Vitamin D Can Keep Us Moving, According To Study

Author: Sean Wells
Older adults who don’t get enough Vitamin D, in addition to putting the health of their bones and heart at risk, may also be in danger of developing mobility limitations and disability, according to new research from Wake Forest Baptist Medical Center. The study analyzed an association discovered between Vitamin D and the onset of mobility limitation and disability over six years of follow-up, using data from the National Institute on Agings study on Health, Aging, and Body Composition.

Data from a total of 2,099 participants was used for this study, with eligible participants reporting at the outset no difficulty walking one-fourth mile, climbing 10 steps, or performing daily activities. All participants were free of life-threatening illness, and serum levels of Vitamin D were measured at the beginning of the study.

Mobility limitation and disability are defined as any difficulty or lack of ability in walking several blocks or climbing a flight of stairs. Occurrence of mobility limitation and disability during follow-up was then assessed during annual clinic visits, alternated with telephone interviews every six months over six years.

“We observed about a 30 percent increased risk of mobility limitations for those older adults who had low levels of Vitamin D, and almost a two-fold higher risk of mobility disability,” according to lead author Denise Houston, PhD, a nutrition epidemiologist in the Wake Forest Baptist Department of Geriatrics and Gerontology.

Vitamin D plays an important role in muscle function, so it is quite possible that low levels of the vitamin could result in the onset of decreased muscular strength, naturally resulting in compromised physical performance. Vitamin D may also indirectly affect overall physiological function and metabolism, as low Vitamin D levels have also been associated with diabetes, high blood pressure and cardiovascular disease. These conditions are frequently related to a corresponding decline in physical function.

People get Vitamin D when it is naturally produced in the skin by sun exposure, by eating foods with Vitamin D, such as fortified milk, juice and cereals, and by taking vitamin D supplements. Current recommendations call for adults over the age of 70 to aim for 800 IUs of Vitamin D daily in their diet or supplements. These dietary recommendations, however, are based solely on Vitamin Ds benefits for bone health. When taking into account all the other health factors this vitamin has been associated with in recent years, it seems reasonable to predict an increase in these recommendations.

Blueberries Promote Exercise Recovery

Author: Sean Wells
Recent findings from research conducted in New Zealand indicates that blueberries—and more specifically, the potent antioxidants they contain—could help people to return to peak performance faster after strenuous exercise.

The function that antioxidants play in recovery from exercise involves the inhibition of free radicals produced as a result of the exercise itself. Although clearly beneficial for long-term health, it is also true that all exercise produces some degree of inflammation, and intense or prolonged exercise can produce enough to actually inhibit progress.

Ten female participants were involved in the study. In the first part, participants were given blueberry smoothies before, during, and for two days after the performance of exercise strength tests, while blood samples were taken to monitor recovery. Several weeks later, the exercise were repeated, while a “placebo” smoothie (made without blueberries) was consumed instead.

Results indicated that—despite the total antioxidant content of the control and experimental smoothies to be similar—ingesting the blueberries ultimately produced a higher level of antioxidant defense in the blood. This was associated with an improved rate of recovery in the first 36 hours in one particular measure of muscle performance, expressed in terms of muscular strength.

Although not directly influencing adaptation and development in the muscle, it appears that by helping to reduce the oxidative stress within, the polyphenols present in blueberries enable those adaptations to occur more quickly. Those who find themselves occasionally kept from the gym or other activities by excess inflammation might be advised to stock up on this fruit in natural or supplemental form.

Omega 3s Show Positive Results For ADHD

Author: Sean Wells
Previous studies have pointed to the benefits of Omega 3 fatty acids—docosahexaneoic acid (DHA) and eicosapentaenoic (EPA)—on various aspects of cognitive health, particularly related to Alzheimer’s disease. Most recently, increased levels of the Omega 3 fatty acid DHA have also been associated with improved literacy in children with learning disabilities, according to a new study from Australia.

The researchers recruited 90 children aged 9-12, diagnosed with ADHD, to participate in this randomized controlled trial. Children were randomly assigned to one of three groups: one received 2 grams daily of an EPA-rich fish oil, another a 2 gram dose of a DHA-rich fish oil, while a third group was given a similar quantity of what was essentially placebo—linoleic acid in the form of safflower oil.

In terms of quantifiable results, after four months of supplementation, researchers did not observe significant differences between groups in regard to primary outcomes. Despite an association between DHA levels in red blood cells and literacy, the Australia-based researchers did not observe a direct effect of supplementation with EPA or DHA on literacy, cognition and behavior as compared to children receiving the safflower oil control.

However, measured increases of DHA in red blood cells were positively correlated with improved word reading and lower incidence of oppositional behavior, as judged by the children’s parents. In children specifically diagnosed with learning difficulties, the potential benefits of increased DHA levels were even greater, with significant improvements recorded for word reading, spelling and improved ability to divide attention between tasks.

In addition, parents reported a lessening of oppositional behavior, hyperactivity and overall ADHD symptoms. The researchers were also able to report that increased red blood cell levels of EPA were associated with decreased anxiety and shyness—this suggests separate and unique benefits of EPA and DHA, which nonetheless have far-reaching applications in combination.

As phrased by the researchers, “Given the low omega 3 PUFA intakes in Western populations generally, the variation in the diagnostic criteria between the studies to date and the recent evidence that DHA supplementation can improve sustained attention and frontal lobe function in healthy boys, future research should explore the benefits of omega-3 PUFA supplementation for children who have developmentally delayed school performance but not necessarily a clinically diagnosed developmental disorder.”

The study is among the first to specifically investigate the effects of EPA and DHA rich oils compared with a control on ADHD symptoms in children. Although measurable results were somewhat elusive, the study did provide sufficient positive correlation to warrant further investigation. The discovery of sound nutraceutical support to augment and balance pharmaceutical and psychological measures would only increase the chances of more effective navigation through this prevalent affliction.

Good Nutrition Wanted, Solid Guidance Needed

Author: Sean Wells
Over half of Americans—52 percent, to be exact—have concluded that figuring out their income taxes is easier than knowing what they should and shouldn’t eat to be healthier, according to the International Food Information Council (IFIC) Foundation’s 2012 Food & Health Survey.

The survey was conducted from April 3^rd to April 13^th of this year and involved 1,057 Americans aged 18 to 80. Survey results found that people do spend a great deal of time thinking about the healthfulness of their diets and do want to make improvements, but that 76 percent of those surveyed agree that ever-changing nutritional guidance and trends make it extremely challenging to know what to believe.

