BetterNutrition August 2021

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4Turmeric + Black Pepper From cinnamon to cumin to cloves, spices are increasingly being lauded for their health-boosting powers. But science shows that spices can work even harder for us if they don’t fly solo. For instance, while turmeric is being studied for its anti-inflammatory prowess, we don’t absorb its main bioactive compound, curcumin, very well. The good news is that a chemical found in black pepper called piperine can greatly bolster our ability to take up curcumin. More proof two heads are better than one: pairing capsaicin (the phytochemical that gives chili powder and cayenne their fiery kick) with gingerol (found in ginger) may have some cancer-fighting properties that are greater than when either is consumed on their own. So when you’re making dishes like soups, chili, stews, and oatmeal, remember to reach for more than one spice jar. 5Yogurt + Pumpkin Seeds From lowering the risk for heart disease to bolstering brain function to even improving survival rates from COVID, vitamin D does it all. But you can’t get the most out of this nutrient if you’re not getting enough magnesium from whole-food sources such as pumpkin seeds, whole grains, nuts, cacao, and legumes. We now have evidence that one of the functions of magnesium is to regulate vitamin D in our bodies by playing a role in vitamin D synthesis and its metabolic pathways. So even if you eat plenty of vitamin D from yogurt, fatty fish, eggs, and UV-exposed mushrooms—or take a daily supplement— you won’t get the full health benefits if your magnesium intake is subpar. So, indeed, a bowl of yogurt (make sure it’s vitamin D-fortified) sprinkled with crunchy pumpkin seeds is a dynamic duo snack. 6Green Tea + Lemon Packed with health-boosting antioxidants, green tea is one of the healthiest drinks you can sip on. And it turns out you can make green tea even more of an antioxidant powerhouse by adding a squirt of lemon. Research conducted at Purdue University shows that citrus juice can increase the amount of the antioxidants in the ancient beverage that are available for the body to absorb by up to fivefold. The abundance of vitamin C in lemon and other sun-kissed citrus might be the key to this perk. Photo: Adobe Stock 36 • AUGUST <strong>2021</strong>
7Beans + Bell Pepper Vital to transporting oxygen throughout the body, iron is one of the most important minerals in our diets. Of course, a hunk of steak is a stellar source, but you can also get iron from plant-based foods such as beans, lentils, tofu, fortified cereals, spinach, and some whole grains. But there’s a catch: only 2 percent to 20 percent of the iron found in plant foods, called non-heme iron, makes its way from your digestive tract into your blood. But Mother Nature has provided an assist in the form of vitamin C (ascorbic acid), which converts plant-based iron into a form that is more readily absorbed. That’s why a study in the British Journal of Nutrition found that women who ate iron-fortified cereal with kiwi fruit, which is especially rich in vitamin C, were able to raise their iron levels. Other vitamin C-rich foods include bell peppers, tomatoes, broccoli, citrus fruits, and berries. That makes it a good idea to load up a pot of chili with chopped peppers and toss some tomatoes, or even sweet berries, into lentil salads. Double Trouble Not all foods and drinks are a dream team. Time to divorce these couples that don’t play nice together. Photo: Adobe Stock TEA AND MILK A study in the European Heart Journal suggests that you shouldn’t follow the lead of the Brits and spike your tea with milk. Scientists discovered that adding moo juice to tea blunted its cardiovascular benefits. Casein protein in milk may bind up antioxidants in tea, rendering them less available for absorption. Milk may also inhibit tea’s ability to activate a special gene in the body that helps to open blood vessels. COFFEE AND OATS You may not want to chase a bowl of oatmeal with a cup of Joe. Certain polyphenol compounds in coffee can hamper the body’s ability to absorb iron from plant sources such as grains and legumes. Ditto for black tea. Ideally, you want to wait at least one hour after consuming plant-based iron before drinking coffee or tea. The same inhibitory effect doesn’t apply to iron in animal-based foods such as beef. WHITE BREAD AND JAM If you’re going to include refined grains and sugary foods in your diet, it’s best to separate them. That’s because when you combine two or more foods that each have a high glycemic index, your blood sugar will likely soar. What often follows is a sudden sugar drop that can leave you feeling tired and moody. And over time, these spikes in blood sugar brought on by eating too many poor carbs can lead to metabolic conditions such as diabetes. AUGUST <strong>2021</strong> • 37
Page 1 and 2: YOUR ULTIMATE RESOURCE FOR NATURAL
Page 4 and 5: CONTENTS August 2021 / Vol. 83 / No
Page 6 and 7: EDITOR’S * LETTER Leave the Stres
Page 8: NEWS*BITES Top 5 Hormones to Balanc
Page 11 and 12: Scan Me Back-to-School, Back to the
Page 13 and 14: “Take also unto thee Wheat Lentil
Page 15 and 16: Photo: Pornchai Mittongtare; Prop S
Page 17 and 18: Benefits of Pycnogenol All of these
Page 20 and 21: NATURAL REMEDY ❶ YOUR GUT IS A ME
Page 22 and 23: ASK THE NATUROPATHIC DOCTOR * answe
Page 24 and 25: HERBAL WELLNESS * healing botanical
Page 26 and 27: NATURAL BEAUTY * According to The N
Page 28 and 29: ALL THINGS * seasonal guide to supp
Page 30 and 31: AROMATHERAPY Rx * It’s normal to
Page 32 and 33: HAPPY& HEALTHY TEENS 30 • AUGUST
Page 34 and 35: 1 Sleep It’s one of the most crit
Page 36 and 37: When it comes to certain health-boo
Page 40 and 41: ASK THE NUTRITIONIST * Q : I grew u
Page 42 and 43: HEALTHY DISH * Before I introduce t
Page 44 and 45: COOK WITH SUPPLEMENTS * easy ways t
Page 46 and 47: EATING 4 HEALTH * FODMAP stands for
Page 48 and 49: RETAILER SPOTLIGHT Sterling Health
Page 50: RECIPE 4 HEALTH * Granola Girl Ambr

BetterNutrition August 2021

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