8 Unknown Health Benefits of Probiotics

Mention the word ‘bacteria’ in a conversation and you’ll get mixed reactions: some will go ‘NASTY bugs that cause disease and spoil foods!’ while others may equate bacteria to the friendly fellows that keep our gut healthy and are added to (ridiculously high-sugar) yogurt!

The truth is the bacterial kingdom is a huge one – there are numerous pathogens that can cause a wide array of health issues but there are also lots of good bacteria such as Lactobacillus acidophilus or the bifidobacterium that have been linked to various health benefits. As you’ll discover in this article, these bacteria do much more than simply keep things running smoothly in our digestive tract.

And if you’re among those who think that the health benefits of probiotics have been overrated, keep scrolling to find out what happens if the delicate gut ecology is disrupted. I guarantee you’ll be surprised.

The amazing gut ecology

Did you know about 100,000,000,000,000 (100 trillion) microorganisms think of your gut as ‘home sweet home’? Yep, that’s a crazy lot of zeros! Just to give you a visual idea, if you laid one dollar bills end-to-end from the earth to the sun and back, you would require way more than one trillion bills! Now, do that a 100 times more to get a (vague) idea of how much 100 trillion is… Sounds like we’re more bacteria than human!

In fact, our gastrointestinal system is home to more than 400 different species of bacteria – colonization begins right after birth and is more effective if the baby is born via the vaginal route. These bacteria which prevent pathogens from multiplying in the gut, make up more than 75% of our immune system.

Health benefits of probiotics you’re probably unaware of.

1. Probiotics can help ward off depression.

Sounds farfetched or Sci-Fi like? Well, more and more studies are showing that our brains and gut are linked. Research suggests that when the gut is inflamed – this can occur if your diet is packed with processed ‘foods’ such as vegetable seed oils, sugar, refined carbs, gluten, soy and so on – it promotes the release of inflammatory ‎cytokines in the blood. Basically, what these compounds do is tell the immune system, ‘Code Red, Code Red! There’s something going wrong – we need to be on the alert!’  This alert signal stresses you out. Plus these inflammatory cytokines are able to cross the blood-brain barrier where they induce ‎inflammation in the brain, creating symptoms of depression. ‎

Research findings
In one study, 45 healthy participants were given either a placebo or a prebiotic before completing computer tests that assessed how they processed negative or positive words (emotional information). The researchers found that, compared to the control group, subjects given the probiotics paid more attention to the positive information than to the negative information. Similar effects have been noted amongst patients taking anti-depression or anti-anxiety drugs.

And a 2011 French study revealed that individuals who took probiotics for 30 days experienced decreased levels of psychological distress compared to the placebo group.

Behind the link
Probiotics exert their anti-depressant functions in two ways:

• By preventing or toning down gut inflammation, probiotics can thwart this inflammatory process and thus minimize and even stop ‎brain inflammation.

• Probiotics have been found to calm depression by acting on the vagus nerve, a cranial nerve that conveys sensory information from the gut to the brain.

• Prebiotics appear to lower morning cortisol levels – high levels of this hormone have been linked to stress, anxiety and depression.

Pass it on: Probiotics such as Lactobacillus rhamnosus can alleviate depression by sending Valium-like messages to the brain and reducing brain inflammation.

2. Probiotics can help you shed body fat.

Did you know that weight gain has been linked to the composition of the gut flora? And that, compared to their leaner counterparts, obese individuals have a less diverse gut flora? In fact, it appears that obese individuals have 90% less bacteroidetes and 20% more firmicutes than lean individuals. So what, you may wonder? Well, firmicutes are better than bacteroidetes at extracting calories from food and storing them as fat. In other words, the more firmicutes you have in your gut, the more of your food will be converted into fat.

Moreover, as mentioned earlier, an unhealthy gut can lead to brain inflammation – inflammatory cytokines have been found to block leptin receptor sites, gradually making the body “leptin resistant”. Since the hormone leptin induces satiety and tells the brain to burn body fat for energy, leptin resistance makes it harder to lose weight by making you hungrier and making it harder for your body to burn fat.

Research findings
Japanese researchers gave a group of 210 overweight women 7 ounces of fermented milk per day for 12 weeks. Some of the women received milk containing Lactobacillus gasseri SBT2055. The researchers found that, compared to the control group, those who received the ‘spiked’ drink lost 8 to 9% of their visceral fat. This type of fat surrounds the organs and can cause numerous health issues when present in excess. These women also lost 1 to 3% of their belly fat.

In another study, obese individuals were given either a placebo or a probiotic containing Lactobacillus rhamnosusfor 12 weeks. This constituted the weight loss plan which was followed by a 12-week weight maintenance plan. The researchers reported that the women in the treatment group lost an average of 9.7 pounds, compared to 5.7 pounds in the placebo group. No significant weight loss changes were seen between the men in the placebo and treatment group. What’s interesting is that the women who received the probiotic continued to lose body fat after the maintenance phase whereas the control group gained weight.

In a lab study, scientists transferred the gut flora of obese mice into the guts of skinny ones. Guess what happened? These skinny mice immediately started eating excessively and gradually became obese.

Behind the link

• Probiotics may help improve metabolism while increasing adiponectin, an anti-inflammatory signal that enhances the body’s ability to burn belly fat. Adiponectin also regulates lipid and glucose metabolism.

• Probiotics can help decrease intestinal permeability thus keeping the intestinal barrier strong. In doing so, the friendly bugs could help prevent inflammatory compounds from entering the bloodstream and reaching the brain where, as explained earlier, they can induce leptin resistance.

Pass it on: Probiotics may have slimming effects by revving up the body’s fat burning mechanism and improving intestinal function.

3. Probiotics may protect against the metabolic syndrome.

 

The metabolic syndrome refers to a cluster of conditions, such as high blood pressure, insulin resistance, accumulation of fat around the organs and abnormal lipid profiles, which occur together, increasing your risks of diabetes and heart disease. Although you need to have more than one of these conditions to be diagnosed with the metabolic syndrome, having any of them predispose you to serious health issues. And the more of these conditions occur together, the greater your risks for adverse health issues. Ready for some good news? Research suggests that probiotics can help you slip out of this risky web!

Research findings
The probiotic strain Bifidobacterium (B.) animalis subsp. lactis 420 (B420) was shown to significantly improve the metabolic syndrome by counteracting the adverse effects of an unhealthy diet.

Subjects who received a conventional yogurt with added Lactobacillus (L.) gasseri SBT 2055 experienced a considerable reduction in visceral and subcutaneous fat, body fat mass, as well as body weight, waist and hip circumferences. This suggests that probiotics can have a beneficial influence on metabolic disorders.

