Heilpflanze des Jahres 2015 Gesundheit: Die Zwiebel ist nicht nur zum Heulen

Angelika Hillmer

Foto: Getty Images / Getty

Je schärfer das messer beim Schneiden der Zwiebel, desto weniger Tränen fliessen.

Die Zwiebel hilft bei Erkältungen und Insektenstichen. Nach der Tomate ist sie das weltweit zweitwichtigste Gemüse, wohl auch wegen ihrer Vielseitigkeit.

<p><b>Tränende Augen bei der Zubereitung, rumorender Darm nach dem Genuss: Die bekanntesten Wirkungen von Küchenzwiebeln auf den menschlichen Körper deuten nicht gerade auf heilende, die Gesundheit fördernde Eigenschaften des Nahrungsmittels hin. Doch schon die alten Ägypter, Griechen und Römer wussten vor rund 3000 Jahren von der Heilkraft der Zwiebel. Im kommenden Jahr trägt das vielschichtige Gemüse den Titel "Heilpflanze des Jahres".</b></p>

"Die Zwiebel beziehungsweise ihre verschiedenen Extrakte wirken beispielsweise verdauungs- und auswurffördernd, entzündungshemmend und blutdrucksenkend", schreibt der Münchner Verein zur Förderung der naturgemäßen Heilweise nach Paracelsus. Er verleiht alljährlich den Titel Heilpflanze des Jahres und will mit seiner Wahl für 2015 darauf hinweisen, dass die Zwiebel mehr ist als bloßes Lebensmittel oder würzende Zutat.

Das Lauchgewächs ist eine uralte Kulturpflanze, die schon vor 5000 Jahren angebaut wurde. Ihre Wurzeln hat sie wohl in Mittelasien und machte von dort aus Karriere um die ganze Welt. Die Römer brachten sie nach Mitteleuropa. Nach historischen Schriften gab es im Römischen Reich schon vor Christi Geburt Zwiebel- und Knoblauchgärten. Ihr botanischer Name Allium cepa leitet sich vom lateinischen Cepula (Zwiebelchen, auch Köpfchen) ab und spielt auf ihre runde Form an.

Heute gibt es die Esszwiebel als weiße, gelbe und mildere rote Varianten. Schalotten und Lauchzwiebeln sind eigene Arten, gemeinsam gehören sie zur Gattung Lauch (Allium). "Die Zwiebel ist weltweit das zweitwichtigste Gemüse. Nur Tomaten werden noch mehr verzehrt", sagt Dr. Petra Schwarz, Leiterin des Loki-Schmidt-Hauses, des Nutzpflanzen-Museums in Klein Flottbek. In Deutschland werden Zwiebeln auf etwa 9000 Hektar angebaut. Jeder Bundesbürger verspeist durchschnittlich sieben Kilogramm im Jahr. Hierzulande ist das Gemüse im frühen Mittelalter historisch belegt: In der Landgüter-Verordnung Karls des Großen ("Capitulare") aus dem neunten Jahrhundert sind Zwiebeln erwähnt.

"Wie andere Pflanzen nutzt die Zwiebel Zucker als Speicherstoff für überschüssige Energie. Sie hat deshalb einen süßlichen Geschmack. Doch dieser wird überdeckt von dem scharf-würzig schmeckenden Alliin", erläutert Schwarz. "Wenn Sie beim Zwiebelschneiden das Gewebe verletzen, entstehen verschiedene Schwefelverbindungen, die den typischen, tränenreizenden Geruch verursachen." Dabei gilt die Regel: je schärfer das Messer, desto weniger treibt die Arbeit Tränen in die Augen. Es bleiben dann mehr Zellen unversehrt, denn die Zwiebel wird beim Schnitt weniger stark gedrückt.

Zwiebeln sind aus der Küche kaum wegzudenken, sei es als Beiwerk zu Bratkartoffeln und Fleischgerichten, als Hauptdarsteller in der Suppe oder im Zwiebelkuchen, zu Käse oder karamellisiert als Beilage, in Quark und Brot oder eingelegt als Silberzwiebeln. Die Webseite Chefkoch.de enthält mehr als 72.000 Zwiebelrezepte. Darunter findet sich Zwiebelsirup gegen Husten und Bronchitis: Eine in Würfel geschnittene Zwiebel mit Honig (und eventuell, je nach Zähigkeit, etwas warmem Wasser) vermischen und ein paar Stunden oder über Nacht in einem geschlossenen Glas stehen lassen.

"Meine Mutter hat immer geschnittene Zwiebelstückchen eingezuckert und in ein Fach im Kachelofen gestellt, wenn wir Kinder krank waren", erinnert sich Petra Schwarz. "Nach ein paar Stunden konnte man die weich gewordenen Zwiebeln mit einem Esslöffel herunterdrücken und den in den Löffel gelaufenen Sirup einnehmen. Das taten wir dreimal am Tag. Eine Tasse reichte für uns zwei Kinder drei Tage, dann wurde bei Bedarf die nächste Tasse angesetzt. Auch ich habe meinen beiden Kindern bei Erkältungen Zwiebelsirup gegeben, bis sie aus dem Gröbsten heraus waren."

Der Inhaltsstoff Allicin, der aus Alliin in verletzten Zellen gebildet werde, sei ein natürliches Antibiotikum, so Schwarz. Die Kehrseite der Medaille: Die heilenden Kraft entfaltet sich besonders gut, wenn die Zwiebel roh gegessen wird. Wer Probleme mit dem durchdringenden Geschmack hat und dennoch ein Hausmittel gegen Erkältung sucht, kann sich vielleicht einen Apfel-Zwiebel-Tee aufbrühen.

Die Zwiebel wirke auch gegen Appetitlosigkeit und beuge altersbedingten Gefäßveränderungen vor, betonen die Münchner Paracelsus-Anhänger. Andere Heilpflanzenexperten setzen Zwiebelprodukte gegen hohen Blutdruck oder geschwollene Füße, bei Fieber oder Halsentzündungen ein. Sehr bekannt ist die äußerliche Anwendung von aufgeschnittenen Zwiebeln, um Insektenstiche zu lindern. "Die in der Zwiebel enthaltenen Enzyme verhindern das Jucken und wirken entzündungshemmend. Dazu sollte die Zwiebelhälfte sofort auf die Einstichstelle aufgelegt werden", sagt Dr. Sibylle Adam, Ernährungswissenschaftlerin an der Hochschule für Angewandte Wissenschaften Hamburg (HAW).

Zum Wickel verarbeitet, lindern Zwiebeldünste Schmerzen einer Mittelohrentzündung. Zwiebel-Wasser soll sogar gegen Haarausfall helfen. Mit dem Kochwasser von Zwiebelschalen lassen sich Haare zumindest braun färben, ebenso Ostereier. Sibylle Adam sieht die heilenden Wirkungen auf diese traditionellen Anwendungen begrenzt: "Das, was aus der großmütterlichen Medizin bekannt ist, hat sich bewehrt. Aber Aussagen, dass Zwiebeln Krankheiten, womöglich sogar Krebs heilen, lehne ich ab. Da fehlen die wissenschaftlichen Studien."

