Nutrition

Oct 09, 2020

Tip of the week Tip: Consume more magnesium

85% of the inhabitants of the western world suffer from a magnesium deficiency and this percentage is even higher among athletes. You may think you're immune to such deficiencies because you eat bananas occasionally, but think again. You would have to eat 9 bananas to get just the officially recommended amount of magnesium - not to mention your increased needs as an athlete.

Magnesium plays a role in over 300 biochemical processes in the body. It is crucial for energy production, protein synthesis and insulin metabolism. A deficiency results in poorer athletic performance, increased lactic acid build-up, muscle cramps, difficulties with fat loss, poorer regeneration and even cardiac arrhythmia.

The question that is probably going through your mind right now is why so many of us suffer from a magnesium deficiency. One answer lies in strenuous exercise, as this increases magnesium loss via sweat and urine by up to 20%.

A large part also has to do with how food is grown and the dietary habits of many athletes. While magnesium is normally found in greater quantities in foods such as green leafy vegetables, seaweed, chard, spinach, beans, nuts, avocados and bananas, many of these foods are low in the mineral due to poor soils and untested farming methods.

Most athletes also don't eat a particularly varied diet. They seem to find a small collection of "safe" foods and eat them day after day. It is therefore no wonder that so many athletes are deficient in so many nutrients.

Habits that could indicate a magnesium deficiency are a high consumption of soft drinks (the phosphates bind the magnesium), too much sugar (as sugar causes magnesium excretion) or the consumption of too much coffee (caffeine also increases magnesium excretion). People suffering from a magnesium deficiency may also exhibit excessive anxiety, muscle cramps and eye twitching.

If you are not absolutely sure that your diet is balanced enough, you should consider supplementing with a ZMA product. While the official recommendations are around 400 mg per day for men and 300 mg per day for women, athletes could benefit from double that amount.

Tip: Drive up your volume

Drive up your training volume if mass gains are your goal.

Source: https://www.t-nation.com/training/tip-turn-up-the-volume

By Brad Schoenfeld, PhD

In the 1970s, Arthur Jones popularized the so-called high-intensity training (HIT) approach to building muscle mass. HIT is based on the premise that only one set of an exercise is necessary to stimulate muscle growth, as long as you train to the point of momentary concentric muscle failure.

According to HIT dogma, performing additional sets after this initial set is unnecessary and perhaps even counterproductive to muscle growth. Other prominent advocates such as Mike Mentzer and Ellington Darden followed Jones' lead and utilized the HIT philosophy, resulting in a surge in popularity for HIT. To this day, HIT has a large following.

Now before I get accused of being anti-HIT, I readily admit that it is a viable training strategy. There's no denying that HIT can help build a significant amount of muscle mass. And if you're pressed for time, it can make for an effective and efficient training session.

However, if your goal is to maximize your muscle development, then HIT is simply not enough. You need a higher training volume - substantially higher than one set per exercise.

Protocols with multiple sets are superior

The prevailing research consistently shows that training programs with multiple sets are superior to programs with only one set per exercise when it comes to consistent gains in strength and muscle mass.

Meta-analyses published in the Journal of Strength and Conditioning Research show that training with multiple sets leads to 46% greater gains in strength and 40% greater gains in muscle mass compared to single-set training programs.

Whether the hypertrophy superiority of multiple sets is based on a higher total amount of muscle tension, muscle damage or metabolic stress or a combination of these factors is still unclear. What is clear, however, is that multiple sets are a must if you want to maximize your muscle potential

The problem

The problem is that even if you perform multiple sets, you may not be training with sufficient volume. The optimal number of sets necessary to elicit superior growth varies from person to person and depends on a variety of factors, including genetics, recovery ability, training experience and nutritional status.

But individual response is only part of the equation. The size of the given muscle is also relevant. Large muscle groups such as the back and thighs require a higher volume than smaller muscles such as the arms and calves, which are already significantly trained through multi-joint exercises.

Split programs vs. full body programs

Another important consideration is the structure of your training program. All else being equal, a split program will allow you a higher daily training volume per muscle group than a full body program.

And if you follow a split program, the composition of your split will affect your daily training volume (a 3 day split will allow a higher volume per muscle group than a 2 day split). Accordingly, training volume is best determined on a weekly basis rather than a daily basis.

Whatever your weekly target volume is, you will achieve the best results with a periodization approach where the number of sets is strategically manipulated over the course of a training cycle. It's important to understand that repetitive high volume training will inevitably lead to overtraining.

In fact, scientific research shows that volume has a greater correlation with overtraining than intensity. Only by using periodization can you reap the benefits of high volume training while avoiding the dreaded overtraining.

Effective periodization:

Let's say you have determined your maximum weekly training volume and this is 18 to 20 sets per muscle group. Focus on a 3-month mesocycle where you aim for 8 to 10 sets per week during the first month. During the second month, aim for 14 to 16 sets and finish the mesocycle with a final overreaching month during which you perform 18 to 20 sets per week.

This is followed by a short unloading phase or a phase of active regeneration to promote your recovery. Bearing in mind that it takes a week or two for the full effects of supercompensation to manifest after completing an overreaching cycle, you should notice optimal gains at some point during the recovery phase.

Tip: Stop eating like a professional bodybuilder

You know what's even worse? Paying them for their plans

Source: https://www.t-nation.com/diet-fat-loss/tip-stop-eating-like-a-pro-bodybuilder

By Chris Shugart

Many men stumble into copying the diets of their favorite bodybuilders or muscle-bound movie stars. The problem? Well, most men don't have the genetics of a pro bodybuilder, they don't perform the marathon workouts of a pro bodybuilder, and they don't use the chemical support that pros use. Heck, even exercisers on steroids probably don't use even a tenth of what pros use.

All of these things allow for more leeway in nutrition. The pros get away with crazy nutritional approaches (at least for a couple years) because of their chemical support. You can't. Follow their build-up diet and you will get fat and ruin your health.

The worst case scenario is that you develop anabolic resistance: the impaired ability to build muscle caused by excessive calorie consumption over time. It starts with insulin resistance, leads to leptin resistance and eventually manifests itself in excessive fat gain, loss of pump during training, stagnant strength gains, inflammation and even reduced libido. The loss of excessive fat after each bulking phase also becomes harder and harder.

Follow the fat loss diet of the pros and you'll lose muscle and ruin your metabolism - at least if you do it without the same chemical support as the pros.

Numbers for problems

Sadly, many competitive bodybuilders and internet gurus make a living selling their dysfunctional diet plans to gullible fanboys. And what about these customized nutrition plans they sell? Usually they have three or four slight variations of the same plan and they just email you the plan that somehow fits you best. This is far from being customized.

The solution

Take a critical look at nutritional advice from professionals. You might be able to pick up a few tips from these professionals - many are actually quite intelligent - but always remember that their plans are simply THEIR plans - not yours.

Your body is your laboratory and you need to conduct your own experiments to find out what works for you. That takes some thought and some work. Don't like that idea? Then keep paying someone for the privilege of being their nutrition bitch. Ignorance is expensive.

Tip: Train rowing with supported chest

It's impossible to fake it on this back exercise and it builds muscle like crazy.

Source: https://www.t-nation.com/training/tip-do-chest-supported-rows

By Christian Thibaudeau

This is my favorite exercise for strengthening the back with a pulling/rowing motion. It's one of the basic exercises used by Chinese Olympic weightlifters.

Rowing with supported chest

This exercise takes the lower back out of the movement and you can't really deflect or cheat. By focusing solely on your back, you will build more contractile strength and a superior mind-muscle connection.

