the health and functioning of your immune system. For some people, leading sources of zinc are seafood like oysters, crab, and lobster. But good plant-based sources include nuts, seeds, whole grains, and legumes.

For more on the benefits and risks of zinc, and how much you need, see our article, here.

Polyphenols

Polyphenols are a category of pigments, of which the largest group is called flavonoids. They include subgroups like flavones (luteolin and apigenin), anthocyanidins (malvidin, pelargonidin, peonidin, and cyanidin), flavanones (hesperetin, eriodictyol, and naringenin), and isoflavones (genistein, glycitein, and daidzein). Best known for their disease-protective effects, polyphenols can be found in many different types of plant foods, including fruits, vegetables, whole grains, and legumes. Coffee, tea, and dark chocolate are also popular sources of polyphenols.

Omega-3 Fatty Acids

These polyunsaturated fatty acids come in three main forms: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Some plant foods have ALA, but EPA and DHA are found mainly in fish, certain sea vegetables, and algae. The human body can convert ALA to EPA and DHA, though the efficiency of conversion varies from person to person.

Some people are efficient converters and may do just fine if they eat plenty of ALA. Others benefit from a direct form of DHA and EPA — whether from fish, fish oil, or from an algae-based supplement. Popular foods highest in ALA are flax seeds and chia seeds, with moderate amounts in hemp seeds and walnuts.

Omega-3s are beneficial for brain and heart health along with possessing anti-inflammatory and immune-supporting qualities.

For more on omega-3 fatty acids, including the best sources and how much you need, see our article, here.

Are Antioxidant Supplements Worthwhile?

Many antioxidants are available as highly concentrated supplements. So how does that compare to eating them in food directly?

In a 2004 study published in the American Journal of Clinical Nutrition, researchers put some participants on a fruit- and vegetable-heavy diet while giving others a supplement containing the same antioxidant nutrients.

The study leaders concluded that dietary intervention was better than the supplements at combating oxidative stress.

Foods contain a variety of antioxidants that work synergistically, so they tend to be more effective than supplements, which offer nutrients in isolation.

In fact, the majority of studies on antioxidant supplements have concluded that they provide few, if any, significant health benefits.

Risks of Antioxidant Supplements

While I’m not aware of any research that shows problems ensuing from overconsumption of antioxidants from food, it does seem that some antioxidants can be harmful when taken excessively in supplement form. For example:

• Beta-carotene: A 1996 study published in The FASEB Journal found that beta-carotene supplements may actually increase lung cancer incidence in smokers. This conclusion was also confirmed again in a 2019 randomized, double-blind trial among Finnish men.
• Vitamin E: A 2005 meta-analysis published in the journal Annals of Internal Medicine found that taking a daily dose of 200 IU of vitamin E per day did not raise the risk of death and had possible health benefits. However, the researchers found that for those taking daily doses of 400 IU or more, the risk of death was about 10% higher than among those taking placebos.
• Selenium: High levels of selenium supplementation have been linked to type 2 diabetes, high triglycerides, prostate cancer, heart disease, and issues with immune and thyroid function.

Top Antioxidant-Rich Foods

In a 2010 study published in Nutrition Journal, researchers measured the antioxidant concentration of more than 3,100 foods, including everything from nuts and seeds to breakfast cereals and grilled chicken.

Their conclusion? “Antioxidant-rich foods originate from the plant kingdom while meat, fish, and other foods from the animal kingdom are low in antioxidants.”

Here are 12 of the top antioxidant-rich foods and spices; and remember, it’s important to eat organic as much as possible because pesticides can also create free radicals in our bodies:

1. Clove

The study mentioned above ranks clove as one of the foods with the highest antioxidant capacities thanks to its high levels of phenolic compounds. Clove is also known for its antimicrobial and anti-inflammatory capabilities, making it an important food for immunity. While often associated with the holidays, ground clove has a sweet-meets-savory flavor and can be used in desserts, mocktails, soups, and many other flavorful dishes.

2. Pomegranate

Both pomegranate arils and juice have a high antioxidant content due to their flavonols, vitamin C, and the anthocyanins that give them their color. The compounds in pomegranates make for effective free radical scavengers and can reduce oxidative stress. Use the arils in salads and desserts, and the juice in dressings, marinades, and beverages.

For more on pomegranates and their benefits, check out our in-depth article on them.

3. Artichokes

According to the aforementioned Nutrition Journal study, artichokes are among the top antioxidant-rich veggies. But don’t just eat the hearts — the leaves contain a lot of the good stuff, including phytochemicals and flavonols! If you’ve never cooked whole artichokes, it’s easier than it appears. Find out more in our article, Artichokes: Nutrition, Benefits, & How to Cook and Eat Them.

4. Oregano

A great addition to plant-based pizza or almost any savory dish, oregano is big on taste and nutrient density. Research has found it to be a strong antioxidant due to the phenols carvacrol and thymol.

You can easily grow oregano at home in an indoor or outdoor garden, along with other antioxidant-rich herbs, such as rosemary, thyme, and sage. We use it in our Vegan Feta, and it is absolutely delicious!

For more on oregano, see our article, here.

5. Allspice

This versatile spice contains vitamin A, vitamin C, eugenol, quercetin, and tannins. Often used as a folk remedy, allspice has antioxidant properties that are protective against cardiovascular disease, digestive disorders, and obesity. It’s commonly added to sweet dishes and baked goods, or for a more robust flavor, try adding it to stews, curries, and soups. Some people even like it in lasagna sauce!

6. Cinnamon

While not quite as potent as clove, cinnamon is another fragrant spice commonly used in baked goods and other sweets that’s a powerful antioxidant. It’s also known for its specific ability to relax blood vessels, making it a valuable functional food for metabolic disorders. To reap its full benefits, use it with other nutrient-dense foods like oats or legumes.

7. Moringa

While you might expect to see other leafy greens on this list such as kale or collard greens, moringa packs an even more powerful punch. Although not as common as these other leafy greens, moringa is becoming more available either fresh or powdered. It’s a good thing, too, because it’s loaded with polyphenols, carotenoids, and vitamin C. And its capability to fight cell damage also gives it antitumor potential in fighting multiple types of cancer. Include it in smoothies and other beverages, along with soups, stews, and curries.

For more on moringa, read our in-depth article, Meet Moringa: What Is This Transformative Superfood Good For?

8. Blackberries

A 2023 study on blackberries showed they have powerful antioxidant, antimicrobial, and anti-inflammatory activity. It also found they could have applications in both the prevention and treatment of various diseases linked to oxidative stress due to their high levels of anthocyanins, as well as vitamins A and C, carotenoids, and other phytochemicals. You can use blackberries however you use other berries, such as in smoothies and smoothie bowls, salads (including fruit salads), baked goods and other desserts, and mocktails.

If you’re interested in creative ways to enjoy berries, check out our article, 5 Healthy Berry Recipes & How to Use Berries.

9. Sunflower Seeds

Of all the most eaten seeds, sunflower seeds rule them all in terms of antioxidant capacity. Sunflower seeds are high in vitamin E and also contain omega-3 fatty acids, polyphenols, and flavonoids. Although they’re plenty healthy on their own, sprouting the seeds may increase their antioxidant content. You can use sunflower seeds or sprouts in salads, granola, homemade crackers and other snack foods, and in veggie burgers.

10. Dark Chocolate

Chocolate may be responsible for up to 20% of antioxidant consumption in the US and Europe. But when it comes to chocolate, the higher the percentage of cocoa, the better. Dark chocolate has a wealth of antioxidant compounds including polyphenols, flavanols, and catechins. However, if you’re going to eat dark chocolate, you may want to find out the lead and cadmium content as heavy metals have become a concern. You can use chocolate in desserts like nice cream and baked goods, smoothies, overnight oats, or granola.

11. Walnuts

Of all the commonly eaten nuts, when it comes to antioxidants, walnuts reign supreme. In fact, walnuts are one of the plant foods consistently ranked high in terms of antioxidant capacity. They had the highest level of polyphenols out of nine different nuts in one study, and showed potential for inhibiting atherosclerosis and preventing heart disease. Walnuts go well in baked goods, granola, oatmeal; sweet or savory side dishes; and in salads, sauces, and dressings.

12. Coffee

This popular beverage turns out to have loads of antioxidants such as flavonoids and quercetin. In fact, in many different countries, including the US, coffee is the #1 source of antioxidants — by a wide margin. Some researchers even consider caffeine to be an antioxidant, of which coffee also has plenty. Drink coffee straight to get the most bang for your buck. What you put in your coffee matters, as sugar and dairy can have harmful effects on your health and can decrease the coffee’s antioxidant effects.

For more on coffee, check out our in-depth article, here.

