Diet & Nutrition

The Best Foods for Healthy Bones into the Golden Years

The strength of your bones plays a vital role in overall health and wellness, particularly as you age. Taking active steps to promote good bone health will reduce the chances of developing osteoporosis or other ailments related to poor bone density. One of the most important wellness goals to focus on as you age should be to ensure that you are taking in the best foods for healthy bones. Here is what you need to know about the importance of bone health and what you can do to protect this critical body component.

Why You Need to Maintain Healthy Bones

The body is adept at breaking down old bone tissue and replacing it with new tissue. When you are young, your body is able to complete this process more quickly, leading to an excess of bone mass. Most individuals enjoy peak bone mass starting in the mid-20s and continuing through the mid-30s.

However, as your body begins to age, the rate of new bone production slows down. This often leads to the common condition of osteoporosis as the new bone production cannot keep pace with the loss of deteriorating bone. As a result, it is not uncommon for the bones to weaken and become brittle. This makes them more likely to break, when they would have stayed strong in the past.

By taking a proactive approach to maintaining bone health when you are young, you are also more likely to boost your overall bone mass. This increase in healthy bone mass will translate to a reduced risk of developing osteoporosis and additional health issues that are related to bone health.

Best Foods for Healthy Bones

The good news is that it may be easier than you think to get the nutrients that you need to encourage healthy bones. The top nutrients that you need to focus on in order to support optimal bone health are vitamin C, vitamin D3, vitamin K, vitamin B6, vitamin B12, calcium, magnesium and soy isoflavones. Here are the best foods to add to your diet if supporting healthy bones is your goal.

Milk

Most everyone knows that drinking milk is the cornerstone of good bone health. Just one 8-ounce glass of milk will deliver 30 percent of the recommended daily intake for most people, making this a good bang for your buck. You can also boost your calcium intake by drinking the milk from your breakfast cereal, adding it to coffee or including it in your smoothie recipes.

Yogurt and Cheese

If you are not a milk drinker, yogurt and cheese make a great substitute. Not only will a cup of yogurt provide an abundance of calcium, but it will also offer loads of crucial vitamin D. While cheese does not provide the same punch of vitamin D, it does still provide a lot of calcium to strengthen bones.

Sardines

Most individuals do not think of sardines as a good food to eat when you are looking to support good bone health. These little fish provide both calcium and vitamin D, making them a good choice when you get tired of the dairy products.

Tuna

Like sardines, tuna also boasts a high amount of vitamin D. Just three ounces of canned tuna has nearly 40 percent of the daily recommended amount of this crucial vitamin for bone health.

Fortified Cereals

Today’s fortified cereals are a goldmine of nutrition. Featuring copious amounts of vitamin D, vitamin B6, vitamin B12 and magnesium, one bowl of fortified cereal per day can provide a host of essential vitamins when you are looking to build strong bones. Be sure to read the label to ensure that you are getting what you need to promote good bone health.

Eggs

Along with your bowl of morning cereal, be sure to consider eating an egg to start your day. Keep in mind that the vitamin D is in the yolk, making it important that you do not just eat egg whites.

Spinach and Collard Greens

Greens lovers will appreciate knowing that you do not have to focus on dairy to encourage great bone health. Spinach and collard greens are also rich in calcium.

Soy Products

Soy products such as soybeans, tempeh and tofu also feature a good amount of soy isoflavones, crucial in the battle to keep bone mass density at acceptable levels.

You are never too young or too old to start focusing on doing what you can to protect your bones as you age. In addition to getting your food from a variety of natural sources, you can also maintain healthy bones through the use of a daily supplement such as Osteochron. Osteochron provides vitamins, minerals and other nutrients that can help to fill in the gaps that you may be missing from your regular diet, giving you peace of mind that you are doing all that you can for the health of your bones.