Execution tips

Always hold a maximum contraction briefly at the highest point.
Do not rely on momentum to move the weight from point A to point B. Focus on the quality of the contraction of your back muscles.
You can perform the exercise with kettlebells, dumbbells or a barbell. All of these variations work and you should rotate between them. Get strong in all types of rowing movements. The angle of pull will be different with a barbell than with a dumbbell, especially if you are using a neutral grip.
Perform sets of 6 to 8 reps for a few weeks and then increase the weight and go down to 4 to 6 reps - but only once you have established a solid mind-muscle connection with your back.

Tip: Perform 20 repetitions with your maximum weight for 10 repetitions

It may sound crazy, but it works if you use the ladder method.

Source: https://www.t-nation.com/training/tip-do-20-reps-with-your-10-rep-max

From Lee Boyce

Here is an example of a ladder set:

Using your max weight, perform 2 reps for 10 to 12 reps
Pause for 10 to 15 seconds and then perform 3 repetitions
Pause for 10 to 15 seconds and then perform 5 repetitions
Pause again for 10 to 15 seconds and then perform 10 repetitions.

The fact that you are using the same weight throughout the set eliminates any doubt that you are using an intensity that will promote hypertrophy benefits. The rapidly contracting muscle fibers will get the chance to do a little more work because their primary energy source - ATP - will be partially regenerated during the short rests. At the end of the ladder, you'll have ended up doing 20 reps at your max weight for 10 to 12 reps. Not too shabby.

Push yourself and give it your all

This is an amazing psychological test. Just like with breathing squats, you have a fixed target number of reps you need to achieve to complete the set - not just the point of muscle failure. With each pause, you know that you need to perform more reps than you just did, even though you are more exhausted than when you started the set. This is a way to learn how to overcome your inner bastard. You'll leave the gym feeling like you've accomplished something.

The best exercises for ladder sets

This repetition pattern works best with big exercises like bench presses, standing shoulder presses, pull-ups, dips with added weight and squats, but you can also use it for smaller isolation exercises like leg extensions, curls and seated dumbbell presses.

Perform French presses for your triceps

It's a classic exercise but most people do it wrong. Here is the correct execution.

Source: https://www.t-nation.com/training/tip-do-the-french-press-for-triceps

By Lee Boyce

Your triceps deserve more attention than your biceps if upper arm mass is your goal. Tight bench presses and dips are common options, but neither provides the most stimulation for the triceps.

The most important muscle head to target for triceps thickness is the long head. French presses with a SZ bar provide the most stimulation for the long head, but it's also the most commonly messed up exercise in the gym. The correct way to perform French presses is to utilize the angle of force with minimal stress on the joints. Performing them this way will keep the long head of the triceps under continuous tension without stressing the shoulder and elbow joints.

It is also important to avoid full extension of the elbow - this is not the job of the long head of the muscle. Higher reps (12 to 15) work well with this exercise - so expect a crazy pump.

The correct execution of French Presses:

https://www.youtube.com/watch?v=wfFuClSLcME

Set the backrest of the bench one step flatter than 90 degrees.
Grip the bar with a "false" (thumbless) close grip.
Make sure that your elbows are not pointing outwards, but are as close together as possible.
Let the weight of the bar pull your elbows back and then pull it forward as you push it up over the back of your head. Use a controlled negative repetition and repeat.

Source: https://www.t-nation.com/supplements/tip-get-more-magnesium

From TC Luoma

Aug 27, 2020

A beginner's guide to the low-glycemic diet

The low-glycemic diet, also known as the low-glycemic diet or low-GI diet, is based on the concept of the glycemic index (GI). Studies have shown that the low-glycemic diet can result in weight loss, reduced blood sugar levels and a lower risk of heart disease and type 2 diabetes.

However, the way in which foods are evaluated in this diet has been criticized as unreliable and unable to reflect the overall health effects of these foods.

This article will give you a detailed overview of the low-glycemic diet and describe what it is, how you can follow it and what its advantages and disadvantages are.

What is the glycemic index?

Carbohydrates are found in bread, cereals, fruit, vegetables and dairy products and are also an essential part of a healthy diet. When you eat any type of carbohydrate, it is broken down by your digestive system into simple sugars that enter the bloodstream.

However, not all carbohydrates are the same and different types of carbohydrates have different effects on blood sugar levels. The glycemic index (GI) is a measure that rates foods based on their effect on blood sugar levels. The GI was developed in the early 1980s by Canadian professor Dr. Davis Jenkins (1).

The rates at which different foods raise blood glucose levels are classified in comparison with the absorption of 50 grams of pure glucose, which is used as a reference food that has been assigned a GI score of 100.

There are three broad GI ratings:

Low: 55 or less
Medium: 56 to 69
High: 70 or more.

Foods with a low GI rating are the preferred choice as they are digested and absorbed slowly, causing a slower and lower rise in blood glucose levels. High GI foods, on the other hand, should be limited as they are digested and absorbed quickly, resulting in a rapid rise and subsequent fall in blood glucose levels.

It is important to note that foods are only assigned a GI value if they contain carbohydrates. For this reason, you will not find foods such as meat, poultry, eggs, spices, etc. that do not contain carbohydrates on any GI list.

Factors that influence the GI value of a food

There are a number of factors that can affect the GI value of a food or meal. These include, but are not limited to:

The type of sugar: It is a misconception that all types of sugar have the same GI value. The GI value of sugar ranges from 19 for fructose, to 105 for maltose. For this reason, the GI value of a food depends in part on what types of sugar it contains.
The structure of starch: Starch is a carbohydrate made up of two molecules: Amylose and amylopectin. Amylose is difficult to digest, while amylopectin is easy to digest. Foods with a higher amylose content will therefore have a lower GI value.
How much a carbohydrate has been processed: Different processing methods such as grinding and rolling break apart the amylose and amylopectin molecules, which increases the GI value. In general, the more processed a food is, the higher its GI value (2).
Nutrient composition: Both fat and acid slow down the rate at which food is digested and absorbed, resulting in a lower GI value. Adding fat or acid, such as avocado or lemon juice, will lower the GI value of a meal (3, 4).
The method of preparation: The method of preparation and cooking can also change the GI. In general, the longer a food is cooked, the faster the sugars contained in the food are digested and absorbed, which increases the GI value.
The ripeness of the food: Unripe fruit contains complex carbohydrates that are broken down into simple sugars as the fruit ripens. The riper the fruit, the higher its GI. An unripe banana, for example, has a GI value of 30, while an overripe banana has a GI value of 48 (5).

The amount of carbohydrates is also important

The rate at which food raises blood glucose levels depends on three factors:

The type of carbohydrate the food contains
The combination of nutrients
The amount you eat

However, the GI is a relative measure that does not take into account the amount of food you eat. The GI is often criticized for this reason (1).

To solve this problem, the glycemic load (GL) was developed as an evaluation scheme. Glycemic load is a measure of how a carbohydrate affects blood glucose levels, taking into account both the type (GI) and the amount (grams per serving).

Like GI, glycemic load has three classifications:

Low: 10 or less
Medium: 11 to 19
High: 20 or more

However, GI is still the most important factor to consider when following the low-glycemic diet. The Glycemic Index Foundation, an Australian organization that aims to introduce people to the low-glycemic diet, recommends that people also monitor their glycemic load. It recommends that people should aim to keep their daily glycemic load below 100.

You can find the GI and GL values of many foods in a database(http://www.glycemicindex.com/foodSearch.php) or elsewhere on the internet. Otherwise, the easiest way to aim for a glycemic load below 100 is to choose foods with a low GI value whenever possible and consume them in moderation.