Antioxidant Recipes

The healing benefits of antioxidants never cease to amaze us, and what’s even more amazing are all the tasty ways you can consume them daily! Antioxidants are found in both sweet and savory plant-based foods, so no matter which tastes you prefer, we’ve got something for everyone with these antioxidant-rich recipes!

1. Morning Mocha Smoothie

Coffee and chocolate may be two of the most soul-satisfying antioxidant-rich foods on the planet. Featuring them together creates a flavor combination that is simply blissful! Because you get two superfood stars in one scrumptious smoothie, you get tremendous amounts of polyphenols (a potent type of antioxidant). With the addition of bananas, dates, walnuts (which are also rich in antioxidants), and hemp seeds, you get a nutrient-powered smoothie that will surely give you a boost of energy to start the day!

2. Grilled Romaine, Sunflower, and Pomegranate Salad

Nutty sunflower seeds and tart pomegranate are the antioxidant duo you didn’t see coming! Grilled romaine not only puts a new spin on salad, but this recipe also provides an explosion of plant-based antioxidants like vitamin E, omega-3 fatty acids, and polyphenols from the sunflower seeds as well as vitamin C, flavonols, and anthocyanins from the pomegranate. With so many antioxidant-rich ingredients in this simple yet delicious salad, it’s a winner both in nutrition and presentation!

3. Cheesy Artichoke and Asparagus Penne

Artichokes are among the top antioxidant-rich veggies — and boy, oh boy do we love them (and hope you do, too!) in this Cheesy Artichoke and Asparagus Penne! Full of powerful antioxidant properties, phytochemicals, and essential minerals like magnesium, potassium, niacin, and folate, adding artichokes to your diet regularly is a great way to turn down inflammation and turn up healing plant power. What’s more, this colorful pasta is packed with fiber from the veggies, whole grains, and lentils as well as protein from the lentils — so you’ve got the complete package when it comes to this meal.

Here’s What You Can Take Away from This Article

Now that we’ve taken a look at antioxidants, it’s time to eat the rainbow and spice up your daily diet with as many antioxidant foods as you can. They can help protect you from heart disease, cancer, type 2 diabetes, vision loss, and many other health challenges. And they can even help you to feel and look younger!

When it comes to antioxidants, the whole really is greater than the sum of its parts. So feast on a variety of whole plant foods, and your body will thank you for the rest of your life.

Tell us in the comments:

• How does this article change how you think about antioxidants?

• What types of antioxidants do you need more of in your diet?

• What are your favorite antioxidant-rich foods?

Featured Image: iStock.com/YelenaYemchuk

Read Next:

• What Are Flavonoids? And How Are They Good for Your Health?

The post What Are Antioxidants? And What Are the Most Antioxidant-Rich Foods? appeared first on Food Revolution Network.

One of the poster children for dose dependence is the mineral selenium. It’s a trace element essential for human health, and science didn’t figure that out until the 1950s. Before then, most researchers were certain that it was as toxic as arsenic and, therefore, had no place anywhere near human mouths. They weren’t entirely wrong, as too much selenium is very bad for you indeed.

Selenium gained notoriety as a toxin long before scientists realized it was essential for health. While the first reported case of what was probably selenium poisoning goes way back — all the way back to Marco Polo, who wrote about a disease he encountered in 13th-century China that rotted horses’ hooves — it wasn’t until the 1930s that selenium became notorious as a potentially toxic element.

After eating plants with high selenium content over a period of time, animals like horses and cattle developed a disease graphically named the “blind staggers,” which featured such symptoms as blindness, loss of muscle control, disorientation, and respiratory distress.

And then, in 1957, scientists discovered a health benefit to the element when selenium supplementation was shown to prevent necrosis of the liver in rats. (Our view on the use of animals in medical research is here.)

Further biochemical research found that selenium was essential for the function of an important group of antioxidant enzymes called glutathione peroxidases. That function appears to help with the prevention of several diseases, including cardiovascular disease, cancer, thyroid problems, and neurological disorders.

So in this article, we’ll look at some of selenium’s most important benefits when it comes to your health. And since it’s critical for your survival, but too much can poison you, we’ll explore exactly how much you need. We’ll also identify the best sources, and set you up for selenium success if you eat an exclusively plant-based diet.

What Is Selenium?

Selenium, or Se on the periodic table, is a mineral found in soil. It exists in two forms: organic and inorganic. Plants can uptake the inorganic variety and transform it into organic selenium, as either selenomethionine or selenocysteine, which are bound to amino acids and help build proteins in plants, animals, and people. Like vitamins and certain amino acids, selenium synthesis doesn’t happen on its own in the body. Therefore, it’s necessary to get it from diet or supplementation.

First discovered in 1817, selenium means “moon” in Greek. It got that name when its discoverer, Jons Jacob Berzelius — who had a sulfuric acid factory in early 19th-century Sweden — originally mistook it for another recently discovered element, tellurium, which means “Earth element.”

The mistaken view that selenium and tellurium were the same arose, apparently, from the fact that they both smelled strongly of horseradish when burned! When he realized his mistake, Mr. Berzelius simply named it after the nearest heavenly body to the earth, which of course is the moon.

While tellurium is relatively rare and pretty much always hazardous to human health, selenium has a number of important uses in the body and is beneficial to health in appropriate doses (which we’ll go over shortly).

Selenium Benefits and Uses

Once scientists got their heads around the idea that selenium did things other than giving livestock the blind staggers, they began finding positive effects of selenium pretty much everywhere they looked. We now know that selenium supports cardiovascular health, cancer prevention, kidney and respiratory function, inflammatory response, thyroid function, and the body’s ability to fight infection.

Is Selenium Good for the Heart?

Researchers in 2006 looked at 25 studies, dating back to 1982, that measured both incidence of coronary heart disease and levels of selenium found in participants’ blood and/or toenails. They found that a 50% increase in selenium concentration translated, on average, to a 24% decreased risk of heart disease.

Keshan’s disease, which causes enlargement of the heart and palpitations along with cardiomyopathy and heart failure, is also thought to originate from selenium-deficient soil. First reported in Keshan County, China, the disease killed thousands from the 1930s–1960s until selenium supplementation came along, leading to a reversal in the disease for many.

Selenium and Cancer

Some research suggests that supplementing with selenium can help prevent cancer, particularly for people who have low selenium levels to begin with, or who have a higher-than-average risk of developing cancer.

In one meta-analysis of randomized controlled trials, researchers found that taking selenium supplements seemed to lower the overall chance of getting cancer.

We’ve also seen that patients with some cancers, including cervical, ovarian, endometrial, breast, and thyroid cancer, show reduced selenium levels. But correlation is not causation, and it can be hard to know whether selenium deficiency causes cancer, or whether cancer causes low selenium levels. That’s why it’s significant that one study found that selenium supplementation caused regression of the CIN1 type (cervical intraepithelial neoplasia grade 1, in case you were in suspense about that) of cervical cancer.

A 2016 meta-analysis of six case-control studies also found that people with the highest intake of selenium had a significantly reduced risk of developing pancreatic cancer.

And selenium definitely shines when it comes to reducing the risk of gastric cancer (aka stomach cancer). A 2016 meta-analysis of eight studies found that people with higher levels of selenium had a lower chance of getting stomach cancer, and were also less likely to die from the disease if they did get it.

Selenium COVID Benefits

An intriguing 2023 study even looked at whether selenium levels in the blood have an impact on the development and severity of COVID-19. The researchers found that, on average, healthy people had higher selenium levels compared to those with COVID-19 symptoms. Whether COVID-19 lowers selenium stores or whether low selenium levels make it more likely to contract COVID-19 is still an open question that deserves further research.

Selenium and Asthma

Asthma is another condition where selenium appears to play a role — though here, too, we don’t yet understand which way the causal relationship goes. But, we do know that both adults and children diagnosed with asthma have lower selenium levels than those without the disease. And the less controlled the condition, the lower the levels of selenium.

Selenium and Kidney Disease

If selenium and your kidneys ever posted their relationship status on social media, it would definitely include the phrase “it’s complicated.” On the one hand, an analysis of 12 years of data for over 30,000 people showed that those who ingested more selenium had a lower risk of kidney stones compared to those who had less. This was especially true for younger people, males, and those who were overweight or obese.

On the other hand, a 2022 study suggested that higher selenium levels may impair kidney function. Using a statistical technique called Mendelian randomization (it’s also complicated, but basically it uses genes to “randomize” participants without having to actually put them into different groups with different treatments), researchers concluded that elevated levels of selenium are a causative factor for kidney function impairment.

Clearly, with selenium, not too much and not too little is the key.

Does Selenium Help with Inflammation?

Selenium also plays a role in reducing the kind of chronic inflammation that’s a root cause — or significant contributor — to many health conditions, including cardiovascular and most autoimmune diseases.

