SuperFoods

SUPERFOODS...What are they?

Superfoods are a class of the most potent, super-concentrated, and nutrient-rich foods on the planet.

Extremely tasty and satisfying, superfoods have the ability to tremendously increase the vital force and energy of one's body, and are the optimum choice for improving over-all health, boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, lowering inflammation, and alkalizing the body. 

Nourishing us at the deepest level possible, they are the true fuel of today's “superhero.” 

This page is dedicated to Superfoods and it will continually be updated and new foods added monthly.  Please come back here often for important updates and incredible information on Superfoods that can impact your health and wellness.

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Health Benefits of Sea Vegetables

Besides their impressive nutritional profile, sea vegetables offer other health benefits. For centuries, Oriental medicine has recognized that sea vegetables contribute to general well-being and especially to the health of the endocrine and nervous systems. Over the last few decades, medical researchers have discovered a diet that includes sea vegetables reduces the risk of some diseases and helps the body eliminate dangerous toxins. In fact, surveys show that people living in areas where sea vegetables are regularly included in the diet tend to live longer, healthier lives. Here is the list of Sea Vegetables:

• Arame, a kelp species. This is probably my favorite because it doesn’t require chopping and has an awesome texture
• Nori, a type of red algae and is commonly used for sushi wrappers
• Dulse, red seaweed- AMAZING in salads and has an delicious super salty flavor
• Alaria, a type of brown algae- this one is super chewy and takes much longer to soak
• Spirulina, it’s one of my fave supplements for complete protein and nutrients
• Irish Moss, a dark purple seaweed, also called “carrageen moss”. It gives a great gelatin-like texture to raw foods and is great for custards, puddings and raw cashew tofu.

Diets high in sea vegetables have been associated with a lower risk for both colon and rectal cancers. During a study undertaken in Saitama Prefecture, Japan, 700 people were closely monitored for their daily food intake. The study showed that the more sea vegetables an individual eats, the less likely he or she was to develop colon and rectal cancer.

The great thing about sea vegetables are that they are highly bioavailable, which means that their nutrients are almost immediately absorbed into the bloodstream.  They’re great sources of iodine, magnesium, vitamin K, calcium, folate, and tryptophan (which can help us to sleep better)

• The nutrients in sea vegetables can prevent birth defects and cardiovascular disease.  
• The magnesium can help prevent headaches and reduce asthma symptoms
• Help reduce Fibromyalgia muscle aches and pains 
• Reduce the risk of high blood pressure and heart attack
• Reduce the body’s inflammatory response
• Provide relief from menopausal symptoms

The most popular sea vegetable is Nori, used as the wrap for sushi.  You can make sushi wraps at home.

Add sea vegetables to your salad or soups for a healthy and nutrition dense meal!  My favorite snack is Annie Chung's Roasted sea weed snacks with Wasbi.  

You can purchase sea veggies online or any health food store!

Minerals and Trace Elements

Sea vegetables provide all 56 minerals and trace elements required for your body's physiological functions in quantities greatly exceeding those of land plants. Examples:

• About 1/3 cup (1/4 oz.) serving of Dulse or Kelp gives up to 30% of the RDA, 4 times the iron in spinach, and more than kidney beans, apricots, and peas
• The same size serving of Alaria contains more calcium than ½ cup boiled kale or bok-choy
• Magnesium is twice as abundant in Kelp and Alaria than in collard greens, and exceeds walnuts, bananas, potatoes, oatmeal, and even sockeye salmon.
• Sea vegetables present these essential nutrients to your body in a chelated, colloidal optimally balanced form so they are bio-available; that is, your body "understands" how to absorb and utilize them. 

Major minerals examples are:

• Calcium (for skeletal health, healthy heartbeat, nervous system function)
• Magnesium (activates enzymatic activity, essential for healthy heartbeat)
• Potassium (naturally prevents high blood pressure, provides cellular energy)
• Sodium (essential for the correct balance of body fluids — our internal "ocean")
• Iron (as hemoglobin, transports and distributes oxygen to all your cells)

Trace elements are especially essential to the countless enzymatic functions constantly occurring in your body. 

Examples are:

• Chromium (works with insulin to regulate blood sugar)
• Iodine (thyroid health)
• Copper (protects nerve sheaths, builds supple arteries, required for iron absorption)

So what are you waiting for?  Start adding sea veggies to your daily diet!

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My Top Superfoods for your Health and Wellness

Raw Chocolate Bar

1. Cacao (Raw Chocolate) — The seed/nut of a fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet, the #1 source of antioxidants, magnesium, iron, manganese, and chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide ("bliss 
chemical"). Raw Chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.


2. Goji Berries (Wolfberries) — Used in traditional Chinese medicine for over 5,000 years, goji berries are regarded as a longevity, strength-building, and potency food of the highest order. This superfood contains 18 kinds of amino acids, including all 8 essential amino acids, up to 21 trace minerals, high 
amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients. 


3. Maca — A staple in the Peruvian Andes for thousands of years, this adaptogenic superfood increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein, nearly 20 amino acids, including 7 essential amino acids. As a root crop, maca contains five times more protein than a potato and four times more fiber. 


4. Hemp Products eaten in their RAW form — Hemp seeds are packed with 33% pure digestible protein, and are rich in iron, amino acids, and vitamin E as well as omega-3's and GLA. Hemp is a perfect food for growing children and adults looking to increase protein intake.


5. Spirulina and AFA Blue-Green Algae — Spirulina is the world's highest source of complete protein (65%). Spirulina provides a vast array of minerals, trace elements, hytonutrients, and enzymes. AFA Blue-green algae is a wild-grown superfood that is made up of 15% blue pigmented phycocyanin which, according to Christian Drapeau in his book Primordial Food, increases our internal production of stem cells. Both Sprirulina and Blue-green Algae are vital superfoods. 


6. Bee Products (honey, pollen, and propolis) — Bee pollen is the most complete food found in nature containing nearly all B vitamins especially vitamin B-9 (folate) and all 21 essential amino acids, making it a complete protein. Honey, in its organic/wild, raw, unfiltered states is rich in minerals, antioxidants, probiotics, and enzymes, and is one of the highest vibration foods on the 
planet. If your metabolism can handle sweeteners, honey is the best. 

Camu Berry Tree

7. Camu Berry — Highest Vitamin C source on planet. Great for rebuilding tissue, purifying blood, and enhancing immunity, and energy. Camu berry is one of the best anti-depressants, immune building, and eye-nourishing superfoods in the world.

8. Sea Vegetables (kelp, dulse, nori, hijiki, bladderwrack, chlorella, etc) — Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body of radioactive iodine, provide numerous trace minerals, regulate immunity, and decrease the risk of cancer. Seaweeds benefit the entire body, and are especially excellent for the thyroid, immune system, adrenals, and hormone function. 


9. Medicinal Mushrooms (Reishi, chaga, cordyceps, maitake, shiitake, lion's mane, etc.) — High in 
polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most intelligent adaptogenic herb/superfoods on the planet! They have also been proven effective in healing cancer and a variety of other ailments. 


