https://www.embopress.org/doi/full/10.15252/emmm.202013492

Vegan diet in young children remodels metabolism and challenges the statuses of essential nutrients

Topi Hovinen Liisa Korkalo Riitta Freese Essi Skaffari Pirjo Isohanni Mikko Niemi Jaakko Nevalainen Helena Gylling Nicola Zamboni Maijaliisa Erkkola Anu SuomalainenAuthor Information
EMBO Mol Med (2021)e13492https://doi.org/10.15252/emmm.202013492

Abstract

Vegan diets are gaining popularity, also in families with young children. However, the effects of strict plant‐based diets on metabolism and micronutrient status of children are unknown. We recruited 40 Finnish children with a median age 3.5 years—vegans, vegetarians, or omnivores from same daycare centers—for a cross‐sectional study. They enjoyed nutritionist‐planned vegan or omnivore meals in daycare, and the full diets were analyzed with questionnaires and food records. Detailed analysis of serum metabolomics and biomarkers indicated vitamin A insufficiency and border‐line sufficient vitamin D in all vegan participants. Their serum total, HDL and LDL cholesterol, essential amino acid, and docosahexaenoic n‐3 fatty acid (DHA) levels were markedly low and primary bile acid biosynthesis, and phospholipid balance was distinct from omnivores. Possible combination of low vitamin A and DHA status raise concern for their visual health. Our evidence indicates that (i) vitamin A and D status of vegan children requires special attention; (ii) dietary recommendations for children cannot be extrapolated from adult vegan studies; and (iii) longitudinal studies on infant‐onset vegan diets are warranted.
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• Vegan children had lower status of vitamin D (P = 0.011) and RBP (P = 0.013) compared to omnivores, despite no differences in vitamin D and A intake.
• Vegan children had lower protein intake (P = 0.018), serum concentration of transthyretin (P = 0.0065) and consistently lower serum levels of essential amino acids than omnivores.
• Vegan diet is practically devoid of cholesterol, EPA and DHA, and vegan children had markedly lower cholesterol and DHA levels than omnivores and distinct phospholipid and bile acid profiles.
• Vegan children had high folate intake (P = 0.00069) and erythrocyte folate concentration (P = 0.0025).

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Discussion

Here, we report that diet markedly modifies the metabolism of young children. The sample was homogenous and unique: The children were of Finnish origin, had a median age of less than four years, and consumed meals that were centrally planned to fulfill dietary recommendations. The children who followed the vegan diet from birth showed a metabolic profile and nutrient status distinct from those of lacto‐ovo‐vegetarians and omnivores, indicating that only relatively little animal source foods are enough to shift the metabolism of children. The main findings in vegan children included very low cholesterol concentrations and modified bile acid metabolism, as well as their markedly low fat‐soluble vitamin status despite their nutrient intakes matching current national recommendations fairly well. Despite of the adequate estimated vitamin A intake, the RBP results of vegan children in our sample indicated insufficient vitamin A status. Their vitamin D levels were low although the samples were taken during and after summer with expectedly high sunlight exposure and vitamin D storage. Our evidence indicates that special attention is needed to ensure adequate status of these important micronutrients for children on a vegan diet.
Children on a vegan diet showed strikingly low plasma HDL‐C and LDL‐C as well as total cholesterol levels, with a median total cholesterol level of 2.85 mmol/l. The value was markedly lower than the median total cholesterol level of 3.7 mmol/l in Finnish adults following a vegan diet (Elorinne et al, 2016). Low non‐HDL cholesterol in vegans has been reported in different studies (Elorinne et al, 2016; Benatar & Stewart, 2018). This may reflect the cholesterol‐lowering elements (Mach et al, 2019) in well‐planned vegan diets such as the negligible amount of dietary cholesterol, the dietary fatty acid profile that is low in saturated fatty acids and high in unsaturated fatty acids, and a high fiber intake. The few children in our sample with high LDL‐C and total cholesterol belonged to the omnivore group. The endogenous hepatic cholesterol biosynthesis markers were similar between the vegan and omnivore children. These data suggest that endogenous cholesterol biosynthesis does not show a compensatory response to lack of dietary cholesterol.
The low cholesterol levels resulting from adult vegan diet have mostly been linked to positive cardiovascular health effects (Appleby & Key, 2016; Elorinne et al, 2016), although a recent study also suggested an increased risk for stroke (Tong et al, 2019). The markedly low cholesterol in vegan infants and children in our study raises the question of whether such levels are healthy, as cholesterol is essential for cellular growth, division, and development of physiological systems due to its major role in the synthesis of cell membranes, steroid hormones, bile acids, and brain myelin. Early studies on LDL receptors suggested that the physiological concentration of blood LDL‐C may be as low as 0.65–1.6 mmol/l (vegan children in our study ranged from 1.0 to 1.8 mmol/l) (Brown & Goldstein, 1986; O'Keefe et al, 2004). However, longitudinal studies on the health effects of consuming a strict vegan diet since birth have not been conducted.
The main route of cholesterol excretion from the body is through bile acids, the biosynthesis of which occurs in the liver. Our metabolomics analysis indicated that bile acid biosynthesis was the pathway that differed most significantly between the diet groups. In vegans, direct measurement revealed higher primary bile acids, cholic acid, and chenodeoxycholic acid, which were previously reported to increase upon fasting in children (Barbara et al, 1980), and a lower taurine to glycine ratio in bile salt conjugation than omnivores. Vegan diets contain only little taurine, and the relatively low taurine‐conjugation compared to glycine conjugation of bile salts in vegan children is in accordance with previous adult studies (Ridlon et al, 2016). In addition to the role of bile acids in digestion and absorption of fat‐soluble components from the diet, recent studies have elucidated their diverse roles in endocrine and metabolic signaling and gut–microbiome–brain interactions (De Aguiar Vallim, 2013; Ridlon et al, 2016; Kiriyama & Nochi, 2019). What physiological consequences such findings indicate in children following a strict vegan diet remains to be studied. Our evidence indicates that vegan diet remarkably modifies bile acid homeostasis in young children.
The biomarkers for fat‐soluble vitamins A and D showed markedly low levels in the Finnish children following a vegan diet, although there were no indications of compromised absorption of fat‐soluble dietary compounds. The total fat intake in vegan group was similar, and cholesterol absorption biomarkers showed higher levels than those of omnivores. Vitamin D insufficiency is a well‐established concern in Northern countries with restricted exposure to sunlight (Itkonen et al, 2020). The seasonal variation was observed in vitamin D status in Danish children from 2 to 14 years of age. The high peak levels in autumn were between 11 and 19 nmol/l higher than during the lowest season in spring for supplement users and slightly greater for non‐supplemented individuals (Hansen et al, 2018). Vegan children in our sample had lower status of vitamin D than omnivores despite all vegan families reporting daily use of supplements that reached the daily vitamin D intake recommendations (THL, 2019), and the blood samples having been collected during the high peak of seasonal variation in vitamin D status. Different forms of vitamin D fortification may play a role in low status of vitamin D in vegan children. Vegan supplements contain “vegan‐friendly” vitamin D3, whereas vegan food products, such as soymilk, are often fortified with vitamin D2. Vitamin D3 has been suggested to be more effective than D2 at raising total 25(OH)D concentrations, especially in the wintertime (Tripkovic et al, 2017). The vegan children in our study had levels of the endogenous and animal‐based form D3 between 33 and 53 nmol/l, and total vitamin D between 53 and 67 nmol/l, when the clinical cut‐off of insufficiency of total vitamin D level 50 nmol/l. Additionally, lower vitamin A intake in vegan adults has been suggested previously (Kristensen et al, 2015). The calculated intake of vitamin A in the different diet groups of our sample was similar. Despite this similarity, based on the RBP levels reflecting the actively available vitamin A, the vitamin A status of all vegans was insufficient and in two vegan children RBP concentrations were below the deficiency cut‐off. Notably, RBP is considered reliable in group level analysis of vitamin A status and the assessment on individual level has some pitfalls (Tanumihardjo et al, 2016). The linear model for vitamin A status considering inflammatory status did not classify any vegans as vitamin A deficient, but showed significantly lower status for vegans than omnivores, in agreement with RBP alone. RBP synthesis shows complex regulation together with hepatic vitamin A, zinc and iron levels, and overall protein and energy intake (Tanumihardjo et al, 2016). According to our data, the energy intake and zinc and iron status did not differ between vegans and omnivores. Lower protein intake, transthyretin levels, and essential amino acid levels in vegans compared to omnivores may affect the protein status in vegans and therefore the interpretation of RBP levels as vitamin A biomarker. Our results indicate, however, that the vitamin D and A statuses of children following a vegan diet require special attention. Direct measurements of serum retinol, clinical measurement of vitamin A status such as dark adaptation tests and comparison of vegan vitamin D status at winter season are required for further evaluation of vitamin A and D statuses in vegan children.
The vitamin B12, zinc, iron, and iodine statuses, previously found to be challenged in adult vegans (Craig, 2009; Elorinne et al, 2016), did not differ between the diet groups. Intakes of zinc and iron were in fact significantly higher in vegans than in omnivores. Vegans had higher folate intake and concentration than omnivores, and four out of six vegans had levels above the reference range 208–972 nmol/l. Although high folate status is traditionally considered to have positive health effects, recent studies have raised concerns on possible adverse effects of high folate status combined to low vitamin B12 status on neurocognitive health and birth outcomes (Maruvada et al, 2020).
The dietary data of vegan children in our sample indicated protein intake of 10–16 E%, which is in line with recommendations (THL, 2019). However, the untargeted metabolomics suggested that their overall circulating essential amino acid pools were systematically lower than those of omnivores, specifically those of branched‐chain amino acids. Similar findings have been reported in adult vegans (Schmidt et al, 2016; Lindqvist et al, 2019). Serum transthyretin has a short half‐life and is sensitive to the availability of essential amino acids and vitamin A in the liver (Dellière & Cynober, 2017). The transthyretin concentration was also lower in vegans than in omnivores, albeit still in the reference range. Further correlation analysis (Appendix Table S5) showed that branched‐chain amino acids correlated positively to serum transthyretin levels, and lysine negatively with standardized MUAC. The source of different patterns of circulating amino acids in children is not well known. Increased circulating branched‐chain amino acid concentrations are associated with obesity and the risk of insulin resistance in both adults and children (Zhao et al, 2016), whereas undernourished children show chronically low circulating essential amino acid concentrations (Semba et al, 2016). Our evidence of low transthyretin and essential amino acid levels invites attention to dietary protein quality, not only proportional intake measured as E%, in growing children following a vegan diet. Follow‐up studies, specifically focusing on amino acid quantities, will enlighten the aspect further.
Vegan diets are rich in the essential fatty acids ALA and LA, but practically devoid of the ALA derivatives DHA and EPA, long‐chain n‐3 fatty acids of which DHA is needed for visual process and synaptic functioning (Sanders, 2009). Accordingly, we found high intake of ALA and low intake of EPA and DHA in the diet vegan children. Untargeted metabolomics suggested consistent findings, high ALA and low DHA, in serum levels. This correlates well to findings in vegan adults (Sanders, 2009). Vegan children have not been found to have compromised declined visual function linked to primary DHA deficiency (Sanders, 2009). However, DHA and active vitamin A are both important for eyesight (Lien & Hammond, 2011), and the low statuses of both in children may raise a concern for the visual health.
Vegan children show widespread differences to omnivores and vegetarians also in other serum fatty acid compartments. In accordance with our results, higher circulating long‐chain fatty acid carnitine levels, and higher lysoPC/lysoPE ratio have earlier been associated with diets with lower dairy intake and higher unsaturated/saturated fat ratio (Playdon et al, 2017). Recent studies have increased our knowledge on the signaling potential of circulating lysophospholipids (Makide et al, 2014). The intracellular role of carnitines and medium‐chain fatty acids are well known for mitochondrial energy production (Schönfeld & Wojtczak, 2016). However, the current understanding on the roles and significance of extracellular circulating different fatty acid carriers for health is scarce and particularly insufficient in children.
The unsupervised hierarchical clustering of untargeted metabolomics data indicated the clustering of vegans separate from omnivores, indicating the major effect of diet to metabolism of healthy children. However, the vegetarians showed heterogeneous clustering, 60% clustering with omnivores, and the rest with the vegans. Most of the measured biomarkers demonstrated a similar but more subtle trend in the vegetarian group than in vegans compared to omnivores. Our vegetarian group consisted of children who consumed fully vegan meals in daycare and pesco‐/lacto‐ovo‐vegetarian diet at home. In full‐time care, the daycare meals of Finnish daycare children account for approximately 50–60% of the daily intake of energy and most of the macro‐ and micronutrients during weekdays (Korkalo et al, 2019). The evidence indicates that even part‐time consumption of lacto‐ovo‐vegetarian products in an otherwise strict vegan diet may substantially alleviate the risk to nutrient deficiencies in children. Our data indicate the importance of studying vegan children to enable evidence‐based nutritional recommendations.
To conclude, our study demonstrates exceptional clustering of metabolic readouts in different diet groups of young Finnish children, enjoying centrally planned daycare diets designed to meet dietary requirements. Our data of lower status of several biomarkers in vegan children compared to omnivores, in the relatively low number of study subjects, calls for larger studies before early‐life vegan diet can be recommended as a healthy and fully nourishing diet for young children, despite its many health‐promoting effects in adults. We suggest that the metabolic effects of vegan diet in adults cannot be generally extrapolated to children. Long‐term follow‐up studies are needed to clarify the causes and consequences of lower levels of vitamin D, RBP, transthyretin, essential amino acids, total cholesterol, and DHA in vegan children.

