A study done by the U.S. government reveals that 68% of Americans consume below the recommended amount of magnesium. In fact, 19% of Americans consume less than half the RDI of magnesium. On top of that, the governments RDI for magnesium is actually too low for optimal health. Research shows that magnesium cuts metabolic syndrome by 22%. Metabolic syndrome controls abdominal obesity, high blood sugar, high blood pressure, and high cholesterol, so its importance in your daily diet can't really be stressed enough.

"Magnesium is an essential mineral that is required by all of the cells of the human body in order to stay healthy," explains certified holistic health coach and co-founder of Raw Generation, Jessica Rosen. "Magnesium is pertinent to many of the body's everyday biochemical processes from heart function, to energy production, to muscle movement. Thus, a large magnesium intake from food sources is required on a regular basis, and even a slight deficit will negatively impact the body's ability to function properly. If you struggle with something like insomnia, that's a sign you may be magnesium-deficient."

"Magnesium is a part of over 300 enzymes in the body," explains Jonathan Valdez, owner of Genki Nutrition and media representative for New York State Academy of Nutrition and Dietetics. "The typical American diet is inadequate in magnesium. The people who are most likely to be deficient in magnesium are men older than 70 years of age and teenage girls. Typical foods that contain magnesium are legumes, nuts, seeds, whole grains, green leafy vegetables, fortified breakfast cereals, milk, yogurt and other milk products, Valdez explains, adding, "If you're not on a plant-based diet and drinking your recommended 3 servings of dairy per day, you can bet you're not getting enough magnesium."

Registered dietitian and The Diet Detox author Brooke Alpert recommends a specific supplement on top of foods with magnesium. "Magnesium is an important mineral that's needed for hundreds of biochemical reactions in the body," explains Alpert. "It supports everything from your immune system, to your heart, blood sugar control and nerve and muscle functioning. While it's found naturally in foods, it's one of the leading nutrient deficiencies in adults. I recommend a magnesium supplement, specifically Natural Calm ($24), to almost all my clients."

Story continues

Looking to add more magnesium to your diet? Us too. Fortunately, the professionals let us in on some good options.

"Spinach is packed with essential nutrients and is one of the absolute best foods for the human body," says Rosen. "Less than three servings of spinach daily will meet your entire day's magnesium needs."

Valdez is a fan of spinach, too. "I love cooked spinach with garlic because of the fiber and iron content, along with the magnesium. Fiber helps with bowel movementsadd a splash of lemon to this easy side dish and it will optimize the iron intake. Iron is a nutrient of concern in America because not many are eating enough. Low iron can result in fatigue and poor development in children and doesn't carry oxygen efficiently and effectively in the form of hemoglobin."

Alpert also stresses the importance of incorporating spinach into your diet. "Half a cup of a cooked spinach provides about a quarter of your magnesium needs," she says. "I ask my clients to always have two cups of greens at lunch and dinner to help with satiety and to provide fiber. Spinach is an excellent source of fiber."

Rosen is particularly a fan of cashews. "Cashews help to boost serotonin levels and can improve your mood as a result. They also help to curb overeating," she says.

"When I think of nuts and seeds, I think of heart health with unsaturated oils and omega-3 fatty acids," explains Valdez. "With their healthy oils, they're a staple in the Mediterranean diet, which is the number one diet in America, based on evidence-based science. Nuts and seeds also contain vitamin E, which is an antioxidant in the body, plant sterols, which may lower bad cholesterol in the body, and L-arginine protein, which help with artery walls preventing clots, which can block blood flow."

Alpert suggests almonds as well. "I love almonds for their magnesium content but also because they are the macronutrient trifecta containing protein, fiber, and fat," she explains. "This is excellent for weight loss and maintenance, blood sugar control, and total well-being."

"Avocados are rich in healthy fats that promote brain health and youthful skin," says Rosen. "They're also anti-inflammatory."

"Dark chocolate is extremely antioxidant-rich for protection against free radical damage to the body's cells. It also promotes heart health," explains Rosen.

