Cilantro is an herb with small green, fan-shaped leaves and long, tender stalks. It also goes by the name of coriander, although coriander is actually a spice derived from the dried seeds of cilantro.
Cilantro is rich with vitamins and minerals and has many proven health and therapeutic benefits, as well as a variety of cooking and seasoning uses.
What are the vitamins in cilantro? The Nutrition Data website writes that cilantro is a very good source of the B vitamins. It is also high in zinc, dietary fiber, vitamin A, vitamin C, vitamin E, vitamin K, calcium, iron, magnesium, phosphorus and potassium.
According to Medical News Today, cilantro fights pain and inflammation, enhances skin health and has anti-fungal and anti-cancer properties. Per Dr. Josh Axe, this plant removes heavy metals from the body, cleanses the urinary tract, settles digestive upset, protects against food poisoning and acts as a sedative.
In studies from medical schools and universities in India, cilantro has been found effective for calming anxiety and improving sleep due to its qualities as a natural sedative. One animal study from the School of Pharmacy in Jaipur, India discovered that there were dose-dependent effects from cilantro as an anti-anxiety and relaxation agent, meaning that when more was taken, the more pronounced the results were.
In this study, when the higher dose of cilantro extract was given, it reduced anxiety and provided relaxation equally as well as the prescription drug valium. The side effects of valium include agitation, memory problems, weakness of the muscles, confusion and hallucinations — so taking extracts of cilantro could avoid these effects.
In a report from the Indian Journal of
Pharmacology, the author writes that cilantro seed oil contains linalool as its
major essential oil component. Essential oils contain
the plant’s active “lifelike” properties and are said to be the “blood” of the
plant. Linalool has marked
benefits for the nervous system, including sedative and anti-convulsant
properties. In human studies, linalool
was shown to have calming, relaxingand anti-anxiety effects.
What is cilantro used for? It can be used to make sauces, dressings, salsa, guacamole, soups, stews, curry dishes with meat or seafood, and also added to salads, rice dishes and vegetable dishes. It’s best to use cilantro raw as it can lose its health benefits when introduced to heat. Add the freshly chopped cilantro to any heated recipes just prior to serving. The leaves can also be soaked in cool water and then strained and used as tea.
a note, be sure to buy cilantro for these benefits rather than parsley. Cilantro can also be called Chinese parsley
or Mexican parsley, so take care to buy regular, fresh cilantro in the produce
natural health news is shared by Nutrition Breakthroughs, a publisher of
nutrition news and a supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with
calcium, magnesium, zinc and vitamin D.
Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for
five years and desperate for a breakthrough. Nothing has helped me more than
Sleep Minerals — I’m so sold on them I could go door to door promoting them.
I’m 60 years old and have never slept so soundly.”
Cilantro is an herb with small green leaves and long, tender stalks. It also goes by the name of coriander, although coriander is actually a spice derived from the dried seeds of cilantro. When the cilantro plant flowers, the seeds produced are called coriander seeds. The leaves and flowers have very different tastes and uses in cooking.
What are the vitamins in cilantro?
The Nutrition Data website writes that cilantro is a very good source of the B vitamins. It is also high in zinc, dietary fiber, vitamin A, vitamin C, vitamin E, vitamin K, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.
Does cilantro make you sleepy?
In studies from medical schools and universities in India, cilantro has been found effective for calming anxiety and improving sleep due to its qualities as a natural sedative. One animal study from the School of Pharmacy in Jaipur, India discovered that there were dose-dependent effects from cilantro as an anti-anxiety and relaxation agent, meaning that when more was taken, the more pronounced the results were.
Chamomile flowers are a member of the daisy family, with their bright gold cones that shine in the center of white petals. There are many proven chamomile tea benefits for health.
With more than one million cups of chamomile tea consumed every day and supplements of chamomile capsules, liquid extracts, ointments, and essential oils in wide use, chamomile is one of the most highly used and research-proven medicinal plants. It has been studied for use with insomnia, heart conditions, colds, inflammation, skin eczema, upset stomach, osteoporosis, anxiety, sore throat, wound healing and more.
Chamomile for Sleep and Insomnia
Chamomile has long been used as a natural sleep aid and insomnia remedy. The powerful oils contained in its flowers provide a calming effect for sleeplessness, nervousness and anxiety. In one study, heart patients were given chamomile tea and fell into a deep sleep. From another study with animals that was done in Japan, calmness and relaxation were increased and the time needed to fall asleep was significantly reduced. Another study showed that chamomile greatly reduces anxiety and increases well-being.
Stomach Conditions Helped by Chamomile
Chamomile is one of the main “go to” herbs for digestive disorders like upset stomach, ulcers, diarrhea and gas. It helps to relax muscle contractions, particularly in the smooth muscles that make up the intestines. In one journal study from Switzerland, the herbal combination of iberis (an herb in the cabbage family), peppermint and chamomile were shown to be effective in the treatment of stomach indigestion, irritation and inflammation.
