The American Cancer Institute for Cancer Research conducted an analysis of over 7,000 scientific studies on food, nutrition, and physical activity as it relates to cancer. Amazingly what they found was diet and nutrition are responsible for up to 40% of all cancers.
Fruits and vegetables contain phytochemicals that fight cancer cells. Here are some methods of cooking that will retain the highest amount of these cancer fighting compounds.
1) Tomatoes have a cancer fighting antioxidant called lycopene. Cooking tomatoes will increase our body’s absorption of lycopene.
2) Chopping garlic and onions releases the compound allicin, which boosts our immune system - important in fighting cancer. Let chopped onions and garlic sit 5-10 minutes before using to maximize the effects of the allicin.
Oyster mushrooms are a mild tasting mushroom that grows on the trunks of trees. This, along with many other mushroom varieties, have many healthy antioxidants that may help to reduce the risk of cancer, improve blood cholesterol, and boost the immune system [1].
Oyster mushrooms contain complex carbohydrates called polysaccharides that stimulate the immune system to fight cancer. They can up-regulate (turn on) the genes which stop tumors from growing and support tumor regression [2].
Eating oyster mushrooms can lower cholesterol, reduce triglycerides, and have antioxidant properties that fight oxidized LDL. Unique to the oyster mushroom is the lowering cholesterol molecule lovastatin [3], which inhibits the production of cholesterol. In a study published in the “Clinical and Experimental Pharmacology and Physiology” in 2003, rats with high and normal cholesterol were fed oyster mushrooms. Total cholesterol was reduced 28%, LDL (bad cholesterol) by 55%, triglycerides by 34% and HDL (good cholesterol) increased 21%.
Superfoods are on everyone's radar nowadays. You hear them talked about on the news and see them in advertisements by health food stores and grocery chains. So what's all the hoopla about? Is there a magic cure to these foods?
The answer is 'yes' and 'no'. News media and advertisers love to market the biggest upsides of products without giving you the whole picture. This is what sells after all. Glamour and glitz not blood and guts. The truth is superfoods ARE the key to superior health and longevity, BUT ONLY if you consume them on a regular basis as part of a health-promoting diet. They need to make up the foundation of your total dietary plan and not serve as a mere supplement to being a junk food junkie. It really is important to stay away from the crap food if you wish to achieve optimal health. You'll never achieve glamour and glitz by washing down a large order of fries and a double bacon cheeseburger with an antioxidant-rich green smoothie. The human body doesn't work that way. To achieve optimal health you need to practice optimal eating habits. This includes adopting a whole foods, plant-based diet of fruits, vegetables, legumes, whole grains, and nuts/seeds while passing on visits to Outback steakhouse and Dairy Queen for dessert.
With that being said, superfoods [foods low in saturated fat, high in fiber, with an abundance of antioxidants and phytochemicals] CAN and DO make a difference in one's journey towards optimal health. Here's a few of my favorites that should be included in your regular diet on a weekly if not daily basis:
We use a variety of gear to prevent injury. A motorcyclist wears glasses and a helmet to protect their eyes and head. Construction workers wear steel-toe shoes and hard hats. Potholders are used in the kitchen to grab something hot. What is needed within our bodies to protect us from disease?
Plants. Yes, that’s correct. Amazingly, nature has built into plants the ability for them to produce compounds for them to fight disease. When we eat the plants – vegetables and fruits – the same plant compounds fight disease in us.
I thought this 7 day juice fast was shaping up to be a breeze but I was sorrily mistaken last night. The green drink at dinner (Day 2) was less than enjoyable. I managed to get through it but then as the night went on the hunger pains really started to get the best of me. I headed to bed earlier than normal with a slight headache.
I normally suffer from migraines every few months but this was one of those headaches you get when you haven't eaten for a long time and your body is begging for something with some substance to it. It made my attempt to get a good night's sleep pretty miserable as the next couple of hours was spent tossing and turning. I'm hoping that's just part of the detoxing phase. It's usually the first 2-3 days where people experience any "withdrawal" symptoms from what I've seen.
Luckily, I woke up this morning without the headache and no pressing hunger pains. I'm beginning to love my mornings. I feel the best during these times. Now on to today's menu...
No, I'm not talking about the latest Major League Baseball players getting caught shooting up with anabolic steroids if that's what first came to mind. This is a whole different kind of juicing. One that promises better health and lots of energy to go with it. After being inspired by the documentary Fat, Sick, And Nearly Dead I decided to take the 7 day juicing challenge!
I won't be juicing 100% of the time for the seven day period but I will be on a liquid fast for the full 7 days. I will be juicing as much as possible and throwing in a smoothie every once in a while for a treat. I know what you're probably thinking.... "Seven days and not a single bite of food to eat! That's crazy!" Well, it may sound crazy but it actually gives your digestive tract a break and helps clean out any crap (literally!) that you've been shoving down the old hatch.
Oh no! What's that staring you back as you look into the mirror this morning? It couldn't be yet another tiny crinkle in your forehead determined to push you into senility could it?! Wrinkles... the one thing that nobody wants more of especially in our modern day culture. But is there anything we can do about it? Why don't we find out as we turn you into an expert on the topic of wrinkles and how to prevent them.
