Saturday, November 16, 2013

The Science That Proves You Are What You Eat

March 4, 2013 | By admin | 6 Replies

Ginger Garner, Guest Writer
Waking Times

No one wants to hear the phrase "you are aging prematurely." However, that is exactly what is happening when you suffer from chronic disease.

The phrase "anti-inflammatory diet" is a huge buzzword now in medicine, fitness, and nutrition circles. But does it have any scientific support? Can we actually improve longevity through our nutritional and exercise habits?

The short answer is yes. Harvard trained physician and integrative medicine pioneer, Dr. Andrew Weil states, "It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer's disease." There is mounting evidence that foods and exercise can either cause or create inflammation in the body. Researchers and health care professionals alike report that most all modern diseases can be attributed to inflammation in the body.[1]

But how can we sort through the gimmick diets and mountains of supplements recommended to us by pop culture science? First, let's take a look at the science of inflammation in the body to understand why inflammation, even low grade levels of inflammation, can wreck your health.

The Science of Food-Induced Inflammation

Saturated Fat & Trans-Fatty Acids

"All foods fit into three categories: pro-inflammatory, neutral, or anti-inflammatory," says dermatologist and best-selling author, Nicholas Perricone, MD. Perricone says an anti-aging diet slows cellular aging, which depends on choosing foods that are anti-inflammatory and rich in antioxidants.

Dr. Alcock and colleagues, in a landmark study (Alcock et al 2012) on the role of dietary fats in inflammation, show through a comprehensive literature review of over 207 peer-reviewed medical studies, reported that "the body preferentially up-regulates inflammation in response to saturated fatty acids, which promotes harmful microbes." In short, the study found that saturated fat consumption immediately increases activity and presence of harmful and damaging gut bacteria, which are correlated with increased inflammatory response and expression of inflammatory genes. Saturated fats in general, induce inflammation by "activating nuclear transcription factors "(Schwartz et al 2010). The take home message is that a plant based diet, high in anti-oxidants, flavonoids, prebiotic, and probiotic function, can reduce our risk and even help us immediately manage inflammatory states in the body.

But that is not all. Saturated fats are not the only lurking inflammatory culprit of chronic disease.

Sugar & Starches

In addition to saturated fats and trans fatty acids, other foods which are inflammatory agents include:

Sugar
High sugar diets lead to abnormal modulation of the gut microbiome. This essentially contributes to insulin sensitivity, inflammation, macrophage infiltration, and other dysregulation in blood chemical levels (Cani et al 2009)
Starches
High starch/carbohydrate diets (potatoes) causes insulin levels to surge and trigger an inflammatory response and accelerate the aging process," (Perricone).

In a Nurse's Health Study (Mozaffarian et al 2011) that followed over 128,000 Americans over a 20 year period, the following specific foods were found to cause the most weight gain and in this order:

Potatoes in all forms
Sugar sweetened beverages
Red meats
Processed meats (deli meats)
Trans fat
Sweets/desserts
Refined grains

By contrast the same study found yogurt, whole fat milk, vegetables, whole grains, fruits, and nuts to be the least inflammatory.
Other anti-inflammatory foods include red wine, green tea, dark chocolate, as well as many common vegetables like garlic, broccoli, onions, kale, and chile peppers. Berries (which the Environmental Working Group labels as one of the "Top 12 Dirty Dozen" produce which must be organic) are considered high in flavonoids and anti-inflammatory, anti-parasitic, anti-microbial, and anti-oxidant effects.

Learn more about what foods to include in an anti-inflammatory diet, which resembles a Mediterranean Diet, here.