The low-glycemic diet and diabetes

Diabetes is a complex disease that affects millions of people worldwide (6). People who suffer from diabetes are unable to process sugar effectively, which can make it difficult to maintain healthy blood sugar levels. However, good blood sugar control can help prevent or delay complications including heart disease, stroke and damage to the nervous system and kidneys (7, 8).

A number of studies suggest that low-glycemic diets can lower blood glucose levels in people with diabetes (9, 10, 11, 12). A study of almost 3,000 people with diabetes examined the effects of a low-glycemic and a high-glycemic diet on the HbA1c value of the study participants. This value is an average measure of blood glucose levels over the course of the last 3 months (13).

The study showed that HbA1c levels were 6 to 11% lower in subjects following a low-glycemic diet (GI 58 to 79) than in subjects following a high-glycemic diet (GI 86 to 112). In other words, the low-glycemic diet was associated with lower long-term blood glucose levels.

In addition, a number of studies have reported that higher-glycemic diets may increase the risk of type 2 diabetes by 8 to 40% (14, 15, 16). A systematic review of 24 studies reported that the risk of developing type 2 diabetes increased by 8% for every 5 GI points (17).

The low-glycemic diet may also improve pregnancy outcomes in women with gestational diabetes. Gestational diabetes is a specific form of diabetes that can occur during pregnancy. It has been shown that a low-glycemic diet can reduce the risk of macrosomia by 73%. Macrosomia is a condition in which newborns have a birth weight of over 4 kilos. Macrosomia is associated with numerous short-term and long-term complications for both mother and child (18).

Other benefits

Studies have shown that the low-glycemic diet also has other benefits:

Improvement in cholesterol levels: low-glycemic diets have been shown to reduce total cholesterol levels by 9.6% and LDL cholesterol levels by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke (10, 20, 21, 22).
Supporting weight loss: Low-glycemic diets have helped adults lose between 0.7 and 1.9 kilograms over 5 to 10 weeks. However, the availability of research on the long-term effects on weight loss is limited (19, 23, 24).
Potential reduction in cancer risk: People who follow low-glycemic diets have a lower risk of certain types of cancer including endometrial cancer, colorectal cancer and breast cancer compared to people who follow a high-glycemic diet (25, 26, 14).
Potential reduction in the risk of heart disease: A review of 37 studies found that people who followed a high-glycemic diet compared to people who followed a low-glycemic diet had a 25% higher risk of developing heart disease. However, more research is needed to prove this link with certainty (14, 27).

Foods you should eat as part of a low-glycemic diet

With the low-glycemic diet, there is no need to control protein, fat or carbohydrate amounts. Instead, a low-glycemic diet involves swapping high-glycemic foods for low-glycemic alternatives.

There are plenty of healthy and nutritious foods to choose from. Your diet should be based on the following low-glycemic foods:

Bread: wholemeal bread, rye bread and sourdough varieties
Breakfast cereals: porridge made from rolled oats, Bircher muesli and bran cereals
Fruit: apples, strawberries, apricots, peaches, plums, pears and kiwis
Vegetables: carrots, broccoli, cauliflower, celery, tomatoes and zucchinis
Starchy vegetables: Carisma and Nicola potato varieties, sweet potatoes, corn, yams
Pulses: Examples are lentils, chickpeas, baked beans, butter beans, kidney beans
Noodles: Noodles, soy noodles, vermicelli, rice noodles
Rice: basmati, doongara, long grain and brown rice
Cereals: quinoa, barley, pearl couscous, buckwheat, green spelt, semolina
Dairy products: Milk, cheese, yogurt, pudding, soy milk, almond milk

The following foods contain little or no carbohydrates and therefore have no GI value. These foods can be consumed as part of a low GI diet:

Meat: beef, chicken, pork, lamb and eggs
Fish and seafood: examples include salmon, trout, tuna, sardines and prawns
Nuts: such as almonds, cashews, pistachios, walnuts and macadamia nuts
Fats and oils: including olive oil, rice bran oil, butter and margarine
Herbs and spices: such as salt, pepper, garlic, basil and dill

Foods to avoid on a low-glycemic diet Nothing is strictly forbidden on a low-glycemic diet. However, you should try to replace the following high-glycemic foods with low-glycemic alternatives as often as possible:

Bread: white bread, flatbread, bagels, naan bread, French baguettes
Breakfast cereals: oatmeal, rice krispies, cornflakes, cocoa krispies, Froot Loops
Starchy vegetables: Désirée and red pontiac potatoes, mashed potatoes
Pasta and noodles: Corn noodles and instant noodles
Rice: jasmine rice, arborio rice (used in risotto), calrose rice and medium-grain white rice
Milk substitutes: rice milk and oat milk
Fruit: watermelon
Savory snacks: rice crackers, rice cakes, pretzels, corn chips, potato chips
Cakes and cookies: scones, donuts, cupcakes, cookies, waffles
Other: Jelly beans, licorice, Gatorade, Lucozade

A sample nutrition plan for one week

This sample meal plan shows what a week on a low-glycemic diet might look like. Feel free to customize it based on your own needs and preferences.

Monday

Breakfast: Oatmeal, milk and sliced fresh fruit
Lunch: Chicken sandwich made with whole grain bread, served with a salad
Dinner: Roast beef with vegetables, served with long grain rice

Tuesday

Breakfast: Wholemeal toast with avocado, tomato and smoked salmon
Lunch: Minestrone soup with a slice of wholemeal bread
Dinner: Grilled fish with steamed broccoli and green beans

Wednesday: Breakfast

Breakfast: Omelette with mushrooms, spinach, tomatoes and cheese
Lunch: Salmon, ricotta and quinoa cup with a salad
Dinner: Homemade pizza with Lebanese wholemeal bread

Thursday

Breakfast: A smoothie with berries, milk, quark and cinnamon
Lunch: Chicken pasta salad made from wholemeal pasta
Dinner: Homemade burger with beef and vegetables on a wholemeal bun

Friday

Breakfast: Quinoa porridge with apple and cinnamon
Lunch: Toasted tuna salad sandwich made with whole grain bread
Dinner: Chicken and chickpea curry with basmati rice

Saturday

Breakfast: Eggs with smoked salmon and tomatoes on wholemeal toast
Lunch: Egg salad and wholemeal wrap
Dinner: Grilled lamb chops with vegetables and pumpkin mash

Sunday

Breakfast: Buckwheat pancakes with berries
Lunch: Brown rice and tuna salad
Dinner: Beef meatballs with vegetables and brown rice

Healthy low-glycemic snacks

If you get hungry between meals, here are a few ideas for healthy low-glycemic snacks:

A handful of unsalted nuts
A piece of fruit
Carrot sticks with hummus
A cup of berries or grapes
Quark
Apple slices with almond butter or peanut butter
A hard-boiled egg
Leftovers from the previous day's dinner

Disadvantages and shortcomings of the low-glycemic diet

Even though the low-glycemic diet has some advantages, there are also a number of disadvantages and shortcomings. First of all, the glycemic index does not provide a complete nutritional picture of your food intake. It is also important to consider the fat, protein and carbohydrate content of a food regardless of its GI.

For example, the GI value of French fries is 75, while baked potatoes - the healthier alternative - have a higher GI value of 85 (3). In fact, there are many unhealthy low-glycemic foods such as ice cream (GI 36 to 62), chocolate (GI 48) and vanilla cream (GI 29 to 43).

Another disadvantage is that the GI measures the impact of a single food on blood glucose levels. However, most foods are consumed as part of a larger mixed meal, making it difficult to estimate the GI value of the entire meal (28).