"One ounce of dark chocolate has about 16% of your recommended daily [magnesium] intake," explains Alpert. "And it's chocolateno reasons needed to eat it. Just opt for high-quality dark chocolate."

"Bananas are rich in potassium, which helps lower blood pressure and reduces the risk of heart disease," explains Rosen.

"Quinoa is a protein-rich, gluten-free grain that is an excellent choice for maintaining a healthy weight," explains Rosen. "It decreases your risk of heart disease."

"Lentils are an excellent vegetarian source of protein, iron-rich, and fiber-rich," explains Rosen.

"I aim to eat salmon three times per week," says Valdez. "Not only to get the magnesium content, but because it's high lean in protein, which also includes omega-3 fatty acids. Omega-3 fatty acids help manage inflammation in the body."

"I like yogurt because it has probiotics, which help with gut health," says Valdez. "More research is suggesting that having a healthy gut is linked to decreasing inflammation and bad bacteria that may promote obesity. Although the research is young, it is worth it to have a healthy gut anyway so you don't get sick. It also has essential nutrients such as calcium; potassium; phosphorus; protein; vitamins A, D and B12; riboflavin; and niacin."

"Black-eyed peas are perfect for your Taco Tuesdays and as a lean protein! Beans are high in fiber to help prevent constipation. But they also have antioxidants, along with a high profile of protein, and contains some iron to prevent iron deficiency that may lead to fatigue as mentioned earlier," says Valdez. "Other nutrients that these peas have are folate and vitamin A."

"Black beans in particular are high in fiber and protein, which will help with blood sugar levels and heart health," explains Alpert.

"Pumpkin seeds, flax, and chia seeds are all great sources of magnesium and great sources of fiber and fat," says Alpert.

"I'm all about Asian food, which is why tofu and soybeans are my favorite staples," says Valdez. "Not only is it a lean protein with healthy fats and high protein, it's also fermented with probiotics, similar to yogurt to help promote healthy gut. Tofu also has iron, calcium, manganese, selenium, phosphorus, copper, zinc, and vitamin B1. Perfect in various dishes like miso soup and stir-fries."

"Swiss chard has a similar magnesium content to spinach and is a great heart-healthy green that's perfect to cook with," explains Alpert. "High in fiber and also has plenty of vitamins and nutrients along with magnesium."

Now that your grocery list is full of foods with magnesium, go live your best healthy life.

Ed. note: Always consult with a doctor before making major adjustments to your diet or supplement routine.

This article was originally published at an earlier date and has been updated.

This article originally appeared on The Thirty

Read More from The Thirty

Continued here:
13 Foods Packed With Magnesium, the Nutrient Every Single Organ Requires - Yahoo Lifestyle

Insulin is a master growth hormone made in the pancreas, Ede explains, and it controls the levels and activities of most other hormones in the body, including sex and stress hormones.

Insulin resistance occurs when cells in the fat, muscles, and liver can no longer respond to insulin and can't take glucose from the blood. To make up for it, the pancreas will pump out more insulin to help glucose enter the cells. Over time, this leads to blood sugar spikes.

How are insulin resistance and Alzheimer's related?

While insulin resistance is not the only determination of Alzheimer's, Ede says it is a very powerful risk factor. "The science is very clear," she says.

Research has shown insulin resistance directly affects the ability of the hippocampus (aka the brain's memory center) to access energy. Without proper energy levels, this region of the brain will begin to shrink and die, she explains, leading to cognitive and memory decline.

See more here:
How Insulin Affects Alzheimer's + Two Diets That May Lower The Risk - mindbodygreen.com

Metro photoDieters who pick healthier options may inadvertently be eating more and sabotaging their own weight loss goals.

(THE CONVERSATION) The Research Brief is a short take about interesting academic work.

The big idea

Dieters looking for a healthier substitute of their favorite high-fat food such as a bag of potato chips typically have two choices in the grocery aisle: a smaller package of the exact same food or a larger portion of a light version. In a series of studies, we put this choice to consumers and found that people who frequently try to cut back on their eating or are essentially always on a diet known as restrained eaters prefer the larger portion size of the light version, even though both contained the exact same number of calories. Participants who indicated that they rarely dieted tended to pick the smaller size with the full flavor.