Exercise as an Anti-Aging Activity

At the Centre of Inflammation and Metabolism, research supports the anti-inflammatory effects of exercise as well. "Regular exercise offers protection against all-cause mortality, primarily by protection against atherosclerosis and insulin resistance. There is also evidence that physical training is effective as a treatment in patients with chronic heart diseases and type-2 diabetes" via inducing anti-inflammatory actions (Pederson 2006). The study suggests that regular exercise induces suppression of inflammatory activity such as TNF-alpha (tumor necrosis factor-alpha) induced insulin resistance. Brandt and Pederson (2010) also report that regular exercise offers protection against type 2 diabetes, cardiovascular diseases, colon cancer, breast cancer, and dementia via "induction of an anti-inflammatory effect secondary to reduction of visceral fat mass" or by cellular and biochemical environmental changes in the exerciser.

When a person exercises, scientists posit that contracting skeletal muscles facilitate healthy neuroendocrine regulation. This means that exercise (like yoga or Tai Chi, for example) via contracting skeletal muscles release myokines that have an anti-inflammatory biochemical, or endocrine, effect. Further, changes in signaling pathways involved in "fat oxidation and glucose uptake" further increase the anti-inflammatory benefits of exercise. What this means is that exercise can have both local and global anti-inflammatory effects. For example, therapists or physicians working in orthopaedic medicine should consider the enormous implications that anti-inflammatory dietary counseling would have on improved patient outcomes. Personally, it means that even after a single inflammatory meal – your body is adversely affected on both a macro (whole body health) and micro (cellular and biochemical health) level. The good news is that a single anti-inflammatory meal or bout of exercise can result in immediate improvement in your systemic health.

Benefits of having healthy "anti-inflammatory" exercise and nutritional habits include: (Gonzales 2010, Jin 2010, Larrosaa et al 2010, Mamplekou et al 2010, Muller 2010, Pantsulaia et al 2010, Sticher et al 2010, Garcia-Lafuente et al 2009, Jurenka 2009, Tice et al 2003, McAlindon and Felson 1997):

Decrease your risk for chronic diseases like heart disease, arthritis, diabetes, and dementia.
Decrease your risk of cancers like breast, prostate, colon, and colorectal cancer
Decrease your risk of neurodegenerative and autoimmune diseases
Lose & maintain a healthy weight
Improve lung/respiratory health
Improve neurophysiological and psycho-emotional health (i.e. depression)
Decrease allergies
Stabilize blood sugar

Pursuit of longevity and enjoying a high quality and quantity of life depends on developing good anti-inflammatory lifestyle habits, especially for exercise and nutrition. In effect, the old cliché "you are what you eat," really is true.

About the Author

Ginger Garner MPT, ATC — is an educator and subject matter expert in medical therapeutic yoga and women's health. As a published author and sought after speaker, Ginger pens the popular blog for mothers — Breathing In This Life (BITL –which is one of the columns in Yang-Sheng magazine and network). Ginger is founder of Professional Yoga Therapy (PYT), the first education program for Complementary and Alternative Medicine practice in medical therapeutic yoga in the US. Ginger's focus is on education and activism for maternal and child health – through BITL, her school, PYT, through the organization she founded for Haiti relief in 2009, Musicians 4 Missions, and her work with the Initiative to Educate Afghan Women. Ginger has spoken and performed across the US to educate people about medical yoga and to raise awareness and funds for improving women's health. As a working mother of three she has learned a thing or two about finding work/life balance through the healing arts, which she shares through BITL, at www.gingergarner.com.

Sources:

Aggarwal BB, Harikumar KM. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Int J Biochem Cell Biol. 2009 Jan;41(1):40-59. Epub 2008 Jul 9.
Aggarwal BB, Sundaram C, Malani N, Ichikawa H. Curcumin: The Indian solid gold. Adv. Exp. Med. Biol. 2007; 595: 1-75.
Alcock J, Franklin ML, and Kuzawa CW. Nutrient Signaling: Evolutionary Origins of the Immune-Modulating Effects of Dietary Fat. The Quarterly Review of Biology. Vol 87, No. 3 September 2012. pp 187-223.
Brandt C, Pedersen BK. The role of exercise-induced myokines in muscle homeostasis and the defense against chronic diseases. J Biomed Biotechnol. 2010;2010:520258. Epub 2010 Mar 9.
Fantuzzi G. Aipose tissue, adipokines, and inflammation. J. Allergy Clin. Immunol. 2005; 115:911-915.García-Lafuente A, Guillamón E, Villares A, Rostagno M, Martínez J. Flavonoids as anti-inflammatory agents: implications in cancer and cardiovascular disease.Inflammation Research. Vol 58 (9); 2009-09-01: pp 537-552.González-Gallego J, García-Mediavilla MV, Sánchez-Campos S, Tuñón MJ. Fruit polyphenols, immunity and inflammation. Br J Nutr. Oct;104 Suppl 3:S15-27. 2010.Hsu A, Bray TM, Ho, E. Anti-inflammatory activity of soy and tea in prostate cancer prevention. Exp. Biol. Med. 2010 235: 659-667.Hyman, M. Is Your Body Burning Up With Inflammation? August 27, 2009. Article originally published in Huffington Post.Mathur N. Pedersen BK. Exercise as a means to control low-grade systemic inflammation. Mediators Inflamm. 2008:2008:1-6.
Jin JH, Kim JS, Kang SS, Son KH, Chang HW, Kim H. Anti-inflammatory and anti-arthritic activity of total flavonoids of the roots of Sophora flavescens. J Ethnopharmacol. Feb 17;127(3):589-95. Epub 2009 Dec 23.2010.
Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Alternative Medicine Review, 2009 June; 14(2): 141-53.
Mamplekou, E, Bountziouka, V, Psaltopoulou, T, Zeimbekis, A, Tsakoundakis, N, Papaerakleous, N, Gotsis, E, Metallinos, G, Pounis, G, Polychronopoulos, E, Lionis, C, Panagiotakos, D. Urban environment, physical inactivity and unhealthy dietary habits correlate to depression among elderly living in eastern Mediterranean islands: The MEDIS (MEDiterranean ISlands elderly) study. The Journal of Nutrition, Health & Aging. Vol 14(6); 2010-06-01: 449- 455.
McAlindon T, Felson DT. Nutrition: risk factors for osteoarthritis. Ann Rheum Dis 1997;56:397-400 doi:10.1136/ard.56.7.397Mueller M, Hobiger S, Jungbauer. Anti-Inflammatory Activity of extracts from fruit
Mozaffarian et al 2010. Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Medicine 7:31000252
Pantsulaia I, Kalichman L, Kobyliansky E. Association between radiographic hand osteoarthritis and RANKL, OPG and inflammatory markers. Osteoarthritis and cartilage / OARS, Osteoarthritis Research Society 1 November 2010 (volume 18 issue 11 Pages 1448-1453 DOI: 10.1016/j.joca.2010.06.009)
Pederson 2006. The Anti-Inflammatory Effect of Exercise. Essays Biochem. 2006;42:105-17.
Pederson and Saltin 2006. Evidence for Prescribing Exercise as Therapy for Chronic Disease. Scandinavian Journal of Medicine & Science in Sports. Volume 16, Issue S1, pages 3–63, February 2006
Peterson and Pederson 2006. The Role of IL-6 in Mediating the Anti-Inflammatory Effects of Exercise. Journal of physiology and pharmacology ISSN 0867-5910 2006, vol. 57, pp. 43-51, SUP10 [9 page(s) (article)]
Schwartz et al 2010. Nutrient Modification of the innate immune response: a novel mechanism by which saturated fatty acids greatly amplify monocyte inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology 30: 802-808.
Stewart LK, Flynn MG, Campbell WW, et al. The influence of exercise training on inflammatory cytokines and C-reactive protein. Med. Sci Sports Exerc. 2007;39:1714-1719.
Sticher MA, Smith CB, Davidson S. Reducing heart disease through the vegetarian diet using primary prevention. Journal of the American Academy of Nurse Practitioners. VL - 22, IS - 3, PB - Blackwell Publishing Ltd. 134-139. 2010. Tice JA, Browner W, Tracy RP,Cummings SR. The relation of C-reactive protein levels to total and cardiovascular mortality in older U.S. women. Am J Med. 2003 Feb 15;114(3):199-205.
Tice JA, Browner W, Tracy RP, Cummings SR. The relation of C-reactive protein levels to total and cardiovascular mortality in older U.S. women. Am J Med. 2003 Feb 15;114(3):199-205.
[1] Alcock et al 2012, Hsu 2010, González-Gallego et al 2010, Larrosaa et al 2010, Sticher et al 2010, Hyman 2009, Garcia-Lafuente et al 2009, Aggarwal and Harikumar 2008, Aggarwal et al 2007, Fantuzzi 2005, Pederson 2006, Pederson and Saltin 2006, Peterson and Pederson 2006, Stewart et al 2007.