Eczema and Skin Conditions
Inflammation of the skin is widely treated and remedied by topical chamomile preparations. It has the ability to penetrate into the deeper layers of the skin and help with eczema and other skin inflammations. In a European medical journal, a cream with chamomile extract was tested against a hydrocortisone cream. After a 2-week treatment, the chamomile cream showed a mild superiority in effectiveness over hydrocortisone.
Osteoporosis, Bone Health and Chamomile
In the Journal of Agriculture and Food Chemistry, chamomile extract was studied for its ability to prevent the bone loss that can occur as people age. Chamomile demonstrated the ability to help mineralize bone cells and showed an anti-estrogenic quality. The researchers noted that this may be due to chamomile having a quality as a possible regulator of excess estrogen in the body.
Calcium and Chamomile – A Winning Duo
Calcium is also directly related to our good sleep. In one study, called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep. This same study says that “Muscle cramps associated with a calcium deficiency often occur at night and without exertion.”
In another study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase when most dreaming occurs. This study discovered that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency.
Best Minerals for Sleep: Calcium and Magnesium
One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs. This sleep aid contains powerful forms of calcium and magnesium, the best known minerals for relaxation and sleep, as well as for restless leg syndrome, stomach health, teenage insomnia and menopause insomnia. The ingredients include vitamin D and zinc and are formulated in a softgel with healthy oils, making them more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Summary for Chamomile and Calcium
Anyone who has a strong allergy to plants like daisies or ragweed (with its tiny green flowers) should start with a very small amount of chamomile, whether using it as a tea, supplement or skin ointment. Most people can gain benefits from chamomile without any reactions. It is one of nature’s most potent herbs and can help with calming insomnia, anxiety, muscle spasms, PMS, skin inflammations, stomach disorders, hemorrhoids, diarrhea, arthritis and more.
As a first line of defense against sleeplessness and insomnia, chamomile and calcium are good bets. Coming from the worlds of herbal and mineral sleep aids, they are normally taken safely without addictive qualities or side effects.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Why does chamomile make you sleepy?
Chamomile has long been used as a natural sleep aid and insomnia remedy. The powerful oils contained in its flowers provide a calming effect for sleeplessness, nervousness and anxiety. In one study, heart patients were given chamomile tea and fell into a deep sleep.
What are the health benefits of chamomile?
Chamomile is one of the most highly used and research-proven medicinal plants. It has been studied for use with insomnia, heart conditions, colds, inflammation, skin eczema, upset stomach, osteoporosis, anxiety, sore throat, wound healing and more.
Why is chamomile tea good for you?
Chamomile is one of the main “go to” herbs for digestive disorders like upset stomach, ulcers, diarrhea and gas. It helps to relax muscle contractions, particularly in the smooth muscles that make up the intestines. Chamomile also has the ability to help mineralize bone cells and strengthen bones.
The Environmental Working Group (EWG) has put together a handy, very helpful guide on “Healthier, Greener Home Cleaning Options.” The link to the guide can be found below.
This is especially valuable coming from the EWG, as they do regular research and studies on chemicals and contaminants in our cleaning products, foods, and the environment.
Here is the EWG mission statement that can be found on their website:
“The Environmental Working Group’s mission is to empower people to live healthier lives in a healthier environment. With breakthrough research and education, we drive consumer choice and civic action.”
“We work for you. Do you know what’s in your tap water? What about your shampoo? What’s lurking in the cleaners underneath your sink? What pesticides are on your food?”
So, enjoy this short EWG guide to healthy home cleaning options by clicking the link below. Here’s to your good health and the health of your family.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D.
Here’s a short vitamin D primer that also includes how it can affect insomnia. Shared by Nutrition Breakthroughs, maker of Sleep Minerals II
Do you struggle with falling asleep or staying asleep at night? If so, you are not alone. Every night, millions of people lie in bed hoping for a restful night’s sleep that does not come.
It is estimated that one in three people will develop acute insomnia every year, and about 10% of these individuals will struggle with insomnia for several months at a time.
Insomnia can wreak havoc on one’s ability to live a normal, productive life. In fact, lack of sleep can lead to mood changes, memory loss, and impaired judgement. In addition, unresolved or unmanaged sleep disorders can increase the risk of chronic pain, depression, and a compromised immune system.
There are a variety of sleep medications on the market to help manage insomnia. However, the side effects often lead to a new set of health complications. As a result, many people have begun searching for a safer, natural alternative to promote a healthier sleep cycle. Of the options on the market, vitamin D is proving to be a serious contender.
Vitamin D at a glance
Vitamin D has been making media headlines for over two decades. Originally believed to be important solely for bone health, research continues to uncover a wide range of additional health benefits of maintaining optimal levels.
Unfortunately, despite the thousands of studies that have showcased the body’s need for vitamin D, deficiency remains highly prevalent. This is due to a variety of factors, including but not limited to:
Avoidance of mid-day sun exposure
Lack of supplement use
Often, people who are vitamin D deficient experience symptoms like fatigue, joint and muscle pain, frequent infections and insomnia.
