Tag Archives: Nutrition


Know what you eat!!

Dear all,

I found a great link which I would like to share with you. It is from Nutrition Data.

Since its launch in 2003, Nutrition Data has grown into one of the most authoritative and useful sources of nutritional analysis on the Web. In July 2006, Nutrition Data was acquired by CondéNet, a digital publisher under the Condé Nast Publications umbrella dedicated to editorial excellence. Nutrition Data’s continuing goal is to provide the most accurate and comprehensive nutrition analysis available, and to make it accessible and understandable to all.

The information in Nutrition Data’s database comes from the USDA’s National Nutritient Database for Standard Reference and is supplemented by listings provided by restaurants and food manufacturers. The source for each individual food item is listed in the footnotes of that food’s Nutrition Facts page. In addition to food composition data, Nutrition Data also provides a variety of proprietary tools to analyze and interpret that data. These interpretations represent Nutrition Data’s opinion and are based on calculations derived from Daily Reference Values (DRVs), Reference Daily Intakes (RDIs), published research, and recommendations of the FDA.

More knowledge about food, about your daily diet, contributes to your health and wellbeing.

Hope you all will enjoy! Best regards, Michiel Floris



Dr. Mercola and Dr. LaValley Discuss Curcumin

Dr. Mercola wrote a very interesting article about curcuma which I would like to share with you all. I hope you will enjoy it.

Best regards, Michiel Floris

By Dr. Mercola

Cancer is one of the leading causes of death. What if there was a safe, natural herb that could work for nearly every type of cancer?

According to Dr. William LaValley, who focuses most of his clinical work on the treatment of cancer, curcumin—a derivative of turmeric, and the pigment that gives the curry spice turmeric its yellow-orange color—may fit the bill. It’s a natural compound that has been extensively researched, and has been found to have numerous health applications.

Like me, Dr. LaValley was trained in general medicine, but he’s devoted a considerable amount of time to understanding the biochemical pathways that can support health nutritionally.

In 1982, he participated in an exchange program to the People’s Republic of China, where he got first-hand experience with the ancient practices of traditional Chinese medicine and acupuncture.

“One of the important messages that I learned there was that natural products, natural molecules, from plants and animals that are already available in nature, have been used by the Chinese for at least hundreds, probably thousands of years. That deeply changed my perspective in the world of medicine,” he says.

“I came back to medical school, and thereafter, looked at how I could integrate the perspective of conventional pharmaceutical administration as well as natural extract, natural product administration.”

Curcumin Has Potent Anti-Cancer Activity

In 2005, he took a 75 percent sabbatical from clinical practice to immerse himself in the science of molecular biology, specifically the molecular biology of cancer. He also devoted approximately 9,000-9,500 hours building a relational database from the PubMed literature about the molecular biology of cancer.

One important lesson he learned through that venture is that the understanding of molecular biology can be applied across a range of diseases and symptoms described in the scientific literature. That knowledge can be applied by searching PubMed and other related databases, looking at the relevant molecular pathways involved.

“In learning the molecular biology of cancer pathways, and in learning that what the evidence actually shows for the effect of natural product extracts on various relevant molecular targets in various cancers, we see that there’s actually quite a large amount of evidence that supports using various molecules, natural products, and pharmaceuticals that are already approved and that have been around for a long time to affect anti-cancer activity along that pathway at that target. That’s called molecularly targeted anti-cancer treatment, and it’s widely practiced in oncology today.

What’s not widely practiced is the use of the natural products for the molecularly targeted anti-cancer activity. I provide that for my patients because the evidence base suggests and supports the use of these treatment recommendations.”

Curcumin—A ‘Universal’ Cancer Treatment?

Interestingly, curcumin appears to be universally useful for just about every type of cancer, which is really odd since cancer consists of a wide variety of different molecular pathologies. You wouldn’t necessarily suspect that there would be one herb that would work for most of them. Dr. LaValley explains how he came to this conclusion:

“I went back to the literature and looked at how I can support the decision-making process and the recommendations that I’m making for treatment from the scientific literature, including literature that goes from the treatment of humans with oral products like pharmaceuticals or natural products.

This is where I learned about this molecule called curcumin, all the way down to its use in animals and then its use in test tubes or petri dish… One of the amazing things about curcumin is that this molecule has some profound anti-inflammatory activity and has activity in many molecular targets.