We all know that the berry family gets two thumbs up when it comes to your health. You've probably heard that blueberries are great for your memory and cranberries are good for a urinary tract infection but what about this new berry taking center stage called the acai berry? It seems that everywhere you look these days somebody or some company is raving about how amazing this little purple berry is. So what's all the hype about anyway?
What Is The Acai Berry?
The acai berry actually originates out of Brazil. The dark black-purple berry is a fruit that grows from the acai palm tree (Euterpe oleracea). The palm trees are native to the Central and South American regions. The acai berry has very little fruit or pulp to it. Eighty percent of it is actually comprised of a seed [1] that is not consumed by humans.
Nutritional content of freeze dried acai was studied by researchers and showed just how beneficial this berry is [2]. A 100 gram sample was tested which is probably more than you'll ever consume at one sitting. There was a total of 533.9 calories, 32.5 grams fat (73.9% from unsaturated fatty acids), 44.2 grams fiber, 8.1 grams protein, 1.3 grams sugar, and an abundant array of antioxidants. You can see that acai is an excellent source of "good" fats with most of its fat content coming from unsaturated fatty acids. It's also an excellent source of fiber which always seems to be lacking in the typical western diet. Acai is also low in sugar and the protein contained within the fruit consists of an array of 19 different amino acids. The most significant health benefit of acai, however, is due to its large amount of antioxidants which will be discussed in more detail below.
How Does Acai Provide Powerful Health Benefits?
Acai can pack a powerful punch when it comes to preventing disease. It gets many of its health benefits from the high amounts of antioxidants found within it. Antioxidants are extremely important in warding off the harmful effects of reactive oxygen species (ROS) otherwise known as free radicals. Excessive ROS production has been implicated in the development of many different diseases such as atherosclerosis, cardiovascular diseases, hypertension, cancer, diabetes, neurodegenerative diseases such as Alzheimer's and Parkinson's disease, and various auto-immune diseases [3]. One study from the University of California Berkeley actually showed that human DNA is bombarded by 10,000 oxidative hits per day [4]. That's a lot of damage being done and emphasizes how important it is to consume antioxidant rich foods.
The acai berry is rich in a particular kind of antioxidant class called polyphenols. There are well over 4,000 different kinds of polyphenols that have currently been discovered and one of these polyphenol groups are known as flavonoids. Acai contains around 10% of its overall antioxidant capacity from specific flavonoids known as anthocyanins [5]. Anthocyanins are highly absorbed from the fruit and have led to an increase in total antioxidant capacity in the blood up to 3 fold in one study in humans [6]. Anthocyanins are what give many different fruits and vegetables their deep red, blue, and purple colors.
Many different health benefits have been shown in vitro (in research labs) from the antioxidant effects of anthocyanins but more studies need to be done in vivo (involving humans) to confirm these benefits in real life scenarios. The in vitro health benefits include inhibiting cancer cell growth and inducing apoptosis (programmed cell death) [7,8], reduction in cardiovascular disease [9], increased glucose tolerance and reduction in cholesterol levels [10], and the ability to protect against DNA damage due to advanced age-induced oxidative stress [11]. There was also one in vivo study that indicated that anthocyanins are beneficial to your eyes by protecting them against progressive myopia otherwise known as nearsightedness [12].
In addition to the above mentioned benefits of acai there was also an interesting study published in 2006 that showed a number of positive effects from freeze-dried acai [13]. In this study acai was shown to have one of the highest antioxidant activities ever reported by any food against the peroxyl radical as measured by the oxygen radical absorbance capacity (ORAC) assay. ORAC is one of the most common methods used to test antioxidant capacity of different foods.
Acai has also been shown to have beneficial anti-inflammatory effects by inhibiting COX-1 and COX-2 enzymes. You may know that this is also how many different popular anti-inflammatory medications such as Ibuprofen, Naproxen, and Celebrex work but these drugs can also cause very troublesome gastrointestinal (GI) side effects which can include upset stomach and even GI bleeds. However, with acai you can skip the side effects and still obtain anti-inflammatory benefits as there are no known side effects to consuming this fruit.
Acai also contains proanthocyanidins which are another class of polyphenolic compounds. It had a similar content to blueberries in regards to this group of antioxidants [2]. Another important and powerful antioxidant was found in acai called resveratrol but only in low quantities [2]. Resveratrol is more widely known as the main antioxidant found in red wine that provides protection from cardiovascular disease [15].
How Does Acai Stack Up Against Other Antioxidant Rich Foods?
Acai clearly has a lot of great things going for it. But is it the best source of overall total antioxidant activity? To help you understand this let's take a look at an excellent study published in 2008 from the Center For Human Nutrition out of the University of California, Los Angeles (UCLA) [14]. It looked at the total antioxidant potency from several different beverages including pomegranate juice, acai juice, cranberry juice, various teas, and more. This study is very practical in nature because many people consume these fruits in a juice form rather than the whole food form.