Behind the link

• Probiotics can considerably reduce tissue inflammation and metabolic endotaxemia which has been shown to be one of the factors that initiate obesity and insulin resistance.

• Probiotics can help regulate weight by influencing energy metabolism, which is how the body regulates energy intake, expenditure, and storage.

Pass it on: Probiotics can reduce your risks of metabolic syndrome by helping you achieve a healthier body composition and improving your insulin sensitivity.

4. Probiotics can enhance heart health.

A crucial strategy that can considerably help reduce our risks of dying from heart disease lies within our own intestinal tracts. Ensuring that beneficial bacteria are thriving in your gut could protect you from various heart conditions.

Research findings
Congestive heart failure
In a small study published this year, researchers gave 20 patients suffering from congestive heart failure supplements containing the probiotic S. boulardii. The probiotic group experienced improved heart function, reduced inflammatory markers and a reduction in cholesterol levels. These effects were not seen in the placebo group.

Blood pressure
A review of nine studies showed that, compared to the control groups, subjects who received a probiotic experienced reduction in blood pressure. This drop in blood pressure was more significant when:

• The probiotic therapy was continued for over eight weeks.
• Multiple species of probiotics are consumed.
• The daily consumption dose is at least 10 colony-forming units.

Lipid profile
In one study, adults with elevated cholesterol were given either a placebo or Lactobacillus reuteri in capsule formfor nine weeks. The probiotic group experienced a 9% reduction in total cholesterol while LDL levels fell by almost 12%. What’s interesting is that these patients also had an 8% reduction in apolipoprotein B-100, a marker of LDL particle number and a known risk factor for cardiovascular disease. Plus high-sensitivity C-reactive protein (hs-CRP) and fibrinogen (two important markers of inflammation) also dropped by 1.05 mg/L (62%) and 14% respectively.

Bifidobacteria supplements have also been shown to raise protective HDL cholesterol levels in humans and reduce total and LDL levels.

Behind the link

• By toning down inflammation, promoting body fat loss and preventing oxidation of LDL particles, probiotics can help protect the heart.

• Probiotics such as Lactobacillus reuteri NCIMB 30242 has been found to increase levels of circulating vitamin D – this vitamin is not only essential for bone health but is now proving to be crucial for blood pressure control and overall heart and brain function.

• Probiotics also increase the metabolism of cholesterol by promoting its breakdown and helping the body to remove it from the body. For instance, L. reuteri produces the enzyme bile salt hydrolase that “traps” cholesterol in the intestine and promotes its excretion via the feces.

Pass it on: Probiotics can improve heart function by reducing inflammation and optimizing blood pressure and lipid levels.

5. Probiotics can boost immune function.

 

Pop quiz: Where is the major part of our immune system situated?
In the gut? Yep: over 75% of the human immune system resides in the gut. That’s not all; the intestinal immune system produces more antibodies than the rest of the body put together! So it’s not hard to understand that if your gut flora is unhealthy, your immune system will suffer.

Research findings
Bowel inflammation is a major culprit behind colon cancer, the third most common cancer in the world. Researchers have found that probiotics can protect patients with colitis against this cancer.

Probiotics have also been found to reduce the risks of infections such as:

• The common cold, acute upper respiratory tract infections (URTIs) and ear infections.

• Antibiotic-associated diarrhea (this often causes illness and death in the elderly) and traveler’s diarrhea.

• Diarrhea in people with lactose intolerance (supplementation lasted for two weeks).

• Allergies and chronic sinus infections known as chronic rhinosinusitis.

In individuals with irritable bowel syndrome, Bifidobacteria supplementation considerably reduced abdominal distension and improved symptom scores along with faster bowel transit times – this reduces cancer risks.

Behind the link

• Probiotics help strengthen the barrier function of the intestinal lining thus making it less likely for bacteria in the intestines to enter the blood stream and can cause infections.

• Probiotics can restore and rebalance the gut microbiome. In doing so, these friendly bugs promote optimal immune surveillance, enhancing the production of immune cells that search for and destroy infecting organisms and cancers.

• Probiotics can help prevent the over-stimulation of the immune system.

• Probiotics have been found to secrete antibacterial peptides, substances that are capable of killing harmful bacteria in the gut.

• Probiotics also produce B vitamins and vitamin K, powerful nutrients that constitute an excellent line of defense for the body.

Pass it on: Probiotics can alleviate common infections and reduce risks of allergies.

6. Probiotics hold promise for skin issues.

Did you know that your skin is the window to your gut and liver? Over a hundred years ago, dermatologists Drs. Stokes and Pillsbury directly linked skin inflammation to changes in the microbes and bacteria present in the gut. Research shows that a damaged gut can:

• Upset hormonal balance thus increasing oil production in your skin.

• Reduce the skin’s natural production of antimicrobial peptides, resulting in worsening skin inflammation or red and swollen pimples that hurt like crazy! ‎

• Hamper your body’s gastric acid production – pathogens in the stomach have been shown to decrease acid levels in the stomach thus creating a medium in which they can thrive. Not only does this cause inflammation but insufficient ‎gastric acid also mean that fewer nutrients (including ‎antioxidants that can tone down inflammation) will reach your skin cells. ‎

Research findings
Probiotics can clear acne and tone down rosacea
In a 1961 study, 80% of 300 acne sufferers experienced clinical improvement after taking probiotics. This was replicated by Russian and Italian scientists who showed that acne and rosacea patients who received probiotics experienced better symptom clearance compared to the control group. Moreover, acne sufferers who consumed a Lactobacillus-containing beverage for 12 weeks had fewer acne lesions and produced less sebum.

Probiotics can tone down eczema
Although genes play a major role in the development of eczema (also known as atopic dermatitis), studies suggest that probiotics can help prevent the condition especially when given at an early age. In fact, a review of 21 studies involving 11,000 children at risk of developing eczema showed that supplementing with Lactobacillus rhapsodic GG or Lactobacillus rhamnosus strain HN001 slashed kids’ risk of developing eczema in half compared to those taking a placebo. Children who took other strains of probiotics also had a 50% reduction in their risk of eczema.

Behind the link

• Probiotics may actually re-seal the gut lining while helping to restore the gut’s microbiota – this prevents both systemic and local inflammation two known markers of acne and rosacea flares.

• Probiotics appear to act as a protective shield by preventing pathogens on the skin from eliciting an immune reaction that leads to pimple formation, stinging, burning and dryness. They also exert calming effects on skin cells, thus preventing them from reacting to pathogens they perceive as threats.

• These friendly bugs also produce antimicrobial substances that are able to break through the cell walls of bad bacteria thereby killing them.

Pass it on: Probiotics can positively affect the “gut-brain-skin axis” thus helping to tone down acne, rosacea and eczema.

