A-Z heart health Articles

Angina causes chest pain due to reduced oxygen supply to the heart, known as ischemia. This ischemia is most often due to spasm or constriction of the blood vessels that supply the heart muscle itself (the coronary arteries). When there is a lack of oxygen to the muscles of the heart, it does not function optimally in terms of pumping out an adequate blood supply to the rest of the body. Read on to further explore the symptoms, causes and supplements that can support angina. 

What Are Symptoms of Angina?

Angina may feel like pressure or squeezing. Angina pain may spread to the shoulders, neck, arms, or back, similar to heart attach. For the most part, Angina is not so much a disease in and of itself, but rather a symptom of or precursor to Coronary Heart disease (CHD) or Coronary Artery Disease (CAD).

These occur when plaques build up inside the walls of the coronary arteries, obstructing the flow of oxygen-rich blood to the heart. When these plaques build up and form clots, they can obstruct blood flow completely, leading to what we refer to as a heart attack or myocardial infarction (MI). Angina does not always lead to a heart attack. There are degrees of severity in terms of angina. People with angina should take symptoms seriously. Angina predicts future heart attack risk and requires lifestyle changes.

What Are The Different Types of Angina?

Angina severity varies and can become unpredictable. Stable angina ocurs during specific activities and follows predictable patterns. For example, one may have angina symptoms during moderate or intense cardiovascular exercise. Medications can effectively manage stable angina. Nitroglycerin may help prevent symptoms during known triggers. Lifestyle changes may provide early benefits.

Unstable Angina is undoubtedly a red flag and should require more immediate and serious attention. Unstable angina can be an unexpected worsening of stable angina. It does not follow any particular pattern and can happen just as often at rest as it does during exercise. The pain associated with unstable angina tends to be more severe in nature and does not always respond to Nitro. Unstable Angina is a significant predictor of future heart attack; in fact, most individuals should consider this a heart attack or medical emergency until a doctor can verify otherwise.

Variant (or Prinzmetals) Angina occurs most commonly when you are at rest, usually overnight. It is also quite severe, but does respond to medication. It is rarer than the other two forms and is not usually a sign of heart attack risk on its own.

Microvascular Angina, usually a symptom of Coronary Microvascular Disease, instead of CHD, is also somewhat less common. It can also be more severe and usually lasts longer than other types of Angina. Medications can effectively manage stable angina. Nitroglycerin may help prevent symptoms during known triggers. Lifestyle changes may provide early benefits. Medication may not work for all angina types. Some forms do not involve coronary artery plaques or blockages.

How Can I Suport Angina With Supplements?

Angina is usually acutely treated with nitrates, such as nitroglycerin. Nitro works by opening or dilating the coronary arteries to allow more blood to flow through. It usually comes in sublingual tablets or sprays that are fast-acting. People using nitrates often take breaks from medication. The body may become less responsive with continued use.

Some individuals use calcium channel blockers or beta blockers to lower heart rate and reduce heart strain. Blood thinners may also prevent coronary artery clots.

Risk Factors and Dietary Modifications

Some common risk factors for angina include being male (angina seems to have a better prognosis in women), having diabetes, excessive alcohol use, a family history of CAD and stroke, high blood pressure, high salt intake, obesity, poor cholesterol profile, smoking and low levels of physical activity. High stress and anxiety can also be risk factors. 

As you can see, there are a lot of lifestyle factors that one can work with to minimize risk. The first would of course be weight loss and increasing mild to moderate physical activity, as long as there are no heart related symptoms. Exercise remains important but should begin slowly under healthcare supervision. Reduce sugar, salt, and processed foods while increasing fruits, vegetables, water, and fiber. This will not only help with weight loss, but also should prevent cholesterol levels from rising, or lower an already low to moderate risk cholesterol profile. 

For diabetics, exercise and a better diet leading to weight loss also mean better blood sugar control and less risk of diabetes related complications. Add some raw garlic and onion to your meals. Eating them raw or at least cooked as little as possible helps these agents to retain their medicinal properties, which include lowering total cholesterol and triglycerides, while increasing HDL, as well as discouraging platelet formation. 

Cutting down on alcohol and quitting smoking will also help to improve almost all measures of health within the body, including and especially cardiovascular health.

Heart Supporting Supplements to Reduce Angina Risk

If you are hoping to avoid the aforementioned medications, you may also want to introduce one or two well-researched and effective natural supplements into your new heart healthy routine. There is a lot to choose from. Talk to your Naturopath or healthcare provider to find the few that are most right for you. 

Some options include amino acids, such as carnitine and arginine. The diet provides L-Carnitine mainly through red meat, which many heart-healthy diets limit. For this reason, deficiencies in both vegetarians and health-conscious individuals are not uncommon. L-Carnitine may reduce angina severity, ischemic cardiovascular events, and cholesterol levels.

Arginine may improve exercise capacity and provide anti-atherogenic, ischemic, and antithrombotic benefits.

Hawthorne is another amazing cardiovascular support herb. Hawthorne may help regulate blood pressure and reduce angina-related pain and chest tightness.

Garlic supplements may help lower cholesterol and blood pressure. These factors influence coronary artery disease risk.

Coenzyme Q10 may improve exercise capacity and reduce chest pain episodes in stable angina.

High-dose fish oil may reduce angina attacks, lower triglycerides, and improve exercise tolerance.

Magnesium may support treatment for unstable angina and acute myocardial ischemia.

Most of the acutely used treatments deal with IV magnesium,although oral supplementation may be useful long-term for the prevention of acute episodes.

Berberines are a particular type of constituent found in several different plants that give them a yellow colour. The most well-known of these are Barberry (Berberine vulgaris), Oregon grape (Mahonia aquifolium), and Goldenseal (Hydrastis Canadensis). These herbs have been used for over 2,500 years around the world to treat a variety of different health concerns. Traditionally, berberine was used as an antibiotic to treat bacterial, viral, parasite and Candida (yeast) infections. Current research has noted many benefits of berberines for diabetes, Alzheimer's, depression, cardiovascular disease, and unhealthy cell growth. Let's explore berberine supplements that you can shop for in Canada. 

Types of Berberine Supplements in Canada

There are quite a few herbs that contain large amounts of berberine's. Let's explore the most commonly known herbs and the health benefits each offers.

Barberry

Bayberry has been used around the world for centuries to treat infections and diarrhea. Recent research has also found that it benefits the cardiovascular and nervous systems (brain and nerves).

Goldenseal

This natural antibiotic is one of the richest known sources of berberines. It has long been established as a mucous membrane tonic and is known in the herbal community as the "king of the mucous membranes".

Oregon Grape

The root of this shrub has been used for hundreds of years to help treat diarrhea. It is particularly useful in treating multi-drug-resistant bacterial infections. It can also be applied topically in a cream to help treat psoriasis.

Phellodendron Amurense

Recent research has shown that P. amurense contains berberines. It is this constituent that researchers believe gives the herb its ability to inhibit unhealthy cell growth in the lungs.

Berberine Health Benefits

Antimicrobial Activity of Berberine

Berberines have been used for their antimicrobial activity for centuries, and much of their traditional use stems from this capability. Recent research has shown berberines to have antimicrobial activity against a large variety of organisms including bacteria, viruses, fungi, and parasites. They also have antimicrobial activity against MRSA and can prevent their ability to stick to the epithelial cells and thus prevent MRSA from invading the body and causing infection. Berberines can also potentiate current antibiotics to allow them to once again be able to kill MRSA by bypassing their resistance ability.

In addition to this, berberines are strongly active against Gram-positive bacteria like Staphylococcus, Streptococcus, Enterococcus, and Clostridium. All of these are bacteria that are frequent causes of infection, particularly in hospitals. Berberines also show inhibitory effects on the growth and reproduction of certain microorganisms and viruses, such as Heliobacter pylori and hepatitis B virus that have been shown to cause unhealthy cell growth. There is also some evidence that berberines can help to eliminate Candida (yeast) infections.

Strong Antioxidant Abilities of Berberine Supplements in Canada

Berberines are extremely strong antioxidants that can inhibit the generation of reactive oxidative species (ROS). Because of their extremely strong antioxidant abilities, they can help to protect cells against unhealthy cell growth, and protect the blood vessels against cardiovascular disease. It is also this effect that helps berberines to combat Alzheimer's disease.

Promotes Healthier Cholesterol

Berberine's strong antioxidant ability helps it to protect LDL ("bad") cholesterol from being oxidized, which is one of the strongest contributing factors to the formation of atherosclerosis. Recent evidence suggests that berberine has beneficial effects on dyslipidemia (imbalanced blood fats and cholesterol) as well. By promoting a healthier cholesterol and blood fat profile, berberines can help to reduce the risk of cardiovascular disease.

Anti-Diabetic Affect of Berberine Supplements Found In Canada

The anti-diabetic effect of berberines has been well-established by research. Some interesting new research (2011) has found that this benefit may be due to the berberines helping to regulate the gut microbes and prevent inflammation. Interestingly, this implies that diabetes may be partially caused by an inflammatory state in the body. This is a relatively new way of viewing the origin of type II diabetes and has triggered a new direction for research.

Reduces Symptoms of Leaky Gut

Much of the earliest research on berberines surrounded their use for the treatment of diarrhea. This was also one of the original traditional folk uses in history. These compounds have been shown to help reduce immune-mediated damage of the endothelial tight junctions in the gut. This helps to restore the gut barrier function and reduce the symptoms of a leaky gut.

Protects the Brain and Mental Health

Berberine has been established as beneficial in the treatment of some central nervous system disorders. It can protect neurons and prevent their death while improving circulation to the brain. Research has shown a protective effect on Alzheimer's, cerebral ischemia, mental depression, schizophrenia and anxiety.

Shopping For Berberine Supplements in Canada

When shopping for an herbal supplement containing berberine, look for ones from trustworthy brands that use pure ingredients. When possible, look for formulas that use wild-harvested, fair-trade or organic herbs. It's important to follow the dosing directions found on the product label. If you are on any medication, pregnant or breastfeeding, speak to your healthcare provider prior to starting them.

What Is Beta Glucan?

Beta glucan can be classified as a soluble or insoluble fibre, and varies in terms of viscosity and mass, depending on the source. While it can be found in some foods such as, bran of some cereal grains, including oats, wheat, and barley. Beta gluten can also be derived from medicinal mushrooms and some yeasts or taken in supplement form.

Key Health Benefits of Beta Glucan Supplements

As many fibres can, studies have shown that beta glucan can modestly improve cholesterol levels, reduce blood pressure and regulate blood sugar levels. In regards to cholesterol specifically, studies have shown beta glucans to be effective in lowering both total cholesterol and LDL cholesterol.

They have also been shown to have some immune activating properties, specifically in terms of gut mediated immune activity or GALT (gut associated lymphoid tissue). As an immunostimulant, beta glucan has been used for the treatment of chronic fatigue syndrome, physical and emotional stress and as an adjunct to radiation treatment protocols, particularly a specific beta glucan called lentinan. PGG glucan, another specific beta glucan, has also been shown to have effective infection fighting properties.

Many studies have also confirmed the effectiveness of beta glucan in terms of blood sugar regulation. Yeast derived beta glucans have also been implicated in the treatment of both allergic rhinitis and arthritis, although more studies are needed to confirm effectiveness and dosage.

Beta Glucan Supplement Varieties

Forms & Formats

As a fibre, beta glucan is often found in supplements derived from sources that naturally contain these fibres. Many medicinal mushroom capsules and powders contain beta glucan such as Maitake capsules by Host Defense or New Roots, Organic whole Maitake mushrooms from Organic Traditions or 5 Mushroom Blend powder from Wild Rose.

Dosage

As it is found in many grains/cereal products, beta glucan can be taken as food, or in a more potent supplement form. It can be found alone or as part of an immune supporting (especially fungal beta glucans) or cholesterol lowering combination product. For the treatment of hyperlipidemia, a dosage of 3-16 g has been shown to reduce LDL cholesterol. Considerably higher doses have been used in studies to promote better blood sugar control. Otherwise speak with your healthcare practitioner for a protocol that would suit your needs or follow the directions from the manufacturers label.

Safety Information

Both yeast and fungal beta glucans are considered to be well tolerated with little to no side effects associated with their use. Do not co administer with aspirin or non steroidal anti-inflammatory drugs (NSAIDs), as this combination has been shown to cause severe gastrointestinal damage.

As with any fibre, do not take any other medications or supplements with a beta glucan supplement, as it will reduce transit time and can alter the effect the medication/supplement has on the body. Beta glucan supplementation is not recommended during pregnancy and breastfeeding due to lack of available scientific evidence.

Blueberries are the berries from the Vaccinium angustifolium plant, indigenous to North America and Europe. For centuries they have been enjoyed for their taste and as more scientific evidence grows, they are also enjoyed medicinally and are considered a superfruit that's available as blueberry powder. 

What is Blueberry Powder?

This powder is made from freeze-dried blueberries which are then made into a powder.

Found in most health stores, this supplement is a convenient way to enjoy the health benefits of blueberries. 

Blueberries are much more concentrated in powdered form. One tablespoon of Blueberry powder equals ½ cup of fresh blueberries. As such it's more cost-effective to buy this supplement than fresh berries. And the shelf life is much longer.

Health Benefits of Blueberry Powder Supplements

This supplement is high in antioxidants, Vitamin C, Vitamin K and fibre. Many of the health benefits are related to the purple pigment which is high in antioxidants

Its health benefits include cardiovascular health, brain health, blood sugar regulation and urinary tract infections. 

Because blueberry powder is also low on the Glycemic index and is a source of fibre, it's a great way to help balance blood sugar in cases of Diabetes, high blood glucose and insulin resistance.

One of the most popular reasons to use this supplement is it helps with brain function – specifically, with age-related memory loss and dementia. Both human and animal studies also show it helps improve memory, coordination, and learning.

How Does Blueberry Powder Work In The Body?

ORAC – Oxygen Radical Absorbance Capacity is a scale measuring the ability of a food or nutrient to absorb and neutralize oxidative damaging free radicals. Blueberry powder ranks high on this scale making it beneficial to cognitive and vascular health. By binding and neutralizing chemicals, toxins and oxidized fats, it can protect your heart, brain and arterial system and reduce the formation of plaques.

The antioxidants responsible for its high ORAC value are called flavonoids , specifically anthocyanins. It's these anthocyanins that give Blueberry powder its indigo-purple colour. Laboratory studies suggest that anthocyanins may help prevent degenerative diseases, including unhealthy cell growth, heart disease, stroke, and memory loss. Anthocyanins also have been shown in laboratory studies to inhibit the growth of unhealthy cell growth in the colon.

This supplement is high in Vitamin C. Vitamin C also acts as an antioxidant protecting your heart health. Vitamin C is also involved with tissue healing, and immune function, and supports hormone health.

Studies show Blueberry powder may even lower blood pressure. It also has a chemical compound called Stilbenes which is shown to lower negative LDL cholesterol levels. So Blueberry powder is an overall great addition to your diet for cardiovascular health.

Another great reason to take Blueberry powder is it helps prevent urinary tract infections. Similar to cranberry, Blueberry powder contains flavonoids that prevent the binding of infectious bacteria to your urinary tract, thereby inhibiting bacterial growth. Plus Blueberry powder lowers blood sugar and can feed these infection-causing organisms.

How To Use This Supplement

This supplement is easy and convenient to use. Simply add it to shakes, tea, almond milk, hot cereal, baked goods, yogurt or a glass of juice or water. Follow dosing directions on the label or as recommended by your health care practitioner. 

Those who are allergic to blueberries should not take these supplements. To ensure you purchase a high-quality product that's made with clean and potent ingredients, speak to a knowledgeable team member at your preferred natural health food store. 

Broccoli is one of our most powerful vegetables containing hundreds of super-nutrients that support overall health. Its Botanical name is Brassica and it is classified as a food and is part of the family of vegetables known as the cruciferous family. Cruciferous veggies include broccoli, cauliflower, kale, Brussel sprouts, bok choy, collards, kohlrabi, mustard greens, watercress, turnip, radish and cabbage. The cruciferous family of veggies contain a high level of chemicals called glucosinolates. Now conveniently available in supplement form you can choose from a wide variety of powerful formats.

Medicinal Properties of Broccoli Extract

One of its key active ingredients is an enzyme called mirosinase found in broccoli seed and sprout powder or extract. Myrosinase is an enzyme which helps convert glucosinolate into two important compounds – sulforaphane (the bioactive plant chemical in Broccoli) and erucin. Myrosinase can be destroyed by over-processing and with high heat. Sulforaphane is an isothiocyanate thought to stimulate powerful enzymes in the body. Studies show that sulforaphane has anti-bacterial properties. Broccoli sprouts contain 20-50 times the concentration of sulforaphane than the broccoli vegetable. 2000 mcg of sulforaphane is the equivalent of eating one pound of fresh broccoli.

Broccoli is also high in nutrients like Potassium, Vitamin C, protein, Calcium, selenium, vitamin A, chlorophyll and fibre for overall health.

Key Health Benefits of Broccoli Supplements

Historically known for its antioxidant properties we can now find broccoli's powerful heath properties in many products.

Arthritis 

The sulfur compounds found in Sulforaphane block a destructive enzyme that damages cartilage thereby protecting cartilage from chronic inflammation and injury.

Unhealthy Cell Growth

Sulforaphane protects cells against free radicals which can mutate cells. It normalizes DNA methylation which protects the expression of healthy genes. One of these genes is called Gene p53. Occasionally these genes can become mutant and cause, rather than inhibit the development of unhealthy cells. The isothiocyanates in broccoli destroy these mutant genes. 

Kidney Function and Blood Pressure

By normalizing DNA methylation pathways, studies have shown that Sulforaphane can improve kidney function and thereby reduce high blood pressure.

Cardiovascular Health

Broccoli protects your arterial blood vessels from damage. It does this by reducing the amount of ROS (Reactive Oxygen Species) in your blood vessels which cause micro nicks and tears. When ROS causes damage to your blood vessels, your body needs to repair this with cholesterol. Over time this can cause a build-up of cholesterol in your arteries and can lead to the development of plaque buildup which increases the risk of heart attack and stroke. This is especially important for those suffering from diabetes which increases the risk of cardiovascular disease. Broccoli also contains Lutein which is important for eye health and helps prevent thickening in your arteries.

Anti Aging 

As a strong antioxidant, Sulforaphane reduces oxidative stress which is one key element in the aging process. It also helps support your immune function thereby protecting you from the development of disease. Sulforaphane also repairs damaged skin. Broccoli will thus keep you young!

Detoxification 

Broccoli phytonutrients called glucoraphanin and glucobrassicin, both aid in the body's detoxification pathways. Broccoli also supports methylation detoxification pathways which help break down and excrete toxins and chemicals.

Researchers from Johns Hopkins University School of Medicine and Bloomberg School of Public Health have observed that broccoli sprouts can help the body detoxify carcinogens, which may reduce the risk of developing unhealthy cell growth.

Broccoli Supplement Varieties: Forms & Potencies

It is commonly found as a powder in Greens products, as an extract or as a broccoli sprout extract or powder, as broccoli seed extract, as DIM, as D Glutarate and as Indol-3 Carbinol (I-3-C).