An Ounce of Prevention: Maintaining Optimum Bone Health Into Old Age

Feb 05 by Ewcopywriting

Maintaining healthy bones can be considered a work in progress throughout the course of your lifetime. Bone tissue continuously regenerates itself through a process often referred to as bone remodeling. During this process, bone tissue is reabsorbed and recreated, forming new bone, with adult bones typically replacing at a rate of approximately 10 percent a year. However, the ratio of reabsorbed bone tissue and replaced bone tissue can shift as we age, impacting the strength of bones and leading to osteoporosis and other health conditions. Nutrition is an essential part of helping to mitigate the impact of that ratio shift to ensure optimum bone health into old age.

Nutritional Balance for Bone Health

Skeletal health is a critical part of being able to be active and healthy well into old age. While most everyone is familiar with the rock star nutrient for healthy bones – calcium – not everyone realizes that there are a number of other nutrients that are also essential to the continued health of the bones.

Nutritional balance is important because, for example, in order for calcium to do its job in the skeletal system, it needs to be supported by the correct ratio of other nutrients such as magnesium. The nutritional choices you make today can have a significant impact on the health of your bones during your senior years.

Essential Nutrition for Healthy Bones

Correct levels of magnesium are required to maintain the right balance of calcium and vitamin D. Low levels of magnesium have been associated with a higher risk of bone fractures due, in part, to its impact on the actions of other bone-essential nutrients. Calcium, another important bone-health nutrient, is essential for bone mass and overall bone health. Recent studies have connected high vitamin D levels with a lower risk of frailty during the senior years, though further testing is needed to determine exactly what optimal vitamin D levels should be. In this case, what is clear is the role of vitamin D in the absorption and utilization of calcium. Low vitamin D levels heighten the risk of developing osteoporosis and, for those already dealing with this health condition, can make it worse.

Vitamin C, among its many vital purposes within the body, is a critical part of collagen and connective tissue production and thus, bone development and remodeling. Some studies indicate that Vitamin C plays a role in the gene transcription involved with bone formation. Vitamin K is another nutrient that plays an important role in bone health. It works in partnership with vitamin D to assist in the metabolism of calcium and aids in maintaining bone density. Low levels of Vitamin B12 have been linked to a higher risk of hip fractures in both men and women.

The Estrogen Issue

Estrogen levels can have an impact on bone density, making nutritional decisions even more important for women as they approach and experience menopause. Men, too, can be impacted. This hormone impacts the ability of osteoblasts – the cells responsible for bone production during bone remodeling – to perform their tasks. As estrogen levels decrease during menopause and the aging process, this process becomes less efficient, potentially decreasing bone density and increasing the risk of bone fractures and osteoporosis. Nutrition and physical activity are essential to mitigating the impact of decreasing estrogen levels on the skeletal system.

Phytoestrogens can offer some natural help with estrogen levels, thereby helping to promote a healthier bone density. Some studies show a reduced risk of bone fractures in women with higher soy consumption. Researchers have also found a link between taking soy isoflavone supplements and better calcium retention in bones for women. For post-menopausal women, low vitamin B6 levels have been linked to a higher risk of osteoporosis, leading researchers to consider connections between estrogen and the body’s utilization of this nutrient, because there isn’t a similar link between low vitamin B6 and osteoporosis in men. Vitamin B12 also has a role in the functioning of osteoblasts, making it another nutrient to watch for bone formation and density.

Supplements May Be the Right Choice

While a healthy diet should always be the primary goal when it comes to healthy bones, the facts are that certain nutrients are more difficult to obtain healthy levels of via diet alone. This can be especially true for those approaching the senior years and women moving toward and through menopause.

Vitamin D can be particularly difficult because it is not naturally available in a wide range of foods and requires more sunlight exposure than the average person tends to get in today’s more urban lifestyle. Vitamin K is another nutrient that people often don’t get enough of in the typical Western diet. Taking a high-quality dietary supplement designed to support bone health while working to improve the daily diet can be a great way to promote the bone density and health that is essential to healthy, active and happy senior years.

Why It’s Important to Get Enough Vitamin B12 During Pregnancy

Jan 29 by Ewcopywriting

It has long been known that it’s important to get enough vitamin B12 during pregnancy. Now, new research has discovered that this crucial vitamin provides even more benefits to a growing baby than previously known.

Why is Vitamin B12 Important?