<p><b<Und als Prävention? Allgemein senke eine Ernährung mit viel Obst und Gemüse – Zwiebeln inklusive – das Risiko, an Krebs zu erkranken, so Adam. Zudem enthalten Zwiebeln viel Vitamin C. Manche Kapitäne ließen im 15., 16. und 17. Jahrhundert ihre Besatzungen rohe Zwiebeln essen, da deren hoher Vitamingehalt Skorbut vorbeugte, an dem viele Seeleute starben. Verbreiteter (und vermutlich auch beliebter) waren jedoch Sauerkrautfässer oder Zitrusfrüchte als Vitaminlieferanten auf See. Die Mineralstoffe Kalium, Mangan, Kobalt, Fluor, Magnesium und Kieselsäure vervollständigen die Heil bringenden Inhaltsstoffe der Zwiebel. Dabei gilt (wie bei anderem Obst und Grünzeug) die Regel: Je frischer, desto gehaltvoller. Zwiebeln sollten deshalb kühl und trocken gelagert werden, rät Adam.</b></p>

<p><b>Am zweiten Oktober-Wochenende laden rund 600 Marktstände im thüringischen Weimar traditionell zum Zwiebelmarkt ein, dem nach Aussagen der Stadt größten Volksfest des Bundeslandes – mit Zwiebelmarktkönigin, die eine Krone aus einer geflochtenen Zwiebelrispe trägt. Die Kulturstadt führt ihren berühmtesten Sohn Johann Wolfgang von Goethe ins Feld, um die Bedeutung der Zwiebel hervorzuheben: "Für Goethes Verbundenheit mit dem Markt gibt es viele Beispiele. So ließ er die gekauften Zwiebelrispen an seinem Schreibtisch befestigen, schmückte sein Haus mit ihnen und lobte die gesundheitsfördernde Wirkung der Zwiebel."</b></p>

Spitzwegerichkraut– Plantaginis lanceolatae herba

                        

Der Spitzwegerich: Lindert Reizzustände bei Entzündungen

Der medizinische Wirkstoff des Spitzwegerichs (Plantago lanceolata) ist das Kraut der Pflanze. Es wirkt vor allem reizlindernd und entzündungswidrig. Es enthält eine Vielzahl verschiedener Inhaltsstoffe, die teilweise sehr unterschiedliche medizinische Wirkungen besitzen. Seine Anwendungsgebiete sind innerer wie äußerer Natur. Bei innerlicher Anwendung ist Spitzwegerichkraut gut bei entzündlichen Erkrankungen der Atemwege geeignet, außerdem entfaltet es seine Heilwirkung bei Entzündungen im Mund und im Rachen.
Äußerlich eingesetzt hilft der Wirkstoff nachweislich bei entzündeter Haut.

Auf einen Blick:

Spitzwegerichkraut

• Wirkt: entzündungshemmend, wundheilungsfördernd, reizlindernd, zusammenziehend, gegen Bakterien, antioxidativ
• Kann innerlich eingesetzt werden: bei Atemwegserkrankungen, entzündeter Mund- und Rachenschleimhaut
• Kann äußerlich eingesetzt werden: bei entzündeter Haut

Inhaltsstoffe des Spitzwegerichkrauts

Der Spitzwegerich – reich an inneren Werten

Die Pflanze ist reich an Schleimstoffen, die vor allem reizmildernd bei Hustenreiz wirken können. Darüber hinaus können sie das Immunsystem stimulieren, in dem sie die Immunabwehr (Granolozytenbildung) fördern.
Die zweite Gruppe der wirksamkeitsbestimmenden Inhaltsstoffe betrifft die sogenannten Iridoidglykoside mit ihren Hauptvertretern Aucubin und Catalpol. Sie verfügen nachweislich über Wirkungen gegen Bakterien und können gegen Entzündungen wirken.
Als nächstes sind die Phenylethanoide zu nennen. Sie können in die Regulation der Zellfunktionen eingreifen und verfügen darüber hinaus über Radikalfängereigenschaften. Daher können sie aktiv vor Zellschädigungen schützen.
Weiterhin sind Flavonoide enthalten, die entzündungswidrig wirken können.
Zu guter Letzt enthält Spitzwegerichkraut bis zu 6% Gerbstoffe, die zusammenziehende Eigenschaften besitzen und die Wundheilung beschleunigen können. An der wundheilenden Eigenschaft ist zusätzlich die enthaltende Kieselsäure enthalten.

Anwendung bei Reizhusten und Bronchitis

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Antientzündlich bei Atemwegserkrankungen und wunder Rachenschleimhaut

Bei Atemwegserkrankungen wie Husten und Bronchitis, aber auch bei Entzündungen der Mund- und Rachenschleimhaut (z.B. Halsschmerzen), glänzt der Spitzwegerich dank seiner Schleimstoffe mit reizmildernden (Hustenreiz) und entzündungshemmenden Eigenschaften. Es wirkt zudem wundheilungsfördernd.
Die Pflanzenschleime können stark aufquellen und eine Schutzschicht bilden, die den gereizten Rachen vor äußeren Einflüssen schützt und den Hustenreiz lindert. Die gleiche Funktion übernehmen die Gerbstoffe. Auf diese Weise werden Bakterien im Rachenraum abgewehrt und abgetötet.
Außerdem fördert die Kieselsäure die Wundheilung. Sie kann das Bindegewebe in den Atemwegen festigen und dadurch die Aktivität der anderen Inhaltsstoffe aktiv unterstützen.

Anwendung bei Hautverletzungen und Hautentzündungen

Heilungsfördernd bei wunder Haut

Spitzwegerichkraut ist reich an Gerbstoffen, die auf Oberflächen eine zusammenziehende Wirkung besitzen. Setzt man den Wirkstoff bei entzündeten oder gar blutenden Wunden ein, bildet er nicht nur eine Schutzschicht, sondern kann zudem blutungsstillend wirken.
Vor allem aber nützt es bei entzündeter Haut – auch bei Insektenstichen. Für den Schutz der Haut tragen die Gerbstoffe und Schleimstoffe bei. Kieselsäure kann zusätzlich das Bindegewebe festigen und wundheilungsfördernd wirken.
Auf inhaltsstofflicher Ebene arbeiten mehrere Komponenten zusammen: Die Phenylethanoide wirken antioxidativ. Sie können gegen Zellschädigungen agieren. Weiterhin wirken vor allem die Iridoidglykoside aber auch die Flavonoide entzündungshemmend. Sie entziehen Krankheitserregern mit Hilfe der anderen Inhaltsstoffe nicht nur den Nährboden, sondern sind zudem in der Lage, vor allem Bakterien gezielt abzutöten – für eine gesunde Haut.

