Category Archives: Healthy Living

Benefits of Grapefruit Oil

Grapefruits are not only nutritious, they are delicious and can also be converted into an essential oil that is packed with antioxidants and provides numerous uses and benefits.  The scientific names for grapefruit are Citrus Racemosa and Citrus Maxima. The Citrus Maxima are the larger varieties and the name emphasizes their size. The grapefruit oil is normally used in aromatherapy.  It is extracted from the peel of the fruit, not its pulp or flesh.

Known as a detoxification agent it helps to activate your lymphatic system and is often used to clear toxins, remove excess fluids and to help burn fat.  Other uses of the oil are:

  • Aromatherapy – Inhaled it can help curb hangovers, headaches, mental fatigue and depression.
  • Ingredient in skin and hair care products – Often added to creams and lotions and to treat acne.  It will prevent oily skin, reduce the appearance of cellulite and is used in hair products.
  • Appetite suppressant – It will suppress your appetite and effects can be intensified when it’s mixed with patchouli essential oil.
  • Air freshener and deodorizer – The fragrance is similar to citrus fruits like oranges and lemons and can eliminate unpleasant odors in the kitchen and bathroom.
  • Massage oil – Used as a massage oil, it can help to relieve muscle and joint pain, menstrual cramps and headaches.

It has a positive effect on the lymphatic system, which plays a role in your body’s detoxification mechanism.  The use of these oils can help to boost the activity of lymph glands and prevent problems like poor circulation, allergies, cellulite and fluid retention.  Grapefruit oil is also known for its antimicrobial effects like Staphylococcus aureus, Enterococcus faecalis, Staphylococcus epidermidis, Escherichia coli, Salmonella thyphimurium, Serratia marcescens and Proteus vulgaris.  It can also protect against bacterial strains like Kleibsellia pneumonia, Pseudococcus species, Shigella flexneri and fungal strains like Aspergillus niger, Candida albican and Penicillum chrysogenum.

Grapefruit oil can treat and prevent infections in wounds and cuts because of its antimicrobial properties.  It can help as well to eliminate microbes that develop in your gut, kidneys and excretory system, supporting your endocrine function, promotes the production of gastric juices and bile and has antidepressant properties.

Grapefruit oil can be inhaled through a diffuser, applied topically or used as massage oil.  Try adding to your drinking water or smoothies as it is approved as a food additive by the U.S. Food and Drug Administration and has a safe rating.  Other ways this oil may help are: use two to three drops as a massage oil to relieve menstrual cramps, headache, muscle pain and arthritis, to relieve symptoms of depression, massaging into cellulite, simulating lymph nodes and using in your water or smoothies to support liver and kidney health.  

Be sure to dilute grapefruit oil, as it is very concentrated.  Add to almond oil, jojoba oil, coconut oil or olive oil. It should not be taken internally without the advice or supervision of an experience practitioner or health professional.  The oil may cause allergic reaction when applied topically, so be sure to do a patch test before using. Use with caution as the oil may increase your photosensitivity or sensitivity to ultraviolet rays.  Avoid this oil before sun exposure. Pregnant and nursing women need to consult with their physician before using and children should avoid it because of their sensitive skin.

Dr Fredda Branyon

image c/o pixabay

Protein-Based Cancer Signature

The University of Basel’s Biozentrum research team has investigated the expression of ribosomal proteins in a range of human tissues, including tumors.  They have discovered a cancer type specific signature and have reported this in Genome Biology.  This cancer signature could potentially be used to predict the progression of the disease.

As we learned in high school biology, it is true that proteins are the building blocks of life. Proteins are produced by molecular machines called ribosomes.  Some eighty ribosomal proteins are contained in human ribosomes.  A research group of Prof. Mihaela Zavolan at the Biozentrum University of Basel has discovered that about ¼ of the ribosomal proteins have tissue-specific expression and different cancer types have their own individual expression pattern of ribosomal proteins.  These patterns may serve as a prognostic marker for cancer and might point towards new therapeutic opportunities.