7. Probiotics can improve oral health.

 

What is your ‘go-to’ product to combat oral issues? Toothpaste and mouthwash? Well, not only do these products not work as advertised but they can actually worsen your oral issues. Instead, try probiotics! Skeptical? Don’t be; after all your digestive tract starts with your mouth so it’s only logical that good bacteria can affect your oral health. In fact, unbalanced bacterial flora in the mouth has been linked to increased risks of cavity formation, gingival inflammation and bad breath.

Research findings
Probiotics and dental caries
Scientists found that a probiotic mouth rinse was as effective as chlorhexidine (the gold standard mouthwash with antibacterial properties) in decreasing plaque accumulation. However, unlike chlorhexidine-containing products, probiotic mouth rinses do not cause brown discoloration of the teeth and tongue, oral mucosal erosion, taste alterations and other nasty side-effects.

Children who consumed probiotic-infused milk on a daily basis for seven months experienced a substantial decrease in dental caries compared to the control group who were given plain milk during the study period.

Probiotics and periodontal diseases
Periodontal diseases can be classified into 2 types:  gingivitis and periodontitis.  Gingivitis refers to a mild form of periodontal disease that involves inflammation of the gingiva (or gum) which is part of the soft tissue that lines the mouth and acts as a seal around the teeth. If left unchecked, gingivitis can lead to a more serious infection known as periodontitis, a progressive, destructive ailment that affects all supporting tissues of the teeth, including the alveolar bone. Probiotics may be a solution to this problem: compared to chlorhexidine, probiotic mouth rinses have been shown to be more effective at decreasing gingival inflammation.

Probiotics and bad breath (halitosis)
Gas-emitting bacteria on the tongue and below the gum line are the main culprits behind foul breath. When subjects were given probiotics infused into a mouth rinse, lozenge, chewing gum or tablet for four weeks, they experienced a significant improvement in bad breath. Researchers utilized either Streptococcus salivarius K12 or Lactobacillus salivarius WB21.

Behind the link

• Studies show that the friendly bugs in your ‎mouth – yeah, that’s not a very nice picture – produce hydrogen peroxide as well as other antimicrobial ‎substances that suppress the growth of harmful bacteria. ‎

• Probiotics compete with these pathogens for ‎food and adhesion sites on the mucosa. 

• Good bacteria are also able to alter the oral environment by modifying its pH levels and/or its oxidation-reduction potential. This in turn thwarts the pathogens’ ability to colonize the oral cavity.

• Probiotics such as Lactobacillus casei Shirota and Lactobacillus brevis have been found to exert anti-inflammatory effects which can help people with periodontal diseases. 

• Probiotics are also able to stimulate non-specific immune responses which can keep oral disorders at bay.

To further improve your oral health and prevent both cavities and bad breath, make sure to include enough vitamin K2 in your diet and try coconut oil pulling.

Pass it on: To beat bad breath, dental cavities and gingival inflammation, keep your oral bacteria happy – probiotics can help you achieve this.

8. Probiotics may play a role in fertility.

While probiotics are in no way a ‘cure’ for fertility issues, supplementation with Lactobacillus rhamnosus GG, Bifidobacterium bifidum, Lactococcus lactis, and Bifido breve have been found to be valuable in enhancing fertility and keeping pregnancy complications at bay.  

Research findings
Lactobacillus has been shown to enhance semen quality while protecting the sperm against pathogens such as Prevotella and Pseudomonas.

Lactobacillus gasseri OLL2809 could help prevent the growth of endometrial tissue and promote healing. This particular probiotic strain may also help improve the quality of life in patients suffering from endometriosis.

Behind the link

• Individuals suffering from endometriosis, PCOS, uterine fibroids, adenomyosis, dysmenorrhea (painful menstruation), Hashimoto’s thyroiditis and autoimmune conditions often face infertility issues as well as another common element: chronic inflammation. Scientists speculate that, by down-regulating chronic low-grade inflammation, probiotics could potentially optimize fertility by protecting the eggs and sperm against oxidative stress.

• Probiotics can crowd out bad bacteria thus optimizing cervical mucus – pathogens can reduce the cervical mucus to such an extent that conception may be compromised.

• A healthy gut and vaginal flora protect women against infections (such as bacterial vaginosis or yeast overgrowth) that can cause their fertility to dwindle.

• Carrying excessive amounts of body fat has been linked to infertility in both men and women. Since probiotics can help in weight management, they could also indirectly improve a couple’s chances of conceiving.

Pass it on: Probiotics may enhance fertility by protecting the eggs and sperm; reducing infections that may reduce the chances of conception and promote loss of excess body fat.

Check out this article to learn more about where to get probiotics and how to choose probiotic supplements.

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Everything You Need To Know About Probiotics!

The term probiotic is derived from the Latin preposition pro meaning “for”, and the Greek word biotic which means “life” — thus probiotics, or healthy bacteria, are life-promoting.  And based on the official WHO definition, probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”

Prebiotics come mostly from oligosaccharides (complex carbohydrates that we cannot digest) and act as food for probiotics. In other words, prebiotics help keep probiotics alive.

How are probiotics named?

If you’ve ever had a look at a probiotic supplement, you must surely have noticed that they have weird sounding names such as Lactobacillus acidophilus DDS-1. Well, these friendly fellows are named using Latin nomenclature that indicates:

• Their genus – the group of bacteria to which these particular probiotics belong. The most common ones are the lactobacillus and the bifidobacterium.
• The species of the bacteria such as acidophilus.
• A strain designation such as DDS-1.

‘What’s in a name?’ you may wonder. Well, in the probiotics world, knowing the name of the bacteria in a supplement will help you connect that specific organism to published studies. For instance, if the manufacturers of supplement X claim that their product can ‘alleviate diarrhea’, you should expect to see Lactobacillus rhamnosus listed on the package.

Do we really need probiotics?

Short answer: YES!  

Let me ask you something: why do you think industrialized countries are now plagued with an unprecedented increased incidence of asthma, allergies and various autoimmune diseases? Although more research is warranted, the modern medical thinking that ‘germs cause disease’ has brainwashed most of us into believing that health depends on excessive cleanliness. So we take antibiotics for anything and everything while hand sanitizers are a must for many of us… The irony is that this ‘pursuit of cleanliness’ has actually helped pathogens colonize our guts leading to the various health issues mentioned.

You see, beneficial bacteria act via numerous interrelated mechanisms to promote health at the molecular level. For instance, probiotics:

• Help the body produce vitamins B and K.
• Improve overall gastrointestinal motility and function.
• Ensure optimal digestion and nutrient absorption.
• Improves immune function.
• Hinders the growth of pathogens, bacteria that can cause disease.
• Produce short-chain fatty acids that maintains the health of our guts.
• Help tone down chronic low-grade inflammation that has been linked to a host of chronic diseases.