10. Additional Powerful Superfoods and Supplements — MSM, Digestive and Metabolic Enzymes, Mangosteen powder, Marine Phytoplankton, Activated Liquid Zeolite, Ormus, megaHydrate, Crystal Energy, Krill Oil (not vegan, lowest on the food-chain, a source of long-chain omega 3 fatty acids).

11. Beachbody's Shakeology Nutritional Shake has over 70 + Superfoods!   Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.


More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). 


Here are the key nutrient groups that these ingredients deliver:*

• Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings
• Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
• Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases
• Vitamins and Minerals your body needs to function for optimal health

For additional information and to order Shakeology, Click Here!

Following Below,  I go in more detail about each different Superfood and their Health Benefits so you can educate yourself and family.  Adding Superfoods to your daily diet will increase your energy, help you heal from illness, increase good health, and overall well being.  

Each month, I will be adding a new Superfood.  Come back often!  Don't miss out on this important information to improve your health!

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POMEGRANATES

Pomegranate and pomegranate juice Researchers at the University of California, Riverside have identified components in pomegranate juice that both inhibit the movement of cancer cells and weaken their attraction to a chemical signal that promotes the metastasis of prostate cancer to the bone.

It's Autumn my favorite season.  The leaves fall from the trees, the weather gets cooler, and the holidays are upon us.  And mother nature brings us Pomegranates!!  They are by far my favoriate fruit, and come out starting in October, but are best when eaten in November or December!  

Yes, you can but Pomegranate juice anytime of the year, but the fresh organic fruit is by far the most fun to eat!  Or you can make your own Pomegranate Juice!

Have you ever ate delicious organic pomegranate seeds or drink refreshing pomegranate juice? 

What a great tasting and refreshing snack!  What's more, this slightly peculiar fruit has held legendary powers for countless centuries.

This unusual fruit is also featured in mythology and tradition as a symbol of good tidings. That's why Greeks break open a pomegranate at wedding celebrations, and the Chinese eat candied pomegranate seeds for good luck. 

How about Chocolate Covered Pomegranates?  

Check out the Free Recipe! 

Current Research into Pomegranates

These days, researchers are discovering the truth beyond the myths surrounding the pomegranate’s powers, proving why this exotic fruit has claimed such a fabled place in cultures throughout the ages. And scientists conducting research on the many health benefits of pomegranates have made some startling finds.

First, organic pomegranates are full of antioxidants. These are vitamins and enzymes known for keeping low-density lipoprotein (LDL) or “bad” cholesterol from oxidizing and causing atherosclerosis, or hardening of the arteries. Organic pomegranate seeds act a lot like aspirin, keeping blood platelets from sticking together and forming dangerous blood clots.

Antioxidants also buffer the effects of free radical damage to your cells caused by oxidation. Free radicals are produced by functions within the body and elements outside the body, such as radiation from the sun. Since you can’t stop free radical occurrence and oxidation, it’s important to consume foods that help neutralize their potential damage.

Research also shows that eating organic pomegranate seeds and drinking pomegranate juice can increase oxygen levels to the heart.

Other studies reveal that, over time, organic pomegranates might help combat erectile dysfunction. This super fruit might also reduce the inflammation of arthritis by slowing down the enzymes that break down cartilage.

How to Eat Your Organic Pomegranate:

So, how do you eat a pomegranate, anyway? About the size of an orange, it’s an intricate fruit containing a maze of seeds inside of inedible flesh that’s covered in a bark-like skin. Still, there is an easy way to get to all those nutritious,sweet and juicy seeds.

Here's how:

• Cut off the crown (you’ll see it) and throw it away or better yet use it for compost.
• Score and slice the rind all around, but don’t cut the rind all the way through.
• Soak the pomegranate face down in cold water for about ten minutes.
• While the pomegranate is still in the bowl of water, break apart the scored rinds, and remove the seeds from the flesh (the seeds will sink to the bottom of your bowl).
• Remove the rind and membrane from the bowl with a sieve or spoon.
• Drain the seeds with a colander and pat dry with a paper towel.
• To get the most out of an organic pomegranate, eat the seeds while they’re at their freshest and juiciest, and at the peak of their medicinal powers.

Some people suck the juice out and spit out the seed. It is a personal choice but it is beneficial to eat the entire seed. Most of the beneficial fiber actually comes from the seed.

Organic pomegranate seeds are simply bursting with a delicious, pleasant, slightly acidic flavor that has all the sweetness of cranberries without the tartness.

I suggest sprinkling the seeds on a green salad or a fruit salad for a surprising taste sensation. You can add them to any recipe that calls for fruit or seeds, too. 

Pomegranates are often used in Middle Eastern dishes and make a great cranberry-style sauce.

Organic pomegranate seeds are also perfectly delicious eaten all by themselves.

Health Benefits of Organic Pomegranates


Packed with antioxidants equal to those in green tea and red wine, and especially loaded with Vitamin C and Potassium, pomegranates are said to help:

• Lower Risk of Heart Disease 
• Lower Risk of Cancer, Especially Prostate & Breast 
• Lessen Symptoms of Diarrhea 
• Reduce Cholesterol
• Control Your Weight 
• Fight Cell Damage 

Did you know? 

Pomegranates are one of the few fruits whose juice is just as beneficial as its fruit or seeds. That’s because the peel, which you can’t eat, contains the most antioxidants, and they are released in abundance when the fruit is squeezed for juicing.


Note: Eating pomegranates might interfere with certain medications in the same way that grapefruit juice does. Be sure to ask your doctor or pharmacist about any drug interactions, if that’s a concern.


Also, be careful that your organic pomegranate’s wine-red juice doesn’t stain your fingers, clothes, and counter tops! 


Article written by Lisa Powers

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Pumpkins

Mostly known for being a part of Halloween decorations or a pie filling, pumpkins are also packed with nutrition and offer a wide range of health benefits. Pumpkins are a storehouse of vitamins, mineral and other healthy nutrients. Whether it is the pulp or the seeds, pumpkins are great for your health and can offer some incredible benefits.

Nutritional Composition of Pumpkins

High Carotenoids Content – Pumpkins owe their bright Orange color to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

Protein – Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.

Vitamin A – Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.

Magnesium - Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.

Potassium & Zinc – Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.

Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.

Health Benefits of Pumpkin Flesh and Seeds

Prostate Cancer – The protective compounds present within the pumpkin seeds, called phytosterols can lower the risk of prostate cancer. These work by shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone into dihydrotestosterone (DHT). High DHT levels can cause enlargement of the prostate glands.

Anti-Inflammatory Effect – The Beta carotene present in pumpkin seeds and flesh has antioxidant and anti-inflammatory properties. Regular consumption of pumpkin can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, without the harmful side-effects of anti-inflammatory medicines.

Great on your skin – The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, make it a great choice for those who want a healthy and glowing skin. Have a cup of pumpkin seeds per day to prevent appearance of wrinkles and to keep your skin hydrated and nourished.

Prevents Kidney Stones – Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.

Depression – Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.

Treatment of Parasites – In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.

Diuretics – Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.

With so many health benefits, it is no wonder that pumpkin is an important part of the list of Super Foods. Next time you are carving a pumpkin, do not throw away the pulp or the seeds – instead boil, bake or cook them in any form you like.