One of the most common ways researchers measure inflammation is through a biomarker called C-reactive protein, which they affectionately nickname CRP. CRP production happens in response to inflammation. So, if you can measure CRP levels, you have a proxy for the amount of inflammation in the body. A 2023 meta-analysis of 13 studies found that higher levels of selenium are associated with statistically significant (and, just as importantly, clinically meaningful) reductions in CRP levels.

Selenium and Thyroid Health

Selenium is important for the healthy functioning of your thyroid, the butterfly-shaped gland at the base of your neck that regulates metabolism, among other things. Selenium deficiency can lead to hypothyroidism (meaning the thyroid is underactive), which causes sluggishness and weight gain.

Supplementing with selenium has been shown to improve an autoimmune disease that targets the thyroid gland called thyroiditis (literally, inflammation of the thyroid). Other thyroid conditions that may benefit from selenium include Graves’ disease, Graves’ orbitopathy, Hashimoto’s thyroiditis, and cretinism.

How Much Selenium Is Necessary?

Here’s a handy-dandy chart for you to print or copy in case you’re into scrapbooking about your essential nutrients. In the case of selenium, the recommended intakes are in micrograms per day (µg/day).

Selenium Content Variability

To recap: Selenium is an essential nutrient that’s found in soil. But not all soil is equally rich in it, so the selenium content of food depends on where it was grown (or, in the case of animal products, where what the animal ate was grown).

Within regions, there’s a huge variability in selenium concentrations, even from field to field. In the upper Midwest of the United States, researchers found a huge range in selenium content in various foods. How huge? Check out these examples:

It gets worse. A 1996 study with the riveting title, “Selenium content of foods purchased in North Dakota,” reported that two brands of the exact same product, masa harina corn meal, bought at the same store, differed in their selenium content by a factor of 1,000%.

So what’s a person to do?

The most common “selenium hack” is to consume one or two Brazil nuts per day, which can deliver, on average, 96 micrograms of selenium (almost double an adult’s daily requirement). Brazil nuts are also highly variable in how much selenium they contain, with a low of 0.03 and a high of 512 micrograms per day (in other words, the nuts with the most selenium have over 17,000 times more than the ones with the least). But most of them contain a decent amount.

There is, however, a good reason to go a little easy on the Brazil nuts, which is their relatively high concentration of barium, an element that is known to be toxic when consumed in large amounts or over a long time. It’s unlikely to be a concern with a nut or two per day, but if you down a whole package of Brazil nuts, you’re liable to get a fairly massive dose of selenium, with a potentially concerning helping of barium on the side.

Also, if you take supplements, check to see if any of the formulas you’re taking contain selenium. If any of them do, that may well provide adequate selenium, in which case there is no need to eat a Brazil nut or two per day.

Foods Rich in Selenium

In general, there’s an association between the protein and selenium content of foods, with the highest-protein foods containing the most selenium. And since selenium is routinely added to animal feed to address selenium deficiency in human populations (though not in quantities that lead to the blind staggers), meat and other animal products tend to be high in the mineral.

If you don’t consume animal-derived products, the richest sources of selenium — aside from Brazil nuts (which are really in a class of their own) — are grain products such as cereal, pasta, and bread. To get the most selenium, choose whole grain products, which contain about twice as much selenium as refined ones. A single cup of cooked oatmeal contains about 40% of the recommended daily intake for an adult.

Some seeds, such as sunflower and sesame (including seed pastes like tahini), also contain a decent amount of selenium. Nuts other than Brazil nuts contain very small amounts of selenium — it’s like since they can’t compete, they’re not even trying. Legumes, including soybeans and soybean products, also deliver small amounts of selenium.

If you’re curious about the selenium status of just about every food you can think of, here’s a comprehensive database courtesy of the USDA.

Does Selenium Come with any Risks?

Obviously, you’ve got to treat any nutrient that can cause the blind staggers with a certain amount of respect. Even if you’re not a horse spending 20 hours a day munching on selenium-rich fodder you can overdose on selenium. Fortunately, there are really only two reliable ways to accomplish this dubious and dangerous achievement: through supplementation, or by eating very large amounts of Brazil nuts on a regular basis.

Some folks learned this the hard way after taking a particular liquid selenium supplement in 2008 that contained roughly 200 times the selenium content than was advertised on the label. According to the case report that was published in 2010, they developed symptoms such as fatigue, hair loss, joint pain, nail discoloration, and nausea within two weeks. The symptoms persisted for 90 days or longer.

The Food and Nutrition Board of the US National Academies of Sciences has set the Upper Tolerable Limit for selenium intake at 400 µg/day. The World Health Organization and the governmental advisory boards of Australia and New Zealand agree, while the “safe upper limit” in the UK is a slightly higher 450 µg/day. If you stay below those limits, it seems you’re highly unlikely to wind up with any toxicity issues.

Is Selenium Supplementation Helpful?

Too much selenium is not good news — but so is not enough. Fortunately, diets deficient in selenium are seldom seen in developed countries. In some places where the soil is selenium-poor and people rely on locally produced foods for the vast majority of their calories, population-wide selenium deficiencies can occur (like what was seen with Keshan’s disease in China).

In the United States and other modern societies, however, the vast majority of people get adequate amounts of selenium. However, studies from Europe do show lower serum concentrations of selenium in vegans and vegetarians, compared to omnivores. In fact, researchers found that one-third of vegetarians and 40% of vegans had selenium levels below 50 µg/L, which might be considered low.

But the bottom line on supplementation for most people is that it’s probably not necessary, as even those on the lower end are within reference ranges. Also, the population studies were conducted in Europe, and so may be less relevant to residents of North America, the vast majority of whom ingest adequate amounts of selenium.

And as with many nutrients, selenium supplementation may carry unpredictable effects. Food is not just a collection of isolated nutrients — it’s more of a symphony, with all of the components coming together to create a greater whole. And supplementing with even low levels of selenium could, at least potentially, have effects that aren’t what we might have anticipated or intended.

A 2007 study followed 1,200 people who lived in a part of the US where selenium consumption is low. Half were given 200 micrograms per day of selenium, and the other half received a placebo. Over an average of almost eight years of follow-up, the selenium group was 55% more likely to develop type 2 diabetes. And those who were found to have the highest blood plasma selenium levels were almost three times more likely to develop the disease.

And in other studies, high levels of selenium supplementation have been linked to prostate cancer, heart disease, and issues with immune and thyroid function.

If you want to be on the safe side, you can “supplement” with a single Brazil nut per day, which, on average, will give you all the selenium your body requires while staying well below the safe upper limits mentioned previously. Personally, I think Brazil nuts taste better than any vitamin I’ve ever chewed on! And I like the fact that they are, in fact, a food.

Plant-Based, Selenium-Rich Recipes

By enjoying a colorful and varied plant-based diet, it may be easier to get enough selenium per day than you realize. From our creamy Brazil nut butter to our juicy All-American plant-based burger, these recipes are a great source of nourishing minerals and are a delight to devour!

1. Brazil Cashew Nut Butter

The mild, buttery flavor of Brazil nuts makes them an excellent choice for delicious nut butter. And since they’re outrageously high in selenium (more than any other nut), a little bit goes a long way in terms of meeting your selenium needs. We’ve combined them with cashews for this nut butter recipe, which adds even more creaminess and a balance of minerals such as selenium, magnesium, and zinc.

2. Walnut and Lentil Stuffed Mushrooms

Nearly every wholesome ingredient in these scrumptious and savory Walnut and Lentil Stuffed Mushrooms contributes to your daily selenium needs. With roughly 32µg of selenium per serving, these little bite-size beauties check all the culinary boxes from nutrition to flavor and could make a great appetizer at your next plant-based gathering!

3. All American (Plant!) Burger with Dehydrated Mushroom Bacon

Sink your teeth into this juicy All-American (Plant!) Burger. This juicy burger is made with a base of hearty brown rice, savory kidney beans, and naturally sweet root vegetables (beets and carrots, to be specific). It’s also topped with smoky, umami, and crunchy Dehydrated Mushroom Bacon. The All-American burger also comes with a good concentration of selenium per serving, thanks, in part, to the mushrooms. What’s more, this is a delicious and nut-free way to boost your selenium intake.

Selenium Is Important for Health — in Moderation

Selenium is a trace element essential for human health, with roles in metabolism, nervous and immune systems, DNA synthesis, thyroid function, and reproductive wellness.

While animal foods tend to be highest in selenium, there are many plant-based sources, and most people who eat foods from a variety of soils are getting enough selenium in their diets.

Supplementation can lead to excessive selenium, so for most people, it may be safest to stick to dietary sources. A single Brazil nut per day, for example, provides more than enough selenium without spiking blood levels into dangerous territory. Plus, it’s a food.

Tell us in the comments:

• Where do you get your selenium? What foods do you regularly eat that contain significant quantities?