When it comes to making decisions about food, people are increasingly reliant on their own research rather than third-party experts or institutions. Over half of those surveyed reported having given a lot of thought to the foods and beverages they consume and the amount of physical activity they get (actual percentage measurements were 58 and 61 percent, respectively). However, only 20 percent say their diet is very healthful and 23 percent describe their diet as extremely or very unhealthful, while less than 20 percent meet the national Physical Activity Guidelines.

The survey also found that 90 percent of Americans have given at least a little thought to the ingredients in their food and beverages. Those surveyed said they are trying to eat more whole grains, fiber and protein, while cutting overall calories, sugar, solid fats and salt.

Overall, this study seems to hint at a touch of frustration when it comes to being healthy in America, brought on by too much bad information, or perhaps just a collective feeling of being overwhelmed. However, all of the above also shows great potential—and desire—in our population to be healthier; all that’s needed is a little more of the right guidance, persistence and patience.

The High Cost of High Calories

Author: Sean Wells
The cost of eating healthy foods has been the subject of growing debate as experts continue to issue warnings to Americans about the dangers of obesity and many Americans continue—by most measurements—to ignore them. A recent study conducted by the USDA strongly suggests that the popular perception of health foods as far more expensive than convenience or processed foods is simply a popular misconception.

According to government statistics, more than a third of U.S. adults are obese, another third are overweight, and without major changes in diet and lifestyle, researchers are only expecting both categories to increase in number. One major hurdle to overcoming this epidemic of excess weight sweeping across the nation is the belief—stated or unstated—that for most people, making the switch would not be economically feasible.

The USDA study criticizes a 2010 report from researchers at the University of Washington which suggested that, calorie-for-calorie, processed junk foods are more cost-effective for low-income people than eating healthy. It is worth mentioning that the 2010 study performed its measurements based on this comparably simple dollars-to-calories ratio. The more recent USDA study took a more comprehensive view, examining standardized portion sizes of various foods, correlated with nutrient density, in relation to purchase price.

Such an approach represents an important shift, which factors in not only satiety, but also addresses the underlying issue of consuming foods that are calorie-dense and nutrient-deficient. A cup of black beans, for example, contains fewer calories than a doughnut; also less fat, sodium and sugar. On the other hand, it contains more protein and fiber, and as such is far more likely to promote a feeling of fullness.

According to the authors of the current research, “cheap food that provides few nutrients may actually be `expensive’ for the consumer from a nutritional economy perspective, whereas food with a higher retail price that provides large amounts of nutrients may actually be quite cheap.”

Modern Classics for Healthier Eyes

Author: Sean Wells

The antioxidants lutein and zeaxanthin, along with Vitamin E, may help protect the lens of the eyes from oxidative stress, according to a new study. While Vitamin E is well-established as an important antioxidant vitamin, these findings add to a new-but-increasing body of supporting evidence for the important role of lutein and zeaxanthin in promoting eye health.

These two antioxidants—which are also carotenoids—have already gained attention from their use in both the AREDS and AREDS 2 studies, which examine their application in effectively treating age-related macular degeneration. ARMD is the leading cause of legal blindness for people over 55 years of age in the western world, and is projected to affect some 3 million adults in the U.S. by 2020.

The new study was performed by researchers at Sun Yat-Sen University in China and the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Massachusetts. For the initial phase of the study, researchers immersed cells of the human ocular lens in lutein, zeaxanthin or alpha-tocopherol for 48 hours. The cells were then exposed to a highly oxidizing compound H2O2–most commonly known as hydrogen peroxide–for one hour. Afterward, various markers of oxidative stress, DNA damage and cell viability were measured.

Results indicated that while the exposure to hydrogen peroxide significantly increased levels of oxidized proteins, lipid peroxidation and DNA damage, in all cases damage was reduced when the cells had received supplemental lutein, zeaxanthin and alpha-tocopherol. In terms of effectiveness, all three compounds were shown to have comparable protective value.

“These data indicate that lutein or zeaxanthin supplemenatation protects lens protein, lipid and DNA from oxidative damage and improves intracellular redox status upon oxidative stress,” wrote the researchers.

These results definitely serve to bolster the reputation of lutein and zeaxanthin, in this case placing them on par with Vitamin E as proven antioxidant benefactors for the eye. With the results of AREDS 2 expected to arrive next year, it will be interesting to see if additional support emerges for these two promising compounds in the interim.

Black Tea Shows Heart Health Benefits

Author: Sean Wells
Interest in the numerous varieties of tea has been on the rise in recent years, with the greatest focus on the leaf’s relatively high concentration of polyphenols. These are naturally occurring compounds which display strong antioxidant activity, also known as ORAC value.

Green tea contains, on average, 30 to 40 percent water-extractable polyphenols, while black tea contains between 3 and 10 percent. Nonetheless, consumption of brewed black tea has been shown in a recent study to improve multiple heart health measures, including cholesterol and triglyceride levels.

The study recruited 87 people between 25 and 60 years of age to participate in this randomized controlled clinical trial. Participants were randomly assigned to consume either 200 ml (approximately seven fluid ounces) of brewed black tea per day—using approximately nine grams of ground leaves for the brewing—or the same volume of hot water over a 12-week period.

Results indicated that the consumption of black tea was linked to an over 18 percent decrease in fasting blood glucose and a 36 percent decrease in serum triglyceride levels. Additionally, the group consuming black tea displayed a 17 percent decrease in LDL/HDL ratio, with an accompanying tend towards increased HDL cholesterol levels, as compared to the control group.

“Although the underlying biological mechanisms for these effects and the exact role of phenolics warrant an extensive study, tea may provide an important source of dietary antioxidants in many individuals.”, said the researchers.

This new evidence, along with other recent studies involving the apparent benefits of caffeinated beverages, is increasingly making the local Starbucks appear more and more like a health food store. Until research suggests otherwise, the local baristas had better be prepared for a booming business this summer.

Vitamin C

By Dr. Deedra Mason
Vitamin C is very powerful, and frequently forgotten!

Vitamin C might be one of the most researched antioxidants around: everyone from the NIH to Linus Pauling and Dr. Levy have or are touting its influence in longevity, cancer and heart disease.