The Ribosomes are responsible for protein synthesis and are essential for the cell.  It has been assumed that the expression of the individual components of the ribosomes is controlled and invariant, but a few studies have suggested that the expression of individual ribosomal proteins is altered in cancers as well as in diseases of the hematopoietic system, such as acute lymphoblastic leukemia.

The cancer signature has been revealed by systematic data analysis in 30 tissue types, 300 different cell types and 16 different types of tumors, such as lung and breast cancer.  They also found a wide variability in ribosomal protein gene expression as hematopoietic and tumor cells that display the most complex expression pattern.  Consistent signatures emerged for the different cancer types after the analysis of distinct data sets, including patient samples.  The expression of some ribosomal proteins is systematically reduced and others increased in cancer cells.  This would tell us that individual ribosomal proteins could suppress or promote tumorigenesis.

They also discovered a relationship between the signature in breast cancer and the relapse-free survival.  Three ribosomal proteins allow a fairly accurate prognosis of disease progression, comparable to the best predictive markers that are currently known.  This demonstrates the potential of such expression signatures for the prognosis and maybe even a diagnosis of cancer.  They hope to study the functions of individual ribosomal proteins and perhaps opening the door for new therapeutic options.

                                                                                                                                      Dr Fredda Branyon

image c/o pixabay

Will FTC End Homeopathy?

The U.S. Federal Trade Commission (FTC) is going after the natural medicine system known as homeopathy.  In November of 2016 the FTC stated that homeopathic remedies were lacking sufficient proof to claim they are effective.  The remedies must state there is no scientific evidence that the product works.  The FTC further stated that in order to not mislead consumers homeopathic remedies lacking sufficient proof must communicate to consumers that the product’s claims are based only on theories of homeopathy from the 1700’s, and not accepted by most modern medical experts.

The truth is, about 5 million adults and 1 million children in the U.S. use homeopathy every year and the remedies are known to be generally safe and unlikely to cause severe adverse reactions according to the U.S. National Institutes of Health’s National Center for Complementary and Integrative Health.  Why is it then that the FTC is slapping it makers with so much increased enforcement?  The Business Insider, who advocates more stringent rules on homeopathic remedies, says it’s to hold these products of the same standard as other similar products, which means going through the same rigorous studies as synthetic drugs made by pharmaceutical companies.  Homeopath Dana Ullman, MPH, CCH says it is clear that this governmental agency is ignoring important scientific evidence, so we must wonder if they are protecting Big Pharma from competition more than protecting us, the consumers.

Homeopathy was founded at the turn of the 18th century and is a medical system based on the theory that like cures like, when the cure comes in small doses.  Health conditions can be healed by treating a person with minute doses of a substance that would produce similar symptoms to their health condition if given in larger doses.  As an example, if you drink too much coffee you might feel agitated and have trouble sleeping.

Homeopathy is nearly mainstream in many other countries where more than 500 million people worldwide have accepted it.  There is scientific backing in support of homeopathic medicine that includes:

  • Those with allergies reported improvements in nasal airflow compared with a placebo group.
  • Those with chronic obstructive pulmonary disease (COPD) it significantly reduced stringy tracheal secretion.
  • Homeopathy lessened tender point pain and improved quality of life in people with fibromyalgia.
  • It was effective in treating acute childhood diarrhea, decreasing the durations of the diarrhea and the number of stools per day.
  • It also significantly reduced the severity and duration of chemotherapy-induced stomatitis in children.
  • Homeopathy has positive effects in children with ADHA, particularly in the areas of behavioral and cognitive functions.

The placebos have been found to have powerful healing effects without side effects, much like the homeopathy.  It has been discovered, however, that while homeopathy has been proven to work better than a placebo, another widely accepted medication, antidepressants, has not.