Vitamin B12 provides a vast range of health benefits. However, because it is a water-soluble nutrient, it is not stored in the body, but is immediately absorbed and utilized. Whatever is not needed at the time is eliminated via the urine. For this reason, it’s important to continuously provide the body with adequate levels of vitamin B12 on a daily basis.

There are many ways vitamin B12 benefits everyone, regardless of age and gender. We know that vitamin B12 helps the body form new red blood cells and improves the metabolism of cells throughout the body. It also benefits nerve function and helps the body create new DNA. Vitamin B12 also promotes a healthy heart and helps to maintain blood pressure within normal ranges when combined with vitamin B6 and folate. Along with vitamin B12, these nutrients work to benefit heart health by helping to regulate blood levels of homocysteine, a compound which can contribute to an increased risk for cardiovascular disease. Research has also shown that people with dementia exhibit vitamin B12 deficiencies, although new studies are needed to establish whether boosting B12 intake would affect the risk for developing dementia.

Adding more vitamin B12 to your diet can be helpful and safe, but ingesting too much too quickly could result in mild adverse side effects. Those side effects or symptoms include:

headaches
dizziness
nausea and/or vomiting
anxiety

Why Do Women Need Vitamin B12 During Pregnancy?

Pregnant women are frequently given vitamin B12 shots or supplements to ensure the healthy development of their babies. Research has found that the nutrient helps babies by promoting optimal development of the nervous system and brain, although it also encourages proper growth of the physical body. In order for the baby to absorb enough vitamin B12, the mother must ingest sufficient amounts to supply her body and leave enough of a surplus for the baby. The placenta and blood of the baby should contain twice as much vitamin B12 as is present in the mother’s blood supply.

A new study that focused on the importance of vitamin B12 during pregnancy found that the brain was adversely affected by a deficiency of this vitamin. While previous research established that B12 promotes the development of the brain, this new research found that speech and mathematical abilities were negatively impacted by a B12 deficiency. Using a study of mothers and their children that was completed in the 1990s, the researchers examined the diets of 14,000 pregnant women and followed up with assessments of their children. The developmental abilities of the children in the test group were evaluated periodically.

The project involved comparing the abilities of children whose mothers ate a diet high in vitamin B12 to those of children with mothers who ate a diet deficient in the vitamin. The research team compensated for other factors that might explain differences in development among the children.

The study ultimately found that six factors were affected by insufficient levels of vitamin B12. Insufficient vitamin B12 resulted in lower vocabulary in children at 24 months, which led to problems with using word combinations at 38 months. Additionally, children without exposure to vitamin B12 in the womb exhibited reduced speech intelligibility at six years of age. Children in that particular group also showed poor math comprehension from fourth to sixth grade (ages eight to 11). Those children with mothers who did not maintain sufficient levels of vitamin B12 also performed poorly on the national mathematics test, which is given to 13-year-old children.

While these findings provide a better understanding of the importance of vitamin B12 to pregnant women, the researchers say more studies need to be conducted. They hope future research will uncover why these specific abilities are affected by the level of B12 in the mother’s blood, while other types of development seem unaffected. In the meantime, this early research is enough for doctors to continue urging pregnant women to increase their intake of vitamin B12.

Natural Ways to Boost Vitamin B12 Intake

One of the best ways to ensure you’re getting a sufficient supply of vitamin B12 throughout your pregnancy is to take a high-quality supplement each day. Pregnachron offers a sufficient supply of B12 to help ensure your baby is getting enough of the nutrient for optimal development. Additionally, the supplement contains a broad range of essential nutrients that will help ensure the health of your pregnancy. You can also add the following B12-rich foods to your diet during your pregnancy.

Animal Liver and Kidneys

While organ meat from any animal is packed with a broad range of nutrients, the liver and kidneys of a lamb are particularly rich in vitamin B12, containing 3,571 percent of the daily recommended value, making it ideal for pregnant women. Lamb organ meat is also rich in vitamin A, vitamin B2, selenium and copper.

Clams

If you’re a seafood lover, adding clams to your diet will give you a potent shot of B12 that’s equivalent to 7,000 percent of the DV. You will have to eat 20 clams to reach that level of B12, however.