DIM (Diindolylmethane) - a component in Broccoli. It is derived from the digestion of a compound found in Broccoli called Indole-3-Carbinol found in Cruciferous vegetables. Studies have shown that it protects cells from unhealthy growth and free radical damage. It has also been shown to help Benign Prostatic Hypertrophy (BPH) and Premenstrual Syndrome (PMS). Evidence shows it acts as a phytoestrogen, meaning it blocks strong negative estrogens and instead supports the weaker-acting estrogens in our body. As a broccoli supplement, it is found mainly in capsule form.

Broccoli Sprouts - liquid or powder form - can be found in other green products and antioxidant formulations in powder, liquid, capsule and tablet forms.

Broccoli Extract or Powder - can be found as its product or in other formulations in liquid, powder, capsule or tablet form.

Calcium D-Glutarate - derived from Broccoli and other Cruciferous vegetables is Calcium plus Glucaric Acid. It is a good form of Calcium for bone health and supports Phase 11 Liver Detoxification. - Found in capsule or tablet form.

Final Considerations & Cautions of Broccoli Supplements

While broccoli extracts and supplements are generally deemed safe to use, those who are pregnant or breastfeeding should use caution or speak to their healthcare practitioner before use. 

When shopping for these supplements, it's important to choose a quality brand and product that's made with pure and potent ingredients. 

Cacao beans come from a small evergreen tree called the Theobroma Cacao tree. It is the key ingredient of most high-quality chocolates. It however is different than cocoa and chocolate. Many commercial cocoa and chocolate are stripped of the health benefits of the cacao bean due to its bitter taste.

What is Cacao?

Cacao is the raw form of what is used to make commercial chocolate.

The less refined or raw form of Cacao is highly medicinal and is available in most health food stores. It’s made by cold-pressing unroasted Cocoa beans. Once roasted it loses much of its medicinal benefits.

Cocoa powder for baking and making chocolate is made from raw Cacao that has been roasted.

The healthiest form of Cacao is the raw unroasted version.

Key Medicinal Properties In Cacao

It is rich in agents that enhance the production of ‘feel-good’ chemicals in the brain, notably serotonin and dopamine. This means Cacao possesses anti-depressant and mood-elevating properties.

One of these mood-modifying compounds is Anandamide (from the Sanskrit ananda meaning ‘bliss’). This is a naturally occurring substance found in Cacao known as a cannabinoid, a member of the same psychoactive substances found in cannabis. It binds to the same sites as THC, the active chemical in marijuana, and produces a global feeling of euphoria.

Another constituent in cacao which alters mood in a pleasurable way is PEA or Phenethylamine. PEA stimulates the production of dopamine. Dopamine is a neurochemical directly associated with sexual arousal and pleasure. It’s also found to be increased in the brain when we are in love and is especially amplified during orgasm. The feeling is similar to the ‘high’ experienced by runners and the endorphin release after exercise.

Health Benefits of Cacao

Helps Increase Production of Serotonin

It is also high in the amino acid tryptophan. Tryptophan increases the production of serotonin, the brain’s ‘feel-good’ chemical. It promotes a highly desirable mood state and is often the target of anti-depressant drugs. No wonder it makes us feel so good!

Improves Cardiovascular Health

Flavanols have been found in high concentrations in certain fruits and vegetables, wine, grape juice, and berries. Flavanols are particularly high in Cacao. Epicatechins are thought to be the flavanols responsible for many of the health benefits of Cacao, especially for cardiovascular health. Studies have shown that Epicatechins in Cacao have a short-term benefit on LDL (commonly referred to as 'bad') cholesterol, has been shown to reduce blood pressure, improve vascular platelet function, as well as decrease insulin resistance, indicating Cacao in the treatment and prevention of metabolic syndrome.

Potent Antioxidant With Anti-Inflammatory Properties

Epicatechins in Cacao are potent antioxidants and have both anti-inflammatory and Nitric Oxide (NO) synthase-activating effects. NO activation may play a role in the reduction of stroke, heart failure and diabetes; all of the major causes of death in North America.

Some data has linked a deficiency in epicatechins to these diseases, which explains why Cacao is so protective in preventing these diseases. Island-dwelling populations off the coast of Panama who consume an abundance of raw Cacao have been shown to have lower blood pressure levels and no age-related decline in kidney function, as well as overall significantly less mortality resulting from cardiovascular events. This protective effect is lost on the same population when they migrate to nearby cities where there is less raw Cacao consumption.

Cacao Nibs As a Superfood

As a superfood, it is a good source of minerals, particularly magnesium, zinc, iron, calcium, and potassium. These minerals are all important for healthy muscle function, especially for the heart and blood vessels. They help the heart to pump efficiently and the blood vessels to dilate and constrict as needed, which helps blood pressure.

It is also a low-glycemic food, high in fibre and lowers blood sugar and insulin resistance.

Cacao is high in Resveratrol, a strong antioxidant which can cross the blood-brain barrier and protect your brain from oxidative damage. Antioxidants are also very important to protect against unwanted cellular damage from stress, environmental toxins and metabolic waste, which our bodies produce daily.

Cacao Supplements: Powder, Paste and Nibs

Cacao comes in powdered, paste and nib forms. It is great added to baked goods, curries, yogurt, hot cereal and health shakes. By adding it to your food it increases the nutritional value up to tenfold!

Known as a popular spice in the kitchen, cayenne pepper can also be taken as a supplement due to its many health benefits. Cayenne, also known as red pepper or hot pepper, can be applied topically for its pain relieving properties which activate nerve endings to produce counter-irritation, which distracts the brain from the painful stimuli.

Medicinal Properties of Cayenne Pepper Supplements

Cayenne pepper supplements can be used to help rheumatism, arthritis (osteo and rheumatoid), neuropathies, itching and frostbite. Cayenne increases circulation, both centrally and in the extremities. It does this by activating type “C’ neurons.

These neurons increase the contractility of the heart and dilate vessels. Cayenne’s circulatory effects are helpful for diabetic circulatory compromise, Meniere’s disease, heart disease and low blood pressure. In the stomach cayenne increases blood flow, decreases stomach spasms and causes a minor irritation of the stomach lining. This irritation is actually helpful because it stimulates the secretion of acid-protective mucus, which can heal ulcers.

Shopping For Quality Cayenne Pepper Supplements & Spices

Cayenne can be purchased as a spice in the grocery store for use in cooking. It can also be purchased at your health food store as an encapsulated powder or tincture. The strength of cayenne in the spice aisle is variable and depends on the initial quality of the herb and how long ago it was processed as the active ingredients in cayenne degrade over time.

Encapsulated powder or tinctures can be purchased as a standardized product, which assures that active ingredients are in the pepper and that you are taking in the same medicinal amount with each dose. Topically cayenne can be found in creams, salves and rubs, some of which are also standardized.

Cautions To Consider When Using Cayenne Pepper

Cayenne is an eye, wound and mucous membrane irritant so use caution when handling cayenne creams, salves, tinctures or open cayenne capsules. Cayenne decreases blood clotting and should not be used by those who are taking blood thinning medications or aspirin. Because cayenne increases circulation it can adversely affect blood pressure and may decrease the effectiveness of blood pressure medication. Cayenne may also alter the effect of the MAO inhibitor psychiatric drugs.

The alpha amino acid, citrulline, was first extracted from watermelon, where it inherited its name. It is one of the key stepping-stones in the urea cycle in humans, which is the pathway by which ammonia is converted into uric acid and released in the urine. The body also naturally produces citrulline from arginine as a byproduct of nitric oxide synthase (NOS); however, some people still benefit from taking a citrulline supplement. 

Learn How Your Body Makes Citrulline

Several proteins in the body contain citrulline, including those used in the myelin coating on your nerves and some that wrap your DNA into tight packages in your cells. Interestingly, many people with Rheumatoid Arthritis will have high levels of anti-citrulline antibodies, which may reflect an immune attack upon their DNA.

The Relationship Between Citrulline and L-Arginine

Your body naturally converts L-citrulline to L-arginine, which can then be converted to Nitric Oxide (NO2). Arginine directly promotes the growth of all body tissues and can also help to boost immune function. NO2 acts to dilate blood vessels and increases circulation in the body. These actions can combine to significantly improve athletic performance and body-building outcomes. There is some preliminary evidence that supplementation with citrulline or arginine may help to benefit people suffering from sickle cell anemia. It may also help benefit high blood pressure as well, by redirecting blood to the extremities.

How Do Citrulline Supplements Benefit Your Health?

Athletic Enhancement

When combined with Malic Acid, citrulline malate results. Supplementation with this substance has been shown to improve athletic performance and reduce muscle fatigue with prolonged exercise. Whether this is due to the activity of the supplement or its breakdown products: arginine and NO2 has not yet been established.

How To Take Citrulline Supplements To Increase Your Well-Being

This supplement is often found in combination supplements for athletic performance in powder form. It can also be found alone in capsules as L-citrulline for more direct supplementation. The recommended dosage has not yet been established, although it is commonly recommended at between 1500 and 3000mg daily. Follow the manufacturer’s directions for the dosage of each product.

Coleus forskohlii (Plectranthus barbatus) is a tropical plant in the mint family that has been used around the world for a variety of reasons, the most common being for cardiovascular ailments. More currently, this herb has been touted by Dr. Oz on his self-titled TV show as one of his favourite “belly blaster” supplements. This activity is due to the main constituent of Coleus forskohlii, known as forskolin, with its highest concentrations being in the root of the herb.

Forskolin and Cyclic AMP

The major action of forskolin is to rapidly activate a cellular enzyme called adenylyl cyclase. This enzyme is responsible for the synthesis of cyclic AMP (cAMP), which is a messenger molecule in our cells that helps to control their response to signals from the body. Some of these signals involve the regulation of glycogen, sugar, and lipid (fat) metabolism in the cell. Thus, through increasing the cellular production of cAMP, forskolin can help to boost the amount of fat and sugar used by the cells of the body. In a test tube, the application of forskolin has been shown to directly reduce the size of fat cells. This is promising for the ability of forskolin to help increase metabolism.

Key Health Benefits of Coleus Forskohlii

Weight Loss & Bone Health in Men

When tested in a group of overweight and obese men, supplementation of forskolin over a 12-week period was found to favourably alter their body composition. It reduced body fat percentages, and actually helped to improve bone mass. These results may be limited to men, but may be particularly useful in overweight men suffering from bone loss due to andropause.

Benefits For Asthma

One preliminary study found that forskolin was equally as effective as beclomethasone for the prevention of asthma attacks after two months of treatment in mild and moderate asthma sufferers. Further research is needed to be sure of the results, but daily supplementation with low dose forskolin may help to prevent some asthma attacks.

Shopping For & Taking Coleus Forskohlii Supplements

Coleus forskohlii can be found in tablets or in combination weight loss formulas. Research has established the dose in overweight men as 250mg of extract standardized to 10% forskolin, supplemented for at least 12 weeks. Dr. Oz recommends 125mg of extract standardized to 20% forskolin taken in the morning. Asthma research examined a dose of only 10mg daily.

Coenzyme Q10 is one of the ten types of coenzyme Q that are found in nature but the only one that humans use. While it is a very important fat-soluble antioxidant, it’s most beneficial for enhancing heart health and circulation. This is because CoQ10 helps the heart use oxygen and energy effectively, which is crucial. The organs in your body that have the highest energy needs, including your muscles, heart, brain, and kidneys, have the highest concentrations of Q10. CoQ10 supplements optimize the heart’s ability to pump blood effectively, which is why it is known best as a supplement for heart health. But that's not all the CoQ10 benefits, read on to learn more.

Increased Need for CoQ10

Your body produces CoQ10, but as you age—especially after the age of 40—its production begins to decline to such a level that by the time you are in your sixties, your CoQ10 levels are only about 10% of what they were when you were in your thirties. Supplementing with a good-quality coenzyme Q10 can help replenish this shortfall and produce significant benefits for our health at a time in people’s lives when they need it most. Some studies have shown that as many as 75% of people are deficient in coenzyme Q10.

However, aging is not the only CoQ10 benefit. Exposure to toxins and pollutants results in severe oxidative stress from free radicals, which deplete coenzyme Q10 and create a great need for more. Illnesses that put stress on the immune system will also deplete your coenzyme Q10 resources, as it enhances tissue oxygenation.

Additionally, certain drugs and some medical conditions can deplete CoQ10 and signal an insufficiency.

Symptoms of CoQ10 Deficiency

Research has shown that some conditions can be caused by a deficiency in a substance called CoQ10. You may have a CoQ10 deficiency if you experience the following symptoms:

• high blood pressure
• poor circulation
• and/or headaches

Types of CoQ10 Supplements: Ubiquinone vs Ubiquinol

Ubiquinone vs ubiquinol; the two main supplemental forms of CoQ10 that you will find in health food stores. The original form, ubiquinone, is the industry standard and has been thoroughly studied for years. The latest, more active form of CoQ10 is ubiquinol, the biologically active form used best by the body.

• Who should take ubiquinone? Most naturopathic doctors and nutritional MDs will usually recommend standard ubiquinone CoQ10 over biologically active ubiquinol for their patients taking Q10 as a daily nutritional supplement for overall health enhancement.
• Who should take ubiquinol? Ubiquinol is usually reserved for those who need CoQ10 for therapeutic purposes such as angina, high blood pressure, high cholesterol, poor circulation, cancer, immune support, fibromyalgia, and others.

CoQ10 Benefits

Uses of Coenzyme Q10 in Cardiovascular Diseases

If you have any kind of heart health concern—or even a family history of it—CoQ10 ubiquinol should be one of the supplements in your daily regimen. The clinical evidence supporting CoQ10’s effectiveness in most cardiovascular concerns is vast. Study after study links CoQ10 deficiency to heart attacks, strokes, high blood pressure, high cholesterol, and more.

CoQ10 Ubiquinol Protects from Bad LDL Cholesterol

High cholesterol is one of the major risk factors for heart attacks and strokes. The "bad" cholesterol is harmful because it is far more susceptible to oxidative damage from free radicals than the "good" HDL cholesterol. Once oxidized, LDL cholesterol then damages arteries, causing lesions to form and eventually causing arterial blockages that can lead to a heart attack or stroke. CoQ10 can prevent this. As a fat-soluble antioxidant, CoQ10 ubiquinol/ubiquinone can protect the bad LDL cholesterol from free radicals, as it, too, is a fat. Water-soluble antioxidants such as vitamin C or selenium cannot do this to the same extent, making CoQ10 the ideal nutritional supplement.

CoQ10 Supplement and Side Effects from Statin Drugs

Statins are a common class of medication prescribed by conventional doctors to reduce high cholesterol. While they are effective at keeping it low, they have a few nasty side effects, the most common of which is muscle pain. People taking this medication experience statin-related muscle pain and fatigue because their CoQ10 is being depleted! These side effects are usually alleviated by taking 100–400 mg of coenzyme Q10 daily.

CoQ10 Supports Healthy Blood Pressure

High blood pressure is sometimes called a "silent killer," as it often goes unnoticed until a major cardiac event. It can occur for various reasons, including high blood viscosity, narrowing of the arteries, and weak heart muscle. CoQ10 can help support healthy blood pressure by addressing each of these concerns. It helps the blood to be less viscous, thus making it flow through arteries and veins with less force exerted on blood vessel walls.

By reducing the oxidation of cholesterol, CoQ10 reduces the progress of the narrowing of the arteries. In addition, as the most important muscle in the body, the heart requires Q10 more than any other. The heart is always pumping and needs a steady supply of ubiquinone or ubiquinol to continue its thousands of daily beats. Since CoQ10 is the spark plug for all muscular contractions, the heart must pump blood effectively. Without enough CoQ10, the heartbeat can be erratic or even cause palpitations, causing blood pressure to rise. The preferred form of CoQ10 for supporting high blood pressure is the ubiquinol form. It has been clinically proven to reduce high blood pressure more quickly and effectively than standard ubiquinone.

Coenzyme Q10 and Heart Failure

CoQ10 benefits include helping support heart failure. It plays an important role in energy production and cellular health outside of providing antioxidant protection. For patients with heart failure, the chances of hospitalization (and re-hospitalization for complications) are high. In one double-blind trial, researchers studied the effects of CoQ10 supplementation on patients with congestive heart failure. Subjects were randomly assigned either a placebo or CoQ10 at a dose of 2 mg per kg of body weight per day. After one year, the group taking CoQ10 required fewer hospitalizations than the placebo, and incidences of pulmonary edema and cardiac asthma were also reduced. The researchers concluded that "supplementation with coenzyme Q10 could be an effective adjunct therapy to standard medical treatment because it reduces hospitalization rates in patients with chronic heart failure.”

CoQ10 Supplement and Angina

Your heart is the most important muscle in your body, pumping blood that delivers oxygen and important nutrients. When your heart doesn’t get enough oxygen-rich blood, it can cause chest pain or discomfort called angina. CoQ10 helps to enhance energy production and circulation in the heart muscle, it pump blood more efficiently.

Coenzyme Q10 Anti-Aging Benefits

CoQ10 and anti-aging go hand in hand because this supplement has anti-aging properties, and as an antioxidant, it protects the body against environmental pollutants and other substances that cause aging. The free-radical theory of aging is generally accepted as one of the major external causes of the aging process. CoQ10’s ability to stabilize free radicals can make a dramatic difference in reducing the DNA damage free radicals cause, which can lead to the premature aging of tissues and the individual cells of which they are made. In addition, coenzyme Q10 helps to improve circulation, which improves the flow of nutrients and oxygen to tissues, thus keeping them healthier for longer.

Q10 Benefits For Mitochondrial Health & and Energy

When people take ubiquinone or ubiquinol CoQ10, they usually notice a substantial increase in mental and physical energy. As you read above, coenzyme Q10 offers benefits for mitochondrial health and is needed by every muscle in the body. Muscles use a type of energy called ATP; each muscle cell uses it to perform the contractions that result in any type of movement, whether it's simply the diaphragm making the lungs inhale or running a marathon. CoQ10 is needed to make ATP; without enough, the muscles will fatigue sooner and to a greater degree. Many athletes take CoQ10 supplements, especially the ubiquinol form, to enhance their ATP production. Naturopathic doctors often recommend their patients with fibromyalgia (who have chronic muscle weakness) take CoQ10 for this exact reason.

CoQ10 Supplement and Brain Health

As an antioxidant, CoQ10 supports brain health because oxidative stress has been shown to contribute to the development of many neurodegenerative diseases, including Alzheimer's and Parkinson's. CoQ10 has been used in some studies as a treatment for these diseases because it helps prevent oxidative damage in neurons (nerve cells). In animal studies, CoQ10 benefits also include neuroprotective effects. People who supplement with CoQ10 regularly have better cognitive function than those who don't take it regularly. Some studies suggest that CoQ10 may help improve memory function in people with mild cognitive impairment (MCI), which is often an early sign of dementia or Alzheimer's disease.

CoQ10 and Headache

People who experience headaches regularly have found that taking Coenzyme Q10 supplements has helped to reduce or eliminate their symptoms. Many people have reported headaches as a symptom of CoQ10 deficiency, which is one reason why this supplement might help with your headache pain. In one study, researchers tested frequent headache sufferers for CoQ10 deficiency and gave CoQ10 to those who were deficient. The patients who received CoQ10 reported fewer headaches and less disability from their headaches than those who did not receive the supplement.

