Shiitake Mushroom Health Benefits and Side effects

Shiitake mushroom is an edible mushroom, genus Lentinula, beloning to family Marasmiaceae, native to East Asia and widely cultivated for consumption for its health benefits and commercial purpose in many Asian countries.

Nutritional supplements
1. Protein
2. Dietary fiber
3. Vitamin C
4. Vitamin B1 (Thiamin)
5. Vitamin B2 (Riboflavin)
6. Vitamin B3 (Niacin)
7. Vitamin B5 (Pantothenic Acid)
8. Vitamin B6 (Pyridoxine)
9. Folate
10. Vitamin B12 (Cobalamins)
11. Vitamin C
12. Vitamin D
13. Calcium
14. Copper
15. Iron
16.Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Selenium
21. Zinc
22. Etc.

Health benefits
A. Health benefits according to researches
1. Prevents Fat Deposition and Lowers Triglyceride
In the investigation of the effects of Shiitake mushroom on the prevention of alterations of plasma lipid profiles, fat deposition, energy efficiency, and body fat index induced by High-fat diet (HFD) found that the existence of negative correlations between the amount of Shiitake mushroom supplementation and body weight gain, plasma TAG, and total fat masses,
according to "Dietary Shiitake Mushroom (Lentinus edodes) Prevents Fat Deposition and Lowers Triglyceride in Rats Fed a High-Fat Diet" by Handayani D, Chen J, Meyer BJ, Huang XF.(a)

2. Antigingivitis activity
In the assessment of Gingivitis as a result of inflammation of the gums due to the buildup of a microbial biofilm at the gingival margin found that shiitake mushroom extract lowered the numbers of some pathogenic taxa without affecting the taxa associated with health, unlike chlorhexidine which has a limited effect on all taxa, according to "In vitro assessment of shiitake mushroom (Lentinula edodes) extract for its antigingivitis activity" by Ciric L, Tymon A, Zaura E, Lingström P, Stauder M, Papetti A, Signoretto C, Pratten J, Wilson M, Spratt D.(b)

3. Anticariogenic effects
In the analyzing the anticariogenic potential of the (sub)fractions obtained from the edible mushroom shiitake (Lentinula edodes) found that the SF4 of shiitake showed strong inhibiting effect on dentin demineralization and induced microbial shifts that could be associated with oral health. The acid producing potential was increased, suggesting uncoupling of the glycolysis of the microbiota by the exposure to shiitake extract and subfractions 4 (SF4). In conclusion, the results suggest that SF4 of shiitake has an anticariogenic potential, according to "The effects of fractions from shiitake mushroom on composition and cariogenicity of dental plaque microcosms in an in vitro caries model" by Zaura E, Buijs MJ, Hoogenkamp MA, Ciric L, Papetti A, Signoretto C, Stauder M, Lingström P, Pratten J, Spratt DA, Wilson M.(c)

4. Anticaries effect
In the evaluation of the caries-inhibiting effect of the extract from shiitake (Lentinus edodes), found that the firmly adherent plaque in the artificial plaque formation test was strongly inhibited by shiitake extract. The reduction of firmly adherent plaque caused an increase in the incidence of non- and loosely adherent plaque and a decrease in total plaque formation. A significantly lower caries score was observed in specific pathogen-free rats infected with S. mutans JC-2 and fed with a cariogenic diet containing 0.25% shiitake extract as compared with controls fed the cariogenic diet without shiitake extract, according to "Anticaries effect of a component from shiitake (an edible mushroom)" by Shouji N, Takada K, Fukushima K, Hirasawa M.(d)

5. Arthritis
In the investigation the effects of WBM and shiitake mushrooms (SM) on collagen-induced arthritis (CIA) found that Whether mushrooms are beneficial for arthritis management remains to be investigated. To our knowledge, this is the first report demonstrating a possible health benefit of WBM in arthritis treatment, accoridng to "White button and shiitake mushrooms reduce the incidence and severity of collagen-induced arthritis in dilute brown non-agouti mice" by Chandra L, Alexander H, Traoré D, Lucas EA, Clarke SL, Smith BJ, Lightfoot SA, Kuvibidila S.

6. Etc.

B. Health benefits according to concentration
1. Vitamin B3
Vitamin B3 or Niacin is essential for lowering high cholesterol levels, according to the study of "Cholesterol efflux potential and antiinflammatory properties of high-density lipoprotein after treatment with niacin or anacetrapib" by Yvan-Charvet L, Kling J, Pagler T, Li H, Hubbard B, Fisher T, Sparrow CP, Taggart AK, Tall AR., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20448206), forming the components of cells' genetic material DNA during excision repair, according to the study of "Niacin deficiency delays DNA excision repair and increases spontaneous and nitrosourea-induced chromosomal instability in rat bone marrow" by Kostecki LM, Thomas M, Linford G, Lizotte M, Toxopeus L, Bartleman AP, Kirkland JB., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/17618655) and treating diabetes and high blood sugar levels, according to the study of "Treatment of dyslipidemia in patients with type 2 diabetes" by Vijayaraghavan K., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21172030), researcher indicated that a number of lipid-lowering agents, including statins, fibrates, niacin, and bile acid sequestrants, are available to target normalization of the entire lipid profile.

2. Vitamin B5
Vitamin B5 not only plays an important role in speeding wound healing , according to ""Role of pantothenic and ascorbic acid in wound healing processes: in vitro study on fibroblasts" by Lacroix B, Didier E, Grenier JF.,(1), but also enhances the healing of diabetic ulceration, according to "Safety and efficacy of a new honey ointment on diabetic foot ulcers: a prospective pilot study" by Abdelatif M, Yakoot M, Etmaan M.(2)

3. Vitamin B6
Vitamin B6 or Pyridoxine beside is important in enhancing the developing red blood cells by stimulating the production of hemoglobin, it also helps to keep blood sugar levels steady during the process of breaking down stored energy in gestation pregnancy, according to the study of "Improvement of oral glucose tolerance in gestational diabetes by pyridoxine" by Bennink HJ, Schreurs WH., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/1131652)

4. Vitamin B2 (Riboflavin)
Riboflavin depletion in adult humans may only impair proliferation and proliferative potential of intestinal cells, according to "Riboflavin depletion impairs cell proliferation in adult human duodenum: identification of potential effectors" by Nakano E, Mushtaq S, Heath PR, Lee ES, Bury JP, Riley SA, Powers HJ, Corfe BM.(3), but also use effective in treating MADD, according to "Central nervous system and muscle involvement in an adolescent patient with riboflavin-responsive multiple acyl-CoA dehydrogenase deficiency" by Ishii K, Komaki H, Ohkuma A, Nishino I, Nonaka I, Sasaki M.(4)

5. Manganese
Manganese beside is a mineral essential for energy production and metabolism of foods, it also helps to improve immune-system functioning that reduces the risk of inflammation, according to the study of "The effects of 3, 4 or 5 amino salicylic acids on manganese-induced neuronal death: ER stress and mitochondrial complexes" by Yoon H, Lee GH, Kim DS, Kim KW, Kim HR, Chae HJ., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21477646 researchers indicated that the salicylate analogues and the antioxidants did not mediate ER stress in this model. The salicylate analogues reduced reactive oxygen species (ROS) and reversed the deficient mitochondrial membrane potential that was induced by Mn. Taken together, the 3, 4, 5 ASA worked in a similar way, regulating the Mn-induced mitochondrial dysfunction and protecting cells.