How vitamin D status may impact sleep quality
Vitamin D is not just a vitamin, it’s a hormone. That means, after undergoing a couple of activation processes in the body, it binds to cells throughout the body to regulate a wide range of bodily functions.
Hormones are fat-soluble substances derived from cholesterol. They are produced by glands such as the thyroid, adrenals and pancreas, and then released into the bloodstream to reach target cells. These include cortisol made by the adrenals, testosterone, estrogen and yes, vitamin D.
So, how may vitamin D impact sleep? Vitamin D receiving points are located throughout regions of the brain that regulate our mood and sleep patterns. This has led researchers to theorize that vitamin D helps regulate the circadian rhythm, which is our body’s internal clock that instructs us when to sleep, eat, and rest.
Several studies have supported this theory by reporting a relationship between healthy vitamin D levels and improved sleep quality. In addition, a recent study found that vitamin D deficiency is associated with an 11-fold increased odds of resistance to sleep medication. This means that the people who didn’t respond to sleeping drugs had a lower level of vitamin D in their body.
Best sources of vitamin D
Thankfully, there are a variety of ways one can ensure they are receiving enough vitamin D to promote healthy sleep cycles. This includes safe sun exposure (avoiding getting burned), supplementation, and eating a balanced diet.
Now more than ever, foods are being fortified with vitamin D in an effort to better support the body’s needs. However, people frequently ask, which form is better, vitamin D2 or D3?
Vitamin D2 is obtained through the diet and is produced by plants; whereas D3 is naturally produced when the skin is exposed to the sun and it can be consumed via animal sources in the diet.
Vitamin D3 is more bioavailable than D2, meaning this form is more efficiently utilized by our bodies. For this reason, experts recommend people ensure they are receiving ample amounts of vitamin D3 per day.
Top dietary sources of vitamin D
Cod liver Oil is the most potent dietary source for vitamin D3. In just one tablespoon, you can receive 1,360 international units (IU) vitamin D3. In addition to vitamin D, cod liver oil is rich in vitamin A and omega-3 fatty acids.
Fatty fish, such as salmon, sardines and mackerel are the best dietary sources of vitamin D, with about 500 IU vitamin D3 content in just three ounces of cooked fish. Also rich in omega-3 fatty acids, these sources offer a heart-healthy option for those looking for a balanced dietary approach to maintaining healthy vitamin D levels.
Plain greek yogurt is another healthy option to provide some of your daily vitamin D needs. Known for its probiotics, greek yogurt helps support a healthy intestinal tract. In addition, it is a great snack for people who struggle with hyperglycemia (high blood sugar) due to its high protein, low carbohydrate ratio. It also contains calcium, magnesium and about 80 IU vitamin D per 6 oz serving.
Eggs offer another beneficial source of vitamin D3. They generally contain about 40 IU per yoke.
Perhaps one of the most popular dietary sources of vitamin D is milk. It offers about 120 IU vitamin D3 per serving. Milk also provides a great source of calcium. For this reason, milk is an important dietary component to protecting bone health.
If you struggle with insomnia and hope vitamin D may help improve your sleep quality, there are a couple important factors to keep in mind. First, consistency is key. Although time of day isn’t important when eating foods rich in vitamin D or taking an oral supplement, it is important that this is done on a regular basis.
Research suggests that taking a couple thousand international units (IU’s) of vitamin D per day between foods and supplements is ideal when addressing sleeplessness and insomnia.
One supplement that contains a good amount of vitamin D is Sleep Minerals II from Nutrition Breakthroughs. It also contains highly absorbable forms of calcium, magnesium, and zinc, which are all blended together with healthy oils to form an absorbable soft gel. Together, these vitamins and minerals work to help facilitate quality sleep. Vitamin and mineral deficiencies can cause one to wake up in the middle of the night and be unable to fall back asleep.
One Sleep Minerals II user in Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and can sleep through the whole night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is this helps alleviate my chronic fatigue and aches and pains.”
Vitamin D is one of the master players in the game we all hope to win: Vibrant health, well-being and good sleep. Use it well in foods and supplements, as well as together with those minerals that are best-known for being relaxing insomnia remedies.
A hot flash, also called hot flush, is a sudden feeling of warmth and often a breakout of sweating in the upper half of the body. When these occur at night, they’re known as night sweats.
Hot flashes are normally brought on by a reduced function of the brain’s temperature regulation, are caused by changing hormone levels, and are one of the most common menopause symptoms. Having night sweats while sleeping can cause overheating and frequent awakenings.
Another source of hot flashes can be medications. According to WebMD, “Taking certain medications can lead to night sweats. Antidepressant medications are a common type of drug that can lead to night sweats. From 8% to 22% of people taking antidepressant drugs have night sweats. Other psychiatric drugs have also been associated with night sweats.”
The “Sleep in America” poll results from the National Sleep Foundation found that more than half of all Americans (60%) experience a sleep problem every night or almost every night. Interestingly, a ten-year study to discover which drugs are used to treat insomnia was published in the journal “Sleep”.