In other words, if our gut flora is disturbed, the consequences can be tremendous. Check out this article to find out more.

Can probiotics make you sick?

Whenever you substantially change your diet or start taking a probiotic supplement, you may experience some mild to pretty awful symptoms – this is known as the Jarisch–Herxheimer reaction which is more commonly referred to as ‘die-off’. This reaction occurs when toxins released by dying pathogens (such as yeasts, parasites, bacteria, viruses and so on) overwhelm your body’s ability to get rid of them. This toxin accumulation can cause some cold-like symptoms such as:

• Fever
• Muscle aches
• Chills
• Headaches
• Skin eruptions and rashes
• Excess mucus production
• Brain fog and lethargy
• Trouble dealing with stress
• Increased gastrointestinal problems (diarrhea, constipation, etc.)

In children, die-off reactions can also present themselves as bedwetting, irritability, tiredness, restlessness and any other symptoms characteristic to your child.

In some susceptible individuals, probiotics may cause bloating and flatulence – these adverse effects are usually mild and subside with continuous use. If you find that these symptoms persist for more than seven days; there may be something wrong with your digestion – ask a physician or dietitian specializing in digestive health for advice. Or you could be reacting to something in the supplement. S. boulardii may cause constipation and increased thirst although these effects are rare.

Are there individuals who shouldn’t take probiotics?
The following groups should not take probiotics unless they are under medical supervision:

• Individuals with a compromised immune system.
• Those who are severely ill.
• Premature infants.
• Individuals with small intestinal bacterial overgrowth (SIBO), a form of dysbiosis where the bacteria that are supposed to live in the large intestine migrate up in the small intestine where they do not belong.
• Individuals with cardiac valvular disease (Lactobacillus probiotics may pose a minor health risk amongst patients with this condition).
• Individuals already taking broad-spectrum antibiotics to which the probiotic is resistant.

Notes:

• If you take sulfasalazine, a medication used to treat ulcerative colitis, do not take any supplement containing L.acidophilus without your doctor’s green light. This bacteria can speed up the metabolism of sulfasalazine. The way a drug is metabolized (or converted into active chemical components by the body) will influence its effectiveness and determine if it will be toxic or not.

• Special precautions are required when administering probiotics via a jejunostomy tube as this delivery route bypasses the stomach. This could increase the number of viable probiotic organisms able to reach the intestine and cause severe die-off symptoms.

• Although they are immune-compromised, HIV patients could benefit from probiotics. Research suggests that probiotics can improve gastrointestinal and immune functions in this particular group.

In one small study, researchers gave subjects diagnosed with acute pancreatitis either a placebo (the control group) or a probiotic supplement. They found that the probiotics group had more infections than the control group. Moreover, 16% of the patients in the probiotics group died compared with 6% in the placebo.

Now, this doesn’t automatically mean that the probiotics killed these patients – critically ill patients can die of infections from bread yeast! But there is a possibility that the weakened immune system of these patients considered the probiotics as harmful invaders and triggered an attack reaction against them.

Besides supplements, where can probiotics be found?

Fermented foods are naturally loaded with probiotics and are a must in any healthy diet. Some of the most beneficial probiotic foods include:

• Kefir, a fermented dairy product
• Sauerkraut, fermented cabbage (or other vegetables)
• Kimchi, the Korean version of sauerkraut
• Coconut kefir
• Natto, Japanese fermented soybeans (provided that it is made traditionally with non-genetically modified soy.)
• Beet and carrot kvass
• Miso
• Kombucha
• Sauerrüben (lacto-fermented turnips)
• Fermented pickles

If you’re planning to buy commercially produced fermented foods, make sure that they haven’t been pasteurized – the pasteurization process does not differentiate between good and bad bacteria. It kills all of them and you’ll be left with a product that has no probiotic properties whatsoever.

What about yogurt? Doesn’t it contain probiotics?

Although many commercial yogurts claim to be made with active cultures, it is unlikely that you will benefit from these products. That’s because:

• The milk used to make yogurts is usually pasteurized and often contain antibiotics.
• Some yogurt companies pasteurize their product after the cultures are added.
• Adding sweeteners and flavors may reduce the probiotic properties of any live organism still present in the product.

If you really like yogurt (and can tolerate dairy products), why not make your own using raw, grass-fed milk?

How to choose the best probiotic supplement

Selecting a probiotic supplement can be overwhelming no thanks to the staggering number of brands available on the market. The following guidelines should make it easier for you to choose the supplement that will better meet your particular needs.

Here are some of the criteria a quality probiotic supplement should meet:

1. The supplement should contain at least the three following bacteria superstars:

• Lactobacillus acidophilus or L.acidophilus – This is the most important strain of the Lactobacillus species and can be naturally found in the mouth, intestine and vagina. These bacteria produce vitamin K and lactase. They also promote nutrient absorption and facilitate the digestion of dairy products.

• Bifidobacterium longum or B.longum – These bacteria are commonly found in the digestive tract of adults where they produce anti-inflammatory substances that protect the gut’s lining. These probiotics keep toxins and pathogens out of the gut. 

• Bifidobacterium bifidum or B.bifidum – Found in both the small and the large intestines, these bacteria are necessary for optimal digestion.

If you can find a supplement that also contains two or three other strains (such as Lactobacillus rhamnosus, Lactobacillus bulgaricus, Lactobacillus plantarum, Lactobacillus casei, and Bifidobacterium breve), that would be even better.

2. The expiry date should be clearly stated on the packaging.
For probiotics to improve your health, they need to be alive when you ingest them. While this may sound obvious, keep in mind that if you purchase a product without a stated expiration date, you have no way of knowing if or how many of the healthy bacteria are still alive.

You see, the expiry date of a probiotic product is determined based on formulation and stability tests. It informs you that bacteria in the supplement will remain alive and potent—at the levels indicated on the label—until that specified expiry date.

Note: The term ‘X CFUs at the time of manufacture’ on a probiotic supplement implies that this particular product contained X live cultures when it was produced. This is not the same thing as ‘at the time of consumption’ or ‘before expiration’.

Let’s consider the following scenario: both probiotic supplements A and B were manufactured at the same time in 2014. However, the label on supplement A states that it contained 50 billion CFUs at the time of manufacture whereas that on supplement B states that it contains 50 billion CFUs at the time of consumption, prior to expiration. Now let’s say you buy both product at the same time in 2015, which product do you think would provide you with the most probiotics? You’re right: supplement B would.