Spitzwegerich

Hausmittel und Fertigpräparate

Spitzwegerichtee Sowohl bei Reizhusten, Bronchitis als auch bei Mund- und Rachenschleimhautentzündungen ist ein Teeaufguss aus Spitzwegerichkraut ein hervorragendes Mittel. Übergießen Sie 1 bis 2 Teelöffel (1,5 g) des Krauts mit 1 Tasse (150 ml) kalten Wassers. Lassen Sie die Mischung 30 Minuten kalt ziehen bevor Sie das Kraut absieben. Bei Reizhusten eignet sich der kalte Auszug gut zur Anwendung. Bei den übrigen Anwendungsbereichen kann der Tee erwärmt werden.
Dosierung Trinken Sie bis zu 3 Tassen Spitzwegerichtee täglich.

Spitzwegerichsirup Bei Atemwegserkrankungen wie Husten oder einer Bronchitis kann Spitzwegerichsirup ein wirksames Hausmittel sein, der sich als schützender Film auf die gereizte Rachenpartie legt. Geben sie etwa 2 Handvoll kleingeschnittenes Spitzwegerichkraut in ein Glas und bedecken es mit der gleichen Menge Rohrzucker. Wiederholen Sie diese Prozedur jeden Tag. Solange bis das Glas gefüllt ist. Lagern Sie es 2 Monate an einem Warmen Ort, erhitzen den Sirup kurz und füllen ihn in kleine Flaschen ab. Spitzwegerichsirup erhalten Sie natürlich auch in der Apotheke.
Dosierung Nehmen Sie den Spitzwegerichsirup mehrmals täglich teelöffelweise ein.

Spitzwegerichsaft/Presssaft Auch der Saft des Spitzwegerichs kann bei Halsschmerzen und entzündeten Bronchien helfen. Geben Sie frische Spitzwegerichblätter in einen Mörser und pressen sie den Pflanzensaft anschließend durch ein Leinentuch.
Dosierung Verdünnen 1 bis 2 TL Spitzwegerichsaft im Verhältnis 1:5 mit Wasser, Apfelsaft oder Buttermilch.

Umschlag Bei entzündeter Haut kann ein Umschlag mit Spitzwegerichkraut kleine Wunder vollbringen. Übergießen Sie für die Herstellung etwa 6 bis 7 Teelöffel (5 g) des Spitzwegerichkrauts mit 1 Tasse (150 ml) heißen Wassers. Lassen Sie die Mischung etwa 10 Minuten ziehen und sieben Sie das Kraut anschließend durch ein Teesieb ab.
Anwendung Durchfeuchten Sie einen Baumwollstoff oder eine Mullbinde mit dem Auszug, und legen Sie es auf die wunde Hautstelle. Lassen Sie den Auszug mehrere Minuten einwirken und wiederholen Sie die Anwendung mehrmals täglich.

Spitzwegerichkraut

Risiken und Nebenwirkungen

Bitte beachten Sie: Risiken und Nebenwirkungen sind bei der Anwendung von bestimmungsgemäßen Dosen (3 bis 6 g) des Spitzwegerichkrauts nicht bekannt.
Bitte dosieren Sie die Präparate wie in der Packungsbeilage angegeben, bzw. wenden Sie die Dosierung an, die Ihr behandelnder Arzt verordnet hat.

Fertigarzneimittel Extrakte aus Spitzwegerichkraut sind als Fertigarzneimittel in Form von Sirup erhältlich (Mittel gegen Atemwegsbeschwerden). Außerdem erhalten Sie die getrockneten Blätter in Ihrer Apotheke (z.B. für Teezubereitungen).
Die Präparate besitzen ausgeprägte entzündungshemmende, reizlindernde und wundheilungsfördernde Eigenschaften. Innerlich eingesetzt eignet es sich sehr gut zur Behandlung von Entzündungen der Atemwege (Reizhusten und Bronchitis) sowie bei entzündeter Mund- und Rachenschleimhaut. Äußerlich angewandt nützt es nachweislich bei entzündeter Haut.

In der Volksmedizin zur ersten Wundversorgung und bei Insektenstichen eingesetzt.

Quellen:

• Fintelmann V, Weiss RF: Lehrbuch der Phytotherapie. 12. Auflage, Stuttgart 2009

Geschrieben von Redaktion 18.11.2012

Geschrieben von Dr. rer. medic. Nadine Berling-Aumann , Ökotrophologin

Zuletzt aktualisiert am 18.11.2012

What are the healthiest nuts?

<p><b>Raw Macadamia Nuts contains high amounts of Vitamin B1, Magnesium, Manganese and healthy monosaturated fat. This is particularly helpful if you are seeking to implement intermittent fasting and treating Insulin resistance.</b></p>


<p><b>Pecans contain more than 19 Vitamins and Minerals they may help lower LDL Cholestrol and promote healthy arteries.</b></p>


<p><b>Walnuts are good sources of plant-based Omega-3-fats, natural phytosterols and antioxidants. Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. They´ve also been shown to reverse brain aging in rats and boost heart health in People with Diabetes.</b></p>


<p><b>Almonds - One of the healthiest aspects of almonds appears to be their Skins, as they are rich in antioxidants including phenols, flavonoids, and phenolic acids, which are typically associated with vegetables and fruits.</b></p>


<p><b>Brazilnuts are excellent source of organic Selenium a powerful antioxidant boosting Mineral that may be beneficial for the prevention of cancer. </b></p>

7 Super Healthy Food Staples, and 7 Superfoods You May Not Know

March 23, 2015 | 24,159 views

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By Dr. Mercola

Pre-packaged processed foods may be convenient, but if you seek to improve your health, cooking from scratch using fresh unprocessed ingredients is more or less non-negotiable.
Once you're eating non-adulterated foods—foods that are as close to their natural state as possible—then basically everything you eat is a "superfood." You need nutrients—all of them—and nutrients are found in abundance in fresh, raw foods.
Still, suggestions of specific items can be helpful to steer you in the right direction, so to help you get started, I've compiled two lists: one consisting of seven every-day nutritional powerhouses, plus another one with seven superfoods you may never have heard of—because eating healthy doesn't have to be monotonously boring!
1. Homemade Bone Broth

Homemade bone broth is as "staple" as it gets if you want to eat healthier. It's also a really cost effective way to improve your diet, as you can make use of leftover carcass bones that would otherwise be thrown away.
Bone broth helps "heal and seal" your gut, which is so important for optimal health and disease prevention, and it's also excellent for speeding up your recovery time when you're feeling under the weather. 
It contains plenty of healthy fat, along with important nutrients like calcium, magnesium, phosphorus, silicon, sulfur, and trace minerals, as well as the broken down material from cartilage and tendons, including chondroitin sulphates and glucosamine.
One important caveat when making broth, whether you're using chicken or beef, is to make sure they're from organically-raised, pastured or grass-fed animals. For detailed instructions on how to make your own broth, please refer to my previous article: "Bone Broth—One of Your Most Healing Diet Staples."