Food Sources of Coenzyme Q10

The average daily dietary intake of CoQ10 is between 3 and 6 milligrams, with evidence suggesting that half of this is in reduced form (ubiquinol).

While it is not practical to get therapeutic or supplemental doses of coenzyme Q10 from our food, it is interesting to note that it is indeed present in our food in small amounts. The highest amount, of course, is contained in beef hearts, with smaller amounts in fish such as sardines and spinach. To get 100 mg of coenzyme Q10, you would need to eat 5.5 pounds of beef liver, 20 pounds of white mackerel, or 37 pounds of broccoli. However, supplementing with a high-quality supplement will help you replenish your stores of this vital nutrient.

Coenzyme Q10 Supplements

CoQ10 Supplement Dosing

As you've seen, CoQ10 benefits many aspects of health. The following are some of the therapeutic applications and clinical dosing for CoQ10:

• Deficiency from statin drug use: This can usually be reversed with doses of 100 to 400 milligrams per day.
• Migraine prevention or treatment: In one successful study on CoQ10 supplementation for headaches, researchers administered 1 to 3 mg of CoQ10 per kg of body weight.
• Hypertension treatment and management of angina: In studies, doses of 100 to 200 milligrams per day were administered.
• Reduced blood flow due to atherosclerosis: A meta-analysis found that CoQ10 supplementation in doses of 150 to 300 mg per day for up to 12 weeks resulted in a clinically significant 1.7% increase in blood flow.
• Heart failure: In studies showing a reduced risk of complications from heart failure, subjects were given 2 mg of CoQ10 per kg of body weight.

CoQ10 Supplement Formats

Both ubiquinol and ubiquinone are best taken in a soft gel capsule. As a fat-soluble nutrient, CoQ10 is best absorbed by the digestive system in an oil base; the oil transports it across cell membranes in the villi of the gut lining, giving it superior activity. The soft gel capsule delivery format is the only capsule format that permits the oil base.

CoQ10 Supplement Precautions

Coenzyme Q10 may decrease the effectiveness of warfarin. The following prescription medications deplete coenzyme Q10, and supplementation is strongly advisable: hydralazine, thiazide diuretics, cholesterol-lowering medication, sulfonylureas, beta-blockers, tricyclic antidepressants, chlorpromazine, clonidine, methyldopa, diazoxide, biguanides, and haloperidol.

CoQ10 Supplement FAQs

How much coenzyme Q10 should I take?

Most doses of CoQ10 will range between 100 and 400 mg per day. Refer to our guidelines for dosing in the Coenzyme Q10 Supplements section.

Does science support coenzyme Q10?

Scientific literature has shown that CoQ10 benefits heart health, cognitive function, and mitochondrial health, among many other benefits.

What depletes our body's coenzyme Q10?

The following factors can deplete your body's levels of coenzyme Q10: aging, stress, certain diseases (including cardiovascular diseases and chronic kidney disease), medication (including statins prescribed to lower cholesterol levels in patients with high blood pressure or heart disease), and poor diet (diets high in processed foods tend not only to be low in antioxidants but also contain lots of omega-6 fatty acids from vegetable oils that are pro-inflammatory).

Where can I buy a CoQ10 Supplement?

You can find CoQ10 at most health food stores.

Eicosapentaenoic acid (EPA) is an omega-3 essential fatty acid. It is an important fatty acid in the maintenance of cardiovascular health and the regulation of inflammation. EPA is a precursor to a series of chemicals whose job it is to regulate the inflammatory effects of arachidonic acid. 

Omega 3 EPA & Arachidonic Acid

As mentioned, EPA is a precursor to a series of chemicals whose job it is to regulate the inflammatory effects of arachidonic acid. Too much arachidonic acid leads to pain and inflammation in conditions such as arthritis. Arachidonic acid also causes inflammation in arteries and leads to the development of atherosclerotic plaques. Deficiency of EPA can result in cardiac arrhythmias, high cholesterol and excessive aging. EPA has been used to treat heart disease, arthritis and other inflammatory conditions.

Increasing Your Intake of EPA

Through Diet

EPA can be taken in through the diet by eating fish or fish oil. The body can also convert alpha-linolenic acid (ALA), from vegetable sources like flaxseeds, into EPA. However, the standard North American diet is deficient in essential fatty acids, especially omega 3s and very few individuals have enough excess ALA to meet the body’s need for EPA. 

Omega 3 EPA Supplements

Supplemental EPA is usually made from tuna, salmon, herring, mackerel or sardines. These fish contain more omega-3-rich fat than other fish species. Cod liver and halibut liver oils also contain some omega 3s but are primarily used for their vitamin A and D content. Some newer fish liver oils have been fortified with EPA and may be an economical choice for those individuals taking both EPA and liver oils.

EPA supplements are found as liquid oil (processed to remove the fishy taste), soft gel chewables (flavoured) and standard soft gel capsules. Fish liver oil supplements should be used cautiously in children, and pregnant and nursing women because of the toxicity of fat-soluble vitamins.

Key Shopping Tips When Buying EPA Supplements

Ensure your fish oil supplement is not processed with heat because it damages the acids and creates free radicals. It is important to purchase a good quality EPA supplement that has been tested for contaminants. Refrigerate all liquid EPA supplements and keep capsules away from heat to increase shelf life. Using liquid EPA is more cost-effective than capsules because numerous capsules must be taken to make an equivalent amount of liquid oil.

For a long time, macadamia nuts were avoided by dieters because they are one of the fattiest nuts around. However, studies now show they are nutritious and good for your heart. Moderation is the key to benefiting from these creamy, sweet nuts.

History of Macadamia Nuts

Macadamia nuts grow on trees that typically grow in tropical climates with volcanic soil. The trees are native to Australia but are now grown all over the world with large producers in Hawaii and South Africa. It takes 7-10 years before a macadamia tree bears nuts, but after that, the tree can produce nuts for over 100 years.

Macadamia nuts are a nutritious food because they are very high in monounsaturated fats and contain plant sterols, antioxidants, vitamins and minerals.

Key Health Benefits of Macadamia Nuts

Lowers cholesterol – Macadamia nuts contain high levels of fats (1oz has 22g of fat), which most people think is unhealthy because they mistake that fat for saturated fat. However, the majority of fat in these nuts is monounsaturated fat, which is heart-healthy. This type of fat works to lower LDL cholesterol (bad cholesterol) while raising HDL cholesterol (good cholesterol). This means macadamia nuts can help prevent coronary artery disease and strokes by reducing harmful fat build-up on artery walls. Like most foods, moderation is important when eating these nuts, so be sure to count out 10-12 nuts (1oz) per serving and replace other fatty foods in your diet with these tasty nuts.

Source of plant sterols – Macadamia nuts are high in phytosterols, also called plant sterols, which are a nutrient that lowers cholesterol levels. Phytosterols also work to boost the immune system, balance blood sugar levels and it beneficial to prostate health. For more information on plant sterols, read this article on sterols and sterolins.

Nutritious superfood – These nuts are high in minerals like calcium, magnesium, manganese and iron. They are also a source of selenium, which is a powerful antioxidant and is needed for proper thyroid functioning. Start adding superfoods to your diet, like nuts, to increase overall health and well-being.

Nutritional Information

nutrient profile for 100grams (3.5oz)
calories	740
fiber	8.6 grams
protein	8 grams
monounsaturated fat	59 grams
polyunsaturated fat	1.5 grams
saturated fat	12 grams
supplement articles – calcium	85mg
magnesium	130mg
manganese	4mg
potassium	368mg
zinc	1.3mg
iron	3.7mg
selenium	3.6mcg
vitamin b-1	1.2mg

Tips For Adding Macadamia Nuts To Your Diet

10-12 Macadamia nuts make a healthy snack and are very tasty in trail mixes. Their sweet nature makes them a perfect addition to sweet treats, desserts and baked goods. Just don't go overboard on the macadamia nut cookies!! You can roughly chop them and add them to salads, stir fry or finely chop them to make a gluten-free nut crust on chicken breast. Macadamia nut butter is very tasty too! You can use it on toast, cut-up veggies or in smoothies.

Macadamia nut oil is great for cooking and is a healthy alternative to olive oil and canola oil. It has a pleasant taste and makes a great base for salad dressings. Also, macadamia nut oil has a higher smoke point than olive oil, which means it can be cooked at higher temperatures without breaking down and losing its flavour.

Shopping Tips For Buying Quality Nuts

When purchasing macadamia nuts, look for the raw, unshelled kind. This will ensure they are the freshest and most nutrient-dense. Roasting nuts will start to break down the healthy fats. So, if you like roasted nuts, roast them yourself because the oil in roasted nuts will go rancid quickly. Also, choose unsalted to avoid excess sodium in your diet.

Macadamia Nut Alternatives

Macadamia nut allergies are less common than other tree nut allergies like cashews and pistachios. If you are allergic to macadamia nuts, try seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide essential Omega 3 fatty acids, minerals and antioxidants to benefit your health. For other healthy snacks consider dried legumes like chickpeas or soybeans, which are high in fiber and protein.

Not surprisingly, fish oil is made by extracting the oil from certain varieties of fish, so it can be purified for direct supplementation. The best fish oil supplements often use these fish sources: salmon, anchovy, sardine, and mackerel. 

There is an incredibly long list of health benefits attributed to fish oil. Most of the research showing the positive effects of omega-3 fatty acids in the diet comes from studies of either high-fish diets or fish oil supplementation. Fish oil has particularly been hailed for its mood-balancing ability and effects in the treatment of mental health conditions, likely due to its high EPA content.

Key Health Benefits of Fish Oil

Fish oil is considered the best source of omega-3 fatty acids, such as EPA and DHA. Omega 3 fatty acids have shown benefits to the cardiovascular and immune systems and the brain and mental wellbeing. 

There has been very little research to see if other sources of omega-3 supplementation provide the same health benefits. In particular, it is only fish oil that is responsible for the mental health benefits of omega 3. Doses as low as 1g of combined EPA and DHA have been shown to help reduce and even eliminate conditions such as depression, schizophrenia, ADD, and bipolar disorder. It is the content of EPA that is especially associated with mood-balancing effects, while DHA is associated with proper mental function.

Fish Oil Source Varieties 

Fatty fish that are higher on the food chain (eg. Tuna) are generally not used as sources of supplemental fish oil due to the potentially higher concentration of toxins and heavy metals stored in their fat. Deep, cold water fish are the preferred source as they have the lowest levels of contaminants. Very often, supplement companies will give a list of possible fish sources for their oil with a note that oil contents will change with the seasons and with different availabilities of certain fish. Some companies will not list their fish sources at all for this reason. It is often a good idea to take a supplement with a known source so you can be confident of its nutritive and contaminant content.

Key Considerations When Selecting Fish Oil Supplements

The freshness of the fish used to make fish oil is extremely important. Fish that are not fresh create a "fishy" taste and can cause the production of oil that is more difficult to digest, causing the common complaints of "burping up fish" after supplementation. When fish oil is made from fresh fish and extracted properly, the fish taste should be very light and barely perceptible. Fresh fish oil is also less oxidized, and thus can provide more health benefits and will stay fresh longer. Taking a liquid fish oil instead of capsules can ensure that you know, and can taste the freshness of your supplement.

Fish Oil Extraction Methods

Fish oil can be extracted from the fish using a cold press, centrifuge or solvent extraction. Cold press extraction is the best method because the temperature is carefully controlled and the oil removed is less likely to be oxidized. Centrifugation uses the force of spinning the fish in a centrifuge to remove the fat. Centrifuges tend to heat up with the length of use required to extract the oil and this can cause oxidation, which damages the fish oil. Solvents can also be used to extract fish oil, but remnants may remain after processing and be present in your supplement. In general, cold pressing is considered the best possible means of extraction to keep the oil fresh and pure.

Understanding Dosing & Omega Content 

Dosage recommendations for omega-3 fatty acids vary depending on the disease process or overall goal. If your goal is to lower your triglyceride level, for instance, it is recommended you consume 3-4 g/day, whereas studies aimed at treating depression found that only 1 g of EPA/day showed better results than higher dosages of 2 and 3 grams. It is important to know that whatever dose you are recommended, you need to be sure your supplement contains the right stuff. On the bottle, you will see the total omega content, as well as the specific contents of DHA, EPA, etc. If you have been advised to take 2 g of EPA + DHA/day, make sure you are looking at the breakdown and that you are following these numbers, rather than looking at the "total omega" content.

Shopping Tips For Finding The Best Fish Oil Supplement

Fish oil supplements have become widely available, so it is very important to ensure that you are getting the best possible one. Use a trusted brand that lists the fish sources used, and clearly states the content of EPA and DHA. Most liquid capsules of fish oil cannot contain a large enough dose, such that to get the doses listed above, you may have to take anywhere from 6 – 20 caps a day. Taking a liquid can easily bypass this problem. Liquid fish oils come in a variety of flavours, making them quite simple to supplement. Doses are generally between 1tsp and 1Tbsp daily to achieve the desired EPA+DHA content.

Garlic is a popular herb in the kitchen and medicine cabinet. It has been used medicinally for thousands of years in many different cultures. The herb that's used is the bulb of the flowering plant in the Allium genus. Its close relatives include the onion, shallot, leek, chive, Welsh onion, and Chinese onion. While consuming garlic through your diet can provide some benefits, you'd have to eat a lot of it to get any kind of therapeutic benefit. Let's explore what to look for when shopping for the best garlic supplement. 

Key Medicinal Compounds Found In Garlic

The cloves of the bulb contain active sulphur compounds called alliin, allicin, and S-allyl cysteine. These constituents have been well-studied for their various health benefits. Due to these active components, garlic can support the following health concerns:

• Cardiovascular Health
• Cholesterol Regulation
• Blood Pressure Lowering
• Improved Circulation

It also helps to regulate blood sugar levels and acts as a potent antimicrobial agent.

Medicinal Food

Garlic is a medicinal food because these active ingredients are present in the cloves in sufficient quantities to have some medicinal effects. To reap the best medicinal benefits from the garlic clove, it is best to eat raw garlic because the active sulphur compounds are sensitive to heat and can be destroyed by cooking.

The Best Garlic Supplement Offers Key Health Benefits

Cardiovascular Benefits

Garlic intake is shown to decrease levels of LDL cholesterol, which is the "bad" cholesterol responsible for cholesterol plaques and the storage of fat and triglycerides. Garlic also increases levels of HDL cholesterol, which is the "good" cholesterol responsible for moving stored and deposited fat to the liver for processing and removal from the body. HDL cholesterol protects against plaque formation. Garlic preparations have also been found to lower blood pressure and improve blood circulation. Thus, garlic can be used to reduce the risk of stroke and heart attack. Aged garlic extract is the form that has been studied for its cardiovascular benefits. 

Blood Sugar Regulation

Garlic has beneficial effects on balancing blood sugar as well. The pancreas releases insulin in response to sugar intake. It acts to promote the intake of glucose by all the cells of the body to use as a fuel source. Without proper insulin levels, any sugar absorbed stays in the blood, causing high blood sugar, while the body cells become starved for energy. Eventually, the pancreas becomes worn out and does not produce as much insulin or the body's cells become less sensitive after years of high insulin levels. This is what happens in diabetes. Garlic can increase the release of insulin and help the body's cells become more sensitive to the insulin present.

Antimicrobial Properties Found In The Best Garlic Supplements

For thousands of years, garlic has been used as an antimicrobial and anti-parasitic herb. It has been used topically for infections of the skin, wound care and even acne. It is commonly used for bacterial and fungal infections both inside and outside the body as well. 

Oral supplementation or eating garlic can help fight systemic infections like parasites, bronchitis, and digestive infections. Research has shown that garlic can be taken as a prophylactic during cold and flu season to help protect against infection.

Tips For Finding The Best Garlic Supplement

Garlic supplements are found as encapsulated herbs, tablets and aged extracts (oils). These products should be standardized as an assurance of the amount of sulphur compounds they contain. 

There are many types of garlic supplements, choose the best one according to your preferences and consider combination products that target your particular needs. Garlic can be found in combination products for immune boosting, cholesterol control, blood pressure regulation, and heart health.

Do The Best Garlic Supplements Cause Stinky Breath?

Although eating large amounts of garlic and supplementing with some forms of garlic can cause halitosis and a garlicky body odour, this doesn't have to be the case. Garlic naturally contains allyl methyl sulfide (AMS), which is the compound responsible for halitosis, but the best garlic supplements come in an odourless form to help prevent this nasty side effect. 

Keep in mind that for respiratory infections, these supplements do not contain the AMS that naturally travels to the lungs and may not work as quickly. Also, some people say that the body odour and breath side effects decrease when garlic is used regularly.

Supporting your heart is one of the most important steps you can take for long-term health and overall well-being. With modern lifestyles often impacting cardiovascular function, many people are looking for proactive ways to stay healthy and energized. Alongside a balanced diet and regular exercise, heart health supplements have become an increasingly popular way to help support circulation, maintain healthy cholesterol levels, and promote optimal heart function. 

In this article, we'll explore effective strategies to keep your heart strong and healthy. 

Understanding Heart Health

The cardiovascular system consists of the heart, which pumps blood around the body through approximately 60 thousand miles of blood vessels. These vessels are divided by function into two types. There are the arteries, which carry blood from the heart to the body and the veins, which drain blood from the body back to the heart. Blood nourishes the cells of the body by transporting nutrients like oxygen and food to the cells.

It also removes waste products from the cells for filtering by organs like the liver, kidneys and spleen. Any interruption in blood supply causes cell and tissue death, like those caused by a heart attack and stroke. Because of this, the maintenance of a healthy cardiovascular system is essential.
Any interruption in blood supply, for example, a heart attack or stroke, causes tissue death, so the maintenance of a healthy cardiovascular system is essential.

What Causes Cardiovascular Disease?

Lifestyle factors such as smoking, obesity, improper diet, stress and lack of exercise are bigger indicators of your heart disease risk than your family history. Common lifestyle contributors are: obesity, poor nutrition, medications, free radical damage, lack of exercise, poor emotional processing, and stress.

1. Obesity

Being overweight is detrimental to cardiovascular health for several reasons. Excess weight increases the force of gravity acting on the body. The heart is forced to respond by working harder and increasing blood pressure to ensure all of the body cells still receive nourishment. Excess intake of food causes the body to increase the amount of cholesterol and triglycerides in the blood. Cholesterol shuttles fat around the body and is implicated in the formation of plaque in arterial walls.

2. Poor Diet

Failing to eat a varied and nutritious diet means that the body cannot supply the heart muscle with the constant supply of nutrients that it requires to keep pumping. The standard North American diet contains a large number of processed foods, and is deficient in vitamins, minerals and essential fatty acids. It is high in saturated fat, refined carbohydrates and chemical additives and preservatives. Not only do these substances not give your heart usable energy, but they also contain high amounts of vessel-damaging materials like trans-fatty acids and toxic additives.

