Combat Stress with 7 Vitamins & Supplements

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Stress is something that seems to be embedded permanently in modern lifestyles, especially with our current state of COVID-19. Stress is developed along with the effort of getting a job, holding a job, making money, and the like. Relationship and health issues add to the strain.

As people grow older, the presence of acute stress in their lives usually becomes chronic. The common causes of stress will generate tension, exhaustion, upset stomachs, nervous problems, headaches, anger, and irritability. Aside from having enough sleep, daily exercise, and a proper diet, supplementary vitamins, and nutrients can help in fighting these symptoms.

7 Stress-Fighting Supplements or Vitamins 

  1. Glycine

Glycine helps in creating your proteins. Research tags glycine in encouraging your body to rest with its calming influence on the nerves and its capacity to lower body temperature for good sleep and promotes alertness and focus. Those who take it are encouraged to eat before taking their nightly dose.

  1. L-theanine 

An amino acid found in tea can reduce stress by helping the body relax. This is called L-theanine, which has a sedative effect, according to studies.

Researchers also point to the combined effect of L-theanine and caffeine for best results, each ingredient having less effect when taken alone.

  1. Rhodiola Rosea 

Rhodiola, which has the scientific name Rhodiola Rosea, is found in Asian or Russian mountain regions. This adaptogen is commonly in these areas. It helps to stimulate your body to respond well to stress with better resistance.

Non-toxic and natural, its active ingredients are salidroside and rosavin. Studies show the herb to have had positive effects linked to those taking it to address chronic fatigue syndrome, sleeping problems, and impaired concentration and memory.

  1. Ashwagandha

India has its share of therapeutic herbs, and these include ashwagandha, known in science as Withania somnifera, and in Ayurveda as a healing herb. Experts have found this herb to be powerful in helping the body have the resilience to mental or physical stress.

  1. Melatonin 

There is a hormone linked to stress reduction and promotion of quality sleep. Melatonin is a hormone naturally produced by the body that has been found to promote sleep. Studies show people with primary disorders like insomnia had increased sleep quality by taking small doses of the hormone.

  1. Kava

Piper methysticum, more commonly known as kava, comes from a South Pacific evergreen shrub. Its active compounds are known as kavalactones, and they’ve been studied for their capacity to reduce stress and relieve anxiety.

More research is being conducted on kava since it may cause liver damage. However, if you want safe products, buy those that have been approved by organizations such as Underwriters Laboratories and NSF International.

  1. Vitamin B Complex

Metabolism is a need when you eat food. This food converts well into energy with good digestive habits and supplements that include B complex vitamins that contain the complete eight vitamins. B vitamins are closely linked to combating stress as well as reducing the risk of dementia, certain cancers, and heart disease. We include the essential B vitamins in our GrandFusion fruit and vegetable powders because of all the health benefits associated with them.

Your Wellness

When dealing with fatigue and chronic stress, it would be best to start addressing it by consulting expert medical professionals. The items enumerated here are well known to these, and you should ask them before using any of the supplementary items. Some cannot be taken for persons with certain diseases or conditions.

Inspired by www.ecowatch.com

The Top 5 Nutrients That Vegan Athletes Need

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Being a high-level athlete and a vegan is not an impossible feat. It can be done. Vegan athletes are very attentive to their nutrition, which gives them an edge when it comes to fueling their bodies for optimum performance. Here are the essential 5 nutrients for vegan athletes.

Omega-3 Fatty Acids

Algae, avocado, flaxseed, and walnuts are good vegan sources for omega-3 rich foods. This nutrient will boost your mood, stabilize your mood, and even achieve optimum cognitive function. It also helps fight inflammation, which is key to decreasing recovery time after an intense training session. Omega-3 fatty acids also boost the efficacy of your recovery between training.

Zinc

Zinc is an essential mineral that plays a role in boosting the body’s defense system or immunity. Vegan athletes and athletes, in general, are at risk of getting sick when taking off from training. To prevent this, adding zinc to your top 5 nutrient list is a must.

In fact, according to scientific journals, adequate zinc consumption is needed to eliminate stress and enhances tissue repair after heavy training. Good sources of zinc for vegan athletes are soy, whole grains, seeds, nuts, lentils, and beans. Not only are beans and lentils rich in zinc, but it is also a good source of iron.