• What foods might you add to your diet to ensure you’re getting enough of this essential nutrient?

• What selenium-rich recipe will you prepare next?

Featured Image: iStock.com/bit245

Read Next:

• The Truth About Iron + Why Plant-Based Foods Are the Best Way to Get the Iron You Need
• All About Magnesium: Health Benefits, Risks, & Magnesium-Rich Foods You Should Know About

The post What Is Selenium and Why Is it Important for Health? appeared first on Food Revolution Network.

Humans have been cultivating grapes for a long time — possibly as long as we’ve been living in civilizations. Babylonian ruler Hammurabi, famous for publishing the world’s first written code of laws, used his power to regulate the wine trade in the 18th century BCE.

The ancient Greeks and Romans worshiped the God of Wine (named Dionysus and Bacchus, respectively) with festivals, rituals, and, yes, drunken parties, too. When the Vikings first landed in North America, they found it so covered in wild grapes that they named it “Vinland.”

And the grape’s popularity hasn’t diminished with time. By edible weight, grapes are the world’s number one fruit crop, with about 74 million tons produced each year.

Grapes are grown for three purposes: eating fresh (as table grapes), eating dried (as raisins), and drinking (as wine and grape juice). But roughly half of all grapes grown around the world end up in wine bottles.

Given that grapes are high in naturally occurring sugars, and that they’re frequently fermented in alcoholic beverages, are grapes actually healthy? What about when that sweetness is concentrated in raisins? And how do we make sense of all the conflicting information about whether compounds in wine help us live longer, or cause disease?

What Are Grapes?

Grapes are small, round fruits — technically berries — that grow in clusters on deciduous vines of the flowering plant genus Vitis.

There are a number of grape colors, ranging from yellow to green to red to crimson to purple to black (with even some dark blue and orange varieties thrown in for good measure). The darker grapes get their hue from differing kinds and concentrations of anthocyanins, a type of flavonoid that’s very interesting to health and antiaging researchers because of its unique antioxidant effects.

The taste of grapes can vary from very sweet to slightly tart, depending on the variety. They’re commonly enjoyed both fresh and as a key ingredient in various culinary preparations such as juices, jams, jellies, wines, and raisins.

Types of Grapes

While you could theoretically dehydrate any old grape into a raisin, cook it into jelly, or press and ferment it into wine, there are different varieties that are considered optimal for each of these culinary purposes.

Vitis vinifera is the dominant grape species for winemaking (in Latin, its name means “grapevine carrying wine”). You may be familiar with some of its more famous varieties, including Sauvignon Blanc, Syrah, Riesling, and Muscat Blanc. Vinifera grapes have a high sugar content and come in a wide range of berry sizes.

Table grape varieties include Thompson, Flame, Crimson seedless, Concord, Muscat, Niagra, and Red Globes. Most are bred to be seedless.

I know that seedless fruit can seem weird and unnatural (how do they have children!), but they are created through natural mutation and cultivated via cuttings. That’s a completely different process from genetic engineering. Interestingly, the descendants of this process are clones of their parents (meaning that they are genetically identical).

Raisin grapes are also typically high-sugar cultivars that are seedless. Some of the most popular raisin grapes include common table grapes like Muscat, Sultana, Thompson seedless, and Fiesta.

Grape Nutrition

As proud members of the fruit and berry families, grapes are nutritional powerhouses. According to the USDA, a serving of grapes is one cup or about 32 grapes. (I would have guessed fewer. But this is one experiment that is totally safe to do at home, so the next time I buy a bunch of grapes, I’m going to count one cup’s worth myself.)

In addition to a hefty dose of hydration, a cup of grapes will provide, on average:

• 104 calories
• 27.3 grams of carbohydrates
• 23.4 grams of sugar
• 1.1 grams of protein
• 1.4 grams of fiber
• 18% of the daily value (DV) for vitamin K
• 6% DV for potassium
• 21% DV for copper
• 9% DV for thiamin
• 8% DV for riboflavin
• 8% DV for vitamin B6

Raisins also contain a decent amount of potassium, copper, and fiber. However, because the water content of the grapes has been removed, you’re mostly left with a concentrated sugar source. One small 1.5-oz box of raisins can contain a whopping 28g of sugar! However, as you’ll see below in the section on health benefits, raisins do share many of the health benefits of raw grapes. But make sure to brush your teeth after, as dried fruit tends to stick to the teeth.

For more on dehydrated foods like raisins, check out our Guide to Dehydrating Food: Methods, Foods to Try, and Recipes.

Antioxidants in Grapes

When it comes to antioxidants, the darker the grape, the higher the antioxidant concentration. And the red and purple grape varieties are highest in anthocyanins. Research shows that these compounds may help reduce the risk of heart disease, cognitive decline, and type 2 diabetes, as well as support healthy weight maintenance and a normal inflammatory response.

Grapes also contain resveratrol, which has been associated with increased nitric oxide (NO) production. This NO isn’t a Bond villain, but a powerful neurotransmitter that helps blood vessels relax and also improves circulation, both of which are associated with heart health.

Resveratrol also acts against tumors, and people are looking into using it to help prevent and treat several kinds of cancer.

One challenge is that, in general, resveratrol has a low bioavailability, which means that even if you consume large quantities, your body can only absorb a little. The good news is resveratrol can interact with fatty acids, so you can increase its bioavailability by consuming foods that contain it (like grapes!) alongside a healthy source of fat.

Grapes and avocado toast, anyone?

Don’t turn your nose up at green grapes just because they aren’t anthocyanin or resveratrol superstars, though. They also deliver a wealth of phytonutrients and antioxidants, most of which belong to the flavanol family of polyphenols.

What Are Grapes Good for?

With all those antioxidants and polyphenols and anthocyanins and NO boosters, you’d expect grapes to provide oodles of health benefits. And luckily, they don’t disappoint.

Grapes and Type 2 Diabetes

Grapes can be very sweet. So you might be surprised to learn that both red and green grapes, as well as unsweetened grape juice, are considered to be low on the glycemic index and have a low glycemic load. Apparently, the fiber, water, and other cofactors in grapes help to create balance and to slow the absorption of the sugars they contain.

And might grapes also contain compounds that are helpful in the prevention of type 2 diabetes? Yes! The skin and seeds of the Vitis vinifera grape can reduce inflammation, prevent cell death, and encourage cell growth in people with type 2 diabetes. They can also reduce oxidative stress (which can damage cells) and improve the way your body metabolizes fats. Ironically, the skin and seeds of grapes, called grape pomace, are typically discarded in the wine-making process. But they are included in many fresh grape juices.

In 2021, researchers discovered that grape pomace can help treat type 2 diabetes. They chose a grape called Carménère (used in Chilean winemaking) and subjected its pomace to hot pressurized liquid extraction (which would make a great name for a spy thriller about a plot to smuggle hot water balloons out of the country).

Several of the polyphenols of interest in the resultant mixture were found to inhibit diabetes-related enzymes. A cluster of proanthocyanidins reduced the activity of two of the enzymes more effectively than the drug acarbose (you might know it as Precose or Prandase) that’s prescribed to accomplish the same thing.

Grapes’ Metabolic Benefits

Metabolic syndrome is a group of conditions, often caused or worsened by diet, that can lead to serious problems like high blood pressure, type 2 diabetes, and heart disease. The polyphenols found in grapes may protect the body from some of the health problems that are often associated with a high-fat, highly processed diet: high LDL cholesterol, high blood sugar, and high blood pressure. The polyphenols also appear to protect the stomach and liver, and can help prevent obesity.

A 2017 study found that a compound extracted from the skin of grapes also improved metabolic markers in rats fed a high-fat diet. Protection included lower cholesterol, decreased insulin resistance, protection against oxidative damage, and reduced inflammation. (Our view on the use of animals in medical research is here.)

Are Grapes Good for the Liver?

In 2012, researchers studied the effects of extracts from the Suosuo grape variety, which is popular in China, on mice whose livers had been damaged by an overactive immune response. They discovered that two substances from the grapes, triterpenoids and flavonoids, seemed to calm this response down. They also reduced the concentrations of harmful chemicals in the liver, helped restore its enzyme activity, and balanced out proteins that control cell death, as well as regulated immune system messengers in the liver.

Eight years later, scientists were able to more or less replicate these findings in humans. A 2020 study found that the flesh and skin of seedless black grapes protected people’s livers from chemical damage more effectively than the standard-of-care drug, silymarin. A particular class of polyphenols known as phenolics decreased stress and inflammation in the liver, which in turn helped to reduce damage and prevent liver scarring.

Grapes and Inflammation

Inflammation in the body is a good thing — until it’s not. Acute inflammation helps with wound healing, but chronic inflammation can cause damage to tissues and organs, lead to diseases like heart disease, type 2 diabetes, and inflammatory bowel disease, and lead to premature aging.