Researchers from the Johns Hopkins University School of Medicine revealed that medical errors in hospitals and other health-care facilities are the 3rd leading cause of death in the U.S.  These errors lead to 251,000 deaths every year, according to the study.  This highlights the importance of taking control of your health.  By recovering from a health condition, using a non-invasive and virtually side-effect-free treatment like homeopathy, it’s definitely worth a try, especially when looking at the state of U.S. medical care today.

                                                                                                                                          Dr Fredda Branyon

image c/o pixabay

No More Cheerios, Kids!

We all started our little nibblers out by covering their highchair trays with those cheerios.  They were always the popular finger foods our kids were raised on.  Oats are the primary ingredient and the corn starch and sugar they contain come from non-GMO corn and cane sugar.  If this is so, why the concern over cheerios?

Even though they are GMO free, some testing completed at Anresco, a lab registered with the U.S. Food and Drug Admin (FDA), found glyphosate residues in Cheerios and other popular foods.

Glyphosate is the active ingredient in Monsanto’s Roundup herbicide and is the most used agricultural chemical in history.  The International Agency for Research on Cancer (IARC) states it is a probable carcinogen.  The amount in the food is unknown because the U.S. Dept. of Agriculture does not test for it.  They announced in February, 2016 that they would begin testing some foods for this ingredient.  The most reliable testing so far was done via liquid chromatography tandem mass spectrometry by the Food Democracy Now and The Detox Project, and considered the most reliable for analyzing glyphosate residues.

Twenty-nine foods containing glyphosate were tested where General Mills’ Cheerios contained 1,125.3 parts per billion ppb), Kashi soft-baked oatmeal dark chocolate cookies contained 275.57 ppb and Ritz Crackers 270.24 ppb.  This is considered a wake-up call for all Americans.  Evidence shows probable harm to human health could begin at ultra-low levels of glyphosate, or 0.1 ppb.

The acceptable daily intake for glyphosate is far too high at 1.75 milligrams per kilogram of bodyweight per day.  The European Union recommendation is 0.3 mg/kg/bw/day.  Many popular breakfast foods have been found to contain glyphosate residues.

Along with wheat and oats there are other crops that are commonly desiccated with glyphosate including: lentils, peas, non-GMO soybeans, corn, flax, rye and buckwheat, triticale, canola, millet, sugar beets, potatoes and sunflowers.

Glyphosate causes extreme disruption of microbes’ function and life cycle and preferentially affects beneficial bacteria, allowing pathogens to overgrow and take over.  These diseases include autism, gastrointestinal diseases, obesity, allergies, cardiovascular disease, depression, cancer, infertility, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, ALS and more.

Eating organic as much as possible and investing in a good water filtration system are among the best ways to lower your exposure to glyphosate and other pesticides.  Avoid all desiccated crops like wheat and oats.  You can test your personal glyphosate levels with a glyphosate urine test kit that was developed by the Health Research Institute in Iowa that will allow you to determine your own exposure to this toxic herbicide.

                                                                                                                                       Dr Fredda Branyon

image c/o pixabay

The 7-Minute Fitness Routine

The 7-Minute Fitness Routine

Hitting the gym between family, social, and work commitments can be tricky to pull off, but it doesn’t have to be that way. If your main concern is time, you can bet on your abs that there are effective ways to workout in only seven minutes.

The Science Behind the Seven-Minute Workout

A study explains how to get the maximum results in a seven-minute workout with just your body weight, a chair, and a wall. The idea is to perform each exercise to target different muscle groups. This technique allows one primary muscle group to rest while you work on the next, which results in a highly efficient and effective routine. The best part is, you can do it virtually anywhere.

The Routine

Perform each exercise below at a high-intensity level for 30 seconds. For static exercises such as the Wall Sit and Plank, hold the position for 30 seconds. For exercises that target two sides of the body (or the legs), alternate each side for precisely 30 seconds. Between each exercise, rest for 5 seconds to reset.

