Vitamin A

 

Vitamin A

Pre-formed vitamin A exists only in animal products.  What does a plant-based eater need to do?  There are about 50 carotenoids from plants that the body can convert into Vitamin A, the most common being beta-carotene.  Beta-carotene is an anti-oxidant which fights free radicals, especially in the brain which is mostly fat.  Studies have shown that anti-oxidants through diet helps people's immune systems protect against free radicals and lowers the risk of chronic diseases like cancer and heart disease. Vitamin A deficiency begins with night blindness and can progress to more serious complications.  I guess that is why our parents wanted us to eat those carrots!   Also this deficiency reduces the ability to fight off infections and why it is important in building good red blood cell formation.   Animal products like beef, lamb and goose liver are very high in Vitamin A.  The problem is Vitamin A is fat-soluble and is stored in our liver which can be toxic.  The body limits the amount of beta-carotene converted to Vitamin A and only uses what is needed.  So, if  the body has too much beta-carotene in its system and doesn't need it as A, it will store it as beta-carotene until needed.  This will help keep the liver from becoming toxic.  Plants to the rescue!  Our body needs approximately 700-900 RAE(retinol activity equivalent) each day for optimal nutrition.  

Some Plants High in Beta-carotene:

Sweet potato...1/2 cup baked...961  RAE

Pumpkin...1/2 cup canned...953 RAE

Carrots...1/2 cup boiled...665 RAE

Butternut Squash...1/2 cup baked cubes...572 RAE

Carrot juice...1/4 cup...564 RAE

Spinach...1/2 cup cooked...472 RAE

Collard greens...1/2 cup cooked...386 RAE

Broccoli... 1/2 cup boiled...120 RAE

By adding a source of healthy fat such as avocados, olive oil, nuts and seeds with these foods help your body to absorb the beta-carotene.   Try blending carrot juice with full-fat coconut milk(canned) and ginger!

Have  great week.

Be kind.

WEAR YOUR MASK!

Judd

Have You Ever Heard of Sulforaphane?

 

Sulforaphane might possibly the most health-promoting antioxidant in the world.  It helps in fighting inflammation, protects your brain, detoxing your liver, prevents cancer, supports your heart health and even helps in weight loss.  But, the crazy thing is, this wonderful nutrient is NOT actually in foods! 

It is a compound that's created when you chew certain vegetables, thereby releasing components that mix in your mouth and create this life-giving antioxidant.

The richest source of compounds your body needs to produce sulforaphane is Broccoli sprouts. Sulforaphane is created from only raw cruciferous vegetables, such as broccoli, brussels sprouts, kale, cauliflower etc.

For more information on the benefits see:

Watch this first: 

Beautiful Broccoli

Sulforaphane:What is It?

Have a great week. 

Please wear your mask!

Judd

Food as Medicine

An interesting thing about pharmaceutical drugs is that about 90% of them are based on or inspired by nutrients found in plants.  Around 70% of Americans are taking at least one expensive synthesized drug that probably exists in whole food.  A 2010 study by Colorado State University found that 68% of American adults take vitamin supplements and the average American fills 12 prescriptions per year (slightly over 12 pills per day!).  How is it that we make up 5% of the worlds population but take 80% of all prescription painkillers?  Making the headlines in the media is the ever rising problem we are facing with opioid addictions. 

Don't get me wrong, I not saying there isn't a time when we need to take antibiotics for some type of infection.  Medications, even when they help us, take a toll on our bodies.  Our "gut health" is severely compromised. They are very hard to digest and metabolize and our bodies recognize them as a foreign object and try to dispose of them.  I just believe that if we are eating a clean healthy diet our bodies will use whole foods to strengthen our immune systems.  Which will possibly prevent the need for pharmaceutical intervention.

When something is wrong with us, drugs should be the last resort, not the first.

Maybe try the "Farmachy" instead of the pharmacy.  There are many success stories of how changing your diet and lifestyles will impact your life.  Having more energy, mobility, weight loss, happiness etc. with less medications, depression and even saving money with less or no prescriptions to fill!

Nothing compares to the medicinal power of whole plant-based foods.

The nutritional value of food with all of their macro, micro, antioxidant, minerals and vitamins cannot be matched by a supplement or lab created pharmaceutical drug. 

You can see why preventative "medicine" is not a very lucrative option for the healthcare industry.  The pharmaceutical industry cannot duplicate the revenue by growing broccoli and kale. 

It seems the norm that people would rather go to the doctor, get a prescription, treat the symptoms and never fully get well.  Big Pharma loves that idea.  

Let's change the way we look at food.  

Let's use what we choose to eat as preventative medicine.

Let's spend are hard earned money eating more fruits and veggies. 

We alone have the power to make those choices.

Have a great week.

Be kind.

Judd