IL-8, also known as Interleukin-8, is a type of protein in the body that plays a major role in the inflammation process. It’s needed to fight infections and heal wounds, but too much IL-8 can also lead to excessive inflammation and potentially contribute to disease. And many people in the modern world suffer from ongoing and excessive chronic inflammation.

A 2016 study found that a Turkish variety of raisins had a significant effect in reducing the release of IL-8. It was discovered that this was mainly because these raisins have seeds, unlike many other types.

In 2020, Romanian researchers tested fresh and fermented extracts of the pomace of a local grape variety, Fetească neagră, as well as pomace from Pinot Noir grapes, to compare their effects on inflammation, oxidative stress, and cancer cell growth in test tubes and in rats with inflammation. Both fresh and fermented pomace extracts reduced oxidative stress caused by inflammation, while the fermented Fetească neagră extracts most powerfully inhibited cancer cell growth.

And a 2023 review article noted that grape extracts’ antioxidant and anti-inflammatory properties make them ideal ingredients in skin care products, due to their potential to improve skin condition and reduce signs of aging.

Grapes’ Antimicrobial Benefits

Grape extracts can also do a number on potentially harmful microbial pathogens. Compounds from grape pomace may help control gum inflammation caused by harmful bacteria, suggesting that you might start seeing grapes in the ingredient list of some brands of toothpaste.

A 2015 study measured the antibacterial and antifungal activity of black grape peel extracts against antibiotic-resistant bacteria and toxin-producing molds. Impressively, researchers found that the extracts significantly inhibited many bacterial and mold species.

Are Grapes and Grape Products Good for You?

Fresh grapes check a lot of nutritional boxes. They contain antioxidants and flavonoids that can help to reduce inflammation and lower heart disease risk. They’re high in fiber, which can promote healthy digestion. And thanks in part to their fiber, which is especially high in grape skins and seeds, grapes’ high sugar content doesn’t appear to be a problem for most people. But what about other grape products, like wine, raisins, jams, juices, and jellies? Do the benefits of consuming those foods outweigh the negatives?

Wine

There’s a lot of evidence that drinking alcohol, even in moderation, can increase your risk of certain cancers and cardiovascular diseases. But recent research has found what appears to be an exception for wine. A 2023 review determined that wine differs from other alcoholic beverages in how it interacts with our cells. Drinking wine in moderation not only does not increase the risk of chronic degenerative diseases, the researchers concluded, but it may actually be associated with health benefits.

One reason could be wine’s high polyphenol content, including but not limited to resveratrol, anthocyanins, catechins, and tannins. Polyphenol content and composition vary from grape to grape and wine to wine, but red wines tend to contain more polyphenols than whites.

Variations in winemaking techniques matter as well when it comes to potential wine health benefits. Fermentation, maceration (grinding up the grapes), aging, clarification (fining and filtering), and the use of preservatives can impact what polyphenols make it into the bottle and how long they remain active.

And there are other well-known catches related to alcohol to consider, too, including its negative effects on mental health and its well-known propensity for addiction.

Grape Juice

So maybe the best way to get all these awesome polyphenols is to drink the juice of the grape before it’s fermented into alcohol. It’s certainly a common way to consume grapes: Grape juice is one of the most popular fruit juice flavors in the US. And it has a similar biochemical makeup as wine, so it could potentially deliver similar health benefits minus the alcoholic toxicity and danger of dependence.

The downside here is that many brands of grape juice contain added sugar. If you want to drink grape juice, you may want to consider making your own, so you can be sure the final product is 100% juice.

But — even if you find a brand with zero added sugar, or make your own, the juice still may deliver large concentrations of sugar to your body all at once. That’s because it’s missing the fiber that can act to slow down absorption, meaning it could trigger an unhealthy blood sugar spike in some people.

Grape Jam and Jelly

Grape jams and jellies are another popular way to consume grapes. And for a fruit that’s already so sweet on its own, you might be shocked to discover how much refined sweetener is often added to the final product. Many brands of grape jam and jelly use high-fructose corn syrup manufactured from bioengineered (GMO) corn. They may also contain other harmful additives, such as artificial colors, flavors, and preservatives.

The bottom line here? If you want to derive the maximum health benefits from grapes, the safest way is to consume them in their whole food form.

If you need ideas on how to use grapes in recipes, check out our article on How to Store, Clean, and Eat Grapes.

Other Downsides and Risks of Eating Grapes

That’s not to say that all grapes are safe for all people. Many grapes (as well as the wines, raisins, and condiments made from them) contain concerning levels of pesticide contamination. So much so, in fact, that grapes have “earned” a spot on the Environmental Working Group’s “Dirty Dozen” list, meaning they are among the 12 types of produce you should consider purchasing organically. That goes for grape products as well.

While rare, grape allergy is also a thing for some people — although those who react in an allergic fashion to grapes are more likely to be experiencing oral allergy syndrome, a condition that affects some people who are already allergic to different types of pollen.

And then there’s the issue of FODMAPs — short-chain carbohydrates that are poorly absorbed and can trigger gastrointestinal symptoms in people with irritable bowel syndrome. Grapes are generally considered low-FODMAP, but the amount of FODMAPs may depend on the grape variety and how they’re processed. Raisins and sultanas may also contain more FODMAPs than raw grapes because their sugars are concentrated (and primarily fructose and glucose).

Grapes Can Be Great!

Grapes are packed with essential vitamins, minerals, and powerful antioxidants. In their whole food form, they offer a host of health benefits, including lessening symptoms of metabolic syndrome, providing anti-inflammatory properties, protecting the liver, and fighting harmful pathogens.

While there are some risks associated with consuming nonorganic grapes in particular, for most people they’re an excellent fruit to include in a balanced diet. And a one-cup serving can be a sweet, juicy, and delicious way to help you meet the five-a-day recommendation of fruits and vegetables.

Tell us in the comments:

• What are your favorite kinds of grapes?

• Do you have any recipes or dishes that include grapes?

• What other sweet whole foods do you enjoy?

Featured Image:iStock.com/Fani Kurti

Read Next:

• Alcohol: Its Effects, Risks, Uses, & Potential Benefits
• Eat the Rainbow: Why Is it Important to Eat a Colorful Variety of Fruits and Vegetables?

The post Are Grapes Good for You? appeared first on Food Revolution Network.

But it’s not just water that your body needs in those moments. In fact, drinking plain water when you’re perspiring profusely can actually make things worse. That’s because the sweat you’re losing isn’t just water — it also contains groovy and crucial substances called electrolytes. And without them, many of your body’s functions can get compromised, or even shut down.

That’s why electrolyte sports drinks are so popular in the gym and during sporting events. But what are electrolytes exactly? What do they do? And why are they important?

And are athletes sweating like wrung-out sponges the only people who have to maintain adequate levels of electrolytes? Or do the rest of us also need to pay attention to our electrolyte balance? And if so, must we gulp bright green beverages in order to get enough of them, or are there foods or natural drinks that provide us with what we need?

What Are Electrolytes?

Electrolytes are essential minerals that carry an electric charge and play crucial roles in maintaining a bunch of critical bodily functions. Basically, wherever there’s liquid inside your body, there are electrolytes present. This includes blood, urine, and the fluid inside and outside cells.

Your body is about 60% water, distributed unevenly throughout. Organs and other squishy bits (that’s medical jargon for soft tissue) are very watery, but even your bones are 31% H2O. And that water is constantly recycling itself, to the point where novelist Tom Robbins surmised that human beings “were invented by water as a device for transporting itself from one place to another.”

What allows that water to flow in, through, and out of your body are electrolytes. Through billions of precise messages and measurements, they help distribute and move water through just about every cell in your body, each of which requires water to survive and function.

The main electrolytes found outside your cells are sodium and chloride, while the most common within-cell electrolyte is potassium. Other crucial electrolytes include magnesium, calcium, phosphorus, and bicarbonate.

The fancy term for what electrolytes do in the body is homeostasis, or maintaining a stable internal environment even when dealing with changes externally. But it’s not just about containing enough electrolytes — you also need them in the right ratios to one another. When your electrolyte levels or ratios become unbalanced, your body may experience a number of different health issues, some of which are actually life-threatening if left untreated.

What Do Electrolytes Do in the Body?

So let’s get specific. What functions do electrolytes perform, and what happens when your levels are low, or the ratios are off?

There are three primary things that electrolytes do in your body: maintaining proper hydration, supporting nerve function, and enabling muscle contractions. Let’s look at each of them.

Electrolytes and Hydration

Electrolytes help maintain healthy water pressure and volume inside and outside each cell. This ensures that cells can function properly, with a balance of fluids that prevents both dehydration and overhydration.

In our bodies, dehydration can have serious health impacts, including impaired cognitive function, reduced physical performance, cardiovascular strain, and decreased immune function, among many other unpleasant and potentially dangerous effects.