The study found that prescriptions for sleeping medications have decreased by 53.7%, but that antidepressant drugs prescribed for insomnia have increased by a surprising 146%. Examples of antidepressants prescribed for insomnia are trazodone, doxepin, trimipramine, and amitriptyline.
Medications may not always have the desired effects. For example, Drugs.com says the following about an antidepressant drug called Welbutrin — “Nervous system side effects have frequently included headache (27%), insomnia (16% to 33%)….and sleep abnormalities.” Health.com lists other possible side effects of antidepressants as sexual dysfunction, weight gain, dry mouth and throat, racing pulse, confusion, disturbed dreams, and an increased risk of suicide.
Nature has provided us with some natural sleep remedies and relaxants that have stood the test of time. Regarding mineral deficiency as we age and at the time of menopause, the pioneering nutritionist Adelle Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”
One sleep remedy increasing in popularity is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for restless legs syndrome, bone strength, aches and pains, and menopause insomnia.
The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making the minerals more quickly assimilated than tablets or capsules. The softgel formulation provides a deeper, longer-lasting sleep and is an effective alternative to medications.
Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable. After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep. I have much less interruption from flashes, I’m sleeping much better and am a lot more comfortable.”
Alex R. of Ramseur, North Carolina says: “Sleep Minerals II has been a blessing for me. It has given me the opportunity to withdraw from a highly addictive sleep medication over time, and has allowed me to sleep while going through this most difficult ordeal. What’s great about it is it doesn’t lose its effectiveness, which is something that happens with sleep medications. I am most thankful for this product.”
By Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information
Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
*************************************** While the importance of vitamin D has become more fully appreciated, another vitamin that is just as important as vitamin D, vitamin K2, needs wider recognition. It’s a fat-soluble vitamin most well known for its role in blood clotting.
However, there are two primary kinds of vitamin K, and they serve very different functions. Vitamin K1 is the primary form of vitamin K responsible for blood clotting, whereas vitamin K2 is essential for bone strength, the health of arteries and blood vessels, and plays a role in other biological processes as well, including tissue renewal and cell growth.
In the 2014 paper, “Vitamin K: An old vitamin in a new perspective,” vitamin D expert Dr. Michael Holick and co-authors review the history of vitamin K and its many benefits, including its significance for skeletal and cardiovascular health. They also discuss important drug interactions.
Vitamins K1 and K2 are Not Interchangeable
The difference between vitamins K1 and K2 was first established in the Rotterdam Study, published in 2004. A variety of foods were measured for vitamin K content, and vitamin K1 was found to be present in high amounts in green leafy vegetables, such as spinach, kale, broccoli, and cabbage.
Vitamin K2, on the other hand, is only present in fermented foods. It’s produced by certain bacteria during the fermentation process. Interestingly, while the K1 in vegetables is poorly absorbed, virtually all of the K2 in fermented foods is readily available to your body.
Examples of foods high in vitamin K2 include raw dairy products such as certain cheeses, raw butter, and kefir, as well as natto (a fermented soy product) and fermented vegetables like sauerkraut.
However, not every strain of bacteria makes K2, so not all fermented foods will contain it. For example, pasteurized dairy and products from confined animal feeding operations (CAFOs) are NOT high in K2 and should be avoided. Only grass-fed animals (not grain fed) will develop naturally high K2 levels.
Most commercial yogurts are virtually devoid of vitamin K2, and while certain types of cheeses, such as Gouda, Brie, and Edam are high in K2, others are not. It really depends on the specific bacteria present during the fermentation.
One of the best sources I’ve found is to ferment your own vegetables using a special starter culture designed with bacterial strains that produce vitamin K2.
My research team found we could get 400 to 500 micrograms (mcg) of vitamin K2 in a two-ounce serving of fermented vegetables using such a starter culture, which is a clinically therapeutic dose.
If you want to learn more about making your own fermented vegetables with a starter culture, you can watch the video at Mercola.com.
Sub-Categories of Vitamin K2
Vitamin K2 (a fat-soluble vitamin) can be broken into two additional categories, called:
MK-4 (menaquinone-4), a short-chain form (a type of fat) of vitamin K2 found in butter, egg yolks, and animal-based foods. Short chain fats are often liquid at room temperature.
Avoid this in supplemental form, as it’s only available in synthetic form. MK-4 also has a very short biological half-life (the time it takes to reduce the amount of a supplement by one-half in the body) — about one hour— making it a poor candidate as a dietary supplement.
MK-7 (menaquinone-7), longer-chain forms. (A longer chain form has more chains of carbon atoms). (These are fats that are solid at room temperature) and found in fermented foods. There’s a variety of these long-chain forms but the most common one is MK-7.
This is the one you’ll want to look for in supplements, as this form is extracted from real food, specifically natto, a fermented soy product. You could actually get loads of MK-7 from consuming natto, which is relatively inexpensive and available in most Asian food markets.
The MK-7, which forms in the fermentation process, has two major advantages. It stays in your body longer, and has a longer half-life, which means you can just take it once a day in very convenient dosing.