Article written by BeWellBuzz

Edited by Lisa Powers

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Quinoa

Quinoa (sprouted) - Quinoa is a complete protein, containing all the eight essential amino acids and an excellent source of potassium, calcium, zinc, magnesium (Nature’s medicine for people suffering from Migraines), iron and B vitamins. Excellent for the heart and since they are an insoluble fiber, it helps in gallstone prevention.

Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It is an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. 

The Incas were able to run such long distances at such a high altitude because of this powerful grain. 



In Peru, Chile and Bolivia, quinoa is now widely cultivated for its nutritious seeds, and they are referred to as "little rice." The seeds are used in creating various soups and bread, and also fermented with millet to make a beer-like beverage. A sweetened decoction of the fruit is used medicinally, as an application for sores and bruises. Quinoa has been grown outside of South America for a relatively short time. It is grown in Canada and has been grown in the U.S., in Colorado since the 1980's by two entrepreneurs who learned of the food from a Bolivian. They developed test plots in high arid fields in the central Rockies and began test marketing in 1985. Quinoa can be found in most natural food stores in the U.S.


Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics. The name comes from the Greek words, chen (a goose) and pous (a foot). This is due to a resemblance of the leaves of the plant to the webbed foot of a goose. The leaves are lobed or toothed and often triangular in shape. The succulent like plant grows from 4 to 6 feet high and has many angular branches. The flower heads are branched and when in seed looks much like millet, with large clusters of seeds at the end of a stalk. The plant will grow in a variety of conditions but favors a cool, arid climate and higher elevations. Beets, spinach, Swiss chard, and lamb's quarters are all relatives of quinoa.



Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. The seeds are similar in size to millet but are flat with a pointed oval shape and look like a cross between a sesame seed and millet. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates and interesting texture combination and pleasant "crunch" when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland. The leaves of the Goosefoot (quinoa) plant are also edible and make a pleasant vegetable, like spinach. A quinoa leaf salad is generally more nutritious that most green salads.


Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.


Health Benefits:

• The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins.
• It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans.
• It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains.
• It is a good complement for legumes, which are often low in methionine and cystine. 
• The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. 
• Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a child's protein needs for one day.
• The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber.
• Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues.
• The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. 
• Quinoa would be a worthy addition to anyone's diet, supplying variety as well as good nutrition. 
• The seed is also excellent feed for birds and poultry and the plant itself is good forage for cattle.

Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. 

Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven, before cooking will give a toasted flavor, and it can be cooked in fruit juice to add character to the flavor for use as a breakfast cereal or in desserts. 

Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers. 

Quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color. Another fascinating way of using quinoa is to "pop" the seeds in a dry skillet and eat them as a dry cereal.

Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.

Where Can I Buy Quinoa?

Quinoa can be found in most health food stores or online. 

Quinoa is also added to the ingredients in Shakeology nutritional shake.

by Karen Railey

Article written by Quinoa from the Andes -
Author of the popular "How to" guide, How to Improve Fading Memory and Thinking Skills with Nutrition.
and edited by Lisa Powers 
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Health Benefits of Suma Root

Suma Plant

Scientific name

Pfaffia paniculata

Common names

Brazilian Ginseng, Para Todo

Where It Grows

This plant is native to Latin America, Ecuador, Brazil, Peru, Panama and Venezuela

Which Part Of The Plant Is Used

The root

Suma Root Benefits

Suma root has been used for hundreds of years for it’s medicinal properties. It is considered an adaptogen, a substance that strengthens and protects the body and mind against stress.

The natives of South America would consume it daily to increase their physical strength, energy and stamina. It promotes balance of the hormones and strengthens the adrenal glands. It is a powerful immune system booster.

Many people use suma to treat illnesses like skin problems, diabetes, tumors and the symptoms of menopause.

Suma root has, in the past been marketed as Brazilian ginseng though it is not a true ginseng and comes from a different plant genus. It does exhibit similar properties though, such as stress reliever and normalizing the body’s systems.

It has been used to treat chronic fatigue, heart disease and as an anti-inflammatory. It possesses pain killing properties and may be helpful to people with arthritis and other types of pain.

Suma is packed with nutritional value
It contains many vitamins, minerals and amino acids. Most importantly, it contains germanium, a potent immune system booster. It also contains saponins, just like ginseng does.  It is believed to exhibit some estrogen-like effects as well.

Suma may be able to treat sexual dysfunction, such as impotency due to a compound it contains called beta-ecdysterone.  

There is some research currently in progress that may show if Suma has any an anti-cancer benefits. It is believed by many people that it does.  Suma may also be an effective treatment for high blood sugar, loss of appetite, poor 

circulation and poor memory. It also can be used to provide more oxygen to the cells.

If You Are Over 30 and take Suma regularly, you then you'll be able to run

circles around people your own age. Just think what that will mean to you. 

How It Works

Suma root contains many important vitamins like vitamins A, B1, B2, E, K and pantothenic acid, minerals, trace minerals such as zinc, magnesium and iron, and 19 different amino acids. It also contains saponins which are thought to make it an effective adaptogen like ginseng.

Suma Root Uses

Suma root may be used by grinding the root into a powder and making into tea or by boiling the root in water (called a decoction). It may also be extracted in alcohol (called a tincture) or put into capsules that contain the ground root.

• Increase energy and stamina
• Increase physical and mental endurance
• Balance the systems of the body
• Treat and prevent some types of cancer
• Treat diabetes
• Treat loss of appetite
• Lower blood sugar
• Reduce the symptoms of menopause
• Lessen fatigue
• Treat and prevent heart disease
• Treat inflammation
• Boost immune system
• As an adaptogen
• As a natural vitamin and mineral supplement
• For estrogen-like effects
• Treat tumors
• Increase circulation
• Provide increased oxygen to the cells
• Treat impotency

Precautions and Side Effects:

May cause nausea if taken in large quantity.
Never take if pregnant or nursing without consulting your doctor.

Description and History Of Suma Root

Suma is a rather large vine that grown in the rain forests of the Amazon. It’s roots go very deep, pulling valuable nutrients from the soil. It’s medicinal properties were first discovered by the native Indians of Brazil. They used the root, leaves, berries and bark to make medicine from. They considered it a “cure-all” that could treat any ailment.

Where Can I Buy Suma Root?

You can find the Powder, Tenure or Root Form of Suma Root at Whole Foods Markets or your local health food stores or at the resources listed below.  Suma Root is also added to the ingredients in Shakeology nutritional shake.

iHerb.com

Super Organic Foods

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Amazing Health Benefits of Green Tea

The Chinese have known about the medicinal benefits of green tea since ancient times
using it to treat everything from headaches to depression.

People have been talking about green tea benefits for many years now, and with over a decade of research on the health benefits of green tea, it’s easy to see why so many people regularly drink it.

From it’s potential as a cancer cure and fighting off heart disease to lowering cholesterol, burning fat, preventing diabetes and strokes – green tea has a lot of use in a healthy, balanced diet.

What Exactly Is Green Tea, Anyway?

Green tea is made using the leaves of the Chinese Camellia sinensis plant that are then applied to heat quickly after picking, either by steam or by dry cooking in hot pans. These methods minimizes oxidation, which is what is thought to give the green tea benefits we have heard so much about.