6. Etc.

C. Other health benefits
1. Active hexose correlated compound (AHCC)
AHCC is an alpha-glucan rich nutritional supplement produced from the Shiitake mushroom
the second most popular alternative medicine used to treat cancer patients. Study published in 2003 reported improved survival associated with AHCC in primary liver cancer patients after surgical resection of the primary tumor, according to "Alleviating effect of active hexose correlated compound (AHCC) for anticancer drug-induced side effects in non-tumor-bearing mice" by Shigama K, Nakaya A, Wakame K, Nishioka H, Fujii H.(I)

2. Immune system
Shiitake mushroom enhances the immune system in fighting against infection and disease. influenza, viruses and irregular cells growth due to it anti-tumor polysaccharide lentinan, according to "Immunoregulatory effects of the antitumor polysaccharide lentinan on Th1/Th2 balance in patients with digestive cancers" by Yoshino S, Tabata T, Hazama S, Iizuka N, Yamamoto K, Hirayama M, Tangoku A, Oka M.(II)

3. Cholesterol
It also enhances the ration levels of blood cholesterol due to its active compound eritadenine, according to "Eritadenine-induced alterations of plasma lipoprotein lipid concentrations and phosphatidylcholine molecular species profile in rats fed cholesterol-free and cholesterol-enriched diets" by Shimada Y, Morita T, Sugiyama K.(III)

4. Free radicals
Shiitake mushroom contains high levels of antioxidants such as L-ergothioneine, that helps to
reduce the risk of oxidative cause of mutation in cell division and alternation, according to"Ergothioneine; antioxidant potential, physiological function and role in disease" by Cheah IK, Halliwell B.(IV)

5. Liver diseases
Extracts of the mycelium of shiitake mushrooms not only protect the liver but also recover from liver fibrosis, according to "Effects and mechanisms of Acremoniumterricola milleretal mycelium on liver fibrosis induced by carbon tetrachloride in rats" by Tian XP, Yin YY, Li X.(V)

6. Etc.

Side effects
1. Cooking eliminates the effect of toxin lentinan.
2. Purines
Excessive intake can cause kidney stone. People with untreated kidney and gallbladder disease should consult with their doctor before eating high amount of Shiitake mushroom.

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(a) http://www.ncbi.nlm.nih.gov/pubmed/22028957
(b) http://www.hindawi.com/journals/jbb/2011/507908/
(c) http://www.ncbi.nlm.nih.gov/pubmed/21941428
(d) http://www.ncbi.nlm.nih.gov/pubmed/10601791
(e) http://www.ncbi.nlm.nih.gov/pubmed/21106932

(1) http://www.ncbi.nlm.nih.gov/pubmed/3243694
(2) http://www.ncbi.nlm.nih.gov/pubmed/18376651
(3) http://www.ncbi.nlm.nih.gov/pubmed/20848206
(4) http://www.ncbi.nlm.nih.gov/pubmed/19783111

(I) http://www.ncbi.nlm.nih.gov/pubmed/19827270
(II) http://www.ncbi.nlm.nih.gov/pubmed/11205205
(III) http://www.ncbi.nlm.nih.gov/pubmed/12834276
(IV) http://www.ncbi.nlm.nih.gov/pubmed/22001064
(V) http://www.ncbi.nlm.nih.gov/pubmed/21598420

Organic soy sauce (non GMO)

Soy sauce
Soy sauce is a seasoning produced by fermenting soybeans and filamentous fungus, along with water and salt after a period of sometime, it yields a moromi or thick mash of cereal to obtain soy sauce by pressing it to liquid form. Tamari is made by collecting the liquid which was pressed and the liquid drained drains from miso after a certain time of fermentation.

Nutritional supplements
1. Sodium
2. protein
3. Fat
4. Niacin (Vitamin B3)
5. Iron
6. Manganese
7. Magnesium
7. Phosphorus
8. Riboflavin
9. Vitamin B6
10. Isoflavones
11. Etc

Health benefits
A. Health benefits according to studies
1. Cardiovascular health
In the investigation of dietary proteins and their effect in heart diseases found that a direct cholesterol lowering effect of proteins has not been shown. Despite earlier research indicating that soy protein has cardioprotective effects as compared to other proteins, these observations have not been confirmed by randomized placebo-controlled trials. However, most experts recommend the consumption of foods rich in plant proteins as alternatives to meat and dairy products rich in saturated fat and containing cholesterol, according to "Dietary proteins and atherosclerosis" by Darioli R.(a)

2. Perennial allergic rhinitis (PAR)
In the study of isolated a halophilic lactic acid bacterium, Tetragenococcus halophilus Th221, from soy sauce moromi and the its effect on serum total immunoglobulin E, found that The change in serum total immunoglobulin E improved significantly at the end of the trial compared with the beginning in this group (p < 0.05). The safety of Th221 treatment was confirmed by laboratory tests and inspection of the general condition of each subject and concluded that Th221 can be expected to safely improve the symptoms of PAR, according to "Clinical efficacy of halophilic lactic acid bacterium Tetragenococcus halophilus Th221 from soy sauce moromi for perennial allergic rhinitis" by Nishimura I, Igarashi T, Enomoto T, Dake Y, Okuno Y, Obata A.(b)

3. Anti-allergic activities
In the assessment of oral supplementation of Shoyu polysaccharides (SPS) and its effective intervention for patients with perennial allergic rhinitis found that evaluation of the medication's effectiveness after 4 weeks treatment showed significant differences between the SPS- and placebo-treated groups (p<0.05). In conclusion, SPS of soy sauce improved the quality of life for patients with perennial allergic rhinitis, and soy sauce would be useful in an anti-allergic therapy utilizing everyday foods, according to "Quality of life improvement with soy sauce ingredients, Shoyu polysaccharides, in perennial allergic rhinitis: a double-blind placebo-controlled clinical study" by Kobayashi M, Matsushita H, Shioya I, Nagai M, Tsukiyama R, Saito M, Sugita T, Sugimura T, Yamamoto K.(c)

4. Breast cancer
In the analyzing of Shoyu and on the gastric mucosa of the rat found that the animals given shoyu were smaller than the controls; 15 intact rats receiving the sauce were healthy at 33 months compared with 7 controls. Only 9 of 50 operated rats lived 33 months. Breast tumors developed in 10 control rats but in none given shoyu. The distribution of other tumors was the same,... and concluded that Shoyu did not appear to be a carcinogen in the rat; its prolonged use impaired neither health nor longevity. Long-term use was associated with gastric mucus loss and nuclear changes in a few rats, occasionally with a mild gastritis. according to "Long-term effect of shoyu (Japanese soy sauce) on the gastric mucosa of the rat" by MacDonald WC, Dueck JW.(4)

5. Hypolipidemic effect
In the observation of Soy sauce (Shoyu), a traditional Japanese fermented seasoning and its effect on cholesterol level found that in a 4-week randomized, double-blind, placebo-controlled parallel group study, hyperlipidemic men (TG >150 mg/dl) were treated with 600 mg of SPS (n=15) or placebo (n=15) daily. After 4 weeks, serum TG levels in the SPS-treated group were significantly (P<0.05) lower than the baseline (0 week). In conclusion, SPS of soy sauce reduce lipid absorption, and soy sauce is a potentially promising seasoning for the treatment of hyperlipidemia through food, according to "Hypolipidemic effect of Shoyu polysaccharides from soy sauce in animals and humans" by Kobayashi M, Magishi N, Matsushita H, Hashimoto T, Fujimoto M, Suzuki M, Tsuji K, Saito M, Inoue E, Yoshikawa Y, Matsuura T.(e)