What is a keto (ketogenic) diet?

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
Keto (ketogenic) Diet

Here Best Custom Keto Diet for Weight Loss

Different types of ketogenic diets?

Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

Ketogenic diets can help you lose weight?

A ketogenic diet is an effective way to lose weight and lower risk factors for disease.
In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet.
What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.
One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low-fat diet.
What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.
Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low-fat diet.
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role.

Keto diet risks?

A ketogenic diet has numerous risks. Top of the list: it's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.
Other potential keto risks include these:
Nutrient deficiency. "If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C," McManus says.
Liver problems. With so much fat to metabolize, the diet could make any existing liver conditions worse.
Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).
Constipation. The keto diet is low in fibrous foods like grains and legumes.
Fuzzy thinking and mood swings. "The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability," McManus says.
Those risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.
Keto Diet

How was the keto diet developed?

Believe it or not, the keto diet was originally designed to help people who suffer from seizure disorders—not to help people lose weight, says New York-based RD Jessica Cording. That's because both ketones and another chemical produced by the diet, called beta hydroxybutyrate, may help minimize seizures.
But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it's easy to go overboard on carbohydrates—but if you're loading up on fat, it may help curb cravings since it keeps you satisfied.
That, plus the fact that ketosis encourages your body to burn fat, means you can end up with pretty dramatic weight loss.

Are there different types of ketogenic diets?