First — Jumping Jack

Doing jumping jacks is a great way to boost your heart rate. An increased heart rate causes the body to burn more calories and fat, which results in weight loss. By breathing deeply while performing this exercise, blood circulation is improved and oxygenates your blood and muscles.

Second — Wall Sit

Wall sitting is harder than it looks. It builds your isometric strength and endurance in the calves, glutes, and quadriceps. Since this particular workout includes a blend of martial arts and yoga, it also helps the mind to focus.

Third — Push-Up

Push-ups are highly beneficial to the strength of your arms, abs, and lower body. Properly executed push-ups train your muscles to work together and become stronger.

push-up

Fourth — Crunch

As a core-training exercise, crunches help improve your balance by strengthening your abdominal muscles. Strong core muscles improve your posture, which helps you function efficiently in everyday life and in sporting events. A healthy posture also helps prevent lower back pain and muscle injury.

Fifth — Step-Up

Step-ups are excellent for training leg muscles, which also translates to a general increase in lower body strength. Other benefits include heightening your endurance, which makes you run faster and jump higher.

Sixth — Squat squat

Squats help in building your leg muscles, including your hamstrings, quadriceps, and calves. But they also create an anabolic environment, which promotes body-wide muscle building. In a nutshell, squats do wonders for the body and can improve both your upper and lower body strength.

Seventh — Triceps Dip

Dips are a compound push exercise with a small range of motion that primarily works your triceps, while also engaging your forearms, shoulders, chest, and lower back.

Eighth — Plank

The plank is one of the best exercises for core conditioning. It also works to strengthen your glutes and hamstrings, while supporting proper posture and improving balance.

plank

No More Excuses!

Time should no longer hold you back from working out. Maximize every second of your time with this simple plan. If desired, you can repeat the circuit up to three times to make it as effective as hour-long training sessions.

How to Lose the Holiday Weight with Food

Eat This: How to Lose the Holiday Weight with Food

There’s no question that the holidays are the best time to indulge your taste buds, but as the season changes — the weight gain stays.

It can be tough to reverse unhealthy eating habits, but if you’re determined to shed the holiday weight, it’s important to know that there’s a good and bad way to do it. Starving yourself will inevitably cause a calorific food binge, while a proper diet is about understanding balance and what kind of nutrients to feed your body.

Calories Are Not Always Equal to Fat

Just because an apple has the same amount of calories as two bacon strips does not mean they are equal. Different food types go through different metabolic pathways in the body. They can have varying effects on hunger, hormones, and the number of calories we burn.

Here is a list of products and ingredients that have the staying power to see you into a fit and healthy New Year.

1. Plant-Based Proteins — Not Red Meat

Beans, lentils, and soy are great plant-based alternatives to red meat. There are many wellness benefits to plant-based sources of protein — which is why vegetarians have lower rates of bad cholesterol, blood pressure, and body mass index. What’s more, vegan-friendly proteins are jam-packed with fiber and antioxidants and can be just as hearty as meat.

soy beans

2. Clever Carbs — Not All Carbs

Contrary to popular belief, carbs are a crucial part of a healthy diet. As long as you’re sensible about the carbs you choose, you have no reason to worry about its overall effects on health. Try zucchini noodles or ready-to-cook pasta made with lentils, chickpeas, and other high-fiber and lower-carb ingredients.

3. Friendly and Portioned Fats

One effective way to lower bad cholesterol is to consume a moderate amount of unsaturated fats through nuts, olive oil, avocados, and fatty fish. Additionally, flaxseed oil and canola oil are rich in omega-3 fatty acids, which have plenty of health-promoting perks. Fat, however, does contain more calories than protein or carbs, so be mindful of your portions.

4. Baked Chips — Not Deep Fried Potatoes

Just because you’re trying to lose weight, doesn’t mean you can’t enjoy a good snack. Aside from potatoes, you can find a wide array of delicious baked chips made from nutrient-packed carrots and kale at any grocery store. Again, just be wary of your portions.