If you choose to drink green tea daily, choose a high-quality organic green tea, either in tea bags or as whole leaves and freshly brewed which is my perfered method.

The majority of green tea benefits seem to stem from the powerful antioxidants, called catechins, which scavenge your cells for free radicals that could otherwise damage DNA, and contribute to cancer, blocked arteries and blood clots.

Because of the minimal processing – leaves are steamed instead of fermented – green tea catechins are unique and contain a more concentrated form of epigallocatechin-3-gallate (EGCG), which is the active ingredient that many studies have highlighted as the driving force behind green tea benefits.

Green tea's impact on cancer and heart disease seems very promising, and many people have experienced life changing benefits as a result of taking it daily. 

Below is a comprehensive list of benefits you will attain with a regular dose of green tea.

1. Lowers your risk of cancer. Although the studies of how green tea affects cancerous cells are still in their infancy, there have been human trials which indicate that it does inhibit cells from developing cancer. EGCG in green tea regulates and inhibits cancer growth by killing cells that are growing inappropriately. In Japan, a study of 500 women with Stage I and Stage II breast cancer found that increasing their green tea consumption before and after surgery significantly lowered the risk of recurrence. Another analysis of 22 studies of the correlation between green tea and lung cancer concluded that by increasing your intake of green tea by two cups a day may reduce the risk of developing lung cancer by 18%.

2. Eases the pain of rheumatoid arthritis. Study results reported in the Proceedings of the National Academy of Sciences shows that polyphenol antioxidants in green tea benefits suffers of arthritis by reducing the incidence and severity of the disease. EGCG protects cartilage destruction and reduces joint swelling and pain. This leads many scientists and health professionals to recommend green tea as a legitimate remedy for treating arthritis.

3. Stabilizes your cholesterol levels. Researchers believe that green tea lowers your cholesterol levels by reducing its absorption in your digestive tract and increasing the rate of which it is excreted. However, your body does need cholesterol to build cell membranes, insulate nerve fibres and create hormones. For this, green tea benefits you by preventing the conversion of LDL cholesterol into it's more dangerous, oxidized form. Oxidized LDL is one of the main factors in the development of atherosclerosis (the build of plaque that blocks your arteries as LDL gets sticky and clings to your artery walls) and increases your risk of heart attack or stroke. The amazing antioxidant effects of green tea protect this, helping to keep your arteries clean.

4. Prevents cardiovascular disease. A Japanese study published in the Journal of the American Medical Association showed significant reductions in deaths from cardiovascular disease among green tea drinkers. The study found that over an 11 year test period, individuals who drank more than 5 cups per day had a 16% less chance of mortality and mortality related to cardiovascular disease when compared to individuals who drank less than one cup per day. They also found that green tea was especially beneficially in preventing strokes, due in large part to the antioxidants and how they prevent clogged arteries.

5. Boosts your immune system. Catechins, the antioxidant polyphenol compounds, have been shown to have a major impact in your immune system. Research conducted by the Brigham and Women’s Hospital in 2003 revealed that theanine, found in green tea, boosted the activity of the gamma delta T cells that form part of our adaptive and innate immunity. The study followed a group of coffee drinkers and a group of tea drinkers who each drank 600ml of their drink daily. Blood samples taken four weeks later quite clearly showed that production of these anti-bacterial proteins were five times higher in those drinking tea.

6. Promotes weight loss. Both green tea and green tea extract have been shown to fight obesity and lower LDL cholesterol – both of which ultimately lead to a reduced risk of heart disease and diabetes. The polyphenols in green tea are extremely useful for dissolving triglycerides, a substance in the liver and small intestine made up of mostly sugar and fat, and this is thought to be the reason green tea benefits fat loss. EGCG is also known to stimulate your metabolism and accelerate weight loss. When combined with the caffeine in green tea, this causes your central nervous system to release fat into the bloodstream to be used as fuel which burns your body fat off.

7. Reduces tooth decay. Antibacterial properties found in green tea are also used by your body to kill the bacteria that causes plaque on your teeth. Research by the Journal of Periodontology has also shown that for every cup of green tea you drink, there is a decrease in indicators for gum disease. Fluoride is also found in green tea which helps to protect against cavities.

8. Effective in the treatment of multiple sclerosis. In 2007, Dr. Orhan Aktas from the Institute of Neuroimmunology conducted a study of how green tea benefits sufferers of multiple sclerosis. While current patients do not have many options to prevent tissue damage and disability, he found that the flavonoid EGCG found in green tea could have a huge impact on multiple sclerosis. He concluded that EGCG is capable of directly protecting against neuronal injury in living brain tissue and that EGCG constituents may open up a new therapeutic avenue for treating MS by combining anti-inflammatory and neuroprotective capacities.

9.  Slows the onset of Alzheimer's and Parkinson's disease. A recent report published in the journal Phytomedicine has found substantial evidence that the enzymes found in green tea protect your brain cells from damage. Another study conducted by the University of South Florida looked at the effects of antioxidant EGCG. It was shown to be a protein blocker which prevented the chemical reactions that can lead to nerve damage that can lead to Alzheimer's and Parkinson's.

10. Fights the cause of allergies in your body. Methylated epigallocatechin gallate (EGCG) has been shown to block a cells receptor involved in producing an allergic response. By blocking the production of histamine and immunoglobulin E (IgE), two compounds in the body that are chiefly involved in triggering and sustaining allergic reactions, EGCG could very well be the compound which prevents you from having watery eyes, sneezing and coughing.

11. Helps to fend off infections. Again, as one of the main benefits of green tea, EGCG has been highlighted by a study published in the Journal of Allergy and Clinical Immunology as being able to prevent infections, including the HIV virus. EGCG binds with CD4 immune system T-cell receptors and stops HIV from doing the same to reduce the risk of infection. While it is still way too early to peg green tea as a cure for HIV, an Egyptian study has shown that combining antibiotics with green tea significantly boosts the effectiveness of the antibiotic. In fact, when tested against 28 disease-causing microorganisms, green tea enhanced the bacteria killing power in every single case.

12. Reduces and prevents acne. Green tea benefits acne in a number of different ways. It's antibacterial properties attack and kill the acne bacteria while the anti-inflammatory benefits of green tea reduce the swelling and redness. Antioxidants fight against free radicals which damage the skin and make it more susceptible to acne also help to balance hormone levels to help prevent future breakouts from happening.

13. Slows the aging process to prevent wrinkles. One of the latest benefits of green tea is the effect it has on your skin and the aging process. It is again down to the antioxidants that prevent cell oxidation and damage that can make you look older than you really are. Studies are mixed on this particular green tea benefit as new research has come to light which suggests the full benefits can only be had by applying green tea topically to your skin. However, many people have found that potent green tea extracts do have a positive effect on their skin, leaving it softer, more supply and younger looking.

Where can I buy Green Tea?

You can buy green tea in either loose leaf boxes or in tea bags.  Almost any store will sell Green Tea in either way.  For the best green tea, I suggest buying loose leaf and brewing the tea fresh at home.

How do I make Green Tea?