Acting as an antioxidant, Vitamin C can slow the progression of hardening of the arteries. Vitamin C acts on cell membrane fluidity (keeping arteries flexible), and helps in tissue repair. Vitamin C may help prevent oxidative damage to LDL (“bad”) cholesterol which, if damaged, can form a plaque in the arteries, putting both men and women at risk for cardiovascular disease.

It is also interesting to note people who have low levels of vitamin C may be more likely to have a heart attack, stroke, or peripheral artery disease. Each one of those, alone or in combination, has as a primary causative factor a hardening of the arteries.

Peripheral artery disease, in particular, has gotten a great deal of media attention lately, occurring in both men and women with sedentary lifestyles. PAD is the term used to describe atherosclerosis of the blood vessels unique to the lower extremities, or legs. While there is no substitute for healthy physical activity and diet, patients that describe pain when walking, exertion fatigue and general joint discomfort may benefit from additional Vitamin C intake.

Vitamin C rich foods include: citrus fruits such as oranges, tomatoes, apples and guava, and vegetables such as Brussels sprouts and red peppers to name a few. A healthy diet ensures that you also get the benefit of other antioxidants and nutrients contained in food, and supplementation ensures sufficient intake to assist balancing both the endogenous and exogenous sources of free radical damage.

“Social Jetlag” a Cause of Obesity?

Author: Sean Wells
Recently appearing in clinical studies is the effect of sleep, or sometimes the lack thereof, in relation to metabolism and weight loss. A recent animal trial provided implications about the disruption or compromise of circadian rhythms—the daily biological cycles we all possess.

In humans, a recently surfacing version of this phenomenon is referred to as social jetlag; a syndrome related to the mismatch between the body’s internal clock and the realities of our daily schedules. Accumulating studies seem to indicate it does more than make us sleepy—it is also contributing to the growing tide of obesity.

“We have identified a syndrome in modern society that has not been recognized until recently,” said Till Roenneberg, of the University of Munich. “It concerns an increasing discrepancy between the daily timing of the physiological clock and the social clock. As a result of this social jetlag, people are chronically sleep-deprived. They are also more likely to smoke and drink more alcohol and caffeine. Now, we show that social jetlag also contributes to obesity; the plot that social jetlag is really bad for our health is thickening.”

In order to determine the scope of this growing biological disruption in the population, Roenneberg’s team is compiling a vast database on human sleeping and waking behavior. Their analysis, compiled over the course of the last decade, shows that people with more severe social jetlag are also more likely to be overweight. In other words, it appears that living consistently off tempo—in physiological terms—may be a factor contributing to the epidemic of obesity, the researchers say.

“Waking up with an alarm clock is a relatively new facet of our lives,” Roenneberg says. “It simply means that we haven’t slept enough and this is the reason why we are chronically tired. Good sleep and enough sleep is not a waste of time but a guarantee for better work performance and more fun with friends and family during off-work times.”

Practical suggestions from other researchers for re-aligning with our circadian rhythm includes paying better attention to the body’s ebb and flow of energy on a daily basis. It’s also encouraged to allow for a 60-90 minute “un-plugging” period before actual sleep—time spent without computer or television screens. It is reported that after these natural rhythms reassert themselves, individuals have experienced better sleep, reduced stress and greater energy. It is easy to see how these improvements might easily influence progress in weight management.

Curcumin and Colon Cancer: Study in-progress

 Author: James Moffat

Curcumin has been recently studied for its cognitive benefits, as well as its potential benefits for bypass patients. But a new study being conducted in the United Kingdom could have far-reaching implications that could make this relatively low-profile ingredient a big deal.
The Cancer Research UK and National Institute for Health Research Experimental Cancer Medicine Centre (ECMC) in Leicester, England, are teaming up to study whether curcumin could be effective in improving the results of standard chemotherapy for metastatic colon cancer.
Curcumin acts as an antioxidant and has anti-inflammatory properties. Traditionally it has been used for detoxification, liver health and digestive disorders. This latest study is meant to expand on previous research, which has shown curcumin may slow the spread of cancer, boost the effectiveness of chemotherapy and protect healthy cells from the effects of radiotherapy. According to Chief Investigator Professor Will Steward:

Certainly it is very, very promising and we are cautiously optimistic that we might see an improvement in outcome not just in terms of treating the cancer, making people live longer, giving people a better quality of life but also possibly reducing some of the nasty side-effects of chemotherapy.

The three-year study will follow 40 colorectal cancer patients taking varying doses of curcumin. Researchers hope that, by the end of the study, they will have established “once-and-for-all that [curcumin] is helping to prevent bowel cancer.” According to Steward:

This research is at a very early stage but investigating the potential of plant chemicals to treat cancer is an intriguing area that we hope could provide clues to developing new drugs in the future.

Make Mincemeat of Cancer Cells With This Breakthrough Spice

By Dr. Mercola

The conventional cancer therapies currently available are surgery, radiotherapy, and chemotherapy; aka the "cut, poison, burn" model. Chemotherapy is typically the main regimen for most cancers.

However, many tumors develop resistance to these harsh drugs, known as chemoresistance, which can complicate matters, to say the least. Chemoresistance also leads to other complications.

Hence researchers are looking for effective chemosensitizers that can help overcome such resistance. This strategy basically uses one drug to enhance the activity of another, by modulating the mechanisms that cause the resistance.

A number of natural products and compounds have been shown to act as effective chemosensitizers. Two of the most promising are resveratrol and curcumin, which I'll address here. Last year, several interesting studies were published on these two products, pertaining to their value in the treatment of cancer.

Resveratrol—A Natural Chemosensitizer

Natural agents such as resveratrol, a potent antioxidant chemical found in red wine and other foods, have multitargeting properties, which make them ideally suited for anti-cancer drugs. In fact, more than 60 percent of the cancer drugs currently available are based on natural ingredients for this very reason. Natural compounds are also inexpensive, low in toxicity, and are readily available.

