Are Green Tea Capsules Worth the Money?

Posted on May 18, 2023 by Robert Barrington

Green tea has been shown to provide significant health benefits to those that consume it regularly. Green tea is the leaf of the Camellia sinensis plant, and to prepare it the leaves are picked and dried. Once dry they are placed in boiling water to create a drink. Some do not like the taste of green tea as it is better, and capsules are available that may provide the same health benefits. Nutritionally there is little difference between obtaining green tea from boiling water or capsules. However, it should be noted that capsules usually contain around 500 mg of tea per capsule. An average tea bag may contain 5 grams or more of tea. Therefore in order to obtain the equivalent amount of nutrients, the capsule consumer needs to take at least 10 capsules per bag of green tea. While this is certainly possible, it does highlight the benefits of green tea as a drink over the more limited capsule option. Therefore as with all things, you pay your money and take your choice, depending on your own personal circumstances. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Some of the Forgotten Antioxidants

Posted on May 17, 2023 by Robert Barrington

Antioxidants are an important group of chemicals because they have the ability to protect cells from damage. Antioxidants prevent the free radical damage associated with aging and disease. A number of antioxidants often get the plaudits for their role in health and these include vitamins such as vitamin C and vitamin E and other compounds such as alpha lipoic acid and coenzyme Q10. However, many foods are rich in antioxidants that can produce significantly better effects due to the presence of a range of chemicals that act synergistically. For example, garlic is a highly nutritious food that consistently provides significant antioxidant protection in studies. Herbs and spices also generally have very high amounts of antioxidants in them. Berries are another super food that is often overlooked when considering antioxidants. Whole foods containing multiple forms of antioxidants tend to be superior to individual compounds in high concentrations, and should therefore be the cornerstone of a healthy diet. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Part Time Healthy Eating

Posted on May 16, 2023 by Robert Barrington

Evidence suggests that healthy eating can significantly reduce the risk of a number of diseases. A healthy high quality balanced diet is essential to a healthy lifestyle and is important for both mind and body. In addition, a healthy diet can significantly improve the ability to maintain normal body weight. However, one of the most important aspects of a high quality diet is the consistency of the intake of nutrients. Eating a healthy diet some of the time may improve health if normality is to eat a poor quality diet. However, it is unlikely to reap the same benefits that eating high quality foods consistently. This is highlighted by the fact that fructose is able to cause insulin resistance in rats within a few days of consuming it regularly. A week of eating sugar may therefore decrease insulin sensitivity significantly, and this is enough to significantly increase the risk of developing western lifestyle diseases. The trick to maintaining a healthy lifestyle is therefore to consistently eat high quality foods without cheat days or weeks off. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Vitamin A: Teratogenic Effects

Posted on May 15, 2023 by Robert Barrington

Vitamin A refers to a group of chemicals that are all able to provide the same function in humans. Retinal, retinol, retinaldehyde, retinoic acid and β-carotene (and certain other carotenoids) can all provide the activity of vitamin A. Vitamin A is essential to growth and development and a deficiency of vitamin A causes metabolic dysfunction and death. However, vitamin A is a teratogenic chemical in that high intakes of retinal, retinol, retinaldehyde and retinoic acid can cause abnormalities in foetal growth. However, β-carotene does not have this effect. Therefore women who are pregnant or are likely to get pregnant are advised to limit vitamin A intake to no more than the recommended intake. If supplements are required it is recommended that β-carotene is used for this purpose. Generally foods that are very high in vitamin A are the livers of animals and fish, and this includes cod liver oil. Multivitamins have been formulated for pregnant women that contain no vitamin A, but instead provide β-carotene. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Dolk, H. M., Nau, H., Hummler, H. and Barlow, S. M. 1999. Dietary vitamin A and teratogenic risk: European Teratology Society discussion paper. European Journal of Obstetrics & Gynaecology and Reproductive Biology. 83(1): 31-36
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Cabbage and The Stomach

Posted on May 12, 2023 by Robert Barrington

The cabbage (Brassica oleracea) is a commonly eaten leafy vegetable with a number of recognised health effects. The cabbage belongs to the brassica family and is cultivated around the world as a food crop. However, as with most brassica family vegetables, cabbage is rich in glucosinolates which may have particular anticancer effects, and high in antioxidants which may have general beneficial health effects. In rats, Brassica oleracea has been demonstrated to have beneficial effects on gastrointestinal ulcers. For example, in one study researchers administered aqueous extract of Brassica oleracea to rats who were experimentally treated to develop ulceration in the intestinal mucosa using aspirin (acetylsalicylic acid). The results of the study showed that the cabbage extract was significantly able to reduce the rate of ulceration in the rats up to a maximum of 99.44 % curation. Therefore regular consumption of cabbages may have significant benefits on gastrointestinal health. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Carvalho, C. A. D., Fernandes, K. M., Matta, S. L. P., Silva, M. B. D., Oliveira, L. L. D. and Fonseca, C. C. 2011. Evaluation of antiulcerogenic activity of aqueous extract of Brassica oleracea var. capitata (cabbage) on Wistar rat gastric ulceration. Arquivos de gastroenterologia, 48(4), 276-282
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Pharmacological Uses of Vitamin B6

