Ankh Rah's Healthy Living Guide: antioxidants

: David Gutierrez,

Scientists have known for some time that antioxidants including sulforaphane and quercetin are potent substances for protecting cellular health. Now they have discovered a mechanism by which these substances activate a special protective protein, in a study conducted by researchers from the University of Warwick and published in the journal Antioxidants & Redox Signalling.

The findings may lead to the identification or development of new superfoods to help prevent chronic diseases such as diabetes and heart disease, the researchers said.

The findings center on the activity of a protein known as Nrf2, which is consistently moving into and out of the nuclei of human cells in order to monitor their health and vitality. When a cell's health is threatened, Nrf2 begins to oscillate in and out of the cell more rapidly, which appears to stimulate cellular defense mechanisms and lead to an increase in cellular antioxidant levels.

"The way Nrf2 works is very similar to sensors in electronic devices that rely on continual reassessment of their surroundings to provide an appropriate response," lead researcher Paul Thornalley said.

Antioxidants increase sensor's effectiveness

In the new study, researchers found that, under normal circumstances, Nrf2 oscillates in and out of a given cell nucleus at a rate of one oscillation per 129 minutes. When exposed to the antioxidant chemicals sulforaphane and quercetin, Nrf2's oscillation rate increased to 80 minutes per oscillation.

Sulforaphane is an antioxidant found abundantly in broccoli, while quercetin is found in high levels in onions and apples.

The findings suggest that the presence of these antioxidants actually increases the effectiveness of Nrf2, which should in turn make cells more resistant to damage, including oxidative damage.

"The health benefit of Nrf2 oscillating at a fast speed is that surveillance of cell health is increased when most needed, that is, when cells are under threat," Thornalley said. "By understanding how this process works and increasing Nrf2's speed without putting cells under threat, new strategies for design of healthier foods and improved drugs can be devised. Current designs may have selected substances with suboptimal if not poor health benefits in some cases."

The researchers have already used their findings to develop new food supplements, which are currently being tested for their effectiveness at reducing diabetes and heart disease risk.

EU-funded BIOCLAIMS research program coordinator Andreu Palou, who was not involved in the study, said that the findings may help consumers select healthier foods.
http://www.naturalnews.com/046975_sulforaphane_quercetin_cellular_health.html

"A main nutritional challenge in Europe is to substantiate the beneficial effects of foods that are advertised to the consumers," Palou said. "The approach of the group of Prof Thornalley is opening a fascinating new window."

Super-ingredients make superfoods

One of the main drivers of the cellular damage that leads to the effects of aging and to chronic diseases is believed to be oxidative damage by free radical compounds that circulate in the body in response to environmental stress (including exposure to toxins or just normal metabolic processes). By removing these free radicals from the body, antioxidants are believed to reduce the risk of these conditions.

Research has backed this up, linking antioxidant consumption to a lowered risk of heart disease and cancer, and to lower levels of inflammation and inflammatory diseases such as arthritis. Antioxidants have also been shown to prevent oxidation of LDL ("bad") cholesterol and reduce arterial inflammation.

Quercetin specifically has been linked to lower blood pressure, reduced heart disease risk and protection from the oxidizing effects of cadmium toxicity. Sulforaphane has been shown to reduce the risk of heart disease and cancer, and may help keep immune function from declining with age.

Sources for this article include:

http://www.alphagalileo.org

http://online.liebertpub.com

http://www.thehealthsite.com

http://www.naturalnews.com

Learn more: http://www.naturalnews.com/046975_sulforaphane_quercetin_cellular_health.html#ixzz3YT6QPnuK

The mucilaginous content in okra sets it apart from other vegetables for its extraordinary benefits.

Description

Okra is also known as “lady’s finger” in some parts of Asia. And various other names in other parts of the world. The plant is cultivated in tropical, subtropical and warm temperate regions around the world.

Okra is an edible pea pod and although can be eaten raw, I’ve never acquired the raw taste. You can lightly blanch, steam or give it a quick stir-fry to reduce the “green” taste.

Use when it’s tender, as it gets very fibrous when it’s older. In the okra pods, the white soft seeds (edible) are arranged in 5 to 10 vertical columns, giving it the angled appearance on the outside.

Nutritional Benefits

Okra is very low in calories and dense with nutrients. It is high in fiber, vitamin A, C, and folate content.

It is also a good source of the B vitamins, vitamin K, calcium, potassium, iron, zinc, and traces of magnesium and manganese.

Okra is one of those few vegetables which have the highest content of phytonutrients and antioxidants such as beta-carotene, xanthin and lutein.

Health Benefits

Okra is one of the best medicinal vegetable although it is not everyone’s favorite. You may like to try it if you knew about its immense health benefits:

Anemia: Helps red blood cells production and prevent anemia.

Anti-Cancer: The high antioxidants in okra helps protect the immune system against harmful free radicals and prevent mutation of cells.

Asthma: The high antioxidants and vitamin C content make okra useful for reducing asthmatic attacks.

Bone Strength: Folate in okra builds strong bones and density, preventing osteoporosis.

Cholesterol: The soluble fiber helps to lower serum cholesterol, thus also reducing atherosclerosis and the risk of heart diseases.

Constipation: The rich fiber and mucilaginous (slimy) content in okra pods help increase bulk, bind to toxins and ensure easy bowel movements with its natural laxative properties. Regularly eating okra also reduces the risk of colon cancer.

Diabetes: It has insulin-like properties that help to reduce blood sugar level.

Gut flora: The fiber helps improve the population of beneficial bacteria in the gut.

Immune Booster: The high antioxidants and vitamin C content make okra a good immune booster food that reduce your catching the cough and cold.

Peptic Ulcers: The mucilaginous content provides a temporary coating to the digestive tract and stomach lining while healing the ulcers.

Pregnancy: The rich folate content in okra can help decrease the incidence of neural tube defects in babies.

Skin Health: With good bowel movements, skin health will improve. Helps reduce acne, psoriasis and other skin conditions.

Vision Health: Okra contains beta-carotenes (precursor of vitamin A), xanthin and lutein, all antioxidant properties that are helpful for vision health, preventing eye problems like cataract and glaucoma.

Consumption Tips

Choose smaller-sized okra over the big ones. The feel should be crisp and firm to be sure they are tender and not overly fibrous. Avoid those which color does not look fresh and are soft.

As with most vegetables, okra may be subject to insecticide/pesticides. Buy organic if possible. If not, soak okra in water with apple cider vinegar and seasalt for about 10 minutes, then rinse thoroughly.

Cut off the tops and cut okra into smaller pieces of 2-3 inches if desired. Lightly blanch, steam or quickly stir-fry to reduce the mucilage and the “green taste”. It can be added into your salad, or dipped into your home-made chilli sauce, or eat it just on its own.

Okra cannot be juiced due to its very fibrous texture and mucilaginous (slimy) content.