6. Etc.

B. Health benefits according to concentration
1. Tryptophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(1)

2. Manganese
Manganese beside plays an vital role for the proper and normal growth of human bone structure (accodring to the study of "Bone formation within alumina tubes: effect of calcium, manganese, and chromium dopants" by Pabbruwe MB, Standard OC, Sorrell CC, Howlett CR., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/15109850)), it also helps to reduce the risk of cancer, (according to the study of "The effects of 3, 4 or 5 amino salicylic acids on manganese-induced neuronal death: ER stress and mitochondrial complexes" by Yoon H, Lee GH, Kim DS, Kim KW, Kim HR, Chae HJ., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21477646 researchers indicated that the salicylate analogues and the antioxidants did not mediate ER stress in this model. The salicylate analogues reduced reactive oxygen species (ROS) and reversed the deficient mitochondrial membrane potential that was induced by Mn. Taken together, the 3, 4, 5 ASA worked in a similar way, regulating the Mn-induced mitochondrial dysfunction and protecting cells.

3. Protein
Protein beside is important building block of bones, muscles, cartilage, skin, and blood, it also enhances the nervous system in information transmitting between cells and cells of the other parts of the body, thus reducing the risk of nervous tension, (according to the study of "The planar polarity protein Scribble1 is essential for neuronal plasticity and brain function" by Moreau MM, Piguel N, Papouin T, Koehl M, Durand CM, Rubio ME, Loll F, Richard EM, Mazzocco C, Racca C, Oliet SH, Abrous DN, Montcouquiol M, Sans N, posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20660256)

4. Niacin or vitamin B3
Niacin or vitamin B3 beside is important in production of energy in metabolism of carbohydrate, it also essential for DNA repairing, according to the study of `Niacin deficiency delays DNA excision repair and increases spontaneous and nitrosourea-induced chromosomal instability in rat bone marrow`by Kostecki LM, Thomas M, Linford G, Lizotte M, Toxopeus L, Bartleman AP, Kirkland JB., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/17618655), production of steroid hormones in the adrenal gland, improving blood circulation and lowering the bad cholesterol (LDL) levels., according to the study of `Lowering LDL cholesterol with margarine containing plant stanol/sterol esters: is it still relevant in 2011?`by Doggrell SA., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21296266)

5. Etc.

C. Other health benefits
Since soy sauce contains high amount of sodium, a trace mineral is classified as a cause of heart diseases and stroke if eating in high amount. In fact with correct amount, soy sauce not only helps to replace the daily intake of sodium but also enhances health benefits
1. Cholesterol
Certain studies found that certain types of soy sauce (popular in Chinese cookery) have been shown to reduce the levels of bad cholesterol (LDL) because of the existence of large amounts of the isoflavones, so choose your soy sauce wisely, according to the study of `Soy isoflavones lower serum total and LDL cholesterol in humans: a meta-analysis of 11 randomized controlled trials`by Taku K, Umegaki K, Sato Y, Taki Y, Endoh K, Watanabe S., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/17413118)

2. Isoflavones
Isoflavones is one of the weak estrogen that can compete with estrogen for the same receptor sites, as it decreasing the health risks of excess estrogen, promoting healthy menstrual cycle and reducing the risk of cancers caused by high levels of strong estrogen., according to the study of `Red clover and soy isoflavones-an in vitro safety assessment`by Reiter E, Gerster P, Jungbauer A., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21801124), researchers wrote that
Isoflavones and plant extracts significantly reduced the proliferation activity of the treated cancer cell lines.

3. Riboflavin
Riboflavin or vitamin B2 besides is important for the production of energy in the metabolism of fats, carbohydrates, and proteins due to its coenzymes, flavin adenine dinucleotide and Flavin mononucleotide properties, it also is the best of natural element for treating migraines and muscle pain reliever used together with magnesium, according to the study of `Effectiveness of high-dose riboflavin in migraine prophylaxis. A randomized controlled trial`by Schoenen J, Jacquy J, Lenaerts M., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/9484373)

4. Magnesium
Magnesium beside helps to maintain the right ratio with calcium, thus aiding the digestive system in absorption of calcium, according to the study of `Associations of calcium and magnesium in serum and hair with bone mineral density in premenopausal women`by Song CH, Barrett-Connor E, Chung JH, Kim SH, Kim KS., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/17848724) it also reduces the risk of irregular heart beat and impairs glucose tolerance, according to the study of `Dietary magnesium deficiency induces heart rhythm changes, impairs glucose tolerance, and decreases serum cholesterol in post menopausal women`by Nielsen FH, Milne DB, Klevay LM, Gallagher S, Johnson L., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/17536123)

5. Etc.

Side effects
1. High amount of sodium in say sauce is not for people with high blood pressure, but one can choose low sodium soy sauce fitted for your needs.
2. Allergic reactions in some people
3. Etc.

Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

For the world Super Foods, visit http://theworldbestsuperfoods.blogspot.com/2011/12/world-best-super-foods.html
For other health articles, please visit http://medicaladvisorjournals.blogspot.com/

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/22139566
(b) http://www.ncbi.nlm.nih.gov/pubmed/19240374
(c) http://www.ncbi.nlm.nih.gov/pubmed/15492861
(d) http://www.ncbi.nlm.nih.gov/pubmed?term=Shoyu%20and%20breast%20cancer
(e) http://www.ncbi.nlm.nih.gov/pubmed/18813866

(1) http://www.ncbi.nlm.nih.gov/pubmed/19539268

Dulse (Palmaria)

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Dulse is a red seaweed of genus Palmaria, belong to Family Palmariaceae that grows attached to rocks by a "holdfast" in the North Atlantic and Northwest Pacific. It is commonly used in Ireland and Atlantic Canada both as food and medicinally and is now shipped around the globe. Dulse is found in many health food stores or fish markets or can be ordered directly from local distributors.

Nutritional supplements
1. Protein
2. Carbohydrate
3. Fat
4. Sodium
5. Potassium
6. Calcium
7. Iodine
8. Iron
9. Magnesium
10. Copper
11. Zinc
12. Vitamin A
13. Vitamin B1 (Thiamine)
14. Vitamin B2 (Riboflavin)
15. Vitamin B3(Niacin)
16. Vitamin B6 (Pyrodoxine)
17. Vitamin B12
18. Vitamin C
19. Vitamin E
20. Etc.