This article is offered under Creative Commons license. It's okay to republish it anywhere as long as attribution bio is included and all links remain intact.

Top Vegan Sources of Immune-Boosting Zinc

Michelle Schoffro Cook
November 15, 2013
5:11 pm
92 comments

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Zinc is one of the most critical nutrients needed for maintaining a strong immune system. It's also imperative for digestion and utilization of carbohydrates like grains, vegetables, fruits, and sugars as well as protein foods.

It helps to ensure healing from wounds and burns and supports healthy prostate function in men. It is necessary for healthy blood, bones, brain, heart, liver, and muscles. If you haven't already guessed, adequate zinc is essential for great health.

Some of the symptoms of a zinc deficiency include: acne, a small appetite, brittle nails, growing pains or stunted growth in children, diarrhea, difficulty conceiving children, frequent colds or flu, hair or nails grow slowly, loss of sense of smell or taste, prostate disorders or impotence in men, sleep disturbances, and slow-healing wounds or injuries.

There are many plant-based sources of zinc. Here are some of the best ones:

Beans/Legumes, including: black beans, chickpeas, kidney beans, navy beans, pinto beans, Romano beans, etc.
Beets and beet greens
Brazil nuts (other nuts too but Brazils contain higher amounts)
Carrots
Dark leafy green vegetables
Nuts and nut butters
Onions
Peas
Pumpkin seeds
Seeds like pumpkin and sunflower seeds
Sprouts
Sunflower seeds
Whole grains and breads

Be sure to eat fermented foods as well since zinc tends to become more bioavailable during the fermentation process. These foods include: miso, tempeh, sourdough breads, fermented vegetables, sauerkraut, seed and nut cheeses that are fermented, and non-dairy yogurt.

Adapted from The Life Force Diet by Michelle Schoffro Cook, PhD, ROHP.

Subscribe to my free e-magazine World's Healthiest News to receive monthly health news, tips, recipes and more. Follow my blog on my site HealthySurvivalist.com, Twitter @mschoffrocook and Facebook.

Lower Your Blood Pressure with Purple Potatoes

Posted: 15 Nov 2013 10:16 AM PST

Great news for potato lovers: they may be a health food after all. Although many people now think of potatoes as fattening, starchy and one of those white foods to avoid, research shows that just a couple of servings a day reduces blood pressure almost as much as oatmeal - without causing weight gain.

But don't get carried away. The potatoes in the study were not fried or served with ketchup or sour cream and bacon bits. They were instead cooked without oil in a microwave oven. Some might argue that potatoes aren't even edible like that.

The research was done on a group of overweight people with high blood pressure and the results were presented at the National Meeting & Exposition of the American Chemical Society (ACS).

Joe Vinson, Ph.D. of the University of Scranton headed the research and is hoping to remake the potato's sad nutritional image. He points out that most people think of potatoes as fattening, high-carb, and basically empty calories. That's why more than any other vegetable, they've been abandoned by many health conscious people. But Vinson points out that when prepared without frying or fat, one potato has only 110 calories and dozens of healthful phytochemicals and vitamins.

In the study, 18 patients who were primarily overweight or obese with high blood pressure ate 6-8 purple potatoes (each about the size of a golf ball) with skins twice daily for a month. The researchers used purple potatoes because the purple pigment in fruits and vegetables is especially rich in beneficial phytochemicals.