3. The bacteria should be protected.
Did you know that:

• Stomach acids kills many of the good bacteria that enter your digestive tract?
• Once they’ve left your stomach, about 80% of the remaining live bacterial cells will die before reaching your intestine?
• Although several probiotic supplements claim to contain billions of active organisms per capsule, many of them actually deliver as little as 15 to 25% of live bacterial cells to your gut?

To ensure that almost all the probiotics reach your intestine alive, choose a product that is microencapsulated. Microencapsulation encloses each fragile live bacteria in a lipid medium to protect them against oxygen, light, stomach acids and bile. What this implies is that this process promotes the survival of our bacterial allies not only on the shelf but through the harsh digestive milieu. In fact, research shows that if probiotics are microencapsulated, practically all of them will survive in the stomach. That’s because the lipid matrix surrounding the bacteria will only begin to dissolve in areas of the intestine where the pH is alkaline pH and not in the acidic environment of the stomach.

What about enteric coating?
Enteric-coating means that the organisms have been coated with a protective substance which is resilient to gastric acid but will open up in the alkaline areas of the intestines. All good, right? Actually, no. You see, the enteric coating process involves a lot of heat which, as you probably guessed, will destroy our bacterial pals before they even reach the shelf.  Plus enteric coating adds unnecessary ingredients to your product not to mention an additional manufacturing cost you’ll have to pay for.

Do you need to check the supplement packaging?
Yes – probiotics are live organisms that can be destroyed by their surroundings. For instance, heat can kill the bacteria while moisture can activate them within the pills where they will die due to lack of nutrients and a proper environment in which to thrive. So look for a product that comes in a thick, opaque bottle that contains a desiccant pouch. You can also select blister packs.

Isn’t it better to take a probiotic supplement with the highest CFU?

The number of viable bacteria present in a supplement is measured by their CFUs or colony-forming units. Many marketers claim that the best probiotic is the one with the highest CFU. However, these are only sales pitches – existing studies indicate that taking various strains of beneficial bacteria may be more beneficial since different bacteria:

• Confer different health benefits.
• Are concentrated in different places along the gut where they play specific roles.
• Work synergistically together to enhance our health.

So, to get the most bang for your buck, select a product that contains various strains instead of focusing only on the number of CFUs. This being said, each capsule should contain at least 2 billion organisms from each strain so that you can reap the health benefits of each strain.

 

So how many CFUs should you look for in a probiotic?
At least 10 billion CFUs per serving (or 4 billion CFUs if microencapsulated).

How many CFUs do you need per day?
This depends on your age and whether you need a therapeutic dose or a maintenance one. I typically use the following guidelines in my practice (the lowest and highest doses represent the therapeutic and maintenance doses respectively):

• Infants up to 12 months: 1-2 billion of bacterial cells per day.
• Toddler aged 1 to 2 years: 2-4 billion of bacterial cells per day.
• Children aged 2 to 4 years: 4-8 billion of bacterial cells per day.
• Children aged 4 to 10 years: 8-12 billion of bacterial cells per day.
• Children aged 12 to 16 years: 12-15 billion of bacterial cells per day.
• Adults: 15-20 billion of bacterial cells per day.

If you’re just starting to take probiotics, it is crucial that you build up the dose very slowly – pay attention to your die-off symptoms. If you don’t experience any symptoms, slowly increase the dose. If you do notice a reaction, continue with this particular dose and wait for the symptoms to disappear. Once they do, increase the dose again and allow your body to settle on this dose. Keep increasing the dose until you reach a therapeutic dose – this can take from a few weeks to a few months in different individuals.

Once you’ve reached the therapeutic dose, maintain this for about six months – this is to give your body enough time to get rid of the pathogens and start colonizing your gut with beneficial organisms.

Example: An adult taking a probiotic supplement with 2 billion CFUs per capsule can start with one capsule per day and gradually increase this to 10 capsules per day (10 capsules X 2 billion CFUs/capsule = 20 billion CFUs/day). That person would then need to maintain this therapeutic dose for six months and then taper down to 7 or 8 capsules per day (the maintenance dose).

Do you need to take probiotics every day?

That’s usually not necessary – once you’ve reached the maintenance dose, stay on that dose for two weeks. You can then take 10 billion CFUs twice a week – this is a general recommendation; you need to ‘listen’ to your body. For instance, if you notice some suboptimal changes in your bowel movements when you take probiotics only twice a week, you may benefit from taking probiotics on alternate days instead.

Should you take a prebiotic with your probiotics?

Some manufacturers add prebiotics (such as inulin, oligofructose or polydextrose) to their probiotic supplements in order to keep the beneficial bacteria alive and prolong the product’s potency. While this makes sense, I usually advise my clients to simply include various prebiotic foods in their diet so that they can forego the cost of a prebiotic supplement.

There are three main types of prebiotics:

• The non-starch polysaccharides inulin and fructo-oligosaccharides (also known as FOS) found in asparagus, leek, jicama, onions, banana, chicory root, dandelion root and garlic.

• Soluble fiber found in psyllium, flaxseeds, cucumber, celery, carrots, oats, apples, oranges, pears, legumes, beans and nuts.

• Resistant starch found in grains, seeds, legumes, potatoes, green (unripe) bananas, and plantains.

Notes:

• Start with a product that contains only probiotics if you’ve never taken probiotics before or if you have an existing candida overgrowth or other yeast issues. That’s because various species of yeast can feed on inulin and FOS for energy. Plus studies show that inulin and FOS promote the growth of Klebsiella, a bacteria involved in Ankylosing Spondylitis and in increased intestinal permeability (leaky gut).

• Consuming inulin and FOS in their natural form (that is in food that also contains other nutrients) is not the same thing as ingesting inulin and FOS in their extracted, stand-alone form. So eat the foods that naturally contain inulin and FOS instead of relying on refined, super concentrated sources.

Do probiotics require refrigeration?

Check the manufacturer’s storage recommendations once you buy a probiotic supplement. If this isn’t mentioned on the label, simply refrigerate the product.

ConsumerLab.com is an impartial 3rd party company that tests a wide range of health and nutrition products. According to this company, ‘proper refrigeration is critical for many probiotics, both before and after they are purchased.’ The company stated that in 2009, 85% of the probiotics they tested contained much fewer organisms than the levels listed probably because of suboptimal shipping and storage conditions.  In 2012, only 17% of the products they tested failed to meet the label’s statements – this could probably be associated with improved refrigeration techniques implemented by several manufacturers.

Probiotics that are freeze-dried or come in blister packs do not generally necessitate refrigeration or to be kept out of humidity. However, you still want to avoid exposing them to heat above room temperature. Probiotic yeast and spore-forming bacteria such as Bacillus coagulans also do not usually require refrigeration.