Our first study involved a vending machine choice between a medium-sized bag of Lays Baked BBQ potato chips and a smaller package of the regular version both 150 calories. Participants who took a survey in which they reported frequently trying to cut back on their eating for example, by taking smaller servings and skipping meals opted for the larger bag of baked chips. We got similar results over four additional studies involving other snacks, such as popcorn and cookies.

Why it matters

People tend to want food to be tasty, healthy and filling. Our studys restrained eaters were definitely interested in choosing a snack that seemed healthier, but their choice of the larger size suggested they wanted a snack that they felt would make them feel full as well possibly at the expense of taste. Feeling full can help people consume fewer calories overall.

The problem is research suggests eating more of lighter foods might not make people feel full, and this may point to a reason why most diets fail. Some psychologists argue that restrained eaters do not achieve the health and weight outcomes they desire possibly because, in depriving themselves of the fattier, tastier food, they may later engage in binge-eating or overconsume.

By opting for the lighter, less pleasurable food, even in larger packages, restrained eaters might be depriving themselves of the food they actually crave regular chips, buttered popcorn or a sugary cookie.

What still isnt known

More research is ultimately needed, however, to test whether the emphasis on increasing the portion sizes that one can eat of light foods, rather than focusing on eating smaller portions of foods that are more satisfying, is a successful long-term strategy. Or, as past research indicates, might it actually backfire and contribute to failed dieting? Its still not entirely clear.

Whats next

At the moment, we are working on new research examining how people decide what to eat, how much to eat and how frequently to eat it. For example, why do some people decide to try to avoid any treats, whereas others try to seek moderation? If they seek moderation in their diet, would they rather have a small treat every day or have a cheat day on the weekend?

Were also trying to understand whether or not consumers actually feel as full as they think they do by eating more lighter foods rather than less of calorie-dense foods.

How we do our work

We use a variety of approaches in our research on food, including conducting lab and online-based experiments, field studies and exploring existing data sets, such as food diary data. For this particular research, we recruited participants to pick chips out of a vending machine and used online panels to simulate real-world choices.

This article is republished from The Conversation under a Creative Commons license. The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts. Read the original article and more thought-provoking stories at http://www.theconversation.com.

Today's breaking news and more in your inbox

See original here:
Dieters might be choosing the wrong way to lose weight - Escanaba Daily Press

My cardiologists first remark when I saw him the end of June for my regular visit was, Who is this man, I do not recognize him? The doctor was responding to the fact that I had lost quite a bit of weight since my last visit. I had not only reached the level he had been suggesting for years, but had exceeded it.

In addition to taking the cardiologists advice to lose weight, I also followed his suggestion how to do it. He suggested cutting out sugars and carbohydrates. I almost eliminated from the diet potatoes, pasta, and breads. I limited my carbohydrate intake to portions that had five grams or less. The carbs I do eat, I like to consume early in the day so that I will burn them off before I go to bed. Over time I discovered it was helpful not to eat anything at night after dinner. Finally, now I have my main meal at noon rather than evening.

There is an old Chinese proverb that says There are many paths up the mountain, but the view is always the same. The Hindu faith puts it this way: There are hundreds of paths up the mountain, all leading in the same direction, so it doesnt matter which path you take. I am convinced that there are many ways to lose weight. I talked with one man who only ate two meals a day, all before four in the afternoon and drank lots of water. Other people I know follow specific diet plans. How one chooses to lose weight can depend on ones personal health issues, personal preferences, and disputation.

The September 2017 issue of National Geographic had a short piece on diets. The article concluded that the key, says registered dietitian nutritionist Jennifer Bruning, is to find what works best for your body, and more important what you can stick to. (National Geographic, Sept. 2017, p. 24) I have talked with several people who successfully began a diet, only to discontinue it after three or four months. Hebrews invites all of us to run with perseverance the race that has been set before us. (Heb. 12:2) To be successful in losing weight it is important to have the perseverance to pursue the path that one has chosen to reach the goal.