2. Sprouted Seeds

Another easy and inexpensive way to optimize your nutrition is to add sprouted seeds to your vegetable juice and/or salad. They can easily be grown in your own kitchen, year-round, and are a great way to dip your toes in the water if you're considering growing your own food.
Sunflower seeds are one of my personal favorites, both in terms of flavor and nutritional punch. Once sunflower seeds are sprouted, their protein, vitamin, and mineral content will typically provide you with 30 times the nutrient content of organic vegetables!
Sprouts in general also contain valuable enzymes—up to 100 times more enzymes than raw fruits and vegetables—that allow your body to absorb and use the nutrients of other foods you eat.
For directions on growing seeds into sprouts, please see my previous article, "How to Grow Your Own Food in Small Spaces."  
We have kits to grow spouts in our store. Sprouts-as-medicine.com¹ is another good source for things relating to sprouts: their health benefits, recipes, and how to grow your own.

3. Fermented Vegetables

Cultured or fermented foods have a very long history in virtually all native diets, and have always been highly prized for their health benefits. The culturing process produces beneficial microbes that are extremely important for your health as they help balance your intestinal flora, thereby boosting overall immune function.
Fermented foods are also excellent chelators and detox agents that can help rid your body of a wide variety of toxins, including heavy metals. Just one quarter to one half cup of fermented food, eaten with one to three meals per day, can have a dramatically beneficial impact on your health.
Fermenting your own vegetables is a lot simpler than you might think, and is the most inexpensive route. Wild fermentation is when you allow whatever is on the vegetable to naturally take hold and culture the food. Inoculating the food using a starter culture speeds up the fermentation process, however.
If you use a starter culture formulated to produce higher levels of vitamin K2 (which many are deficient in), you will also save money on supplements. (Vitamin K2 is particularly important if you're taking a vitamin D supplement.)
For instructions, and a more in-depth discussion of the health benefits of fermented veggies, please see my previous interview with Caroline Barringer.

4. Avocados

Avocados are an excellent source of healthy raw fat, which most Americans are seriously deficient in. They also provide close to 20 essential health-boosting nutrients, including: fiber, potassium, vitamin E, B-vitamins, and folic acid.
In addition, avocados enable your body to more efficiently absorb fat-soluble nutrients, such as alpha- and beta-carotene and lutein, in other foods eaten in conjunction with it.
Besides eating them raw, you can use avocado as fat substitute in recipes calling for butter or other oils. Another boon of avocados—they're one of the safest fruits you can buy conventionally-grown, so you don't need to spend more for organic ones. Their thick skin protects the inner fruit from pesticides.

5. Kale

Kale contains fiber and antioxidants, and is one of the best sources of vitamin A, which promotes eye and skin health and may help strengthen your immune system. A one-cup serving has almost as much vitamin C as an orange and as much calcium as a cup of milk. It's simply an excellent source of multiple vitamins and other nutrients, including:

Vitamin A	Vitamin B	Vitamin C
Calcium	Lutein (helps protect against macular degeneration)	Zeaxanthin (helps protect against macular degeneration)
Indole-3-carbinol (may protect against colon cancer)	Iron	Chlorophyll

6. Organic Coconut Oil

Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which is capable of destroying a number of different viruses, including influenza and measles. Its medium chain fatty acids (MCTs) also impart a number of health benefits, including raising your body's metabolism.

Coconut oil is easy on your digestive system and does not produce an insulin spike in your bloodstream, so for a quick energy boost, you could simply eat a spoonful of coconut oil, or add it to your food.
It's also the ideal choice for all types of cooking—in fact, it's the only oil stable enough to resist mild heat-induced damage. So, whenever you need an oil to cook or bake with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes.

Just make sure you choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals, and does not contain genetically engineered ingredients.  As an added boon, coconut oil has countless other uses besides cooking and eating; from topical beauty applications to first aid treatments, to general household cleaning.

7. Fresh Herbs

Herbs do more than add flavor; they're also densely packed with valuable nutrients, and many are well-known for having medicinal qualities as well. Turmeric is one example of a spice with potent and scientifically proven medicinal benefits—against cancer no less. Another less dramatic example is plain black pepper, which has been shown to increase the bioavailability of just about all other foods. As a general rule, you really can't go wrong when using herbs and spices and I recommend allowing your taste buds to dictate your choices when cooking.

Seven Superfoods You May Never Have Heard of

If your pantry is already stocked with these basics and/or you're looking to expand your culinary repertoire with some more adventurous fare, the following seven superfoods are ones you may never have heard of before. For a few more, see the featured article in Time magazine.²

Limequat	Limequats are a hybrid cross between lime and kumquat, the latter of which is a sweet but tangy citrus with an edible peel. Limequats are in season between July and November, and contain plenty of fiber and vitamin C. Like the kumquat, they have an edible rind, so it's a good choice for spicing up dishes with a citrusy flavor.
Pomelo	The pomelo is yet another member of the citrus family that is typically overlooked. They look a bit like over-sized grapefruits, and the taste is similar too, although pomelos tend to be sweeter. To eat, remove the thick rind and membrane from each "slice." Just like other citrus fruits, you can eat it as is, or add to salad, salsa, marinades, or fresh juice, just to give you a few ideas.
Hubbard squash	Hubbard squash3 is in season during the winter, when it can be a welcome source of densely packed nutrients, including vitamins A, C, E and K, potassium, folic acid, iron, lutein, manganese, magnesium, phosphorus,  zeaxanthin, and plant-based omega-3. The featured article suggests pairing roasted Hubbard squash with kale, or adding it to stew.
Celeriac	Celeriac, aka turnip-rooted celery or celery root, is a root vegetable with a taste that resembles conventional celery. You can eat it either raw or cooked, and it's high in vitamins B6, C, and K, along with potassium and magnesium. Time magazine suggests grating some onto salad, along with beets, apples, and walnuts for a flavorful kick.
Teff	Teff, a tiny North African cereal grass grain, has been a staple of traditional Ethiopian cooking for thousands of years. Naturally gluten-free, teff is rich in calcium, manganese, iron, fiber, protein, B vitamins, zinc, and all eight essential amino acids. It has a mild, nutty flavor that lends itself well to a variety of dishes, including stews, pilaf, and baked goods. You could also add it on top of your salad.
Fenugreek	Fenugreek is a curry-scented plant, the seeds of which have traditionally been valued for their medicinal uses,4 which include the treatment of digestive problems, upset stomach, constipation, and gastritis, and much more. Fresh fenugreek leaves can be eaten raw like a vegetable. You can also use them—either fresh or dried—to spice up various dishes. Fresh fenugreek leaves are often used in Indian curries. Fenugreek seeds are rich in minerals like iron, potassium, calcium, fiber, and choline, and can be sprouted for an added health kick.
Purslane	Purslane is a lemon-flavored edible weed that is popular in both Greek and Mexican cooking. Some compare the taste to watercress or spinach. It's rich in plant-based omega-3 fats, vitamins C and E, and pectin.  Young leaves and tender stem tips are generally preferred in terms of flavor and crunch, and make a tasty addition to salads and sandwiches.