Health benefits
A. Health benefits according to studies
1. Antiproliferative activities
In the investigation of red alga, dulse (Palmaria palmata) and three kelp (Laminaria setchellii, Macrocystis integrifolia, Nereocystis leutkeana) extract and theirs antiproliferative effect found that the antiproliferative efficacy of these algal extracts were positively correlated with the total polyphenol contents (p<0.05), suggesting a causal link related to extract content of kelp phlorotannins and dulse polyphenols including mycosporine-like amino acids and phenolic acids, according to "Antioxidant and antiproliferative activities of extracts from a variety of edible seaweeds" by Yuan YV, Walsh NA.(a)

2. Health benefits
In the assessment of nutritional and physiological properties of edible seaweeds is presented. Seaweeds are traditionally consumed in Asia as sea vegetables found that Seaweeds showed important functional activities, such as antioxidant, antimutagenic and anticoagulant effect, antitumor activity, and an important role in the modification of lipid metabolism in human body. In conclusion, seaweeds have a high nutritional value, therefore an increase in their consumption, would elevate the foods offer to population, according to "[Nutritional evaluation and physiological effects of edible seaweeds].[Article in Spanish]" by Jiménez-Escrig A, Goñi Cambrodón I.(b)

3. Antioxidant
In assessment of polyphenol content of the dulse extract of two grades of dulse harvested from Canadian Maritime locations differing in UV radiation exposure (i.e. west versus east coasts of Grand Manan Island, New Brunswick) and their antiodant effects found that The 1-butanol soluble extract from Grade 1 dulse (reduced UV-exposure) exhibited lower reducing activity versus Grade 2 dulse (greater UV exposure) reflecting a lower requirement for endogenous antioxidant protection. Grade 1 and 2 dulse extracts both inhibited (p0.03) AAPH-induced lipid peroxidation, but had no effect on AMVN-induced lipid peroxidation, demonstrating the aqueous nature of the antioxidants involved, according to "Extracts from dulse (Palmaria palmata) are effective antioxidants and inhibitors of cell proliferation in vitro" by Yuan YV, Carrington MF, Walsh NA.(c)

4. Biosorption of heavy metals
In the analyzing the biosorption of heavy metals from aqueous solutions of red algae (Palmaria palmata) found that The highest maximum sorption capacity q(max), derived from the Langmuir model was 15.17 mg g(-1) for lead and 6.65 mg g(-1) for copper (dry weight metal/dry weight biosorbent) at a pH of 5.5-6. The affinity of metals for P. palmata was found to decrease in the order: Pb2+ > Cd2+ > Cu2+ > Ni2+. The factors influencing copper and lead uptake were found to be contact time, pH, initial concentration and temperature. Biosorption of copper and lead was a rapid process, with 70% and 100% of the respective uptakes occurring within the first 10 minutes, according to "Biosorption of heavy metals by red algae (Palmaria palmata)" by Prasher SO, Beaugeard M, Hawari J, Bera P, Patel RM, Kim SH.(d)

B. Health benefits according to concentration
1. Vitamin B6
a. Memory Improvements
In the investigation of Vitamin B6 (Pyridoxine) and Memory Improvements found that The multivitamin improved speed of response on a measure of spatial working memory, according to ""Memory improvements in elderly women following 16 weeks treatment with a combined multivitamin, mineral and herbal supplement : A randomized controlled trial" by Macpherson H, Ellis KA, Sali A, Pipingas A.(1)

b. Anti cancer effects
In the observation of Vitamin B6 (Pyridoxine) and its anti cancer effects found that vitamin B6 is involved in the methyl donor cycle ant thus, some of the antitumor properties of vitamin B6 may involve an indirect effect on the level of DNA or histone methylation. according to ""Vitamin B6 and cancer: from clinical data to molecularly mechanisms" by Sujol G, Docquier A, Boulahtouf A, Castet-Nicolas A, Cavaillès V.(2)

2. Vitamin B12
In the evaluation of vitamin B12 in Turnip greens found that vitamin Bi2 was present in the
leaves of a higher plant in amounts. there is no evidence supporting the synthesis of vitamin Bi2 by a higher plant. Was it produced by soil microorganisms and subsequently absorbed via the plant roots? There is ample proof of such synthetic activity by certain microorganisms and of vitamin B12 activity in soil , but no evidence that the vitamin B]2molecule is absorbed by the plant from the soil. Could it have been produced by bacteria living epiphytically
on the turnip leaf? Ericson and Lewis ('54) postulated such a relationship in their studies of vitamin Bt2 compounds found in certain algae, according to "STUDIES OF VITAMIN B12IN TUENIP GREENS" by LOUISE F. GEAY ANDLOUISE J. DANIEL(3)

3. Iron
Beside as a mineral in carrying life-giving oxygen to human blood cells and maintaining robust health as an essential protein component for metabolism, it also helps in synthesis of a number of essential neurotransmitters like dopamine, nor-epinephrine, along with serotonin. acccording to the study of "Brain Iron Dysregulation and the Risk of Ageing White Matter Lesions" by Gebril OH, Simpson JE, Kirby J, Brayne C, Ince PG., posted in PubMed, researchers found that The mRNA expression using QPCR suggests a pattern that favours decreased intracellular iron influx, increased ferrous oxidation and increased iron export from the cells. Iron metabolism seems to be changed in brains with WML, increased elemental iron in these brains and in turn increased production of free oxidative radicals could represent a potentiating factor for the development of ageing WML. .

4. Potassium
Potassium beside is important in maintaining the regular contraction and relaxation of the muscle, that helps to reducing the risk of hypokalemia, it also helps the lymphatic system in regulating the levels of fluid in the body, thus lessening the risk of lymphedema, swelling caused by the accumulation of lymph fluid. In a study of "Narrative review: evolving concepts in potassium homeostasis and hypokalemia" by Greenlee M, Wingo CS, McDonough AA, Youn JH, Kone BC., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/19414841), researchers found that recent experimental insights into the participation of feedback and feedforward control mechanisms in potassium homeostasis. New data make clear that feedforward homeostatic responses activate when decreased potassium intake is sensed, even when plasma potassium concentration is still within the normal range and before frank hypokalemia ensues, in addition to the classic feedback activation of renal potassium conservation when plasma potassium concentration decreases.

5. Etc.

C. Other health benefits
1. Weigh loss
As a rich source of fiber, dulse beside enhances the process of digestion, it also helps to make the stomach feeling fullness, thus reducing the risk of insulin cause of food craving, leading to weight loss, According to the study of Free-living, overweight and obese adults (N=204, body mass index 25 to 45) with baseline LDL cholesterol levels 130 to 200 mg/dL (3.4 to 5.2 mmol/L) were randomized; 144 were included in the main analysis of participants who completed the trial without significant protocol violations, conducted by Provident Clinical Research, Glen Ellyn, posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20102847.

2. Thyroid gland
Oidine is essential for the functioning of thyroid gland in secreting thyroid hormone into blood stream by converting to iodide through many complicated mechanism. Deficiency of iodine causes developmental delays, hypothyroidism, symptoms of which are extreme fatigue, mental slowing, depression, weight gain, etc., according to the study of "Hypothyroidism and thyroid substitution: historical aspects" by Lindholm J, Laurberg P., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21760981), researchers found that less than 50 years later, effective treatment was introduced. Another 50 years later, autoimmune thyroiditis was ascertained as the most frequent cause of hypothyroidism (in areas with no iodine deficiency). This paper gives a short survey of the history of hypothyroidism and its treatment.

3. Chlorophyll
Chlorophyll, a green pigment found in almost all plants, algae, and cyanobacteria, beside it is best known for its cleansing body and healing to vital organs properties. It also reduces the binding of carcinogens to DNA in the liver and other organs, thus reducing the risk of cancer according to the study of "Natural compounds in the human diet and their ability to bind mutagens prevents DNA-mutagen intercalation" by Osowski A, Pietrzak M, Wieczorek Z, Wieczorek J., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20706936), researchers indicated that in order to bind 50% of the mutagen in a complex, less than twice the concentration of chlorophyllin was needed......