Lastly, the GI does not take into account the amount of carbohydrates you eat. However, this is an important factor when it comes to determining their impact on your blood sugar levels. For example, watermelon has a high GI of 80 and would therefore not be considered the best option during a low-glycemic diet. However, watermelons have a low carbohydrate content of only 6 grams of carbohydrates per 100 grams. In fact, a typical serving of melon has a low glycemic load (GL) of around 5 and minimal impact on blood sugar levels.

This all highlights that the use of GI in isolation is not always the best predictor of the impact on blood glucose levels. It is important to also consider the carbohydrate content and glycemic load of the diet.

Conclusion

The low-glycemic diet involves replacing high-glycemic foods with low-glycemic alternatives. It has a number of potential benefits including reducing blood glucose levels, aiding weight loss and reducing the risk of heart disease and type 2 diabetes. However, it also has several disadvantages and shortcomings.

At the end of the day, it is important to maintain a healthy and balanced diet that insists on a wide variety of whole and unprocessed foods regardless of their GI.

References:

Source: https://www.healthline.com/nutrition/low-glycemic-diet#section11

Aug 25, 2020

The 13 best anti-inflammatory foods you can eat

Inflammation can be a good thing and a bad thing. On the one hand, it helps your body defend itself against infection and injury, but on the other hand, chronic inflammation can lead to weight gain and serious illness (1). Stress, pro-inflammatory foods and too little physical activity can further increase this risk.

However, studies have shown that some foods can fight inflammation. Here are 13 anti-inflammatory foods:

1. berries

Berries are small fruits that are packed with fiber, vitamins and minerals. Although there are dozens of types of berries, strawberries, blueberries, raspberries and currants are the most common berry fruits.

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that can reduce the risk of a whole range of diseases (2, 3, 4, 5, 6)

The human body produces natural killer cells that help the immune system to function properly. One study found that men who consumed blueberries daily produced significantly more of these killer cells than men who did not eat berries (5).

In another study, overweight men and women who ate strawberries had lower levels of certain inflammatory markers associated with heart disease (6).

Summary: Berries provide antioxidants known as anthocyanins. These compounds can reduce inflammation, improve immune system function and reduce the risk of heart disease.

2. oily fish

Fatty fish is an excellent source of protein and the long-chain omega-3 fatty acids EPA and DHA. Although all types of fish contain some amount of omega-3 fatty acids, the following fish are among the best sources:

Salmon
sardine
herring
mackerel
Anchovies

EPA and DHA reduce inflammation, which can lead to metabolic syndrome, heart disease, diabetes and kidney disease (7, 8, 9, 10, 11, 12). The body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (10).

In clinical studies, it was observed that people who consumed salmon or EPA and DHA supplements had reduced levels of C-reactive proteins, which are considered inflammatory markers (11, 12). However, in another study of subjects suffering from irregular heartbeat who took EPA and DHA daily, no differences were observed in the levels of inflammatory markers compared to the placebo group (13).

Summary: Fatty fish contains large amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.

3. broccoli

Broccoli is extremely nutritious. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower and Brussels sprouts. Scientific research has shown that eating plenty of cruciferous vegetables is associated with a reduced risk of heart disease and cancer (14, 15).

This could be related to the antioxidant effects of the antioxidants contained in these vegetables. Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by lowering levels of cytokines and NF-kB, which promote inflammation (16, 17, 18).

Summary: Broccoli is one of the best sources of sulforaphane, an antioxidant with strong anti-inflammatory effects.

4 Avocados

Avocados may be one of the few supposed superfoods that actually deserve the title. They are packed with potassium, magnesium, fiber and heart-healthy monounsaturated fatty acids. Avocados also contain carotenoids and tocopherols, which have been linked to a reduced risk of cancer (19, 20, 21). In addition, a compound found in avocados may reduce inflammation in young skin cells (22).

One study found that people who ate a slice of avocado with a hamburger had lower levels of the inflammatory markers NF-kB and IL-6 than those who ate only the hamburger (23).

Summary: Avocados provide a number of beneficial compounds that may protect against inflammation and reduce the risk of cancer.

5 Green tea

You've probably heard that green tea is one of the healthiest beverages you can drink. It reduces the risk of heart disease, cancer, Alzheimer's disease, obesity and other diseases (24, 25, 26, 27).

Many of these benefits can be attributed to the antioxidant and anti-inflammatory properties of compounds found in green tea, and in particular a compound called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing the production of pro-inflammatory cytokines and preventing damage to fatty acids in cells (26, 27).

Summary: The high EGCG content of green tea reduces inflammation and protects against cell damage that can lead to disease.

6. peppers and chili peppers

Bell peppers and chili peppers are packed with vitamin C and antioxidants that have powerful anti-inflammatory effects (28, 29, 30). Peppers also contain the antioxidant quercetin, which can reduce a marker of oxidative damage in people suffering from the inflammatory disease sarcoidosis (31).

Chili peppers contain sinapinic acid and ferulic acid, which can reduce inflammation and contribute to healthier aging (32, 33).

Summary: Bell peppers and chili peppers are rich in quercetin, sinapinic acid, ferulic acid and other antioxidants with strong anti-inflammatory effects.

7. mushrooms

Although there are thousands of species of mushrooms, only a few are edible and commercially cultivated. These include truffles, button mushrooms and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper and all the B vitamins. They also contain certain phenols and other antioxidants that provide anti-inflammatory protection (34, 35, 36, 37, 38).

A special type of mushroom known as hedgehog spiny beard can potentially reduce underlying inflammation that can be observed in obesity (36).

One study concluded that cooking mushrooms can significantly reduce their levels of anti-inflammatory compounds, so it may be best to eat mushrooms raw or only lightly cooked (37).

Summary: Some edible mushrooms contain compounds that can reduce inflammation. Eating mushrooms raw or only lightly cooked could help you benefit from their full anti-inflammatory benefits.

8. grapes

Grapes contain anthocyanins, which reduce inflammation. In addition, they may reduce the risk of a number of diseases including heart disease, diabetes, obesity, Alzheimer's disease and eye disease (39, 40, 41, 42, 43). Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.

One study found that people suffering from heart disease who took a daily grape extract showed a reduction in gene markers for inflammation, including Nf-kB (43). In addition, their adiponectin levels increased. Low adiponectin levels are associated with weight gain and an increased risk of cancer (44).

Summary: Several plant compounds found in grapes, including resveratrol, can reduce inflammation. They may also reduce the risk of a number of diseases.

9 Turmeric

Turmeric is a spice with a strong, earthy flavor that is often used in curries and other Indian dishes. Turmeric has also attracted a lot of attention in the medical field due to its pronounced anti-inflammatory effects. Turmeric has been shown to be very effective in reducing inflammation associated with arthritis, diabetes and other conditions (45, 46, 47, 48, 49, 50, 51). One gram of curcumin - the active ingredient in turmeric - combined with black pepper piperine has been shown in scientific studies to produce significant reductions in the inflammatory marker CRP in people suffering from metabolic syndrome (50).

However, it may be difficult to consume enough curcumin in the form of turmeric to achieve a clearly noticeable effect. In one study, no improvements in inflammatory markers were observed in overweight women who consumed 2.8 grams of turmeric per day (51).

Taking supplements containing isolated curcumin is much more effective. Curcumin supplements are often combined with piperine, which can increase absorption by 2,000% (52).

Summary: Turmeric contains a powerful anti-inflammatory compound called curcumin. Eating black pepper in combination with turmeric can significantly increase the absorption of curcumin.

10. extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats you can eat. It is rich in monounsaturated fats and is a cornerstone of the Mediterranean diet, which has numerous health benefits. Studies have linked extra virgin olive oil to a reduced risk of heart disease, brain tumors and other serious illnesses (53, 54, 55, 56, 57, 58, 59).

In a study looking at the Mediterranean diet, levels of CRP and other inflammatory markers fell significantly in those who consumed 50 ml of olive oil daily (57).

The effect of oleocanthal, an antioxidant found in olive oil, has been compared in studies with anti-inflammatory drugs such as ibuprofen (58).

It should be kept in mind that the anti-inflammatory benefits of extra virgin olive oil are much stronger than those of more processed olive oils (59).

Summary: Extra virgin olive oil provides pronounced anti-inflammatory benefits that may reduce the risk of heart disease, cancer and other serious illnesses.

11 Dark chocolate and cocoa

Dark chocolate is delicious and satisfying. It's also packed with antioxidants that reduce inflammation. These antioxidants can reduce the risk of disease and contribute to healthier aging (60, 61, 62, 63, 64, 65).

Flavanols are responsible for the anti-inflammatory effects of dark chocolate and can keep the endothelial cells that line the blood vessels healthy (64, 65). In one study, a significant improvement in endothelial function was observed in smokers two hours after eating chocolate rich in flavanols (65).

However, one should make sure to choose dark chocolate that contains at least 70% cocoa - with more being better - to reap the full anti-inflammatory benefits. Summary: Flavanols in dark chocolate and cocoa can reduce inflammation and lower the risk of a number of diseases.

12 Tomatoes

Tomatoes are a nutritional powerhouse. They are rich in vitamin C, potassium and antioxidants with impressive anti-inflammatory properties (66, 67, 68, 69). Lycopene may be particularly useful in reducing levels of pro-inflammatory compounds associated with different types of cancer (67, 68).

One study found that consumption of tomato juice significantly reduced levels of various inflammatory markers in overweight, non-obese women (69).

At this point, it should be noted that cooking tomatoes in olive oil maximizes the amount of lycopene that the body can absorb (70). This is due to the fact that lycopene is a carotenoid that is fat-soluble. Carotenoids are better absorbed when combined with a fat source.

Summary: Tomatoes are an excellent source of lycopene, which can reduce inflammation and protect against cancer.

13 Cherries

Cherries are delicious and are a rich source of antioxidants such as anthocyanins and catechins, which fight inflammation (71, 72, 73, 74, 75). Although the health benefits of tart cherries have been studied more extensively than those of other cherry varieties, sweet cherries can also provide health benefits.

One study found that subjects who consumed 280 grams of cherries daily for one month had lower levels of the inflammatory marker CRP - which remained lower for 28 days after they stopped eating cherries (75).

Summary: Sweet cherries and sour cherries contain antioxidants that can reduce inflammation and lower the risk of certain diseases.

Conclusion

Even mild chronic inflammation can lead to disease. You should therefore do your best to keep inflammation under control by eating a wide range of antioxidant-rich foods.

Bell peppers, dark chocolate, fish and extra virgin olive oil are just a few foods that can help you reduce inflammation and lower your risk of disease.

References:

https://www.ncbi.nlm.nih.gov/pubmed/22133051
https://www.ncbi.nlm.nih.gov/pubmed/24512603
https://www.ncbi.nlm.nih.gov/pubmed/26773014
https://www.ncbi.nlm.nih.gov/pubmed/26501271
https://www.ncbi.nlm.nih.gov/pubmed/22111516
https://www.ncbi.nlm.nih.gov/pubmed/21242652
https://www.ncbi.nlm.nih.gov/pubmed/18541602
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775255/
https://www.ncbi.nlm.nih.gov/pubmed/24860193
https://www.ncbi.nlm.nih.gov/pubmed/22326554
https://www.ncbi.nlm.nih.gov/pubmed/21142420
https://www.ncbi.nlm.nih.gov/pubmed/26829184
https://www.ncbi.nlm.nih.gov/pubmed/25465932
https://www.ncbi.nlm.nih.gov/pubmed/21593509
https://www.ncbi.nlm.nih.gov/pubmed/12094621
https://www.ncbi.nlm.nih.gov/pubmed/21129940
https://www.ncbi.nlm.nih.gov/pubmed/25705128
https://www.ncbi.nlm.nih.gov/pubmed/25054107
https://www.ncbi.nlm.nih.gov/pubmed/19813713
https://www.ncbi.nlm.nih.gov/pubmed/26447150
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https://www.ncbi.nlm.nih.gov/pubmed/20936426
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https://www.ncbi.nlm.nih.gov/pubmed/20370896
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https://www.ncbi.nlm.nih.gov/pubmed/17584048
https://www.ncbi.nlm.nih.gov/pubmed/26299975
https://www.ncbi.nlm.nih.gov/pubmed/22100562
https://www.ncbi.nlm.nih.gov/pubmed/17719033
https://www.ncbi.nlm.nih.gov/pubmed/12115659
https://www.ncbi.nlm.nih.gov/pubmed/21324570
http://www.hindawi.com/journals/omcl/2016/3571614/
https://www.ncbi.nlm.nih.gov/pubmed/18188410
https://www.ncbi.nlm.nih.gov/pubmed/25505823
https://www.ncbi.nlm.nih.gov/pubmed/2354389
https://www.ncbi.nlm.nih.gov/pubmed/2655969
https://www.ncbi.nlm.nih.gov/pubmed/24262531
https://www.ncbi.nlm.nih.gov/pubmed/25332995
https://www.ncbi.nlm.nih.gov/pubmed/20231522
https://www.ncbi.nlm.nih.gov/pubmed/26180583
https://www.ncbi.nlm.nih.gov/pubmed/24699803
https://www.ncbi.nlm.nih.gov/pubmed/24055518
https://www.ncbi.nlm.nih.gov/pubmed/23224687
https://www.ncbi.nlm.nih.gov/pubmed/18265479
https://www.ncbi.nlm.nih.gov/pubmed/17569207
https://www.ncbi.nlm.nih.gov/pubmed/26088351
https://www.ncbi.nlm.nih.gov/pubmed/26007179
https://www.ncbi.nlm.nih.gov/pubmed/25688638
https://www.ncbi.nlm.nih.gov/pubmed/22407780
https://www.ncbi.nlm.nih.gov/pubmed/25618800
https://www.ncbi.nlm.nih.gov/pubmed/23150126
https://www.ncbi.nlm.nih.gov/pubmed/9619120
https://www.ncbi.nlm.nih.gov/pubmed/26055507
https://www.ncbi.nlm.nih.gov/pubmed/25733165
https://www.ncbi.nlm.nih.gov/pubmed/26410343
https://www.ncbi.nlm.nih.gov/pubmed/17391565
https://www.ncbi.nlm.nih.gov/pubmed/24925270
https://www.ncbi.nlm.nih.gov/pubmed/21443487
https://www.ncbi.nlm.nih.gov/pubmed/20179144
https://www.ncbi.nlm.nih.gov/pubmed/24566441
https://www.ncbi.nlm.nih.gov/pubmed/19776136
https://www.ncbi.nlm.nih.gov/pubmed/24376420
https://www.ncbi.nlm.nih.gov/pubmed/24302679
https://www.ncbi.nlm.nih.gov/pubmed/16877960
https://www.ncbi.nlm.nih.gov/pubmed/16198843
https://www.ncbi.nlm.nih.gov/pubmed/20491642
https://www.ncbi.nlm.nih.gov/pubmed/24379011
https://www.ncbi.nlm.nih.gov/pubmed/23970935
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https://www.ncbi.nlm.nih.gov/pubmed/16549461

Source: https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section14

Jul 28, 2020

The alkaline diet: a science-based review

The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve health. Advocates of this diet even claim that it can help fight serious diseases such as cancer.