Take Control of Your Health with Real Food

The need for speed and convenience has resulted in a plethora of processed pre-packaged foods, but while generally less expensive, a processed food diet will typically lead to a downturn in health. Then when years of bad food choices take their toll on health, people want to feel better by tomorrow. They want to be at their ideal weight by next week. And as luck would have it, there is an endless supply of drugs and fake foods available promising to do just that.
Unfortunately, nearly all of these "magic pills" and diets can worsen your health even more in the long run. Ultimately, the simplest and most effective way to achieve good health and a long life is to focus on the nutrition you are putting in your body on a daily basis. Healthy foods not only provide you with life-giving nutrients and fuel for all your organs, they also help you keep an ideal weight.
If you're new to the idea of eating a diet based on whole foods, incorporating as many of the staples listed above as you can will get you off to a great start. For even more advice on how to eat right by focusing your diet on whole, unprocessed superfoods, see my nutrition plan. Once you've got the basics covered, start exploring and expanding your repertoire. There are so many flavors and textures out there—the likes of which you'll never come across in a microwave dinner!
Ideally, opt for organic and/or locally grown foods whenever possible. The following organizations can help you locate organic and locally produced foods, including many of those discussed above.

• Local Harvest -- This Website will help you find farmers' markets, family farms, and other sources of sustainably grown food in your area where you can buy produce and grass-fed meats.
• Eat Wild: With more than 1,400 pasture-based farms, Eatwild's Directory of Farms is one of the most comprehensive sources for pastured foods in the United States and Canada.
• Farmers' Markets -- A national listing of farmers' markets.
• Eat Well Guide: Wholesome Food from Healthy Animals -- The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
• FoodRoutes -- The FoodRoutes "Find Good Food" map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.

The 5 best antioxidant-rich foods

Which foods have the most antioxidants? Find out with this guide to the 5 best antioxidant-rich foods.

By Dr. Joey Shulman

We've all been told to eat foods that are rich in antioxidants for optimal health and wellness. But what are antioxidants? By definition, antioxidants such as vitamins A and C are substances that can help prevent the effects of free radical damage in the body. In other words, antioxidants can neutralize the process of oxidation and cellular damage which contributes to aging and disease.

Some foods are extremely high in antioxidant content. I recommend consuming these foods on a regular basis to reverse the signs of aging and to help prevent – and even reverse – various disease processes such as cancer and heart disease, plus reduce blood pressure.

The 5 best antioxidant-rich Foods

1. Berries

In addition to being deliciously sweet, berries such as raspberries, blueberries and strawberries offer an abundance of antioxidant capacity. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Eat them frozen in a morning smoothie, toss a handful over your morning yogurt or cereal or enjoy them as an afternoon snack.

2. Broccoli

Broccoli definitely takes the gold medal for most nutritious vegetable. This cruciferous vegetable contains more vitamin C than an orange and has more calcium than a glass of milk. In addition to minerals and vitamins, broccoli is filled with disease-fighting chemicals called phytonutrients. Sulforaphane, a phytonutrient found in broccoli, has been shown to lower the risk of many types of cancers. Try steaming or boiling broccoli and seasoning with basil, lemon or salsa for a delicious side dish. This powerhouse vegetable is a perfect addition to omelettes, salads or stir-frys.

3. Garlic

Garlic is used around the world as a delicious flavouring agent for any dish. The health benefits of garlic have been well touted for centuries, and raw garlic has been used as a natural antibiotic to kill off some strains of harmful bacteria. Garlic is also useful for decreasing blood pressure and cholesterol, removing heavy metals from the body, preventing cancer and acting as an antifungal and antiviral agent. One clove of garlic contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium.

4. Green tea

Green tea contains high concentrations of catechin polyphenols. These compounds work in the body with other chemicals to heighten levels of fat oxidation and thermogenesis (a state created in the body by burning fat as fuel). On average, you should try to consume a minimum of three cups of green tea per day for weight loss effects. Green tea has also been shown to be preventative against cancer, heart disease and high cholesterol.

5. Tomatoes

Tomatoes are by far the richest source of a powerful anticancer agent called lycopene. In fact, research has shown lycopene to be an even more powerful disease fighter than vitamin E and beta carotene. Lycopene needs fat for optimal absorption to occur. Therefore, putting the healthy fat olive oil in your spaghetti sauce is an excellent trick to increase your lycopene levels. Start including more tomatoes in your diet in the form of sliced, whole, canned, stewed or sauced tomatoes or tomato paste.

In addition to the list above, red grapes, spinach, carrots and whole grains also offer plentiful antioxidant content. Remember – eat live to feel live and you will be on your way to a future of health, energy and wellness!

6 Foods to Help Prevent Alzheimer's

Alzheimer's disease often begins with what appears to be simple forgetfulness, but it wreaks much more havoc over time, destroying speech, comprehension, and coordination and causing restlessness and dramatic mood swings. One in three people over the age of 80 will be its victim, and most of us sit back and hope we won't be one of them. The right diet may delay the onset of the disease or lower your risk by as much as 40%. So, isn't a diet change worth it?
By Pamela Johnson - From Food Cures
Omega-3 Fatty Acids
You may know these as staples of the famously heart-healthy Mediterranean diet, but recent evidence suggests they can lower the risk of Alzheimer's, too. Eating fatty fish such as salmon, herring, or white tuna once a week may slow cognitive decline by 10%.
Omega-3 fatty acids, especially the type known as DHA found in fatty fish appear to be the key. Since high levels of DHA are needed for normal brain development, that makes sense. In addition, omega-3 fatty acids of all varieties — including those found in walnuts, flaxseed, and olive oil — counter inflammation, which may contribute to protein build-up in the brain.
Foods Rich in Vitamins C and E
The by-product of all of the chemical reactions in our busy brains are free radicals, unstable molecules that damage cells, possibly speeding up mental decline. Foods that contain antioxidants neutralize those free radicals, "mopping up" the "pollution" in your brain.
Research on the dietary habits of large groups of people has found that eating plenty of foods rich in vitamin C (like red peppers, currants, broccoli, and strawberries) and vitamin E (like olive oil and almonds) may reduce the risk of developing Alzheimer's.
In a study conducted by researchers at the Rush Institute for Healthy Aging at Rush-Presbyterian-St. Luke's Medical Center in Chicago, people who consumed the most vitamin E from foods (averaging 11.4 IU) had a risk of Alzheimer's that was a whopping 67 percent lower than that of people who got the least (averaging 6.2 IU).
The effect of supplements is less clear, possibly because they tend to be taken in high-dose increments, unlike food that's eaten over a lifetime. Foods also contain all forms of vitamin E, whereas supplements typically contain only one type, alpha-tocopherol. The different forms of vitamin E neutralize different forms of free radicals.
Foods and Beverages High in Flavonoids
To defend themselves from solar radiation and hungry herbivores, plants have created an arsenal of protective chemicals called polyphenols. Flavonoids are among the toughest of these, and they also fall into the antioxidant category.
Flavonoid-rich fruits include apples, blueberries, cranberries, and grapefruit. Vegetables that boast flavonoids include asparagus, Brussels sprouts, cabbage, garlic, kale, kohlrabi, kidney and lima beans, onions, peas, and spinach. One study found that people who drank fruit and vegetable juices such as orange, apple, or tomato three times a week were less likely to develop Alzheimer's disease. An animal study showed that pomegranate juice halved the risk of Alzheimer's disease in rats. Other studies show that the more flavonoids a person eats, the lower the likelihood of developing dementia.
Curry Powder
Cooks in India and other countries use curry abundantly, and the incidence of Alzheimer's is lower in these places than in many Western nations. Curry could be one of the reasons. A prime ingredient in curry powder is turmeric, which contains curcumin (which gives curry its yellow color).
Studies have shown that people who consumed the highest amounts of curried foods actually have better brain performance. Autopsies on the brains of Alzheimer's patients have revealed thick clumps of a protein called amyloid. In lab and animal studies, researchers have found that curcumin is a potent antioxidant, anti-inflammatory, and anti-amyloid compound. It binds to amyloid proteins and prevents them from grouping together to form plaque, so it may be that curcumin offers a triple blow to Alzheimer's disease.
Foods High in Folate
Doctors have known for years that deficiency of certain B vitamins, particularly folate, can make it difficult to perform some cognitive tasks. New evidence shows that even slightly low levels can have a similar effect because folate, along with vitamins B6 and B12, helps to keep homocysteine levels in check. This amino acid impairs brain function and can dramatically increase a person's risk of Alzheimer's disease (as well as heart disease). The good news is that folate from foods like dark leafy greens and dried beans may slow cognitive decline.
Wine
One French study showed that drinking three 125-millilitre (4-ounce) glasses of wine per day reduced the risk of Alzheimer's disease by a whopping 75 percent. Cheers to that!