Cereal

Unfortunately, vegans will find it difficult to get B12 naturally aside from taking a daily supplement. One of the only other ways to get vitamin B12 naturally without eating meat, fish or poultry is to consume fortified cereal. Fortified cereals are infused with powerful B vitamins, including B12. While the vitamin B12 in cereals is synthetically engineered, consuming it in this way will help you stick to your diet without risking a vitamin deficiency.

Research Update: Gut Microbes Influence Mood, Bone Strength and Cancer Risk

Jan 22 by Ewcopywriting

In recent years, a great deal of new information has been uncovered by scientists regarding the role of the gut microbiome in overall health and well-being. That body of information is rapidly expanding as scientists increase their understanding of just how vital maintaining a healthy gut microbiome is to immune system function, disease prevention, heart health and optimal mental health. New information links gut microbes to bone strength, mood and cancer risk. Diet is a major influence on gut microbiome health, underscoring the critical importance of healthy eating.

How Gut Microbes Impact Mood

While there are already established links between gut microbiota and brain functioning and mood disorders, a new study suggests yet another connection. Published by the North American Menopause Society (NAMS), the study found a connection between the amount of fiber in the diet and the risk of depression in premenopausal women. Researchers attributed this to the link between dietary fiber and gut microbiome health, as well as the role of gut-brain interactions in mood regulation and brain function.

According to the study, postmenopausal women didn’t experience as much depression risk reduction connected to dietary fiber as the premenopausal women did. Researchers suggested that this has to do with the way estrogen impacts the balance of gut bacteria, pointing to the difference in estrogen levels between the two categories of women. This study confirmed the importance of diverse and balanced gut bacteria.

The Role of Gut Microbes in Bone Strength

A number of studies have demonstrated that the gut microbiome plays a role in bone strength. Researchers have found that gut bacteria are involved in the modification of bone tissue, impacting overall bone strength. Gut microbiota also have a role in the regulation of bone density loss as estrogen levels decrease.

Researchers using mice demonstrated with fecal transplants containing segmented filamentous bacteria (SFB), a gut microbe that breaks down bone, that the gut microbiome can affect bone structure and density. The eventual goal of such research is to improve treatments for diseases and chronic health conditions that target the bones, such as osteoporosis.

Gut Bacteria and Cancer Risk

Microbial balance and a robustly diverse, healthy gut microbiome are important for keeping undesirable microbes in check. Enterotoxigenic Bacteroides fragilis (ETBF), a microbe typically located in the colon, has been connected to increased breast cancer risk, as well as to colon cancer. In animal studies involving mice, colonizing their breasts or gut tissue with this microbe consistently resulted in tumor cell growth and metastatic progression of those cells.

In another intriguing cancer related study, researchers found some evidence that a healthy gut microbiome may contribute to better breast cancer outcomes in relation to chemotherapy treatment success. This was a very small study, involving just 42 women; 21 with early stage breast cancer and 21 healthy women. However, the results have led researchers to plan further research and larger studies.

Gut Bacteria Impacts Numerous Health Issues

Scientists have connected the health of the gut microbiome to a wide range of health conditions. These include type 2 diabetes, cardiovascular disease and obesity. Some studies show that gut microbiome health can even influence how severely a person is impacted by Covid-19. People who had to be hospitalized due to severe Covid-19 symptoms were more likely to have a less healthy gut microbiome and a poor balance between good and bad gut bacteria. That probably relates to the role of gut bacteria in immune system function, which is essential to fighting off illness and disease.

New research, building on established links to cognitive development and function, indicates that the gut microbiome may even play an important role in the sleep-wake cycle, influencing the circadian rhythm and the production of serotonin and dopamine. Part of the influence of gut bacteria in these processes has to do with their role in the chemical reactions involved in the production of those substances, as well as their part in the chemical reactions that help make up the brain’s communication system.

A Healthy Diet is Essential to Gut Health

The daily diet is the key element when it comes to the health of the gut microbiome. In fact, researchers have been able to connect specific microbes to specific foods. In the future, that may be able to help produce detailed, food-specific diets to help people with a high risk of a particular disease reduce that risk via modification of their gut bacteria. The typical Western diet, all too often based heavily on overly processed foods, tends to be high in fat and sugar, and low in fiber and nutrition. This diet damages the diversity of gut bacteria that is so essential to overall health and well being.