The researchers used four different tests to assess for total antioxidant potency of the various beverages. These included the following - Trolox equivalent antioxidant capacity (TEAC), total oxygen radical absorbance capacity (ORAC), free radical scavenging capacity (DPPH), and ferric inducing antioxidant power (FRAP). They also tested the ability of the different beverages to inhibit oxidation of LDL (bad cholesterol) which is important when measuring for cardiovascular protection because oxidized LDL leads to stiffening of the arteries and atheroschlerosis which increases your risk of heart attacks and strokes. The last thing the researchers looked at was the total polyphenol content for the different beverages.
The results of the study were very interesting and indicated that pomegranate juice (PJ) was by far and away the leader of the pack. PJ's overall antioxidant index was 20% higher than any other beverage tested. Acai performed well but was in the middle of the pack in terms of total antioxidant potency. The chart below is courtesy of the Journal of Agriculture and Food Chemistry and shows the different results in graphic form.
Acai And Weight Loss
Many companies are marketing acai as the next big hit in the big business of weight loss products. However, their claims are unsubstantiated. Since acai is not a drug it is not strictly regulated in terms of how it can be marketed so many companies are trying to make a quick buck by over hyping the health benefits of acai. They make it sound like all you have to do is take their supplement or drink mix that contains acai and the pounds will just melt away. A quick search on Pubmed for "acai" and "weight" produced ZERO studies to validate the weight loss claims that these companies put forth.
Is acai beneficial for your health which may include an overall weight loss plan? Yes. But a successful weight loss plan with long term health as its goal can only be obtained by a comprehensive understanding of how foods affect the human body. And there's an enormous amount of scientific evidence out there that has shown time and time again that a nutrient dense, plant-based diet comprised mostly of whole foods is the best way to go.
Summary
Acai has a lot of benefits wrapped up in that tiny little berry it comes in. It's high in fiber, contains healthy fats, and essential amino acids. Most importantly though it has a very high antioxidant profile to help wipe out the onslaught of oxidative damage done to our body by free radicals which in turn leads to a lower risk of developing many different chronic diseases. Acai is not a short cut to dramatic weight loss as some marketing campaigns make it out to be but when added to your diet can be beneficial especially if you already follow a plant-based diet that includes a wide variety of disease fighting foods such as fruits and vegetables. So next time you find yourself wandering past the juice section at your supermarket treat yourself to some all natural acai juice. Your DNA will secretly smile and thank you for it.
If you like what you see here then you'll LOVE our dailyFacebookandTwitterposts! Also, don't forget to sign up for Our Free Online Mailing Listto get all the latest updates from the Plant-Based Pharmacist!
Check out Dustin Rudolph's book The Empty Medicine Cabinet to start your journey towards better health. This step-by-step guide leads you through many of today's common chronic diseases (heart disease, obesity, diabetes, cancer, and more), giving you the facts on foods versus medications in treating these medical conditions. The book also contains an easy-to-follow guide on how to adopt a whole foods, plant-based diet as a part of an overall lifestyle change, producing the best possible health outcomes for you and your family. Hurry and get your copy today!
We'd love for you to join us in spreading the good word about plant-based nutrition and lifestyle medicine by telling your family and friends about our website at www.PlantBasedPharmacist.com.
Share and rate this post below or tell us what you think by posting a comment. Thank you again for stopping by and until next time... be happy, be healthy, and live the life you've always dreamed of!
References:
1 Schauss AG. Acai (Euterpe oleracea): An Extraordinary Antioxidant-Rich Palm Fruit, Second Edition. Biosocial Publications: Tacoma, 2006.
2 Schauss AG, Wu X, Prior RL, et al. Phytochemical and nutrient composition of the freeze-dried amazonian palmberry, Euterpe oleraceae Mart. (acai). J. Agric. Food Chem. 2006; 54 (22): 8598-8603.
6 Mertens-Talcott SU, Rios J, Jilma-Stohlawetz P, et al. Pharmacokinetics of anthocyanins and antioxidant effects after the consumption of anthocyanin-rich acai juice and pulp (Euterpe oleracea Mart.) in human healthy volunteers. J Agric Food Chem. 2008 Sep 10;56(17):7796-802.
7 Shin DY, Lee WS, Lu JN, et al. Induction of apoptosis in human colon cancer HCT-116 cells by anthocyanins through suppression of Akt and activation of p38-MAPK. Int J Oncol. 2009 Dec;35(6):1499-504.
8 Li L, Adams LS, Chen S, Killian C, Ahmed A, Seeram NP. Eugenia jambolana Lam. berry extract inhibits growth and induces apoptosis of human breast cancer but not non-tumorigenic breast cells. J Agric Food Chem. 2009 Feb 11;57(3):826-31.
9 Mazza GJ. Anthocyanins and heart health. Ann Ist Super Sanita. 2007;43(4):369-74.
10 Jurgonski A, Juskiewicz J, Zdunczyk Z. Ingestion of black chokeberry fruit extract leads to intestinal and systemic changes in a rat model of prediabetes and hyperlipidemia. Plant Foods Hum Nutr. 2008 Dec;63(4):176-82.
11 Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83.
12Lee J, Lee HK, Kim CY, et al. Purified high-dose anthocyanoside oligomer administration improves nocturnal vision and clinical symptoms in myopia subjects. Br J Nutr. 2005 Jun;93(6):895-9.
13 Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). J Agric Food Chem. 2006 Nov 1;54(22):8604-10.