Research has shown MK-7 helps prevent inflammation by inhibiting pro-inflammatory markers (substances) produced by white blood cells called monocytes.
Health Effects of Vitamin K2 Deficiency
Vitamin K2 is an important adjunct to vitamin D, without which vitamin D cannot work properly. K2’s biological action is also impaired by a lack of vitamin D, so you really need to consider these two nutrients together.
This means that if you take high doses of oral vitamin D you need to remember to also increase your vitamin K2 intake from either food or a MK-7 supplement. Failing to do so could cause harm, as without K2, your body will not be able to complete the transport of calcium into the proper areas, and arterial calcification could set in.
If you get your vitamin D primarily from sun exposure then this issue is largely circumvented, as your body is then able to regulate its vitamin D production. You simply cannot overdose on vitamin D from sun exposure.
Vitamins D and K2 also work synergistically with magnesium and calcium, so this quartet should ideally be taken in combination. Unfortunately, most people are deficient in both vitamins D and K, and magnesium insufficiency is also common.
At least 50 percent of the general population is at risk of vitamin D deficiency and insufficiency, and as many as 97 percent may be lacking in vitamin K2. This could very well be due to the fact that we stopped eating fermented foods with the advent of refrigeration and other food processing techniques.
While you likely get sufficient amounts of vitamin K from your diet to maintain adequate blood clotting, you’re probably not getting enough to protect you from a variety of other health problems that are more specifically associated with vitamin K2, such as:
Arterial calcification and cardiovascular disease
Leukemia and cancer of the lung, prostate, and liver
Neurological deficiencies, including dementia
Infectious diseases such as pneumonia
Beware: Statins May Deplete Vitamin K2
Statins are a group of drugs that act to reduce levels of fats, including cholesterol, in the blood. Besides a vitamin K2-poor diet, certain drugs may affect your vitamin K2 status. Research published in the Journal of the American College of Cardiology suggests statin drugs may increase calcification in the arteries, and other research shows that statins deplete vitamin K2.
You may be aware that statin users need to take CoQ10 (or ubiquinol) as the drug depletes this nutrient, but they may also need vitamin K2 in order to avoid the cardiovascular risks associated with statins.
Why Vitamin K Is Critical for Cardiovascular Health
In the 1980s, it was discovered that vitamin K is needed to activate the protein osteocalcin, which is found in your bone. A decade or so later, another vitamin K-dependent protein was discovered: matrix Gla protein (MGP), found in your vascular (heart) system.
Without vitamin K, these and other vitamin K-dependent proteins remain inactivated, and cannot perform their biological functions. Another important finding was that MGP strongly inhibits calcification. When MGP remains inactivated, you end up with serious arterial calcifications, and this is why vitamin K is so crucial for cardiovascular health. Evidence suggests vitamin K can even reverse arterial calcification induced by vitamin K deficiency.
Vitamin K2 also helps prevent arterial calcification by shuttling calcium away from areas where it shouldn’t be (in the lining of your blood vessels) to where it’s really needed (such as in your bone). In the Rotterdam Study,which ran for 10 years, those who consumed the greatest amounts of K2 had the lowest risk of cardiovascular disease, cardiovascular calcification, and the lowest chance of dying from cardiovascular disease.
People who consumed 45 mcg of K2 daily lived seven years longer than people getting 12 mcg per day. This was a profound discovery, because such a correlation did not exist for K1 intake. In a subsequent trial called the Prospect Study, 16,000 people were followed for 10 years. Here, they found that each additional 10 mcg of K2 in the diet resulted in nine percent fewer cardiac events.
More recently, a study published in a medical journal on circulation, found that MK-7 supplementation improved arterial stiffness in otherwise healthy postmenopausal women. This study has been lauded as significant because while previous studies have only been able to show an association, this is the first to confirm that long-term use of vitamin K2 in the form of MK-7 does result in improved cardiovascular health.
Vitamin K2 Is Crucial for Osteoporosis Prevention
As mentioned, vitamin K2 also plays a crucial role in bone health,and may be critical for the prevention of osteoporosis. Osteocalcin is a protein produced by your osteoblasts (cells responsible for bone formation), and is utilized within the bone as an integral part of the bone-forming process. However, osteocalcin must be “carboxylated” (take part in a salt-like reaction) before it can be effective. Vitamin K functions as a cofactor for the enzyme that catalyzes (allows) the carboxylation of osteocalcin.
A number of Japanese trials have shown that vitamin K2 completely reverses bone loss and in some cases even increases bone mass in people with osteoporosis. The pooled evidence of seven Japanese trials also show that vitamin K2 supplementation produces a 60 percent reduction in vertebral fractures and an 80 percent reduction in hip and other non-vertebral fractures.
A recent Chinese meta-analysisof 19 randomized controlled trials found that vitamin K2 supplementation significantly improved vertebral bone density in postmenopausal women, and reduced the risk of bone fractures.