There are molecules that are in the cells, and those molecules interact with each other along certain pathways or tracks. The traffic of that interaction, the signals that are transferred in that trafficking of information in the molecules, presents many different targets or molecular-specific complexes.”

As explained by Dr. LaValley, whether the curcumin molecule causes an increase in traffic or activity of a particular molecular target, or a decrease/inhibition of activity, studies repeatedly show that the end result is a potent anti-cancer activity. Furthermore, curcumin does not adversely affect healthy cells, suggesting it selectively targets cancer cells. Research has also shown that it works synergistically with certain chemotherapy drugs, enhancing the elimination of cancer cells.

Curcumin Destroys Cancer in Multiple Ways

Curcumin has the most evidence-based literature supporting its use against cancer of any nutrient, including vitamin D, which also has a robust base. Interestingly, this also includes the metabolite of curcumin and its derivatives, which are also anti-cancerous.

Curcumin has the ability to modulate genetic activity and expression—both by destroying cancer cells and by promoting healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth. As for its effect on molecular pathways, curcumin can affect more than 100 of them, once it gets into the cell. More specifically, curcumin has been found to:

Inhibit the proliferation of tumor cells Decrease inflammation
Inhibit the transformation of cells from normal to tumor Inhibit the synthesis of a protein thought to be instrumental in tumor formation
Help your body destroy mutated cancer cells so they cannot spread throughout your body Help prevent the development of additional blood supply necessary for cancer cell growth (angiogenesis)

Why Whole Turmeric Is Ineffective

Unfortunately, while there’s some curcumin in whole turmeric, there’s not enough in the regular spice to achieve clinically relevant results. The turmeric root itself contains only about three percent curcumin concentration. Another major limitation of curcumin as a therapeutic agent is that it is poorly absorbed. When taken in its raw form, you’re only absorbing about one percent of the available curcumin.

“The natural product industry has developed a standard of a 95-percent concentration of curcumin,” Dr. LaValley explains. “Initially, years ago, that was what we had available for patients. Even at that, taking a 95-percent concentration orally in a capsule, only one percent of that could be absorbed. In order to get amounts of curcumin in the bloodstream that are reasonable to have therapeutic effect, people had to take large amounts of curcumin…

In searching the literature, I found that a way to change that, to dramatically increase the bioavailability, is actually a very simple process of bringing water to a boil, putting those capsules or some dry powder (I use it by the teaspoon), and boiling it for 10 to 12 minutes. That increases the amount of curcumin dissolved in water from that one-percent amount up to 12 percent or so. That amount is a vast number of curcumin molecules that are now in a bioavailable or absorbable form.”

However, while this is certainly doable, it’s really inconvenient, and great care must be taken to prevent staining your clothes and kitchen surfaces. It’s a significant enough problem to have been dubbed “yellow kitchen syndrome,” as it’s virtually impossible to get the stains out. Turmeric is in fact an excellent dyeing agent for fabrics, rendering them a yellow-orange color.

Convenience and efficiency has driven many of the changes in the forms of curcumin in later years. Because it’s a fat-loving or lipophilic molecule, many newer preparations now include some sort of oil or fat, which improves its absorbability and bioavailability. Such preparations typically have seven to eight times higher absorption than the raw, unprocessed 95-percent-concentration of dry powder. There are also newer sustained release preparations, which Dr. LaValley prefers and recommends.

The Connection Between Cancer and Insulin Resistance

If you are overweight, or have high blood pressure, high cholesterol, and/or diabetes, then in all likelihood insulin and leptin resistance is a factor. Insulin and leptin resistance is also a very common factor among cancer patients. From my perspective, a ketogenic diet (with or without intermittent fasting) would be a prudent treatment strategy to resolve that underlying problem. Once you’ve normalized your insulin and leptin, you don’t necessarily need to maintain a ketogenic diet, if you find it too restrictive.

“I agree with you that a ketogenic diet is really appropriate in many cases, probably the significant majority of cases,” Dr. LaValley says. “It’s been known for probably 80 years or longer that solid tumors, and some of the blood cancers, are sugar-loving. Another term is that they are addicted to sugar.

I use [a] PET scan to demonstrate to patients that here is objective proof that the tumors you have in your body are sugar-avid. They’re taking up sugar at a rate much higher than the other regular healthy cells. I want to drive home that message, so that they are motivated to alter their diet to have a low, low carb intake, causing their body to generate additional nutrient supply molecules called ketones…

What that means is that we’re trying to provide an anti-cancer antagonistic pressure on the cancer cells by reducing the amount of sugar that’s readily available for uptake by reducing the easily available sugar in the diet and compensating for the nutrient reduction and sugar [reduction] by increasing healthy fats.”