14 Seeram NP, Aviram M, Zhang Y, et al. Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. J Agric Food Chem. 2008 Feb 27;56(4):1415-22.
15 Das DK, Maulik N. Resveratrol in cardioprotection: a therapeutic promise of alternative medicine. Mol Interv. 2006 Feb;6(1):36-47.
It is widely known that eating more fruits and vegetables is better for your overall health and it's not just grandma saying this anymore. The recently published and updated 2010 Dietary Guidelines for Americans stated this and even dedicated two full pages pointing out the benefits of a plant-based diet for one's health [1]. But is eating a raw food diet better than eating a diet with some cooked foods in it?
This claim has been made by many raw-foodists as they say eating a diet devoid of any cooked foods or at least eating only a minimal amount of cooked food is the only way to achieve optimal health. To be considered a raw food diet one must consume 75% or more of their food raw. Some raw-foodists say that eating a 100% raw diet is the only way to achieve perfect health. So what's the right answer?
Unfortunately, this is not an easy topic to paint a clear black and white picture about and no long term studies are available to date to adequately determine whether a raw food diet is superior for one's overall health. If anything there seems to be pros and cons to both sides. Let's take a look at what the scientific world has to say about all of this.
Are cooked foods more toxic?
Many raw food advocates claim that cooked foods are toxic and therefore should not be consumed. While they do have some good points regarding the formation of certain carcinogens and other toxic agents in cooked foods it appears that the method of cooking plays a significant role in all of this.
▸ Heterocyclic Amines (HCAs)
▪ Defined as chemicals that are formed when amino acids (building blocks of protein), sugar, and
creatinine/creatine react with one another at high temperatures [2]. Creatinine and creatine are
found in meat and therefore HCAs are only formed and eaten when consuming the flesh
of an animal or fish.
▪ The higher the temperature and the longer the meat is cooked for play a significant role in the
formation of HCAs. Frying, broiling, baking, and grilling will all increase the formation of HCAs
especially above 300℉ [3,4,5].
▪ HCAs have been shown to be mutagenic which means they can cause mutations and damage DNA
[6]. This may increase one's risk of cancer and numerous epidemiological studies have linked a
high consumption of well-done, fried, or barbecued meats to an increased risk of colorectal cancer,
breast cancer, prostate cancer, and pancreatic cancer [7,8,9,10,11].
▸ Maillard molecules
▪ Many raw-foodist say that Maillard reactions (reactions between a protein and carbohydrate)
of the chemicals". This claim is made, of course, without any long term scientific data providing
any proof of this.
▪ Maillard reactions are responsible for a portion of the browning effect and flavoring of different
food products [12].
▪ Maillard molecules are not just produced in foods but also via non-food pathways in the human
body when collagen and free sugars undergo cross-linking to produce Advanced Glycation
Endproducts (AGE's) which occur at an advanced stage of a Maillard reaction [13]. In
diabetic patients this reaction is accelerated due to elevated blood sugar and has led to tissue
degeneration. Diabetics also have decreased kidney function which has been shown to reduce the
clearance of AGE's from the body leading to increased renal-vascular injury [14]. However, these
damaging effects don't seem to occur in non-diabetic patients.
▪ Consuming a diet rich in Maillard reaction products has actually been shown to have antioxidant
effects in vitro (in test tube laboratory experiments) and has also been shown to reduce oxidative
damage to LDL (bad cholesterol) but it still remains to be seen in vivo (in living organisms) [15].
▸ Polycyclic Aromatic Hydrocarbons (PAHs)
▪ PHAs are carcinogens formed when meats are grilled over an open flame or by smoking meat
products [3,16]. They are also found in car exhaust fumes, polluted air, and cigarette smoke.
▪ An increase in the incremental lifetime cancer risk of individuals has been shown in those who have
a higher daily dietary exposure to PHAs [17].
▸ Acrylamides
▪ Found in moderate amounts in heated protein-rich foods and in high amounts in cooked
carbohydrate-rich foods such as potatoes, potato chips, beetroot, and crisp bread [18].
Acrylamides are not found, however, in unheated or boiled foods [18].
▪ Acrylamides have shown mixed results with being a possible carcinogen in humans.
Epidemiological studies have shown an increased risk of ovarian and endometrial cancer, renal cell
cancer, breast cancer, and oral cavity cancer when exposed to higher levels of acrylamides but a
decreased risk in lung and bladder cancer in women and prostrate and oro- and
hypopharynx cancer in men [19].
As you can see from above there are many different factors that go into the potential toxicity of foodstuffs. It appears from reviewing the scientific data that cooking foods for longer periods of time at higher temperatures can lead to increased exposure to potential toxins. In contrast, using water based cooking methods such as boiling or steaming reduces or eliminates these risks.
In addition, it is also clear that consuming a plant-based diet and limiting or avoiding meat products all together will dramatically reduce your exposure to potentially harmful carcinogens such as HCAs and PAHs. The benefits of increasing health promoting vegetables in one's diet was shown to be the case in a review of 28 studies on the consumption of raw vs. cooked vegetables and cancer risk. It showed that increasing your consumption of vegetables in general whether raw or cooked led to a decreased risk of several different types of cancer [21].