Another three-year long placebo-controlled study done in the Netherlands found that postmenopausal women taking 180 mcg of MK-7 per day increased their bone strength and saw a decrease in the rate of age-related bone mineral decline and reduced loss of bone density, compared to those taking a placebo.
Vitamin K2 Is Also Important for Healthy Pregnancy, Cancer Prevention, and More
Vitamin K2 also plays an important role throughout pregnancy and during breastfeeding for the healthy growth of the child. Not only does it affect the development of both primary and adult teeth; it also helps develop proper facial form and strong bones. (During childhood, vitamin K2 helps prevent cavities.) It may be particularly important during the third trimester, as most women’s levels tend to drop at that time, indicating there’s an additional drain on the system toward the end of the pregnancy.
Since there are no reported cases of overdose of vitamin K2, and appears to have no toxicity issues, it may be prudent to double or even triple your intake while pregnant. Cancer prevention is another health benefit of vitamin K2. The 2010 European Prospective Investigation into Cancer and Nutrition (EPIC) study found that high intake of vitamin K2 — not K1 — leads to reduced cancer risk, as well as a 30 percent lower risk of dying from cancer.
The evidence also suggests vitamin K2 may reduce the risk for a type of lymphoma (cancer of the lymph nodes). Mayo Clinic researchers discovered that people with the highest intake of vitamin K2 had a 45 percent lower risk for this type of cancer, compared to those with the lowest vitamin K2 intake. They attribute this effect to vitamin K2’s ability to inhibit inflammatory cytokines, which are related to this type of lymphoma, and its role the life cycle of your cells. Researchers are also looking into other health benefits.
Vitamin K2 has been shown to improve insulin sensitivity; people who get the most vitamin K2 from their foods are about 20 percent less likely to develop type 2 diabetes
One 2012 study found vitamin K2 has the potential to improve disease activity in those with rheumatoid arthritis (RA)
Another study, found that vitamin K2 serves as an electron carrier for the energy producing portion of our cells, thereby helping maintain normal ATP production (ATP is the energy factory in our cells) and preventing dysfunction, such as that found in Parkinson’s disease
According to Dr. Holick’s paper, vitamin K2 has anti-inflammatory,
anti-oxidative, and anticarcinogenic properties, and in addition to cancer and diabetes, MK-7 in particular may also offer benefits for age-related macular degeneration in the eyes.
Are You Getting Enough Vitamin K?
Clearly, you want both vitamin K1 and K2, but you’re virtually guaranteed to not get enough K2 from your diet unless you eat the proper fermented foods. Dietary sources of vitamin K1 include:
Kale Spinach Collard Greens Broccoli Brussels Sprouts
As for a clinically useful dosage of vitamin K2, some studies — including the Rotterdam study — have shown as little as 45 micrograms (mcg) per day is sufficient. As a general guideline, I recommend getting around 150 mcg of vitamin K2 per day. Others recommend slightly higher amounts; upwards of 180 to 200 mcg. You can obtain healthy amounts (about 200 mcg) of K2 by eating 15 grams (half an ounce) of natto each day, or fermented vegetables. If you fermented them using a starter culture designed with vitamin K2-producing bacteria, one ounce will give you about 200 to 250 mcgs.
If you opt for a vitamin K2 supplement, make sure it’s MK-7. Also remember to take it with fat since it’s fat-soluble and won’t be absorbed otherwise. Fortunately, you don’t need to worry about overdosing on K2, as it appears to be completely non-toxic. People have been given a thousand-fold “overdose” over the course of three years, showing no adverse reactions (i.e., no increased clotting tendencies).
That said, people who are taking vitamin K antagonists, i.e. drugs that reduce blood clotting by reducing the action of vitamin K, are advised to avoid MK-7 supplements. As a last tip, keep in mind that vitamin K2 may not necessarily make you “feel better” per se. Its internal workings are such that you’re not likely to feel the difference physically. Compliance can therefore be a problem, as people are more likely to take something that has a noticeable effect. This may not happen with vitamin K2, but that certainly does not mean it’s not doing anything.
This article is shared with you by Nutrition Breakthroughs, maker of the original calcium and magnesium based natural sleep aid Sleep Minerals II, and Joints and More, the natural remedy for joint relief, aches and pains, stronger hair and nails, and more energy.
The word “metabolic” refers to the processes in plants and animals by which food is changed into energy or used to make cells and tissues. A “syndrome” is a group of signs or symptoms that together indicate a particular disease or condition.
So, “metabolic syndrome” is a group of risk areas that increase the likelihood of developing diabetes, heart disease or stroke. These include high blood sugar levels, increased blood pressure, excess stomach fat and high cholesterol.
Fish and omega-3 foods for metabolic syndrome
Omega 3 fatty acids are a type of fat that we must get from our diet as the body can’t produce them on its own. This classifies them as “essential” fatty acids. These include wild-caught fatty fish like salmon, sardines, mackerel and oysters, as well as fish oils, walnuts, flaxseeds, grass-fed beef and leafy greens. Omega 3 fats assist in reducing blood pressure, supporting a healthy heart and strengthening the eyes and brain.