Iron

Iron is the reason why our blood is red. And it is the iron contained in these red blood cells that enable it to carry oxygen and deliver to each cell in the body. Deficiency in iron can cause fatigue and will require extra work from a vegan athlete which becomes a vicious cycle. So, to perform well, a vegan athlete needs to make sure that they eat iron-rich foods that are vegan approved. This list would include swiss chard, tomatoes, seeds, nuts, grains, and legumes.

Vitamin D3

Vitamin D can be naturally stimulated through adequate sun exposure. Vitamin D2 and vitamin D3 can be sourced from plants. Vitamin D, as a whole, plays a role in bone building. Therefore, adequate amounts of this vitamin in the diet is needed to support healthy bones and muscles if you want to take your game to the next level. For vegans, vitamin D2 and D3 sources can come from cereals, non-dairy milk, fortified orange juice, and mushrooms.

Vitamin B12

Also known as cobalamin, Vitamin B12 promotes optimum nerve, blood, and brain function. For a vegan athlete, this vitamin is essential because any interruption in the transmission of nervous signals can mean muscular function reduction. Thus, a deficiency of this vitamin is equated to lessened power and strength performance. An excellent vegan source for vitamin B12 is nutritional yeast and methylcobalamin.

Inspired by www.bustle.com

The In-Depth Look at Natural vs. Synthetic Vitamins

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We eat whole foods, not just because we are hungry. It is our body’s way of letting us know that we need substance to keep our body functioning naturally. However, food choices and our fast-paced lifestyle have led to lower nutrition food with high calories, prompting us to rely on vitamin supplements. Below is a breakdown of the most essential vitamins and the differences between natural vs. synthetic forms

Vitamin A – naturally occurring in orange to red-colored foods like carrots. In its natural form, it is known as beta carotene. Its synthetic form is known as beta-ionone, retinyl acetate, and/or retinyl palmitate. The synthetic form primarily comes from palm oil—a leading cause of deforestation.

Vitamin B1 – also known as thiamine, vitamin B1 is found in green, leafy plants. Its synthetic counterpart is made from hydrochloric acid, acetone, ammonia, and coal tar to form thiamine hydrochloride or thiamine mononitrate. This is crystalline in form and may accumulate in our joints, which may lead to health issues.

Vitamin B2 – whole grains, almonds, eggs, and green leafy veggies are rich in riboflavin or vitamin B2. Its synthetic counterpart does not stay in our bloodstream for long periods, unlike its natural counterpart, and is quickly expelled akin to a toxic substance.

Vitamin C – found in citrus fruits. It naturally co-occurs with phytonutrients and flavonoids, while the synthetic ones do not, which makes it less useful than its natural counterpart.

Vitamin E – its most effective form can be gotten from the oils of seeds and grains. Its synthetic form does not stay long in our body and is expelled out of the system speedily, unlike natural vitamin E.

Vitamin K – found in green leafy vegetables. Coal tar derivatives are used to create the synthetic form, which is highly toxic and can negatively affect immunity.

Vitamin B6 – can be naturally sourced from bananas, broccoli, and spinach, to name a few. It is also known as pyridoxine, which plays a considerable role in normal body functioning. It is also known as the most toxic water-soluble vitamin, which can cause nerve damage.

Vitamin D – is naturally stimulated with sun exposure. Synthetic sources come from waxy secretions of animals and animal fat.

Vitamin B12 – also referred to as cobalamin B12 it can be found in seaweed and algae and also produced by bacteria in our tummy. The synthetic source comes from fermented cyanide and cobalt to create cyanocobalamin. Cyanide is a toxic chemical.

Vitamin B9 – also called folate, whole grains and leafy veggies are rich in this nutrient. Folic acid is its crystalline and synthetic form, which is not readily absorbed by the body.

Vitamin B6 – plants are a good source of pyridoxine or vitamin B6. In its synthetic form, it is produced from formaldehyde, HCL acid, and petroleum ester, which are not easily converted to its usable form.

Vitamin B5 – cereal grains, milk, eggs, and veggies are rich in pantothenate or vitamin B5. Formaldehyde and isobutyraldehyde are used to make pantothenic acid, which is the crystalline synthetic form of vitamin B5.

The common thing with synthetic vitamins is that they are sourced from chemicals that we know to be unpalatable and even toxic. There alone lies the BIG difference between these two. Do you want to be served a tablespoon of crystal-aldehyde or a bowl of veggies?

Do you really need more Vitamin K?

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If you belong to the older adult group, then you may need to supplement your diet with more vitamin K., And if within that group you are a male, then you absolutely must add more vitamin K to your diet. Why? Because Dr. Sarah Booth of the Tufts University in Boston said so.