Feed Your “Health Partners” Well

Your gut bacteria operate as important partners in your physical health, mental well-being and cognitive function. Feed them – and yourself – well for optimal health. Enjoy a varied, diverse diet and you’ll have a diverse collection of gut bacteria. Include real, whole foods, including plenty of fresh fruits, vegetables, legumes and beans in the daily diet. Reduce the use of highly processed foods with a goal of eliminating them altogether. Taking a high-quality supplement that provides both prebiotics and probiotics can also help promote a healthy balance of gut bacteria. Ensuring you are feeding your body what it needs to keep your gut microbiome healthy and diverse will undoubtedly improve your overall health.

The Important Yet Little-Known Health Benefits of Vitamin K

Jan 18 by Ewcopywriting

As new research continues to uncover the vast range of benefits of vitamin K, it’s more important than ever to ensure you are getting enough of this essential nutrient.

What Should You Know About Vitamin K?

As far back as 1929, research into sterol metabolism found that a previously unrecognized compound was linked to blood coagulation, prompting researchers to identify the various proteins that carried it in the blood. This first step led to the cataloging of phylloquinone and menaquinone as primary carriers of this substance.

Later, in 1943, Danish researcher Henrik Dam was conducting a study on baby chicks and the effects of a cholesterol-free diet. He noted that the chicks exhibited excessive bleeding, which did not subside even after he resumed feeding the chicks a normal diet. After examining the chicks more thoroughly, the researcher determined that the chicks suffered from a deficiency of a specific anti-hemorrhagic compound. Since coagulation is spelled with a “K” in Danish, Henrik labeled the compound vitamin K. Dam won the Nobel Peace Prize in 1943 for this discovery.

In the 1970s, continued research led to the discovery that certain proteins throughout the body relied heavily on the presence of vitamin K, leading to the term “vitamin K-dependent proteins” or VKDPs. This previous research led to the discovery of the first bone protein that was dependent upon VKDPs, which has been labeled osteocalcin. Moving forward, scientists continued to find that other bones throughout the body depended upon vitamin K for growth and strength.

While research still continues, we have already found that vitamin K plays a significant role in bone health and the health of other components of our biology. In discovering the importance of this nutrient, researchers have been able to pinpoint the signs of a vitamin K deficiency.

Signs and Symptoms of a Vitamin K Deficiency

easy bruising
blood clots under nails
bleeding of the mucous membranes
black or bloody stool
sudden bleeding of the brain in severe cases

What Are the Health Benefits of Vitamin K?

Better Bone Health

Scientist have found that people with a lower vitamin K value have an increased risk of degenerative bone diseases, such as osteoporosis. The nutrient also helps fortify bone strong and maintain healthy bone density, reducing the risk of breaks and fractures.

Improved Memory

In older adults, cognitive decline is common and usually includes some memory loss. However, adults aged 70 and older exhibited better episodic memory when they had a higher concentration of vitamin K in the blood. Episodic memory involves recalling specific memories from past dates or times, so vitamin K may be vital in helping to protect against some long-term memory loss.

Prevent Cardiovascular Disease

Your heart health may be improved by maintaining healthy levels of vitamin K as well. When this nutrient is present in the blood, it prevents blood from mineralizing in the arteries. As a result, there’s less plaque buildup and blood pressure levels are better regulated. In this way, the heart can pump more efficiently.

What Are Some Ways to Naturally Get More Vitamin K?

Although researchers continue to uncover the benefits of vitamin K, it’s already known to be an essential nutrient. Fortunately, there are many natural ways to get more vitamin K. To ensure you get the vitamin K boost your body needs, try these natural sources of this essential nutrient.

Leafy Greens

The best sources of vitamin K are leafy greens, which is why it’s important to add spinach, kale and mustard greens to your diet. By way of an example, a half cup of collard greens contains 386 mcg of vitamin K, or 322 percent DV. When eaten raw, Swiss chard, another leafy green, contains the same amount as cooked collard greens.