In a 2011 review of dietary agents that sensitize tumors, making them more susceptible to the treatment with chemotherapy drugs, resveratrol was featured as a clear candidateⁱ. Specific types of tumors shown to respond favorably include:

Lung carcinoma	Acute myeloid- and promyelocytic leukemia	Multiple myeloma
Prostate cancer	Oral epidermoid carcinoma	Pancreatic cancer

The first evidence of resveratrol's anti-cancer effects was published in 1997. The findings received great interest from cancer researchers, and many studies have been devoted to this potent antioxidant since then. Resveratrol, which can be found in red wine, red grape skins, fruits, vegetables, legumes and weeds, has been found to have the following actions and functions:

• Broad-spectrum antimicrobial
• Anti-infective
• Antioxidant
• Cardio-protective
• Anti-cancer

According to the review, published in the Annals of the New York Academy of Sciencesⁱⁱ:

"The anticancer activities of resveratrol are mediated through modulation of several cell-signaling molecules that regulate cell cycle progression, inflammation, proliferation, apoptosis, invasion, metastasis, and angiogenesis of tumor cells. It has been shown that resveratrol can sensitize resistant cells to chemotherapeutic agents by overcoming one or more mechanisms of chemoresistance. In some tumor cells, however, resveratrol has been shown to act as chemoprotector."

The fact that it can in some cases act as a chemoprotector, meaning, it can reduce the efficacy of chemotherapeutic agents, "present a major caveat for use of resveratrol as a chemosensitizer," the authors warn. In an earlier study, the researchers concluded that using resveratrol with the cancer drug Paclitaxel, for example, was detrimental in certain types of cancers, such as breast cancerⁱⁱⁱ.

Resveratrol May Help Alleviate Cancer Treatment Side Effects

In another study from last year, published in the journal Experimental Biology and Medicine, resveratrol was found to help alleviate many of the debilitating side effects of conventional cancer treatments^iv, such as:

Cachexia (wasting syndrome)	Anorexia	Fatigue
Depression	Neuropathic pain	Anxiety
Cognitive impairment	Sleep disorders	Delirium (acute confusion)

The authors point out there's mounting evidence indicating that these symptoms are primarily caused by dysregulation of inflammatory pathways in your body. Hence anti-inflammatory compounds that can modulate the inflammatory pathways and influence inflammatory molecules may help improve these symptoms in cancer patients. They name several nutritional agents known to do just that, including:

• Resveratrol
• Curcumin
• Genistein
• Epigallocatechin gallate
• Lycopene

According to the authors^v:

"These nutraceuticals are chemically diverse and affect production of various inflammatory cytokines. Extensive research in recent years has indicated that chronic inflammation leads to various chronic disorders associated with cancer. A central role in the induction of chronic inflammation is played by a set of genes encoding proinflammatory cytokines such as IL-1, IL-2, IL-6, TNFa and monocyte chemotactic protein 1. What is common to all these molecules is that they are regulated by the transcription factor NFkB. This makes NFkB an appealing target for therapeutic intervention.

A number of compounds have been identified that can suppress NFkB activation, including antioxidants, protease inhibitors, proteasome inhibitors, salicylates, immunosuppressants and anti-inflammatory agents." [Emphasis mine]

This brings us to the next interesting fact about natural products like resveratrol and curcumin, namely their impact on your genetic expression. As just mentioned, your genetic expression plays a central role in chronic inflammation, and certain nutrients can have a potent protective influence by either turning genes on or off.

Understanding Epigenetics

The role of epigenetics in health and disease is becoming ever clearer, and I firmly believe this field of study will eventually supplant the current medical paradigm. The conventional belief has been that genes controlled their own expression and were therefore the direct cause of certain diseases. This laid the groundwork for the idea that your genes predetermined your health.

But genes are in fact NOT self-regulating. Having "bad genes," does not at all mean you're doomed to suffer some inevitable fate like cancer!

Genes are merely blueprints, and these blueprints are activated and controlled by something else entirely, namely their environment. This environmental information—which includes diet, toxic exposures, as well as thoughts and emotions, and more—can create more than 30,000 different variations from each blueprint, allowing for an astounding amount of leeway in modifying the expression or "read-out" of each gene. As a result of these findings, we're now finally seeing science alter its course to investigate the power of optimal nutrition to improve health and prevent chronic disease from occurring in the first place.

In May last year, a study investigating curcumin's ability to affect epigenetic regulation was published in the journal Genes & Nutritio^vi. The authors write:

"Epigenetic regulation, which includes changes in DNA methylation, histone modifications, and alteration in microRNA (miRNA) expression without any change in the DNA sequence, constitutes an important mechanism by which dietary components can selectively activate or inactivate gene expression.

Curcumin, a component of the golden spice Curcuma longa, commonly known as turmeric, has recently been determined to induce epigenetic changes... [E]pigallocatechin gallate (EGCG), and resveratrol, have [also] been shown to alter epigenetic mechanisms, which may lead to increased sensitivity of cancer cells to conventional agents and thus inhibition of tumor growth." [Emphasis mine]

Curcumin—A Potent Anti-Cancer Herb

Curcumin currently has the most evidence-based literature supporting its use against cancer among all nutrients^vii. Interestingly this also includes the metabolite of curcumin and its derivatives, which are also anti-cancerous. Best of all, curcumin appears to be safe in the treatment of all cancers, and has been shown to be nontoxic. Researchers have found that curcumin can affect more than 100 different pathways, once it gets into the cell. More specifically, curcumin has been found to:

Inhibit the proliferation of tumor cells	Decrease inflammation
Inhibit the transformation of cells from normal to tumor	Inhibit the synthesis of a protein thought to be instrumental in tumor formation
Help your body destroy mutated cancer cells so they cannot spread throughout your body	Help prevent the development of additional blood supply necessary for cancer cell growth (angiogenesis)
Have chemosensitization activity	Have radiosensitization activity

Another study from last year, published in the Natural Product Reports describes curcumin as being therapeutic for a wide range of diseases aside from cancer^viii, such as:

Lung- and liver diseases	Neurological diseases	Metabolic diseases
Autoimmune disorders	Cardiovascular diseases	Inflammatory diseases

A persistent question has been: How can a single agent possess such diverse effects? Part of the answer lies in the herb's ability to affect signaling molecules. For example, curcumin has been shown to directly interact with:

Inflammatory molecules	Cell survival proteins	Histone
Human immunodeficiency virus type 1 (HIV1) integrase and protease	DNA and RNA	Various carrier proteins and metal ions

According to the authors of the NPR paper^ix:

"The molecular basis of a disease is related to dysregulation of an array of signaling molecules. With the advent of advanced molecular tools, we now know that over 500 different genes of the signaling pathways control any given disease. However, most currently available treatments are based on the modulation of a specific single target. Curcumin is a functionally labile molecule with the potential to modulate the biological activity of a number of signaling molecules either indirectly or directly..." [Emphasis mine]

How to Use Curcumin

To get the full benefits curcumin has to offer you need to understand that it is very poorly absorbed. You simply can't blindly choose a supplement and expect to achieve the results described in this paper. There is extensive research going on by a number of organizations to provide a commercial product.  