The average diastolic blood pressure of the study subjects dropped by 4.3 percent and the systolic pressure decreased by 3.5 percent, said Vinson, who has done extensive research on healthful components in foods. The majority of subjects took anti-hypertensive drugs and still had a reduction in blood pressure. None of the study participants gained weight.

Although researchers used purple potatoes, they believe that red-skin potatoes and white potatoes may have similar effects.

Vinson said that other studies have identified substances in potatoes with effects in the body similar to those of the well-known ACE-inhibitor medications, the main pharmaceutical treatment for high blood pressure. Other phytochemicals in potatoes occur in amounts that rival broccoli, spinach and Brussels sprouts, and also may be involved in the beneficial blood pressure effect according to Vinson.

Should you eat 8 purple potatoes twice a day? Probably not. But the study does show that it doesn't hurt and potatoes have some serious health benefits.

Unfortunately for French fry and potato chip fans, high cooking temperatures seem to destroy most of the healthy substances in a potato, leaving mainly starch, fat and minerals. Skip the microwave, too, and try them simply baked. But don't forget the butter for additional health benefits.

Written By:

Margie King, Health Coach

Margie King is a holistic health coach and graduate of the Institute for Integrative Nutrition®. A Wharton M.B.A. and practicing corporate attorney for 20 years, Margie left the world of business to pursue her passion for all things nutritious. She now works with midlife women and busy professionals to improve their health, energy and happiness through individual and group coaching, as well as webinars, workshops and cooking classes. She is also a professional copywriter and prolific health and nutrition writer whose work appears as the National Nutrition Examiner. To contact Margie, visit www.NourishingMenopause.com.

source

Healthy Snacks

Scroll down for pictures in the original Portuguese Version.......

Written by : Ingrid Alcantara on October 1, 2013 .

healthy Snacks

Posted: 15 Nov 2013 10:25 AM PST
Brussels sprouts and carrots
2
" Sometimes I like to snack Brussels sprouts or carrots - especially before dinner . I 'm eating either while I'm cooking , and how easily it a cup of vegetables and all their beneficial nutrients (such as fiber, vitamin A and vitamin C ) . " - Nutritionist anonymous
roasted seaweed
3
" I love packages ready roasted seaweed . This is the perfect snack for me when my kids are eating dinner , but I 'm having dinner with my husband later. It has only 16 calories per package , so if you want to eat a second package can " . - Nutritionist anonymous
Green apple with almond butter
5
" Snacks are always the key ! I'm a big fan of a tablespoon of almond butter on a cracker with slices of grain green apple " - Lisa C. Cohn .
avocado
6
"I like half avocado with lemon and sea salt - and apple slices , if more is needed " - Keri Glassman .
Dried cherries and roasted nuts
7
" I like dried cherries and walnuts or toasted almonds ( the cherries are sweet and full of antioxidants and nuts contain healthy oils and protein to keep me satisfied ) " - Angela Ginn .

roasted edamame
9
" My favorite snack is edamame ( cooked made with soybeans still in the pod ) roasted . It has protein , is portable , convenient and quick at work . It is useful to carry on business as well. I keep some in my desk so I always have a healthy snack close by . " - Nutritionist anonymous
Vitamin cabbage with avocado
10
" Vitamin A hit with avocado cabbage, for energy, satiety and deliciosidade " - Rochelle Sirota . [ HuffingtonPost , LifeHacker ]

Escrito por: Ingrid Alcântara em outubro 1, 2013.

Lanches saudáveis

Posted: 15 Nov 2013 10:25 AM PST

Couve de Bruxelas e cenouras

"Às vezes eu gosto de lanchar couve de Bruxelas ou cenouras – especialmente antes do jantar. Eu vou comendo uma ou outra enquanto estou cozinhando, e nisso como facilmente uma xícara de legumes e todos os seus nutrientes benéficos (como fibras, vitamina A e vitamina C)". – Nutricionista anónimo

Algas assadas

"Eu amo pacotes prontos de algas assadas. Este é o lanche perfeito para mim quando meus filhos estão jantando, mas eu vou jantar com meu marido mais tarde. Tem apenas 16 calorias por pacote, então se você quiser comer um segundo pacote, pode!". – Nutricionista anônimo

Maçã verde com manteiga de amêndoa

"Lanches são sempre a chave! Sou uma grande fã de uma colher de sopa de manteiga de amêndoa em um biscoito de grãos com fatias de maçã verde" – Lisa C. Cohn.