This article will take a closer look at the science behind the alkaline diet.

What is the alkaline diet?

The basic premise of the alkaline diet is that your diet can change the pH level - which is a measure of acidity - of your body. Your metabolism - the conversion of food into energy - is sometimes described as a fire. Both involve chemical reactions that break down a solid mass.

However, the chemical reactions in your body occur in a slow and controlled way. When things burn, an ash residue is left behind. In a similar way, the foods you eat also leave behind "ash" residue, known as metabolic waste products.

As it turns out, these metabolic waste products can be alkaline - also known as neutral - or acidic. Alkaline diet advocates claim that metabolic waste products can directly influence the acidity of your body.

In other words, this would mean that if you eat foods that leave acidic ash behind, this would make your blood acidic. Eating foods that leave behind alkaline ash, on the other hand, would make your blood more alkaline.

Supporters of the acid-ash hypothesis believe that acidic ash makes you more susceptible to disease, while alkaline ash is considered protective. By choosing more alkaline foods, according to this hypothesis, you should be able to create a more alkaline environment in your body and improve your health.

Foods thought to leave acidic ash include protein, phosphates and sulfur, while alkaline compounds include calcium, magnesium and potassium (1, 2).

Certain food groups are considered acidic, alkaline or neutral:

Acidic: Meat, poultry, fish, dairy products, eggs, grains and alcohol.
Neutral: Natural fats, starch and sugar.
Alkaline: Fruit, nuts, legumes and vegetables.

Summary: According to alkaline diet advocates, the metabolic waste products - or ashes - left in the body when food is burned can directly affect the acidity of the blood.

Regulating pH levels in the body

When talking about alkaline nutrition, it is important to understand the concept of pH. Simply put, pH is a measure of how acidic or alkaline something is.

The pH ranges from 0 to 14:

Acidic: 0.0-6.9
Neutral: 7.0
Alkaline: 7.1-14.0

Many advocates of this diet recommend monitoring the pH of urine and making sure it is alkaline (above 7) and not acidic (below 7). However, it is important to note that pH varies greatly within the body. While some areas are acidic, others are alkaline - so there is no fixed value.

Your stomach is overloaded with hydrochloric acid, which gives the area around the stomach a pH of 2 to 3.5, which is very acidic. This level of acidity is necessary to break down food. Human blood, on the other hand, is always slightly alkaline and has a pH value of 7.36 to 7.44 (3). If the pH of the blood falls outside this normal range, it can be fatal if not treated (4).

However, this only happens in the context of certain disease states - such as ketoacidosis in diabetes, during starvation or under the influence of alcohol consumption - and has little to do with your diet (5, 6, 7).

Summary: The pH value measures the acidity of a substance. In the body, there are areas with an acidic environment, such as the stomach, and areas with an alkaline environment, such as the blood.

Food affects the pH of urine, but not the pH of blood

It is essential for health that the pH of the blood remains constant. If it were outside the normal range, the body's cells would stop functioning and you would die very quickly if this were left untreated.

For this reason, the body has many effective ways to regulate its pH balance very tightly. This is also known as the acid-base balance.

In fact, in healthy people, it is almost impossible to change the pH of the blood through food, although minimal fluctuations within the normal range can occur. However, food can definitely change the pH of urine, although this effect is variable (1, 8).

The excretion of acids via the urine is one of the main mechanisms by which the body regulates its pH. If you eat a large steak, your urine will be more acidic a few hours later as your body excretes metabolic waste products through the urine. For this reason, urine pH is a poor indicator of body-wide pH and overall health. In addition, urine pH can also be influenced by factors other than diet.

Summary: Your body regulates blood pH very closely. In healthy people, diet has no significant effect on blood pH - but it can change the pH of urine.

Acid-forming foods and osteoporosis

Osteoporosis is a progressive bone disease characterized by a reduced mineral content of the bones. This disease is particularly prevalent among postmenopausal women and can dramatically increase the risk of bone fractures.

Many alkaline diet advocates believe that in order to maintain a constant blood pH, your body uses alkaline minerals such as calcium from your bones to buffer the acids produced by eating acid-forming foods.

According to this theory, acid-forming diets such as the Western diet will cause a reduction in bone mineral density. This theory is also known as the "acid-ash hypothesis of osteoporosis". However, this theory ignores the function of the kidneys, which are crucial for the excretion of acid and the regulation of pH. The kidneys produce bicarbonate ions, which neutralize acids in the blood and allow your body to tightly control the pH of the blood (9).

Your respiratory system is also involved in controlling blood pH. When bicarbonate ions from the kidneys bind acids in the blood, carbon dioxide is produced which is excreted through the lungs and water is excreted through the urine.

The acid-ash hypothesis also ignores one of the most important factors in the development of osteoporosis - a loss of protein collagen from the bones (10, 11). Ironically, this loss of collagen is associated with low levels of two acids - silicic acid and ascorbic acid or vitamin C - in the diet (12).

You should also keep in mind that scientific research linking dietary acids to bone density or fracture risk has mixed results. While many observational studies have found no association, others have identified a significant link (13, 14, 15, 16, 17).

Clinical studies, which tend to be more accurate, have concluded that acid-forming diets have no effect on calcium levels in the body (9, 18, 19). If anything, these diets actually improve bone health by increasing calcium retention and activating the IGF-1 hormone, which stimulates muscle and bone repair (20, 21).

As such, a high-protein, acid-forming diet is likely to be associated with better bone health.

Summary: Although the evidence is mixed, most studies do not support the theory that acid-forming diets damage bone. Protein, an "acidic" nutrient, actually appears to be beneficial in this regard.

Acids and cancer

Many people claim that cancer only grows in an acidic environment and can be treated or even cured by an alkaline diet. However, more comprehensive studies of the relationship between diet-induced acidosis - or a diet-induced increase in blood acidity - and cancer conclude that there is no direct link (22, 23).

First of all, diet does not significantly affect blood pH (8, 24). And even assuming that food could dramatically alter the pH of blood or different body tissues, cancer cells are not restricted to an acidic environment.

Cancer grows in normal body tissue, which has a slightly alkaline pH of 7.4. In many experiments, cancer cells have been made to grow in an alkaline environment (25). And even if tumors grow faster in an acidic environment, tumors generate their own acids. It is not the acidic environment that generates the cancer - it is the cancer that generates an acidic environment (26).

Summary: There is no link between an acid-forming diet and cancer. Cancer cells also grow in an alkaline environment.

The diet of our ancestors and acidity

An examination of the acid-base theory from an evolutionary and scientific perspective reveals discrepancies. A study that estimated that 87% of pre-agricultural humans followed an alkaline diet forms the central argument supporting the modern alkaline diet (27).

More recent studies, however, estimate that half of pre-agricultural people followed a net alkaline diet, while the other half followed a net acidifying diet (28).

In this context, it should be kept in mind that our ancestors lived in very different climates with access to very different food supplies. Acid-forming diets were more common among people living further north of the equator, outside the tropical range (29).

Despite the fact that about half of hunter-gatherer cultures followed a net acidifying diet, modern diseases were much less common among these peoples (30).

Summary: Recent studies suggest that about half of our early ancestors followed an acidifying diet, which is especially true for people who lived farther from the equator.

Conclusion

An alkaline diet is quite healthy as it encourages the consumption of fruits, vegetables and healthy plant foods while minimizing processed junk food.