Last week I wrote about the importance of friends. Friends are especially important when trying to lose weight. Some programs to lose weight have built into them support groups. One of things that helped me lose weight was that my wife, Diane, and I engaged in the endeavor together. She made significant changes in what we eat. She replaced what had been our normal fare with new and exciting dishes. As the Book of Ecclesiastes says, Two are better than one, because they have a good reward for their toil. For if they fail, one will lift up the other but woe to one who is alone and falls and does not have another to help. (Ec. 4:9, 10)

As my cardiologist keeps telling me, the key to a healthy life is dependent on two things: diet and exercise. We in this country have many different paths to accomplish both of these goals. There are all kinds of options to get exercise. The article in National Geographic listed the following possible diets: lacto-ovo-vegetarian, vegan, raw vegan, macrobiotic, fruitarian, juciearian, sproutarian, api-vegan, ovo-vegetarian, pescatarian, Mediterranean, pollo-pescatarian, omnivore and freegan. I am not sure where my low carb/sugar diet fits into the list. However, what is of prime importance is that one chooses a plan and sticks with it. Then as we all follow the path we have chosen, we might reach the summit of a healthy lifestyle.

Original post:
Finding the path to reach the summit | Columnists - KPCnews.com

We pride ourselves for being a wealthy nation. It may shock you to learn that in this elite group, we rank 35th in life expectancy. Invisible things in our environment are dramatically impacting our citizens health.

A major contributing factor to our nations awful life expectancy is that 72% of all American adults are either overweight or obese and the percentage is rising. Since 1960, the weight of the average American adult increased 28 pounds!

Clothing manufacturers have noticed this. They even adjusted clothing labels. When women go to buy clothing today, a dress size zero is larger than a size eight was in 1958.

This ties into the pandemic because, if you become infected, your chances of suffering long-term damage to your body or dying increases dramatically the heavier you are.

It is clear that declining exercise and a diet of processed foods and sugar contributes to your weight gain, but that does not explain why you are eating more. Not working out does not make you hungry.

Turns out the answer is probably caused by the huge growth in the use of unregulated chemicals in industry and agriculture. A subset of these chemicals, called obesogens, alter how your brain responds to food. A few examples out of hundreds include MSG (monosodium glutamate) and the plastic liners found in canned food.

These chemicals work in many different ways to cause weight gain. I call one example the broken gas gauge problem. If you get hungry, your brain sends a signal telling you to eat. When your body has enough, a normal brain should send a signal to stop because you are full. One problem people in America are having is that these pollutants and contaminants have broken the gas gauge it reads empty when the tank is in fact full. Your brain says keep eating; you are still hungry.

A second and, in some ways, more troubling issue is that some of these invisible chemicals turn on a different part of the body, which pushes more of what you eat into storage (also known as fat). You can eat the same number of calories as you did 10 years ago but gain more weight even if all of your other habits (drinking alcohol, sleeping habits) remain the same.

If these obesogens are present, telling a hefty person to reduce their food consumption does not stop the second broken brain part from doing what it is supposed to do. The body will gain weight even if the person exercises admirable self-discipline and eats less.

These discoveries do not mean an individual cannot control their weight, but it does clarify why it is so hard. Although they have to struggle against the wiring in their brain, individuals can still tackle this issue by changing their diet to eat fresh fruits and veggies, exercise more, and stop eating processed and canned foods, fat and sugar. That should absolutely be a priority. The Centers for Disease Control and Prevention has good guidance on that.

Instead of continuing to blame the overweight person, we need to turn our attention to those who are actively polluting the environment and our food supply for their personal gain and we need to increase funding to help scientists to figure out how to repair the broken brains so they go back to sending the correct signals.

Research now shows that if a parents brain is changed, their kids can inherit those changes, which helps explain why almost one in five American kids are obese and a much larger number are overweight. Those numbers are growing rapidly.

Koster, who lives in Kannapolis, did his graduate work with a focus on threats to the basic life-support systems of air, water, food and fuel. He spent a majority of his career as chief innovation officer in one of the nations largest pediatric health care systems.