Are You Getting Enough High-Quality Fiber?

Dietary guidelines call for 20-30 grams of fiber per day. I believe an ideal amount for most adults is around 32 grams daily. Most people, however, get only half that, or less—despite the fact that most eat a diet high in grains.

What many fail to realize is that grain-based fiber is far from ideal as the grains that accompany it can actually promote insulin and leptin resistance. Processed foods are also a poor source of beneficial fiber. So what is fiber and where do you find the good stuff? There are basically two types:

•Soluble fiber, found in cucumbers, blueberries, beans, and nuts. Soluble fiber dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer, which can help with weight control

•Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy Elimination

Many whole foods, especially fruits and vegetables, naturally contain bothsoluble and insoluble fiber. This is ideal, as both help feed the microorganisms living in your gut. These beneficial bacteria in turn assist with digestion and absorption of your food, and play a significant role in your immune function. The same cannot be said for grains (including whole grains) and processed foods, as the carbohydrates found in both can serve as fodder for microorganisms that tend to be detrimental to health. Gliadin and lectins in grains may also increase intestinal permeability or leaky gut syndrome. Leaky gut can cause digestive symptoms such as bloating, gas, and abdominal cramps, as well as cause or contribute to many others symptoms such as fatigue, skin rashes, joint pain, allergies, psychological symptoms, and more. So, to maximize your health benefits, focus on eating more vegetables, nuts, and seeds. Following is a small sampling of foods that contain high levels of soluble and insoluble fiber. Psyllium seed husk, flax, and chia seeds Berries Vegetables such as broccoli and Brussels sprouts Root vegetables and tubers, including onions, sweet potatoes, and jicama Almonds Peas Green beans Cauliflower Beans A simple tip to increase the amount of fiber and biodense nutrients in your diet would be to add sunflower sprouts to your meal. They work great in salads but can also be added to virtually any dish to radically improve its nutrition. Organic whole husk psyllium is another effective option. Taking it three times a day could add as much as 18 grams of dietary fiber (soluble and insoluble) to your diet. Opting for an organic version of psyllium will prevent exposure to pesticides, herbicides and chemical fertilizers, as conventional psyllium is a very heavily sprayed crop. I also recommend choosing one that does not contain additives or sweeteners, as these tend to have a detrimental effect on your microbiome. Boost Your Health and Weight Loss Efforts by Eating More Fiber

There's little doubt that fiber is an important part of a healthy diet. According to a report17 by the Council for Responsible Nutrition Foundation (CRNF), if American adults over the age of 55 with heart disease took psyllium dietary fiber daily, it could reduce health care costs by nearly $4.4 billion a year. These savings would primarily be related to reductions in heart disease-related medical events. The report estimated that it costs a mere 30 cents per day to take psyllium fiber at "preventive intake levels," noting that it also helps support healthy cholesterol levels by inhibiting its absorption in your intestine.

Just keep in mind that all sources of fiber are not created equal. Fresh whole vegetables are among the best. And while many recommend whole grains, I caution against whole grains if you're already struggling with insulin and leptin resistance—and half of all Americans are—as whole grains will raise your insulin and leptin levels, thereby exacerbating your condition.

Moreover, processed grains and processed foods boasting added fiber are more or less worthless, and will not provide you with the health benefits you're looking for. If you still fall short of the recommended 30-32 grams per day (20 grams being a bare minimum), consider adding organic psyllium husk and/or sprouted sunflower seeds to your diet, both of which can help bring you closer to this ideal amount, along with plenty of high-fiber vegetables such as broccoli, Brussels sprouts, and cauliflower. To learn even more about how you can optimize your health through diet, please refer to my free online nutrition plan.

Fitness fürs Gehirn

Wertvolle Kerne

Wer im Alltag oder im Job mit Stress zu kämpfen hat, der sollte sich in den kleinen Pausen zwischendurch ein paar Walnüsse gönnen. Das Schalenobst stärkt dank jeder Menge Vitamin B die Nerven und beugt so Nervosität und Konzentrationsschwäche vor. Doch die Nüsse dienen nicht nur als gesunder Snack, sondern lassen sich auch wunderbar in die tägliche Küche integrieren.

Unter der Schale

Doch das ist längst nicht alles: Die Nüsse liefern eine Vielzahl an weiteren gesunden Nährstoffen. So sind die hartschaligen Vertreter die Quelle wertvollen Eiweißes und gesunder Fette. Gerade bei Walnüssen ist der hohe Gehalt an mehrfach ungesättigten Fettsäuren hervorzuheben. Sie helfen, auf diese Weise Herz und Gefäße zu schützen. Aber auch Vitamin E ist reichlich enthalten -, ein Antioxidans, das die Zellen vor schädlichen Radikalen schützt. Ballaststoffe sorgen zudem für eine gesunde Verdauung.

Unser Ernährungstipp:

Der Verzehr von einer Portion Walnüsse - circa eine Handvoll - trägt dazu bei, den Cholesterinspiegel im Blut auf einem normalen Niveau zu halten.

7 Evidence-Based Health Reasons to Eat Meat

By Kris Gunnars

Teenage Girl Eating Meat From FridgeIn the past few decades, meat has been blamed for all sorts of Western diseases.

But we’ve been eating meat for a long time and blaming new health problems on old foods doesn’t make much sense.

The truth is… unprocessed, naturally fed meat is extremely healthy.

Here are 7 evidence-based health reasons to eat meat (and be proud of it).

1. We Have Been Designed by Evolution to Eat Meat and Other Animal Foods

Throughout evolution, humans and pre-humans have been eating meat (1, 2).

Our digestive systems are well equipped to make full use of the healthy fats, proteins and nutrients found in animal foods.