4. Lymphatic function
Since it contains a measurable amount of potassium, it helps to balance the ratio of sodium, thus enhancing the lymphatic functioning in regulating the fluid in the body, resulting in lessening the risk of water retention, according to the article of "Sodium and Potassium Balance" post in Rapunzel's Delight .com

5. Vision health
Eating a proper amount of vitamin A to the diet helps to reduce the risk of irreversibly oxidized form of retinol by converting to the retinal (retinaldehyde) form, which is essential for vision health, according to the study of "The intake of carotenoids in an older Australian population: The Blue Mountains Eye Study" by Manzi F, Flood V, Webb K, Mitchell P., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/12020387)

6. Etc.

Side effect
1. pollution with heavy metal elements.
2. Etc.

Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

For the world Super Foods, visit http://theworldbestsuperfoods.blogspot.com/2011/12/world-best-super-foods.html
For other health articles, please visit http://medicaladvisorjournals.blogspot.com/

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/16554116
(b) http://www.ncbi.nlm.nih.gov/pubmed/10488389
(c) http://www.ncbi.nlm.nih.gov/pubmed/15833383
(d) http://www.ncbi.nlm.nih.gov/pubmed/15551823

(1) http://www.ncbi.nlm.nih.gov/pubmed/22006207
2) http://www.ncbi.nlm.nih.gov/pubmed/22001823
(3) http://jn.nutrition.org/content/67/4/623.full.pdf

Almonds (Prunus Dulcis)

Almond
Almond consists of an outer hull and a hard shell with the seed (nut) inside is native to the Middle East. It is most widely cultivated seed in the world for it economic and health benefit.

Recommend Reading
Super Food Library
The Nature Super Food For Health Living and Longevity
And Look 10-20 Years Younger Than Your Biological Age

Nutritional Supplement
1. Fiber
2. Saturated, monounsaturated, polyunsaturated fat
3. Thiamine (Vitamin B1)
4. Riboflavin (Vitamin B2)
5. Niacin (Vitamin B3)
6. Pantothenic acid (B5)
7. Vitamin B6
8. Folate (Vitamin B9)
9. Vitamin E
10. Calcium
11. Magnesium
12. Phosphorus
13. Potassium
14. Zinc
15. Protein
16. Trypophan
17. Etc.

Health Benefits
A. Health benefits according to studies
1. Cholesterol
In the research of almond consumption in the improvement of serum lipid profiles found that almond consumption ranging from 25 to 168 g/day significantly lowered total cholesterol [weighted mean difference -6.95 mg/dL (95% confidence interval [CI] -13.12 to -0.772) (-0.18 mmol/L [95% CI -0.34 to -0.02])] and showed a strong trend toward reducing LDL cholesterol [weighted mean difference -5.79 mg/dL (95% CI -11.2 to 0.00) (-0.15 mmol/L [95% CI -0.29 to 0.00])]. No significant effect on HDL cholesterol, triglycerides, or LDL:HDL ratio was found, according to "Almonds have a neutral effect on serum lipid profiles: a meta-analysis of randomized trials" by Phung OJ, Makanji SS, White CM, Coleman CI.(a)

2. Energy
In the comparison of snacking on almonds and cereal bars and theirs effect on weight gain and energy found that almonds and cereal bars promoted a higher eating frequency, but not a higher energy intake. Advice to snack on either almonds or cereal bars did not result in weight gain, suggesting that energy compensation took place, according to "The effect of including a conventional snack (cereal bar) and a nonconventional snack (almonds) on hunger, eating frequency, dietary intake and body weight" Zaveri S, Drummond S.(b)

3. Colon cancer
In the assessment of nuts consumption and theirs essential macro- and micronutrients effects found that all nut extracts and nut fs showed a strong antioxidant potential. Furthermore, all fs, except the fs pistachio, reduced growth of HT29 cells significantly. DNA damage induced by H2O2 was significantly reduced by the fs of walnuts after 15 min co-incubation of HT29 cells. In conclusion, this is the first study which presents the chemopreventive effects (reduction of tumour-promoting desoxycholic acid, rise in chemopreventive SCFA, protection against oxidative stress) of different nuts after in vitro digestion and fermentation, and shows the potential importance of nuts in the prevention of colon cancer, according to "In vitro fermented nuts exhibit chemopreventive effects in HT29 colon cancer cells" by Lux S, Scharlau D, Schlörmann W, Birringer M, Glei M.(c)

4. Microbial metabolism
In the identification of almond polyphenols and theirs effect on microbial metabolism.
found that depending of the type of metabolite, maximum urinary excretion was attained at different time in comparison to the control group in the course of the 24-h period of urine excretion, allowing us to establish the onset of microbial metabolism, according to "Almond (Prunus dulcis (Mill.) D.A. Webb) polyphenols: from chemical characterization to targeted analysis of phenolic metabolites in humans" by Bartolomé B, Monagas M, Garrido I, Gómez-Cordovés C, Martín-Alvarez PJ, Lebrón-Aguilar R, Urpí-Sardà M, Llorach R, Andrés-Lacueva C.(d)

5. Antioxidants
In the evaluation of antioxidant properties of almond green husks (Cvs. Duro Italiano, Ferraduel, Ferranhês, Ferrastar and Orelha de Mula), chestnut skins and chestnut leaves (Cvs. Aveleira, Boa Ventura, Judia and Longal) found that all the assayed by-products revealed good antioxidant properties, with very low EC(50) values (lower than 380 μg/mL), particularly for lipid peroxidation inhibition (lower than 140 μg/mL). The total phenols and flavonoids contents were also determined. The correlation between these bioactive compounds and DPPH (2,2-diphenyl-1-picrylhydrazyl) radical scavenging activity, reducing power, inhibition of β-carotene bleaching and inhibition of lipid peroxidation in pig brain tissue through formation of thiobarbituric acid reactive substances, was also obtained, according to "Antioxidant potential of chestnut (Castanea sativa L.) and almond (Prunus dulcis L.) by-products" by Barreira JC, Ferreira IC, Oliveira MB, Pereira JA.(e)

6. Etc.

B. Health benefits according to concentration
1. Manganese
It is one of important trace in preventing osteoporosis, according to the study of "[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]" by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(1)and regulating blood sugar level, according to the study of "[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]" by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(2)

2. Vitamin E
Vitamin E not only reduces the the risk of anxiety, according to "Dietary Vitamin E Deficiency Increases Anxiety-Like Behavior in Juvenile and Adult Rats" by Terada Y, Okura Y, Kikusui T, Takenaka A.,(3) but also promote bone health, according to "Vitamin E prevents steroid-induced osteonecrosis in rabbits" by Kuribayashi M, Fujioka M, Takahashi KA, Arai Y, Ishida M, Goto T, Kubo T.,(4)

3. Magnesium
Magnesium not only important for bone health, according to the study of "Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?" by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(5) but also play and important role in protecting against Alzheimer's disease, according to the study of "Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease" by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(6)

4. Tryptophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(7)

5. Copper
Copper plays a role in a wide range of physiological processes, such as iron utilization of enhancing the hemoglobin. and reduction of malabsorption syndrome. according to the study of "Beneficial effect of goat milk on nutritive utilization of iron and copper in malabsorption syndrome" by Barrionuevo M, Alferez MJ, Lopez AI, Sanz SM, Campos MS., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/11949871).