Do Cooked Foods Contain Less Nutrition?
Another claim by raw food advocates is that when you cook food you destroy the nutrients and enzymes in food that make them worth eating in the first place. This topic of interest has some valid points to it. As you will see below a portion of vitamins and minerals are lost in cooked foods but this is not always the case. The debate whether an essential role is played by enzymes contained within raw foods will also be discussed.
▸ Vitamin C tends to be one of the vitamins that is most affected by cooking. Depending on cooking
method and cooking ware used a loss of anywhere from 18%-60% can be seen when cooking frozen
vegetables [20].
▸ One study looked at the effects of heating tomatoes and showed an increase in total antioxidant
activity and in lycopene content despite a loss in vitamin C [22]. It also showed no significant
changes in the amount of two powerful antioxidant classes known as phenolics and flavonoids.
▸ Cooking carrots has been shown to increase the availability of carotenoids [23]. One study showed
an increase from 3% to 27% in beta-carotene content in raw vs. cooked carrots [24].
▸ Different cooking methods was shown to make a different in total antioxidant capacity in cooking the
following vegetables - carrots, courgettes (zucchini), and broccoli. Boiling, steaming, and frying were
all tested. Frying showed the least amount of retained antioxidants while water based methods
preserved more antioxidant compounds particularly the carotenoids [25].
▸ One review of the vitamin and mineral content of raw vs. cooked foods showed a 10-25% overall loss
of vitamins in cooked foods with only a negligible loss of minerals.
▸ Many raw-foodists claim that enzymes found in the plant food that you eat is used to help digest this
food thereby preserving your own body's supply of enzymes. However, it has been shown that 90%
of all nutrients are absorbed in the small intestine and that the majority of the plant
enzymes consumed in foods we eat are destroyed in the stomach before the food gets to the small
intestine and this food is then broken down by the body's own bile and pancreatic enzymes [26].
It is apparent that eating both raw and cooked foods has it's pros and cons in regards to the nutritional value of the foods being consumed. Again water based cooking methods have been shown to minimize the loss of vitamins and minerals. In some cases steaming or boiling can even lead to an increase in the amount of certain antioxidants in select foods.
Another important point to make here is that you can increase the amount of vegetables that you eat in your diet by simply cooking them. This softens the food and makes it easier to consume. Including steamed veggies or a vegetable based soup in one of your daily meals can easily increase your intake of those all important disease fighting phytochemicals and antioxidants that we never seem to get enough of. Eating a 100% raw diet makes it difficult to eat as much of these bulkier foods and those who do eat this way rely heavily on fruit to make up a majority of their diet. I'm not saying that fruit is a bad thing but rather that it's important to maintain a balanced approach in your dietary habits by consuming a wide variety of plant-based foods to meet your nutritional needs.
Don't get me wrong eating raw foods is important and you should try to get at least 50% of your calories this way if possible. But eating a completely raw diet has not been shown in long term studies to be superior. If I missed this data then by all means please comment and share these findings for the benefit of all who read this. If anything an all raw diet has been shown to increase dental erosions [27] and decrease overall bone mass [28] in individuals over the long term. Finally, the most important thing you can do for your overall health is include plenty of nutrient dense, plant based foods and reduce or eliminate animal based foods in your diet. This has been shown in numerous studies to decrease your risk of chronic diseases and give you more health and vitality as you go throughout life. I'll leave you with a link to a well done 3 part review article of raw food diets and two short videos discussing a raw food diet for those who are interested in exploring this topic further.
If you like what you see here then you'll LOVE our dailyFacebookandTwitterposts! Also, don't forget to sign up for Our Free Online Mailing Listto get all the latest updates from the Plant-Based Pharmacist!
Check out Dustin Rudolph's book The Empty Medicine Cabinet to start your journey towards better health. This step-by-step guide leads you through many of today's common chronic diseases (heart disease, obesity, diabetes, cancer, and more), giving you the facts on foods versus medications in treating these medical conditions. The book also contains an easy-to-follow guide on how to adopt a whole foods, plant-based diet as a part of an overall lifestyle change, producing the best possible health outcomes for you and your family. Hurry and get your copy today!
We'd love for you to join us in spreading the good word about plant-based nutrition and lifestyle medicine by telling your family and friends about our website at www.PlantBasedPharmacist.com.
Share and rate this post below or tell us what you think by posting a comment. Thank you again for stopping by and until next time... be happy, be healthy, and live the life you've always dreamed of!
References:
1 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.
3 Cross AJ, Sinha R. Meat-related mutagens/carcinogens in the etiology of colorectal cancer. Environmental and Molecular Mutagenesis 2004; 44(1):44–55.
6 Sinha R, Kulldorff M, Chow WH, et al. Dietary Intake of Heterocyclic Amines, Meat-derived Mutagenic Activity, and Risk of Colorectal Adenomas. Cancer Epidemiol Biomarkers Prev May 2001 10; 559.
7 Cross AJ, Ferrucci LM, Risch A, et al. A large prospective study of meat consumption and colorectal cancer risk: An investigation of potential mechanisms underlying this association. Cancer Research 2010; 70(6):2406–2414.