You can look for a turmeric extract that contains 100 percent certified organic ingredients, with at least 95 percent curcuminoids. The formula should be free of fillers, additives and excipients (a substance added to the supplement as a processing or stability aid), and the manufacturer should use safe production practices at all stages: planting, cultivation, selective harvesting, and then producing and packaging the final product.

Unfortunately, at the present time there really are no concentrated commercial formulations available for the use against cancer. Keep in mind that concentrated curcumin is really only needed by people who seek to use it as a drug, in which case you need it in very high doses in order to achieve therapeutic effect. The most classic case would be those using it to treat, not prevent, cancer. If you do nothave cancer, then using a turmeric supplement is sufficient.

According to Dr. William LaValley, one of the leading medicine cancer physicians I personally know, typical anticancer doses are up to three grams of good bioavailable curcumin extract, three to four times daily. One work-around is to use the curcumin powder and make a microemulsion of it by combining a tablespoon of the powder and mixing it into 1-2 egg yolks and a teaspoon or two of melted coconut oil. Then use a high speed hand blender to emulsify the powder. 

Another strategy that can help increase absorption is to put one tablespoon of the curcumin powder into a quart of boiling water. It must be boiling when you add the powder as it will not work as well if you put it in room temperature water and heat the water and curcumin. After boiling it for ten minutes you will have created a 12 percent solution that you can drink once it has cooled down. It will have a woody taste. The curcumin will gradually fall out of solution however. In about six hours it will be a 6 percent solution, so it's best to drink the water within four hours. Dr. LaValley is also helping us beta test new curcumin preparations that will radically simplify this process.

Cancer Prevention 101...

It is certainly encouraging to see cancer research on herbs such as turmeric, and antioxidants like resveratrol. However, it's virtually impossible to discuss cancer prevention and treatment without touching on one of the absolute best cancer prevention nutrients ever discovered, namely vitamin D.

As a powerful neuro-regulatory steroid, vitamin D is likely more potent than curcumin, as its epigenetic influence covers more than2,000 genes in your body—or about 10 percent of all genes! There are also more than 830 peer reviewed scientific studies showing vitamin D's effectiveness in the prevention and treatment of cancer. In terms of protecting against cancer, vitamin D has been found to offer protection in a number of ways, including:

• Regulating genetic expression
• Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
• Reducing the spread and reproduction of cancer cells
• Causing cells to become differentiated (cancer cells often lack differentiation)
• Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

Personally, I believe it is virtually malpractice to not optimize vitamin D levels when treating someone with cancer. In this case, your vitamin D levels should be around 70-100 ng/ml. For more information about optimizing your vitamin D levels, please see my previous article Test Values and Treatment for Vitamin D Deficiency.

If the notion that sun exposure can actually help prevent cancer is still new to you, I highly recommend you watch my one-hour vitamin D lecture to clear up any confusion. It's important to understand that the risk of skin cancer from the sun comes only from excessive exposure. Meanwhile, countless people around the world have an increased risk of cancer because their vitamin D levels are too low from lack of sun exposure.

Other Natural (and Epigenetic) Cancer Prevention Strategies

When it comes to cancer and other chronic diseases, effective prevention trumps progressive treatments in my eyes. I believe you can virtually eliminate your risk of ever developing cancer (and radically improve your chances of recovering from cancer if you currently have it) by following some relatively simple risk reduction strategies—all of which help promote a healthful biological environment in which your cells can thrive and combat disease naturally.

You don't read or hear much about these strategies because they have not been formally "proven" yet by conservative researchers. Beyond what's already been covered above, the remainder of my cancer prevention strategies include:

1. Reduce or eliminate your processed food, fructose and grain carbohydrate intake.
2. Control your fasting insulin and leptin levels.  Normalizing your insulin levels is one of the most powerful physical actions you can take to lower your risk of cancer, and improved insulin and leptin control is the natural outcome of reducing or eliminating fructose, grains, and processed foods from your diet
3. Normalize your ratio of omega-3 to omega-6 fats by taking a high-quality krill oil or fish oil and reducing your intake of most processed vegetable oils.
4. Get regular exercise. One of the primary ways exercise lowers your risk for cancer is by reducing elevated insulin levels, which creates a low sugar environment that discourages the growth and spread of cancer cells. Controlling insulin levels is one of the most powerful ways to reduce your cancer risks. Additionally, exercise improves the circulation of immune cells in your blood. Your immune system is your first line of defense against everything from minor illnesses like a cold right up to devastating, life-threatening diseases like cancer. 
   
   The trick about exercise, though, is understanding how to use it as a precise tool. This ensures you are getting enough to achieve the benefit, not too much to cause injury, and the right variety to balance your entire physical structure and maintain strength and flexibility, and aerobic and anaerobic fitness levels. If you have limited time Peak Fitness exercises are your best bet but ideally you should have a good strength training program as well.
5. Get regular, good quality sleep.
6. Reduce your exposure to environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution.
7. Reduce your exposure to environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution.
8. Limit your exposure and provide protection for yourself from EMF produced by cell phone towers, base stations, cell phones and WiFi stations. On May 31, 2011, the International Agency for Research on Cancer (IARC), an arm of the World Health Organization (WHO), declared that cell phones are "possibly carcinogenic to humans."^x
9. Avoid frying or charbroiling your food. Boil, poach or steam your foods instead.
10. Have a tool to permanently reprogram the neurological short-circuiting that can activate cancer genes. Even the CDC states that 85 percent of disease is caused by emotions. It is likely that this factor may be more important than all the other physical ones listed here, so make sure this is addressed. Energy psychology seems to be one of the best approaches and my particular favorite tool, as you may know, is the Emotional Freedom Technique.
11. Eat at least one-third of your diet in the form of raw food.

7 Colors of the Phytonutrient Rainbow: How Eating a Variety of Colors Can Keep You Healthy

by Elisa Lenox
Why is it that advice on healthy eating usually seems to center on what not to put in our mouths? With the endless ways we're taught to limit calorie intakes and watch out for "bad" fat and carbohydrates, it's almost easy to forget that there's a whole world of foods out there that don't threaten to give you heart disease, diabetes, or an expanded waistline.