While it’s easy to think that the keto diet is one-size fits all, there are actually several different types of keto diets, and they all have different benefits, depending on what your nutritional goals are.
“They all have the same gist—super low-carb, high-fat—but they each have their own set of unique guidelines,” says Vanessa Rissetto, MS, RD, CDN. Below are the four most common variations of the keto diet.
Cyclic keto diet
“The cyclic keto diet is similar to standard keto, with the exception of one to two days per week,” explains Rissetto. “Five to six days per week, a cyclic keto dieter will eat according to standard keto guidelines. Then, for one or two days, they will have a ‘carb cycle’—also commonly known as a ‘carb refeed’ day. On this day, they will eat about 140 to 160 grams of carbohydrates.”
This type of keto diet is often followed by athletes, since they require a carb refeed day to replenish glycogen stores in their muscles. “High levels of athletic training drains nearly all glycogen from their muscle stores, so it’s necessary to replenish them,” says Rissetto.
It’s important to note, though, even if you choose to do this diet, that doesn’t mean your days off should involve tons of processed foods and desserts. Instead, look to whole grains, starchy vegetables, and fruits for your carb intake.
Targeted keto diet
“On this diet, you follow all the guidelines of the standard keto diet, with one exception—before intense workouts, you eat carbohydrates,” explains Rissetto. “Typically, targeted keto dieters will consume anywhere from 25 to 50 grams of carbohydrates about 30 minutes to an hour prior to working out. Dieters often find that this helps them feel stronger and more capable during workouts.
While this does take the body out of ketosis temporarily, it will resume within a few hours, depending on how many carbs you consumed.” Essentially, the theory behind this diet is that since the additional carbs are immediately burned off, they won’t get stored as body fat.
Vegan keto diet
“The vegan keto diet is for individuals who want to follow a high-fat, low-carb diet, but do not consume animal products,” says Rissetto. “This can be difficult to achieve, as many keto dieters rely on animal products for a large portion of their diet.
Common protein sources for vegan keto dieters include tofu, tempeh, nuts and nut butters, and beans and legumes in moderate amounts.”
Though challenging, a vegan keto diet isn’t impossible—it just takes a lot of advance planning.
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Why is the keto diet good for you?

A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.
1. Supports weight loss
The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.
Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.
2. Improves acne
Acne has several different causes and may have links to diet and blood sugar in some people.
Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health.
According to a 2012 study, by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.
3. May reduce risk of certain cancers
Researchers have examined the effects of the ketogenic diet in helping prevent or even treat certain cancers.
One study found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.
A more recent study from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have links to some cancers.
Although some research indicates that the ketogenic diet may have some benefit in cancer treatment, studies in this area are limited. Researchers need to carry out more studies to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.
4. May improve heart health
When a person follows the ketogenic diet, it is important that they choose healthful foods. Some evidence shows that eating healthful fats, such as avocados instead of less healthful fats, such as pork rinds, can help improve heart health by reducing cholesterol.
A 2017 review of studies of animals and humans on a keto diet showed that some people experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or “good” cholesterol.
High levels of cholesterol can increase the risk of cardiovascular disease. A keto diet’s reducing effect on cholesterol may, therefore, reduce a person’s risk of heart complications.
However, the review concluded that the positive effects of the diet on heart health depend on diet quality. Therefore, it’s important to eat healthful, nutritionally balanced food while following the keto diet.
5. May protect brain function
Some studies, such as this 2019 review, suggest the ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.
For this reason, a keto diet may help a person prevent or manage conditions such as Alzheimer’s disease.
However, more research is necessary into a keto diet’s effects on the brain.
6. Potentially reduces seizures
The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel.
The Epilepsy Foundation suggest that ketosis can reduce seizures in people with epilepsy — especially those who have not responded to other treatment methods. More research is necessary on how effective this is, though it seems to have the most effect on children who have focal seizures.
7. Improves PCOS symptoms
Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain.
There are not many clinical studies on the ketogenic diet and PCOS. One pilot study from 2005 examined five women over 24 weeks. The researchers found that a ketogenic diet improved several markers of PCOS, including:
• weight loss
• hormone balance
• ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
• levels of fasting insulin
keto Diet food

10 Foods to Eat on a Ketogenic Diet

1. Seafood
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free.
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do.
While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.
2. Low-carb vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber. The term “net carbs” simply refers to carbs that are absorbed by the body.
Note that net carbs and their effects on the body are somewhat controversial, and more research is needed.
Keto vegetable list:
• asparagus
• avocado
• broccoli
• cabbage
• cauliflower
• cucumber
• green beans
• eggplant
• kale
• lettuce
• olives
• peppers (especially green)
• spinach
• tomatoes
• zucchini
3. Cheese
There are hundreds of types of cheese. Fortunately, most are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium.
Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease.
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition
Keto cheese list:
• blue cheese
• brie
• camembert
• cheddar
• chevre
• colby jack
• cottage cheese
• cream cheese
• feta
• goat cheese
• halloumi
• Havarti
• Limburger
• manchego
• mascarpone
• mozzarella
• muenster
• parmesan
• pepper jack
• provalone
• romano
• string cheese
• Swiss
4. Avocados
Avocados are incredibly healthy; 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams.
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier.
In addition, avocados may help improve cholesterol and triglyceride levels.
5. Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals.
They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low carb diet.
One study in older women found that consuming a diet high in fatty meat led to HDL (good) cholesterol levels that were 5% higher than on a low fat, high carb diet
6. Eggs
Eggs are one of the healthiest and most versatile foods on the planet.
One large egg contains less than 1 gram of carbs and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and satiety.
It’s important to eat the entire egg, as most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health.
Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the size of LDL particles in a way that reduces the risk of heart disease
7. Coconut oil
Coconut oil has unique properties that make it well suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system.
The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis.
What’s more, coconut oil may help adults with obesity lose weight and belly fat.
In one study, men who ate 2 tablespoons (30 mL) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes
8. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are healthy, high protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation.
A half cup (105 grams) of plain Greek yogurt provides 4 grams of carbs and 9 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 11 grams of protein.
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.
9. Olive oil
Olive oil provides impressive benefits for your heart.
It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies.
In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function
10. Nuts and seeds
Nuts and seeds are healthy, high fat, and low-carb foods.
Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases.
Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall
Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds
• almonds: 2 grams net carbs (6 grams total carbs)
• Brazil nuts: 1-gram net carbs (3 grams total carbs)
• cashews: 8 grams net carbs (9 grams total carbs)
• macadamia nuts: 2 grams net carbs (4 grams total carbs)
• pecans: 2 grams net carbs (4 grams total carbs)
• pistachios: 5 grams net carbs (8 grams total carbs)
• walnuts: 2 grams net carbs (4 grams total carbs)
• chia seeds: 1-gram net carbs (12 grams total carbs)
• flaxseeds: 0 grams net carbs (8 grams total carbs)
• pumpkin seeds: 3 grams net carbs (5 grams total carbs)
• sesame seeds: 3 grams net carbs (7 grams total carbs)

The effects of GHRP-6on cell differentiation to myocytes (i.e. myogenesis). From: Lim CJ, Jeon JE, Jeong SK, et al. Growth hormone-releasing peptide-biotin conjugate stimulates myocytes differentiation through insulin-like growth factor-1 and collagen type I. BMB Reports. 2015;48(9):501-506, reproduced under the terms of the Creative Commons Attribution License
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Growth hormone releasing peptides (GHRPs) are short molecules developed to mimic the growth hormone secretagogue (GHS, or ghrelin) as the name suggests. Interest in these small sequences began in the early 1980s. At this time, GHRP-6 was regarded as the most potent of these compounds1. GHRP-6 is active at the GHS receptor (GHS-R) and may therefore activate or regulate a number of different pathways in animal systems. Ghrelin and/or GH may mediate effects on metabolism, appetite, cardiac function and/or protection and cell survival. Therefore, GHRP-6 may be a useful reagent in animal models of various conditions, ranging from ischemia to obesity.
GHRP-6 may be administered by injection, topically or orally. However, there are other ghrelin mimetics that may be more effective when administered by the latter route1. Intranasal delivery systems for this peptide have also been proposed2. GHRP-6 has limited stability and availability as a topical treatment, unless modified or conjugated to another small molecule3. One group recently reported improvements in these properties through the conjugation of GHRP-6 to biotin, and that this formulation elicited significantly increased collagen synthesis in cultured skin cells3. The same group then applied this compound to cultured myoblasts, and reported that this treatment resulted in significant increases in their differentiation to myocytes when compared to control cells3. This was thought to be associated with increased collagen-I synthesis3. Treatment with GHRP-6-biotin was also associated with significant increases in intracellular ATP and lactate compared to controls, indicating that treated cells used more energy than non-treated cells3. These findings may align with others that indicate GH may regulate the expression of various genes involved in myoblast differentiation through IGF signaling4.
Many researchers have concluded that GHS and its mimetics also act to prevent apoptosis in a number of cell types5. Apoptosis in pituitary cells, as well as hypothalamic and cerebellar astrocytes, has been observed as a side-effect of diabetes5. This condition may also result in a decrease in GH expression5. Therefore, GHRP-6 may be used in relevant studies to assess the effects of GH or ghrelin on both diabetes and diabetes-induced cell death. A 2011 study compared a daily regimen of either GHRP-6, (150μg/kg) this dose of the same combined with approximately 8IU insulin, insulin alone or a placebo on apoptosis in rats with experimentally-induced diabetes5. Rats with this condition exhibited significantly more apoptosis in the cell types listed above compared to control animals. As individual treatments, GHRP-6 and insulin did not significantly affect cell death after eight weeks. However, the ‘combined’ treatment was associated with significant decreases in apoptosis and in the concentrations of glial fibrillary acidic protein, a marker of nerve cell damage5. GHRP-6 may also enhance the survival of heart muscle cells following experimentally-induced cardiac disease6. A single treatment of 400μg/kg in an animal model of acute myocardial infarction was associated with significant reductions in cardiac injuries and oxidative stress compared to controls6. GHRP-6 may also be used to assess the putative roles of GH in other processes, most notably aging and hormonal dysregulation7.
References:

1. DeVita RJ. Small molecule mimetics of GHRP-6. Expert opinion on investigational drugs. 1997;6(12):1839-1843.
2. Pontiroli AE. Peptide hormones: Review of current and emerging uses by nasal delivery. Advanced drug delivery reviews. 1998;29(1-2):81-87.
3. Lim CJ, Jeon JE, Jeong SK, et al. Growth hormone-releasing peptide-biotin conjugate stimulates myocytes differentiation through insulin-like growth factor-1 and collagen type I. BMB Reports. 2015;48(9):501-506.
4. Florini JR, Ewton DZ, Coolican SA. Growth hormone and the insulin-like growth factor system in myogenesis. Endocrine reviews. 1996;17(5):481-517.
5. Granado M, Garcia-Caceres C, Tuda M, Frago LM, Chowen JA, Argente J. Insulin and growth hormone-releasing peptide-6 (GHRP-6) have differential beneficial effects on cell turnover in the pituitary, hypothalamus and cerebellum of streptozotocin (STZ)-induced diabetic rats. Molecular and cellular endocrinology. 2011;337(1-2):101-113.
6. Berlanga J, Cibrian D, Guevara L, et al. Growth-hormone-releasing peptide 6 (GHRP6) prevents oxidant cytotoxicity and reduces myocardial necrosis in a model of acute myocardial infarction. Clinical science (London, England : 1979). 2007;112(4):241-250.
7. Zouboulis CC, Makrantonaki E. Hormonal therapy of intrinsic aging. Rejuvenation research. 2012;15(3):302-312.

Welcome to the Toxflush Review 2020, In this review Reddit we will discuss every feature of the Reddit Toxflush Reviews 2020 program and see the advantages and disadvantages of each feature
Looking for Toxflush Reviews 2020 Reddit before making a decision ? In this article, we are going to provide you with the Toxflush Review 2020 Reddit, And give you a comprehensive detail it.
Toxflush Reviews
The ToxFlush supplement encourages weight loss, and the company is claiming to help the users in losing at least up to three pounds per week. However, we have a lot to say about the ToxFlush supplement.
Click to learn more about ToxFlush Supplement.
Therefore, we are going to discuss every aspect of this supplement, and at the end of this ToxFlush reviews, we will lay a conclusion.
Are you curious to know what Toxflush is all about then you have landed at the right place? This will be the Toxflush review that you have been looking for.
However, the problem might be a little deeper than this. With years of toxins built in your body, they can prevent nutrients absorption that leads to fat build-up as well.
Hence, detoxification supplements can improve fat loss as well as remove the toxins that are hurting your body every single day. ToxFlush is your first step in detoxifying the toxins from your body.
It improves your overall health, removes toxins, and encourages fat loss for better results. Whether youre trying to go on a diet or starting a new workout routine, this supplement can help in Fixing your body.
As the supplement only takes 2 seconds to gulp, it is not even something complex. However, the biggest claim that folks at ToxFlush make is that this supplement will encourage a three-pound loss every week. Before you start jumping to conclusions, lets talk about the ingredients used in this pill.
= Click to Order ToxFlushWeight Loss Detox Supplementfrom its Official Website

Toxflush Reviews– Detoxify Your Body And Helps To Lose Weight

Toxflush is a weight loss supplement that helps you shed up to 3 pounds of stubborn fat every 7 days. This Toxflush review will provide in-depth knowledge about the product, so it will be easy for you to decide whether to purchase it or not.
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Product Name	Toxflush
Category	Weight loss
Main Benefits	5 second morning ritual that unlocks fat-burning blockers to burn calories faster
Ingredients	Graviola leaf, Red raspberry, Green tea, Beta Glucan, Turmeric, Pycnogenol, Essiac tea complex, Grapeseed, Mushroom complex, Quercetin Dihydrate, Pomegranate, Olive leaf
Administration Route	Oral
Dosage	2 capsules every day.
Alcohol Warning	No Restrictions
Side Effects	No Major Side Effects reported
Price	$67
Money-Back Guarantee	60 Days

What Is It?

Toxflush is a 5 second morning ritual that unlocks fat burning blockers to burn calories faster. The company behind the supplement claims that each and every ingredients used in the supplement are clinically proven to enhance metabolism and thus speeds up the fat burning process.
It also helps to support immunity and ease stress. The most important feature of Toxflush supplement is that it targets all the problems that cause weight loss resistance.
The formula includes exactly 26 ingredients that are clinically relevant and fight against insulin resistance, inflammation, and toxic build-up inside the body.
= Click to Order ToxFlushWeight Loss Detox Supplementfrom its Official Website

The Ingredients

Toxflush ingredients are 100% natural and are effective in quick fat burning. They are:

Graviola Leaf

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Graviola leaves are used to make medicines. It is used to treat infections caused by bacteria and parasites. The Graviola tree leaves treat stomach ailments, fever, parasitic infections, hypertension, and rheumatism. Also, it is widely used as a sedative.

Red Raspberry

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As mentioned in Toxflush review, Raspberry helps to break down the fat within the cells more effectively, helping your body to burn fat faster. They also increase the levels of adiponectin, a hormone that helps to regulate metabolism.
Both fresh and frozen raspberries contain high amounts of fiber which could help in reducing belly fat. Eating raspberries also helps in regulating the insulin response of the body to reduce the risk of high blood sugar levels.
It also contains essential nutrients like Vitamin C, manganese, Vitamin K, etc. These nutrients help burn fat by boosting your metabolism, helps slow down your digestive process, and leaves you feeling full for longer.

Green Tea

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Green tea contains caffeine that acts as a stimulant. This caffeine has been shown to aid fat burning and improve exercise performance.
The presence of antioxidants known as catechins in green tea helps burn fat and boost metabolism and thus helps to lose weight. Green tea helps to lose abdominal fat and the effects of green tea are relatively modest.

Beta Glucan

Beta glucan aids weight loss and fat reduction in your body. It can reduce visceral fat as well as body weight, BMI, and waist circumference.
This might also help you to feel fuller for a longer period, help you eat less, which could make you lose weight. Research suggests that Beta-glucan may also reduce cholesterols and improve skin conditions.

Turmeric

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According to Toxflush review, Curcumin present in turmeric suppresses fat tissue growth and it also helps in losing weight by regulating sugar levels and further preventing insulin resistance.

Pycnogenol

This ingredient is more effective in improving blood flow and was found to have significant effect in weight loss. It may have benefits for heart and artery health too.
Pycnogenol seems to lower blood pressure and improve blood flow to the legs. It may also protect against coronary artery disease and blood clots.

Essiac Tea Complex

It is a herbal tea that can kill cancer cells, stimulate immunity and aid detoxification. Actually, Essiac tea is a blend of different herbs like burdock root, slippery elm, sheep sorrel, and Indian rhubarb.
Ancients also believed to enhance detoxification, boost immune function, and reduce inflammation. The herbs present in it are also shown to promote blood circulation, improve skin texture, and stabilize blood sugar.