Cutting Down on Protein May Be Particularly Useful for Cancer Patients

It would also be prudent to assess your protein intake. Many Americans eat far more protein than required for optimal health. The reason for this is because your body can actually use excess protein (you do need some) to stimulate carbohydrate production. Excess protein also stimulates the mammalian target of rapamycin (mTOR) pathways, which are useful for building muscles but can be detrimental when treating cancer, as mTOR is a pathway that increases cellular proliferation. (Interestingly, the pharmaceutical drug Metformin, which has anti-cancer activity, also inhibits mTOR, and it turns out that curcumin has a very similar effect.)

The formula I recommend for assessing how much protein you might need in your diet is from Dr. Rosedale, which calls for one gram of high-quality protein per kilogram of lean body mass, or about half a gram per pound of lean body mass.

As an example, if your body fat mass is 20 percent, your lean mass is 80 percent of your total body weight. So, if your total weight is 200 pounds; you would then divide 160 by 2.2 to convert pounds to kilograms and come up with 72.7 grams of protein. If you are doing vigorous exercises or are pregnant, you can add up to another 25 percent or another 18 grams in this illustration to increase your total to 90 grams per day.

More Information

Dr. LaValley is available for consultation on a wide variety of health challenges, including cancer, and he’s licensed to practice medicine in the US and Canada. His medical clinic is located in Chester, Nova Scotia, where he sees patients. Americans can fly there either through Chicago or Newark. His office number is 902-275-4555. He also spends time in Austin, Texas, where he conducts research. When there, he’s available to consult for other physicians and their patients.

“For instance, if a patient has pancreatic cancer and the physician wants to implement one of the protocols that I provide, I will do a consultation with that physician’s patient and then make recommendations to that physician for implementation,” he explains. “In that way, patients are able to get it locally without having to travel to Nova Scotia…

It’s a challenge right now because there’s so much information that’s not readily known by so many physicians that they become afraid. I think one of the biggest issues, certainly in US and Canada, is that when a physician wants to administer one of these natural products, or several of them, as well as some of the off-label pharmaceuticals for their anti-cancer usage, they are afraid of recriminations or disciplinary actions.

That is, I think, very unfortunate, because the evidence base does exist for it, and it’s consistent with the way that other types of conventional medicine or practice using off-label pharmaceuticals as well. I think that the most important movement that needs to occur is for the patients to recognize their own value in the decision-making process and demand that they have access to these therapeutic choices because they’re available, they’re supported in the evidence base, and they have the right to ask for them rather than to just accept whatever the physician is otherwise offering in the conventional realm.”

Source: http://articles.mercola.com/sites/articles/archive/2014/03/02/curcumin-benefits.aspx



WHO cuts sugar intake recommendation in half!


Published March 05, 2014 /Associated Press

Just try sugar-coating this: The World Health Organization says your daily sugar intake should be just 5 percent of your total calories – half of what the agency previously recommended, according to new draft guidelines published Wednesday.

After a review of about 9,000 studies, WHO’s expert panel says dropping sugar intake to that level will combat obesity and cavities. That includes sugars added to foods and those present in honey, syrups and fruit juices, but not those occurring naturally in fruits.

Americans and others in the West eat a lot more sugar than that: Their average sugar intake would have to drop by two-thirds to meet WHO’s suggested limit.

WHO’s new guidelines have been published online and the agency is inviting the public to comment via its website until the end of March.

Many doctors applauded the U.N. agency’s attempt to limit the global sweet tooth.

“The less sugar you’re eating, the better,” said Dr. Robert Lustig, a professor of pediatrics at the University of California and author of a book about the dangers of sugar. “If the sugar threshold is lowered, I think breakfast cereal is going to have a really hard time justifying its existence,” he said, referring to sweetened cereals often targeted to children.

When WHO last revised its sugar guidelines more than a decade ago, it recommended sugar should be less than 10 percent of daily calories. The U.S. sugar industry was so incensed it lobbied Congress to threaten to withdraw millions of dollars in funding to WHO. A contentious reference to the sugar limit was removed from a global diet strategy but the recommendation passed.