Abacate

"Eu como meio abacate com limão e sal marinho – e fatias de maçã, se mais for necessário" – Keri Glassman.

Cerejas secas e nozes torradas

"Gosto de cerejas secas e nozes ou amêndoas torradas (as cerejas são doces e cheias de antioxidantes e as nozes contêm óleos saudáveis e proteínas para manter-me satisfeita)" – Angela Ginn.

Edamame torrado

"Meu lanche favorito é edamame (preparado feito com grãos de soja ainda dentro da vagem) torrado. Tem proteína, é portátil, conveniente e rápido durante o trabalho. Ele é útil para levar em viagens de negócios também. Guardo alguns na minha mesa para que eu sempre tenha um lanche saudável por perto". – Nutricionista anónimo

Vitamina de repolho com abacate

"Uma vitamina de abacate batido com repolho, para energia, saciedade e deliciosidade" – Rochelle Sirota.[HuffingtonPost, LifeHacker]

Milk Thistle - Cardo-mariano

This article is started with the English translation first and subsequently followed by the Portuguese original because of all the fine pictures added to it.

Posted: 15 Nov 2013 10:56 AM PST

Nome popular: Cardo-mariano

Nome científico: Silybum mariano

Milk thistle

Posted: 15 Nov 2013 10:56 AM PST
Common name : Cardo - Marian
Scientific name : Silybum Marian

    It's called milk thistle causes those white veins that have their leaves , it was believed that the milk of Mary breastfeeding Jesus had fallen upon the plant .
    Its leaves have veins and white spots that look like drops of milk .
    It is better known for increasing the flow of milk in lactating women , and also by his power against liver disease (liver ) .

thistle marianc

    The parts used in alternative medicine are the seeds , leaves and flowers of the plant .
    Its flowers are widely consumed in salads , in ancient times it was used to treat anxiety , melancholia , depression and excess bile black ( typically greenish-yellow liquid having the gallbladder , which is the hepatic system ) .
    Contains bitter principles
    It is effective to be used by people who has cancer before and after chemotherapy.
    It is a plant that grows up to 1 meter and a half and spreads up to 90 centimeters.
    You can not use the plant in no way pregnancy and also in people suffering from high blood pressure.
    Bile has action in the body , or stimulates bile flow .
    It galactogogues action in the body , or increasing milk production.
    It is antidepressant .

milk thistle - garden -medicinal -hu - UFSC
Milk Thistle - Sheets - Photo : Garden of Medicinal UFSC

    Protects the liver to be used regularly.
    It antiviral , or kill and ends with the proliferation of viruses.
    Contains polyacetylenes , which are natural products found in certain plants and which avoids , when consumed , the onset of cancer and other diseases.
    Contains Flavolignanas that acts protecting the liver .
    One can make a dye made with the seed to take 30 drops per day to treat liver and gall bladder , and one teaspoon every day to prevent disease in the liver or gall stones .
    At the pharmacy sells the capsules , herbal medicine that comes ready to be consumed with their active powder inside the capsule.
    You can make tea ( infusion ) with leaves to stimulate milk production in women who already had children and are breastfeeding , or made with only the seeds of milk thistle crushed ( = tea decoction with hard parts of the plant ) , to treat of liver problems .