The Journal of Physiology published a study on omega 3 fatty acids. They reviewed the evidence on the effectiveness of eating omega 3 fish and fish oil supplements for the prevention and treatment of metabolic syndrome. They found that supplementing with Omega 3 sources improved obesity, insulin levels, high blood pressure and high cholesterol. They commented that the anti-inflammatory aspects of these fatty acids also offer good protection for the heart.
Flaxseeds for metabolic syndrome
Phytotherapy is a word that comes from the Greek word “phyton” meaning “plant”, and therapeuein” meaning “to take care of, to heal.” This is the term used to describe medical herbalism.
A study in the magazine “Phytotherapy Research” discovered that flaxseeds are a good remedy for metabolic syndrome by helping to reverse high blood sugar and obesity. In the study, the participant’s body weight, waist circumference, and body mass index all had significantly greater reductions in the flaxseed group. The researchers concluded that co-administration of flaxseed with lifestyle modifications is more effective than lifestyle modification alone in management of metabolic syndrome.
Vegetables and fruits for metabolic syndrome
In a study of Chinese adults, it was discovered that those with adequate vegetable and fruit intake had the lowest risk of metabolic syndrome. Eating a good amount of these foods was significantly associated with reduced risk among adult residents of China.
Healthy vegetables to eat include dark leafy greens such as lettuce, kale and spinach, as well as avocado, broccoli, cauliflower, carrots, olives, sweet potatoes, cabbage and others that are enjoyable. Avocados in particular have been found to be related to improved overall diet quality, a healthy nutrient intake, and reduced risk of metabolic syndrome
Good fruits to eat include berries, applies, grapes, apples, pears and others. Due to the natural sugars in fruit, It’s good to keep fruit in moderation and eat at least two or three times as many vegetables as fruit.
Magnesium for metabolic syndrome
A study from the journal “Diabetic Medicine” reports on the role of magnesium deficiency in metabolic syndrome. They found that magnesium acts through many mechanisms in the body to help prevent this group of health disorders. Magnesium has a positive effect on glucose metabolism and insulin, as well as beneficial effects on fat metabolism.
The authors of the study explain that magnesium actively promotes muscle relaxation and offsets calcium-related muscle contractions. This mechanism may explain the hypertension (high blood pressure) in metabolic syndrome that’s found in populations with magnesium deficiency. (In supplements, calcium and magnesium should be taken together as they balance each other).
Dietary magnesium prevents chronic inflammation, a state that sets the stage for metabolic syndrome and its consequences. Magnesium does this by preventing the activation of inflammatory changes. The researchers concluded that the amount of magnesium a person consumes is directly related to the presence of metabolic syndrome or its absence. Good food sources of magnesium include almonds, beans, peas, seeds, banana, avocado, leafy greens and whole grains.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and a supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D.
The ingredients in Sleep Minerals II can be helpful for a variety of health conditions. I.C. of Ontario, Canada says: “I have diabetes, a thyroid condition, arthritis and other issues. The Sleep Minerals helps me sleep and gives me the minerals I need. I also have arthritis throughout my whole body and the minerals help this a lot. In fact, Sleep Minerals lessens all of my symptoms greatly and has helped me to go into remission.”
Here’s a handy chart on the sources and health benefits of vitamins A, B, C, D, E and K. It’s simple enough for kids, but a good overview for all of us!
Vitamin A is beneficial for healthy vision, strong bones and teeth and good immunity. It is found in apricots, peaches and other orange and yellow fruits, dark leafy green vegetables, sweet potato, carrots, liver, eggs and fish.
The B vitamins actually include 8 different vitamins such as B1, B2, B3, etc. They help form our nerves and blood vessels, keep our organs healthy such as the heart and liver, and also keep our metabolism strong. B vitamins are found in grass-fed meat, organ meats, fish, yogurt, cheese, seeds, nuts, beans, lentils, peas and whole grains.
Enjoy the chart below and eat vitamin-rich foods!
This natural health news is provided to you by Nutrition Breakthroughs, maker of Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D and also Joints and More, the natural solution for joint relief, stronger hair, better nails and more energy.
Insomnia and sleeplessness are a widespread problem. Sleep inducing foods and relaxing minerals are a first-line remedy to help people with insomnia to fall asleep faster and sleep more deeply.
There is a helpful chart below that shows twelve ways to use foods as natural sleep aids. Many of these foods are high in melatonin and magnesium and are supported by research studies. This article describes many of these sleep-inducing foods in detail and names the studies that support their use in improving sleep.
Melatonin is a hormone that’s produced in the brain. At night or in the dark, melatonin is naturally released to regulate the sleep cycle. A recent study on the use of melatonin-rich foods for sleep appeared in the journal “Nutrients”. The study was called “Dietary Sources of Melatonin.”
The researchers noted that nuts contain some of the highest quantities of melatonin. Topping the list are almonds and walnuts. Almonds deliver a two-part punch as they are also high in magnesium, a mineral known to induce sleep.