Lustig said WHO’s new guidelines could alter the food environment by forcing manufacturers to rethink how they’re using sugar in processed foods like bread, soups, pasta sauces and even salad dressings. He called the amount of sugar in processed food an “absolute, unmitigated disaster.”

WHO’s expert group found high sugar consumption is strongly linked to obesity and tooth decay. It noted that heavy people have a higher risk of chronic diseases, responsible for more than 60 percent of global deaths. Dental care costs up to 10 percent of health budgets in Western countries and cause significant problems in the developing world.

WHO warned many of the sugars eaten today are hidden in processed foods, pointing out that one tablespoon of ketchup contains about one teaspoon of sugar.

There is no universally agreed consensus on how much sugar is too much.

The American Heart Association advises limiting sugar to about 8 percent of your diet, or six teaspoons a day for women and nine for men. A study led by the U.S. Centers for Disease Control and Prevention published last month found too much sugar can raise the chances of fatal heart problems. Researchers found the average American gets about 15 percent of their calories from sugar, similar to other Western nations.

New nutrition labels proposed in the U.S. will also require food manufacturers to list any added sugars, plus a more prominent calorie count.

Earlier this week, Britain’s chief medical officer, Dr. Sally Davies, said she thought sugar might be addictive and that the government should consider introducing a sugar tax to curb bulging waistlines; the U.K. has one of the fattest populations in Western Europe.

“We have a generation of children who, because they’re overweight … may not live as long as my generation,” she told a health committee. “They will be the first generation that lives less and that is of great concern.”

From: http://www.foxnews.com/health/2014/03/05/who-cuts-sugar-intake-advice-to-5-percent-daily-energy/

Sulforaphane as food ingredient against cancer


In several (laboratory) experiments the broccoli ingredient sulforaphane shows activity against highly aggressive cancer stem cells of pancreas and prostate. Recently the University of Heidelberg published data which are in the meanwhile confirmed by other researchers in breast and prostate cancer. Their data are supported by epidemiological studies, in which nutritional habits of large population groups with respect to cancer risk and progression of cancer have been evaluated.

Although the present data are promising, they can only be transferred to the clinical treatment of cancer patients, if positive data from clinical trials are available. In the United States clinical trials with broccoli sprouts are ongoing since 2012 to examine the effect of sulforaphane to precursor lesions of malignant melanoma, prostate and bladder cancer. In Heidelberg preparations for initiation of a pilot study are ongoing to evaluate the effect of broccoli sprouts to 40 patients with advanced pancreatic cancer, which are treated at the Department of General and Transplantation Surgery of the University of Heidelberg. Half of the patients will receive chemotherapy and broccoli sprouts the other half will receive chemotherapy and a placebo, followed by evaluation of quality of life, tumor marker expression, tumor growth and survival. The realization of this study was enabled by a donation of the Heidelberger Stiftung Chirurgie and Norbert Deiters (Deiters & Florin). Independently of this study you may uptake sulforaphane easily via nutrition. In the following you will find information about sulforaphane-containing food and further interesting data to nutrition and cancer.

General Information to Sulforaphane

Since the ancient the beneficial effects of cruciferous vegetables have been used therapeutically. This plant family contains e.g. broccoli and cauliflower, all cabbage types, but also cress, nasturtium, rucola, radish, horseradish, canola and mustard. In the meantime, the active ingredients of the cruciferous vegetables have been identified as mustard oil glycosides, of which more than 150 different are known. These are present in different amounts in the numerous representatives of cruciferous vegetables. They are responsible for the sharp taste of radish, horseradish and mustard or the partially bitter taste of different cabbage species. One of the most famous and best-studied mustard oil glycosides is glucoraphanin. Glucoraphanin is cleaved into the active substance sulforaphane, which we used for our experimental studies. Sulforaphane is not yet available as pure substance in a medicament. However, you may uptake sulforaphane by diet in therapeutically active concentrations. A prospective epidemiological nutrition study with prostate cancer patients demonstrates that frequent intake of broccoli or cauliflower (3-5 servings per week) significantly reduces the risk for invasion of the tumor to 50%. Other epidemiological studies show a cancer preventive effect of high cabbage intake. Numerous scientific examinations demonstrate that sulforaphane and related mustard oils help to fight inflammation and infections with bacteria and viruses and inhibit tumor growth. Recent data also show a positive influence of cabbage to the gut microbiome. A healthy gut microbiome is essential to strengthen the immune system and thus improved tumor defense.