Grape Seed

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Consuming grape seeds lower the amount of fat which your body absorbs from the food. It also helps to inhibit the total fat deposits in the body and the grape seed extracts can benefit you and aid your efforts to lose weight.
Supplements containing grape seed extracts in a high fat diet might normalize body weight and back weights. It may also normalize lipid concentrations and carnitine levels by controlling lipid metabolism.
= Click to Order ToxFlushWeight Loss Detox Supplementfrom its Official Website

Mushroom Complex

Mushrooms provide proteins and fibers required for your body and have also been found to be beneficial for weight loss. It has unusually high levels of essential vitamins and it can also help to increase vitamin D levels.
The active ingredients in mushrooms have high molecular weight polysaccharides and this improves weight management.

Quercetin Dihydrate

It is a flavonoid that activates metabolism and may reduce weight gain by decreasing feed efficiency. Quercetin helps protect against heart disease and cancer. It can stabilize the cells that release histamine in the body and thereby have an anti-inflammatory and antihistamine effect.

Pomegranate

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They are rich in antioxidants, polyphenols and conjugated linolenic acid which help you burn fat and boost your metabolism. The juice of pomegranate helps you in suppressing appetite.

Olive Leaf

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Extract of olive leaf helps in preventing high fat, diet-induced obesity. The olive leaf extract prevents obesity by regulating the expression of genes that affect weight gain. It can also help in reducing food intake.

Arabinogalactan

It helps in boosting immune power and studies found that it increases the body’s potential to defend against common cold infection.

Cat’s Claw

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It is a herbal supplement that helps fight a range of ailments, including infections, cancer, arthritis, and Alzheimer’s disease.

Panax Ginseng

It is a traditional Chinese medicine that stimulates weight loss, delays fat absorption and modifies fat formation. It also improves the blood and organ lipid profile when combined with exercise.

Lycopene

It is an antioxidant that prevents free radical damage and premature ageing of cells. It also helps in reducing the oxidative stress of the body and thus helps you lose weight.
= Click to Order ToxFlushWeight Loss Detox Supplementfrom its Official Website

What Benefits Can You Expect?

• Helps to get rid of excess fat quickly
• Removes toxins from your body
• Increase the rate of metabolism
• Boosts energy
• Rejuvenates your body

Side Effects, Dosage, And How To Use It?

By analyzing Toxflush review, All the Toxflush ingredients are 100% natural and are clinically proven. So the side effects are minimal and the supplement does not contain any harmful chemicals, toxins, or additives which harms your body.
As per Toxflush official website, the supplement is manufactured in a GMP certified laboratory and it boosts the overall wellbeing. To get the desired result, you have to consume 2 capsules everyday.
= Click to Order ToxFlushWeight Loss Detox Supplementfrom its Official Website

Is It A Magic Pill?

No, Toxflush supplement is absolutely not a magic pill. Because it doesn’t deliver results within minutes or seconds. Many people with obesity related issues have felt great results with this supplement. But you have to practise simple home workouts and healthy diets along with consuming Toxflush capsules.

How Long Will It Take To See The Results?

It takes at least 2-3 months to see the results. Some of the customers have opinionated and complained that they used the pill for a long one month and it’s not working.
Believe that almost all dietary pills take a minimum of 2 months to deliver results. The ingredients present in the Toxflush supplement requires around 2 months to become effective on your body.

How Long Would The Results Stay?

The results you got by consuming the supplement for continuous 2-3 months will stay with you for a period of at least 1-2 years. If you are following strict healthy diets and routines, then the result stays longer than this.

Price And Where To Get It?

If you wish to purchase Toxflush supplements don’t head to Amazon or any other online eCommerce sites to place your order. Because it is only available through its official website page.
This is done to limit the fake unauthorized replicas of the real product. So don’t fall for scam websites that try to deceive you. Anyone can buy Biotox Gold supplement form its official website and the webpage also provides some discount packages.

• Buy 1 bottle package for 30 day supply at just $67
• The price of 3 bottles required for 90 days supply is $57 per bottle
• You can order 6 bottles required for 180 days supply at $47 per bottle

= Click to Order ToxFlushWeight Loss Detox Supplementfrom its Official Website

Product Complaints And Customer Reviews

Most of the Toxflush customer reviews are positive. Some customers have reported a complaint about the availability of this product as the supplement is available for purchase only on its official website and it will become frequently out of stock due to the huge demand. This makes them a little uncomfortable and inconvenient.

Is The Product Scam Or Legit?

Lean Body Burn is definitely a legit product. The supplement delivers all the claims mentioned in its official website for its users. Also, the supplement includes ingredients that are scientifically backed and clinically proven.

Verdict

We would recommend buying Toxflush if you are looking for a quick fat burning supplement that provides overall wellbeing too.
= Click to Order ToxFlushWeight Loss Detox Supplementfrom its Official Website
To sum up Toxflush review, it includes natural ingredients that also help in suppressing appetite and losing weight. Coupling a good healthy eating habit and diet regimes, Toxflush can do magic on your body. so it’s definitely one we would recommend.

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The Importance Of Diet For Healthy Aging

Eating right provides your body with energy, fuel for your organs, and nutrients to maintain your health. In addition, it supports a healthy weight, which means you decrease your risk of type 2 diabetes, and other serious metabolic disorders, heart disease, aches, and pains of the joints, and the many other ailments that result from obesity. A healthy diet is key to enjoying good health and longer life.
However, if only things were that easy and convenient. In today’s hectic lifestyle, we are juggling work and family with other responsibilities and so it is easy to forget to take care of ourselves.
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We get hungry and grab whatever is closest and takes the shortest amount of time to consume. Because we are so swamped and rushed, we lean towards the food that has the least nutritional value just to give our taste buds a quick fix. Therefore, we grab fast food and processed snacks draped in pretty wrappings and we’re done with it.
Then, the years start to add up and we feel sick, exhausted, and worn out.
Our bodies have had enough and can’t keep up anymore and we begin to feel the toll of all our bad choices, and since technology has programmed us to never wait for anything, we search for a quick fix for to our exhaustion so we can quickly return to our busy schedules.
Therefore, we turn to “magic pills” and quick diet fixes hoping to make our health problems disappear forever. However, if we’re not careful, these quick fixes will definitely do more harm than good in the long run. They will take a further toll on our health and instead of feeling good quickly, things will start to go downhill pretty fast.
The good news is that there is a better, more effective way to be healthy, fit, and stay that way, the only catch is that it requires time, attention, and consistency. That’s it! Think of it as an investment towards your health and you’ll reap the returns in enjoying vitality and good health as the years go by.
Growing old is inevitable, you can’t escape from it. However, by making smarter choices when it comes to what you eat and drink, you can add many years to your life.
In addition, while it’s true that there are numerous variables as to how we age, it has been scientifically proven that by following a healthy lifestyle that includes a well-balanced diet and regular exercise you can slow down the aging process and ward off lifestyle diseases, such as heart disease, type 2 diabetes, stroke, and cancer.