8 Schiffman M. H., Felton J. S. Refried foods and the risk of colon cancer. Am. J. Epidemiol. 1990; 131: 376-378.
9 Norrish A. E., Ferguson L. R., Knize M. G., Felton J. S., Sharpe S. J., Jackson R. T. Heterocyclic amine content of cooked meat and risk of prostate cancer. J. Natl. Cancer Inst. 1999; 91: 2038-2044.
10 Sinha R, Park Y, Graubard BI, et al. Meat and meat-related compounds and risk of prostate cancer in a large prospective cohort study in the United States. American Journal of Epidemiology 2009; 170(9):1165–1177.
11 Zheng W, Lee SA. Well-done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutr Cancer. 2009; 61(4): 437–446.
12 Ames J. Control of the Maillard reaction in food systems. Trends in Food Science and Technology. 1990; (1); 150-154.
13 NIH Conference on the Maillard Reaction in Aging, Diabetes, and Nutrition, & Monnier, Vincent M. & Baynes, John W. 1989 The Maillard reaction in aging, diabetes, and nutrition : proceedings of an NIH Conference on the Maillard Reaction in Aging, Diabetes, and Nutrition, held in Bethesda, Maryland, September 22-23, 1988 / editors, John W. Baynes, Vincent M. Monnier A.R. Liss, New York.
15 Dittrich R., Dragonas C., Kannenkeril D., Hoffmann I., Mueller A., Beckmann M.W., Pischetsrieder M. A diet rich in Maillard reaction products protects LDL against copper induced oxidation ex vivo, a human intervention trial. Food Research International. 2009; 42 (9), pp. 1315-1322.
17 Xia Z, Duan X, Qiu W, et al. Health risk assessment on dietary exposure to polycyclic aromatic hydrocarbons (PAHs) in Taiyuan, China. Sci Total Environ. 2010 Oct 15;408(22):5331-7.
19 Hogervorst JG, Baars BJ, Schouten LJ, et al. The carcinogenicity of dietary acrylamide intake: a comparative discussion of epidemiological and experimental animal research. Crit Rev Toxicol. 2010 Jul;40(6):485-512.
20 Nursal B, Yücecan S. Vitamin C losses in some frozen vegetables due to various cooking methods. Nahrung. 2000 Dec;44(6):451-3.
21 Link LB, Potter JD. Raw versus cooked vegetables and Cancer Risk. Cancer Epidemiol Biomarkers Prev September 2004 13; 1422.
22 Dewanto V, Wu X, Adom KK, et al. Thermal Processing Enhances the Nutritional Value of Tomatoes by Increasing Total Antioxidant Activity. J. Agric. Food Chem., 2002, 50 (10), pp 3010–3014.
23 Talcott ST, Howard LR, Brenes CH. Antioxidant Changes and Sensory Properties of Carrot Puree Processed with and without Periderm Tissue. J. Agric. Food Chem., 2000, 48 (4), pp 1315–1321.
25 Miglio C, Chiavaro E, Visconti A, et al. Effects of Different Cooking Methods on Nutritional and Physicochemical Characteristics of Selected Vegetables. J. Agric. Food Chem., 2008, 56 (1), pp 139–147.
26 Tortora GJ, Anagnostakos NP Principles of Anatomy and Physiology, 1981 Harper and Row, New York. p. 629.
You've probably never heard of it and I would venture to guess that many of those serving in the medical field haven't either but pyrroloquinolone quinone (PQQ) is the life force behind what makes so many different living species thrive including human beings. It was discovered way back in the 1960's as a bacterial cofacter [1]. But as the years have gone by scientists have uncovered just how important this micronutrient is to both the plant and animal kingdom. Much has been discovered about it's role to the overall health of human beings in the past couple of decades so let's take a look at what this is all about.
How does PQQ benefit humans?
There's several important functions that PQQ carries out that are vital to our health and longevity. The most important of these has to do with the growth of new mitochondria otherwise known as mitochondrial biogenesis [2]. If you can remember way back from biology class in high school mitochondria serve as little powerhouses in all of our living cells whether they be muscle cells, fats cells, skin cells, or any other living cell in our body. Mitochondria turn the food that we eat into usable energy. They're also responsible for many other functions such as cell signaling, cellular differentiation, cell growth, and cell death. We literally could not function as living beings without our mitochondria. Because PQQ is so vital to the growth and development process it is thought to increase our durability and longevity. The more healthy and functioning mitochondria we have in our cells the healthier and longer we live [3,4].
Powerful antioxidant effects have also been shown as yet another benefit of PQQ. Antioxidants are extremely important to a person's overall health because they act to neutralize the effects of free radicals in the body. Free radicals can cause oxidative damage to our cells, tissues, organs, and overall system leading to a number of chronic diseases including cancer, heart disease, diabetes, autoimmune diseases, and more. PQQ helps keep this process in check by limiting free radical damage to our body by carrying out processes known as redox cycling reactions [5]. In fact, PQQ may even be considered a superantioxidant because it is far more stable than most other antioxidants and can carry out more redox cycling reactions as a result of this. It's been found to be 175 times more efficient than epicatechin (antioxidant found in chocolate), 200 times more efficient than quercetin (antioxidant found in green tea & various fruits & vegetables), and 5,000 times more efficient than vitamin C [14].