6. Etc.

C. Other health benefits
1. Cardiovascular diseases
Since it contains high amount of Omega 3 fatty acid, it helps to prevent the risk of cardiovascular diseases by reducing arrhythmias and altering production of prostaglandins, which reduces inflammation and improves platelet and endothelial function, according to "Omega-3 Fatty acids for cardiovascular disease prevention" by Defilippis AP, Blaha MJ, Jacobson TA.(I)

2. Fiber
a) Diabetes
Since it contains high amount of fiber, it helps to release glucose into blood stream slowly with stressing the pancreas in constantly introduction of insulin, causing insulin sensitive and type II dilates, accoprding to 'Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(II)

b) Constipation
Fiber also improves the digestive system in expelling waste by enhancing the movement of large intestine, according to "A dietary fiber mixture versus lactulose in the treatment of childhood constipation: a double-blind randomized controlled trial" by Kokke FT, Scholtens PA, Alles MS, Decates TS, Fiselier TJ, Tolboom JJ, Kimpen JL, Benninga MA.(III)

3. Heart diseases
Since it contain high amount of antioxidants, it reduces the risk of forming of free radicals by enhancing the immune system function against oxidation, according to "Effects of antioxidants on immune system ageing" by De la Fuente M.(IV)

4. Osteoporosis
Magnesium enhances the absorption of calcium, a mineral that is vital to bone formation and bone health, according to "Magnesium deficiency and osteoporosis: animal and human observations" by Rude RK, Gruber HE.(V)

5. Fibromyalgia
Magnesium also helps to maintain a proper function of body muscles, thus reducing the risk of stiff muscles, according to "Selenium and magnesium status in fibromyalgia" by Eisinger J, Plantamura A, Marie PA, Ayavou T.(VI)

6. Etc.

Side effects
1. Allergies
Almonds may cause allergy or intolerance.
2. Oxalation
Do not eat almond, if you have existed kidney and gallbladder problems.
3. Etc.

Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

For the world Super Foods, visit http://theworldbestsuperfoods.blogspot.com/2011/12/world-best-super-foods.html
For other health articles, please visit http://medicaladvisorjournals.blogspot.com/

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/19394473
(b) http://www.ncbi.nlm.nih.gov/pubmed/19743983
(c) http://www.esaim-m2an.org/action/displayAbstract?fromPage=online&aid=8457419&fulltextType=RA&fileId=S0007114511006647
(d) http://www.ncbi.nlm.nih.gov/pubmed/20361924
(e) http://www.ncbi.nlm.nih.gov/pubmed/21339136

(I) http://www.ncbi.nlm.nih.gov/pubmed/20842560
(II) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(III) http://www.ncbi.nlm.nih.gov/pubmed/18979582
(IV) http://www.ncbi.nlm.nih.gov/pubmed/12142953
(V) http://www.ncbi.nlm.nih.gov/pubmed/15607643
(VI) http://www.ncbi.nlm.nih.gov/pubmed/7786692

(1) http://www.ncbi.nlm.nih.gov/pubmed/12870295
(2) http://www.ncbi.nlm.nih.gov/pubmed/22072339
(3) http://www.ncbi.nlm.nih.gov/pubmed/21979061
(4) http://www.ncbi.nlm.nih.gov/pubmed/20170436

(5) http://www.ncbi.nlm.nih.gov/pubmed/18695768

(6) http://www.ncbi.nlm.nih.gov/pubmed/21951617
(7) http://www.ncbi.nlm.nih.gov/pubmed/19539268

Pumpkin seed

Pumpkin seed

Pumpkin seed or pepita is an edible seed of a pumpkin with flat, dark green color. Pumpkin is the genus Cucurbita and belong the family Cucurbitaceae. The origin of pumpkins is unknown, although many people believe that they have originated in North America.

Nutritional Supplements
1. Manganese
2. Magnesium
3. Phosphorus

4. Tryptophan

5. Iron

6. Copper

7. Zinc

8. Vitamin K

9. Protein
10. Potassium

11. Polyunsaturated fatty acids

12. Etc.

Caution: Excessive heat destroys some of their nutritive value.

Health benefits
A. According to the researches
1. Antihypertensive and Cardioprotective
In the investigation of Pumpkin seed oil and it effects on cardiovascular diseases indicated that after Pumpkin seed oil (40 or 100?mg/kg), amlodipine (0.9?mg/kg), or vehicle (control) was given once daily orally for 6 weeks, l-NAME administration resulted in a significant increase in BP starting from the second week. Pumpkin seed oil or amlodipine treatment significantly reduced the elevation in BP by l-NAME(nitro-l-arginine methyl ester hydrochloride) and normalized the l-NAME-induced ECG(electrocardiogram ) changes?namely, prolongation of the RR interval, increased P wave duration, and ST elevation. Both treatments significantly decreased the elevated levels of MDA(plasma malondialdehyde) and reversed the decreased levels of NO(serum nitric oxide) metabolites to near normal values compared with the l-NAME-treated group according to the study of "Antihypertensive and Cardioprotective Effects of Pumpkin Seed Oil" by El-Mosallamy AE, Sleem AA, Abdel-Salam OM, Shaffie N, Kenawy SA.(a)

2. Diabetes
In the evaluation of Flax and Pumpkin seeds mixture and their hypoglycemic and antioxidant effects on the kidney of alloxan-induced diabetic rats found that that Flax and Pumpkin seeds mixture supplemented in diet of diabetic rats may be helpful to prevent diabetes and its complications, according to the study of "Flax and Pumpkin seeds mixture ameliorates diabetic nephropathy in rats" by Makni M, Sefi M, Fetoui H, Garoui el M, Gargouri NK, Boudawara T, Zeghal N.(b)

3. Hypolipidemic and hepatoprotective effects
In the examination of of Flax and Pumpkin seeds mixture and their anti-atherogenic and hepatoprotective activities found that flax and pumpkin seed mixture had anti-atherogenic and hepatoprotective effects which were probably mediated by unsaturated fatty acids present in seed mixture, according to the study of "Hypolipidemic and hepatoprotective effects of flax and pumpkin seed mixture rich in omega-3 and omega-6 fatty acids in hypercholesterolemic rats" by Makni M, Fetoui H, Gargouri NK, Garoui el M, Jaber H, Makni J, Boudawara T, Zeghal N.(c)

4. Liver cancer
In the research of extracted cucurmosin (CUS) from the sarcocarp of Cucrubita moschata (pumpkin) and it anti-proliferative effects found that CUS has potential anticancer activity for human hepatoma, which can be attributed in part to its inhibition of proliferation and apoptosis, induced by decreasing the bcl-2:bax ratio and caspase-3 activation, according to the study of "Anti-proliferative effects of cucurmosin on human hepatoma HepG2 cells" by Xie J, Que W, Liu H, Liu M, Yang A, Chen M.(d).