3. Medications

Some medications deplete heart-supporting nutrients like CoQ10, magnesium, potassium, and zinc. Ironically, several of these medications are those used to treat cardiovascular disease. Cholesterol-lowering medications, such as statins, can deplete coenzyme Q10. Diuretics, used to treat high blood pressure, increase the excretion of minerals like magnesium and potassium. This can cause problems maintaining heart rhythm and can lead to muscle spasms and lightheadedness. ACE inhibitors deplete zinc, and beta-blockers deplete coenzyme Q10. It is important to replenish these minerals and nutrients if you are on these medications to avoid deficiencies.

4. Free Radical Damage

We encounter free radicals through environmental exposures, such as cigarette smoke, air pollution, processed foods, and ultraviolet radiation from the sun (UV rays). Free radicals are unstable molecules with an unpaired electron that are extremely reactive and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. When free radicals damage the smooth inner lining of the blood vessels, this leads to inflammation, and causes a raw region to form (like a cut) that makes the area susceptible to further damage, and clot or plaque formation.

5. Poor Emotional Expression

Studies have shown that certain personality types are at a greater risk of developing heart disease. An individual of type A personality is driven, focused and goal-oriented. They are focused on control. Emotionally, they are inexpressive and tend to hold in volatile emotions like anger and frustration. This personality type keeps the body on constant alert, which raises blood pressure and heart rate. The cardiovascular system may weaken under this constant strain and eventually lead to heart disease, heart attack, or stroke.

6. Sedentary Lifestyle

Lack of exercise and a sedentary lifestyle are the norm in North American society. Most people find it difficult to make time in their busy schedule for exercise. Being sedentary is detrimental to the cardiovascular system because it stagnates circulation. Sitting or standing in one place allows blood to pool in the lower body, making it unavailable to the internal organs and brain. Stagnation impedes the delivery of nutrients to cells and slows the clearing of waste products.

What Are Common Heart Health Concerns?

Arteriosclerosis and Atherosclerosis

Arteriosclerosis is a hardening of the arteries that decreases the flexibility and elasticity of the walls. Atherosclerosis, on the other hand, occurs when deposits build up inside the artery walls. Both conditions are caused by inflammation and deposits of unhealthy substances that cause a reduced ability of the arteries to function. Deposits can be made of calcium (arteriosclerosis) or fatty substances like cholesterol (atherosclerosis). As the arteries harden and narrow, it can cause a decrease in circulation to the body.

High Blood Pressure (Hypertension)

Decreased circulation leads to high blood pressure as the body struggles to maintain enough blood flow to its tissues. This is often caused by arteriosclerosis and/or atherosclerosis creating a narrowing of the artery. In these cases, pieces of the deposits can break off, or the turbulent flow of blood caused by restricted arteries can cause clots to form. If the pieces or clots lodge in smaller vessels, this can lead to a heart attack (in the blood vessels of the heart) or stroke (in the blood vessels of the brain). Other causes are kidney disease, heavy metal toxicity, obesity, stress, and poor diet. Over time, high blood pressure leads to heart attacks, strokes, kidney failure and retinal damage.

Heart Attack

When the blood vessels feeding the heart become sufficiently constricted or blocked, it effectively blocks blood flow to the heart muscle, and results in a heart attack. Over the following minutes, the starved muscle cells begin to die, and are replaced with scar tissue. It is this remodelling of the heart muscle with non-functional scar tissue that leads to permanent heart damage, and potentially death. The cause of the constriction can be an atherosclerotic plaque, a piece of tissue, an air bubble or a blood clot.

Stroke

When blood flow to an area of the brain is compromised, it starves brain cells for oxygen and nutrients, and within minutes, the brain tissue begins to die. There are two types of stroke. Ischemic stroke occurs when blood flow is decreased due to a blood clot, arterial plaque or air bubble. Hemorrhagic stroke occurs when blood vessels in the brain rupture and bleed into the surrounding tissue.

Heart Health Support & Supplements

Most cardiovascular disease is caused by a combination of genetic and lifestyle factors, but the vast majority of cardiovascular disease risk is actually due to lifestyle factors. Therefore, it is encouraging to note that adopting a healthier lifestyle and using natural therapies can maintain a healthy vascular system.

• Maintain a healthy weight.
• Consume a heart-healthy diet.
• Stop smoking and limit your exposure to environmental toxins.
• Use stress reduction techniques and improve your emotional health.
• Make regular exercise part of your daily routine.
• Supplement your diet with nutrients that support the heart, especially if you take medications that deplete essential nutrients.

Weight Loss

The key is to look at the maintenance of normal weight as a lifestyle change, not just as a diet that will be over in a given amount of time. See a health professional to ensure that there are no medical conditions that are causing you to gain weight. Remember, healthy weight loss is no more than 2-4 lbs weekly.

Diet & Heart Health Supplements

Dietary changes for heart health include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods. Drink lots of clear fluids and eat raw fruits, vegetables and whole grains. Include green leafy vegetables, nuts, seeds, vegetable protein sources (like soybeans), and unrefined oils (like olive, flax and sunflower) in your daily diet. Foods to avoid are any junk foods, fried foods, processed foods, fast foods, white flour products, refined sugar products, red meat, egg yolks, ice cream, salt, coffee, sodas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods.

Stress and Emotional Health

Have a positive mental outlook and deal with stress effectively. Stress reduction techniques such as deep breathing, yoga or biofeedback will help to maintain a healthy stress level. Colour therapy and biofeedback have been studied in regard to their blood pressure-lowering effects. Be sure to express your emotions in a healthy way and avoid suppressing them. Journaling can be an effective way to express emotion without falling back into negative behaviours.

Despite the hype, cholesterol is actually not all bad; it is the amount and the ratio of certain forms of cholesterol that are a health concern. Low-density lipoprotein (LDL) cholesterol is often called "bad" cholesterol. High-density lipoprotein (HDL) cholesterol is often called "good" cholesterol. Interestingly, it is not the type of cholesterol that is important, so much as the balance of “good” vs “bad”. Let's explore ways to help your body balance the good and bad with cholesterol support tips via lifestyle, diet, and treatment protocols. 

What is Cholesterol Anyway?

Cholesterol is an essential molecule in our bodies. Our body cells use cholesterol to support their cell membranes and some of the membrane-associated receptor molecules. Cholesterol is also used to make steroid hormones in the body. Some examples of steroid hormones are reproductive hormones such as estrogen, progesterone, testosterone, and the stress hormone cortisol. Because of this, it is essential to keep cholesterol in balance in the body.

Understanding Cholesterol's Role in the Body

Blood Cycle

Cholesterol cycles from the liver to the body cells and back again, via the blood. LDL cholesterol carries fats from the liver to cells for energy and use. HDL cholesterol returns unused cholesterol from cells back to the liver for excretion. Because of this, high levels of LDL are not a concern, so long as there are sufficient levels of HDL to retrieve any excess cholesterol left behind in the body. Thus, cholesterol levels are unhealthy if you have excess circulating LDL, insufficient HDL, or a combination of the two. Cholesterol that is left in the rest of the body and not retrieved by sufficient HDL can build up inside the arteries and, when combined with systemic inflammation, can cause cardiovascular disease. Thus, maintaining cholesterol balance, or a good cholesterol ratio on your blood work, is actually more important than targeting LDL cholesterol directly. Supplementing fish oil is an excellent way to boost your HDL cholesterol.

Cardiovascular Disease

High cholesterol contributes to cardiovascular disease, also known as heart disease, which is the number one cause of death in North Americans. High cholesterol causes a buildup of molecules inside the arteries that narrows the arteries and erases the elasticity and flexibility of the artery walls. The body responds to this narrowed space by increasing blood pressure to ensure adequate blood flow to all tissues. This is referred to as high blood pressure. When pieces of the cholesterol plaque break off, they can cause a change in the blood flow, which leads to clots; clots and cholesterol plaque can and do end up causing heart attacks and strokes. 

Cholesterol Cycle

Interestingly, the liver not only synthesizes cholesterol, but it is also responsible for excreting any excess. It does this by mixing it in with the bile and releasing it into the digestive tract. This cholesterol in the gut gets mixed with any food and is bound by any soluble fibre present. Once it is bound, the cholesterol is shed with the stool. Unfortunately, any unbound cholesterol in the gut is free to be reabsorbed by the body and to again cycle in the bloodstream.

Cholesterol Support: Diet, Supplements & Treatment Protocols

Lifestyle Changes

Lifestyle factors such as smoking, obesity, improper diet, stress and lack of exercise contribute to your risk of developing high cholesterol and heart disease by causing inflammation and increasing the burden on your liver.

It is encouraging to note that adopting a healthier lifestyle and using natural therapies can maintain a healthy vascular system.

Conventional Cholesterol Support

Standard treatment of high cholesterol with lipid-lowering drugs decreases serum cholesterol but makes only small improvements to your chances of developing heart disease. This may be due to the role of systemic inflammation in atherosclerosis.

Also, these drugs have many side effects. The most troublesome is the increased risk of depression and suicide amongst medicated individuals. The drugs also deplete vital nutrients for heart health, such as coenzyme Q10. These medications can interact with natural products. Consult a health professional before starting any new therapy.

Diet Cholesterol Support

There are a number of dietary changes that can be used for high cholesterol. These include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods. Be sure to drink lots of clear fluids and eat raw fruits, vegetables, and whole grains. Include green leafy vegetables, nuts, and seeds. Try to focus on vegetable proteins like legumes and soybeans. Also, try to preferentially use unrefined oils like olive, flax, and sunflower in your daily diet. Foods to avoid are any kinds of margarine, hydrogenated oils, junk foods, fried foods, processed foods, fast foods, white flour products, white sugar products, red meat, ice cream, salt, coffee, colas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods to help reduce your systemic inflammation. Use diet, exercise, and supplements to maintain a healthy weight.

Limits of Dietary Changes
Dietary cholesterol is different than the serum (blood) cholesterol mentioned above. Eating foods that are high in cholesterol can raise serum cholesterol levels, but the liver is responsible for synthesizing cholesterol as the body requires. This is the way in which genetics plays a role in high cholesterol. Thus, a cholesterol reduction plan should include a low cholesterol diet with other treatments to help to reduce serum cholesterol by treating the liver.

Stress Reduction For Cholesterol Support

Stress reduction techniques such as deep breathing, yoga or biofeedback will help to maintain a healthy stress level. Reducing stress can help to reduce systemic inflammation and thus help to reduce the risk of cardiovascular disease.

Lycopene is a bright red xanthophyll molecule belonging to the carotenoid family of pigments. It is the molecule that gives ripe tomatoes their bright red colour, and it can also be found in other red fruits and veggies, such as pink grapefruit, red oranges, papaya, seabuckthorn and watermelon. After absorption, this molecule concentrates in the liver, testes, adrenal glands, and skin.

Lycopene is an excellent antioxidant that can help protect against free radical damage caused by smoking, pollution, stress, and the sun's UV rays. This free radical damage causes several health problems including cancer and the visible signs of aging.

Top Health Benefits of Lycopene 

Healthy Cell Growth

It has been shown that diets high in tomato consumption are associated with a lower risk of several diseases, the most prominent of which is unhealthy cell growth in the prostate. Although initially this benefit was attributed to lycopene, more recent research is undecided. There is controversy about whether it is the lycopene in the tomatoes and not another constituent or a combination of several constituents that is causing the beneficial effect on the prostate. Preliminary research on this nutrient has shown it to have properties that promote healthy cell growth/regeneration of the lung, breast, colon, skin and stomach, although research is still ongoing.

Cardiovascular Benefits

A diet high in tomatoes is associated with a reduced occurrence of many diseases, including coronary artery disease.Lycopene has been shown to prevent platelet formation and foam cell production in our arteries, both involved in the development of atherosclerosis. Increased intake of this nutrient reduces the risk of developing arteriosclerosis and cardiovascular disease.

Antioxidant Properties

Although all antioxidants help to protect against free-radical damage, lycopene is unique in its strength and the tissues in which it concentrates. Because it is found in higher concentrations in the liver, adrenal gland, and testes, it can particularly aid these organs. It also helps to prevent free radicals from disrupting the balance between bone formation and the bone loss that causes the development of osteoporosis as we age.

Further Health Advantages

Lycopene has both anti-fungal and anti-bacterial properties, making it a useful treatment in infections, particularly of the mouth. It has also been found to increase phase II detoxification enzymes to help the liver rid the body of toxins and harmful chemicals.

Tips For Increasing Lycopene Consumption

Eating red foods such as pink grapefruit, red oranges, papaya, sea-buckthorn, watermelon and of course, tomatoes, is a great way to get more lycopene. To get the most benefit from tomatoes, it is best to cook them first, as the heat liberates three times more lycopene from the plant's tissue. When supplementing with this nutrient, the recommended dosage is between 10 and 60mg daily in two divided doses. Since this nutrient is a lipid, it should also be consumed with a fat source, such as olive oil, to increase absorption.

Important Information & Potential Side Effects

Lycopene is considered non-toxic but in extremely high doses can cause the skin to take on a harmless yellow-orange colour. Once it is discontinued, the skin will return to its normal colour. Lycopene supplementation has not been studied during pregnancy or lactation so supplementation should be avoided and lycopene should be ingested through dietary sources only. Lycopene may interact with certain chemotherapeutic drugs. Avoid taking lycopene if you are currently undergoing chemotherapy.

Magnesium is an essential mineral for all known living organisms. Magnesium ions catalyze many chemical reactions in the human body, including those in the mitochondria where most of the energy inside each cell of the body is produced. It also plays a role in cell signalling within the body, with wound healing and with enzymes governing the replication of DNA. Magnesium is essential for more than 300 biochemical reactions in the body and most people would benefit from magnesium supplements. 

Who Should Consider Taking Magnesium Supplements?

Recently, there has been some debate regarding the efficacy of magnesium status testing using blood. It is argued that blood testing may not show deficiencies until they are dangerously low because only around 1% of the body's magnesium is found in the blood. 50% or more of the population may have low magnesium stores despite normal serum levels (a condition called "subclinically deficient"). These deficiencies may have to do with low dietary intake of magnesium, due to poor dietary habits, or loss through the refining and processing of foods. Chronic vomiting or diarrhea, excessive urination and sweating can also deplete magnesium. Foods rich in magnesium include dark leafy vegetables, bananas, avocado, peas, legumes, soy and whole grains.

Symptoms of Magnesium Deficiency

Without magnesium, the transmission of nerve and muscle impulses is compromised. This can lead to nervous system disorders, muscle weakness or contraction, as well as cramps and spasms. For example, magnesium has been shownto decrease menstrual pain by relaxing the uterine muscles. Magnesium deficiency has also been strongly associated with depression, migraines, ADD, PMS, fibromyalgia, asthma, allergies and type II diabetes. Magnesium loss can be caused by some medications such as diuretics, antibiotics and some anti-cancer drugs. Foods high in fat and oxalic acid interfere with the absorption of magnesium. Oxalic acid-containing foods include almonds, chard, cocoa, rhubarb, spinach and black tea. Body requirements for magnesium increase with increased intake of zinc and vitamin D.

Top Health Benefits of Magnesium

Magnesium Supplements and Women's Health

In addition to decreasing menstrual cramping, magnesium acts in pregnancy as a uterine relaxant that can prevent premature labour. Studies show supplemental magnesium in pregnancy also decreases the risk of birth defects such as cerebral palsy. It has also been researched for its ability to protect against osteoporosis and unhealthy cell division. 

Magnesium and Cardiovascular Health

Given its vital role in nerve and muscle function, magnesium is also an especially important mineral for heart health. A small increase in the body’s circulating magnesium levels can significantly reduce the risk of cardiovascular disease and ischaemic heart disease. Deficiency can cause abnormal heart rhythms, coronary spasms and calcification of the arteries. Studies have also shown that diets high in magnesium significantly reduce the risk of high blood pressure, and this correlation is stronger in women than in men.

Magnesium and Type II Diabetes

Excessive urination is one of the signs of poorly controlled diabetes. Because magnesium is lost in the urine, many diabetics are deficient. Research has shown that magnesium may be protective against getting Type II Diabetes, and that supplementation may improve blood sugar control in those already affected.

Magnesium as a Laxative and Detoxifier

Because of its high osmotic gradient, taking large doses of magnesium can lead to increased water content in the intestines. This results in a "flushing" of the intestinal contents that is often used to treat constipation or to promote cleansing for detoxification. Magnesium hydroxide (milk of magnesia) is the most commonly used form of magnesium for treating constipation. For detoxification, commercial products containing magnesium sulfate (Epsom salt), and magnesium citrate are used. It is important never to attempt to create your detoxification products using the above ingredients as the fluid balance is delicate and misuse can result in severe dehydration. Consult your healthcare practitioner before beginning any detoxification protocol.

Exploring Different Types of Magnesium Supplements

There are many different forms of magnesium available on the market, making choosing one difficult. Each type is different in cost and the amount available for absorption. It is difficult for researchers to narrow down which is the best form due to the short half-life of magnesium in the body and difficulties with variations between testing methods. Here are some widely accepted facts:

The least bioavailable forms are magnesium oxide, bicarbonate and carbonate. Because they are less soluble, they are alsomore likely to cause intestinal side effects such as discomfort and loose stools. The magnesium in antacids is also not a good supplemental source because it neutralizes stomach acid and will impair the absorption of other minerals, like calcium.

Magnesium as an amino acid chelate, such as magnesium glycinate or magnesium taurate, is up to 4 times better absorbed than magnesium oxide and can be taken with or without food. Also, magnesium taurate has added benefits for the heart, so you may want to consider this form if you are supplementing for cardiovascular benefits. Magnesium chloride, magnesium citrate, and other magnesium salts are about 30% bioavailable. Magnesium glycinate and citrate are both soluble forms, considered highly absorbable that provide a high elemental mineral content. These are probably the most widely recommended forms.

Understanding Co-Supplementation

Magnesium is commonly used in a Calcium/Magnesium complex. These are available as tablets, capsules, powders and liquids. When choosing a Cal/Mag complex consider the ratio of calcium to magnesium. The most popular is 2:1, calcium: magnesium because calcium is normally recommended at twice the daily amount as compared to magnesium. However, for those individuals in need of extra magnesium 1:1 and 3:2 (Cal: Mag) ratio supplements are available. Many current formulas for bone health will include vitamin D which, promotes the absorption of calcium in the digestive tract.Interestingly, magnesium which is paired with malic acid has been shown to provide significant pain relief for individuals suffering from fibromyalgia.

Important Information & Potential Side Effects of Magnesium Supplements

Coral calcium may contain heavy metals and should not be taken during pregnancy or while breastfeeding. Magnesium may interact with digoxin, certain anti-malarial medications, certain antibiotics, and bisphosphonates used to treat osteoporosis. Using magnesium as a laxative can result in severe dehydration. People with kidney disease should not take large doses of magnesium.

Nitrates are a compound found in vegetables such as dark green leafy veggies like beet greens, kale, spinach, and parsley. It is known as “endothelium-derived relaxing factor” (EDRF) and is made in the body by the amino acid L-arginine, oxygen and NADPH (a type of helper molecule called a co-enzyme). Nitrates are converted into nitrites in the body and then into Nitric Oxide (NO) and provide many health benefits, let's explore. 

Top Health Benefits of Nitric Oxide

Nitric Oxide provides quite a few benefits for men and women, including its ability to act as a natural vasodilator whichcan help with cardiovascular health for men and women and sexual health in men.