33 Anti-Aging Foods

This list of 33 anti-aging foods will provide you with the nutrients and minerals your body needs in order to remain robust, energetic, vital, and most of all, young. Add these to your diet and you’ll feel the difference fast.
Olive Oil
When studies were carried out by the Seven Countries Study several decades ago, they found out that the reason behind the low rates of cancer and heart disease of those living in Crete was the monounsaturated fats found in olive oil. It’s widely known that one of the key components of the Mediterranean diet is olive oil.
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Since then, many studies have been carried out proving that olive oil is rich in powerful antioxidants called polyphenols that help ward off diseases largely related to aging, such as heart diseases and type-2 diabetes.
Polyphenols also contain potent anti-inflammatory agents, which help control cholesterol levels among other health benefits. Besides cooking with it and adding it to your salad, you can also use it as a natural moisturizer on your skin, as it can help prevent and reduce wrinkles due to its antioxidant content.
Olives
Since olive oil has such considerable health benefits, it is understood that its source would do the same. Olives are cute little salty fruits that provide great amounts of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger. Make sure you eat the ones with the pits since removing the pits reduces the amount of phytonutrients found in each olive.
Fiber
Fiber is great at overseeing that your digestive system is running smoothly, helps ease constipation, and keeps everything flowing smoothly. Fiber also helps moderate your weight, decreasing your chances of obesity. It also controls blood sugar levels and lowers your risk of diabetes.
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Vegetables and whole grains provide a wonderful supply of dietary fiber, which also monitors your blood pressure, keeps your cholesterol levels in check, and lowers risks of inflammation.
Steel-cut oats are high in soluble fiber, which reduces bad LDL cholesterol. Rich in healthier complex carbohydrates, whole oatmeal is one of the best-known comfort foods that boost the release of serotonin, a feel-good hormone in the brain.
Yogurt
Yogurt is of course known for its high levels of calcium, which helps protect bones from osteoporosis. Yogurt also has a good type of bacteria, which helps the digestive system do its job, as it should. Yogurt has protein as well, for cell health and support of muscle, which naturally declines with age.
Choose yogurt that is fortified with vitamin D in order to get the most benefit out of the calcium, since vitamin D is needed for calcium absorption.
Turmeric
Turmeric’s yellow pigment curcumin helps prevent telomeres from shortening. These are the end caps of our DNA and when shortened are a leading cause in aging and degenerative diseases. The shorter they get, the more cellular aging takes place, as well as increased risks for heart disease, cancer, and Alzheimer’s disease.
Cold Water Fish & Seafood
Coldwater oily fish such as tuna, wild salmon, mackerel, sardines, anchovies, and trout are great sources of omega-3 fatty acids.
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Omega-3 Fatty Acids offer key health benefits in aging:

• Reduction in elevated blood triglyceride levels.
• Healthy cholesterol and heart health.
• Limited research suggests that omega-3 fatty acids may help protect against dementia conditions, including Alzheimer’s disease, and may also prevent age-related gradual memory loss linked to aging. These studies are limited and so not conclusive, but they are promising.
• Proven to help keep your skin looking radiant and help prevent skin cancer.
• One type of omega-3 fatty acids found in seafood, EPA (eicosapentaenoic acid), is known for its ability to protect and maintain the fibrous protein that makes your skin taut, and firm in your youth called collagen. EPA also repairs damage caused by the sun’s harmful rays.
• Omega-3s reduce low-grade inflammation from all the wear and tear on our bodies from stress, lack of sleep, unhealthy eating, and exposure to chemicals. We exhaust our immune system just cleaning up all that havoc wreaked on our bodies, which eventually accelerates the aging of our brains.

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One of the best-known choices in fish for its anti-aging effects is cod, which contains selenium that protects the skin from sun damage and skin cancer by decreasing inflammatory compounds that can lead to tumor growth.
Seafood is also a wonderful source of protein, which helps build and sustain your muscles, and boosts your energy levels.
Oysters are rich in zinc, which is largely responsible for protein synthesis as well as the formation of collagen for younger-looking skin
Dark Chocolate
Eating dark chocolate drink will help curb your sweet tooth and is rich in flavonoids, which benefit the body by increasing blood flow to the skin. Flavonoids also absorb UV radiation, which means they protect your skin from the damaging effects of the sun.
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They are also one of the best ways to healthy functioning of blood vessels, which lowers your risk of high blood pressure, type 2 diabetes, dementia, and even kidney disease. One or two-ounce squares daily are quite enough to avoid weight gain, as chocolate is high in calories.
Nuts
Studies show that those who eat nuts regularly live an average of 2 ½ years longer than those who do not. Nuts give you healthy unsaturated fats and omega-3s. They also have a vast variety of essential vitamins, fiber, protein, minerals, and phytochemicals, including antioxidants.
A handful of almonds, roughly about 23, contain 34% of your daily nutritional value of vitamin E, which helps with the anti-inflammatory process in the body. It also helps bolster the immune system and protects cells from the damaging effects of free radicals. Vitamin E is an antioxidant not made naturally by the body but can only be obtained from food.
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Just two or three South American Brazil nuts provide the daily recommended value of selenium, a powerful antioxidant that plays a critical role in DNA synthesis. It also helps protect the body from oxidative damage that accelerates aging and promotes disease and infection. This mineral repairs cell damage and slows down the skin’s aging process, and its concentrations in the body begin to dwindle with age so obtaining it from food is important.
Eating a 1-ounce serving of nuts (one handful) 5 days a week is optimal to get their maximum benefit, you do not want to overdo it, as nuts are high in calories.
Seeds
Whether you prefer pumpkin, sunflower, or flaxseeds, if you’re including them in your diet, you’re on the right track. Seeds are rich in nutrients, plant proteins, and healthy fats. You can eat them on their own, or as snack bars, in your cereal, or on top of salads or desserts.
Sunflower seeds contain lignin phytoestrogens, which give a boost to your skin’s lipid barrier and prevent the breakdown of collagen, keeping your skin radiant and glowing.
Pumpkin seeds contain high levels of zinc, which helps reduce inflammation inside the body that may accelerate aging. For an afternoon snack, munch on ¼ cup of unshelled pumpkin seeds to get your daily dose of zinc.
Sesame seeds are high in calcium, fiber and iron as well as other key minerals such as magnesium, and phosphorous. Tahini, made from sesame seeds, can be used as a base for a Vinaigrette, or seeds can be sprinkled on salads, fish, chicken, or inside sandwiches.
Blueberries
Blueberries are highly nutrient-rich fruits that should be enjoyed every day. These delicious low-calorie fruits are loaded with antioxidants to fight free radicals that can damage cells in the body and cause wrinkles.
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Blueberries contain compounds that help prevent inflammation and oxidative damage, both of which are linked to age-related memory and motor function issues.
A study published by Tufts University reports that the blue color of blueberries results from anthocyanins, which help prevent oxidative stress, one of the key components of unhealthy aging. Anthocyanins also promote the production of dopamine in the brain helping to keep memory function healthy and boost positive mood.
Blueberries have more antioxidants than almost any other fruit. These antioxidants help protect skin cells against harmful UV-related damage from sun exposure, pollution, and stress. Vitamin C keeps your skin looking youthful and wrinkle-free.
Here are more benefits of blueberries:

• Reduce the risks of cancer
• Reduce cholesterol levels
• Reduce risks of heart disease and stroke
• May reduce risks of neurological diseases
• Brain and memory health
• Support immune system health
• Improve urinary tract health
• Improve vision and eye health

Other Berries
Black raspberries are powerful cancer They’re harder to find fresh, so it’s more likely you’ll find them in the frozen section.

• Cherries are rich in the anti-cancer agent known as
• Strawberries contain natural anti-inflammatory agents called phytonutrients that protect your heart in addition to having cancer-fighting properties. They also contain large amounts of vitamin C, which helps prevent wrinkles and dryness of the skin, both symptoms of aging, one cup of strawberries delivers about 150% of the daily recommended
• Blackberries help prevent chronic diseases and reduce the risk of cancer since they contain a healthy dose of antioxidants, ellagic acid, as well as vitamins C and
• Cranberries are chock-full of polyphenols, a powerful Polyphenols may help reduce the risk of cancer, as well as inhibit the growth of cancer cells, and reduce inflammation from gum disease and stomach ulcers.
• Acai berries contain antioxidants and are capable of destroying cultured human cancer cells. They can be mainly found in Brazil.

Fresh Raw Garlic
Garlic is known as the triple-threat since it has antibacterial, antiviral, and antifungal properties mainly due to the antioxidant, allicin, which is what gives garlic its potent taste and smell.
It protects the body from several types of cancer, is known to improve blood flow by relaxing blood vessels, may help prevent plaque from building up in the arteries, lower cholesterol, and help regulate blood pressure.
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Once it’s been cut, garlic tends to lose its potency within one hour. So the best way to eat it is to take freshly chopped or pressed garlic, wait a few minutes so you get the maximum benefits then eat it, preferably by swallowing it whole, rather than chewing it. Powdered or dried garlic doesn’t have the same effect as fresh garlic does.
Leafy Greens
Leafy greens such as spinach, kale, turnip greens, collard greens, and romaine lettuce, are nutrient-dense power vegetables, true gifts from nature.
Kale is truly a nutrition powerhouse!