5. Not Just Any Vegetable — Choose Leafy Greens

With a bit of preparation, leafy green vegetables like spinach and collards can turn into healthy, filling, and delicious main cuisines. Greens have several properties that make them excellent for weight loss. For instance, they are low in both calories and carbohydrates, but are loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals without increasing the calories. They are also incredibly nutritious and high in all sorts of vitamins, minerals, antioxidants, and calcium — which aids in fat burning.

leafy veggies

Food: The Fuel Your Body Needs

Remember that your body needs fuel to function, and that primary source of fuel is food. If you’re trying to lose weight, don’t starve yourself! Restrictions not only deplete your energy levels and trigger eating disorders, but they also slow down your metabolism — which is crucial for burning fat. Instead, find the right balance of healthy and filling foods and you will be well on your way to achieving your fitness goals.

Bladder Cancer & Vitamin D

Other than the already known benefits of Vitamin D, could there be yet another important benefit?  Our vitamin D intake is important, as low levels have been linked to a risk of bladder cancer.  These findings are coming from results presented recently at the Society for Endocrinology conference in the United Kingdom.

Evidence has already been shown that low vitamin D is detrimental to our health.  Some of it comes from a good diet, and good sources will include fatty fish and fish oil, dairy products, mushrooms, liver and egg yolks.  It is mostly synthesized when the body is exposed to sunlight.  It has been found that our dietary sources alone cannot normally provide sufficient vitamin D.

This particular vitamin helps our bodies to maintain healthy levels of calcium and phosphates and low levels are linked to a range of health problems.  If a child has low levels of vitamin D it can lead to bone deformities, such as rickets.  In time with age, a lack of vitamin D can lead to osteoporosis, especially in postmenopausal women.  The low levels have also been linked to cognitive impairment, cardiovascular disease, cancer and autoimmune conditions.

This condition is common among people with limited exposure to sunlight and includes those populations from northern regions where winter days are short, and also those in climates where it is too hot to spend time outdoors.  Those who cover up or use sunscreen with a strong SPF factor to avoid sunburn or skin cancer are at risk of the lack of vitamin D.  Low levels also include those who cover their bodies for cultural or religious reasons, those who stay out of the sun to keep their skin pale and people with darker skin who are also more prone to low vitamin D levels.

Drinking those sugary drinks may also have an impact on their vitamin D levels.  The Centers for Disease Control and Prevention (CDC) in the United States noted that between 2002-2006, about 8% of the population aged 1 year or over were at risk of vitamin D deficiency, 24% at risk of inadequacy, and only 17% met the desirable levels.  Less than 1% raised concerns about an excess of vitamin D.  About 1.4% of the men and women in the U.S. are expected to develop bladder cancer.  This accounts for 4.6% of all new cancer cases and responsible for 2.8% of all cancer deaths.  

Dr. Rosemary Bland from the University of Warwick and Coventry in the U.K. led researchers who wanted to know more about how synthesis of vitamin D might affect immune responses in specific tissues.  The team had a systematic review of 7 studies to investigate the link between vitamin D and bladder cancer.  They had 112 to 1,125 participants per study and some of the studies measured vitamin D levels before diagnosis, some during and some at the follow-up stage.

Out of 7 studies performed, it was found that 5 had a risk of bladder cancer going up when vitamin D levels are low.  The higher levels also correlated with better survival and outcome in those with bladder cancer.  They also examined the transitional epithelial cells that line the bladder and found these cells can activate and respond to vitamin D.  They can also synthesize enough vitamin D to trigger a local immune response by recognizing the abnormal cells before they develop further.  Their conclusions are that bladder cancer risk correlates with low serum (vitamin D) levels and if confirmed, administering supplementary vitamin D could be a safe and economical means of prevention. More studies are required to test this association.  