Nitric Oxide is used to help dilate blood vessels and is mainly used to balance high blood pressure and erectile dysfunction from poor blood supply. It may also have positive effects on people suffering from angina (poor blood supply to the heart), poor circulation, age-related dementia, and Raynaud’s syndrome.

For decades the drugs Nitroglycerine and Amyl Nitrite were used in medicine to help dilate heart blood vessels. Later itwas discovered these drugs were both precursors to Nitric Oxide which is made in your body. It is believed that this is the mechanism of action which allows these drugs to be potent vasodilators.

Humans with atherosclerosis, diabetes, and hypertension often show impaired NO pathways and are depleted in NO.

Understanding How NO Works

All arteries are made up of a kind of muscle tissue called smooth muscle. This allows the arteries to constrict and dilate depending on your body’s needs for more or less blood flow. There are numerous types of high blood pressure but the main type is due to arteries that are too constricted. One way to address certain kinds of high blood pressure is to relax the blood vessels. NO achieves this when it is released by the endothelial layer (inner lining) of our blood vessels. It acts to signal to the surrounding smooth muscle layer of the blood vessel to relax. This, in turn, dilates or widens the blood vessels.

Magnesium is another way this can be achieved. Magnesium and Nitric Oxide work as a great combined therapy for high blood pressure.

Further, Nitric Oxide reduces platelet aggregation into the endothelium (stroke, heart attacks), reduces blood vessel inflammation, supports endothelial tissue inside blood vessels, and increases blood vessel elasticity which is important to support varying degrees of blood volume and blood pressure.

NO also reduces LDL oxidation (the oxidation of the negative type of cholesterol in our body). NO inhibits smooth muscle proliferation. NO prevents white blood cell adhesion and infiltration into the lining of the blood vessels. All of these actions protect your blood vessels and heart.

Tips For Selecting Quality NO Supplements

You can not buy nitric oxide as a supplement but you can buy it in precursor forms. Potassium Nitrate is converted into Nitric oxide in your body. A standard dose is 250 mg daily and is found in cardiovascular formulations with herbs and antioxidants.

Another way your body can make Nitric Oxide is from two amino acids called Citrulline and L Arginine. These amino acids are generally found in powdered forms alone or combination with other amino acids for heart and muscle function.

Essential fatty acids (EFA’s) are those building blocks of fats that the body cannot synthesize from other building blocks. Because of this, we must ingest them in our diet in order to meet our nutritional needs. Besides being an energy source, essential fatty acids, like omega's 3 6 9, are used to form the membrane of every cell in our body, as well as many essential hormones and other messenger molecules as well.

Types of Essential Fatty Acids

There are three major types of essential fats, which are commonly known as: Omega 3, Omega 6, and Omega 9 fatty acids. Each of these is an unsaturated fat, and their names represent the location of their first double bond’s distance from the end of the free carbon tail. Each double bond creates a kink in the chain. For more information on double bonds, and the structure of fatty acids, please see our Fats article.

Why Are Trans-Fats Unhealthy?

When a fatty acid chain has a double bond in it, the kink can result in both ends pointing in the same direction (like this: <), or in opposite directions (like this: z). When both ends are pointing in the same direction, it is called the cis formation, which is the type commonly found in nature and is most easily used by our bodies. When the double bond causes the two ends to point in opposite directions, it is called trans formation. This is where the term “trans-fat” originates. While trans fats do naturally occur in some animal products like beef and milk, most are created during the hydrogenation of processed foods. Eating large amounts of trans fats has been linked to a much higher risk of cardiovascular disease. They are believed to act much like saturated fat in the body. It is required by law for trans-fat amounts to be listed on all consumer labels in North America because of the many known negative health ramifications.

Importance of Essential Fatty Acid's

Every cell needs essential fatty acids for its cell membrane where the fats make the important barrier that lets other molecules into and out of the cell. Without these healthy fats, our cells become porous and chemical or nutrient imbalances can occur. Diets too high in saturated fats, and low in EFA’s can cause rigid cell membranes that create inflexible tissue that is restrictive and easily damaged. This results in cardiovascular disease, stretch marks, and wrinkles, amongst other things. Essential fats are also used in our body to produce chemical messengers, such as hormones. This is how supplementation can help to optimize hormone levels in both men and women.

How Do Essential Fats Help My Health?

Essential fatty acids have been used to treat eczema, psoriasis, attention deficit-hyperactivity disorder (ADHD), arteriosclerosis, hypertension, cancer, diabetes, multiple sclerosis (MS), menopause and premenstrual syndrome (PMS). They can also help to improve hair and skin, prevent blood clots, improve memory and regulate hormone levels.

Omega 3-6-9 Supplement Varieties

Omega 3-6-9 oils are a combination of the three different types of essential fatty acids. They are intended as a general dietary supplement to help cover the EFA’s that may be missing in the average North American diet. Vegetable-based combination oils usually contain alpha-linolenic acid, ALA, for omega 3, gamma-linolenic acid (GLA), for omega 6 and oleic acid, for omega-9. The sources of the oils are several of the following: flaxseed, borage, black currant, hemp, pumpkin seed, primrose, sunflower or safflower. Some combination oils include fish oils derived from fish such as herring, cod, mackerel, tuna or salmon. These oils give the added benefit of containing both DHA, and EPA, which are two other types of omega 3 fatty acids. See our Omega 3 (EPA/DHA) article for more information.

How To Shop For Quality Omega 3 6 9 Supplements

Ensure your EFA supplement is not processed with heat because it damages the acids and creates free radicals. Some of the damaged fats turn into trans-fatty acids, which are well known for their promotion of cardiovascular disease. Refrigerate all liquid 3-6-9 supplements and keep capsules away from heat because they can become rancid. Using liquid EFAs is much more cost effective than capsules because numerous capsules must be taken to make an equivalent amount of liquid oil. The encapsulation process also increases the risk of oxidation damage to the fats. Aim for liquid fat supplements whenever possible.

Omega 9 fatty acids are a subgroup of fats, many of which are essential for your body. Although omega 9 fats are extremely important for your health, it is not actually essential. In the presence of omega 3 and omega 6 fatty acids, our body can produce small amounts of omega 9.

Understanding Fatty Acids

A fatty acid consists of a carboxylic acid group with a long carbon chain tail. In science, these are drawn as kinky lines like this: ///////, with the ends and each point representing one carbon atom. In nature, there is usually an even number of carbon atoms in the chain. Omega 9 fatty acids get their name from having a double bond after the 9th carbon from the free tail of the chain.

Symptoms of Fatty Acid Deficiency

While omega 9 is not essential, deficiency can still result in certain physical symptoms in the body. Most commonly, a deficiency in omega 9 fatty acids results in dry, cracked, peeling skin, and dandruff. Because of its frequency in the diet, supplementation is only really necessary in severely deficient diets like those seen in starvation or anorexia.

Key Health Benefits of Omega 9

Omega 9 fatty acids may help to lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL), which can help to rebalance High Cholesterol. Normal dietary levels are sufficient for this effect.

Omega 9 Food Sources

The main types of omega 9 fatty acids that are important in the human body are oleic and erucic acids. Food sources of oleic acid are olive, peanut and sunflower oils. Erucic acid is found in rapeseed and mustard seed oils. Although canola oil is technically from rapeseed, it has been crossbred and genetically modified to reduce its erucic acid content. Foods that naturally contain omega 9 fats are: olives, avocados, sesame oil, and nuts, such as: almonds, peanuts, pecans, pistachios, cashews, hazelnuts, and macadamias. Simply using 1-2 Tablespoons of olive oil in your cooking each day will provide your body with more than enough omega 9 fats to sustain health.

Essential fatty acids are called "essential" because they cannot be biosynthesized in sufficient amounts by the human body and have to be taken in through dietary sources to allow normal metabolism. The omega 3 fatty acids that humans require are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). The health benefits of Omega 3 fatty acids, EPA and DHA in particular, have been widely studied and are both numerous and widespread.

Vegetarian & Vegan Sources of Omega 3's Fatty Acids

Both flax and hemp seed oils are the highest vegetable sources of omega 3, although most of this is ALA. In the human body, under optimal conditions, we can convert a certain amount of ALA to DHA and EPA. However, it is not always the case that we have excess ALA to convert, and it has been shown that our conversion process is very inefficient, converting anywhere from only 5% - 20% of what is needed.

Women are said to be slightly more efficient at this conversion process than men. For vegans, this can make it virtually impossible to get adequate amounts of DHA and EPA. Fish and fish oils are by far the easiest and highest source of these essential fats. That being said, some supplement companies have released an algae based DHA source. Research is also looking into sachi inchi, a plant native to the Amazon rainforest, high in omega 3 fatty acids. These supplements may help to span the gap, and provide vegetarians effective alternative sources. Just be sure to take note of the dose of EPA and DHA of your supplement. See the dosage information below for more information.

Omega 3 Fish Oil - Source of EPA and DHA

Interestingly, the research studies performed on the benefits of fish oil are almost exclusively performed on fish oil supplementation and diets with high fish content. Fish and fish oils are probably the greatest source of EPA and DHA omega 3, long chain polyunsaturated fatty acids. The mental health benefits of omega 3 oils are particularly attributed to fish oil supplementation.

Krill Oil - Source of Omega 3 Fatty Acids

One great source of omega 3 fatty acids that is also very environmentally sustainable, is krill oil. Because krill are so low on the food chain, their oil also does not contain many of the contaminants present in fish. Krill oil also contains phospholipids, and astaxanthin, which have additional health benefits.

Omega 3 Fatty Acids Health Benefits

Beneficial for Heart Health and Weight Management

The research on omega 3 fatty acids and heart health is extensive. Omega 3 fatty acids have been shown to lower cholesterol, triglycerides and high blood pressure. DHA has been shown to be especially beneficial to heart health. A number of studies have shown that omega 3 oils, DHA and EPA in particular, help to protect against obesity. These oils help reduce body fat, supporting a healthier BMI and hip to waist circumference ratio, one of the key predictors of metabolic syndrome. Thus, omega 3 oils are useful in terms of treating and preventing heart disease and metabolic syndrome.

Benefits of Omega-3 in Pregnancy and Infants

Omega 3 fatty acids, DHA in particular, has been associated with the development of the brain, eyes, and immune system of a growing fetus, as well as decreased risk of low birth weight infants. Supplementation is highly recommended for both maternal and fetal health during pregnancy.

Improves Brain Health and Functioning

The brain requires the largest amounts of omega 3 fatty acids of the whole body. In fact, the brain is nearly 60% fat by weight, and a large percentage of this is DHA. Omega 3 fatty acids have also been shown to have an affinity for the central nervous system, helping to treat and prevent cognitive decline, protect memory, treat depression, bipolar disorder, attention deficit disorders and schizophrenia. DHA has been associated with improved brain function, while EPA is associated with mood balancing.

Effective for Immune Regulation

These oils are also an effective treatment for a variety of autoimmune conditions, including SLE (lupus), IBD (irritable bowel disease) and rheumatoid arthritis (RA). Studies have also backed its use in osteoporosis, asthma, psoriasis, eczema, and other dermatological disorders, macular degeneration, PMS and prostate and colon cancer.

Improves Skin Health

Fatty acids are used in every cell in our bodies to make up their cell membranes. Taking in sufficient healthy fats can help the body to create new healthy cells to replace the old. This is especially the case with our skin cells, where new cell growth and proper cell moisture content make huge differences in the appearance and feel of our skin. Getting sufficient omega 3 fats can help to keep skin supple and smooth, and the immune regulatory functions of EPA and DHA can help to reduce inflammatory conditions like eczema, psoriasis and acne.

Shopping Tips For Finding Quality Omega Supplements

There are also legitimate concerns with the over consumption of fish, especially during pregnancy, in terms of high levels of contaminants. In pregnancy, methyl-mercury, which can cross the placenta has been shown to impair development of the central nervous system in the fetus. Fish often contains contaminants such as: polychlorinated bi-phenyls (PCBs) and methyl-mercury, which have a number of negative effects on health.

That being said, reviews dedicated to health risk-benefit analysis of fish intake do state that the benefits of fish consumption often outweigh the risks. The exception to this rule seems to be the consumption of fish in pregnancy, although extremely beneficial, these women do need to be careful to limit their intake (6 oz./wk is the current recommendation) while pregnant.

Omega Rich Food Sources vs Supplements

Many of us would much rather obtain as many nutrients as possible through food, as opposed to taking a number of supplements. This actually tends to be the aim of most naturopaths, with a few exceptions. Omega 3 is often one of those exceptions. As was previously mentioned, vegetarian sources are often insufficient for full health benefits. Fish can also be contaminated with a number of different harmful chemicals, limiting the amount we can safely eat.

On the other hand, many foods are "enriched" with omega 3, such as eggs, bread, and milk. It is important to look at the doses that these foods contain, as they are often miniscule when compared with the dose required for health benefits. High quality fish oil supplements significantly reduce the levels of the contaminants currently found in fish, and are a healthier solution for most people that can provide the levels of EPA and DHA required to have health benefits. See below for more information.

Optimal Dosage of Omega 3

Dosage recommendations for omega 3 fatty acids vary depending on the disease process or overall goal. If your goal is to lower your triglyceride level, for instance, it is recommended that you consume 3-4 g/day, whereas studies aimed at treating depression found that only 1 g of EPA/day showed better results than higher dosages of 2 and 3 grams. It is important to know that whatever dose you are recommended, you need to be sure your supplement contains the right stuff. On the bottle you will see the total omega content, as well as the specific contents of DHA, EPA, etc.

If you have been advised to take 2 g of EPA + DHA/day, make sure you are looking at the breakdown and that you are following these numbers, rather than looking at the total omega count.

Pantethine is a precursor for the synthesis of coenzyme A, one of the most biologically involved metabolic enzymes in the human body. It is essential for the process of fatty acid degradation, playing a significant role in regulating cholesterol levels.

Pantethine's Key Health Benefits

Cholesterol Support

Studies have shown pantethine is effective in lowering both LDL and total cholesterol, as well as triglycerides, an effect that the related Pantethenic Acid form cannot demonstrate. Coenzyme A is also necessary for the production of a variety of hormones and neurotransmitters, and the activation of white blood cells for immune support.

Stress Support

Pantethine, being integral in the production of Coenzyme A, can help combat stress and is often found in combination with herbs that offer adrenal support. The exact mechanism as to how pantethine exerts these effects is still unclear. Pantethine deficiency may cause a severe decrease in energy and poor nervous system functioning.

Foods Rich in Pantethine

Pantethine is found in mushrooms, avocados, eggs and lentils, or can be taken in supplement form.
Be sure to look for a supplement showing pantethine and not pantethenic acid, as this acid form does not have the same cholesterol-lowering effects.

Pantethine Supplement Varieties

For stress relief and overall health, a dosage of 100-300 mg/day is adequate. To achieve the cholesterol-lowering effects of pantethine, dosages between 600-1200 mg/day are recommended.

With the publicity of nut allergies, nuts have received a bad rap for being allergenic. Taking another look at the nutritional value of nuts, you see that for those who are not allergic to them, they offer a rich source of nutrients and culinary versatility to be added to salads, nut butter, shakes and your favourite yogurt. Let's delve further into pecans.

The Rich History of Pecans

Pecans are a species of Hickory, Juglandaceae, native to Mexico, Southcentral and Southeastern United States. They are a tree nut known to Aborigines of North and South America for centuries. In the Algonquian language, pecan means 'nut requiring a rock to open.' Well, thankfully we now have nutcrackers and can buy freshly hulled Pecan to eat.

There are more than 500 varieties of pecan available worldwide. The most common varieties are Desirable, Moreland, Stuart and Cape Fear.

Pecans, like other nuts, are a rich source of vitamins, minerals, antioxidants, protein and healthy fats.

Key Benefits & Nutrients Found in Pecans

Pecans provide a rich source of energy (690 cal/100g) of healthy protein, fats, antioxidants, minerals, vitamins and nutrients.

Pecans are abundant in monounsaturated fatty acids called Oleic Acid. Oleic Acid helps reduce “bad” LDL Lipoprotein cholesterol from your blood and at the same time increases “good” HDL Lipoprotein cholesterol in your blood. Positively affecting your blood lipid profile minimizes the degree of cardiovascular disease that can develop over time.

Ellagic Acid is a potent polyphenolic antioxidant in pecan. Other antioxidants in pecan are Lutein, beta-carotene, Zeaxanthin, and Vitamin E. Antioxidants are critical in keeping your cells healthy and free from oxidative damage. Thisincludes your cardiovascular system, heart, brain, skin and all cell membranes. As such, antioxidants are important for cancer prevention. Specifically, Ellagic Acid prevents DNA binding to certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons.

Pecan Vitamin E content is very high at 25g per 100g. Vitamin E is a powerful lipid-soluble antioxidant, which protects your cell membranes, mucus membranes and skin from oxidative cellular damage.

Pecans are rich in minerals, including Calcium, Magnesium, Iron, Potassium, Manganese, Selenium, and Zinc. Minerals are important for structural tissues in your body, like your bones, nails, teeth, tendons, ligaments and muscles. They are also key co-factors for almost all enzyme systems in your body.

Pecans are an excellent source of B Vitamins like Riboflavin, Niacin, Thiamine, Pantothenic Acid, B6 and Folate. B Vitamins work together for nerve transmission and hormone health and as co-factors in energy metabolism in your body.

Different Ways To Consume Pecans

Pecans are a great snacking nut. A quick handful along with a piece of fruit makes for a perfect combination of carbohydrate, protein and fat....along with all the antioxidants, vitamins and minerals Pecans offer.

Gently toasted with a bit of melted coconut oil, cinnamon and nutmeg or a spicy cayenne pepper mix makes for a yummy treat to be eaten solo or sprinkled on a green or fruit salad.

If no time for toasting, raw Pecan on salads or on rice and quinoa mixtures is also a great way to eat pecan.

Some use pecan in deserts, on yogurt or on hot cereals. It's all good...! Or grind them up to make a wonderful Pecan nut butter for flatbreads.

Shopping Tips For High-Quality Nuts

Pecans should taste fresh – a rich buttery, mellow nutty flavour. If the flavour is sharp or bitter it is likely that the fats have gone rancid.

Each nut is a red-brown oblong shape about 1 – 3 inches in length and 0.5-1 inch in breadth. The husk splits off into four sections at maturity to release an edible kernel – what we think of as the nut. Pecans are generally harvested from October through December. Raw nuts are then dehydrated for preservation. Some are kept raw, others are roasted and optionally salted.

The fragile oils are kept freshest when Pecans are left raw. To continue preservation, they should be stored in the fridge. Once roasted, pecan can go rancid quickly.

Further, it is best to eat Pecans without salt added. Many studies have confirmed the use of salt is not advised as it can contribute to swelling and elevated blood pressure.

Pecan Alternatives

Pecans are tree nuts and as such they can be allergenic to some people. If you know or suspect you may have a tree nut allergy you will want to avoid Pecans.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to pecan are seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide healthy fats, minerals and antioxidants to benefit your health.

Most people think of pesto when they hear about pine nuts. However, when looking at the nutritional value of them you see that for those who are not allergic to them, they offer a rich source of nutrients and culinary versatility to be added to salads, nut butters, shakes and your favourite yogurt.