5. Benign prostatic hyperplasia
In the abservation of pumpkin seed oil and saw palmetto oil and its benign prostatic hyperplasia.effect found that suggested that administrations of pumpkin seed oil and saw palmetto oil are clinically safe and may be effective as complementary and alternative medicine treatments for benign prostatic hyperplasia, according to the study of "Effects of pumpkin seed oil and saw palmetto oil in Korean men with symptomatic benign prostatic hyperplasia" by Hong H, Kim CS, Maeng S.(e)

6. Prostate cancer
In the study of ProstaCaid (PC) which contain many herbs, including pumpkin seeds and it anti prostate cancer effects found that PC treatment resulted in the inhibition of cell proliferation of the highly invasive human hormone refractory (independent) PC-3 prostate cancer cells in a dose- and time-dependent manner with IC50 56.0, 45.6 and 39.0 µg/ml for 24, 48 and 72 h, respectively. DNA-microarray analysis demonstrated that PC inhibits proliferation through the modulation of expression of CCND1, CDK4, CDKN1A, E2F1, MAPK6 and PCNA genes, according to the study of "Suppression of growth and invasive behavior of human prostate cancer cells by ProstaCaid™: mechanism of activity" by Jiang J, Eliaz I, Sliva D.(f)

B. Health benefits according to the concentration
1. Manganese
It is one of important trace in preventing osteoporosis, according to the study of "[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]" by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(1)and regulating blood sugar level, according to the study of "[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]" by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(2)

2. Magnesium
Magnesium not only important for bone health, according to the study of "Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?" by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(3) but also play and important role in protecting against Alzheimer's disease, according to the study of "Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease" by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(4)

3. Phosphorus
Phosphorus forms an important part of the process related to growth and maintenance of bones and teeth, according to the study of "Alterations in phosphorus, calcium and PTHrP contribute to defects in dental and dental alveolar bone formation in calcium-sensing receptor-deficient mice" by Sun W, Sun W, Liu J, Zhou X, Xiao Y, Karaplis A, Pollak MR, Brown E, Goltzman D, Miao D.(5)

4. Etc.

C. Other health benefits

1. Zinc
Pumpkin seed contains high amount of zinc that is best known for treating enlarged prostate and benefiting people with prostate cancer and enhancing the prostate gland in secreting semen for aiding the sperm production, according to the study of "Prostate-specific antigen levels in relation to cadmium exposure and zinc intake: results from the 2001-2002 National Health and Nutrition Examination Survey' by van Wijngaarden E, Singer EA, Palapattu GS.(6)

2. Tryptophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(7)

3. Antioxidant
Manganese superoxide dismutase (MnSOD), an enzyme located in mitochondria, is the key enzyme that protects the energy-generating mitochondria from oxidative damage caused by free radicals, according to the study of `The role of manganese superoxide dismutase in inflammation defense`by Li C, Zhou HM.(8)

4. Metabolic syndrome
Magnesium enhances the digestive system in absorbing calcium, thus increasing the bone density, according to the study of "Magnesium deficiency and metabolic syndrome: stress and inflammation may reflect calcium activation" by Rayssiguier Y, Libako P, Nowacki W, Rock E.(9)

5. Copper
Beside it is best known for its function in enhancing the production of red blood cells for treaatemtyn of anemia, according to the study of " Update on anemia and neutropenia in copper deficiency" by Lazarchick J.(10), copper is alo an important trace mineral for the protection of bone density, according to the study of "The relationship of nutritional copper to the development of postmenopausal osteoporosis in rats" by Yee CD, Kubena KS, Walker M, Champney TH, Sampson HW.(11)

6. Etc.

Side Effects

1. Oxalates
Pumpkin seed contain as measure amount of oxalates that can cause problem for people with untreated kidney and gallbladder diseases.
2. Purines
Purines in pumpkin seed can cause the forming of uric acid if accumulated in excessive amount

3. No other side effects are known

Healthy Happy Herbs
A Beginner's Guide To Herbs And
Herb Gardening Step by Step
Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

For the world Super Foods, visit http://theworldbestsuperfoods.blogspot.com/2011/12/world-best-super-foods.html
For other health articles, please visit http://medicaladvisorjournals.blogspot.com/

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/22082068
(b) http://www.ncbi.nlm.nih.gov/pubmed/20570704
(c) http://www.ncbi.nlm.nih.gov/pubmed/18938206
(d) http://www.ncbi.nlm.nih.gov/pubmed/21964700
(e) http://www.ncbi.nlm.nih.gov/pubmed/20098586
(1) http://www.ncbi.nlm.nih.gov/pubmed/12870295
(2) http://www.ncbi.nlm.nih.gov/pubmed/22072339
(3) http://www.ncbi.nlm.nih.gov/pubmed/18695768
(4) http://www.ncbi.nlm.nih.gov/pubmed/21951617
(5) http://www.ncbi.nlm.nih.gov/pubmed/20150282
(6) http://www.ncbi.nlm.nih.gov/pubmed/18044729
(7) http://www.ncbi.nlm.nih.gov/pubmed/19539268
(8) http://www.ncbi.nlm.nih.gov/pubmed/21977313
(9) http://www.ncbi.nlm.nih.gov/pubmed/20513641
(10) http://www.ncbi.nlm.nih.gov/pubmed/22080848
(11) http://www.ncbi.nlm.nih.gov/pubmed/7626367

Sunflower Seeds

Sunflower is a genus of Helianthus, belong to the family Asteraceae and native to the Americas. It grow to heights between 5–12 ft. Sunflower seeds are usually classified by the difference of their husks and are considered as healthy snack of a meal.

Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat (Saturated, Monounsaturated, Polyunsaturated)
5. Protein
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vit. B9)
12. Vitamin C
13. Vitamin E
14. Calcium
15. Iron
16. Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Selenium
21. Sodium
22. Tryptophan
23. Zinc
24. Etc

Health Benefits
A. health benefits according to the concentration
1. Vitamin E
a. In the evuluation of the effect of vitamin E against the risk of cardiovascular diseases, in the study of "Vitamin E and risk of cardiovascular diseases: a review of epidemiologic and clinical trial studies" by Cordero Z, Drogan D, Weikert C, Boeing H.(1), the researcher found that fifty-nine published reports from observational studies, retrospective and prospective, randomised clinical trials, meta-analyses as well as pooling analyses were reviewed. The paper provides a detailed discussion about design, quality and limitations of these studies with regard to the evidence of the hypothesized relationship between vitamin E and cardiovascular diseases.

b. Cognitive aging and dementia
Vitamin E from food sources as well as many others such as the n-3 fatty acid, DHA, found in fish, a high ratio of polyunsaturated to saturated fats, and vitamin B12 and folate, have exerted the benefits of reducing the cognitive aging and diseases, according tothe study of "Nutritional determinants of cognitive aging and dementia" by Morris MC.(2)

2. Vitamin B1(Thiamin)
a. Diabetic complications
Vitamin B1 defeiciency may induce the accumulation of triosephosphates arising from high cytosolic glucose concentrations in hyperglycemia is one likely or potential trigger for biochemical dysfunction leading to the development of diabetic complications, according to the study of "The potential role of thiamine (vitamin B1) in diabetic complications" by
Thornalley PJ.(3)

b. Cardiac function
In the evuluation of diuretic treatment for heart failure may lead to an increased urinary thiamine excretion and in long-term thiamine deficiency, which may further compromise cardiac function, in the study of "Thiamine supplementation in symptomatic chronic heart failure: a randomized, double-blind, placebo-controlled, cross-over pilot study" by Schoenenberger AW, Schoenenberger-Berzins R, der Maur CA, Suter PM, Vergopoulos A, Erne P.(4), researchers found that thiamine supplementation has beneficial effects on cardiac function in patients with diuretic drugs for symptomatic chronic heart failure.

3. Meganesium
a. Osteroporosis
In the evaluation of therelationship between osteoporosis and magnesium (Mg) deficiency in the study of "A case of magnesium deficiency associated with insufficient parathyroid hormone action and severe osteoporosis" by Kanazawa I, Yamamoto M, Yamaguchi T, Yamauchi M, Yano S, Sugimoto T.(5), researchers found that Mg deficiency in this case seemed to cause impaired secretion of PTH from the parathyroid and the refractoriness of bone and kidney to the hormone, which led to the suppression of both bone remodeling and renal vitamin D production. that probably linked to her severe osteoporosis.

b. Metabolic syndrome
In the assessment of high Mg intake may reduce the risk but the possibility of confounding factors exists, given the strong association between Mg and other beneficial nutriments (vegetables, fibers, cereals), in the study of "Magnesium deficiency and metabolic syndrome: stress and inflammation may reflect calcium activation" by Rayssiguier Y, Libako P, Nowacki W, Rock E.(6), researchers indicated that Mg effect on intracellular Ca2+ homeostasis may be a common link between stress, inflammation and a possible relationship to metabolic syndrome.