Sulforaphane Against Tumor Stem Cells

We were the first worldwide who demonstrated in laboratory experiments and in mice that sulforaphane attacks the particularly aggressive tumor stem cells in experimental models of pancreatic cancer and thereby sensitize them for chemotherapy. According to the hypothesis tumor stem cells are responsible for growth and metastasis of cancer. They survive current chemo- and radiotherapies. Since the normal tumor cells are sensitive, they die under therapy and thus the tumor often shrinks during the first therapy cycles. However, the small population of resistant tumor stem cells remains viable and is made responsible for re-growth of the tumor. We even see that tumor stem cells are enriched during repeated chemotherapeutic treatment and therefore the tumor becomes completely resistant after several treatment cycles. A nutrition rich in sulforaphane-containing vegetables may counteract enrichment of tumor stem cells.

Exact Dosage of Sulforaphane in Patients is Unknown

If the effective one-time dosage of sulforaphane in mice is converted to an equivalent dose in humans based on the body-surface this results in 0.36 mg sulforaphane per kg body weight or: 25.2 mg Sulforaphane for a Person Weighing 70 kg. This dosage was calculated according to a formula, which is used by a veterinarian to calculate drug doses for different animal species. The number of 25.2 mg sulforaphane obtained is about factor 10 lower than than a dose, which is calculated directly from the body weight of the mouse to human. In just initiated clinical trials in the United States for treatment of precursors of malignant melanoma, prostate and bladder cancer 88 mg sulforaphane will be administered daily for several weeks. In our scheduled pilot study for pancreatic cancer 90 mg sulforaphane in the form of broccoli sprouts in 15 capsules will be daily administered for one year. We do not know which exact dose could be properly for therapy of cancer patients. Epidemiological studies indicate that a salutary dose of sulforaphane and related mustard oils may be administered by regular nutrition rich in vegetable of the cruciferous family.

Consumption of Sulforaphane via Cabbage and Broccoli Sprouts

The valuable ingredients of cruciferous vegetables are best obtained when they are eaten raw and chewed well, or if they are shortly steam-cooked or sauted. Sulforaphane is water-soluble, that means the cooking water should not been thrown away, but used for a sauce or soup. A very good source for sulforaphane are broccoli sprouts since they contain 10-100 times more sulforaphane than a broccoli head – dependent on species and growth conditions. You may germinate broccoli seeds yourself or use commercially available freeze-dried broccoli sprouts.

Commercially available sulforaphane products have typical concentrations of 2.5 to 10 mg pure sulforaphane per capsule or a comparable amount of seedling shotgun. Please contact the manufacturer for detailed concentrations. Please understand that we cannot provide calculations for concentrations and do recommend manufacturers for broccoli products. We are molecular biologists and are not involved in testing these products.

Self-breeding of Sprouts for Herbed Quark, Salad, Sandwiches

For self-breeding of broccoli sprouts simple clay coasters or special glasses for sprouts may be suited. More decorative may be a sprouting hedgehog, which is offered for example from the german company Römertopf. In addition, there are multistory germ units made of plastic or clay. Sprouting devices may be obtained from health-foodsShops or from online shops.

At these companies you will also find suited seeds for sprouts. Please do not restrict sprout breeding to broccoli. Salutary effects have been detected also for other members of the crucifers, e.g. for mustard, radish, horseradish, cress, nasturtium, arugula, brussels sprouts, cauliflower and green cabbage. Of special interest is the “Brokkoletti” seed derived from a broccoli wild-form, which produces more sulforaphane than cultured broccoli. Very tasty are sprouts from white mustard (sharp), radish (decoratively red) or cress. Attention: Should the sprouts be contaminated (e.g. due to excess of water or too cold temperatures), purify dishes of clay well with a dishwashing brush and by baking in the oven for 45 min, 200°C.