However, the view that this diet promotes health due to its alkalizing effects is suspect. These claims are not supported by reliable human studies,

However, some studies suggest positive effects in a very small group of people - those suffering from chronic kidney disease may benefit from an alkaline diet that is low in protein (31).

In general, however, the alkaline diet is only healthy because it is based on whole and unprocessed foods. There is no reliable evidence to suggest that this has anything to do with pH.

References:

Source: https://www.healthline.com/nutrition/the-alkaline-diet-myth

Jun 30, 2020

12 healthy foods that are rich in antioxidants

Antioxidants are compounds that are produced in your body and are also found in food. They help your cells defend themselves against damage caused by potentially harmful molecules known as free radicals.

When free radicals accumulate in the body, they cause a condition known as oxidative stress. This can damage your DNA and other important structures in your cells. Sadly, oxidative stress can also increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer (1), as well as impair your recovery after exercise.

Fortunately, a diet rich in antioxidants can help increase your antioxidant blood levels, which can help your body fight oxidative stress and reduce the risk of these diseases.

Scientists use different tests to measure the antioxidant content of foods. One of the best tests is the so-called FRAP (ferric reducing Ability of Plasma) analysis. This measures the antioxidant content of foods by how well they neutralize a specific free radical (2). The higher the FRAP value, the more antioxidants the food in question contains.

Here are the top 12 healthy foods that are rich in antioxidants.

1. dark chocolate

Fortunately for chocolate lovers, dark chocolate is very nutritious. It contains more cocoa than regular chocolate and is also richer in minerals and antioxidants.

Based on FRAP analysis, dark chocolate contains up to 15 mmol of antioxidants per 100 grams. This is even more than blueberries and strawberries, which provide up to 9.2 and 2.3 mmol of antioxidants per 100 grams, respectively (3). In addition, the antioxidants found in cocoa and dark chocolate have been linked to impressive health benefits such as less inflammation and reduced risk factors for heart disease.

A review of 10 studies looked at the link between cocoa consumption and blood pressure in healthy people and people with high blood pressure. Consumption of cocoa-containing products such as dark chocolate reduced systolic blood pressure (the upper value) by an average of 4.5 mmHg and diastolic blood pressure (the lower value) by an average of 2.5 mmHg (4).

Another study found that dark chocolate could reduce the risk of heart disease by increasing antioxidant levels in the blood, increasing 'good' HDL cholesterol and preventing the oxidation of 'bad' LDL cholesterol (5). Oxidized LDL cholesterol is harmful because it promotes inflammation in the blood vessels, which can lead to an increased risk of heart disease.

Summary: Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. In general, the higher the cocoa content of dark chocolate, the more antioxidants it contains.

2. pecans

Pecans are a type of nut native to Mexico and South America. They are a good source of healthy fats and minerals and also contain high levels of antioxidants. Based on a FRAP analysis, pecans contain 10.6 mmol of antioxidants per 100 grams (3).

In addition to this, pecans can help increase antioxidant levels in the blood. For example, one study found that people who consumed 20% of their daily calories in the form of pecans experienced a significant increase in blood antioxidant levels (7).

In another study, people who consumed pecans experienced a 26 to 33% reduction in oxidized LDL cholesterol levels in the blood within two to eight hours. High levels of oxidized LDL cholesterol in the blood are a risk factor for heart disease (8). However, even though pecans are an excellent source of healthy fats, they are also quite high in calories. Therefore, it is important to eat pecans in moderate amounts to avoid excessive calorie intake.

Summary: Pecans are rich in minerals, healthy fats and antioxidants. They can also help increase antioxidant levels in the blood and lower levels of "bad" LDL cholesterol.

3. blueberries

Even though they provide few calories, blueberries are packed with nutrients and antioxidants. According to a FRAP analysis, blueberries contain 9.2 mmol of antioxidants per 100 grams (3).

In fact, several studies have suggested that blueberries contain the highest amount of antioxidants of all commonly consumed fruits and vegetables (9,10). In addition, test tube and animal studies have shown that blueberries may delay age-related decline in brain function (11). Scientists suspect that the antioxidants contained in blueberries may be responsible for this effect. This effect is believed to be due to a neutralization of harmful free radicals, a reduction in inflammation and changes in the expression of certain genes (11).

In addition to this, the antioxidants found in blueberries - and in particular a type known as anthocyanins - have been shown to reduce risk factors for heart disease, as well as lower LDL cholesterol levels and blood pressure (12). Summary: Blueberries are among the best sources of antioxidants. They are rich in anthocyanins and other antioxidants that may help reduce the risk of heart disease and delay age-related decline in brain function.

4. strawberries

Strawberries are one of the most popular berries around. They are sweet, versatile and a rich source of vitamin C and antioxidants (13). Based on a FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants per 100 grams (3).

In addition, strawberries contain a type of antioxidant called anthocyanins, which give them their red color. Strawberries that are higher in anthocyanins tend to have a richer red color (14).

Scientific research has shown that anthocyanins may help reduce the risk of heart disease by lowering levels of bad LDL cholesterol and increasing levels of good HDL cholesterol (15, 16). A review of 10 studies found that taking an anthocyanin supplement significantly lowered LDL cholesterol levels in people who either had heart disease or high LDL cholesterol levels (17).

Summary: Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.

5 Artichokes

Artichokes are a delicious and nutritious vegetable that is not particularly common in the Western diet. Artichokes have a long history in nutrition and alternative medicine and have been used since ancient times to treat conditions such as jaundice (18).

Artichokes are also an excellent source of fiber, minerals and antioxidants (19). Based on a FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 100 grams (3). Artichokes are particularly rich in antioxidants known as chlorogenic acid. Studies have shown that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain types of cancer, type 2 diabetes and heart disease (20, 21).

The antioxidant content of artichokes can vary based on their preparation. Boiling artichokes can increase their antioxidant content eightfold and steaming can increase antioxidant content up to fifteenfold. However, roasting or frying artichokes can reduce their antioxidant content (22).

Summary: Artichokes are the vegetable with the highest antioxidant content. Their antioxidant content can vary based on how they are prepared.

6 Goji berries

Goji berries are the fruits of two related plants - Lycium barbarum and Lycium chinense. They have been used in traditional Chinese medicine for over 2000 years. Goji berries are marketed as a superfood because they are rich in vitamins, minerals and antioxidants (23, 24).

Based on a FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 100 grams (3). In addition, goji berries contain unique antioxidants called Lycium barbarum polysaccharides. These antioxidants have been linked to a reduced risk of heart disease and cancer and may help fight skin aging (25, 26).

In addition, goji berries may be effective in increasing antioxidant levels in the blood. In one study, healthy elderly people consumed a milk-based goji berry drink daily for 90 days. At the end of the study, their blood antioxidant levels had increased by 57% (27).

Even though goji berries are nutritious, regular consumption can be costly. Furthermore, there are only a handful of studies on the effects of goji berries in humans. Although these studies support the health benefits of goji berries, more human studies are needed.

Summary: Goji berries are a rich source of antioxidants, including a unique type known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer and may also help fight skin ageing.

7. raspberries

Raspberries are soft, tart berries that are often used in desserts. They are an excellent source of fiber, vitamin C, manganese and antioxidants (28). Based on a FRAP analysis, raspberries contain up to 4 mmol of antioxidants per 100 grams (3).

Several studies have linked the antioxidants and other compounds contained in raspberries to a reduced risk of cancer and heart disease. One study conducted in a test tube found that these compounds in raspberries were able to kill 90% of stomach cancer, colon cancer and breast cancer cells in the sample tested (29).

A review of 5 studies concluded that the anti-inflammatory and antioxidant properties of black raspberries could slow down and suppress the effects of different types of cancer (30).