–Dr Fredda Branyon

 

Treating Pain Without Drugs

The United States released a federal report revealing that more than 54% of adults had some type of musculoskeletal pain disorder such as back, joint or neck pain in 2012. This is a leading cause of disability and major contributor to health care expenses and disability compensation, and a significant price Americans pay for pain. Those suffering from pain were significantly more likely to have used a complementary health approach compared to those without pain.

There was congressional testimony from the American Society of Interventional Pain Physicians (ASIPP) that stated Americans consume 80% of the pain pills in the world. More than 2,000 pain patients in the U.S. said they were taking a dangerously addictive opioid pain medication. It has been suggested by research that these drugs work for only about three months and make changes in your brain that may lead to increased feelings of pain, along with added emotional upset. Feelings of hopelessness and desperation can be included.

Many suffering pain have tried nearly every treatment that conventional medicine has to offer such as medications, injections, surgery and more, only to find their pain hasn’t gotten better and they are struggling with treatment-induced side effects as well. At this point, it’s natural that they begin to seek other options, like holistic, complementary or “alternative” health care options for some relief.

Mayo Clinic Proceedings evaluated several complementary approaches for pain relief as listed below:

· Acupuncture
· Massage Therapy
· Relaxation Techniques
· Exercise
· Medical Marijuana

The therapeutic and psychoactive properties of marijuana occur when a cannabinoid activates a cannabinoid receptor. These receptors are in your brain, lungs, liver, kidneys, immune system and more. It is known that cannabinoid receptors play an important role in many body processes, including metabolic regulations, cravings, pain, anxiety, bone growth and immune function.

Turmeric contains curcumin, which has notable anti-inflammatory properties and has earned a reputation for being a multi-faceted healer. Essential oils for pain relief are: lavender, marjoram, chamomile, spruce, clove, ginger, sandalwood, fennel, wintergreen and frankincense.

Essential oils that help relieve RA (Rheumatoid Arthritis) pain and inflammation include peppermint, orange, ginger, myrrh and turmeric.

Homeopathy is found to be effective for low back pain, and some common remedies include Aesculus, for dull pain with muscle weakness, Gnaphalium, for sciatica that alternates with numbness, Colocynthis, for weakness and cramping in the small of the back, Amica Montana, for pain as a result of trauma, Lycopodium, for burning pain, and Rhus toxicodendron, for stiffness and pain in the small of the back.

Your life can quickly be sidelined if you are in severe pain or struggling with chronic pain. Seek the help of a pain specialist who is familiar with alternative treatments. By identifying the underlying causes of your pain, a knowledgeable practitioner can help you to relieve your pain in the short term while healing the cause.

— Dr Fredda Branyon

 

Sugar Has Many Names

Sugar is supplied to our bodies from natural sources in our fruits and vegetables. Combining this with additional fiber, vitamins and minerals, natural sugar is processed slightly differently than the refined white sugar, or sugar by other names, to disguise sugar in your food. It’s difficult to avoid those foods that are laced with sugar, unless you have switched to a diet of nearly exclusively whole foods. Processed foods quite often come with the addition of sweeteners to tempt our palates.

Sugar can trigger an addiction that’s hard to break, and is one of the most damaging substances to your body. Sugar addition is unchecked in adults and children and defined as a specific “bliss point” for products by manufacturers, that bring customers back for more. The junk food industry doesn’t want us to know that sugar has significant and deadly effects on your health, therefore the label may not even list sugar as an ingredient.

About 45 grams of sugar was consumed every five days for people in 1812, which would equal the amount of sugar in one can of soda. Americans were consuming sugar in 2012 to the equivalent of 17 cans of soda every five days. That’s a jump that can have disastrous effects on our lives. Hiding sugar under names we aren’t aware of can have devastating effects.