Broccoli

When cooked, broccoli is another good source of vitamin K. A half cup of steamed broccoli contains 110 mcg (92 percent DV). If you increase that serving to 100 grams, there will be 141 mcg (118 percent DV) of vitamin K in that serving.

Brussels Sprouts

Although Brussels sprouts isn’t a popular food, it is very nutritious. Among the highly valued nutrients it contains, a half cup of this veggie provides 109 mcg (91 percent DV) of vitamin K. A 100 gram serving will provide the body with 140 mcg (117 percent DV) of this nutrient.

Pork Chops

A three ounce serving of pork chops contains a good supply of vitamin K, measuring out at 59 mcg (49 percent DV). As with the vegetables, increasing your serving size to 100 grams will give you a larger amount of vitamin K. You can get 69 mcg (57 percent DV) of the nutrient in the larger portion size.

Chicken

If you tend to prefer poultry over red meat, you can also get 51 mcg (43 percent DV) of vitamin K in a three ounce serving of chicken. If you increase that to 100 grams, the amount of vitamin K you would get with that serving would be 60 mcg (50 percent DV).

Taking a Supplement That Provides Vitamin K

If you are worried that you are not getting enough vitamin K in your diet, you may consider taking a high-quality dietary supplement that provides vitamin K, such as Vitachron. Vitachron is a multivitamin/multi-mineral formula specifically designed to provide the right nutrients at the right time of day.

Consult your doctor before increasing your vitamin K intake via a supplement if you are on any medications or have a health condition. Although researchers haven’t found tolerance limits, taking too much of the nutrient may adversely affect your health. For example, you might feel a tingling sensation in your fingertips or toes. Additionally, it may interact badly with blood thinners, cholesterol-reducing drugs, weight loss drugs and other medications.

Ensuring you’re getting enough vitamin K without overdoing it can help you enjoy all of the benefits this nutrient has to offer.

Complete Guide to the Health Benefits of Curcumin

Jan 13 by Ewcopywriting

One of the hottest trends in health and wellness is curcumin, a compound found in the popular spice turmeric. Turmeric is actually comprised of over 100 distinct compounds. The most significant of these compounds is curcumin. Here is what you need to know about the health benefits of curcumin and why many health enthusiasts are diligent about making it an integral part of their diet.

What is Curcumin?

The health benefits of curcumin, a compound found in the spice turmeric, are becoming more widely known. Turmeric is a plant that hails from Central America and India whose root is used as a common ingredient in most Indian cuisines. Its distinctive bright yellow color is easily recognized; it is the curcumin it contains that gives turmeric this unique color.

The Mayo Clinic defines curcumin as a functional food. This designation means that the food has potentially positive health benefits above and beyond the basic nutrition that it provides. Here are a few of the standout nutritional facts when looking at one tablespoon of ground turmeric.

approximately 25 calories
4.4 grams of carbohydrates
less than one gram of fat
1.4 grams of fiber
measurable amounts of iron, manganese, vitamin B6 and potassium

Health Benefits of Curcumin

Boasting a host of antioxidants and numerous anti-inflammatory benefits, there is no doubt that curcumin is a nutritional superstar. While it can be challenging to list all of the health advantages of this spice, here are a few of the key benefits that you need to be aware of.

Anti-inflammatory Agent

One of the most promising bodies of research regarding curcumin suggests that it acts as an anti-inflammatory agent in the body. This makes it potentially beneficial for people fighting inflammatory conditions such as diabetes and arthritis.

Improves Skin Health

Curcumin’s anti-inflammatory properties also make it an effective compound for promoting the health of your skin. In addition to boosting the radiance of your complexion, curcumin can also soothe acne symptoms, help to protect against psoriasis and eczema flare-ups and increase the rate of wound healing.

Promotes Cellular Health

One of the most studied potential benefits of curcumin consumption is how the compound may be able to help protect cellular health. A growing amount of research is beginning to demonstrate that curcumin may target cells that can lead to cancer development. The strongest correlation has been seen in the protection against unhealthy cell growth in the breast, bowel, stomach and skin. This protection can be largely attributed to the ability of curcumin to guard against free radicals.