Bananas are high in both magnesium and potassium, and each of these minerals are proven to help good sleep in research studies. The Journal “Sleep” recently reported that the use of potassium for sleep results in significant improvements in quality of sleep and less waking up during the night.
“Sometimes referred to as the “good salt,” potassium is a mineral that helps support a variety of essential body functions, including the contraction of muscles, regulation of body fluids, transmission of nerve impulses, and maintenance of normal blood pressure and blood sugar levels.”
”Since your body does not have the ability to produce potassium naturally, one of the ways for you to maintain optimum levels of it is to eat potassium-rich foods….When it comes to increasing your potassium levels through diet, one of the first foods that may come to mind are bananas — one medium banana contains 422 mg of potassium.”
”However, bananas are far from being your only source of potassium, since you can also obtain this nutrient from the following foods:
Beet greens – Provides 654 mg of potassium per half-cup.
Swiss chard – Contains 962 mg of potassium per cup.
Acorn squash – Provides 996 mg of potassium per cup.
Avocado – Contains 364 mg of potassium per half-cup.
Spinach – Contains 740 to 838 mg of potassium per cup.
Baked potato flesh and skin – Contains 941 mg in one medium potato.
Wild-caught Alaskan salmon – Provides 534 mg of potassium per 3-ounce serving.
Plain yogurt – Contains 579 mg of potassium per cup.”
Continuing on, those experiencing sleeplessness or insomnia should definitely include more of these healthy sources of potassium in their diet. And even more vital than potassium, the two most famous minerals for calming insomnia are calcium and magnesium. This is what makes warm milk one of the most popular natural sleep aids.
James F. Balch, M.D, author of Prescription for Nutritional Healing, writes that: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” The European Neurology Journal supports this with their study showing that the normal course of sleep can be restored by increasing calcium levels in the body.
Regarding the use of minerals for insomnia, a study called “The Nutritional Relationships of Magnesium” discusses the differences between calcium and magnesium and their effects on sleep. The author notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep.
On the other hand, the classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.
Chronic insomnia is known to be one of the main symptoms of magnesium deficiency. Sleep in magnesium deficiency is usually agitated with frequent nighttime awakenings. A high magnesium, low aluminum diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study titled “Effects of trace element nutrition on sleep patterns in adult women.”
A balanced ratio of calcium to magnesium is important to overall health and the two minerals should be taken together for best results. The best calcium and magnesium ratio is twice as much calcium as magnesium.
One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains potent forms of calcium and magnesium, the best known minerals for relaxation and sleep, as well as for restless leg syndrome, stomach health, teenage insomnia and menopause insomnia. The ingredients are formulated in a softgel with healthy oils, making them more quickly absorbed than tablets or capsules and providing a deeper, longer-lasting sleep.
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Sleep inducing foods and minerals are a healthy alternative to taking sleeping drugs. Make good use of them as an insomnia remedy. Enjoy the chart below and be sure to visit the Sleep Minerals II page.
Because of the natural sugars in fruit, one might think that it should be avoided in order to prevent diabetes.
On the contrary, a study recently published in the British Medical Journal has found that greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes (adult-onset diabetes), whereas greater consumption of fruit juice is associated with a higher risk.
Fruits are very rich in antioxidants, which are substances that protect our tissues from the reactions of oxygen inside the body. Natural processes such as digestion and metabolism create accumulated oxygen reactions that contribute to the aging and disease process. Fruits are good at neutralizing these particles and are also a valuable source of fiber and plant coloring and pigments that have beneficial health effects.
The study on fruit’s effect on diabetes prevention was centered at the Harvard School of Public Health in Boston. Participants totaled 187,000 people and were women from the Nurses’ Health Study (1984-2008), women from the Nurses’ Health Study II (1991-2009), and men from the Health Professionals Follow-up Study (1986-2008). They were all free of major diseases at the starting point. Questionnaires were used to collect detailed data.
While blueberries, grapes, and apples provided the most benefits for diabetes prevention, blueberries provided the greatest advantage when three servings per week were eaten — a 26% reduction in the odds to develop diabetes. Servings of cantaloupe on the other hand, increased the risk by 10%, and three servings of fruit juice increased the risk by 8%. Peaches, plums, apricots, prunes, oranges, and strawberries had a neutral risk for diabetes.
Blueberries have other significant health benefits as well. The bilberry fruit is a close cousin to the famous blueberry. During World War II, British fighter pilots reported improved nighttime vision after eating bilberry jam.
One of the most important studies on bilberries was done by researchers at the Human Nutrition Research Center in Boston, MA. The researchers used an enriched extract of bilberry in a test tube along with human retina cells. The cells were exposed to oxygen damage and bilberry was shown to have a profound antioxidant effect – protecting and reversing the damage.
Bilberry removed the stress in eye tissue, which is a strong indicator that it can safeguard the eyes against disorders of aging such as macular degeneration (blurred vision), cataracts (cloudy vision) and glaucoma (eye pressure on the optic nerve).
So let’s get that fruit out for dessert and eat it for refreshing, nourishing snacks!
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair, better nails, and more energy.