• It is an excellent source of antioxidants, vitamin K1, vitamin C, beta carotene (converted in the body to vitamin A), copper and manganese
• It is a very good source of vitamin B6, vitamin E, vitamin B2, calcium, fiber, and potassium
• It is a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3

Kale can do so much for your body, and many of its benefits are directly related to healthier aging:

• Prevents oxidative stress that accelerates aging
• Protects from damage caused by free radicals
• Immune system health
• Healthy blood pressure
• Healthy blood clotting
• Reduced risk for cancer
• Skin health
• Healthy cholesterol for heart health
• Contains lutein and zeaxanthin, which numerous studies have shown to greatly reduce risks for age-related macular degeneration and cataracts, two of the most common eye disorders in older people

Romaine lettuce is high in beta-carotene, which turns into vitamin A in the body and supports skin health by increasing new skin cell growth.
Spinach is also packed with antioxidants shown in studies to fight cancer, like beta-carotene, vitamin C, and sulforaphane. Vitamin C also keeps your hair and skin looking shiny and smooth while minimizing dryness.
Spinach also contains folate, which helps preserve short-term memory. Folate also reduces the risk of heart disease and cancer since it slows down low-grade inflammations caused by the wear and tear of DNA. Spinach also has the ability to destroy dangerous free radicals that wreak havoc on our cells.
Some leafy greens, like collard greens, salad greens, kale, and spinach, contain the all-important vitamin K1, which offers numerous benefits:
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• Plays a major role in keeping veins healthy and relaxed, and helps prevent varicose veins
• Important for maintaining strong bones
• Helps regulate blood sugar levels
• Healthy blood clotting
• Heart health
• May protect from Alzheimer’s disease
• Reduced risks of certain cancers, such as lung and liver cancer

Caution: Vitamin K1 interferes with blood thinner medications, ask your doctor.
Broccoli
Broccoli is a dark green vegetable that is part of the cruciferous family. While all cruciferous vegetables are highly health-promoting, broccoli contains the most isothiocyanates (organosulfur compounds), of all the vegetables in this family.
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• Isothiocyanates promote the release of cancer-fighting genes and decreasing those that promote their propagation.
• Studies have found that eating ample amounts of cruciferous vegetables is linked to lower risks of lung and colon cancer, due to their high content of sulforaphane, a compound within the isothiocyanate group.
• Folate is another important vitamin provided by broccoli that is believed to decrease the risk of breast cancer in women.
• Vitamin K in broccoli supports bone health. The high amounts of vitamin C in this wonderful vegetable promotes youthful skin by enhancing collagen production lost due to aging and is a key antioxidant for preventing damage caused by free radicals.
• Broccoli is also high in fiber and the Department of Internal Medicine and Nutritional Sciences Program at the University of Kentucky confirms that a high fiber diet significantly lowers risk factors for chronic diseases, which are associated with aging, including heart disease, type 2 diabetes, stroke, and digestive disorders.

Other Cruciferous Vegetables:

• Arugula
• Bok choi
• Broccoli rabe
• Brussels sprout
• Cabbage
• Cauliflower
• Chinese broccoli
• Chinese cabbage
• Collard greens
• Daikon
• Horseradish
• Kale
• Kohlrabi
• seeds and leaves
• Pak choi
• Radish
• Rutabaga
• Wasabi
• Watercress

Swiss Chard
Swiss chard is a great anti-aging vegetable choice providing you with chlorophyll, a nutrient that is believed to block the effects of chemicals that cause cancer. It is very low in calories and nutrient-dense, so can be enjoyed liberally every single day.
One cup of Swiss chard gives a day’s worth of vitamin K and beta-carotene for healthy bones, and eyes. The potassium in this dark leafy green helps to lower blood pressure, while magnesium and alpha-lipoic acid promote healthy blood sugar and insulin levels.
Tomatoes
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Tomatoes get their gorgeous red color from lycopene, a pigment that helps keep your skin smooth and glowing. It also protects the skin from harmful UV radiation and helps prevent wrinkles.
Since lycopene is a powerful antioxidant, it is advised for heart health, strong bones, and possible cancer prevention. Lycopene can help to lower cholesterol and triglyceride levels in the blood.
The nutrients found in tomatoes are linked to the prevention of the sticking together of blood platelets in the arteries, which helps reduce risks for stroke and heart attack.
Cooking tomatoes doubles their lycopene power and maximizes their anti-aging effects.
Other foods that contain lycopene:

• Pink Grapefruit
• Carrots
• Watermelon
• Guava
• Red Peppers

Watermelon
Watermelon is a source of lycopene, which protects the skin from UV rays. Packed with lycopene, watermelon acts as a natural protector from the harmful effects of ultraviolet rays that damage and ages the skin, and creates sunspots. Watermelon is also packed with water to help hydrate and plump your skin for all-natural anti-aging.
Cucumbers
This salad favorite is great for the skin. Cucumbers have the highest water content of any food. Cucumbers with an unwaxed peel offer silica to boost collagen production and reduce wrinkles for younger-looking skin.
Soy Foods
Soy provides phytoestrogens, which are compounds that behave like estrogen and have been related to a decrease in cardiovascular disease and bone loss. Phytoestrogens mimic estrogen the female hormone that is depleted during menopause, making soy foods a possible option to hormone replacement therapy (HRT) for menopausal women suffering from symptoms.
Tofu, as well as other types of soy food, such as edamame and soymilk, is rich in isoflavones, which help keep your skin taut and youthful by preserving collagen in skin cells and preventing the breakdown of collagen, which happens as we age.
Guava
This exotic fruit is packed with vitamin C, which boosts collagen production for smooth, youthful-looking skin. To get your dose of vitamin C, eat 2 cups of guava weekly.
Bell Peppers
Bell peppers have high amounts of vitamin C, a potent antioxidant, which may prevent certain types of cancers and cardiovascular disease.
They go great with everything, on the grill, in your stir-fry, and in stews. Even when eaten raw as snacks with dips or in salads, they provide 158% of the daily value of vitamin C, which plays a great role in the healing of wounds, in fighting off infections and bolstering the functioning of the immune system and skin health.
Oranges
Oranges are also wonderful sources of vitamin C, which helps boost the immune system and builds collagen, which makes your skin more supple and younger-looking.
Blood Oranges
Blood oranges are very delicious and contain anthocyanins, which are antioxidants that combat free-radical damage and UV rays.
Black Currants
Black currant contains a compound called anthocyanosides, which helps protect your eyesight and improves vision. On top of that, black currant contains triple the amount of vitamin C found in oranges, which helps boost your immune system and keep your skin taut and wrinkle-free.
Pineapples
These juicy fruits are rich in manganese, which is essential for activating a certain enzyme called prolidase. This enzyme provides the amino acids needed for the formation of collagen in the skin, providing you with healthy, youthful, radiant skin.
Concord Grapes
Concord grapes are known for their dark purple skin and seeds, which are full of polyphenols a compound that has been proven to boost your brainpower, keeping you sharp and alert.
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They also bolster your arteries, reducing the risk of heart disease while increasing blood flow to the brain.
Since these grapes are harvested for a few short weeks during the fall, finding them fresh is very difficult, so opt for drinking 100% pure grape juice instead to get all the benefits of these potent fruits.
Mushrooms
Many studies have been carried out on the healing powers of mushrooms.
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• They can reduce and prevent inflammation
• Help fight cancer
• Boost the immune system
• Detoxify the body naturally
• Protect the heart
• Mushrooms also provide B vitamins, which are crucial for turning your food into sustainable energy and promoting healthy metabolism
• Mushrooms are the only plant food that contains vitamin D, which helps the body absorb calcium and supports strong
• A great bonus is a type of fiber found in mushrooms, called beta-glucan, which helps with weight management. Additionally, mushrooms are very filling, delicious, and super low in calories, making them a great addition to your weight loss