PQQ has some profound benefits in relation to cardiovascular health as well [6]. In a study in 2006 using animal models, PQQ was actually shown to be superior to a well known beta-blocker (metoprolol) in reducing oxidative damage after a heart attack and resulted in reduced area of cardiac tissue death and improved overall cardiac function [7]. Another study using animal models found that PQQ "appears to act as a free radical scavenger in ischemic myocardium & is a highly effective cardioprotective agent" [15]. While large scale studies are needed to assess the direct impact on cardiovascular health in humans it goes without saying that the data so far clearly points to beneficial affects that PQQ has on the heart.
The benefits go beyond heart health though. PQQ has been studied for it's neurological protection especially in cases following a stroke or spinal cord injury. One study showed that when PQQ was given within 3 hours of a stroke in animal models there was reduction in tissue damage due to a return of blood flow to the damaged area in the brain [8]. Another mechanism by which PQQ provides neurological protection is by reducing the damage from a substance called inducible nitric oxide synthase (iONs) which plays a crucial role following a spinal cord injury [9]. Inducible nitric oxide synthase (iONs) forms reactive nitrogen species and these have been shown to damage N-methyl-d-aspartic acid (NMDA) receptors [10]. NMDA receptors are important because they allow your nerves cells to communicate to one another so that they can carry out the everyday functions of your nervous system. In addition to reducing damage due to strokes and spinal cord injuries PQQ has also been shown to help in the treatment of Parkinson's disease[11] and Alzheimer's disease [12].
PQQ has also had a positive affect on memory function in humans. A randomized, double-blind study released in 2009 looked at the the effect of PQQ and CoQ10 supplementation over a 3 month period on 71 middle aged individuals. What they found is that memory, attention, and cognition improved in individuals supplementing with PQQ and this affect was enhanced even more when taking both PQQ and CoQ10 together [13].
The last benefit I'll mention is the ability of PQQ to enhance the cell growth and development of human fibroblasts [16]. Why is this important to you? Well, I'm sure all of you females out there will like this because human fibroblasts are the cells that form connective tissue in the body. The constant regeneration of new connective tissue keeps your skin from wrinkling. So when you take in adequate amounts of PQQ you are keeping those wrinkles at bay and retaining your youthful appearance.
How much PQQ do I need?
The recommended daily intake of PQQ has not been determined thus far by either the USDA or the World Health Organization. Research is just beginning in humans in regards to this topic and until more studies come out we just don't know. However, an article written in 2009 in the Alternative Medicine Review journal mentions that typical exposure to PQQ in humans tends to be 100-400 mcg/daily in the free form and 1-2 mg/day in the form of PQQ derivatives [14].
Remember the study mentioned above about PQQ increasing memory function in humans? Well, that study involved individuals taking a dose of 20 mg/day of PQQ to achieve those beneficial results [13]. PQQ has been studied in humans in dosages up to 60 mg/day with no observed side effects or toxicities [14]. With all this in mind, I think it's safe to say that the jury is still out when it comes to determining what dose of PQQ is considered optimal for overall human health.
Where can I get PQQ?
It has been shown that humans and other animals cannot currently synthesize their own PQQ [17,18] so it must be obtained through diet or supplementation. Therefore, PQQ is considered an essential micronutrient. PQQ is available in supplement form but I believe the best way to get this micronutrient is from nutrient dense, plant-based foods. I have always been of the philosophy that if you can get the nutrients you need through health promoting foods then this is a much better option over taking supplements. The reason that this is the case is because when you consume health promoting foods (i.e. nutrient dense, plant-based foods) for any one particular nutrient you are also getting many other added benefits including increased fiber intake in addition to consuming a myriad of other important vitamins, minerals, antioxidants, and phytochemicals contained within these foods.
With this being said you can find PQQ in many different foods. However, it is found in the highest quantities in plant-based foods as seen in the chart below.
To sum it all up
PQQ is new on the research front and it's exciting to see the initial benefits coming to light with this very important micronutrient. As time goes on we'll get a better idea of just how much we need for optimal health. Until then I think it's fair to say that it would be wise to do what's long been proven to improve the overall health and well being of human beings and that is - consume nutrient dense, whole foods that are from the plant-based spectrum (fruits, vegetables, whole grains, nuts/seeds, and legumes) and limit or avoid foods that are highly processed or are from animal-based sources (meat, dairy, eggs). Science has proven that you just can't go wrong with this approach.
If you like what you see here then you'll LOVE our dailyFacebookandTwitterposts! Also, don't forget to sign up for Our Free Online Mailing Listto get all the latest updates from the Plant-Based Pharmacist!
Check out Dustin Rudolph's book The Empty Medicine Cabinet to start your journey towards better health. This step-by-step guide leads you through many of today's common chronic diseases (heart disease, obesity, diabetes, cancer, and more), giving you the facts on foods versus medications in treating these medical conditions. The book also contains an easy-to-follow guide on how to adopt a whole foods, plant-based diet as a part of an overall lifestyle change, producing the best possible health outcomes for you and your family. Hurry and get your copy today!