If the label of a probiotic supplement states that it needs to be kept refrigerated, make sure that the retailer has honored this requirement. If you’re purchasing a product from an online retailer, select overnight or refrigerated shipping in order to minimize exposure to excess heat especially during warm seasons. It would also be a good idea for you to arrange delivery at a time you are home so that the delicate bacteria do not wait for you outside in the sun.

Note: Avoid removing a probiotic supplement from its container or blister pack until you’re ready to use it.

How and when should you take your probiotic supplement?

Take the probiotics away from food – just before going to bed for instance – this will make it easier for the bacteria to colonize your gut. Plus when you’ve just eaten, your stomach will typically contain more gastric acid. You also do not want to take probiotics at the same time as supplements that contain betain and pepsin.

Should you avoid probiotics when taking antibiotics?
Gastroenterologists actually encourage patients to take high potency probiotics with antibiotics. The rule is to separate the two by 3 to 4 hours. You will also benefit from staying on high potency probiotics for at least 1 month after you’re done with the antibiotics regimen.

How can you improve the efficiency of your probiotic supplement?

To keep it simple, stick to a real food diet (one that consists of foods your grandparents would recognize). This is especially important when you’re just starting to take probiotics and have yet to reach the therapeutic dose. That’s because processed foods, sugar and chemical additives like high fructose corn syrup will feed the pathogens and reduce the efficacy of probiotics.

Before buying any probiotic supplement, keep in mind that:

• Probiotics aren’t a miracle drug that will make all your health issues vanish.
• To reap all the potential benefits of probiotics; you need to eat real food.
• Probiotics are a big business right now – it is believed that they could be worth about $45 billion by 2018.

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How Protein Can Help You Lose Weight Naturally

Protein is the single most important nutrient for weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (1, 2, 3). Protein can help you lose weight and belly fat, and it works via several different mechanisms. This is a detailed review of the effects […] The post How Protein Can Help You Lose Weight Naturally appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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8 Delicious Vegan Entreés Featuring Peanut Butter

Everything tastes better with peanut butter! Except, of course, for those with peanut allergies. Luscious and high in protein, peanut butter isn’t only for PBJ sandwiches or desserts (though it’s awesome in both — see our listing of sweet treats using it) Here are 7 tasty ways to use it in vegan main dishes. First off, here’s an easy rendition of Cold Peanut Butter Sesame Noodles (above), with a dollop of tahini and a dash of spice. Delicious as a summer dinner served with an easy tofu dish and a simple salad of tomatoes, cucumbers, and basil.

Another noodle dish, Kid-Friendly Peanut Butter Noodles is designed for kids whose preference runs to milder flavors. Adults can enjoy this basic recipe as well by spicing up their portion with hot sauce like Sriracha, or dried hot red pepper flakes, and a sprinkling of scallion.

According to Isa Moskowitz, Curried Peanut Sauce Bowl with Tofu and Kale is the peanut sauce of the gods: a gingery peanut sauce with curry powder that will have you licking the spoon, then licking your plate …

Robin Robertson’s West African Spinach with Spicy Peanut Sauce is delicious served over rice or couscous. Let your own heat tolerance be your guide on the amount of chiles to use.

Admittedly rich, this traditional Southern-style Virginia Peanut Soup has an intensely nutty flavor. Even served in moderate portions, it’s immensely satisfying, and you can build a meal around it.

Another soup you can look forward to that’s especially good for fall (but which can be enjoyed any time of year) is Broccoli-Apple Soup with Cashew or Peanut Butter. So rich and comforting, and filling enough to be a main dish serves with fresh bread and salad.

In Dr. Joel Fuhrman’s Spicy Thai Braised Kale and Tofu, peanut butter is the key to creating this tasty, nutrition-packed dish. Serve with brown rice or quinoa and a colorful salad for a great weeknight meal.

Tempeh is a great source of protein, and peanut butter enhances its fermented flavor in this tasty Tempeh Satay with Asian Greens. Serve with your favorite grain.

from Vegan & Vegetarian Recipes: VegKitchen.com http://ift.tt/1LT0jou

12 High-Carb Foods That Are Actually Super Healthy

Carbs have been unfairly blamed for causing the obesity epidemic. However, the truth is that not all carbs are created equal. Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening. But this has no relevance to whole, fiber-rich foods that also happen to contain carbohydrates. Although low-carb diets can be […] The post 12 High-Carb Foods That Are Actually Super Healthy appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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Dairy-Free Mango Lassi

A Vegan Diet… The New Health Miracle?

Have you noticed how, seemingly overnight, vegan has become a pretty trendy word? Thanks in part to documentaries such as Food, Inc. and Forks Over Knives, increasingly more people are giving Meatless Mondays a try.

But whether you’ve sworn off all animal products, never thought to or merely flirted with the idea of doing so or, the question remains; should Meatless Mondays be taken to the next level? In other words, are there any worthwhile advantages to embracing Meatless Tuesdays, Wednesdays, Thursdays and so on? Or put even more simply, is a vegan diet, as many proponents argue, superior to an omnivore diet when it comes to longevity and vibrant health?

This innocent question has the potential to spark some pretty intense debates. And if you’re not sure what to make of it all, fear not, as you’re definitely not the only one! But if you’re curious to find out, read on to get the low down on all things vegan and decide for yourself if it’s worth giving it a try.

What is Vegan?

Let’s start with a quick overview of what a vegan diet really entails. Just like vegetarians, vegans do not consume any red meat, poultry or fish. But additionally, vegans also skip all other animal products, including eggs, dairy, gelatin and honey. Basically, anything originating from plants gets a green flag and all that comes from animals is a no-go!

Why Chose to Eat this way?

People may chose to go vegan for various reasons. Some do it for health, some for environmental issues and others for ethical reasons. For brevity purposes, this post will focus solely on the health aspect of veganism. So, without any further ado, let’s dive into it!

 

Health Benefits Of Going Vegan

A quick google search will yield many articles discussing veganism. Sifting through them, you’ll notice the opinion is pretty split. Die-hard vegans openly boast about the many health benefits it offers you whereas, on the other side of the spectrum, meat-lovers argue that a plant-based diet may not be all it’s cranked up to be. So it’s only natural that most mortals are left wondering whether ditching all meat and associated meat products is really worth pursuing.

As Dr. T. Colin Campbell, biochemist, nutrition researcher and great proponent of plant-based diets puts it in his widely acclaimed book The China Study: “At the end of the day, the strength and consistency of the majority of the evidence is enough to draw valid conclusions. Namely, whole plant-based foods are beneficial, and animal-based foods are not.”

A statement pretty favourable to veganism, right? However, in reality, the picture may not be as clear as this statement makes it seem. For further clarity, let’s go to the source and take a look at the current body of scientific evidence.