High Protein Foods

The truth is that humans are omnivores, despite what some vegan proponents would have you believe. We function best eating BOTH animals and plants (3). Humans have much shorter digestive systems than herbivores and don’t have the specialized organs to digest cellulose, the main fiber in plants. Humans also have canines, with big brains, opposing thumbs and the ability to make tools to hunt. Meat was one of the reasons humans were able to evolve such large, elaborate brains. Some of the earliest evidence shows that our pre-human ancestors were eating meat as early as 1.5 million years ago (4). Bottom Line: Humans and pre-humans have been designed by evolution to consume and make full use of the important nutrients found in animal foods.

2. Meat is Incredibly Nutritious

Meat

High quality, unprocessed meat is among the most nutritious foods in the world. A 100 gram portion (3.5 ounces) of raw ground beef contains large amounts of Vitamin B12, B3 (Niacin), B6, Iron, Zinc, Selenium and plenty of other vitamins and minerals (5). Vitamin B12 is particularly important because it can not be gotten in ANY amount from plants. Studies show that out of vegans who don’t supplement with B12, 92% are deficient in this critical nutrient (6). Unprocessed meat is also loaded with healthy fats, but meat from grass-fed animals contains up to 5 times as much Omega-3 as meat from grain-fed animals (7, 8, 9). But the nutrient composition of meat goes way beyond all the macro- and micronutrients that we are all familiar with. There is also a plethora of important lesser-known nutrients in meat, that can not be gotten from plants. These nutrients are crucial for optimal function of the body: Creatine forms an energy reserve in the muscles and brain and is found only in animal foods. Vegetarians are deficient in creatine, leading to reduced physical and mental performance (10, 11, 12, 13). Carnosine functions as a powerful anti-oxidant and provides protection against many degenerative processes. Carnosine is only found in animal foods (14, 15, 16, 17). DHA and EPA are the active forms of Omega-3 in the human body and found primarily in animal foods. The body is inefficient at converting ALA (the plant form of Omega-3) to the active forms (18, 19, 20). This is really just the tip of the iceberg. There is an immense amount of important trace nutrients in both plants and animals, some of which science has yet to uncover. Bottom Line: Meat is highly nutritious and there are many nutrients in there that can not be gotten in any amount from plants. 3. Meat Doesn’t Raise Your Risk of Cardiovascular Disease or Diabetes Doctor With Thumbs Up There are many claims about meat being able to contribute to serious diseases like cardiovascular disease and diabetes. The main reason for these claims is that meat is high in saturated fat. However, this myth has actually been debunked quite thoroughly in recent years. Studies now show that saturated fat in the diet doesn’t raise the “bad” cholesterol in the blood and is not in any way associated with heart disease (21, 22). In a massive study from Harvard that looked at data from 20 studies with a total of 1,218,380 individuals, they found no association between unprocessed red meat, cardiovascular disease and diabetes (23). The EPIC study from Europe didn’t find any association either and this study included almost 450 thousand people (24). However, both of these studies found a significantly increased risk for processed meat. If you want to avoid chronic disease, then it makes sense to avoid processed meat as much as possible. But unprocessed red meat is perfectly healthy. Bottom Line: There is no evidence that unprocessed meat contributes to cardiovascular disease or diabetes. 4. Meat Contains High Quality Protein, Which is Crucial For The Function of Muscles and Bones Raw Lamb Chops Proteins are like long strings of amino acids that are linked together and folded into complex shapes. There are about 9 amino acids that we can not produce and must get from the diet. In this regard, animal proteins are excellent… they contain all the amino acids that we need, while most plant proteins have a suboptimal amino acid profile (25). Not surprisingly, consumption of animal protein is associated with increased muscle mass and people who eat an omnivorous diet have more muscle than people eating a vegetarian diet (26, 27). Studies also show that vegetarians have much lower testosterone levels than their meat-eating counterparts. Low testosterone is associated with reduced strength, less muscle mass, more fat gain, depression and reduced self-esteem (28, 29). Another thing that protein is important for is bone health. The studies show that consumption of protein, especially animal protein, is associated with increased bone density in old age and a lower risk of fractures (30, 31, 32, 33). If you want to gain (or maintain) muscle, as well as prevent osteoporosis and fractures in old age, then animal protein should be a regular part of your diet. Bottom Line: Consumption of animal protein leads to increased muscle mass and bone density. Vegetarians have lower testosterone and less muscle mass than their meat-eating counterparts. 5. There is Only a Very Weak Correlation With Cancer, Which May be Due to Overcooking, NOT the Meat Itself Grilled Steak There are some studies showing a link between red meat consumption and cancer (34). However, all of these studies are so-called observational studies, which tend to be unreliable. These studies often make the mistake of pooling together processed and unprocessed meats, which is unacceptable because the two have vastly different effects. While it is true that processed meat strongly correlates with increased cancer risk, the same is NOT true for unprocessed red meat. In so-called meta-analyses, which are studies that analyze the data from many studies at the same time, the link between red meat and cancer is found to be very weak (35). These studies only find a very small increase in risk for men, and zero increase for women (36). That being said, it is possible that the way meat is cooked can have an effect, because carcinogens can form when meat is cooked excessively (37). For this reason, it is important to use gentler cooking methods and cut away all burnt or charred pieces. Bottom Line: The association between unprocessed red meat and cancer has been vastly exaggerated, but overcooking meat may have adverse effects. 6. There Are No Proven Health Benefits to Avoiding Meat Despite all the propaganda, there is no actual evidence that avoiding meat leads to health benefits. A Little Girl Eating Meat True… there are observational studies showing that vegetarians have a lower risk of several diseases (38). However, these results are fully explained by the fact that vegetarians are more health conscious overall and more likely to exercise, less likely to smoke, etc. When vegetarians are compared to meat eaters that are also health conscious, no difference is found (39). It is also important to note that most vegetarian and vegan diets DO recommend that people eat unprocessed, whole foods and avoid added sugars, refined grains and trans fats. If vegetarian diets really have health benefits, then this is the true reason, NOT the fact that they eliminate perfectly healthy animal foods.