Side Effects of Broccoli Florets and Broccoli Sprouts

Almost everyone knows the flatulent effect of cabbage. Other known effects of cabbage to digestion are due to the two atoms of sulphur in glucosinolates. During break down of cabbage by gut bacteria hydrogen sulphide is produced and responsible for a ‘rotten egg’ odor. Besides, sulforaphane acts as an indirect antioxidant. Antioxidant supplements may help protect normal cells from oxidative damage and reduce the short- and long-term harmful effects of cancer treatment. On the other hand, concern has been raised that antioxidant supplements may also protect tumor cells during radiotherapy and chemotherapy, thereby compromising treatment efficacy. This has resulted in controversy over guidelines for the use of vitamin supplements during cancer treatment. We tested this issue in an experimental human pancreatic cancer xenograft model in mice. We found that sulforaphane increased the effect of gemcitabine, cisplatin, doxorubicin, 5-fluorouracil, sorafenib, TRAIL and quercetin to growth inhibition of tumor xenografts. These laboratory experiments are promising but cannot be directly transferred to the clinic. For a definite statement we need the data of a patient study, in which sulforaphane is administered together with chemotherapy. Regarding broccoli sprouts it should be considered that the sprouts may be contaminated with dangerous gut bacteria or fungi due to the warm and humid germination. In addition to glucoraphanin, broccoli contains the goitrogenic glucosinolates glucobrassicin and progoitrin. However, cabbage does not alter thyroid function in humans unless massive amounts are consumed. Notably, sprouts of many broccoli cultivars contain negligible quantities of glucobrassicin, which predominate in the mature vegetable.

Additional Research with Foods to Fight Cancer Stem Cells

It is increasingly clear that mustard oils and especially sulforaphane possess cancer preventive and therapeutic properties, of which the anti-CSC activity is of special interest. Although we were the first research team worldwide that discovered that sulforaphane eliminates pancreatic cancer stem cell features, ongoing research detected in the meantime other naturally occurring plant substances with anti-CSC activity. Our research shows that the polyphenol quercetin, present in broccoli and many other fruits and vegetables, is also able to eliminate pancreatic CSC characteristics and thereby enhances the effect of sulforaphane. Latest experimental data identified anti-CSC activities in legumes (genistein from soybeans), curcuma (curcumin, contained e.g. in curry), tomatoes (lycopen), grapes, berries, plums and peanuts (resveratrol, e.g. in grape seed oil, red wine), black pepper (piperin), green tea (EGCG), and fish, egg yolk, cod liver oil (Vitamin D). Regarding Vitamin D it should be considered that this hormone is produced to more than 80% by our body after sun exposure of the skin. The importance of sufficient Vitamin D levels in the body has been underlined by a recent study which clearly demonstrates that sufficient plasma levels of 25-hydroxyvitamin D >75 nmol/L were associated with a lower risk for pancreatic cancer among participants in five large prospective cohorts. The actual available data reveal that a frequent intake of vegetables of the cruciferous family along with a colourful selection of many other fruits and vegetables combined with sufficient sun exposure may lower the cancer risk and prolong life of cancer patients.

Please also note the recommendations below for nutrition and life-style for prevention and treatment of cancer:

  1. Be as lean as possible without becoming underweight
  2. Be physically active for at least 30 minutes every day
  3. Avoid sugary drinks. Limit consumption of energy-dense foods
  4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans
  5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats
  6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day
  7. Limit consumption of salty foods and foods processed with salt
  8. Don’t use supplements to protect against cancer
  9. *It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods
  10. *After treatment, cancer survivors should follow the recommendations for cancer prevention

* Special Population Recommendations

And always remember – do not smoke or chew tobacco.

Leading organizations (WCRF/AICR) recommend not to use dietary supplements to protect against cancer. In fact nutrition and general habits should be changed for good. A healthy lifestyle provides sufficient levels of secondary plant substances i.e. sulforaphane to your body. Freeze-dried broccoli sprouts recommended above may still be taken additionally. It is a healthy food that contains lots of fibers and which is rich of sulforaphane. However, if you eat cruciferous vegetables like cress, radish, mustard, cabbage on a regular basis and use canola oil, it will presumably have the same positive effect.

General Adjustment of Diet and Lifestyle is important

Broccoli and its sprouts alone are certainly not a panacea, which is taken like a headache tablet and then all will be well again. For a broad scale intake of many bioactive agents to fight tumor stem cells a balanced, mostly plant-based diet with a high content in raw food is important. Daily outdoor exercise for at least 30 min are important for sufficient vitamin D levels, for a healthy stress-balance and good mood.