What are Pine Nuts?

Pine nuts, also called Cedar nuts, are from two specific species of pine trees – Pinus sibirica and Pinus koraiensis. These nuts have a tough outer shell and their edible soft kernel has a creamy white buttery delicate flavour.

Pine nuts, like other nuts, are a rich source of vitamins, minerals, antioxidants, and healthy fats.

Health Benefits of Pine Nuts

Pine nuts provide a rich source of energy (673 cal/100g) of healthy protein, fats, antioxidants, minerals, vitamins and other phytonutrients.

Healthy Fats

Pine nuts are abundant in the monounsaturated fatty acid called Oleic Acid. Oleic Acid helps reduce “bad” LDL Lipoprotein cholesterol from your blood and at the same time increases “good” HDL Lipoprotein cholesterol. This positively affects your blood lipid profile, overall cholesterol, and minimizes the degree of cardiovascular disease that can develop over time.

Another essential fatty acid that these nuts contain is Pinolenic acid. This special fatty acid has been shown in studies to facilitate weight loss. It does this by releasing hunger suppressing enzymes called Cholecystokinins and Glucagon-like peptides-1 (GLP-1) in your gut and this reduces appetite. Pinolenic acid has also been shown to increase LDL Cholesterol uptake by the liver which can reduce your blood LDL levels. This has been shown to be important for cardiovascular health.

Cardiovascular Health

Also protective for your cardiovascular system, pine nuts are high in Vitamin E. In fact just 100g of them have 9.33mg of Vitamin E, which is 63% of your RDA. Vitamin E is a powerful lipid-soluble antioxidant which protects your cell membranes, mucus membranes and skin from oxidative cellular damage.

Mineral Profile

Another mineral which is high in these nuts is Manganese. Manganese is important for many things in your body particularly making Superoxide Dismutase (SOD). SOD is a critical antioxidant which protects your cells from becoming damaged.

Pine nuts are rich in minerals, including Calcium, Magnesium, Iron, Potassium, Selenium, and Zinc. Minerals are important for structural tissues in your body, like your bones, nails, teeth, tendons, ligaments and muscles. They are also key co-factors for almost all enzyme systems in your body.

Vitamin Profile

They are also an excellent source of B Vitamins like Riboflavin, Niacin, Thiamine, Pantothenic Acid, B6 and Folate. B Vitamins work together for nerve transmission, hormone health and as co-factors in energy metabolism in your body.

How to Use Pine Nuts?

They are a great snacking nut. A quick handful along with a piece of fruit makes for a perfect combination of carbohydrate and fat, which will satisfy your hunger and provide antioxidants, vitamins and minerals.

Gently toasted with a bit of coconut oil, cinnamon and nutmeg or a spicy cumin curry mix makes for a yummy treat to be eaten solo or sprinkled on a green salad

If no time for toasting, simply add raw nuts to salads or a cooked whole grain like brown rice or quinoa.

You can also use them in deserts, on yogurt or on hot cereals. Or make a traditional Basil or Cilantro Pesto. Yum!

Alternately, grind them up with Walnuts and Pecans to make a wonderful natural nut butter for flat breads.

Shopping for Nuts

Any nut or seed is best bought raw. All nuts and seeds have fragile oils which can go rancid and turn into unhealthy trans fats when stored for a long time, or when exposed to air or heated. So purchasing them raw is one way to get fresh healthy nuts. Another way is to store them in the fridge. If you can find pine nuts in an air tight package it's even better.

Alternatives

Pine nuts are tree nuts and as such they can be allergenic to some people. If you know or suspect you may have a tree nut allergy you will want to avoid Pecans.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to pine nuts are seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide healthy fats, minerals and antioxidants to benefit your health.

With public awareness of nuts being high in fat has given nuts a bad nutritional reputation. Taking another look at the nutritional value of pistachios and nuts in general, we see that not only are nuts nutritious, their fats are healthy for your cardiovascular system and more.

What are Pistachios?

Pistachios come from the Pistacia vera tree which is native to the Mediterranean, Middle east, and Central Asia. The Pistachio tree is from the same family as the cashew tree. It produces small avocado green colour nuts.

They have been eaten for thousands of years dating back to 6750 BC, as confirmed by archaeological digs in Jarmo, Iraq.

Pistachio shells are unique in that they start off green and as they ripen they turn a yellowish red and split open. This is why Pistachio shells are split open when you buy them.

Pistachios, like other nuts, are a rich source of antioxidants, minerals, protein and healthy fats.

Health Benefits of Pistachios

When enjoyed as a snack, pistachios are packed with healthy fats and fibre, helping curb your appetite and support weight management. A 2010 study published in the Journal of the American College of Nutrition found that, over a 12-week period, regular pistachio consumption led to reductions in body mass index and triglyceride levels. Just one ounce of these nuts provides about 160 calories, along with 6 grams of protein, 3 grams of fibre, and 15 grams of healthy fats.

In terms of nutrients, they are rich in potassium and vitamin K, both essential for cardiovascular health and maintaining electrolyte balance. They also offer a significant portion of your daily requirements for vitamin B6, thiamines, phosphorus, and magnesium. Notably, they are high in oleic acid, which helps lower LDL (bad) cholesterol while boosting HDL (good) cholesterol, thereby improving overall lipid profiles and reducing cardiovascular risk.

Research from the American Journal of Clinical Nutrition in 2008 showed that incorporating pistachios into a reduced-calorie diet can significantly lower cholesterol levels. They are also abundant in L-arginine, an amino acid that helps keep arterial walls flexible and reduces the risk of blood clots. Additionally, pistachios are rich in vitamin E, an antioxidant that protects cells from oxidative damage and supports arterial health.

Moreover, these nuts are loaded with essential minerals such as calcium, magnesium, iron, potassium, and zinc, all crucial for maintaining healthy bones, muscles, and enzymatic functions. Pistachios are particularly high in copper, providing over 140% of the daily recommended intake per 100 grams, which supports nerve health, red blood cell formation, and metabolism.

Finally, these nuts are an excellent source of B vitamins, including riboflavin, niacin, thiamine, pantothenic acid, vitamin B6, and folate. These vitamins play a vital role in energy metabolism, hormone regulation, and overall nerve function.

How To Use Pistachios

Pistachios are a great snacking nut. A quick handful along with a piece of fruit makes for a perfect combination of protein and fat....along with all the antioxidants, vitamins and minerals Pistachios offer.

Add Pistachios to salads or as a nut butter on flat breads or enjoy in deserts, on yogurt or on hot cereals.

Shopping For Quality Nuts

Pistachios should taste fresh – a rich nutty buttery flavour. If the flavour is sharp or bitter it is likely that the fats have gone rancid. They can be found in their shells or shelled. They are healthiest bought still in their shells.

The fragile oils in Pistachios are kept freshest when they are left raw. And to continue preservation they are ideally stored in the fridge. Once shelled or roasted they can go rancid quickly.

Further, it is best to eat Pistachios without salt added. Many studies have confirmed the use of salt is not advised as it can contribute to swelling and elevated blood pressure.

Alternatives

Pistachios are tree nuts and so can be allergenic to some people. If you know or suspect you may have a tree nut allergy you will want to avoid Pistachios.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to Pistachios are seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide healthy fats, minerals and antioxidants to benefit your health.

Pomegranate is the fruit of the shrub Punica granatum, which is native to Iran and Iraq, although now it is cultivated in many arid regions around the world. The seeds of this fruit are eaten for the sweet, tangy seed casings (arils). The juice from the seed casings is often extracted for its delicious flavour.

Interestingly, grenadine syrup used in cocktails is actually concentrated and sweetened pomegranate juice. In addition to its delicious flavour, this fruit also provides a number of health benefits, and has been used in Ayurvedic medicine for thousands of years.

Traditional Uses For Pomegranate

Traditionally, the rind of the pomegranate fruit is used in India for the treatment of diarrhea, dysentery and intestinal parasites, and modern Chinese herbal medicine uses it for these purposes as well. The seeds and the juice are used to treat heart and throat conditions and to help balance a diet high in sweet and fatty foods. The seeds and rinds were once thought to prevent conception and are still used today as a folk-remedy for family planning in some parts of Africa. Fresh and dried pomegranate seed arils are used in many Persian, Greek, and Pakistani dishes as well for their sweet, tart flavour and nutritional benefits.

Nutrient Profile of Pomegranates

Pomegranate juice contains a relatively high dose of vitamin C, vitamin B5, and potassium. The seeds within the arils also contain large amounts of fibre, and a number of fatty acids, including oleic, linoleic, palmitic and punicic acids, which may explain some of its potential cardio-protective properties.

Health Benefits of Pomegranate

Cardiovascular Benefits

Preliminary research has also shown pomegranate to be beneficial in reducing many of the risk factors associated with heart disease, particularly by reducing the oxidation of LDL cholesterol and by lowering blood pressure. It is also thought that the tannins present in the juice are responsible for balancing the “good” (HDL) and “bad” (LDL) cholesterol, by interfering with the oxidation of LDL cholesterol specifically. Interestingly, one human study found that pomegranate juice helped to treat carotid artery stenosis (narrowing) by reducing the thickness of the artery wall.

Potent Antioxidant

Pomegranate juice contains a large number of different phenolic compounds that act as strong antioxidants. In fact, the antioxidant capacity (ORAC) of this fruit has been measured as 2,860 per 100g. Some scientists and health professionals believe that pomegranate may play a role in the treatment of a variety of “silent” inflammatory processes, like those involved in cardiovascular disease, diabetes and more.

Healthy Cell Growth

One of the major active constituents in pomegranate juice is called ellagic acid, which is a natural phenol compound. It acts as a strong antioxidant that may boost healthy cell growth. Ellagic acid has the ability to directly prevent the binding of carcinogenic compounds with cellular DNA in a test tube. This is the mechanism by which Ellagic acid has been thought to help prevent unhealthy cell growth. Water extracts of the pomegranate rind, which are rich in different polyphenols, were found to promote differentiation of unhealthy cells, causing them to revert to normal cells. Further research is required before we can be sure of these effects.

Shopping For Pomegranate Fruit & Supplements

The fruit can be purchased at your local grocery or health food store, as can the bottled juice. Pomegranate extract can also be purchased as a supplement, in capsule form. Pomegranate extracts are usually standardized to include a certain percentage of polyphenols / ellagic acid. There is no consensus in terms of dosage or recommended juice consumption. Pomegranate juice has a very strong safety profile, and is generally considered safe. The rind should be used with caution by women who are pregnant or breast feeding.

Potassium is an essential mineral that plays a vital role in keeping your body balanced and energized. From supporting heart health and muscle function to maintaining proper fluid and electrolyte levels, this powerful nutrient is foundational to everyday wellness. Let's explore the health benefits of this mineral and take a closer look at how supplements can help boost your intake.

What is Potassium?

Potassium is a key mineral and electrolyte that helps regulate many of your body's important functions. It plays a pivotal role in maintaining proper fluid balance, supporting nerve signals, and enabling muscles to contract, including the heart. Found naturally in a variety of foods like fruits, vegetables, legumes, and whole grains, it works alongside sodium to help control blood pressure and maintain healthy cellular function throughout your body.

Health Benefits of Potassium

This mineral is a key electrolyte that must be kept within certain limits by the body because it regulates heart rhythm and nerve transmission. Stress hormones make nerve and muscle cells fire more quickly by altering the balance of potassium and sodium inside and outside the cell. Therefore, chronic stress eventually leads to an increase in your body’s potassium requirements.

This mineral regulates water balance, via the kidneys, and therefore is an important component in blood pressure regulation. It can prevent calcium kidney stones when taken together with magnesium. It also regulates the intake of nutrients through cell membranes. As we age this function decreases and may be a reason why circulatory damage, lethargy and weakness are common amongst the elderly.

Shopping For Natural Supplements

Supplemental potassium is best taken in organic forms such as gluconate, citrate and fumarate. They usually contain 99mg of elemental potassium per tablet. Inorganic varieties are labelled as potassium sulphate, chloride, oxide and carbonate. These forms are not as easily used by the body as the organic forms. Most multivitamin/mineral preparations include a small amount of this mineral.

Cautions & Important Information

Potassium levels are disrupted by kidney disease, diarrhea, stress, low carbohydrate diets and the use of laxatives, diuretics, alcohol, tobacco, caffeine, sugar and licorice. Individuals on heart or kidney medication should not supplement with this mineral until they have consulted with a health professional.

Pumpkin seed oil is a nutrient-rich, plant-based oil celebrated for its wide range of wellness benefits. Naturally abundant in essential fatty acids, antioxidants, and phytosterols, it supports heart health, prostate and urinary function, and healthy skin. Whether taken as a supplement or incorporated into your daily diet, this nourishing oil offers a simple, natural way to enhance overall vitality.

What is Pumpkin Seed Oil?

The essential fatty acids found in this oil are required in your diet more than any other vitamin, yet our bodies do not naturally produce them. They must be obtained from external sources in the food we eat.

Pumpkin seed oil contains 43% omega 6 fatty acids such as, linoleic acid and gamma linolenic acid (GLA), and 16% omega 3 fatty acid, alpha-linolenic acid, which is considered an optimal ratio from a nutritional standpoint. In addition to the essential fatty acids it contains any vitamins and minerals including zinc, vitamin E and vitamin A.

Health Benefits of Pumpkin Seed Oil

This oil has been shown to improve skin, increase energy, maintain and improve men’s sexual health and optimize brain function.

It is also known to prevent and alleviate bladder and prostate problems, treat depression and learning disorders and prevent atherosclerosis.

Cautions & Considerations

Ensure your supplement is not processed with heat because it damages the acids and creates free radicals. Some of the damaged fats turn into trans-fatty acids, which are well known for their promotion of cardiovascular disease. Refrigerate all liquid pumpkin seed oil supplements and keep capsules away from heat because they can become rancid. Using liquid varieties of this supplement is more cost effective than capsules because numerous capsules must be taken to make an equivalent amount of liquid oil. Do not use this oil for cooking or frying.

Pumpkin seeds are the edible seeds found in pumpkins or any related squash in the Cucurbita family. They are often roasted and eaten with or without their husks.

Nutritional Content of Pumpkin Seeds

These seeds are a rich source of protein, and a number of different minerals including:

• Iron
• Zinc
• Manganese
• Magnesium
• Phosphorus
• Copper
• Molybdenum
• Potassium

They also contain a number of fatty acids. By dry weight, these seeds contain 59% protein and 30% fat.

Health Benefits of Pumpkin Seeds

Depression and Menopause Support

One gram of whole pumpkin seeds contains 5.69mg of L-tryptophan, while one gram of the seed protein contains 17.2mg of L-tryptophan. Thus, it has become of interest in several mood disorders such as anxiety disorder, and clinical depression where L-tryptophan supplementation has been shown to help reduce symptoms. Eating these seeds can also be beneficial for insomnia for the same reasons. Pumpkin seed oil has been shown to improve the symptoms of menopause, including headaches, hot flashes, joint pain and feelings of depression.

BPH (Benign Prostatic Hyperplasia)

These seeds were established by research in the 1990's to be effective against the symptoms of benign prostatic hyperplasia (BPH) in men. Symptoms that improved were: urinary flow, frequency and length of urination, and residual urine.

Atherosclerosis and Heart Health

Pumpkin seed oil has been shown to improve cholesterol levels and reduce blood pressure. Due to its alpha-linolenic acid (ALA) content, these seeds and its seed oil can help to prevent cardiovascular disease. In addition to its beneficial oil content, one study found that eating 30 grams of pumpkin seeds daily helps to improve iron status in menstruating women, without the requirement of any extra iron supplementation.

Healthy Cell Growth

Some preliminary research has begun looking at certain compounds extracted from these seeds for their healthy cell support. Research is ongoing to see if this effect works in living people as well.

Adding Pumpkin Seeds to Your Diet

Pumpkin seeds can easily be added to your diet. A dose of 30 grams of pumpkin seed has been studied in humans with positive effects. This is the equivalent of 4 Tablespoons of these seeds daily.

What is Pycnogenol? Pycnogenol is a US registered trademark name for an extract of the bark of the French maritime pine tree (Pinus pinaster) that is standardized to contain 70% procyanidin. The constituents of Pycnogenol can also be found in grape seeds and witch hazel bark. Because of its pharmaceutical backing, there are a number of studies on the benefits of Pycnogenol.

Key Benefits of Pycnogenol

Procyanidin - Antioxidant Support

The main constituent of Pycnogenol is procyanidin, which is a powerful antioxidant. In studies on lipids from retinal (eye) cells, Pycnogenol was found to be even more protective against oxidative damage than Vitamin C, Vitamin E, Alpha Lipoic Acid and Grape Seed Extract. It has also been shown to stimulate synthesis of antioxidant enzymes in the cells lining our arteries. Because of this, it is theorized to provide twice the antioxidant benefit to cardiovascular system. It also has a number of other benefits attributed to antioxidants such as: reducing the physical signs of aging and improving mental health.

Cardiovascular Health

Pycnogenol has been tested in those suffering from medicated and non-medicated hypertension. It has a mild blood pressure lowering effect that can prevent the need for medication in milder cases, and can help to reduce the dose required in those already medicated for hypertension. It has also been shown to be as effective in reducing platelet adhesion (stickiness) as aspirin, but without the side effect of increasing bleeding time. Thus, Pycnogenol is also an effective blood-thinning agent without the side effects associated with other blood thinners. Also, longer-term supplementation (1 – 3 months or more) has been shown to reduce LDL (“bad”) cholesterol and slowly increase HDL (“good”) cholesterol, thus helping to reduce the risk for arteriosclerosis.

Diabetes Support

A daily dose of Pycnogenol has been shown to lower both fasting and non-fasting blood sugar levels over a period of 3 weeks of supplementation. It was also shown to help lower hemoglobin A1c levels as well, which is the molecule used to monitor long-term blood sugar stability. When taken with other blood sugar lowering medications, Pycnogenol was shown to cause further reduction. Its antioxidant properties can also help to protect the cardiovascular system against damage by reactive sugar-bound molecules that occur in cases of uncontrolled blood sugar.

Immune Regulation

Pycnogenol has been shown to help regulate the immune system and promote its response against foreign agents and cancer cells. Daily dosing has also been shown to reduce C-reactive protein (inflammatory marker) in the blood of osteoarthritis patients. It was also shown to reduce pain in these patients, such that they required less pain medication than before supplementation. Daily supplementation has also been shown to help treat asthma. It reduces the inflammatory markers associated with asthma, and to improve breathing quality and reduce the number of attacks during the treatment period.

How Can I Increase Pycnogenol Intake?

Pycnogenol is available in powdered form alone and in combination formulas. It is also available in gels and creams for skin protection and preventing the signs of aging. The dose of Pycnogenol depends on the condition targeted. For diabetes, 50mg daily provides benefit while 100mg and 200mg daily showed was even better. For the treatment of cardiovascular disease the recommended dose is 100mg daily. Poor circulation was found to require 50 - 100mg three times daily (150-300mg daily).

Red yeast rice is traditional Chinese medicine made from a yeast that naturally grows on starch. For supplemental purposes it is cultivated on rice and then ground into a powder. Its active ingredients include, HMG Co-A reductase inhibitors, the same substances that are used in the cholesterol lowering medications that bear the same name.