Are there any special ingredients that I need to add or equipments needed? Very good question indeed and the answer is simpler than you think.

The very first thing that you need to get is of course loose green tea leaves. You can go to the market or an Asian store close by and get yourself some loose green tea leaves. Of course measuring them is a tricky one because these loose leaves come in different sizes as well. Not a big problem really. All you have to do is weigh them and set the right proportion of the leaves and the water by trial and error until you get the taste that you desire.

Also, make sure you use either spring or filtered water. As much as possible, never use distilled water since this ruins the integrity of the green tea leaves and it takes away essential health benefits that is one of the reasons why you are making green tea yourself.

As soon as you have a teapot, take at least a portion of loose green tea leaves per milliliters of water. Make use of a measuring cup when you put in the water and the green tea leaves in the teapot and let the water reach boiling point reducing the temperature of 85 degrees Celsius before dropping the leaves into the teapot. Let the leaves boil for only a minute at the recommended temperature for the perfect blend of green tea.Strain the leaves from the water, pure into a tea cup, sip and enjoy!

Green Tea extract is also added to the ingredients in Shakeology nutritional shake.

Article written by: Nutritional Supplements HQ  and edited by Lisa Powers

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Eat This to Reduce Muscle Soreness after Exercise

L-Carnosine

What is L-Carnosine?

Carnosine is a small naturally occurring di-peptide composed of two amino acids, histidine and alanine. It is found in relatively high concentrations in several body tissues, but most notably in skeletal muscle, heart muscle, nerve tissue, and in the brain.

Carnosine levels are abundant at youth and declines with age (40's). Stress and trauma may also cause a reduction in levels.

What is L-Carnosine Functions?

Over the years carnosine has been climbing the supplemental charts in popularity as a powerful anti-aging nutrient. In fact, it is often referred to as one of the nutrients for longevity. However, the exact biological role of carnosine is not well understood, but many studies indicate that it harbors strong and specific antioxidant properties, including amazing anti-aging actions. 

Numerous animal studies indicate carnosine protects against radiation damage, improves heart function, and promotes wound healing. It is thought that this unique di-peptide is the water-soluble counterpart to vitamin E in protecting cell membranes from oxidative damage.

Carnosine also possesses other suggested roles such as a modulator of enzyme activities and chelator of heavy metals ((i.e., a substance that binds heavy metals, possibly reducing their toxicity to the body). In addition, it appears to act as a neurotransmitter (chemical messenger in the nervous system).

L-Carnosine is touted as the "anti aging nutrient" because of its favorable effects on inhibiting the formation of age-inducing substances called "advanced glycation end products" (AGEs). Glycosylation is the oxidation of proteins which occur when sugar molecules attach to proteins and block their normal metabolic function resulting in cross-linking of proteins. In other words, AGEs are abnormal, cross-linked and oxidized proteins which are implicated in loss of cell function, genome integrity and accelerated aging. Studies suggest that Carnosine protects DNA and proteins from cross-linking. Moreover, it also binds to already formed AGEs and inactivates them.

In addition, laboratory studies have shown that it can rejuvenate senescent cells (the end of the life cycle of dividing cells) thus restoring and extending cellular normal life span.

Benefits of L-Carnosine

How Can it Benefit You?

Even though the benefits of L-Carnosine have not been thoroughly researched, based on preliminary studies it may be useful to:

• Carnosine may be of benefit in complications associated with diabetes, cataracts, kidney failure, and neuropathy.
• L- Carnosine may also help to slow down the aging of skin, minimizing wrinkles and the breakdown of skin elasticity.
• It may be beneficial in the prevention of atherosclerosis, joint inflammation and cataract formation.
• Carnosine has shown to reduce and prevent cell damage caused by beta amyloid, a substance found in the brain of Alzheimer sufferers.

In addition, it appears to have the ability to help eradicate the bacterium (Helicobacter pylori), an organism linked to peptic ulcer and even stomach cancer. As such, carnosine may provide significant protection and healing of both gastric and peptic ulcers.

More possible benefits of L-Carnosine

• Increases muscle strength and endurance.
• Protects against radiation damage.
• Improves the function of the heart.
• Speeds wound healing.
• Super antioxidant that quenches even the most destructive free radicals.
• Boosts immunity and reduces inflammation.
• It helps chelate certain heavy metals from the body (chelate means to pull out).
• May help children with autism.
• Carnosine may produce anti-cancer effects on the body.
• Protects the aging process of the brain by retarding lipid peroxidation and stabilizing cell membranes.

L-Carnosine may help to prevent and may even treat age-related conditions such as:

• Neurological degeneration
• Cellular senescence (cell aging)
• Cross-linking of the eye lens
• Accumulation of damaged proteins
• Muscle atrophy
• Brain circulatory deficit
• Cross-linking of skin collagen
• LDL cholesterol oxidation
• DNA chromosome damage
• Formation of advanced glycation end products (AGEs)
• Tips on Selecting an L-Carnosine Supplement

To reap the maximum benefits of L-carnosine, here's what to look for:

Purchase your supplements from pharmaceutical GMP compliant facilities, which adhere to the most stringent requirements. Dietary supplements are not strictly regulated in the U.S. and, as such, manufacturers do not have to guarantee the safety, effectiveness, or even the true content of their products.


Although supplements should be labeled properly, many aren't, so what's stated on the label may not be in the container. The potency or purity may be inconsistent or misrepresented. Some products tested also contained very harmful contaminates! In fact, according to Consumerlab.com, the leading provider of independent test results states:

"Testing by ConsumerLab.com shows that one in four supplements in the United States lacks the promised ingredients or has other serious problems."

This is why it's crucial that you only purchase your supplements from pharmaceutical GMP (Good Manufacturing Practice) compliant facilities. These facilities follow the exact same rigorous standards that pharmaceutical prescription medications must adhere to - thus - it ensures stringent requirements.

Interested in the benefits of L- Carnosine for vibrant health?

Our Shakeology Nutrition shake ingredients also provides the recommended amount of Whey Protein Isolate which contains L-Carnosine.


Click here to view the full ingredient list of Shakeology - The Healthiest Meal of the Day! 


We also have a full line of Whey Protein Powders, Protein Bars and Results and Recovery Products by Team Beachbody that also contains L-Carnoisine.  To view all items or purchase, Click Here!


Beachbody Whey Protein Powder

Beachbody Whey Protein Powder, Chocolate & Vanilla Flavors available.

P90X Protein Bars

NEW FLAVORS, MORE PROTEIN! Try our all-new Chocolate Fudge or new and improved Café Mocha, creamy Wildberry Yogurt, or scrumptious Chocolate Peanut Butter packed with a whopping 20 grams of protein to maximize your workout! Try all 4 with the new Variety Pack!

Amaranth

Amaranth is an 8,000 year old crop called the “super food” by the ancient Aztecs. Once an abundant part of the empire’s crop base, Amaranth was fed to runners and warriors because of its reputation for providing large bursts of energy and improving athletic performance.

What is Amaranth?