We'd love for you to join us in spreading the good word about plant-based nutrition and lifestyle medicine by telling your family and friends about our website at www.PlantBasedPharmacist.com.
Share and rate this post below or tell us what you think by posting a comment. Thank you again for stopping by and until next time... be happy, be healthy, and live the life you've always dreamed of!
References:
1 Hauge JG. Glucose dehydrogenase of Bacterium anitratum: an enzyme with a novel prosthetic group. J Biol Chem 1964;239:3630-3639.
2 Chowanadisai W, Bauerly KA, Tchaparian E, Wong A, Cortopassi GA, Rucker RB. Pyrroloquinoline quinone stimulates mitochondrial biogenesis through cAMP response element-binding protein phosphorylation and increased PGC-1 alpha expression. J Biol Chem. 2010 Jan 1;285:142-52.
3 Lanza IR, Nair KS. Mitochondrial function as a determinant of life span. Pflugers Arch. 2010 Jan;459(2):277-89.
4 Robb EL, Page MM, Stuart JA. Mitochondria, cellular stress resistance, somatic cell depletion, and life span. Curr Aging Sci. 2009 Mar;2(1):12-27.
5 Stites TE, Mitchell AE, Rucker RB. Physiological importance of quinoenzymes and the O-quinone family of cofactors. J Nutr 2000;130:719-727.
6 Tao R, Karliner JS, Simonis U, et al. Pyrroloquinoline quinone preserves mitochondrial function and prevents oxidative injury in adult rat cardiac myocytes. Biochem Biophys Res Commun 2007;363:257-262.
7 Zhu BQ, Simonis U, Cecchini G, et al. Comparison of pyrroloquinoline quinone and/or metoprolol on myocardial infarct size and mitochondrial damage in a rat model of ischemia/reperfusion injury. J Cardiovasc Pharmacol Ther. 2006 Jun;11(2):119-28.
8 Zhang Y, Feustel PJ, Kimelberg HK. Neuroprotection by pyrroloquinoline quinone (PQQ) in reversible middle cerebral artery occlusion in the adult rat. Brain Res 2006;1094:200-206.
9 Hirakawa A, Shimizu K, Fukumitsu H, Furukawa S. Pyrroloquinoline quinone attenuates iNOS gene expression in the injured spinal cord. Biochem Biophys Res Commun 2009;378:308-312.
10 Zhang Y, Rosenberg PA. The essential nutrient pyrroloquinoline quinone may act as a neuroprotectant by suppressing peroxynitrite formation. Eur J Neurosci 2002;16:1015-1024.
11 Jihoon K, Ryuichi H,Masaki K, Natsuki K, Koji S. The inhibitory effect of pyrroloquinoline quinone on the amyloid formation and cytotoxicity of truncated alpha-synuclein. Mol Neurodegener. 2010 May; 5: 20.
12 Zhang JJ, Zhang RF, Meng XK. Protective effect of pyrroloquinoline quinone against Abeta-induced neurotoxicity in human neuroblastoma SH-SY5Y cells. Neurosci Lett. 2009 Oct 30;464(3):165-9.
13 Nakano M, Ubukata K, Yamamoto T, Yamaguchi H. Effect of pyrroloquinoline quinone (PQQ) on mental status of middle-aged and elderly persons. FOOD Style. 2009;21:13(7):50-3.
14 Rucker R, Chowanadisai W, Nakano M. Potential physiological importance of pyrroloquinoline quinone. Altern Med Rev. 2009 Sep;14(3):268-77.
15 Zhu BQ, Zhou HZ, Teerlink JR, Karliner JS. Pyrroloquinoline quinone (PQQ) decreases myocardial infarct size and improves cardiac function in rat models of ischemia and ischemia/reperfusion. Cardiovasc Drugs Ther 2004;18:421-431.
16 Naito Y, Kumazawa T, Kino I, Suzuki O. Effects of pyrroloquinoline quinone (PQQ) and PQQ-oxazole
on DNA synthesis of cultured human fibroblasts. Life Sci 1993;52:1909-1915.
17 Smidt CR, Bean-Knudsen D, Kirsch DG, Rucker RB. Does the intestinal microflora synthesize pyrroloquinoline quinone? Biofactors.1991 Jan;3(1):53-9.
18 Matsushita K, Arents JC, Bader R, et al. Escherichia coli is unable to produce pyrroloquinoline quinone (PQQ). Microbiology 1997;143:3149-3156.
19 Kumazawa T, Sato K, Seno H, Ishii A, Suzuki O. Levels of pyrroloquinoline quinone in various foods. Biochem J. 1995 April 15; 307(Pt 2): 331–333.
20 Kumazawa T, Seno H, Suzuki O. Failure to verify high levels of pyrroloquinoline quinone in eggs and skim milk. Biochem Biophys Res Commun. 1993 May 28;193(1):1-5.
1) Tomatoes have a cancer fighting antioxidant called lycopene. Cooking tomatoes will increase our body’s absorption of lycopene.
1) Tomatoes have a cancer fighting antioxidant called lycopene. Cooking tomatoes will increase our body’s absorption of lycopene.
.jpg "The Empty Medicine Cabinet"){kind=spacer}
Posts