Health Benefits of Red Yeast Rice Extract

HMG Co-A reductase is an enzyme that blocks the synthesis of cholesterol in the liver. Thus this extract inhibits the formation of harmful LDL cholesterol, reduces total cholesterol and increases HDL cholesterol. This extract may help lower high cholesterol, heart disease and heart attack risk. Other components in it, like essential fatty acids, amino acids, isoflavones, and trace minerals, support red yeast rice’s cardiovascular effects.

Supplement Varieties

Red yeast rice supplements are found encapsulated. These products should be standardized as an assurance of the amount of active components they contain. It can also be found in combination products for cholesterol control.

Cautions & Limitations

Red yeast rice should not be used in pregnancy, during lactation or by individuals with sensitivities to rice or yeast. It should be used with caution if you are taking other cholesterol lowering medications. It may interact with blood thinners, erythromycin, anti-fungals, cyclosporin, niacin and fibrinolytic agents, and it may cause gastrointestinal upset in sensitive individuals.

HMG Co-A reductase inhibitor medication have many side effects that have not been reported in people taking this extract; however, theoretically, these side effects are possible. They include liver toxicity and muscle wasting disorders. Individuals with liver disease, serious infections, recent surgery, organ transplants or regular consumers of alcohol (more than 1-2 drinks daily) are at a greater risk when taking cholesterol lowering medication and, theoretically, red yeast rice extract.

What is Resveratrol?

As one of the most prevalent anti-aging supplements, resveratrol is an active polyphenolic nutrient found in common foods such as red wine, berries, and the skins of other brightly coloured fruits. In addition to its anti-aging benefits, this nutrient has been found to protect the cardiovascular system, and balance female hormones.

Health Benefits of Resveratrol

Healthy Cell Growth

Animal studies on resveratrol showed dramatic results for reducing unhealthy cell growth, by acting directly on infected cells and causing programmed cell death (apoptosis). These studies showed that the experimental subjects taking this nutrient had far more unhealthy cell death than those not supplementing during their treatment. These same studies also showed that it inhibited the proliferation of affected cells. The best results in terms of treatment seem to be with issues in which the resveratrol can come into direct contact with the affected cells. For this reason, it may be particularly effective for gastrointestinal, as well as skin cell issues (if applied topically).

Protecting the Cardiovascular System

According to animal studies, resveratrol can also protect the heart and cardiovascular system from damage. These effects come from its ability to maintain the integrity of artery walls and to reduce viscosity of the blood. It has been shown to reduce the risk of clot formation, while it also promotes vasodilation (relaxing of the blood vessels). It has also been shown to possess significant anti-inflammatory properties, making it a promising option in atherosclerosis prevention. Some researchers believe that resveratrol is responsible for the "French Paradox", explaining why many French people can eat more fatty foods than North Americans, but suffer from fewer incidences of heart attack and stroke. The thinking is that this may be due in part to a higher red wine consumption.

Female Hormone Balancing

Resveratrol has also been shown to possess both estrogenic and anti estrogenic properties, based on the body's own levels and need. Similar to soy products, this may have an application in both estrogen dominant pathologies, as well as in such conditions as menopause, in which estrogen levels are low. In a sense, it helps to balance the body's estrogen levels naturally.

Antiviral and Antioxidant

There is also some promising research to suggest that resveratrol may inhibit viruses, such as: herpes simplex, varicella, influenza and others. Animal studies have confirmed that resveratrol can prevent and help to reverse free radical damage. Unfortunately, since it is metabolized so quickly, the powerful antioxidant claims may be slightly exaggerated when considered in the complex case of the human body. The antioxidant effect of resveratrol is stronger when stabilized in supplement form.

Taking Resveratrol

The levels of resveratrol used in all of these animal studies are far beyond levels that can be naturally reached through diet, nor is it safe or practical for people to drink enough red wine on a daily basis to have a significant health enhancing effect. It is for those reasons that supplementation is the preferred method of delivery. This nutrient can be found as a supplement in both capsule and liquid form, in varying concentrations. These supplements are usually made from Japanese knotweed, a concentrated plant source of resveratrol. Because of this, many supplement companies will advertise that their resveratrol products contain the equivalent of at least 20+ glasses of red wine. It is also important to note that currently there is very little research, based on clinical trials, supporting the efficacy of resveratrol in humans.

Rooibos tea, pronounced “Royboss”, is known as Red Tea. Its popularity is sweeping Europe and North America. Coffee conglomerates are now offering “Red Espresso” made from this unique red tea. The health benefits of Rooibos are growing as studies continue to come out exclaiming the many health promoting properties of this Native South African plant.

What is Rooibos?

Rooibos, from the Aspalathus Linearis plant, is almost exclusively grown on the west coast of South Africa. The problem is it has been unsuccessfully cultivated in other parts of the world. So it is almost completely dependent on the unique climate on South Africa’s west coast. Rooibos is a very hardy dry land crop and depends on deeply course acidic sandy soil specific to that region. It is so hardy it can survive at temperatures as low as zero degree centigrade and as high as 45 degrees centigrade. Unfortunately rising temperatures and decreasing rain falls are threatening the survival of this indigenous bush.

Rooibos tea can be found in either green or red varieties. Green Rooibos is unfermented – similar to green tea. And Red Rooibos is fermented, which is similar to black tea. Red Rooibos tea is more available and popular as its flavor is sweet and earthy. Green Rooibos is more malty flavored and is more expensive. Studies comparing the two for their health benefits vary as to which is the healthier variety.

Although historically used by South Africa’s native culture, Rooibos tea came to the world’s attention when Dutch settlers arrived in South Africa. The Dutch found the tea to be similar in taste black tea. This was attractive to the Dutch because of its availability and affordability compared to importing customary black tea.

Benefits of Rooibos

Rooibos has many health benefits and, while not studied on humans, has been studied extensively on animals. Benefits include its antioxidant properties, effects on your immune system, cardiovascular and cholesterol lowering effects.

Heart Health Support

Rooibos has very low caffeine and tannin content so it is a great substitute for those who are sensitive to caffeine or have stress, tension and a fast heart rate, which caffeine exacerbates.

Rooibos tea is healthy for your cardiovascular system. Studies show that ingesting just a couple cups of Rooibos tea daily will actually reduce your risk factors for developing cardiovascular disease. This is again due to its high antioxidant, phenolic compound and flavanoid content. It was shown to significantly reduce lipid peroxidation (where fats, cholesterol and cell membranes are damaged), reduce negative LDL cholesterol, and reduce triglyceride levels. Rooibos also increases protective good HDL cholesterol. Overall, researchers concluded that Rooibos significantly reduced risk factors for developing cardiovascular disease.

Antioxidant Protection

It’s most popular quality is its antioxidant concentrations, specifically high in two called Aspapathin and Nothofagin. It’s also high in phenolic compounds called flavanols, flavones, and flavanones. Two of its more commonly known flavanoids are called Quercetin and Luteolin. Antioxidants, phenolic compounds and flavanoids are excellent in treating and managing inflammation and cardiovascular health.

Pain Management Support

Rooibos helps pain and inflammation mainly by two mechanisms. Its antioxidant content neutralizes free radicals and toxins that cause damage and inflammation to joints and connective tissue.

Rooibos also inhibits the enzyme called Xanthine Oxidase. By doing this your body does not convert Purines (from animal protein and sea food) to Uric Acid. Uric acid causes pain and inflammation, particularly to joints. The classic disease caused by high Uric Acid levels is called Gout or Gouty Arthritis. This disease mostly affects the joint of the large toe but can also cause inflammation in your knees, ankles and feet, and less commonly in the joints in your upper limbs. High uric acid can also cause kidney stones.

Immune Health Benefits

Studies have also shown that Rooibos has a positive effect on your immune system. It increases immune modulators, which means if your immune system is too reactive, as in allergies and autoimmune disease, it will reduce its reactiveness. And in cases where your immune system is under functioning it elevates its responsiveness and activity warding off infections.

Shopping For Quality Tea

Rooibos can be found in both green and red varieties, most commonly in its fermented red state.

There are various grades. Higher grades have less stem in it. The leaves, which look like fine red needles, are where the taste and health benefits reside. The needles are dark red which gives the liquid tea a dark rich flavor. Fewer stems in the tea results in less sediment and is described as less “dusty” in aftertaste. You want to look for a liquid tea that is dark, sweet and clear.

Studies show there are no side effects from drinking this tea so you can drink as much hot or iced Rooibos as you like. The larger the quantity of tea consumed, the greater the antioxidants and other health benefits you will be getting.

Key Health Benefits of Safflower

Safflower and Heart Health

There is research suggesting that safflower oil is effective in lowering LDL cholesterol, as well as having some blood thinning/clot-preventing benefits, potentially dilating blood vessels, and helping to lower blood pressure.

All of these effects leading to decreased risk of atherosclerosis and stroke. It has also been shown to reduce c reactive protein levels, a marker of inflammation, often high in cardiovascular-related pathologies.

Safflower and Weight Loss

People are paying attention to Safflower in regards to its weight loss effects. Although more research is needed, it seems that this oil may help reduce weight in postmenopausal women who are already obese or overweight and suffering from diabetes, or are prediabetic. Studies have shown that in cases of metabolic syndrome, supplementing with safflower oil has been shown to reduce weight and fasting glucose levels, and mildly decrease HbA1C levels in the blood (a marker of long-term blood sugar status) while also increasing insulin sensitivity. This oil is high in linoleic acid, studied in isolation for its weight loss effects. CLA has been shown to reduce both body fat mass, as well as measures of sagittal abdominal diameter. Abdominal obesity has been strongly linked to metabolic syndrome.

Maintaining a Healthy Ratio of Omega 6: Omega 3's

Although safflower oil is an amazing source of omega 6 fatty acids, it is necessary to maintain an equally high intake of Omega 3 fatty acids. Nowadays, we are averaging about 10-30:1 of Omega 6: Omega 3 fatty acids in our diet. We want to aim for a 2:1 ratio. Omega 6 fatty acids do have a greater propensity to create inflammatory compounds (as opposed to omega 3's which create anti-inflammatory substances). Furthermore, Omega 6 fatty acids and omega 3 fatty acids utilize the same enzymes and transport systems, meaning they compete. If the ratio of omega 6: omega 3 fats is 20:1, there is very little raw material left for omega 3's to create and exert their anti-inflammatory benefits.

Shopping For Quality Products

Look for a high quality organic, RAW safflower oil, if using it as a supplement. Many of the processes used to refine this oil, along with a number of omega 6 fatty acids, strip the oil of its nutrients.

Safety Information

There is no known therapeutic dosage of safflower oil. Safflower oil can be purchased at your local grocery store, although make sure to bring your reading glasses, as it is important to stay away from highly refined or processed oils. Again, look for organic, raw or even cold-pressed varieties. Safflower oil can also be purchased in supplement form, usually in liquid or softgel. Do not take in therapeutic amounts during pregnancy or while breastfeeding. It may cause uterine contractions. Safflower may cause an allergic reaction in those with a ragweed allergy. Safflower does have mild blood thinning effects. When using as medicine, be sure to stop using about 2 weeks prior to scheduled surgery and speak with your Naturopath or doctor before using if you have a bleeding disorder.

What is Salmon Oil?

Salmon oil is a nutrient-rich marine oil prized for its high concentration of omega-3 fatty acids, which play a key role in supporting heart, brain, joint, and skin health. Sourced from cold-water salmon, this natural supplement provides EPA and DHA in forms the body readily absorbs. In this article, we explore what makes salmon oil unique, its health benefits, and how it fits into a balanced wellness routine.

Omega Benefits of Salmon Oil

Salmon oil contains EPA and DHA, two omega 3 essential fatty acids. EPA is an important fatty acid in the maintenance of cardiovascular health and the regulation of inflammation. EPA is a precursor to a series of chemicals whose job it is to regulate the inflammatory effects of arachidonic acid.

Too much arachidonic acid leads to pain and inflammation in conditions such as arthritis. Arachidonic acid also causes inflammation in arteries and leads to the development of atherosclerotic plaques.

EPA Benefits

Deficiency of EPA can result in cardiac arrhythmias, high cholesterol and excessive aging. EPA has been used to treat heart disease, arthritis and other inflammatory conditions.

DHA Benefits

DHA is an essential component of the brain and central nervous system. It seems to concentrate in areas where there is lots of electrical activity such as the synaptosomes, where nerve cells communicate, and the photoreceptors of the eye. This is why a deficiency of DHA can result in poor brain development, attention/deficit hyperactivity disorder, learning disorders, memory problems and poor visual development. Fish oils may also offer protection against some forms of unhealthy cell growth.

Salmon Oil Supplement Varieties

Salmon contains more omega 3 rich fat than other fish species. Salmon supplements are usually found as standard soft gel capsules, containing 180 mg of EPA and 120mg of DHA per capsule. Some supplements, called pharmaceutical grade, contain up to twice as much EPA and DHA per capsule. Ensure your salmon oil supplement is not processed with heat because it damages the acids and creates free radicals. It is important to purchase a good quality fish oil supplement that has been tested for contaminants. Keep capsules away from heat to increase shelf life.

Sytrinol is a patented, proprietary blend of nutrients developed by KGK Synergize. It's designed to support healthy blood cholesterol levels in those with elevated cholesterol. This unique formula combines specific plant extracts, vitamins, and minerals that work synergistically to promote cardiovascular health and maintain balanced lipid levels. By integrating these ingredients into daily routines, users may experience improved cardiovascular wellness and overall metabolic support. 

Nutrients Found in Sytrinol

The proprietary blend contains 270mg of polymethoxyflavones extracted from Mandarin and/or bitter orange peel, and 30mg of tocotrienols extracted from palm oil.

Polymethoxyflavones (PMFs)

PMFs are a subgroup of citrus bioflavonoids, which have an extra methyl group. This class of molecules has been studied for their anti-inflammatory and cholesterol-loweringeffects. Some studies have shown these PMFs to lower LDL levels by inhibiting the synthesis of both apolipoprotein B and triglycerides. These two substances are the building blocks of the LDL particle, with apolipoprotein B making up almost 90% of most LDL.

Tocotrienols

These molecules are subtypes of vitamin E that are known to have anti-inflammatory and antioxidant activity. There is conflicting scientific evidence on whether tocotrienols successfully reduce cholesterol levels. Generally, in the scientific community, the beneficial effects of tocotrienols are considered to be due to their antioxidant ability, which can help to prevent the development of atherosclerosis. The tocotrienols used in this particular formula are extracted from palm oil.

Sytrinol Research

There are only 2 published research studies on Sytrinol at the moment, with a third still in process. The initial results of the research are promising, with reductions as follows:

Nutritional Information

blood measurement	decrease relative to placebo group
total cholesterol	20% – 30%
ldl ("bad" cholesterol)	19% – 27%
apolipoprotein b (ldl subunit)	21%
triglycerides	24% – 34%

For more information on what each of these measurements means, please see our high cholesterol article here.

The dose researched was 270mg per day of PMFs and 30mg per day of tocotrienols, which is their company's proprietary blend. This research appears extremely promising, although it is important to note that the two studies each consisted of only 10 people. Because of the extremely low number of people involved, it is difficult to be confident in the results of these studies. The tests were only performed for 12 weeks when the studies were published, so there is no evidence for the benefit longer than 3 months. The third, as of yet unfinished, study consists of 120 participants and is a longer-term study. The results of this will likely be more influential and will give a better idea of the benefits of this supplement. If it continues with the same results as its predecessors, this supplement may make statin medications obsolete!

Taking Sytrinol Supplements

This supplement has been studied at a dose of 150mg twice daily. It is not known how best to take this supplement beyond that limited information, due to a lack of research.

Important Information

Because it is a proprietary blend, there is very little research on the side effects and interactions of this medication. It is important that you speak with your healthcare professional before taking this if you are on any other medications or cardiovascular supplements. For the same reason, this supplement should not be used during pregnancy or breastfeeding.

Did you know teahouses are becoming more hip than coffee joints? There are many tea varieties, including herbal teas, as well as those with a base of either green, white, black or red tea. Whether you're enjoying a cup of tea alongside pastries, or you're spilling the tea with your friends, here’s everything you should know about this popular beverage. 

Exploring Tea Varieties

The Skinny on Green Tea

Green tea, white tea, oolong and black tea are actually all made from the leaves of the same plant, Camellia sinensis. The difference is that black tea is fermented to produce its characteristic flavour, and this process destroys most of its medicinal benefits. Green tea, as an unfermented option, is packed with antioxidants to fight off free radicals, prevent inflammation and ultimately disease.

EGCG

Green tea’s catechins have been well studied, particularly epigallocatechin gallate (EGCG). EGCG has been studied for its use in preventing unhealthy cell growth and for its ability to inhibit angiogenesis (the formation of new blood vessels that provide nutrients to support cells). It has also been used to support radiation therapy, while protecting the body’s normal cells.

L-Theanine

L-Theanine is an amino acid found in green tea. It has been shown to promote relaxation in brain waves, and is well-indicated for individuals with high stress and anxiety. The presence of L-Theanine in green tea explains why it can increase alertness, while still having a calming effect.

Green tea has also been used to effectively treat a number of other health conditions, including, but not limited to:

High cholesterol – Green tea has been shown to decrease LDL and increase HDL cholesterol levels. Thus, helping prevent plaque formation, stroke, and heart attack.

Arthritis and poor bone health – EGCG is a demonstrated anti-inflammatory, preventing joint degeneration and osteoarthritis. It has also been used to help reduce the incidence of osteoporosis in the elderly.

Weight loss – the catechins in green tea have been shown to increase the metabolic rate, reduce body fat, and improve overall weight loss. Studies also show that the caffeine in green tea has a synergistic effect, further promoting these weight loss parameters.

Anti-aging – High in antioxidants, green tea can be used to reduce the visible signs of aging most commonly caused by free radical damage or oxidative stress.

Green tea can be purchased in tea bags or as a loose tea, and comes in decaffeinated and flavoured varieties. Plain green tea only needs to be steeped for 45 seconds to 1 minute, at a temperature of approximately 175 degrees F. Flavoured green teas may need closer to 2 minutes of steeping time for the best results.

What about Matcha?

Matcha is simply a type of green tea that has been processed differently from other green teas. It is especially popular in Japan, where it is used in Japanese tea ceremonies. Matcha is purified and powdered so that when it is taken as tea or in food, the entire leaf is ingested. Green tea, on the other hand, consists of dried leaves steeped in hot water. This releases only some of the constituents, leaving many others still trapped in the leaves. As such, taking in matcha can provide you with the complete benefits of the nutritional and medicinal properties of green tea that simple steeping may miss.

Matcha's Antioxidant Benefits

Matcha takes the benefits of green tea up a notch with antioxidant levels that are between 10 and 200 times higher than regular green tea (depending on the quality of the green tea used for comparison)! Strong antioxidant powers mean that matcha can help to prevent and maybe even treat age-related disorders. In addition, one cup of relatively weak matcha tea (2 teaspoons of powder) will contain nearly 10 times the catechins found in one cup of regular green tea. So, in antioxidant and catechin content, one cup of matcha tea is actually almost the equivalent of 10 cups of regular green tea!