Amaranth is in a "World" by itself! Amaranth delivers a more complete package of nutrients than many of the grain and grain-like foods. Take a look at these amazing levels of FIBER, PROTEIN, CALCIUM and IRON  

If you are following a strict gluten-free diet, are trying to eat a heart healthy or diabetic diet, are vegetarian/vegan or are just trying to eat a healthier and more balanced diet, we have the ideal food for you! Amaranth is perfect for those people trying to build a diverse and great tasting diet rooted in the guidelines of healthier eating. Amaranth is a unique ingredient that lends itself to several food applications as well as having a high nutritional profile and a rich and colorful history.

Amaranth is an 8,000 year old crop called the “super food” by the ancient Aztecs. Once an abundant part of the empire’s crop base, Amaranth was fed to runners and warriors because of its reputation for providing large bursts of energy and improving athletic performance. The crop was regarded so highly that each year bushels of Amaranth were presented to their leader, Montezuma. Because the crop figured so prominently in Aztec culture and religious ceremonies, the conquering armies of Cortez burned the fields to the ground. As European crops replaced indigenous ones, Amaranth slowly fell out of use. Twenty years ago, the “ancient crop with a future” enjoyed a renaissance when the National Academy of Sciences recommended Amaranth as one of twenty foods to be re-introduced into the American diet.

The main reason for Amaranth’s recommended re-introduction is its phenomenal nutritional profile, which provides several important nutrients that are often difficult to incorporate into a restrictive diet. For example, Amaranth contains large amounts of dietary fiber, iron, and calcium as well as other vitamins and minerals. Amaranth also has naturally high amounts of lysine, methionine and cysteine combined with a fine balance of amino acids making it an excellent source of high quality, balanced protein, which is more complete than the protein found in most grains. In addition to Amaranth’s outstanding nutritional value, it is also very low in sodium and contains no saturated fat. Another outstanding feature is that our Amaranth is organically grown and is naturally Non-GMO.

Today, research supports what the ancients already knew; Amaranth is an ideal food that packs a lot of value into its tiny seed. It makes a great alternative to rice and potato-based products and because of its versatility, can be used in a far range of food applications. So why not start incorporating Amaranth into your gluten-free, vegetarian, heart-healthy or simply more balanced diet today!

Amaranth proves to be a winner for kids and adults alike! Whether you are young, or just young at heart, you can’t go wrong with foods that taste this good while packing in this much nutrition!



The health benefits of amaranth include:

• Vitamins - Amaranth is highly vitamin-rich and is a good source of vitamin A, vitamin B6, vitamin K, vitamin C, folate and riboflavin.
• Minerals - Amaranth includes numerous minerals such as calcium, potassium, iron, copper, magnesium, phosphorus and especially manganese.
• Protein - Amaranth contains large amounts of protein, up to 30% more than wheat flour, rice and oats. The protein contained in amaranth is also unusually complete when compared to other plant sources, containing a complete set of amino acids. Therefore, different sources to obtain the daily recommended dose of protein is not needed. Also, amaranth lacks gluten, which is a problematic protein contained in many true grains.
• Dietary Fiber and Amino Acids - Dietary fiber and essential amino acids, including lysine which has clinically shown potential for cancer treatment, are prominent in amaranth. It also contains relatively low cholesterol levels.
• Palatability - Grain amaranth is very palatable and is easy to cook and include in snacks and dishes. Amaranth is grown and consumed as a leafy vegetable in many countries around the world. It is commonly boiled, steamed, or included in soups and stir-frys. Cooked amaranth is 90% digestible.
• Disease Prevention - The oils in amaranth have been shown to help prevent and treat those with hypertension and cardiovascular disease. Regular consumption of amaranth can reduce cholesterol levels and lower blood pressure.
• Immune Support - Amaranth has been noted to help boost the body’s immune system.
• Grey Hair Prevention - Some research has even shown that grain amaranth shows promise in prevention of premature greying of the hair.
• Cautionary Advice - Amaranth’s moderately high content of oxalic acid inhibits much of the absorption of calcium and zinc. It should be avoided or eaten in moderation by those with gout, kidney disorders or rheumatoid arthritis. Reheating cooked amaranth is not recommended, particularly for consumption by young children, because the nitrates in the leaves can be converted to nitrites, as in spinach.

Including more grain free and gluten free ingredients into your diet could be a big step in the right direction.

Where Can I Buy Amaranth?

You can find the Powder Form or Grain Form of Amaranth at Whole Foods Markets or your local health food stores or at the resources listed below.  Amaranth is also added to the ingredients in Shakeology nutritional shake.

http://www.grain-free-gluten-free.com/

http://www.arrowheadmills.com/

How to Cook Amaranth

1. Mix 2½ cups of water with 1 cup grain in a saucepan.

2. Bring to the boil and simmer until all the water has been absorbed - approximately 15-20 minutes.

3. If you overcook it, the grains will clump together and become gummy. 

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Raw Camu Camu

Have you ever heard of the Camu Camu fruit? This one in particular comes from Peru; it’s one of the most nutrient-dense foods and provides 50 times more vitamin C than an orange. It is very powerful in boosting the immune system and helps to prevent colds and flu.

Camu Camu is a bush, native to the South American rainforest, that grows in the black water rivers of the Amazon. It's small, purplish red fruits are a rich source of antioxidants and powerful phytochemicals that support and enhance health.

Myrciaria dubia tree, is native to the low Amazonian rainforest in Peru. The particular centre of origin for Myrciaria dubia seems to be located between the lakes Sahua and Supay, both tributary of the river Ucayali on the right margin, very near to the locality of Jenaro Herrera. Camu is a plant species whose fruit contains the highest amount of vitamin C in the whole world. This fruit shrub or fruit tree was practically unknown out of some localities in the Peruvian Amazonia until 1957, when the Instituto de Nutrición (Institute of Nutrition) of the Ministry of Public Health of Peru performed the first nutritional analysis of the fruit.

This analysis determined that the content of vitamin C of the fruit is the highest among all the other fruits in the world: 2800 milligrams of ascorbic acid per 100 grams of pulp (contents of among 877 milligrams and 3 500 milligrams per 100 grams of pulp have been reported). Since then, Myrciaria dubia became an indispensable fruit in several countries around the world, such as Japan, the United States, Germany, France, etc.

Long used by native peoples, wild Camu camu is harvested directly into canoes. The fruit has only recently come into large-scale cultivation and sale to the world market with Japan being the major buyer. It is relatively easy to cultivate. It survives best in hot, damp tropical climates but will grow in the subtropics, surviving temperatures down to just above freezing. It requires copious water and withstands flooding. Trees begin to bear fruit after about 4 to 6 years. 

The phytochemicals in camu camu are highly effective in curbing the effects of the herpes virus; in fact, on a list of plants with anti-herpetic compounds, camu camu takes the highest honors as most potent. It is effective against depression, and has even been used to wean users off dangerous antidepressive medications (under medical supervision, of course.) Alternative medical practitioners have also been using it to combat attention deficit disorder.

Camu Camu Provides:

• Provides immune system support
• Helps maintain good eyesight
• Reduces inflammation
• Supports collagen, tendons, and ligaments
• Helps fend off viral infection
• Improves respiratory health
• Helps maintain clarity of mind during stress

Wildcrafted or raw camu camu berries come in the form of a pure, unadulterated powder with a light tan color. It takes 15 pounds of berries to make one pound of the powder, which has 13-16% vitamin C by weight. Thus only a little is needed to provide you with a powerful antioxidant boost.