Carrots
Beta-carotene is a carotenoid antioxidant that gives orange fruits and vegetables their color and has powerful anti-cancer and anti-aging properties.
Carrots are excellent sources of beta-carotene, which is converted to vitamin A in the body and is essential for healthy skin, eye health, and shiny hair.
Sweet Potatoes
As with carrots, this tasty vegetable is chock-full of beta-carotene, which helps restore and regenerate damaged collagen, a major contributor to the elasticity and regeneration of our skin cells, keeping them young and supple.
Beans and Lentils
Beans and lentils are packed with protein-based amino acids to combat age-related muscle loss.
Furthermore, these foods are no fat sources of protein, and so they are supportive of heart health and healthy cholesterol.
Pomegranate Seeds
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Pomegranate seeds contain ellagic acid and punicalagin, both of which fight damage caused by free radicals in the body. These compounds also help preserve collagen in the skin that helps maintain a youthful appearance.
Wheat Germ
Wheat germ contains zinc, a key mineral for the production of new skin cells. Wheat germ also offers anti-inflammatory properties and may help reduce acne breakouts and prevent eczema.
A half a cup of wheat germ daily is all you need. It can be sprinkled over steamed vegetables, salads, or added to juices, yogurt, or smoothies.
Saffron
This potent reddish spice contains two major carotenoid phytonutrients, crocin, and crocetin, two major antioxidants that have anti-tumor effects.
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Saffron is believed to protect from oxidative stress and free radical damage to cells in the body. It also inhibits cancer growth factor signaling pathways, which may help stop cancer cell proliferation.
10 Anti-Aging Drinks
Just as food is important for aging gracefully, what we drink also plays a major role in the health of our cells and organs. Here are some of the best beverages to drink on a regular basis for optimal health and vitality.
Water
We tend to forget to drink enough water, especially in the colder months. Then we start complaining of headaches, digestive problems, not being able to focus, fatigue, and exhaustion. These symptoms may simply mean that you are dehydrated.
Make sure you bring a large bottle of water with you wherever you go, it may be tedious at first, but when you get used to it, you’ll be glad you have it with you, as you will feel the difference.
Lemon and Lime Juice
Drinking the juice of one or two lemons or limes per day is enough to get your daily nutritional value of vitamin C. This essential vitamin is crucial for the immune system and DNA health as well as younger skin with fewer wrinkles.
Cranberry Juice
Cranberries contain flavonoids that help prevent inflammation. Cranberry juice is known for treating urinary tract infections, preventing tooth decay, and improving blood circulation.
Coffee
Drinking one cup of caffeinated coffee on a daily basis may lower the risk of skin cancer. It also helps protect against type-2 diabetes, heart rhythm problems, and dementia. In addition, it boosts your energy level and helps keep you focused and alert.
Cocoa
Those who drink generous proportions of cocoa enjoy a healthier functioning of blood vessels thanks to the flavanols found in cocoa and healthy blood vessels lower risk of high blood pressure, type 2 diabetes, kidney disease, and dementia.
In a surprising turn of events, it’s been proven that there is in fact, no connection between chocolate and skin problems. On an even brighter note, some types of cocoa may be considered as food for your skin.
Cocoa contains a type of flavonoid called epicatechin (so do tea and red wine). Epicatechin is vital for keeping your skin healthy since it increases blood flow to the skin, along with a good dose of oxygen supply and nutrients.
Choose quality 100% pure cocoa, not instant cocoa products.
Beet Juice
The nitrates naturally found in beets are essential for boosting blood flow to the brain, thus reducing the risk of dementia, Alzheimer’s, and other diseases.
Nitrates help keep blood vessels strong and resilient, which increases the flow of blood throughout the body. Other vegetables that contain natural nitrates are cabbage and radishes.
Soymilk
Soymilk contains isoflavones, which help sustain collagen in the skin and prevent the breakdown of collagen, which is a natural part of the aging process, thus preventing the skin from sagging and losing its youthful texture.
Milk
Starting as early as in our thirties, we start to lose up to 1% of our lean muscle mass on a yearly basis. Since the amino acids found in proteins are what essentially make up our muscles, especially one known as leucine, we need to focus on getting enough of it to maintain our muscle mass, and milk does just that.
Since milk contains whey protein, which is one of the best-known sources of amino acids out there, it’s crucial that we get a lot of it. Other foods that contain leucine are Greek yogurt, lean meat, soy, whey protein powder, and fish.
Your best choice in milk is grass-fed or organic viruses the conventional options because when the milk comes from cows that graze on grass instead of being fed grains by farmers, their milk will have more omega-3s and conjugated linoleic acid (CLA), which promotes bone mass, reduces body fat and promotes immune system health.
Orange Juice
It’s a well-known fact that orange juice is brimming with vitamin C, which is an antioxidant that protects the body against numerous diseases and inflammations.
Vitamin C also helps keep your skin looking vibrant and fresh. Always juice your own, or choose 100% pure fresh squeezed and not sugary juice drinks.
Limit your intake, as juice is high in calories, and drink it in the morning so you can take the day to burn off those calories.
Green Tea
Green tea is great for maintaining healthy cells and protecting them against damage and stress. Packed with flavonoids, green tea helps protect against disease and block DNA damage associated with other toxic chemicals that cause destruction in the body.
It also contains theanine, which is an amino acid that helps keep you calm, focused, and less stressed. Several studies have found that pure green tea also promotes weight loss.
Always choose 100% pure green tea and not bottled green tea drinks that may contain sugar and preservatives.
Quick Tips
Here are a few tips on maintaining a good, healthy, and balanced diet as you age. While it’s a fact that we can’t stop our bodies from aging, there are ways to slow down the aging process so you enjoy every moment of your life no matter your age.
Caloric Intake
As we age, our metabolism slows down, so we need to reduce the amount of calories we take in in order to avoid age-related weight gain.
Reduce Unhealthy Fat Intake
We must reduce the amount of unhealthy, saturated fats in our diet by opting for low-fat milk and yogurt, lean poultry, fish, and legumes instead of red meat that is ladled with fat.
On the other hand, eating moderate amounts of monounsaturated fats are good for you, so include these in your diet.
Some of the best sources of monounsaturated fat include:

• Olive oil, peanut oil, sesame oil, canola oil, cashews, pistachios, almonds, walnuts, avocados, olives, sunflower seeds, and pumpkin seeds.

Polyunsaturated fats (Omega-3 fatty acids) are also very healthy fats the body needs to thrive.

• Oily fish, including mackerel, tuna or salmon, nuts and seeds such as walnuts and flaxseeds.

Boost The Calcium
The risk for osteoporosis increases as the years pile on. Therefore, once we hit 50, we need to increase our calcium intake to 1200 mg daily and assess vitamin D intake.
This can help lower the risk of osteoporosis, as well as low bone mass and the overall deterioration of the bone structure.
Eating low-fat yogurt and drinking calcium-fortified orange juice are two of the best ways to get your calcium intake naturally, vitamin D supplements may also be needed, ask your doctor.
Eat Clean
Reduce or better yet eliminate processed and junk food from your diet. Eat clean, whole food created by nature and you will enjoy much better health. Refined sugar is poison to the body, so it is beneficial to also limit it or rid yourself of it altogether.
How Much Iron Do You Need?
When women are in their childbearing years, they need 18 mg of iron daily. When women reach menopause, that amount drops to less than half, only 8 mg daily, which is the same amount men need.
If you’re taking a multivitamin that has iron in it, check to make sure it doesn’t exceed the recommended dosage. In addition, eat foods that are naturally rich in iron, such as lean meats, beans, beef liver, and leafy greens.
Final Thoughts
We’ve probably heard it too many times to count that eating fruits and vegetables, whole grains, dairy, healthy proteins, and fats while reducing fats, sugar, and salt, is key to enjoying a healthy lifestyle and preventing many types of diseases and inflammations.
However, as the years go by, we tend to forget that our bodies are well-oiled machines that need care and love to run smoothly and to stay running longer. Just as you pay close attention to your car, smartphone, kitchen gadgets, and other tools, you need to pay close attention to your body.
The most important things are to frequently drink water throughout the day, eat the right types of food, and exercise on a regular basis.
The body changes as we age, from the way we look to how our insides work. So make sure your body maintains its zing and vitality by eating and drinking right. Your future self will thank you for it.
Stay well and take care!
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