Much of the most recent human evidence regarding the benefits of plant-based diets is sourced from two large study groups; the Seventh-day Adventist Health Study (actually split into two sub-groups; the AHS-1 and AHS-2) and the European Prospective Investigation into Cancer and Nutrition (EPIC).  I say “large” because, put together, the participant pool spreads over 11 countries and exceed 600 000 individuals. Many results originating from these study pools compare vegans to similar health-conscious vegetarians, semi-vegetarians, fish eaters and meat eaters. Here are the main findings by disease category.

MORTALITY
AHS-2 reports a 15% reduced likelihood of death in vegans compared to similar health-conscious omnivores. Vegetarians (including vegans) seemingly also have a 26% – 68% lower risk of dying from heart disease and stroke compared to their meat-eating counterparts. Interestingly, these results appear significantly robust in men but not in women.

HEART DISEASE
The heart-protecting benefits of vegetarian and vegan diets are further confirmed by EPIC study results which find vegetarians (including vegans) to have lower cholesterol, lower blood pressure and a 32% lower risk of ischemic heart disease than non-vegetarians, even after adjusting for sex, age, body-mass index, smoking and the presence of other risk factors.

What’s more, results from AHS-2 show vegetarians and vegans to respectively benefit from a 55% and 75% lower risk of high blood pressure.

CANCER
When it comes to the big C-word, vegetarians (including vegans) seem to have a 48% lower risk of dying from breast cancer whereas vegans may specifically benefit from a modest 14% lower risk of developing all types of cancer. Interestingly vegetarians don’t seem to benefit from the same protective effects as vegans, they didn’t have a significantly lower risk of all-cancers compared the meat-eaters in this study.

DIABETES:
Results from AHS-2 show show vegetarians to have a 38% – 61% lower chance of developing type II diabetes whereas vegans benefit from an even lower 47% – 78% risk.

EPIC results also show vegetarian and vegan men to have a significant reduced risk of dying from diabetes (58% lower) or renal disease, often a complication brought on by diabetes (52% lower). Yet again, unfortunately for the ladies, the reduction of risk in women was not significant.

This difference between genders may be explained by the fact that men generally consume larger portions of meat than women. This may make the health benefits resulting from the diet shift in men proportionally bigger. However, more studies to examine this effect are needed.

ARTHRITIS
Interestingly, results from AHS-1 suggest that vegetarians have 50% lower risks of arthritis and rheumatism than non-vegetarians.

BODY MASS INDEX & WEIGHT LOSS
One final health benefit of consuming a vegetarian or vegan diet is a lower body-mass index (BMI). Indeed, vegetarians and vegans tend to be considerably leaner than their meat-eating counterparts, specifically by up to 3 and 5 points on the BMI scale, respectively.

Plus, when it comes to weight loss, a review of the current literature shows that individuals following vegetarian diets (especially those following a diet including no animal products) see better results than dieters on other weight-reducing plans including the American Diabetes Association-recommended diet, the diet supported by the National Cholesterol Education Program and the Atkins diet.

By now, it sure sounds pretty advantageous to follow a vegan diet, right? But… (yes there’s always a but) keep in mind that, as positive as these results may be, they come from purely observational studies.

THE LOW-DOWN ON OBSERVATIONAL STUDIES
Observational studies can correlate two things, but cannot indicate causation. Sparing you the science mumbo-jumbo, what this means is that, for example, a vegan diet may be linked to a lower BMI but we cannot say, for sure, that the vegan diet is what causes the lower BMI. The latter may be caused by a number of other associated factors; perhaps vegans tend to exercise more, or eat less junk food – none of which have to do with their meat intake.

My favourite illustration of correlation versus causality is the following: popsicle consumption is correlated to the amount of drownings. How? Well, both are more prevalent in the summer! But does this mean that enjoying a popsicle will cause you to drown? I, for one, sure hope not!

The bottom line: Vegetarian and vegan diets are correlated to many health benefits, especially when it comes to living longer and warding off medical conditions such as obesity, cancer, diabetes and heart disease. But this doesn’t mean that eating meat will cause you to be develop these diseases. Neither does this mean that cutting it out of your diet will save you from developing them.

Many other factors (including genetics, physical activity, smoking and stress, to name a few) are involved in this equation. This makes it difficult to look at things in a purely black and white manner. As the saying goes, the truth lies somewhere in the middle, and comes in various shades of grey!

What About The China Study?

It’s nearly impossible to have read or heard about veganism without coming across it! The China study is one of the largest comprehensive studies of human nutrition ever conducted. This study looked at 65 countries in China, included 6500 adults and, when completed, yielded more than 8000 statistically significant correlations between lifestyle, diet and disease variables. And with it contributing to Dr. Campbell’s aforementioned conclusions, it’s quite understandable why so many vegans refer to it as ultimate proof of a plant-based diet’s superiority.

However, no matter its size, the China study remains an observational study. Yes, the same kind of study described above, from which there is no way to show that meat (or lack thereof) actually causes (or prevents) various cancers, heart disease, diabetes or even death.

So Does A Plant-Based, Vegan Diet Have No Merit?

Absolutely not! A well-planned vegan diet can be quite positive. For example, vegans tend to consume more fruit and vegetables, which have been been consistently linked to lower risk of cardiovascular disease. A higher fruit and vegetable consumption also leads to a higher consumption of dietary fibre which is linked to health advantages such as cholesterol reduction and decreased risk of diverticular disease.

A diet without any meat or dairy products is also likely to contain a lot less saturated fat and trans-fatty acids which study after study has linked to increased risk of heart disease. In fact, the most effective cholesterol-lowering food components are soluble fibre, plant sterols and stanols, polyunsaturated fats and phytochemicals, all of which are found predominantly (and sometimes even exclusively) in plant foods.

To corroborate this, 24 studies of vegan, vegetarian and non-vegetarian populations conducted between 1978 and 2007 found total blood cholesterol in vegans to average approximately 150mg / dl (3.9mmol/L) – 24% lower than that of vegetarians and 28% lower than non-vegetarians.

In addition to having lower cholesterol levels, vegans also appear to have an increased removal of artery-clogging compounds (such as cholesterol) and reduced cholesterol ester transfer, both of which may help prevent heart disease.

Finally, when bad (a.k.a. LDL) cholesterol becomes oxidized, it can promote plaque formation and hardening of the arteries, reducing their elasticity. In this case, antioxidants (such as vitamins C, E, carotenoids, flavonoids and polyphenolic compounds) come in very handy! They help reduce these negative effects by reducing the chances of LDL oxidation. Where do you find such antioxidants? You may have guessed it… they come primarily from whole plant foods!

The bottom line: Well-planned vegan diets are plentiful in fresh fruits, vegetables and whole (un-processed) foods. These nutrient-rich foods happen to provide the human body many advantages when it comes to health.