According to a study, aging is characterized by a low-grade, pro-inflammatory state, and vitamin K has shown to suppress the production of pro-inflammatory cytokines. Low-grade inflammation is seen to be a contributing factor in the progression and onset of chronic aging problems like osteoarthritis, heart diseases, and others. This is reason enough why people should augment their diet with foods rich in vitamin K to lower their risk for age-related chronic inflammatory diseases.

Benefits of Vitamin K

Vitamin K is most famous for its role in the blood clotting mechanism. Without vitamin K, a lot of people may die of hemorrhage or continuous bleeding. Clotting is the process by which the body can suppress bleeding and begin wound healing.

On another note, vitamin K is also needed in the creation of the proteins that affect the health of blood vessels, cartilage, and bone. Emerging studies have linked vitamin K to a vital function in keeping tissues from calcification. A good example is osteoarthritis, where the knee cartilage calcifies, thereby causing great pain and decreased mobility.

Naturally Occurring Vitamin K

Many of us know that vitamin K can be found in dark green leafy vegetables. The greener and the darker green the color, the richer it is in the vitamin. The source is known as vitamin K1.

Vitamin K can also be found naturally in animal products and is known as Vitamin K2. Bacteria also produce it in our colon. Fermented foods, beef, and egg yolks are rich in vitamin K 2.

It has been reported that vitamin K2 is the superior form of this vitamin. However, scientific studies show that vitamin K1 is readily accessible, is safe for consumption, and can be converted to vitamin K2 if needed.

How Much Do You Need?

The daily recommended dietary allowance for vitamin K is 90mcg for women and 120mcg for men. In terms of food portions, a cup of raw dark green leafy vegetables will give you more than your recommended daily allowance. It is also highly recommended to serve your green leafy veggies with a drizzle of fat to enhance vitamin absorption.

Food and beverage companies can use certain GrandFusion products to add high concentrations of plant-based vitamin K1. Learn more about our products here.

When Using Blood Thinners

If you are on a medication to thin your blood, you may want to hold off on your vitamin K consumption because this will negate the effect of blood thinners like Coumadin (warfarin) and increase your likelihood of blood clots.

Being on blood thinners, though, does not mean you have to hold off on green leafy veggies because they also contain potassium, folate, fiber, and antioxidants that your body needs. The key to balancing blood thinners and the vitamin is to be consistent on the amount of these foods that you take every day so that you do not need to alter your warfarin dose.

Inspired by www.consumerreports.org

Fad Diets and Busy Lifestyles Linked to Nutrient Deficiencies

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There are always two sides to every story. While there is an increase in the number of people who adopt healthy lifestyles, there are those that succumb to eating unhealthy foods because of the fast-paced lives that they live. In the United Kingdom, a study published in the Lancet Medical Journal shows that more young people are opting for junk foods and fad diets. They are at risk for nutrient deficiencies. Specifically, teenage girls between the age of 11 and 18 were found to be deficient from nine (9) essential nutrients such as Potassium, Magnesium, Selenium, Iodine, Zinc, Vitamin B2, Vitamin A, Calcium, and Iron.

What Are the Numbers?

This particular study evaluated the intake of essential nutrients among British people from 1996 to 2016. Absorption of Calcium among teenage girls has fallen by 10%, which may affect bone strength and development among young women. Moreover, Vitamin D has fallen by 22%, and this is an essential nutrient for the bones, lungs, and brain. Iron, on the other hand, has fallen by 5%, and Potassium has decreased by 4%. Both Iron and Potassium are crucial for having a healthy cardiovascular system.  Vitamin A, which is vital for the eyes as well as reproductive health, has fallen by as much as 21%. Although this may be the case, protein intake increased by 10%, followed by Zinc and Magnesium by 4% and 2%, respectively.

On the other hand, the calorie and fat intake of teenage girls has also fallen by 17% and 25%, respectively. This is very surprising and ironic compared to countries where adolescent obesity is a big problem. Intake of an adequate number of calories and fats is necessary to drive the healthy metabolism of the body.

UK  Needs To Fortify Diets to Address Nutrient Deficiencies

Lead author Dr. Emma Derbyshire from the Health Consultancy Nutritional Insight Limited noted that despite that, there is so much information on health and nutrition, the UK diet has not improved. Moreover, the declining intake of vitamins and minerals from the right kinds of food is also a big problem as people are still opting for junk food that is, unfortunately, devoid of any nutrition. The lousy diet choices of people are responsible for around 90,000 deaths in Britain yearly. One in six deaths in the UK is associated with unhealthy foods.