Supports Weight Loss Efforts

Many people turn to curcumin as a tool to help them in their weight loss efforts. Preliminary research shows that this herbal compound is supportive in the quest to maintain a healthy weight.

Helps Maintain a Healthy Mood

In a study on rats, it was demonstrated that a higher intake of curcumin increased levels of the body’s brain-derived neurotrophic factor (BDNF). Lower levels of BDNF have been linked to an increased rate of depression.

Protects Cognitive Health

Like depression, the onset and acceleration of Alzheimer’s disease is also related to a decrease in BDNF. By helping to keep the critical nerve cells healthy and functioning at optimal levels, the addition of curcumin to the diet may also help protect against degenerative cognitive conditions. The way curcumin works to guard the memory and boost overall brain function may also be related to its ability to promote healthy levels of BDNF.

How to Incorporate Curcumin Into Your Diet

Now that you understand all of the healthy benefits of curcumin, you are probably wondering how you can incorporate this spice into your diet. Here are just a few of the ways that you can make this compound found in turmeric an integral part of your healthy eating routine.

Blend it Into Your Next Smoothie

Fresh turmeric root is a great addition to your morning smoothie. You can also add a bit of the ground spice to get in your daily dose of curcumin. While it normally possesses a strong flavor, putting turmeric in a smoothie will usually disguise it when used in moderation.

Here is a great, easily customizable recipe that will give you all of the health benefits of curcumin in a convenient and delicious smoothie that can be enjoyed daily.

Turmeric Fruit Smoothie

Ingredients

1 – 1 1/2 c. dairy-free milk of choice (coconut or almond milk works great!)
1 banana, peeled and chopped
1 c. fruit of choice, chopped (mango, blueberries, goji berries, pineapple, orange and papaya all work well)
2-3 inches fresh turmeric root, peeled and chopped (or 1-2 tsp. turmeric powder)
1 tsp. fresh ginger, peeled and chopped
1 tsp. coconut oil

Directions

Place all ingredients into a blender; blend until smooth.
Pour into cups and enjoy!

Topping Vegetables

The peppery aftertaste of turmeric makes it a good addition to nearly any roasted vegetable recipe. The spice works particularly well with roasted cauliflower or any type of root vegetables such as potatoes or carrots. You may also want to try sprinkling it on your favorite greens, including kale and collards.

This yummy recipe for roasted vegetables with turmeric gives you the anti-inflammatory and other health benefits of curcumin, and makes a healthy and flavorful addition to any meal.

Turmeric Roasted Vegetables

Ingredients

2 c. potatoes of choice, peeled and cubed
1 c. broccoli florets
1 c. cauliflower florets
1 c. carrots, peeled and chopped
1/2 c. radishes, cut in half
1/2 c. turnips, cut in half
3 tbsp. olive oil
1-2 tsp. turmeric powder
1/2 tsp. cumin
1/4 tsp. black pepper
Salt to taste

Directions

Preheat oven to 425 degrees.
In a large bowl, combine all vegetables with olive oil. Toss until completely coated. Add salt to taste.
Spray a large baking sheet with cooking spray. Place vegetables in a single layer, arranging them evenly across the sheet.
Roast vegetables for 30 – 35 minutes, or until vegetables reach desired tenderness, stirring halfway through.

Take a Supplement

Because curcumin is not easily absorbed into the bloodstream, you will see the greatest benefits by taking it in supplement form. It is easy to find curcumin in supplement form online or at nearly any health food store. The product Oncochron also provides cucumin, in addition to a variety of other natural substances that support healthy cell growth and help maintain healthy cellular inflammatory processes.

When the genetic material of the body’s cells becomes irreparably damaged, they are programmed to destroy themselves via a natural mechanism called apoptosis. When this process is not working properly, unhealthy cell growth can result. Curcumin works specifically to support the healthy functioning of apoptosis within the body’s cells.

Once you realize how easy it is to incorporate curcumin into your diet, you will wonder what took you so long to do so. Because there are no serious side effects to being purposeful about increasing your intake of moderate amounts of curcumin, you have nothing to lose by giving it a shot.