Go here to read the rest:
Francis Koster: Turn attention to pollutants for causes of weight gain - Salisbury Post - Salisbury Post

Think you cant prevent Alzheimers? Think again. You actually have more control over your risk of dementia, Alzheimers included, than you might suspect, doctors now tell us. In fact, many experts say that most Alzheimers cases, at least 90 percent, can be prevented or at least delayed through a healthy lifestyle. Thats good news, considering that more than five million Americans aged 65 and over have been diagnosed with Alzheimers, apopulation thats expected to grow to 13.8 million by 2050, according to the Alzheimers Association.

Whilehealthy lifestyle habits like exercising regularly and getting quality sleep are also key to the prevention of mental decline, a diet focused on plants also plays a significant role, studies now say. Evidence suggests that diet can play a decisive role in whether a person gets Alzheimers, says Neal Barnard, M.D., president of the Physicians Committee for Responsible Medicine (PCRM) and author of Your Body in Balance and Power Foods for the Brain.

Researchers from Loma Linda University in California suggest that eating a whole-food, plant-only diet can lower their risk by 53 percent.The myth has long been that Alzheimers cannot be prevented, treated or even slowed down, says Dr.DeanSherzai, neurologist and co-director ofLoma Linda's Brain Health and Alzheimers Prevention Program. The truth is it can be prevented, treated, and slowed over time.

So even if you have a genetic predisposition to Alzheimers, or someone close to you in your family has suffered from dementia, eating a mostly or fully plant-based dietcan lower your risk, these doctors say. Heres what you need to know to make it happen.

Its no secret that the meat-heavy diet most Americans follow is bad for the heart, leading to high blood pressure, high cholesterol, and coronary blockages, all part of heart disease. But whats good for the heart is good for the brain, and the opposite is also true, as the standard American diet has deleterious effects on the brain, as is evidenced by numerous studies.

Take, for instance, just one study published inthe Journal of the American College of Nutrition, which found that meat consumption was the highest dietary risk factor for Alzheimers. Alsodetrimental were eggs and high-fat dairywhichraised risk of Alzheimer's--though not as much as meat did. Meanwhile, plant-based foods like grains, vegetables and fruits were found to be protective against Alzheimers.

Interestingly, the study also found that eating grains, fruits, vegetables, and fish are associated with reduced risk of Alzheimer's, but do not counter the effects of meat, eggs, and high-fat dairy. So it's not enough to add plants; you have to cut out animal products for the full benefit. Higher vitamin Dintake is also associated with a reduced risk of Alzheimer's.

So what is it about animal foods that seem to drive Alzheimers? Numerous factors are undoubtedly at play, but one of the most obvious ones may be saturated fat in animal foods. Saturated fat raises cholesterol, which affects the brain in the same way it does the heart, and that could be the main mechanism, Barnard says. And while saturated fat and cholesterol are directly linked with Alzheimers, they also increase risk factors for Alzheimers like high blood pressure, high cholesterol, and greater inflammation in the body.

Heres the surprise, though: Changes in the brain as a result of an unhealthy lifestyle start early, perhaps even earlier than you might imagine. Dr. Barnard points to one study that tracked cholesterol levels in almost 10,000 participants starting at age 40, and found that the risk of Alzheimers increased as cholesterol levels went up, linking the incidents of damaged arteries to more frequent occurrences of brain disease. Other studies have shown a decline in arterial health in kids as young as 12, meaning that changes in your brain could also begin to take hold in teenagers who have unhealthy diets.

If you want to improve your brain health and lower your risk of Alzheimers, the message is clear: Eat mostly or all plants, starting now.

By cutting the animal foods from your diet, youll eliminate the brain-damaging saturated fat and cholesterol these foods are high in. Not to mention that plants give your brain all the healthy nutrients and phytochemicals it needs. A whole-food, plant-based diet provides the necessary macro and micronutrients for your brain to grow, thrive and connect, says Dr. Ayesha Sherzai, neurologist, and co-director of the Alzheimers Prevention Program at Loma Linda, and co-author of The Alzheimers Solution.