Rather than focusing on what you shouldn't eat, let's take some time to focus on a few beautiful, flavorful, and health-building foods you should eat—specifically, foods rich in phytonutrients, the naturally occurring pigments that lend color and chemical protection to the plant kingdom, while also offering astounding health benefits.
The study of phytonutrients ("phyto" meaning "plant" and "nutrient" meaning, well, "nutrient"), also known as phytochemicals, is a relatively new field in nutrition, with more research unfolding on these substances than can be covered in one article. However, it's fair to say that what is currently known lends powerful credence to that ageless maternal advice "eat your vegetables."
Scientists have categorized classes of phytonutrients that offer different properties and benefits and it just so happens that many of these classes are represented by their colors. So read on and discover why becoming a connoisseur of the plant-based nutrient spectrum is a brilliant strategy that will help to preserve both your health and physical charm.
Blue/Purple – Anthocyanins are flavonoids that act as powerful antioxidants, neutralizing free radicals that cause aging and degenerative disease. There's even a connection between this phytonutrient and decreased visceral (abdominal) fat! A 2008 study from Chubu University in Japan found a link between anthocyanin intake and reduced incidence of metabolic disorders, including abdominal weight gain, hypertension, and impaired glucose and insulin metabolism. True, blue anthocyanin sources include red cabbage, blueberries, blackberries, acai berries, cherries, grapes, blue potatoes, eggplant, and radicchio.
Orange/Yellow – Multiple studies indicate that diets rich in beta-carotene lower the risk of cardiovascular disease and some types of cancer. This amazing phytonutrient falls into the carotenoid class that (along with the flavonoid group) has been credited in a 2010 Tufts University study for providing photo-protective and antioxidant action in the skin. In short, these inflammation, wrinkle, and cancer-preventing nutrients protect your skin from the inside out! To get a bit of beta-carotene, try sweet potato, carrots and carrot juice, winter squash, pumpkin, and cantaloupe.
Red – Lycopene has been in the news a lot lately for its positive influence on prostate health, but it's also thought to prevent cervical dysplasia in conjunction with other carotenoids. In other words, it's also good for the uterus, making it an equal-opportunity nutrient. In addition, a 1996 University of Minnesota study found a significant increase in longevity based upon the blood lycopene levels of nuns living the same lifestyle, in the same conditions. If you're ready to get into the red, try tomato and tomato products, watermelon, pink grapefruit, guava, and papaya.
Yellow/Green – The light absorbing properties of lutein are associated with eye health involving a decrease in cataract formation and macular degeneration. Mellow, yellow lutein sources include spinach, kale, collards, mustard and dandelion greens, summer squash, and pumpkin.
Green – Chlorophyll's abilities to bind toxins and decrease oxidative stress make it a powerful bodily detoxifier and explain how it can actually reduce body odor. You'll be seeing green with chlorophyll sources like spinach, kale, Swiss chard, arugula, green beans—any green vegetable. The darker, the better.
Green/White – Another detoxifier, sulphoraphane is part of the isotheocyanate class of phytonutrients that has been cited in multiple studies as a cancer preventative and detoxifier of carcinogens. Some super sulphoraphane sources include broccoli, Brussels sprouts, broccoli sprouts, cabbage, bok choy, cauliflower, and watercress.
White – The anti-inflammatory and antimicrobial qualities of allicin lend to its reputation as an inhibitor of heart disease and gastric cancer as well as a potent immune booster. All-around awesome allicin sources include garlic, onion, leek, shallot, and chives.
The possibilities are endless when it comes to polychromatic eating. Use a food processor to quickly shred red cabbage and Brussels sprouts into an easy chopped salad with pomegranate seeds, blanched almonds, and a homemade lemony dressing, or gently wilt kale or Swiss chard in olive oil with garlic, onion, and thinly sliced yellow bell pepper. Spiced sweet potatoes or winter squash bake in less than 40 minutes for a simple, energy-boosting carbohydrate serving. Fruit and leafy green-packed smoothies are a fantastic way to throw together a quick, nutrient-dense breakfast.  Make it a personal mission to sample from a wide variety of fruits and vegetables daily and get as innovative with your recipes as your imagination and nature's color palette will allow. Get creative and, before you know it, you'll be benefiting from the phytonutrient rainbow!

Exercise Remains at The Heart of Health

Author: Sean Wells
The very reason for National Physical Fitness Month is that it’s long been established that exercise continues to yield substantial benefits, and that these rewards can be enjoyed at any age. For young people, it promotes proper development and forms lifelong habits for health. In older populations, exercise can counteract muscle breakdown, increase strength, endurance and reduce inflammation.

According to recent research published by the American Heart Association, the benefits for heart failure patients are similar to those for anyone who exercises: there’s less muscle-wasting (sometimes called sarcopenia) and their bodies become conditioned to handle more exercise. These benefits extend to the cardiac muscle as well.

Between 2005 and 2008, researchers recruited 60 heart-failure patients and 60 healthy volunteers. Half of each group was 55 years and younger and the other half 65 years and older—age difference between the two groups averaged 20 years. Half the participants for each age group were randomly assigned to one month of minimal physical activity, or one month of supervised aerobic training.

In both age groups, the exercising members performed four training sessions of 20 minutes of aerobic exercise per day, five days per week, plus one 60-minute group exercise session. The strength of participants’ leg muscles was measured before and after the exercise, along with Western blot and biopsy testing to measure proteins linked to muscle breakdown and inflammation, specifically MuRF1 and TNF-alpha.

In both age groups, exercise reduced both muscle wasting and reduced muscle inflammation—in addition, both younger and older heart failure patients increased muscle strength after the four-week exercise regimen. Muscle size was unaffected.

“Exercise switches off the muscle-wasting pathways and switches on pathways involved in muscle growth, counteracting muscle loss and exercise intolerance in heart failure patients,” said Stephan Gielen, M.D., lead co-author and Deputy Director of Cardiology at the University Hospital, Martin-Luther-University of Halle, Germany.

These findings offer a possible treatment to the muscle breakdown and wasting associated with heart failure. They also suggest that exercise is beneficial not only for heart failure patients, but healthy individuals also.