Original source https://www.klinikum.uni-heidelberg.de/For-Patients.111688.0.html?&L=1

Glutathione content in foods and dietary sources of glutathione


DIETARY SOURCES OF GLUTATHIONE:  Glutathione (GSH) is an antioxidant and detoxifying agent whose protective role has been demonstrated in numerous clinical studies. GSH is synthesized rapidly in the liver, kidneys, and other tissues of the body, including the gastrointestinal tract. This process is effected by aging and disease, as both of these conditions result in reduced tissue and blood levels of glutathione. Dietary forms of glutathione are efficiently absorbed into the blood, however the same is not true for glutathione supplements in humans. When healthy subjects were given a single dose of up to 3,000 mg of glutathione researchers found there was no increase in blood glutathione levels. (Witschi A, Reddy S, Stofer B, Lauterburg BH. The systemic availability of oral glutathione. Eur J Clin Pharmacol 1992;43(6):667-9.) The authors of this study concluded “it is not feasible to increase circulating glutathione to a clinically beneficial extent by the oral administrating of a single dose of 3 g of glutathione.” Johnson and coworkers (Johnston CJ, Meyer CG, Srilakshmi JC. Vitamin C elevates red blood cell glutathione in healthy adults. Am J Clin Nutr 58:103-5, 1993) found that blood glutathione levels rose nearly 50% in healthy individuals taking 500 mg of vitamin C daily. Vitamin C facilitates an increase in blood glutathione levels by supplying the body with a nutrient that is critical to the manufacture of it. In addition, to vitamin C, dietary sources of glutathione and several other nutritional compounds can help increase glutathione levels including N-acetylcysteine (NAC), alpha-lipoic acid, glutamine, methionine, and undenatured whey protein (Bounous, G., and Gold, P., The biological activity of undenatured dietary whey proteins [Immunocal]: role of glutathione, Clin. Invest. Med. (1991) 14(4):296-309.). N-acetylcysteine has been used in combination with glutamic acid (or glutamine) and glycine (Clark, J. at http://www.cfsn.com) and in addition, NAC has been studied in combination with dietary proteins (Quig, D., Cysteine metabolism and metal toxicity, Alternative Medicine Review (1998) 3(4):262-270.).

HERBS: The herb milk-thistle, an excellent source of the antioxidant compound silymarin may help to prevent glutathione depletion in the liver. Silymarin is many times more potent in antioxidant activity than the better known antioxidant vitamins E and vitamin C. The protective effect of silymarin against liver damage has been demonstrated in a number of scientific studies. Silymarin has been shown to protect against liver damage by extremely toxic chemicals (this toxicity is mediated by their ability to produce dangerous and destructive unstable compounds called free radicals) including amanita toxin, carbon tetrachloride, galactosamine, and praseodymium nitrate. Silymarin enhances detoxification in the liver by preventing the depletion of glutathione. Glutathione in the liver is essential to the liver’s ability to detoxify. The higher the liver glutathione content, the greater the liver’s capacity to detoxify harmful chemicals. Chemicals which can damage the liver, (including alcohol and acetominophen), cause the concentration of glutathione in the liver is substantially reduced, making the hepatocytes (liver cells) susceptible to damage. Silymarin not only prevents the depletion of glutathione induced by alcohol and other toxins (Chrungoo VJ et al. Indian J Exp Biol. 1997 Jun;35(6):611-7.), but can increase the level of glutathione in the cells of the liver (hepatocytes) (Valenzuela A et al. Planta Med. 1989 Oct;55(5):420-2.), and possibly by up to 35%.
Curcumin may also be useful as an agent to increase tissue glutathione levels (Dickinson, D.A., Iles, K.E., Zhang, H., Blank, V., and Forman, H.J., Curcumin alters EpRE and AP-1 binding complexes and elevates glutamate-cysteine ligase gene expression, FASEB J. (2003) 17(3):473-475.)
Alpha Lipoic Acid has also demonstrated it’s ability to increase glutathione levels and act as a potent antioxidant in numerous scientific studies.

VITAMINS & MINERALS: vitamin B6, riboflavin, and selenium are required in the manufacture of glutathione, and adequate dietary consumption of foods rich in (or supplementation with) these vitamins and minerals can help the body to optimize glutathione production.