Suggested use: 1 teaspoon one or more times daily mixed in water, juice or smoothies.

Where Do I Buy Camu Camu? 

You can find the Powder Form of Camu Camu at Whole Foods Markets or your local health food stores or at the resources listed below.  Camu Camu is also added to the ingredients in Shakeology nutritional shake. 

Live Superfoods

For more information on Camu Camu visit the Natural News site.

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Magnesium

Could a deficiency in magnesium be to blame for some of your chronic health problems, lack of sleep or anxiety?

Every organ in the body -- especially the heart, muscles, and kidneys -- needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Most important, it activates enzymes, contributes to energy production, and helps regulate calcium levels as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.

You can get magnesium from many foods. However, most people in the United States probably do not get as much magnesium as they should from their diet. Foods rich in magnesium include whole grains, nuts, and green vegetables. Green leafy vegetables like Kale are particularly good sources of magnesium.

Although you may not get enough magnesium from your diet, it' s rare to be truly deficient in magnesium. Certain medical conditions, however, can upset the body's magnesium balance. For example, an intestinal virus that causes vomiting or diarrhea can cause temporary magnesium deficiencies. Some gastrointestinal diseases (such as irritable bowel syndrome or IBS and ulcerative colitis), diabetes, pancreatitis, hyperthyroidism (high thyroid hormone levels), kidney disease, and taking diuretics can lead to deficiencies. Too much coffee, soda, salt, or alcohol as well as heavy menstrual periods, excessive sweating, and prolonged stress can also lower magnesium levels.

Symptoms of magnesium deficiency may include agitation and anxiety, restless leg syndrome (RLS), sleep disorders, irritability, nausea and vomiting, abnormal heart rhythms, low blood pressure, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures.

Uses:

Getting enough magnesium may help conventional treatment for the following conditions work better:

Asthma

Several studies show that intravenous (IV) magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in children aged 6 - 18 as well as adults. But there is no evidence that taking oral magnesium helps control asthma symptoms. Low levels of magnesium may increase risk of developing asthma. A population-based clinical study of more than 2,500 children aged 11 - 19 years found that low dietary magnesium intake may be associated with risk of asthma. The same was found in a group of more than 2,600 adults aged 18 - 70.

Diabetes

People who have type 2 diabetes often have low levels of magnesium in the blood. A large clinical study of over 2000 people found that getting more magnesium in the diet may help protect against developing type 2 diabetes. Some -- though not all -- studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.

Fibromyalgia

A small preliminary clinical study of 24 people with fibromyalgia suggest that a proprietary tablet containing both malic acid and magnesium may improve pain and tenderness associated with fibromyalgia when taken for at least 2 months. Other studies suggest the combination of calcium and magnesium may be helpful for some people with fibromyalgia.

However, a review article evaluating a number of studies found that magnesium with malic acid offered no pain relief. More studies are needed.

Noise-related hearing loss

One study suggests that taking magnesium may prevent temporary or permanent hearing loss due to very loud noise.

Arrhythmia and heart failure

Magnesium is essential to heart health. It helps maintain a normal heart rhythm and is sometimes given intravenously (IV) in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia (irregular heartbeat). People with congestive heart failure (CHF) are often at risk for developing cardiac arrhythmia. For this reason, your doctor may decide that magnesium should be a part of the treatment of CHF. One well-designed study found that taking magnesium orotate for a year reduced symptoms and improved survival rates compared to placebo in people with CHF. Magnesium and calcium need to work together at very precise ratios to ensure your heart functions properly. If you have a cardiac history, talk to your doctor before taking magnesium supplements.

Results of studies using magnesium to treat heart attack survivors, however, have been mixed. Some have reported lower death rates as well as fewer arrhythmias and improved blood pressure when magnesium is used as part of the treatment following a heart attack. But one study found that magnesium slightly increased the risk of sudden death, chance of another heart attack, or need for bypass surgery in the year after a heart attack. If you have had a heart attack, your doctor will decide if magnesium supplementation, either IV or orally, is right for you.

High blood pressure

Eating low-fat dairy products along with lots of fruits and vegetables on a regular basis is associated with lower blood pressure. All of these foods are rich in magnesium as well as calcium and potassium. A large clinical study of more than 8,500 women found that a higher intake of dietary magnesium may decrease the risk of high blood pressure in women. A few studies also suggest that magnesium supplements may help lower blood pressure, although not all studies agree.

Migraine headache

A few studies suggest that taking magnesium supplements may help prevent migraine headaches. In addition, a few clinical studies suggest that magnesium supplements may shorten the duration of a migraine and reduce the amount of medication needed. People who have migraine headaches tend to have lower levels of magnesium compared to those with tension headaches or no headaches at all.

Some experts suggest combining magnesium with the herb feverfew along with vitamin B2 (riboflavin) may be helpful when you have a headache.

However, some studies suggest that magnesium sulfate may be less effective than prescription medications for preventing migraines in those who have 3 or more headaches per month. The only exception to this may be women who get migraine headaches around the time of their period.

Osteoporosis

Not getting enough calcium, vitamin D, magnesium, and other micronutrients may play a role in the development of osteoporosis. To prevent osteoporosis, it is important to get enough calcium, magnesium, and vitamin D; to eat a well-balanced diet; and to do weight-bearing exercises throughout life.

Preeclampsia and eclampsia

Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy. Women with preeclampsia may develop seizures, which is then called eclampsia. Magnesium, given in the hospital intravenously (IV), is the treatment of choice to prevent or treat seizures associated with eclampsia or to prevent complications from preeclampsia.

Premenstrual syndrome (PMS)

Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly bloating, insomnia, leg swelling, weight gain, and breast tenderness. One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.

Restless legs syndrome

A small clinical study including only 10 patients found that magnesium improved insomnia related to restless legs syndrome (a disorder characterized by uncomfortable sensations in the legs, which are worse during periods of inactivity or rest or while sitting or lying down).

Dietary Sources:

Rich sources of magnesium include tofu, legumes, whole grains, green leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts. Other good dietary sources of this mineral include peanuts, whole wheat flour, oat flour, beet greens, spinach, pistachio nuts, shredded wheat, bran cereals, oatmeal, bananas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices, and seaweeds supply magnesium, such as agar seaweed, coriander, dill weed, celery seed, sage, dried mustard, basil, cocoa powder, fennel seed, savory, cumin seed, tarragon, marjoram, poppy seed.

Available Forms:

Magnesium is available in many forms. Recommended types include magnesium citrate, magnesium gluconate, and magnesium lactate, all of which are more easily absorbed into the body than other forms. Time-release preparations may improve absorption. Ask your health care provider.

Other familiar sources are magnesium hydroxide (often used as a laxative or antacid) and magnesium sulfate (generally used orally as a laxative or in multivitamins, or added to a bath). Some magnesium can be absorbed through the skin.