The natural and easy way to do this is with our GrandFusion® fruit and vegetable powders. With just 1/4 teaspoon of powder in one of our blends, you can add as much as 50% of the daily value of 12 different vitamins from fruits and vegetables. GrandFusion® is the natural way to enhance your products and add all-natural vitamins and minerals from plants.

Why Teenage Girls Are Vulnerable

Teenage girls are vulnerable to nutrient deficiencies. One of the biggest culprits identified by the study is the modern and busy lifestyle that most young women follow. But more than the active lifestyle, Dr. Derbyshire also noted that social media is a significant driver in the nutritional deficiencies of many UK teenage girls. Many young women are conscious of their weight due to social media pressure; thus, they opt to go on great lengths to stay slim. Moreover, misinformation on the different fad diets or food groups is very rampant in social media, and it seems that this misinformation is moving faster than the science behind the food.

Inspired by www.dailymail.co.uk

Drinking Tart Cherry Juice May Promote Memory and Cognitive Performance

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The University of Delaware recently conducted a study that shows a promising link between the prevention of memory loss and boosting cognitive ability with the consumption of tart cherry juice.

Boosting cognitive performance and prevention of memory loss should not just be the goal of older adults. And neither should it be a goal solely to gain more money or traction up the corporate ladder. Even people in the prime of their lives should opt to promote and protect their brain health. Why? Cases of dementia are on the rise. It is an umbrella term used to refer to a decline in thinking, problem-solving, language, and memory skills that affect a person’s ability to perform daily chores.

The Study on Tart Cherry Juice

In a different study, the University of Delaware stumbled upon the anti-inflammatory and antioxidant properties of the tart Montmorency cherries. It was shown to be capable of reducing blood pressure. The researchers wanted to explore the cherries’ properties further and tested their efficacy on brain health.

The new study results showed that frequent consumption of tart cherry juice showed to improve cognitive abilities as demonstrated by their decision making and memory skills. This is in comparison to test subjects who did not consume any tart cherry juice at all. It was proposed that the cherries’ oxidative stress-fighting and anti-inflammatory properties may help boost the blood flow to the brain, thereby increasing mental capacity. It is also believed that the bioactive compounds it contains like melanin, anthocyanins, and polyphenols may be crucial to its blood-pressure-lowering effects.

Importance of Cognitive Function

It is crucial to reiterate that cognitive function is a vital indicator of the quality of life and independence—whether as an older adult or not. That’s why it is important to start providing your brain function with the support and protection it needs to continue to do its cognitive role efficiently and reliably. And one way of achieving this is through the frequent consumption of tart cherries in the form of juice as put forth by the study.

Inspired by www.foodandwine.com

Foods Rich in Flavonoids Have Cancer-Fighting Abilities

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What makes fruits and vegetables healthy are that they contain enzymes that can influence physiological processes in the body, and also contains flavonoids that can bring many benefits to the body.

A study conducted by researchers from ECU’s School of Medical and Health Sciences analyzed data obtained from the Danish Diet, Cancer and Health Cohort with 53,048 Danes for 23 years. The study found that people who regularly consume foods that are rich in flavonoids are less likely to die from cardiovascular diseases and cancer. The study was published in the journal, Nature Communications, and is a collaboration between the Danish Cancer Society Research Center and Herlev & Gentofte University Hospital.

What Is the Study All About?

The lead researcher, Dr. Nicola Bondonno, noted that the protective effects of flavonoids are highest among people who are at risk of developing chronic diseases. This is especially true among people who heavily smoke and drink alcohol, particularly those who consume more than the recommended amount per day. The findings of the study are significant because flavonoid-rich foods can be used to prevent the onset and development of chronic diseases potentially.  But aside from people with chronic diseases, flavonoids can also benefit healthy people who want to maintain their good health.

Where to Get Flavonoids?

While many fruits and vegetables contain specific amounts of flavonoids, one can get more by consuming flavonoid-rich foods such as tea and apples. Other types of foods that are rich in flavonoids include broccoli, oranges, and berries. There is a myriad of fruits and vegetables that contain high amounts of flavonoids. The study shows that consuming at least 500 milligrams of total flavonoids can reduce the risk of cancer as well as heart-related diseases.