Gluten Sensitivity—A Common But Hidden Cause of Depression

You may not have realized this, but the gluten level in our grains is much higher today than it ever was before, thanks to various breeding techniques, and gluten can produce depression if you're sensitive to it. In such a case, the key is to remove gluten from your diet entirely. You cannot simply cut down. It must be removed completely. In Dr. Cass' practice, she's seen many people recover from severe depression when going gluten-free. “They start to feel better, their mood improves. The depression, it turned out was really due to gluten sensitivity. And you may ask, “How can gluten affect your brain like that? What is going on?” It has to do with inflammation,” she explains. “When gluten is inflaming your gut, it’s also inflaming your brain. Whatever’s going on in your gut is also going on in your brain. They’re very connected. The gut is the second brain. In fact, there are more serotonin receptors in the gut than anywhere else in the whole body. What I’m saying is, to summarize, it can be gluten sensitivity, thyroid imbalance, anemia, some kind of infection, Lyme disease, or chronic fatigue syndrome. Many medical issues will show up as depression. Depression is a symptom. Depression is not a condition. It’s not an illness; it’s simply a symptom... We have this three-pound sophisticated organ, the brain,, the control center of our whole body, and it does not get evaluated. No one looks at it. You have a symptom of depression, anxiety, or insomnia, and you get a prescription. That’s crazy. That is not good medicine. I’m saying I’m not even practicing alternative medicine; I’m practicing good medicine.” An important issue to address is junk food, which also promotes gut inflammation. So one of the first steps in addressing problems like anxiety and depression is to clean up your diet and address your gut health. Otherwise, you’ll have virtually no chance of getting healthy emotionally and mentally. As noted by Dr. Cass, there are times when temporary use of an antidepressant may be warranted, but such occasions are really quite rare. "I think that if we use the right doses of specific herbs and supplements, and get exactly the right diagnosis, the right biological, biochemical diagnosis, we probably won't need to use the meds," she says. High Dose Niacin for Psychosis Before he attended medical school, the mentor I mentioned, Dr. Abram Hoffer, received a PhD in biochemistry specializing in vitamin B research. So when he became director of the largest psychiatric hospital in Saskatchewan, he used his knowledge to research the administration of high doses of niacin (vitamin B3) to schizophrenic patients. Amazingly, he was able to get many of these very ill mental patients well enough to be released, get married and go on to lead normal lives. It turns out that pellagra, a disorder caused by niacin deficiency, produces the same psychiatric symptoms such as irrational anger, feelings of persecution, mania, and dementia that were found in many of these “ hopelessly incurable” patients. The cure was giving them the deficient B vitamin. Sadly, despite “performing miracles” on these hard-to-treat patients, Dr. Hoffer’s ground-breaking research was discredited by the American Psychiatric Association (APA), which was sadly more interested in promoting drugs. “As long as the patients continued to take their niacin, as well as vitamin C, they were OK. On the other hand, nowadays if psychotic patients stop their medication, they may or may not relapse. This brings up another issue; we’re seeing more relapses than we used to in psychosis and depression. It may be due to the meds. Before people were on meds to the extent that they are, they would have a depressive episode, [then] recover and not necessarily have another one...But we’re now having far more chronically relapsing depression and psychosis than before the introduction of medication. Moreover, we’re having more bipolar illness than we ever had. Something is going on. The medications are actually changing the brain. This is what is so scary. We have people who start off being depressed, being put on antidepressants for their depression, end up becoming bipolar, and then they’re placed on a whole cocktail of medications. And they’re kept on that cocktail indefinitely, which frequently ends their ability to function normally.” Top 10 Foods Highest in Vitamin B3 (Niacin) Vitamin B3, or Niacin, is an essential vitamin required for processing fat in the body, lowering cholesterol levels, and regulating blood sugar levels. A deficiency of niacin leads to pellagra, a condition characterized by diarrhea, dermatitis, dementia, inflammation of the mouth, amnesia, delirium, and if left untreated, death. Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression. Niacin, Vitamin B3, is a water soluble vitamin that is well regulated by the body, thus overdose is rare, and only occurs when niacin is taken in the form of supplements. An overdose of niacin is seen in the form of skin rashes (flush), dry skin, various digestive maladies. A long term overdose can lead to liver damage, elevated blood sugar levels and type II diabetes, as well as increased risk of birth defects. The current DV for Niacin (Vitamin B3) is 20mg. Below are the top 10 foods highest in vitamin B3 (Niacin) by common serving sizes, click here for high vitamin B3 (Niacin) foods by nutrient density, here for an extended list of vitamin B3 (Niacin) rich foods, and here for other foods high in vitamin B. #1: Fish (Cooked Yellowfin Tuna) Niacin in 100g Per 3oz (85g) Per ounce (28g) 22.1mg (110% DV) 18.8mg (94% DV) 6.3mg (31% DV) Other Fish High in Niacin (%DV per 3oz cooked): Skipjack Tuna (80%), Mackerel and Bluefin Tuna (45%), Wild Salmon (43%), Swordfish (39%), Farmed Salmon and Halibut (34%). Click to see complete nutrition facts. #2: Chicken & Turkey (Cooked Chicken Breast) Niacin in 100g Per 3oz (85g) Per 1/2 Breast (86g) 14.8mg (74% DV) 12.6mg (63% DV) 12.7mg (64% DV) Turkey is also High in Niacin: Roasted light meat contains (50% DV) per 3oz cooked. Click to see complete nutrition facts. #3: Pork (Cooked Lean Chop) Niacin in 100g Per 3oz (85g) Per chop (142g) 10.9mg (54% DV) 9.2mg (46% DV) 15.4mg (77% DV) Other Pork Cuts High in Niacin (%DV per 3oz cooked): Lean mince (44%), and Sirloin (35%). Click to see complete nutrition facts.

Are You Getting Enough High-Quality Fiber?

Dietary guidelines call for 20-30 grams of fiber per day. I believe an ideal amount for most adults is around 32 grams daily. Most people, however, get only half that, or less—despite the fact that most eat a diet high in grains.

What many fail to realize is that grain-based fiber is far from ideal as the grains that accompany it can actually promote insulin and leptin resistance. Processed foods are also a poor source of beneficial fiber. So what is fiber and where do you find the good stuff? There are basically two types:

•Soluble fiber, found in cucumbers, blueberries, beans, and nuts. Soluble fiber dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer, which can help with weight control

•Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination

Many whole foods, especially fruits and vegetables, naturally contain bothsoluble and insoluble fiber. This is ideal, as both help feed the microorganisms living in your gut. These beneficial bacteria in turn assist with digestion and absorption of your food, and play a significant role in your immune function.

The same cannot be said for grains (including whole grains) and processed foods, as the carbohydrates found in both can serve as fodder for microorganisms that tend to be detrimental to health. Gliadin and lectins in grains may also increase intestinal permeability or leaky gut syndrome.

Leaky gut can cause digestive symptoms such as bloating, gas, and abdominal cramps, as well as cause or contribute to many others symptoms such as fatigue, skin rashes, joint pain, allergies, psychological symptoms, and more.

So, to maximize your health benefits, focus on eating more vegetables, nuts, and seeds. Following is a small sampling of foods that contain high levels of soluble and insoluble fiber.

Psyllium seed husk, flax, and chia seeds Berries Vegetables such as broccoli and Brussels sprouts Root vegetables and tubers, including onions, sweet potatoes, and jicama Almonds Peas Green beans Cauliflower Beans

A simple tip to increase the amount of fiber and biodense nutrients in your diet would be to add sunflower sprouts to your meal. They work great in salads but can also be added to virtually any dish to radically improve its nutrition.

Organic whole husk psyllium is another effective option. Taking it three times a day could add as much as 18 grams of dietary fiber (soluble and insoluble) to your diet. Opting for an organic version of psyllium will prevent exposure to pesticides, herbicides and chemical fertilizers, as conventional psyllium is a very heavily sprayed crop. I also recommend choosing one that does not contain additives or sweeteners, as these tend to have a detrimental effect on your microbiome