MILK PRODUCTS & MEAT: Dietary glutathione occurs in highest amounts in fresh (uncooked) meats, in moderate amounts in certain raw fruits and vegetables, and is absent or found only in small amounts in grains and pasteurized dairy products (JONES DP, COATES RJ, FLAGG EW, et al. (1992) Glutathione in Foods listed in the National Cancer Institute’s Health Habits and History Food Frequency Questionnaire. Nutr Cancer 17: 57-75 ). Foods richest in sulfur-containing amino acids are usually the best source of glutathione. Although undenatured whey protein is one of the best precursors (building blocks) for glutathione, it contains only moderate levels of naturally occuring glutathione. Freshly prepared (rare or raw) meats, raw (unpasturized) milk, and raw eggs are also an especially rich source of glutathione. Cooking reduces glutathione content, and storage also impacts the glutathione content of foods. In human breast milk put aside for later use by breast-fed babies, a 73-79% loss of glutathione occurred when the milk was either kept at room temperature or refrigerated for two hours. (Ankrah NA, Appiah-Opong R, Dzokoto C. Human breastmilk storage and the glutathione content. J Trop Pediatr. 2000;46(2):111-3.)
FRUITS & VEGETABLES: Fresh fruits and vegetables provide excellent levels of glutathione, but cooked foods contained far less or none at all, and highly processed foods contain less than minimally processed cooked foods. Glutathione assays of fruits and vegetables may yield contrasting results because glutathione levels vary both diurnally (KOIKE S, PATTERSON BD (1988) Diurnal variation of glutathione levels in tomato seedlings. Hort Sci 23: 713-714; SCHUPP R, RENNENBERG H (1988) Diurnal changes in the glutathione content of spruce needles (Picea abies L.) Plant Sci 57: 113-117 ) with the stage of development of the plant (EARNSHAW BA, JOHNSON MA (1987) Control of wild carrot somatic embryo development by antioxidants. Plant Physiol 85: 273-276;), and due to various environmental factors (DE KOK LJ, DE KAN PJL, TANCZOS OG, KUIPER PJC (1981) Sulphate-induced accumulation of glutathione and frost-tolerance of spinach leaf tissue. Physiol Plant 53: 435-438; WISE RR, NAYLOR AW (1987) Chilling-enhanced photooxidation. The peroxidative destruction of lipids during chilling injury to photosynthesis and ultrastructure. Plant Physiol 83: 272-277). Asparagus contains more glutathione than all other fruits and vegetables analyzed to date. (Jones, D.P. and others: Glutathione in foods listed in the National Cancer Institute’s health habits and history food frequency questionnaire, Nutrition and Cancer 17 (1), p. 57, 1992.) In a study which compared the overall antioxidant activity of potatoes, bell peppers, carrots, onions and broccoli, potatoes ranked second highest after broccoli.

Per serving, asparagus, avocadoes, asparagus, squash, okra, cauliflower, broccoli, potatoes, spinach, walnuts, garlic, and raw tomatoes have the highest glutathione content compared to other vegetables and are particularly rich dietary sources of glutathione (please see the Table 1. below).

Table 1. Comparison of Glutathione in Fresh vs. Cooked Foods (in milligrams per 3 1/2 oz (100 g) serving)
Food Glutathione Content
Apples Uncooked: 21.0 mg     Cooked: 0.0 mg
Carrots Uncooked: 74.6 mg     Cooked: 0.0 mg
Grapefruit Uncooked: 70.6 mg     Cooked: 0.0 mg
Spinach Uncooked: 166 mg     Cooked: 27.1 mg
Spinach (4) Uncooked: 9.65 mg     Cooked: N/A mg
Tomatoes Uncooked: 169 mg     Cooked: 0.0 mg
Asparagus (4) Uncooked: 28.3 mg     Cooked: N/A mg
Avocado (4) Uncooked: 27.7 mg     Cooked: N/A mg
Purslane (4) Uncooked: 14.81 mg     Cooked: N/A mg

(1). JONES DP, COATES RJ, FLAGG EW, et al. (1992) Glutathione in Foods listed in the National Cancer Institute’s Health Habits and History Food Frequency Questionnaire. Nutr Cancer 17: 57-75
(2). BLOCK G, DRESSER CM, HARTMAN AM, CARROLL MD (1985) Nutrient sources in the American diet: Quantitative data from the NHANES II Survey. I. Vitamins and Minerals. Am J Epidemiol 122: 13-26 (3). BLOCK G, DRESSER CM, HARTMAN AM, CARROLL MD (1985) Nutrient sources in the American diet: Quantitative data from the NHANES II Survey. Macronutrients and Fats. Am J Epidemiol 122: 27-40 (4) SIMOPOULOS AP, NORMAN HA, GILLASPY JE (1995) Purslane in human nutrition and its potential for world agriculture. World Rev Nutr Diet 77: 47-74

Source:  http://www.nutritionadvisor.com/glutathione_foods.php

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