The United States Department of Agriculture (USDA) put out new Dietary Guidelines for Americans along with the United States Department of Health and Human Services (DHHS) that limit the amount of sugar to 10% of your total daily calories. If you consume a 2,000-calorie diet this amounts to 10 to 12 teaspoons, which is over the amount of sugar in one 12-ounce coke. It is estimated by the National Cancer Institute that the average American consumes 15 teaspoons of added sugar every day. Not only is sugar in candy and sweet treats, but also those condiments, salad dressings, canned goods and drinks in addition to sodas.

You may not know by the labels of what sugar is contained in your foods, as they may be listed as sugar, sucrose, fructose, Dextran, Ethyl Maltol and Panela. Some companies are reducing their sugar content in some foods.

Some of the sugars may be described as syrup or with an “ose” at the end of the word, such as galactose or fructose. Following is a list of some sugars under unknown names: blackstrap molasses, buttered syrup, cane juice crystals, evaporated cane juice, caramel, carob syrup, fruit juice, honey, fruit juice concentrate, brown rice syrup, corn syrup solids, Florida crystals, golden syrup, maple syrup, molasses, refiner’s syrup, sorghum syrup, sucanat, treacle, turbinado, barley malt, corn syrup, dextrin, dextrose, diastatic malt, ethyl maltol, glucose, glucose solids, lactose, malt syrup, maltose, d-ribose, rice syrup, galactose, maltodextrin and castor.

The liquid sugar is even more dangerous to our health than any other form of sugar. Fruit juice contains the same amount of sugar as other sugary drinks, even though they are marketed as healthier choices. They have the same negative effects on your body as other drinks with added sugar.

The other bad news is that cancer has a sweet tooth and thrives on sugar. Researchers have found through a study that sugar developed pancreatic cancer. Other research tells us cells thrive on sugar and don’t burn other fuel as effectively, and cancer cells rely on sugar to maintain cell function. Some strategies can help you to reduce or eliminate your intake of added sugars as: knowledge in power, reduce your net carbs, eat real food, read labels, use safe sweeteners, increase your healthy fat intake at meals, include fermented foods in your nutrition plan and try turbo tapping.

Remember that it’s up to each and every one of us to take control of our health and do everything possible to avoid the risk of cancer. Starting with our diet is an extremely important step.

Dr Fredda Branyon

 

Increase Vitamin E

How about tossing in some whole eggs to a colorful salad? According to research from Purdue University this will boost the amount of Vitamin E . Vitamin E is the second-most under consumed nutrient in the average American diet. This is problematic because this fat-soluble nutrient has antioxidant and anti-inflammatory properties, according to Wayne Campbell, a professor of nutrition science. His belief is that by adding eggs to a salad with colorful vegetables, it will improve their diets.

Vitamin E absorption was 4 to 7 fold higher when three whole eggs were added to a salad, according to a study from Purdue’s Department of Nutrition Science. The study measured the absorption of Vitamin E from real foods, rather than supplements, which contain a mega-dose amount of Vitamin E.

Dietary fats and Vitamin E are absorbed and also found in oils, seeds and nuts. Amino acids are found in the nutrient-rich food, eggs. The research also highlighted how one food can improve the nutrition value of another food when they are consumed together. These findings are published in The Journal of Nutrition and are supported by the American Egg Board’s Egg Nutrition Center, National Institutes of Health and Purdue Ingestive Behavior Research Center.

This particular study is an extension of a study that Campbell and Jung Eun Kim, a postdoctoral researcher in Purdue’s Department of Nutrition Science, reported in June 2015 showing that by adding eggs to a salad there was an overall increased absorption of the vegetables’ carotenoids.

A previous study that was conducted by Campbell and Ferruzzi, a professor at North Carolina State University, has shown that more carotenoids are absorbed when one large salad is consumed at a meal, compared to smaller salads consumed at two meals during the day. The research also focused on understanding how dietary protein and exercise influence adult health as people age.

Dr Fredda Branyon