More about Ingrid Alcantara
Written by : Ingrid Alcantara on October 1, 2013 .

healthy Snacks

Posted: 15 Nov 2013 10:25 AM PST
Brussels sprouts and carrots
2
" Sometimes I like to snack Brussels sprouts or carrots - especially before dinner . I 'm eating either while I'm cooking , and how easily it a cup of vegetables and all their beneficial nutrients (such as fiber, vitamin A and vitamin C ) . " - Nutritionist anonymous
roasted seaweed
3
" I love packages ready roasted seaweed . This is the perfect snack for me when my kids are eating dinner , but I 'm having dinner with my husband later. It has only 16 calories per package , so if you want to eat a second package can " . - Nutritionist anonymous
Green apple with almond butter
5
" Snacks are always the key ! I'm a big fan of a tablespoon of almond butter on a cracker with slices of grain green apple " - Lisa C. Cohn .
avocado
6
"I like half avocado with lemon and sea salt - and apple slices , if more is needed " - Keri Glassman .
Dried cherries and roasted nuts
7
" I like dried cherries and walnuts or toasted almonds ( the cherries are sweet and full of antioxidants and nuts contain healthy oils and protein to keep me satisfied ) " - Angela Ginn .

roasted edamame
9
" My favorite snack is edamame ( cooked made with soybeans still in the pod ) roasted . It has protein , is portable , convenient and quick at work . It is useful to carry on business as well. I keep some in my desk so I always have a healthy snack close by . " - Nutritionist anonymous
Vitamin cabbage with avocado
10
" Vitamin A hit with avocado cabbage, for energy, satiety and deliciosidade " - Rochelle Sirota . [ HuffingtonPost , LifeHacker ]

Posted: 15 Nov 2013 10:56 AM PST

Nome popular: Cardo-mariano

Nome científico: Silybum mariano

É chamado cardo-mariano por causas daquelas nervuras brancas que tem nas suas folhas, que acreditava-se que o leite de Maria amamentando Jesus tinha caído em cima da planta.
Suas folhas tem nervuras e pontos brancos que se parecem com gotas de leite.
É mais conhecida por fazer aumentar o fluxo de leite em mulheres que amamentam, e também pelo seu poder contra doenças hepáticas (fígado).

As partes usadas na medicina alternativa são as sementes, as folhas e as flores da planta.
Suas flores são muito consumidas em saladas, que na antiguidade era usada para tratar angústia, melancolia, depressão e excesso de bílis negra (líquido geralmente amarelo-esverdeado que tem na vesícula biliar, que constitui o sistema hepático).
Contém princípios amargos
É Eficaz para ser usada por pessoas que tem câncer, antes e depois da quimioterapia.
É uma planta que cresce até 1 metro e meio e se espalha por até 90 centímetros.
Não se pode usar a planta na gravidez de maneira nenhuma, e também em pessoas que sofrem de pressão alta.
Tem ação colagoga no organismo, ou seja, estimula o fluxo da bile.
Tem ação galactagoga no organismo, ou seja, aumenta a produção de leite.
Ela é antidepressiva.

Cardo Mariano – Folhas – Foto: Horto Medicinal da UFSC

Protege o fígado ao ser usada regularmente.

É antiviral, ou seja, mata e acaba com a proliferação de vírus.

Contém poliacetilenos, que são produtos naturais encontrados em certos tipos de plantas e que evita, quando consumida, o aparecimento de câncer e outras doenças.

Contém Flavolignanas, que atua protegendo o fígado.

Pode-se fazer uma tintura feita com a semente para tomar 30 gotas por dia para tratar problemas no fígado e na vesícula, ou 1 colher de chá todos os dias para prevenir doenças no fígado ou pedra na vesícula.

Na farmácia vende as cápsulas, medicamento fitoterápico que já vem pronto para ser consumido com seus princípios ativos em pó, dentro da cápsula.

Pode fazer chá (infusão) com as folhas para estimular a produção de leite na mulher que já teve o filho e está amamentando; ou feita só com as sementes do cardo-mariano amassadas (decocção = chá com partes duras da planta), para tratar de problemas no fígado.

Escrito por: Ingrid Alcântara em outubro 1, 2013.

Lanches saudáveis

Posted: 15 Nov 2013 10:25 AM PST