In addition, the antioxidants contained in raspberries - especially anthocyanins - could reduce inflammation and oxidative stress. This could reduce the risk of heart disease (31, 32, 33).

However, most of the evidence for the health benefits of raspberries is based on test tube studies, which means that further human studies are needed before definitive recommendations can be made.

Summary: Raspberries are nutritious, delicious and packed with antioxidants. Like blueberries, raspberries are rich in anthocyanins and have anti-inflammatory effects in the body.

8. kale

Kale is a cruciferous vegetable and a member of the group of vegetables bred from the species Brassica oleracea. Other members of this family include broccoli and cauliflower. Kale is one of the most nutritious green vegetables on the planet and is rich in vitamin A, vitamin K and vitamin C. It is also rich in antioxidants, providing up to 2.7 mmol of antioxidants per 100 grams (3, 34).

Red cabbage varieties may contain almost double the amount of antioxidants with up to 4.1 mmol of antioxidants per 100 grams (3). This is due to the fact that red varieties of cabbage contain more anthocyanin antioxidants, as well as several other antioxidants that give them their vibrant red color.

Kale is also an excellent plant-based source of calcium, an important mineral that helps maintain bone health and also plays a role in other cellular functions (35)

Summary: Kale is one of the most nutritious green vegetables on the planet, partly due to its high antioxidant content. Although kale is rich in antioxidants, red varieties of kale can contain almost twice the amount of antioxidants.

9. red cabbage

Red cabbage has an impressive nutrient profile. Red cabbage is rich in vitamin C, vitamin K and vitamin A and has a high antioxidant content (36). According to a FRAP analysis, red cabbage provides up to 2.2 mmol of antioxidants per 100 grams (3). This is more than four times higher than what is found in regular cooked cabbage (3).

This is due to the fact that red cabbage contains anthocyanins - a group of antioxidants that give red cabbage its red color. Anthocyanins are also found in strawberries and raspberries. These anthocyanins have been linked to several health benefits. They may reduce inflammation, protect against heart disease and reduce the risk of certain cancers (37).

In addition, red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C may help to strengthen the immune system and keep the skin firm (38, 39).

Interestingly, the way red cabbage is prepared also affects its antioxidant levels. Boiling or briefly sautéing could improve its antioxidant profile, while steaming can reduce its antioxidant content by up to 35% (40).

Summary: Red cabbage is a delicious way to increase antioxidant intake. Its red color comes from its high content of anthocyanins - a group of antioxidants that have been linked to impressive health benefits.

10. beans

Beans are a diverse group of legumes that are inexpensive and healthy. They are also surprisingly high in fiber, which can support healthy digestion.

Beans are also one of the best plant sources of antioxidants. A FRAP analysis found that green broad beans contain up to 2 mmol of antioxidants per 100 grams (3). In addition to this, some beans, such as pinto beans, contain a special antioxidant known as kaempferol. This antioxidant has been linked to impressive health benefits such as reduced chronic inflammation and suppression of cancer growth (41, 42).

Several studies have found that kaempferol may suppress the growth of cancer in the breast, bladder, kidney and lung (43, 44, 45, 46). However, most of the studies supporting the benefits of kaempferol have been conducted on animals or in test tubes, which means that further human studies are needed to draw definitive conclusions.

Summary: Beans are an inexpensive way to increase your antioxidant intake. They contain the antioxidant kaempferol, which has been linked to anti-cancer effects in animal and test tube studies.

11. beet

Beet is the root of a plant known as Beta vulgaris. Beet is an excellent source of fiber, potassium, iron, folate and antioxidants (47). Based on a FRAP analysis, beet contains up to 1.7 mmol of antioxidants per 100 grams (3). Beet is particularly rich in antioxidants known as betalains. These give beetroot its reddish color and have been linked to health benefits.

For example, several studies conducted in test tubes have linked betalains to a lower risk of cancer of the intestine and digestive tract (48, 49).

In addition, beet contains other compounds that may help suppress inflammation. For example, one study found that taking betalain capsules made from beet extract significantly reduced osteoarthritis pain and inflammation (50).

Summary: Beetroot is an excellent source of fiber, potassium, iron, folate and antioxidants. It contains a group of antioxidants known as betalains, which are associated with impressive health benefits.

12 Spinach

Spinach is one of the most nutrient-dense vegetables. It is packed with vitamins, minerals and antioxidants and is also surprisingly low in calories (51). Based on a FRAP analysis, spinach provides up to 0.9 mmol of antioxidants per 100 grams. Spinach is also a good source of lutein and zeaxanthin - two antioxidants that may help protect your eyes from damaging UV rays and other harmful wavelengths of light (52, 53, 54). These antioxidants help fight eye damage that free radicals can cause over time.

Summary: Spinach is high in nutrients and antioxidants and low in calories. It is one of the best sources of lutein and zeaxanthin, which protect the eyes from free radicals.

Summary

Antioxidants are compounds that the body produces naturally. However, you can also get them from your diet. Antioxidants protect your body from potentially harmful molecules known as free radicals. Free radicals can accumulate in the body and promote oxidative stress. Unfortunately, oxidative stress increases the risk of heart disease, cancer, type 2 diabetes and other chronic diseases.

Fortunately, a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods featured in this article, you can increase your antioxidant blood levels and take full advantage of their health benefits.

References:

Source: https://www.healthline.com/nutrition/foods-high-in-antioxidants#section13

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Jul 16, 2026

Wofür benötigt der Körper gesättigte Fettsäuren?

Tip of the week Tip: Consume more magnesium

Tip: Drive up your volume

Drive up your training volume if mass gains are your goal.

Protocols with multiple sets are superior

The problem

Split programs vs. full body programs

Tip: Stop eating like a professional bodybuilder

You know what's even worse? Paying them for their plans

Numbers for problems

The solution

Tip: Train rowing with supported chest

It's impossible to fake it on this back exercise and it builds muscle like crazy.

Rowing with supported chest

Tip: Perform 20 repetitions with your maximum weight for 10 repetitions

It may sound crazy, but it works if you use the ladder method.

Push yourself and give it your all

The best exercises for ladder sets

Perform French presses for your triceps

It's a classic exercise but most people do it wrong. Here is the correct execution.

The correct execution of French Presses:

A beginner's guide to the low-glycemic diet

What is the glycemic index?

Factors that influence the GI value of a food

The amount of carbohydrates is also important

The low-glycemic diet and diabetes

Other benefits

Foods you should eat as part of a low-glycemic diet

A sample nutrition plan for one week

Monday

Tuesday

Wednesday: Breakfast

Thursday

Friday

Saturday

Sunday

Healthy low-glycemic snacks

Disadvantages and shortcomings of the low-glycemic diet

Conclusion

References:

The 13 best anti-inflammatory foods you can eat

1. berries

2. oily fish

3. broccoli

4 Avocados

5 Green tea

6. peppers and chili peppers

7. mushrooms

8. grapes

9 Turmeric

10. extra virgin olive oil

11 Dark chocolate and cocoa

12 Tomatoes

13 Cherries

Conclusion

References:

The alkaline diet: a science-based review

What is the alkaline diet?

Regulating pH levels in the body

Food affects the pH of urine, but not the pH of blood

Acid-forming foods and osteoporosis

Acids and cancer

The diet of our ancestors and acidity

Conclusion

References:

12 healthy foods that are rich in antioxidants

1. dark chocolate

2. pecans

3. blueberries

4. strawberries

5 Artichokes

6 Goji berries

7. raspberries

8. kale

9. red cabbage

10. beans

11. beet

12 Spinach

Summary

References:

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