Overhydration can be a problem, too. It happens when there’s too much water in relation to electrolyte levels, effectively diluting their concentrations. It can lead to cellular swelling and an imbalance of essential electrolytes, potentially causing neurological symptoms, seizures, and organ dysfunction.

Electrolytes and the Nervous System

Electrolytes also play a crucial role in the functioning of your nervous system. They maintain electrical balance in cells and facilitate and generate nerve impulses throughout your body.

The homeostatic function of electrolytes in the central nervous system is also essential for proper brain function since your brain uses electrical signals to send your entire body messages through your nervous system. And the tissues and cells of your body use those same electrical pathways to communicate back to the brain.

Electrolytes and Muscle Function

As anyone who has ever had a charley horse might guess, you need sufficient and balanced electrolytes for the proper contraction and relaxation of the three types of muscle in your body. The first kind, skeletal muscle, is what we typically think of when we think of muscles. These muscles are attached to bone and carry out all your voluntary movements: sitting and walking, nodding your head yes and no, and wrinkling your nose at unpleasant odors.

Electrolytes also regulate the function of your smooth muscles, layers of which form the walls of many organs and blood vessels. And they’re also needed for the cardiac muscle that’s responsible for the lub-dubs that pump blood throughout your body.

Essential Electrolytes and How to Prevent Imbalances

You can experience electrolyte imbalances when you don’t have enough — or have too much — of various electrolyte minerals in your body. Let’s look at the specific electrolytes, their functions, recommended intake, and how to ensure sufficient amounts and ratios.

Sodium

Sodium plays a crucial role in maintaining fluid balance, transmitting nerve impulses, and muscle contraction and relaxation. One potential sodium problem is hyponatremia, which is too little sodium in the blood. There are several conditions that can cause this, like certain medications (including diuretics, some antidepressants, and antipsychotics), heart failure, and drinking too much water without replenishing lost electrolytes (as seen in exercise-induced hyponatremia).

However, most people, especially those in the industrialized world, are at greater risk of the opposite problem: too much sodium in the blood, caused by too much sodium in their diet. The US Dietary Guideline’s Daily Value for sodium is 2,300 mg per day (which is a lot higher than the American Heart Association’s more conservative ideal limit of 1,500 mg per day). But most people are consuming between 3,000 and 5,000 mg of sodium per day.

Excess sodium in the blood, known as hypernatremia, is mostly caused by high-sodium diets. Hypernatremia is a major contributor to high blood pressure, which itself contributes to heart disease (the world’s #1 killer), as well as type 2 diabetes and kidney disease.

Preventing Sodium Imbalances

There are three complementary strategies to prevent a sodium imbalance in your body. The first is to moderate your sodium intake (which, for most of us, involves both eating less salt and reducing consumption of highly processed foods that tend to be very high in sodium).

The second strategy is to make sure you get plenty of potassium, which is kind of like sodium’s seesaw buddy. They work in harmony and help regulate each other. Too much sodium and not enough potassium, which is the more common imbalance, has heavy sodium sitting on the ground at one end of the seesaw, and potassium with its feet dangling in the air on the other end. The ideal sodium-to-potassium ratio is about 1:2. (We’ll discuss potassium more soon, but this is the sodium section, so potassium has to wait its turn.)

And the third strategy is to keep your sodium levels from getting too low — plummeting into the hyponatremic range. This is more likely to happen if you sweat a lot (ever noticed that sweat is salty?) and drink a lot of water without replenishing sodium or other electrolytes. To address this, you may want to drink a hydrating beverage that contains electrolytes or accompany your water drinking with a snack that’s rich in sodium and other minerals, such as nut butter and celery.

Of course, that’s what sports drinks are for — at least according to their marketing. The issue is many of them are high in sugar as well as natural and artificial flavors that can create a whole new set of problems for your body.

Remember: Sugar is not an electrolyte. Although it does help increase electrolyte absorption, it causes more than enough problems to make up for it. Fortunately, there are plenty of ways to meet your body’s need for sodium and other electrolytes without consuming any kind of sweetener.

If you’re worried about your sodium levels, you may want to get testing done or see if you’re taking any medications that may impact your sodium levels.

For more on sodium, see our article here.

Potassium

Potassium is also essential for nerve signaling, muscle contraction, and the maintenance of a regular heartbeat. Too little potassium is called hypokalemia and can lead to muscle and heart problems. Most cases of hypokalemia produce mild symptoms (which is a good thing because severe cases can lead to heart arrhythmias and eventual paralysis). And when it does occur, it’s typically a side effect of some medications (including antibiotics, diuretics, insulin overdoses, and others) or adrenal problems.

On average, the potassium needs for men are 3,400 mg and 2,600 mg for women. In the US, adults tend to not get enough potassium, but the discrepancy may not be enough to cause noticeable symptoms. (On average, men consume a little over 3,000 mg a day, and women get around 2,300 mg).

Excess potassium, or hyperkalemia, is less common but may be caused by certain medications or kidney disease.

The best way to prevent a potassium imbalance is to include potassium-rich foods in your diet. Some of the healthiest sources of potassium include bananas, avocados, potatoes, leafy greens, and legumes.

As with sodium, if you have concerns about your potassium levels, you may want to get your levels tested or check with a health care professional.

For more on potassium, see our article here.

Calcium

Another electrolyte, calcium, is necessary for bone health, muscle contractions, blood clotting, and nerve function. Too little calcium (as measured in blood, not bone) is called hypocalcemia and may result from insufficient dietary calcium, certain drugs, or problems with the kidneys. Most commonly, though, hypocalcemia is caused by either vitamin D deficiency or diseases of the parathyroid glands.

Mild hypocalcemia is quite common and rarely shows up as symptoms.

Too much calcium in the blood, called hypercalcemia, is usually a result of overactive parathyroid glands. Less common causes included cancer, certain other medical disorders, some medications, and taking too much calcium and vitamin D in supplemental form.

The Recommended Dietary Allowance for adults 18 years and older is 1,000–1,200 mg of calcium per day. But the best way to prevent a calcium imbalance is by getting healthy sources of calcium from food, treating medical conditions that may affect your calcium levels, and getting enough vitamin D.

Contrary to popular belief (stoked by dairy industry marketing), you don’t need to consume dairy to maintain your calcium levels. Healthier and more sustainable sources of calcium include: seeds, beans, nuts, leafy greens, and organic soy.

For more on calcium, see our article here.

Magnesium

Magnesium is essential for nerve function, muscle contraction, enzyme activity, and maintaining a healthy heartbeat. Having a low magnesium level is called hypomagnesemia (which, it turns out, is not the medical term for a deficiency of magazine subscriptions — and yes, I did “Google it” to make sure).

The Recommended Dietary Allowance of magnesium for men 19 years or older is 400–420 mg and 310–320 mg for women.

If a person’s magnesium level is low, it’s usually because they are not eating enough of it or because their intestines are not absorbing it properly. Sometimes, though, hypomagnesemia develops because the kidneys or intestines excrete too much magnesium (usually due to medications). Hypomagnesemia may also occur in tandem with low levels of calcium and potassium.

Some people deem magnesium deficiency a public health crisis due to how common and widespread it is. An estimated half of the US population is consuming a magnesium-deficient diet.

Symptoms of early magnesium deficiency can include constipation, fatigue, loss of appetite, and weakness, which can eventually lead to more severe complications if untreated.

Too much magnesium in the blood is called hypermagnesemia. However, it’s very rare, and can be caused by extremely high doses of supplemental magnesium as well as kidney failure.

A key strategy for preventing a magnesium imbalance is to get enough from your food while keeping your other electrolytes in balance. Some of the best dietary sources of magnesium are nuts and seeds, spinach, fortified plant-based milks, legumes, dark chocolate, and avocado.

And, at the risk of sounding like a broken record (I’m so glad vinyl is making a comeback, so I can keep using that metaphor), it might be a good idea to check with a health care professional about any medications, supplements, or medical conditions that may interfere with your magnesium levels.

For more on magnesium, see our article here.

Other Electrolytes to Know

Three other electrolytes get less press, largely because deficiencies are far less common. Bicarbonate, chloride, and phosphorus are also electrolytes. However, you will typically see imbalances of these electrolytes in conjunction with kidney disorders or as downstream effects of another, more primary electrolyte imbalance.

What All This Means

So, to summarize, when it comes to electrolytes, there are three main concerns to watch out for.