How to Take It:

Be sure to check with your health care provider before taking magnesium supplements and before considering them for a child. Under certain circumstances, such as certain heart arrhythmias or preeclampsia, a doctor will give magnesium intravenously (IV) in the hospital.

It is a good idea to take a B vitamin complex, or a multivitamin containing B vitamins, because the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.

Dosages are based on the dietary reference intakes (DRIs) issued from the Food and Nutrition Board of the United States Government's Office of Dietary Supplements, part of the National Institutes of Health.

Pediatric

Do not give magnesium supplements to a child without a doctor' s supervision.

• Infants and children up to 3 years of age: 40 - 80 mg daily
• Children 4 - 6 years of age: 120 mg daily
• Children 7 - 10 years of age: 170 mg daily

Adult

• Adolescent and adult males: 270 - 400 mg daily
• Adolescent and adult females: 280 - 300 mg daily
• Pregnant females: 320 mg daily
• Breastfeeding females: 340 - 335 mg daily

A person' s need for magnesium increases during pregnancy, recovery from surgery and illnesses, and athletic training.

Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

People with heart or kidney disease should not take magnesium supplements except under their doctor's supervision.

It is very rare to overdose on magnesium from food. However, people who ingest large amounts of milk of magnesia (as a laxative or antacid) or epsom salts (as a laxative or tonic) may overdose, especially if they have kidney problems. Too much magnesium can cause serious health problems, including nausea, vomiting, severely lowered blood pressure, slowed heart rate, deficiencies of other minerals, confusion, coma, and even death.

More common side effects from magnesium include upset stomach and diarrhea.

Magnesium competes with calcium for absorption and can cause a calcium deficiency if calcium levels are already low. Some medications may lower magnesium levels in the body. These include chemotherapy drugs, diuretics, digoxin (Lanoxin), hormonal supplementation, steroids, and certain antibiotics.

Possible Interactions:

If you are currently being treated with any of the following medications, you should not use magnesium without first talking to your health care provider.

Antibiotics -- Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include:

• Ciprofloxacin (Cipro)
• Moxifloxacin (Avelox)
• Tetracycline (Sumycin)
• Doxycycline (Vibramycin)
• Minocycline (Minocin)

Blood Pressure Medications, Calcium Channel Blockers -- Magnesium may increase the risk of negative side effects (such as dizziness, nausea, and fluid retention) from calcium channel blockers (particularly nifedipine or Procardia) in pregnant women. Other calcium channel blockers include:

• Aamlodipine (Norvasc)
• Diltiazem (Cardizem)
• Felodipine (Plendil)
• Verapamil (Calan)

Medications for diabetes -- Magnesium hydroxide, commonly found in antacids such as Alternagel, may increase the absorption of some medications used to control blood sugar levels (particularly glipizide or Glucatrol and glyburide or Micronase). If you take these medications to control blood sugar, your doctor may need to adjust your dose.

Digoxin (Lanoxin) -- Low blood levels of magnesium can increase negative effects from digoxin, including heart palpitations and nausea. In addition, digoxin can cause more magnesium to be lost in the urine. A doctor will monitor magnesium levels in people taking digoxin to see whether they need a magnesium supplement.

Diuretics -- Two types of diuretics known as loop (such as furosemide or Lasix) and thiazide (including hydrochlorothiazide) diuretics can lower magnesium levels. For this reason, doctors who prescribe diuretics may recommend magnesium supplements as well.

Hormone Replacement Therapy -- Magnesium levels tend to decrease during menopause. Clinical studies suggest, however, that hormone replacement therapy may help prevent the loss of this mineral. Postmenopausal women or those taking hormone replacement therapy should talk with a health care provider about the risks and benefits of magnesium supplementation.

Levothyroxine -- There have been case reports of magnesium-containing antacids reducing the effectiveness of levothyroxine, a medication that treats underactive thyroid.

Penicillamine -- Penicillamine, a medication used to treat Wilson's disease (a condition characterized by high levels of copper in the body) and rheumatoid arthritis, can inactivate magnesium, particularly when high doses of the drug are used over a long period of time. Supplementation with magnesium and other nutrients may reduce side effects associated with penicillamine. If you take penicillamine, a health care provider can determine whether magnesium supplements are right for you.

Tiludronate (Skelid) and Alendronate (Fosamax) -- Magnesium may interfere with absorption of medications used in osteoporosis, including alendronate (Fosamax). Magnesium or antacids containing magnesium should be taken 1 hour before or 2 hours after taking these medications.

Others -- Aminoglycoside antibiotics (such as gentamicin and tobramycin), thiazide diuretics (such as hydrochlorothiazide), loop diuretics (such as furosemide and bumetanide), amphotericin B, corticosteroids (prednisone or Deltasone), antacids, and insulin may lower magnesium levels. 

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Broccoli - What's New and Beneficial About Broccoli

• Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering abilityâ€"just not as much.
• Broccoli has a strong, positive impact on our body's detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the detox process at a genetic level.
• Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
• Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.

You'll want to include broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups. 

Description

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy.Broccolo, its Italian name, means "cabbage sprout." Broccoli's name is derived from the Latin word brachium, which means branch or arm, a reflection of its tree-like shape that features a compact head of florets attached by small stems to a larger stalk. Because of its different components, this vegetable provides a complex of tastes and textures, ranging from soft and flowery (the florets) to fibrous and crunchy (the stem and stalk). Its color can range from deep sage to dark green to purplish-green, depending upon the variety. One of the most popular types of broccoli sold in North America is known as Italian green, or Calabrese, named after the Italian province of Calabria where it first grew.
Other vegetables related to broccoli are broccolini, a mix between broccoli and gai-lin (Chinese broccoli), and broccoflower, a cross between broccoli and cauliflower. Broccoli sprouts have also recently become popular as a result of research uncovering their high concentration of the anti-cancer phytonutrient, sulforaphane.

Nutritional Profile

Broccoli is an excellent source of immune-supportive vitamin C, anti-inflammatory vitamin K, free-radical-scavenging vitamin A (through its concentration of carotenoid phytonutrients), heart-healthy folate, and digestive-health-supporting fiber. It is a very good source of enzyme-activating manganese; muscular-system-supporting potassium, protein, and magnesium; energy-producing vitamin B2, vitamin B6, and phosphorus; and anti-inflammatory omega-3 fatty acids. Additionally, it is a good source of energy-producing vitamin B1, vitamin B3, vitamin B5, and iron; bone-healthy calcium; and immune-supportive zinc and vitamin E
Broccoli is also concentrated in phytonutrients. In one particular phytonutrient categoryâ€"glucosinolatesâ€"broccoli is simply outstanding. The isothiocyanates (ITCs) made from broccoli's glucosinolates are the key to broccoli's cancer-preventive benefits.

How to Enjoy

Tips for Preparing Broccoli

Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Be sure to enjoy the stems and leaves of broccoli; they provide a good balance of flavors. Peel the broccoli stem and cut the stem into 1/2" slices To get unique health benefits from broccoli, let it sit for several minutes before cooking.

Disclaimer: Throughout this website, statements are made pertaining to the properties and/or functions of food and/or nutritional products. These statements have not been evaluated by the Food and Drug Administration and these materials and products are not intended to diagnose, treat, cure or prevent any disease.