During National Physical Fitness Month, this is both a friendly reminder and a call to action—be sure to take some time this month to engage in a little exertion. A game of tennis, an afternoon hike or a session at the gym can fit into any routine, and any of them represent a step towards a foundation of fitness.

Sleeping Yourself Healthy

Author: Sean Wells
Disruption of our natural circadian rhythm, the internal biological clock that numerous epidemiological studies suggest we all have programmed into us to a considerable degree, may lead to increased risk of diabetes and obesity. In an attempt to reach beyond these epidemiological accounts, a newer study actually examined humans in a controlled lab environment over a prolonged period, and systematically altered the timing of sleep, mimicking modern day disruptions like shift work or recurrent jet lag.

The study was conducted using 21 healthy participants, who were housed in a completely controlled environment for nearly six weeks. The researchers controlled how many hours of sleep participants got, when they slept, their daily activities and diet. Participants started with getting optimal sleep—approximately 10 hours per night—in order to establish an effective baseline.

This was followed by three weeks of 5.6 hours of sleep per 24-hour period, and with sleep occurring at all times of day and night. Consequently, there were many days when participants were trying to “force” sleep at unusual times within their internal circadian cycle. The study closed with the participants having nine nights of recovery sleep at their usual time.

Results indicated that prolonged sleep restriction combined with simultaneous circadian disruption decreased the participants’ resting metabolic rate. Moreover, during this period, glucose concentrations in the blood increased after meals as a result of decreased insulin secretion by the pancreas. According to the researchers, an altered resting metabolic rate such as this could translate into a yearly weight gain of over 10 pounds if diet and activity remain unchanged, while consistently increased glucose concentration and poor insulin secretion could lead to an increased risk for diabetes.

“We think these results support the findings from studies showing that, in people with a pre-diabetic condition, shift workers who stay awake at night are much more likely to progress to full-on diabetes than day workers,” said Orfeu M. Buxton, PhD, Brigham and Women’s Hospital, and lead study author. “The evidence is clear that getting enough sleep is important for health, and that sleep should be at night for best effect.”

Those of us who have trouble getting to sleep or getting enough sleep are advised to begin unwinding well in advance of our planned bedtime–turning off televisions, computers and other electronic stimuli in exchange for a little light reading, preferably in a reclined position. If sleep is especially problematic, a naturally-based supplement might help to reassert the circadian rhythm we’re all born with.

The Truth About Sweeteners: Natural & Artificial

by Dr. John Douillard, DC

Having a sweet tooth is normal, right?

Almost every kid has one, and as we mature we learn to control it. Don’t we?
While some people do a good job managing their sugar intake, many others have fallen prey to a culture and food industry that thrives off of the sweet taste.
Even health-conscious consumers, who spend a lot of time and resources making sure their diet is clean, often struggle with sugar addiction in unexpected ways. Though they aren’t the usual culprits, “health food” treats—including dried fruit—can also perpetuate an addiction to the sweet taste.
Please join me as I take you on a journey explaining how our culture’s sugar addiction has been renamed, relabeled, and hidden behind even the “healthiest” of foods—and its devastating impact on our health.

Six Tastes—But We Eat Mostly One!

The sweet taste is not a bad thing. In fact, according to Ayurveda, there are six tastes that are all to be taken at each meal. A “balanced meal” is determined by the inclusion of all six tastes: sweet, sour and salty—which our culture loves—and bitter, pungent and astringent, which we in the west seem to avoid. According to Ayurveda, eating excess amounts of sweet, sour and salty foods causes the accumulation of kapha, which is directly linked to obesity, diabetes, cardiovascular disease, free radical damage and some cancers, to name a few.
Kapha is a principle in nature made up of the elements earth and water. It is heavy, congestive and sticky. Foods like sweets, chips and pickles have these heavy properties that can create congestion and stagnation in the body, often leading to congestive disorders like obesity, diabetes and heart disease. Conversely, the bitter taste found in leafy greens, the pungent taste found in ginger and spices, and the astringent taste found in cucumbers and pomegranates all antidote these kapha conditions.

The “I Gotta Have It” Hormone.

Why are sweet cravings so much more common than cravings for the bitter taste of leafy greens? The answer lies in your brain: the taste of sweet activates dopamine receptors in the brain, which are responsible for most addictions.
Dopamine is the “I gotta have it” hormone. When you see that chocolate cake or other favorite sweet, dopamine levels rise and strengthen your desire for that sweet.
It really doesn’t matter if it is a refined sugar or an all natural molasses, agave, honey or date sugar product—as far as the brain in concerned, it is all the same.
While it is true that the natural sugars have more fiber and B vitamins to help the body cope with the sweet explosion, the brain makes quick use of it regardless of the source, and the pancreatic insulin will be challenged either way to quickly move that sugar surge out of the blood.

Fructose—A Safer Alternative?

Many “natural sweeteners” on the market today contain fructose as the sweet factor. Agave, for example, has a lower glycemic index than table sugar but is still a highly processed product that contains 90% fructose, compared to high fructose corn syrup, which is only 35-55% fructose.
Fructose may not spike insulin like table sugar, but it is still linked to diabetes, obesity, insulin resistance and high cholesterol.
Fructose is metabolized in the liver and quickly converted into belly fat and cholesterol, and not used by the body for energy (in nature, bears gorge on fruits in the late summer in an effort to begin storing the fat they will need through the winter).
Fructose is also a challenge for the liver to break down and, in excess, creates toxic metabolic waste products.
The problem is not fructose itself, but in the concentration. The fructose content of fruits is very small compared to the amount we ingest in the form of concentrated sweeteners.
Today, the number one source of calories in the U.S. is high fructose corn syrup.

Fructose-Driven Sweeteners
Honey: 47% fructose
Agave: 70-90% fructose
High Fructose Corn Syrup: 35-55% fructose

Insulin Resistance: The Not-So-Sweet Truth

An overwhelming majority of sweeteners, no matter the source, will spike insulin levels and raise the blood sugar much higher than we were designed to handle, as well as strain the liver, which is intimately involved in sucrose and fructose metabolism.
Excess sweet also overwhelms the muscle cells’ ability to use the sugar, and they eventually stop responding to the signals of insulin. This leads to a condition called insulin resistance. As a result, the level of sugar in the blood stays dangerously high for an extended period of time.