1. 1. Sodium and potassium imbalance. Most people in the modern world are getting too much sodium and too little potassium, creating a problematic imbalance. Eating less sodium and more potassium-rich foods is good advice for most of us.
   2. Lack of specific electrolytes. In addition to the lack of potassium in the modern diet, up to half of us are also deficient in magnesium. And for some, calcium can be a concern, too — although vitamin D can be very helpful in supporting calcium absorption. For our article on vitamin D, click here.
   3. Water/electrolyte balance. When we sweat, and especially when engaging in intense physical activity such as hiking, tennis, or running, it’s important to replenish lost moisture. As a rule of thumb, you need about a quart of liquid for every hour in the sun or during strenuous exercise.

But when you perspire, you’re not just losing water; you’re also losing minerals — so it’s important to replenish your electrolytes as well. You can do this with the aid of an electrolyte powder mixed with water, a drink that naturally includes some electrolytes (such as fruit juice or coconut water), or some mineral-rich snacks.

For our article on best practices for safe, healthy, and sustainable hiking, click here.

Electrolyte Balancing Recipes

For most people, a diverse diet based around whole plant foods will deliver plenty of sodium, potassium, calcium, magnesium, and all the other electrolytes — thus helping to ensure a healthy electrolyte balance. So, in general, there’s no need for highly marketed sports drinks in plastic bottles to replenish electrolytes lost during exercise or extended time outdoors.

In fact, you can save money, reduce plastic waste, and eliminate unwanted ingredients like artificial colorings and refined sugar, which are commonly found in many sports drinks. Instead, opt for fresh-from-your-kitchen ingredients to help your body function at its best with these simple and wholesome electrolyte-containing recipes!

1. Beet Carrot Turmeric Juice

Beet Carrot Turmeric Juice may be the DIY electrolyte recovery drink that can do it all! It provides a refreshing combination of antioxidants, anti-inflammatory properties, and essential electrolytes, making it a nourishing option for hydration and an active lifestyle. What’s more, it’s a healthier alternative to many commercially available sports drinks that often contain added sugars and artificial ingredients. Don’t have a juicer? No problem! Blender instructions for this power-packed juice are provided as well.

2. Pumpkin Seed Poppers

Pumpkin Seed Poppers come with plenty of fiber, magnesium, potassium, zinc, and iron. This mineral-rich and absolutely delicious bite-sized appetizer results in quick, easy, and efficient nutrition to encourage healthy electrolyte balance — no neon-colored drinks required! Take a few ounces on the trail, and enjoy a handful alongside a swig of water for a hydrating and electrolyte-replenishing break.

3. Bibimbap

Bibim — meaning “mixed” in Korean — is the perfect way to describe this nourishing plant-based Bibimbap, thanks to the wide variety of nutrient-dense ingredients, including mineral-rich tofu and vegetables like spinach, bean sprouts, and mushrooms. This mix of nourishing plant-based ingredients is a fun, lively, and nutritious meal to include often in your recipe rotation, especially if your goal is to consume an abundance of electrolyte-rich minerals!

The Bottom Line About Electrolytes

Electrolytes are minerals that carry an electrical charge when dissolved in water and include sodium, potassium, calcium, magnesium, bicarbonate, chloride, and phosphorus. They’re essential for hydration, nerve function, and muscle contractions in the body.

Imbalances in electrolytes can lead to health issues like irregular heart rhythms, muscle weakness, seizures, and even death if left untreated. So, to avoid an electrolyte imbalance, you don’t need to reach for sugary sports drinks. Instead, stay hydrated, maintain a diverse diet with electrolyte-rich foods, moderate your salt intake, and check with your healthcare team about any medications or health conditions that may affect your electrolyte levels.

Tell us in the comments:

• What are your favorite ways to replenish your electrolytes after sweating (or, if you prefer, perspiring)?
• What potassium, magnesium, and calcium-rich foods do you include in your diet?
• Which electrolyte-containing recipe will you try next?

Featured Image: iStock.com/KTStock

Read Next:

• The Benefits of Potassium: Why and How You Should Get Enough
• The Best and Worst Summer Foods + 5 Healthy Picnic Recipes to Enjoy
• Building Muscle on a Plant-Based Diet: The Best Foods & Nutrients to Eat

The post Guide to Electrolytes: Essential Nutrients for Hydration and Beyond appeared first on Food Revolution Network.

It took over 100 years for scientists to recognize the tremendous healing potential of rutin. Nobel Prize-winning Hungarian biochemist Albert Szent-Györgyi was working with vitamin C and noticed that many of the foods containing vitamin C had more of a health-boosting punch than they should have.

He determined that there must be some other compound(s) in plants acting synergistically with vitamin C. As a result, he began looking for what he called “vitamin P” in a mixture of Hungarian red peppers (which gave the theoretical vitamin its letter) and lemon juice.

If you’re rootin’ for rutin to fit the bill, congratulations! While “vitamin P” never really caught on (eventually, it was discovered that rutin, along with many other plant compounds, were totally different from vitamins, and were dubbed “phytochemicals”), it did show that rutin is a nutritional powerhouse, with more health benefits being discovered all the time.

If rutin is already on your radar, you may have come across it as a supplement recommended for a variety of health conditions, including varicose veins and inflammation. You may also have heard about it in association with buckwheat, one of the plants highest in the nutrient.

But there’s much more to rutin’s uses than just vein-free skin. In this article, we’ll dive into the world of rutin, exploring its top health benefits, where and how to get it in food, and whether you need to take supplements to get enough.

What Is Rutin?

Rutin is a bioflavonoid formed by the flavonol quercetin and the disaccharide rutinose, which are plant chemicals that offer health benefits when consumed. Technically, rutin is what’s known as a glycoside, meaning it contains a sugar group that’s bonded to a non-sugar group (kind of like a merger of The Partridge Family and Death Cab for Cutie). Some plant-derived glycosides are poisonous to humans, but luckily, rutin isn’t among them.

As we’ve seen, it’s also sometimes referred to as vitamin P, but to be fair, it’s not the only compound that is. Rather than pick one flavonoid and give it all the glory, it’s more accurate to say that the whole lot of them, collectively, act as a “vitamin P” which increases the beneficial effects produced by citrus compounds.

Rutin is also an antioxidant powerhouse and may contribute to healing in the body. When combined with vitamin C, both antioxidants increase their effectiveness; the action of C combined with P exceeds the sum of the two compounds on their own. (Like how Paul McCartney and John Lennon were great songwriters individually, but transcendent as a duo. Or Abbott and Costello. Or — you get the idea.)

What Is Rutin Good for?

The more researchers look, the more good things they’re discovering about how rutin can support your health. But we have to be a little cautious here since many of the studies involved either test tubes or animals. That means the results may not translate directly into human benefit. (And here’s what we think about the use of animals in medical research.)

That said, there are some promising human trials on rutin. Even though they’re small, with not a lot of participants, the benefits of rutin have been so great that they were detectable even in small numbers.

One further disclaimer: Although there are a lot of studies that have looked at the health applications of rutin, they’ve all used rutin or rutinosides in supplemental form, and not in the context of whole foods. So just keep that in mind since, as with any plant compound, rutin likely works best synergistically with the variety of vitamins, minerals, and phytochemicals that are found in whole foods.

Rutin and Vascular Health

Rutin has been shown in a number of clinical trials to produce modest improvements in severe symptoms of chronic venous insufficiency (CVI), a condition in which blood pools in the veins rather than circulating freely back to the heart. (I like to imagine the endothelial cells crooning the Back Street Boys’ “Back to Your Heart” over a soulful saxophone solo by the one-way valves in the legs.)

A 2016 meta-analysis found that rutin (also referred to as rutosides) reduced swelling, leg pain, and discomfort in people with varicose veins. To determine the mechanisms involved, researchers fed rutoside extracts to arthritic rats. They discovered that the extracts blocked certain genes responsible for inflammation in cells, and also inhibited the release of certain molecules that cause swelling.

Rutin’s Anti-Inflammatory Benefits

Inflammation and oxidation are at the root of many chronic diseases, so substances that protect you from those processes can deliver significant health benefits. An obviously cruel 2021 study out of India explored whether rutin could protect the livers, kidneys, and brains of rats from damage. The researchers administered different doses of rutin to the rats for six days and then exposed them to harmful substances called D-galactosamine and lipopolysaccharide on the sixth day.

After those exposures, several liver and kidney blood markers increased significantly, and tissue samples also showed signs of increased toxicity. But the rats who were given rutin beforehand showed fewer harmful effects.

The reason for this protection, according to current scientific understanding, is that rutin protects tissues by reversing inflammation, blocking the action of free radicals, and stopping healthy cells under attack from self-destructing prematurely.

Rutin Brain Benefits

Rutin has been found to have numerous positive effects on the brain, including reducing inflammation, protecting against toxic buildups of proteins, and improving the function of important enzymes. Researchers hope that rutin can help treat neurodegenerative diseases, including Alzheimer’s, Parkinson’s, Huntington’s, and prion diseases (I looked this up; they’re infectious brain diseases and not caused by being in an accident with a Prius).