How Many Flavonoid-Rich Foods to Consume?

But how much of these foods should you take in to benefit from flavonoids? The same study noted that it is easy to achieve the daily recommended amount by having an idea of the serving sizes of foods that you should eat. For instance, you can get 500 milligrams of flavonoids by consuming any of the following: one apple, one cup of tea, one orange, 100 grams of broccoli, and 100 milligrams of blueberries.

How Do Flavonoids Work?

While the study is conclusive that flavonoids can help promote better health, the mechanism on how it brings benefits to the body might still be a little vague. However, Dr. Bondonno noted that the protective effect of flavonoids is because it has anti-inflammatory properties. The anti-inflammatory properties can help improve blood vessel function as well as promote the immune system function.

The Future These Natural Wonders

Flavonoids come with potent anti-inflammatory benefits to the body, but Dr. Bondonno wants to research further the specific types of cancers and heart diseases that can benefit from flavonoids. Eventually, identifying the type of cancer and heart disease that can be prevented by flavonoids and the kind of food that can help the body may lead to the development of medicine made from nature.

Inspired by www.sciencedaily.com

What Kind of Nutrition Do You Need When You Work Out?

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Whether your workout goal is to lose weight or gain more muscle, it’s integral that you eat right for optimal results. The muscles engaged during exercise rely heavily on the fuel you provide them, which is why eating the right food before, during, and after can greatly impact the quality of your workout sessions and your overall results. Aside from this, research published by the Oxford University Press points out that the right nutrition can reduce the risks of various chronic diseases like heart disease and cancer. That being said, it is of paramount importance now more than ever to focus on not only your workouts but also the food you consume, as Maryville University reveal how a staggering 164 million Americans will succumb to chronic diseases by 2025. This is a number that translates to nearly half of the population. Being mindful of your dietary choices will not only improve your performance but will also boost your overall health in the long run.

Here is a quick breakdown of the nutrition you’ll be needing before, during, and after a workout to help you with your eating plan.

Pre-workout Nutrition

Before you head to the track or the gym, make sure you consume nutrients that would help you sustain energy, preserve muscle mass, and speed up recovery. Your pre-workout nutrition should then consist of mostly carbohydrates, as well as some protein and heart-healthy fats.

That said, your main focus should be on eating enough quality carbohydrates that would provide your body the energy it needs for your workout. According to the Department of Agriculture’s Dietary Guidelines for Americans, the carbohydrates that give you the most nutrition are those that contain a lot of fiber, like whole-wheat toast, brown rice, fruits, and vegetables. A small amount of protein (to help increase muscle gain) and healthy fats (to give your body more fuel) should ideally be part of your pre-workout meal for better performance. Note that you also need to drink plenty of water to stay hydrated, or your body will have a hard time performing at its best.

For a full and well-digested meal, make sure to enjoy your pre-workout food at least 2-3 hours before you exercise. If you would like to consume anything later than that, it would have to be a small snack, or better yet, something liquid like a smoothie.

During Workout Nutrition

The most important thing to remember during any workout is to keep yourself hydrated. And as mentioned in our article enumerating ‘The Best Foods to Eat for Energy’, the best beverage for hydration is water. Make sure to take small, frequent sips of water in between sets. This should be enough to hydrate you during workouts, but for those who exercise intensely for over an hour, a sports drink can help replenish electrolytes lost through sweat.

Generally, there is no need to consume any food when you exercise for an hour or less. But for longer sweat sessions, you can fuel your body with sports drinks, fruits, and other high-carbohydrate food and drinks.

Post-workout Nutrition

After exercising, you will need the right nutrients for your body, with researchers from Massey University stating that the lack of adequate nutrition may hamper recovery, as well as beneficial adaptations and performance. Working out triggers the breakdown of muscle protein, so eating protein is a must to help our bodies repair and grow muscles. To help replace the glycogen stores used as fuel during your session, consuming carbohydrates afterward is also important.

That being said, the ideal post-workout meal should have a 1:1 ratio of protein and carbohydrates and must be consumed within 2 hours after you exercise. A good example of a post-workout meal would be a turkey sandwich with vegetables. Last but not least is water. Don’t forget that keeping yourself hydrated after exercising also aids in faster recovery.

At the end of the day, nutrition is just as important as exercise. However, it is important to note that people have different kinds of workouts and digestive systems, so listen closely to your body and do what works best for you.

Words by Mona Presson
Written exclusively for nutrifusion.com

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