To Eat Or Not To Eat Meat (Or Meat Products)?

As we’ve now seen, adopting a vegan diet can put you on the path to brilliant health, as long as you focus on diet quality. Indeed, as boring as this may sound, they key to any nutritionally sound diet is quality. Quality is what helps you get all the nutrients your body needs. When it comes to a vegan diet, nothing is different. You could basically eat potato chips and drink soda all day and still be considered vegan, which, we can probably all agree to note, won’t do much for you health-wise. However, when particular attention is placed on meeting nutrient requirements by, for example, consuming whole foods and supplementing nutrients where needed, a vegan diet can be a pretty healthy one.

Yet, the million dollar question remains…is a vegan diet healthier than eating meat and animal products?

In my professional opinion, not necessarily. At least, based on the current body of scientific evidence, the health benefits of vegetarian (including vegan) diets are not necessarily unique. Modest fish and dairy consumption as well as occasional meat intake have also been associated with reduced risk of heart disease when compared with regular meat-eaters.

One often-cited example is that of the Masai, a semi-nomadic East-African group that maintains a low serum cholesterol and low heart disease despite a long continued diet of exclusively meat and milk.

Same goes for Alaskan Natives who were able to reduce blood pressure, total cholesterol and blood sugar by replacing processed store-bought foods with traditional Eskimo foods including meat from sea and land creatures. In fact, studies on native diets emphasizing marine mammals, fish, game animals, berries and wild greens were shown to result in lower triglycerides, increased good cholesterol and better cardiovascular health despite providing levels of animal fat exceeding those of most governmental recommendations.

One thing to note is that, in addition to removing animal protein, vegan diets also tend to remove refined sugar, refined grains, trans fats and processed foods all known to negatively impact health. That, by itself, is more likely to put you on the path to brilliant health!

The bottom line: From a health perspective (and based on the current scientific evidence) increasing your consumption of fruits and vegetables and decreasing the amount of processed foods ingested is likely to have a larger positive impact than cutting out all animal protein.

Is A Vegan Diet Safe?

Again, this depends on how well-planned your diet is. To reference the Academy of Nutrition and Dietetics, “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases”.

What’s more, “well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes”.

How To Get Started?

Interested in transitioning towards a plant-based, animal-product free diet a try? If so, keep the following points in mind.

Firstly (and perhaps most obviously) limit the junk food; vegan or not, processed foods will not help you achieve a vibrant health!

To ensure you meet your nutrient requirements, make sure to chose from a wide variety of whole foods, including fruits, vegetables, whole grains, nuts and legumes. A quick rule of thumb is that, the darker the fruit or vegetable, the more nutrient-rich it is.

Finally, here are some key nutrients to keep a particularly close eye on:

• Protein: the first question most vegans get is “You don’t eat any meat?! But how do you get enough protein?” Meeting your protein requirements is actually not as difficult as one might expect. There are many meat alternatives to chose from such as beans, nuts (and nut butter), seeds, lentils, tempeh, tofu and seitan to name a few. Make sure you integrate an option from this list with every meal and you should have no problem meeting the recommended 0.8g – 1.0g per kg body weight per day!

• Fibre: getting the recommended daily amount of 25g – 35g for adults will help you feel full and keep your food moving along smoothly (if you catch my drift). Although the average american meets less than 50% of this recommendation, fruits, veggies, whole grains, beans and other legumes are all high in fibre, which should help you easily meet this recommendation.

• Calcium: this mineral is essential not only to maintain your bone health, but also to ensure your muscles and blood vessels function properly. Daily calcium recommendations range from 1000mg per day for adults up to 50 years and 1200mg for adults 51 years and older. Opposite to popular belief, skipping the dairy products doesn’t automatically equate to an insufficient calcium intake. Your daily recommendations can easily be met by choosing calcium-fortified dairy alternatives (such as soy, coconut or almond milks and yoghurts) and stacking up on calcium-rich dark green veggies.

• Vitamin D: this vitamin plays multiple roles when it comes to your health. Daily recommendations range from 15µg (600IU) to 20µg (800IU) per day. Interestingly, humans can make this vitamin from direct exposure to sunlight. In the summer, a short exposure to direct sunlight (about half the time it takes for your skin to turn pink) can produce enough vitamin D to meet your weekly requirements. Sufficient sun exposure, however, might be more problematic in the winter, especially depending on where you live. Since vitamin D-rich foods are few and far between in addition to being typically animal-derived, vegans should opt of vitamin-D fortified foods such as margarine, dairy alternatives and fortified cereals. Another simple option is to take a vitamin D3 supplement in the winter months.

• Vitamin B12: this vitamin is critical for proper cell metabolism, which is why adults should aim to consume 2.4µg per day. Similarly to vitamin D, vitamin B12 is usually derived from animal products. To ensure the recommendations are met, vegans should opt for foods fortified in vitamin B12, such as dairy alternatives, soy-based meat substitutes, breakfast cereal and nutritional yeast. If you find it difficult to meet your daily recommendations through food alone, you can also opt for a daily or weekly vitamin B12 supplement. If you so choose, keep in mind that B12 is best absorbed in small amounts, so, the less frequent the dose, the larger it should be. For example, opt for a 10µg daily supplement or a 2000µg weekly supplement to offset the decreased absorption.

• Iron: iron plays an important role in energy production, immunity, oxygenation and DNA synthesis and getting too few can lead you to feel weak and exhausted. It’s recommended that most adult women aim for 18mg iron per day whereas adult men and post-menopausal women should aim for 10mg iron per day. To meet these recommendations, vegans should make sure to include sufficient iron-rich plant foods such as spinach, swiss chard, collard greens, beans, lentils, nuts, dried fruit, whole grains and fortified foods such as tempeh, tofu, dairy alternatives in their daily diets. An important point to keep in mind is that iron from plants (a.k.a. non-heme iron) is more difficult to absorb than iron found in meat products (a.k.a. heme iron).  To increase absorption of non-heme iron, make sure you include a source of vitamin C (for example, a glass of orange or grapefruit juice, broccoli, strawberries, or peppers, kale, collard greens or cauliflower), avoid combining tea / coffee with meals and cook food in a cast iron skillet whenever possible.

As anyone opting to skip meat and meat products at (non-vegan) group gatherings can attest to, your diet choice is bound to spark some interesting discussions. But whether or not veganism is for you, one thing we can probably all agree on is that increasing your consumption of unprocessed, whole foods including fruits and vegetables won’t hurt. I’d be interested to hear your thoughts on the subject, so, if you feel so inclined, feel free to share them in the comments below!

from Bembu http://ift.tt/1S8keoV