Iranian scientists in 2018 conducted a pair of experiments to assess rutin’s potential to protect the brain and nervous system from damage. In the first one, rutin was found to enhance cell viability, reduce the production of reactive oxygen species (ROS) and lipid peroxidation (a nasty process that’s basically a cascade of molecular damage), and decrease DNA damage and self-directed cell death. These results suggest that rutin may have neuroprotective properties and could help prevent and treat strokes and neurodegenerative disorders.

Their second experiment investigated the effects of rutin in rats with reduced blood flow to the brain. The flavonoid protected against oxidative damage, inhibited apoptotic mechanisms (that is, it stopped cells from self-destructing when there was no need), and reduced DNA damage.

A 2023 mice study also explored the potential therapeutic effects of rutin and its related flavonoid, quercetin, in Alzheimer’s disease. Researchers found that both compounds may have beneficial effects on various markers of Alzheimer’s, including antioxidant enzyme activity, BACE1 activity (that’s an enzyme that’s key in the production of damaging amyloid plaque), and amyloid precursor protein (APP) expression, neurodegeneration, and inflammation.

In plain English, it looks like rutin is very good for your brain.

Rutin and Type 2 Diabetes

A 2016 study investigated the effects of rutin on diabetic neuropathy in rats. Rutin showed significant protection by reducing pain sensitivity and improving nerve conduction. It also lowered blood glucose and reduced oxidative stress and inflammation. In fact, rutin actually outperformed insulin, making it a promising treatment for diabetic neuropathy.

Then in 2023, a randomized, placebo-controlled trial examined what happened when adults with type 2 diabetes took 500 mg of rutin every day for three months. One group got the rutin, and the other got a placebo. The rutin group improved on a bunch of different disease markers, including fasting blood glucose, insulin, A1c (a long-term and stable measure of blood sugar), and various cholesterol levels and ratios.

Rutin and Cancer

Rutin is also getting more and more attention as a potential cancer fighter. It has demonstrated the ability to inhibit the growth of various cancers and tumors, including breast, colon, lung, and prostate cancers. Rutin regulates key signaling pathways involved in cancer development and apoptosis (cell death). And when used alone or with other drugs, rutin shows promise in preventing tumor growth, reducing drug resistance, and minimizing chemotherapy side effects.

In a 2021 test-tube study, rutin showed strong inhibitory effects against the Jab1 oncogene. This pugilistic-sounding gene inactivates proteins that suppress tumors, so switching it off allows the body to fight cancers with its own innate tools.

A 2022 test-tube study also explored mechanisms by which rutin slowed the progression of pancreatic cancer. Researchers found the flavonoid significantly inhibited pancreatic cancer cells’ proliferation and migration while promoting their self-destruction.

Rutin Heart Benefits

Rutin appears to counteract the harmful effects of certain pollutants on the heart. A 2021 study exposed rats to two environmental toxins, bisphenol-A (BPA) and dibutyl phthalate, on the cardiovascular system. Researchers found that these pollutants caused oxidative stress and inflammation in the heart. However, when the rats were given rutin, it prevented these negative effects by activating certain protective pathways in the heart.

What Foods Contain Rutin?

So now that you know how powerful rutin is for your health, where can you get it?

Unsurprisingly, you can get rutin from many different kinds of plant foods.

1. Buckwheat

Buckwheat has the most dietary rutin of any plant studied so far. Tartary buckwheat malt and sprouts, in particular, can deliver as much as 54 grams per kilogram.

To find out more about the wonderful world of buckwheat, including the different kinds and how to include it in your diet, check out our article on buckwheat.

2. Apples

All apples contain rutin, but there are wide variations in how much. Some varieties have up to 20 times the rutin of others. Of the popular types you can find in the US, Granny Smith is the winner, although some Indian varieties, such as Lal Ambri, contain almost twice as much.

3. Olives

Both green and black olives are good sources of rutin — although a 2017 study gave green a slight edge.

For more information on the health implications of eating olives, including whether their salt content is a problem, check out our article here.

4. Teas

Moringa leaves owe much of their well-deserved reputation as rich sources of antioxidants to their rutin content. And matcha green tea also delivers a significant amount of rutin when brewed.

5. Citrus

Citrus fruits contain both rutin and vitamin C, in that synergistic combination that so interested the Hungarian biochemist, Szent-Györgyi. Mandarin oranges are a particularly rich source of rutin.

6. Stone Fruits

Stone fruits, including apricots, cherries, plums, and peaches, are also great places to get your dietary rutin. If you can find an Eastern European plum variety called “Rausvė,” you’ll have met the rutin champion of stone fruits.

7. Asparagus

If you’re more of a veggie person looking for rutin, then asparagus is your friend. Green asparagus is a rich source and can contain between 1.51 and 7.29 mg/g.

Rutin Supplements

Aside from specific foods that contain rutin, supplements containing rutin are also available, often in combination with vitamin C, citrus bioflavonoids, and quercetin.

However, even though it’s a potent antioxidant, health authorities like the FDA and the World Health Organization have never established a specific recommended dietary allowance for rutin. That said, it may be useful for some conditions, including one mentioned in the health benefits section of this article.

So how much rutin should you take? Is there such a thing as too much rutin?

Well, Spanish health authorities suggest an upper daily limit of 600 mg of supplements that contain both rutin and quercetin. As most rutin supplements deliver 500 mg, they’re under that limit.

Nevertheless, side effects of rutin supplementation may still occur. Rutin supplements could, at least in some rare cases, cause blurred vision, dizziness, headache, nervousness, slow or fast heartbeat, and swollen feet and ankles.

Rutin may also interact with some medications, such as blood thinners like warfarin. It’s usually a good idea to consult with a health care professional before starting any new supplement or medication.

Ultimately, if you want the health benefits of rutin without potential side effects, and in the synergistic combinations that inspired Albert Szent-Györgyi to search for the amazing vitamin P, you may want to get it from your diet with whole plant foods.

Recipes with Natural Rutin

As you have learned, rutin is a nutritional powerhouse that can do wonders for your health. So we’ve made it easy (and delicious) to enjoy rutin-rich foods any time of day. Whether you’re looking to help improve type 2 diabetes symptoms, protect your heart from cardiovascular disease, or nourish your brain, these rutin-rich recipes are a great addition to a well-rounded diet!

1. Blueberry Buckwheat Breakfast Muffins

Both blueberries and buckwheat are great sources of rutin, and together (with a few other nourishing ingredients), you’ve got a heart-loving and brain-boosting recipe! Blueberry Buckwheat Breakfast Muffins, loaded with vitamin C, antioxidants, protein, and fiber, pack a hearty dose of plant-based nutrition that is uniquely satisfying and fun to eat!

2. Olive Tapenade

Calling all olive lovers! If you are a superfan of salty, briny flavors, you’ll be happy to hear this Olive Tapenade is a good source of rutin, too! A savory combination of kalamata and black olives (or green if you’d like an additional boost of rutin) along with walnuts creates a delicious plant-based spread. Each bite is packed with healthy monounsaturated fats from the olives and healing omega-3 fatty acids from the walnuts, plus phytonutrients galore. This tapenade works well as a topping on your favorite creamy or tomato-based pasta, pizza, or herb crackers!

3. Matcha Mint Lemonade

Were you excited to hear that matcha is a rich source of rutin? Us too! Enjoy the healing benefits of rutin (and many other antioxidants found in matcha) with Matcha Mint Lemonade. Refreshing cucumber, sweet pineapple, zingy lemon (which also contains rutin and vitamin C), and gently energizing matcha become a nourishing and invigorating beverage fit for a healthy diet and lifestyle!

We’re Rootin’ for Rutin!

Rutin, a natural pigment found in buckwheat, apples, olives, teas, citrus, stone fruits, asparagus, and other plant foods, is a powerful antioxidant with numerous health benefits. Rutin may be helpful with vascular health, inflammation reduction, brain health, type 2 diabetes management, cancer prevention, heart health, and more.

You can get rutin from dietary sources. And if you’re looking for even more, supplements may also have some potential benefits. However, it’s important to note that supplementation is not necessary for most people, and you may want to consult with a health care professional before starting a new supplement regimen. Incorporating rutin-rich foods into your diet will allow you to naturally enjoy the benefits of this remarkable compound and support your overall well-being.

Tell us in the comments:

• What have you heard about rutin and other flavonoids? Were they on your radar before this article?

• What are your favorite foods rich in rutin? Which ones would you like to try?

• What high-rutin recipe will you make next?

Featured Image: iStock.com/Michelle Lee Photography

Read Next:

• The Health Benefits of Buckwheat — a Highly Nutritious Pseudocereal
• What Are Flavonoids? And How Are They Good for Your Health?

The post Rutin Explained: Top Uses and Sources for Maximum Health appeared first on Food Revolution Network.