Exploring White Tea

White tea is a lightly oxidized tea, again from the buds and leaves of the Camellia sinensis plant. To make white tea, the leaves and buds are allowed to wither in natural sunlight before processing to prevent further oxidation. White tea is relatively new to the tea world, only coming into existence over the last two centuries. It is said to possess very similar health benefits to green tea, although it is actually thought to contain more (actually, the most) antioxidants!

This tea can also be found in flavoured varieties, and is sold in tea bags and in loose-leaf tea. It also needs to be steeped at approx. 175 degrees, but unlike green tea, should be steeped for a total of 4-5 minutes for optimal enjoyment.

Black Tea Varieties

In terms of oxidation, black tea is king. It is oxidized longer than oolong, green and white teas, giving it a generally stronger flavour, with less medicinal benefit than the others. Black tea retains its flavour for several years, explaining why it has long been an article of trade and still stands as the most popular of the Camellia sinensis teas. There are a variety of black teas on the market, some of the more well known include: Assam, Darjeeling, and Ceylon. A few of the more well-known blends include earl grey, English breakfast, and chai, which is a combination of black tea, spices such as cinnamon, cloves and cardamom, along with milk and sugar or honey.

Benefits of Black Tea

Studies have shown that oxidized or not, black tea may still have some cardiovascular benefit, reversing endothelial dysfunction/damage in patients with coronary artery disease (CAD). A theaflavin found in black tea may also help to lower cholesterol.

Black tea can generally be steeped at higher temperatures than other camellia sinensis teas; between 195-205 degrees F. It should be steeped for 2-3 minutes. There are a plethora of black teas and flavoured black teas on the market, most available in loose, bagged, or premade bottled varieties.

Delve into Oolong Tea

Oolong tea is a semi-oxidized tea, very popular in China. In fact, most regions of China have their own varieties, with distinct flavours and colours, depending on oxidation time and processing method. Another unique characteristic of oolong teas is that the leaves are rolled into curly leaves or wrapped into small beads, depending on the region and variety. Oolong tea has less caffeine than black tea, but can be steeped at similar temperatures for the same amount of time, roughly 195 degrees F. for 3 minutes. Oolong tea is most often found as a loose tea.

What is Yerba Mate?

/articles/supplements/yerba-mate/ is another plant (or tree, actually) altogether, coming from a species of holly called Ilex paraguariensis, native to subtropical South America. What some people do not know is that Yerba Mate is a caffeine-containing beverage. Mate is especially popular in Uruguay, where it is consumed from a guampa, or hollow gourd-like container, with a metal straw.

When the mate is harvested, the branches are often dried with a wood fire, leaving a slightly smoky flavour and aroma. The caffeine levels, strength of flavour and nutrient levels in Yerba mate can vary greatly depending on whether it is made from the female or male plant.

Mate may be vastly different from black and green teas in many ways, unless you are talking about health benefits! Some studies have shown similar lipid-metabolizing effects to green tea, with Ilex paraguariensis extracts supporting lowered LDL cholesterol levels in both healthy and hyperlipidemic individuals.

There have been a few studies proposing that mate may increase the risk of oral, esophageal and laryngeal cancers. However, it has also been suggested that these findings may have more to do with the high temperatures at which the mate is consumed, rather than the mate itself. Mate is traditionally meant to be steeped at a high temperature of 208 degrees F, with a total steeping time of 5-6 minutes. Mate is now readily available in North America, and can be purchased in tea bags and loose leaf varieties, as well as prepared, bottled, and ‘iced’ varieties.

Rooibos Tea Varieties

Rooibos has become a well-known tea in North America over the last few years. Naturally caffeine-free, full of flavour, and health benefits, Rooibos is easily becoming the caffeine-free tea of choice. Rooibos, or Aspalathus linearis, is a member of the legume family of plants in South Africa. It is traditionally prepared very similarly to black tea, with added milk and sugar or honey to sweeten.

Rooibos varieties, or Red bush tea, is packed full of antioxidants, free of caffeine, low in tannins, and contains flavones and flavanols galore. Two specific flavonoids in Rooibos, quercetin and luteolin, may have unhealthy cell-fighting qualities similar to EGCG of green tea. It is said that Rooibos can help relieve nervous tension, as well as being used to treat mild allergies and digestive issues, traditionally used for infantile colic in South Africa. There is also some research to suggest that Rooibos tea may help in the treatment of gout, as it may inhibit xanthine oxidase, which converts purine to uric acid.

Rooibos tea has similar brewing instructions to Mate. It is said to be best when steeped at 208 degrees F, for a total of 5-6 minutes. It can also be found in tea bags and as loose tea, in a variety of flavours.

Is There Fluoride in Tea?

Lately, there has been a lot of talk about green tea and fluoride. Camellia sinensis naturally absorbs fluoride from the environment more effectively than other plants. And as it ages, the leaves absorb more fluoride, so the younger leaves have less fluoride than the older leaves. In practical terms, this means white tea (which is only very young leaves) has less fluoride than green, black or oolong teas, which include older leaves. In addition, the younger the leaves, make a higher the quality of the tea. Tea dust (in tea bags) and tea bricks (made from older leaves) have much higher levels of fluoride than high quality tea.

What Teas Have The Most Fluoride?

In order to understand the amount of fluoride in teas, you need to divide the teas into bottled, bagged, and loose-leaf. Bottled teas have much, much higher amounts of fluoride than bagged, which is higher than loose-leaf. This is partially because of the age of the leaves (bottled are the lowest quality and bagged are the next lowest quality).

So here's the reality: a cup of loose-leaf green tea generally contains 0.3 to 0.4 mg of fluoride. So it would require 10 cups to hit the recommended daily dose and up to 30 cups to hit the daily maximum. However, this assumes you are only getting fluoride from your green tea, which is not the case. Unless you are filtering your water (or drinking bottled water), not using toothpaste and not taking virtually any medicine, you are receiving fluoride from other sources. In other words, don't max out on fluoride from tea because you are also getting it from other sources.

The reality is that most people drink a few cups a day of green tea at most. Thus, limiting the dangers of fluoride toxicity.

Tips To Reduce The Amount of Fluoride In Your Tea

• Drink high-quality, loose-leaf teas - avoid bottled green teas in particular, which seem to have numerous times the fluoride in loose-leaf green teas (and a lot less antioxidants).
• Drink more white teas - White teas have more antioxidants than green tea, so many of the health benefits are still there, but they have a much lower amount of fluoride. Green tea also has the benefit of EGCG, so don't cut out all of your green tea consumption.
• Use filtered water to make your teas - This has the added benefit of making your tea taste better, but it also filters out the fluoride added to your drinking water, which reduces the amount of fluoride in your tea.
• Drink more Japanese green tea - Because fluoride comes from the environment, soil matters. And for some reason, Japanese green teas have less fluoride than Chinese green teas. Green tea, white tea, oolong and black tea are actually all made from the leaves of the same plant, Camellia sinensis.

Tuna oil is gaining attention as a powerful source of omega-3 fatty acids that support heart, brain, and eye health. While many people are familiar with fish oil in general, tuna oil offers a concentrated form of DHA and EPA sourced specifically from tuna.

In this guide, we'll explore what tuna oil is, how it's made, its health benefits, and how you can increase your intake.

What is Tuna Oil?

Tuna oil is a marine oil derived from the tissues of tuna fish, commonly species such as Thunnus albacares (yellowfin tune) and Thunnus obesus (bigeye tuna). It is especially valued for its high concentration of docosahexaenoic acid (DHA), one if the most imortant omega-3 fatty acids for brain and eye development.

This oil is typically extracted from cooked fish tissues using a purification process that separates the oil from protein and water. Modern manufacturing methods include molecular distillation to remove impurities, heavy metals, and environmental contaminants. High-quality supplements are tested for purity, oxidation levels, and potency to ensure safety and effectiveness.

Because tina oil naturally contains more DHA than many standard fish oils, it is frequentyl used in infant formulas and brain health formulations.

Tuna vs Fish Oils

A common question people ask is if tuna oil is better than fish oil. The tuna variety typically contains higher DHA levels, while standard fish oil often contains a more balanced EPA to DHA ratio. The best choice depends on your specific health goals and needs.

Health Benefits of Tuna Oil

Tuna is best known for its rich omega-3 content. These essential fatty acids provide several well-researched health benefits.

Heart Health Support

Tuna oil contains EPA and DHA, two omega 3 essential fatty acids that help maintain healthy triglyceride levels, supporting normal blood pressure and healthy circulation.

EPA is an important fatty acid in the maintenance of cardiovascular health and the regulation of inflammation. Deficiency of EPA can result in cardiac arrhythmias, high cholesterol and excessive aging. EPA has been used to treat heart disease, arthritis and other inflammatory conditions.

Reduces Inflammation

EPA is a precursor to a series of chemicals whose job it is to regulate the inflammatory effects of arachidonic acid. Too much arachidonic acid leads to pain and inflammation in conditions such as arthritis. Arachidonic acid also causes inflammation in arteries and leads to the development of atherosclerotic plaques.

Promotes Brain Function

DHA is an essential component of the brain and central nervous system. It seems to concentrate in areas where there is lots of electrical activity such as the synaptosomes, where nerve cells communicate, and the photoreceptors of the eye. This is why a deficiency of DHA can result in poor brain development, attention/deficit hyperactivity disorder, learning disorders, memory problems and poor visual development.

Supports Eye Health

The retina contains high concentrations of DHA. Adequate intake may help maintain visual function and reduce the risk of age-related eye concerns.

Mood Balance

Emerging research suggests omega-3s may contribute to emotional well-being by supporting healthy neurotransmitter signaling.

Tuna Oil Supplements

Tuna oil supplements are available in softgels containing 180mg of EPA and 120mg of DHA per capsule, and liquid form. They are commonly used by people who want higher DHA levels compared to standard fish oil products.

When choosing tune oil supplements, consider the following:

• Look for third-party tested products to ensure purity and low heavy metal levels.
• Check the DHA and EPA content per serving.
• Choose products with added antioxidants like vitamin E to prevent oxidation.
• Store according to label instructions to maintain freshness.
• Ensure your supplement is not processed with heat as it can damage the acids and cause free radicals.

Another common concern is if tuna oil contains mercury. Reputable supplements undergo purcfication processes to remove mercury and other contaminants. Always select high-quality brands that provide testing transparency.

Side Effects and Considerations

Tuna oil is generally safe when taken at recommended doses. However, high intakes of omega-3 fatty acids may increase the risk of bleeding, especially for those taking anticoagulant medications. Mild side effects can include digestive upset or a fishy aftertaste.

If you are pregnant, breastfeeding, have a bleeding disorder, or take prescription medications, consult a healthcare provider before starting these supplements. Choosing a purified, third-party tested product is essential to minimize potential exposure to contaminants.

Omega 3 fatty acids are essential because they have to be taken in through diet, in order to have their many medicinal effects. Both flax and hemp seed/oils are the highest vegetable sources of omega 3, Alpha linolenic acid (ALA), considered a short chain fatty acid.

How Your Body Uses Omega 3's

Fish and fish oils contain EPA and DHA omega, long chain polyunsaturated fatty acids. In the human body, under optimal conditions, you can convert a certain amount of ALA to DHA and EPA. However, it is not always the case that we have excess ALA to convert, and it has been shown that our conversion process is very inefficient, converting anywhere from only 5% - 20% of what is needed. Women are said to be slightly more efficient at this conversion process than men.

Food Sources Containing Omega 3 Fatty Acids

If you would rather obtain their nutrients through food, as opposed to supplements it's important to note that you would need to eat a lot of fish to get adequate amounts of omega 3's and there are legitimate concerns with the over consumption of fish, especially during pregnancy, in terms of high levels of contaminants.

In pregnancy, methyl-mercury, which crosses the placenta can impair development of the central nervous system. Fish contains both polychlorinated bi-phenyls and methyl-mercury, which among other health concerns has been found to be neurotoxic in high amounts.

High quality fish oil supplements significantly reduce the levels of these contaminants and are a healthier solution for many. That being said, reviews dedicated to health risk benefit analysis of fish intake do state that the benefits of fish consumption for a number of health parameters, outweigh the risks.

The exception to this rule seems to be the consumption of fish in pregnancy, although extremely beneficial, these women do need to be careful to limit their intake (6 oz./wk is the current recommendation) while pregnant.

Vegan Options For Omega 3 Supplements

For vegans, especially, this can make it virtually impossible to get adequate amounts of DHA and EPA. Fish and fish oils are by far the most most easy to find and highest source of these essential fats. That being said, recently, some supplement companies have released an algae based DHA source. Research is also looking into sachi inchi, a plant native to the Amazon rainforest, high in omega 3 fatty acids.

Top Health Benefits of Omega 3 Fatty Acids

The health benefits of Omega 3 fatty acids,EPA and DHA in particular, have been widely studied and are both numerous and widespread in terms of health promoting actions.

In terms of heart health, omega 3 fatty acids have been shown to lower cholesterol, triglycerides and high blood pressure.

There has also been significant research dedicated to omega 3 oils, DHA and EPA in particular, and its ability to protect against obesity. It has been shown to help reduce body fat, supporting a healthier BMI and hip to waist circumference ratio. All of these benefits serve to make it useful in terms of treating and preventing heart disease and metabolic syndrome.

Omega 3 fatty acids have also been shown to have an affinity for the central nervous system, helping to treat and prevent cognitive decline, protect memory, treat depression, bipolar disorder, attention deficit disorders and schizophrenia.

They are also an great option to support a variety of autoimmune conditions, including SLE, IBD and rheumatoid arthritis.

Studies have also backed its use in Osteoporosis, Asthma, psoriasis, eczema, and other dermatological disorders, macular degeneration and PMS. Omega 3 fatty acids, DHA in particular, has been associated with the development of the brain, eyes, and immune system of a growing fetus, as well as decreased risk of low birth weight infants. Supplementation is highly recommended for both maternal and fetal health during pregnancy.

Omega 3 Supplement Varieties, Dosing & Formats

Dosage recommendations for omega 3 fatty acids vary depending on the disease process or overall goal. If your goal is to lower your triglyceride level, for instance, it is recommended you consume 3-4 g/day, whereas studies aimed at treating depression found that only 1 g of EPA/day showed better results than higher dosages of 2 and 3 grams. It is important to know that whatever dose you are recommended, you are looking at the right numbers. On the bottle you will see the total omega content, as well as the specific omega content; DHA, EPA, etc. If you have been advised to take 2 g of EPA + DHA/day, make sure you are looking at the breakdown and that you are following these numbers, rather than looking at the total omega count.

With the rise in nut allergies, nuts have received a bad rap for being allergenic. Taking another look at the nutritional value of nuts, like walnuts, we see that for those who are not allergic to them, they offer a myriad of benefits. Nuts offer a rich source of nutrients and culinary versatility to be added to salads, nut butters, shakes and your favourite yogurt. 

Let's explore the benefits of walnuts and how they can support your health. 

What Are Walnuts?

Walnuts are round, single-seeded stone fruits produced by the Walnut tree. They are considered a tree nut, and the species commonly used for food is called Juglans Regia. Medicinally, Juglans Nigra, called /articles/supplements/black-walnut/, is used for intestinal worms and parasites.

The seed kernels of Walnuts are covered by a brown seed coat which contains an abundance of /articles/supplements/antioxidants/. This protects the healthy oils in the nut from oxidative damage and rancidity from oxygen exposure.

Last year, the world produced over 2.55 million metric tonnes of Walnuts. China is the largest producer, followed by Iran, the United States and Turkey.

How Many Walnuts Can I Eat Per Day?

It is used mainly for its healthy fats and /articles/supplements/antioxidants/, and they're a great source of healthy vegetarian protein as well.

Eating just 7 whole foods per day will give you a nutrient dense and impactful food. This would provide you with more than 100% of your daily recommended value of plant-based Omega-3 fatty acids. Walnuts have valuable minerals too, like Molybdenum, Copper, and Manganese.

Health Benefits of Walnuts

It is high in Amino /articles/supplements/arginine/, an amino acid which is great for your cardiovascular health. They also have /articles/supplements/ala-omega-3/which decreases inflammation in the vascular system and reduces LDL, the type of cholesterol which can build up in your arteries, contributing to stroke and heart attacks.

Antioxidant Benefits of Walnuts

It contains strong antioxidants, namely quinone Juglone, the tannin Tellimagrandin, and the flavonol Morin. These antioxidants protect your arteries and the cholesterol in your blood from oxidizing and causing damage. So if you have cardiovascular disease or have a family history of cardiovascular disease, you may want to add Walnuts to your diet.

Great for Brain Health

The antioxidants in Walnuts further protect your brain cells from damage. Other nutrients in it, including Omega 3 fats, which protect your brain and nervous system, are /articles/supplements/meltatonin/, Folate, and /articles/supplements/supplement-articles-vitamin-e/.

Diabetes Support

/articles/health-concerns/diabetes/, who are more susceptible to cardiovascular damage, will especially benefit from eating Walnuts daily. In addition, studies show that Walnuts significantly reduce fasting insulin levels. And the healthy fats and protein in Walnuts curb your appetite, which helps you lose weight – again, healthy for those with cardiovascular disease and Diabetes.

Walnuts Prostate Benefits

Interestingly, animal studies show that it protects your cells from unwanted cellular changes. Studies show that in mice with unhealthy prostate cell growth slowed by 30-40%, and in those with other unhealthy cell growth slowed by 50%. Furthermore, walnuts were shown to cut this risk by 50%.

How To Add Walnuts To My Diet

It can be used in a variety of ways in your diet.

Because their oils are fragile, they are best bought raw, kept in the fridge, and not heated. Try Walnuts on salads, in yogurt, or sprinkled on rice or quinoa. Also, you can make Walnut Crunch Apple Wedges.

Another great way to use them is to make a blend with Brewer's yeast, garlic and olive oil. This blend is great mixed into a kale salad with cranberries and lemon.

Try Walnut butter on rice cakes with a piece of fruit for a nutritious and quick snack. Or, if you are in a rush, just a handful will do.

Shopping For Quality Walnuts

One of the freshest ways of eating it is straight from the shell. Time-consuming but fun for an evening, visiting with family and friends.

Otherwise, buy fresh hulled raw Walnuts. Roasting can turn the fragile oils in Walnuts rancid. Once rancid, the oils can cause damage to your cardiovascular system instead of keeping it healthy.

Fresh raw Walnuts should taste smooth, fatty, slightly nutty and fresh. If they have a sharp flavour or bitter taste, there is a good chance the fats have gone rancid. Even raw Walnuts kept cold can eventually go bad.

It is also healthier to buy Walnuts without salt. Many studies have shown salt intake to have negative health effects on blood pressure and swelling in the body. Although salt helps preserve nuts, buy fresh, unroasted Walnuts as a better choice.

Other Seed & Nut Considerations

It is tree nuts, and as such, they can be allergenic to some people. If you know or suspect you may have a tree nut allergy, you will want to avoid Walnuts.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to Walnuts are seeds like /articles/supplements/pumpkin-seeds/, /articles/supplements/supplement-articles-sesame-seeds/, /articles/supplements/chia/, and sunflower. Raw seeds can also provide essential Omega-3 fatty acids, minerals and antioxidants to benefit your health.