Sugar and Wrinkles

Excess sugar is converted into fat and often stored around the belly, elevating the levels of cholesterol. Excess glucose also sticks to proteins in the blood in a degenerative process called glycation.
Glycation is the process of sugar molecules attaching themselves to proteins in the body. It causes damage to two very important proteins: collagen and elastin, which are responsible for the health and elasticity of the skin. Yes, this leads to wrinkles, but more importantly, the health of the skin that lines the arteries, heart, gut and lungs is compromised.
Here is a list of the most common sweeteners, found on the labels of many foods, that I suggest to reduce or eliminate:
Agave
Barley Malt
Brown sugar
Brown Rice Syrup
Coconut Sugar
Corn sweetener
Corn syrup
Date sugar
Dextrose
Fructose
Fruit-juice Concentrate
Glucose
High-Fructose Corn Syrup (HFCS)
Honey
Invert Sugar
Lactose
Maltose
Malt syrup
Maple Syrup
Molasses
Raw sugar (also called Turbinado, Muscavado and Demerara)
Sucrose
Syrup

Artificial Sugar Risks

In an attempt to appease the insatiable desire for sweet, the food industry has created artificial sweets that are hundreds of times sweeter than sugar, but calorie free. There are many issues with these artificial sweeteners:
1. They send a sweet taste to the brain and never deliver any real energy. This drives an even stronger message of hunger and desire for sweet.
2. Most are made of excitotoxins that over-stimulate, exhaust and deplete the nervous system.
3. Some are made of small amounts of known carcinogens.
4. Artificial sweeteners have been found to actually increase weight gain, as they disturb metabolic hormones like leptin and insulin.

The Big Three

Saccharin (also known as “Sweet’N Low”): at very high doses causes bladder cancer in rats. Though this has never been reproduced in humans, it still carries a health warning on the label. It is made from sulfonamides, which are known allergens and may cause severe allergic reaction.
Aspartame (also known as “Nutrasweet” or “Equal”): of the 166 studies done on aspartame, almost half of them have funding ties that trace back to the manufacturer. Of the studies that were done independently, 100% of them found health issues related to aspartame. Aspartame contains about 10 percent methanol by weight, also known as wood alcohol, which is broken down into formaldehyde, and then formic acid, in your body. The body simply doesn’t have the mechanism to completely break this down. In the book, Aspartame Disease, Dr Roberts reported that 80% of the food additive complaints to the FDA were from aspartame.
Sucralose (also known as “Splenda”): maybe the most toxic of all, sucralose is made from a list of chemicals that will make your head spin: trityl chloride, acetic anhydride, hydrogen chloride, thionyl chloride, and methanol, in the presence of dimethylformamide, 4-methylmorpholine, toluene, methyl isobutyl ketone, acetic acid, benzyltriethlyammonium chloride, and sodium methoxide. The chlorine, a carcinogen, raises most of the health concerns.

Sugar Alcohol Sweeteners

Sugar Alcohols have recently become a popular sugar substitute. They are naturally occurring in some fruits and are generally about half as sweet as sugar, unlike the artificial sweeteners mentioned above. They are neither sugar nor alcohol, they just resemble their molecular structure. However, they are not completely absorbed in the digestive system and can cause gas, bloating and diarrhea. They do contain some calories and carbohydrates, and as such are not truly sugar-free.
Examples of Sugar Alcohols:
Sorbitol
Mannitol
Xylitol
Erythritol
Isomalt
Lactitol
Hydrogenated starch hydrolysates (HSH)
Maltitol

“Diabetic Safe” Sweeteners

Sweeteners that are advertised as being “diabetic and hypoglycemic safe,” such as Stevia, Lo Han, and Xylitol (a sugar alcohol) are better in some ways because they have little or no effect on blood sugar.

However, if we realize that it is the addiction to the sweet taste that is the issue that is so chronically out of balance in our culture—then we can see that in at least one way, all sweeteners are accomplishing the same end—they give us our “sweet injection.”

In doing so, they dull our ability to sense and be satisfied by the sweet taste of vegetables, nuts, seeds and grains.

Delaying the Inevitable

It is my belief that substituting sugar with any of the above sweeteners will only postpone the inevitable. With 1/3 of the adult population already pre-diabetic, and estimates claiming the entire population in the next decade, it might be time to break the sweet-taste habit now.

Does that mean you can never have a sweet? No. If you know for a fact that your fasting blood sugars are good, you may indulge once in awhile, but don’t make the sweet taste of sugar a regular part of your diet.

Take Precautions

In my previous articles on blood sugar and the epidemic of pre-diabetes, I cited research indicating the severe cardiovascular damage that takes place when the fasting blood sugar rises above 85ml/dL.
I encourage everyone to own a glucose meter (available for a low price at most pharmacies) and test your fasting blood sugars regularly, and make sure to adjust your sugar intake if that fasting number starts to rise.
If the fasting blood sugar creeps into the nineties, I suggest you avoid all sugars and reset your brain chemistry and taste buds to not desire sugar.

The (Perhaps Unexpected) Perks of Giving Up Sugar.

Believe it or not, once you break the sugar habit, you will begin to taste the sweet flavors found in vegetables, nuts and whole grains and you won’t feel deprived.

Not having sugar in your life is not depressing!

In fact, many of the mood swings and emotional ups and downs are due to the rise and fall of blood sugar.
Breaking this habit actually frees you from the roller coaster ride of sugar highs and lows, and delivers a more stable, calm, and naturally joyful experience of life.
Once your meals are balanced with all six tastes and the cravings for the sweet taste have been eliminated, then not only stevia but other natural sweeteners like molasses, honey and others can be used in moderation.

Small Steps to Sweet Freedom

1. Increase greens in your diet. We should aim for eating one to even two pounds of vegetables a day. Remember that the gorilla, who has a very similar digestive system to humans, eats half its weight in veggies each day.
2. Add pungent spices, as well as bitter and astringent fruits and veggies to your diet. These will help balance blood sugar and offset your addiction to the sweet taste.
3. Avoid processed foods.
4. Read labels—if you don’t recognize the ingredient as something natural, skip it.
5. Look at your plate—is there a protein, a whole starch (whole grains, potato, corn, sprouted bread), a source of good fat, and is the plate mostly green? Do your best to include all 6 tastes at every meal:
• sour (lemon is a good one)
• salty
• pungent (spicy)
• bitter (leafy greens)
• astringent (beans, pomegranate seeds, cucumber)
• sweet (sweet vegetables such as carrots and beets, squashes, grains such as millet and rice, to name a few!)