Of course, youll be best protected if you eliminate all animal foods from your diet. Even when people eliminate some animal foods but keep others in their diet, whether eggs, dairy, fish, chicken or meat, the saturated fat and cholesterol in those foods are more than enough to have noticeable effects on their cholesterol levels, body weight and other physical measures that affect brain health, Dr. Barnard says.

Yet thats not to say that even small changes can't make a difference. In one of Dr. Sherzais studies, every incremental step, such as eating a salad instead of a deli sandwich for lunch or adding a couple of servings of fruits to your daily menu, made a monumental difference in study subjects risk of stroke, which also applies to the risk of developing Alzheimers as well.

While the plant kingdom is loaded with brain-healthy food, there are stand-outs, such as leafy greens, which top Dr. Sherzai's list of "go-to" brain foods. Greens have some of the highest nutrient contents, including polyphenols, antioxidants, vitamins, and minerals that provide the brick and mortar for creating connection and infrastructure in the brain, while working as a garbage disposal for getting rid of toxic byproduct, she says.

Second behind greens are beans. Theyre not only high in antioxidants, plant protein, and other brain-healthy nutrients, they also have fiber, which can help lower cholesterol, Sherzai says. Whats more, they have a second meal effect that helps regulate your bodys glucose for 24 hours, which becomes even more critical if youve eaten something sugary. Sugar is one of the major promoters of inflammation in the body, which damages the brain, she says. Your body can handle a small amount of sugar but not in the excessive amounts Americans eat, and every time you eat a cookie or cupcake, even if its vegan, youre putting that brain at risk, more so if you eat excess sugar regularly.

Other brain-healthy foods include cruciferous vegetables like broccoli and Brussels sprouts; vitamin E-rich foods like walnuts and sesame and sunflower seeds; and brightly colored fruits like grapes and blueberries, Barnard adds. For more brain-healthy foods, check out the top 20 brain health foods from Team Sherzai.

Originally posted here:
The Best Foods for Brain Health to Prevent Onset of Alzheimer's - The Beet

Turmeric has been a staple in traditional medicine for thousands of years. Now, modern science has confirmed some of the spice's health benefits, from its anti-inflammatory properties to its role as an antioxidant.

Curcumin an active chemical that gives turmeric its yellow color is responsible for most of these benefits, but it is difficult for the body to absorb. Therefore, turmeric's health perks are difficult to measure. So far, neither turmeric, nor its active component curcumin, have been approved as a treatment for any disease.

Here are some of the health benefits of turmeric and tips to incorporate more of it into your diet:

Inflammation is a natural response of the immune system, and it occurs each time the body is injured. Inflammation isolates an injured area from nearby healthy tissue by wrapping it in a shield of white blood cells as a part of the body's healing process.

However, in some instances, your body's inflammatory response is set off without an injury or acute situation. If inflammation becomes chronic or excessive, it may lead to lasting damage and an array of chronic diseases, from heart disease to diabetes.

Symptoms of acute inflammation include:

A 2017 medical review published in Foods found that curcumin relieved inflammation in patients with osteoarthritis a chronic disease characterized by joint stiffness and occasional inflammation. Patients who took 1000mg of curcumin a day for eight to 12 weeks saw a reduction in inflammation symptoms like morning stiffness, joint swelling, pain, and motor capacity.

The 2018 medical review published in the European Journal of Medicinal Chemistry found that curcumin acts as an antioxidant. Antioxidants are stable molecules that counterbalance the effects of free radicals in the body. Free radicals come from both natural metabolic processes like digestion and outside sources like pollution or cigarette smoke.

When the number of free radicals and antioxidants are balanced in the body, free radicals help fight off pathogens. However, when the balance tips, and there are more free radicals than antioxidants, oxidative stress occurs.

Oxidative stress is when free radicals start damaging proteins, fatty tissues, and cell DNA. Over time, this continuous damage may lead to diseases like diabetes and neurodegenerative diseases like Alzheimer's and Parkinson's.