Posted on May 11, 2023 by Robert Barrington

Evidence suggests that serotonin deficiency is a causative factor in the development of depressive symptoms. There is also evidence that deficiencies of the catecholamines including dopamine, noradrenaline and adrenaline may also be involved in the development of mood disorders. The enzyme aromatic amino acid decarboxylase is required for the synthesis of these neurotransmitters and the enzyme in turn is dependent on the presence of pyridoxal phosphate (vitamin B6). Deficiencies of vitamin B6 may therefore interfere with the metabolism of the key neurotransmitters needed for the correct function of mood. Supplemental vitamin B6 may increase flux through the aromatic amino acid decarboxylase enzyme and therefore may be an effective treatment for certain forms of depression. Therefore because a vitamin B6 deficiency may increase the risk of depressive symptoms, it is important to maintain adequate intakes of vitamin B6 from diet or supplements to maintain proper brain function. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Bender, D. A. 1999. Non-nutritional uses of vitamin B6. British Journal of Nutrition. 81(1): 7-20
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Why Is It Important To Eat Your Greens?

Posted on May 10, 2023 by Robert Barrington

Greens refer generally to green leafy vegetables, but some definitions of greens extend to non leafy vegetables such as broccoli and cabbage. Greens are an important component of a healthy diet because they contain a range of nutrients, many of which are not present in other foods. Green leafy vegetables are a good source of magnesium, because the green colour is caused by chlorophyll which contains magnesium. Certain green leafy vegetables are also a source of alpha linolenic acid (ALA, C18:3 (n-3)), and omega-3 fatty acid that is essential in humans. Like all plant foods, green also contains high amounts of antioxidants including vitamin C, polyphenols, carotenoids and terpenoids. Together these provide significant protection from oxidative stress. Another component of greens is the vitamin content, which as well as vitamin C can also include beta carotene, vitamin E and some B vitamins particularly folic acid. The mineral content of greens is dependent on the soil quality on which they are grown, but is usually high. 

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RdB

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Selenium and Brain Function

Posted on May 9, 2023 by Robert Barrington

Selenium is an essential trace mineral needed by the cells of the body for a number of functions. In particular, selenium forms part of the enzyme glutathione peroxidase, and in this role is required for antioxidant protection. Evidence suggests that selenium is able to prevent the damaging effects of stress in the brain through its role as an antioxidant. Stress is particularly damaging to the brain because of the high levels of polyunsaturated fatty acids in brain tissue. These are susceptible to free radicals and oxidative stress can cause long term effects that damage brain tissue and prevent the brain from functioning correctly. This may be a significant cause of mood disorders. Selenium is able to prevent this damage through its ability to regulate oxidative stress. This supports evidence that selenium supplementation is effective against mood disorders and may be able to reduce the risk of depression and anxiety. As selenium levels in the diet may vary, a selenium supplement is recommended to maintain optimal selenium status. 

Eat Well, Stay Healthy, protect Yourself

RdB

Torres, D. J., Alfulaij, N. and Berry, M. J. 2021. Stress and the brain: an emerging role for selenium. Frontiers in Neuroscience. 15: 440
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Do Antioxidants Improve Fertility in Males?

Posted on May 8, 2023 by Robert Barrington

Antioxidants in foods and supplements have been shown to have a wide range of physiological effects in humans and animals. These effects stem from their ability to reduce cellular damage by reducing the production of and generation of free radicals. This lowers oxidative stress and reduces the risk of disease. One aspect where antioxidants are perhaps overlooked is in male reproductive function. Estimates suggest that roughly 30-80 % of infertility is caused by oxidative stress and a reduced level of total seminal antioxidant capacity. Antioxidant supplements, or a diet high in antioxidants may reverse this oxidative stress and allow semen quality to improve, In particular, antioxidants improve number, motility, morphology and sometimes DNA integrity of sperm. A diet high in fruits and vegetables provides a significant number of antioxidants and should be seens as a diet that can improve infertility. Antioxidant supplements worth considering include vitamin E, vitamin C and coenzyme Q10. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Ahmadi, S., Bashiri, R., Ghadiri-Anari, A. and Nadjarzadeh, A. 2016. Antioxidant supplements and semen parameters: An evidence based review. International Journal of Reproductive BioMedicine, 14(12): 729

 

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Magnesium as a Medicine

Posted on April 21, 2023 by Robert Barrington

Magnesium is a macromineral needed in gram amounts for normal physiological function. Most people are deficient in magnesium, and also consume too much calcium which upsets magnesium balance. Therefore general recommendations are to consume more magnesium or limit calcium intake somewhat to achieve a better balance. However, magnesium can also play a more medicinal function in the body as it has excellent muscle relaxing properties. In this role magnesium in high doses is very good at relieving muscle cramps or relieving pain after a muscle injury. Magnesium is also cardio protective and can relieve high blood pressure through its ability to relax smooth muscle and cardiac muscle and this makes it an excellent short term medicine for high blood pressure or as a relaxant for states of anxiety. A normal dose of 1 gram of magnesium is safe and provides significant muscle relaxation. Eating a high magnesium diet and supplementation may reduce the need for such a high dose. 

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RdB

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