A 2010 study published in Clinical Biochemistry found that in 21 patients with b-thalassemia/Hb E an inherited blood disorder 500mg of curcuminoids a day for 12 months reduced oxidative stress levels.

Many research studies on curcumin have focused on its potential to treat or alleviate symptoms of different types of cancer. Because there is a correlation between chronic inflammation and the development of cancer, curcumin's anti-inflammatory and antioxidant properties may prove beneficial in fighting the disease.

In fact, a 2019 medical review published in Nutrients found that curcumin may prevent the proliferation of breast cancer cells, thereby slowing tumor growth. The same review found that curcumin is being explored as a treatment for lung, colorectal, pancreatic and some other types of cancer. While results are inconclusive, studies have found promising results in test tube and animal studies.

The biggest obstacle in using curcumin in cancer treatment is the human body's inability to absorb it in any significant quantities. Pharmacologists are working to overcome this obstacle, but until they succeed, neither turmeric nor curcumin is used to treat cancer.

A 2020 study published in the Journal of Clinical Medicine found that healthy participants who consumed between 80 to 4,000 mg of curcumin per day saw key heart health indicators improve. This included a decrease in the amount of fat in their blood as well as a drop in both their total cholesterol and LDL cholesterol.

While consuming 4,000 mg of curcumin a day is a lot, there are currently no known side effects associated with the compound. However, if you are on blood thinners, consult with a doctor before consuming large amounts of curcumin as it is known to thin blood and prevent clotting.

According to the results of a 2018 study published in the European Journal of Medical Chemistry, consuming 500 to 1000mg of curcumin daily for at least six weeks improved symptoms of depression and reduced anxiety in multiple clinical trials.

Scientists have also investigated whether or not curcumin could potentially treat or prevent the development of debilitating neurodegenerative disorders such as Alzheimer's.

According to a 2008 review published in the Annals of Indian Academy of Neurology, curcumin may be effective in managing factors that could lead to the development of Alzheimer's. These include inflammation, oxidative stress, and the formation of beta-amyloid plaques an accumulation of small fibers in the brain.

Thanks to its anti-inflammatory and antioxidant properties, curcumin may even improve the appearance of skin.

A 2007 medical review published in Advances in Experimental Medicine and Biology found that curcumin also had wound-healing properties, possibly making it a good treatment for skin conditions like vitiligo, psoriasis, and various eczemas.

Topical tonics and ointments containing curcumin reduced the time it took for skin wounds to heal, improved the distribution of collagen the protein that gives skin its elasticity and promoted the growth of new blood vessels.

While The National Institute of Health has not set a daily recommendation for turmeric or curcumin intake, studies have found that a safe daily allowance is 3mg/kg of curcumin.

Despite all the health potential of curcumin, its percentage in turmeric is quite modest, between 3% to 6%, which means that each tablespoon of turmeric powder contains less than 0.4g of the active ingredient. And, only a minuscule amount of that is being absorbed into the bloodstream.

There are, however, simple ways to ensure your body is absorbing it better. Nutritionist and cook book author Velonda Anderson, PhD, suggests toasting turmeric powder, combining it with fats, or mixing it with black pepper, which can improve absorption by up to 2000%.

For those wondering how to incorporate turmeric into their diet, Anderson suggests:

Another way to add turmeric into your diet is by taking supplements. Most turmeric and curcumin supplements on the market are in 500mg capsules. These are meant to be consumed up to three times daily, with or without food.

Anderson recommends talking to your primary care provider before committing to a higher dosage of curcumin. "Even though there are no known allergies or side effects associated with turmeric, some medications and pre-existing conditions are worth discussing," Anderson says.

Turmeric's active ingredient curcumin provides a variety of health benefits thanks to its anti-inflammatory and antioxidant properties. From reducing the chance of developing cardiovascular disease to possibly warding off certain cancers, curcumin should be a part of any healthy diet.

While researchers are still seeking out ways to improve our body's ability to absorb curcumin, you can easily add turmeric to your diet by sprinkling it on foods you already eat.

Continue reading here:
6 health benefits of turmeric and how to add it to your diet - Insider - INSIDER