4. Manganese
a. Antioxidant
Manganese superoxide dismutase (MnSOD), an enzyme located in mitochondria, is the key enzyme that protects the energy-generating mitochondria from oxidative damage caused by free radicals, according to the study of `The role of manganese superoxide dismutase in inflammation defense`by Li C, Zhou HM.(7)

b. Diabetes risk
Deficiency (too little) and efficiency (too much) of some essential trace metals may play a role in the development of diabetes mellitus, including manganese, according to the study of `Copper, chromium, manganese, iron, nickel, and zinc levels in biological samples of diabetes mellitus patients`by Kazi TG, Afridi HI, Kazi N, Jamali MK, Arain MB, Jalbani N, Kandhro GA.(8)

5. Etc.

B. Other health benefits
1. Heart diseases and stroke
Since it contains high amount of Omega 3 fatty acids, it increases the ratio of good cholesterol , thus reducing the risk of heart diseases and stroke., according to the study of "Omega-3 Fatty acids for cardiovascular disease prevention" by Defilippis AP, Blaha MJ, Jacobson TA.(9)

2. Vascular function
Since it contains high amount magnesium that increases the elastic of blood vessels and regulates the muscle relaxation and constriction, thus enhancing the blood flow in the body,according to the study of 'Oral magnesium supplementation improves vascular function in elderly diabetic patients" by Barbagallo M, Dominguez LJ, Galioto A, Pineo A, Belvedere M.(10)

3. Ulcerative colitis
Since sunflower contains high amount of vitamin E, a powerful antioxidant beside is important in preventing cholesterol from being converted to plaque, it helps to enhance the immune system in fighting against irregular cells growth, virus causes of inflammation, according to the study of "Vitamin E has a dual effect of anti-inflammatory and antioxidant activities in acetic acid-induced ulcerative colitis in rats" by Tahan G, Aytac E, Aytekin H, Gunduz F, Dogusoy G, Aydin S, Tahan V, Uzun H.(11)

4. Etc.

Side Effects
No side effect is known

Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

For the world Super Foods, visit http://theworldbestsuperfoods.blogspot.com/2011/12/world-best-super-foods.html
For other health articles, please visit http://medicaladvisorjournals.blogspot.com/

Sources
(1) http://www.ncbi.nlm.nih.gov/pubmed/20373188
(2) http://www.ncbi.nlm.nih.gov/pubmed/22067138
(3)http://www.ncbi.nlm.nih.gov/pubmed/18220605
(4) http://www.ncbi.nlm.nih.gov/pubmed/22057652
(5) http://www.ncbi.nlm.nih.gov/pubmed/18048993
(6) http://www.ncbi.nlm.nih.gov/pubmed/20513641
(7) http://www.ncbi.nlm.nih.gov/pubmed/21977313
(8) http://www.ncbi.nlm.nih.gov/pubmed/18193174
(9) http://www.ncbi.nlm.nih.gov/pubmed/20842560
(10)http://www.ncbi.nlm.nih.gov/pubmed/20736142
(11) http://www.ncbi.nlm.nih.gov/pubmed/21933527

Walnuts (Juglans)

Walnut tree is one of the Genus plant belong to the family Juglandaceae about 30–130 ft). It is cultivated for its nut and kernel and for commercial purpose all over the world.

Nutrients
1. Vitamin C
2. Thiamine (Vitamin B1)
3. Riboflavin (Vitamin B2)
4. Niacin
5. Pantothenic Acid
6. Vitamin B6
7. Folate
8. Vitamin A
9. Potassium
10. Phosphorus
11. Calcium
12. Magnesium
13. Iron
14. Sodium
15. Manganese
16. Tryptophan
17. Zinc 18. Copper
19. Selenium
20. Omega 3 fatty acid
21. l-arginine
22. Etc.

Health benefits
A. Health benefits according to studies
1. Anti cancer
In the investigation of (pH, SCFA, bile acids, tocopherol, antioxidant capacity) fermentation supernatant (fs) fractions of nuts (almonds, macadamias, hazelnuts, pistachios, walnuts) concluded that this is the first study which presents the chemopreventive effects (reduction of tumour-promoting desoxycholic acid, rise in chemopreventive SCFA, protection against oxidative stress) of different nuts after in vitro digestion and fermentation, and shows the potential importance of nuts in the prevention of colon cancer, according to "In vitro fermented nuts exhibit chemopreventive effects in HT29 colon cancer cells" by Lux S, Scharlau D, Schlörmann W, Birringer M, Glei M.(a)

2. Antioxidant effects
In the compaeison of Compared with other common plant foods, walnuts (Juglans regia) and theirs antioxidant effects found that walnut consumption did not significantly change the plasma antioxidant capacity of healthy, well-nourished older adults in this pilot study. However, improvements in linoleic acid and pyridoxal phosphate were observed with chronic consumption, while total plasma thiols were enhanced acutely. Future studies investigating the antioxidant effects of walnuts in humans are warranted, but should include either a larger sample size or a controlled feeding intervention, according to "Chronic and acute effects of walnuts on antioxidant capacity and nutritional status in humans: a randomized, cross-over pilot study" by McKay DL, Chen CY, Yeum KJ, Matthan NR, Lichtenstein AH, Blumberg JB.(b)

3. Cognitive effects
In the study of consuming a diet containing high amounts of fruits and vegetables exhibit fewer age-related diseases such as Alzheimer's disease, found that that blueberry or Concord grape juice supplementation in humans with mild cognitive impairment increased verbal memory performance, thus translating our animal findings to humans. Taken together, these results suggest that a greater intake of high-antioxidant foods such as berries, Concord grapes, and walnuts may increase "health span" and enhance cognitive and motor function in aging, according to "Grape juice, berries, and walnuts affect brain aging and behavior" by Joseph JA, Shukitt-Hale B, Willis LM(c)

4. Hyperlipidemic effect
In the evaluation of walnuts (plant n-3 fatty acid) and fatty fish (marine n-3 fatty acid) and theirs effects on serum lipid markers at intakes recommended for primary prevention of CHD found that Serum total cholesterol and LDL cholesterol concentrations in adults who followed the walnut diet (4.87 +/- 0.18 and 2.77 +/- 0.15 mmol/L, respectively) were lower than in those who followed the control diet (5.14 +/- 0.18 and 3.06 +/- 0.15 mmol/L, respectively) and those who followed the fish diet (5.33 +/- 0.18 and 3.2 +/- 0.15 mmol/L, respectively; P < 0.0001), according to "Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study" by Rajaram S, Haddad EH, Mejia A, Sabaté J.(d)

5. Learning and Memory Functions
In the classification of walnut and its preventive and therapeutic effects found that walnut treated rats also exhibited a significant decrease in food intake while the change in growth rate (in terms of percentage) remained comparable between the two groups. Analysis of brain monoamines exhibited enhanced serotonergic levels in rat brain following oral intake of walnuts. The findings suggest that walnut may exert its hypophagic and nootropic actions via an enhancement of brain 5-HT metabolism, according to "Effects of Walnuts (Juglans regia) on Learning and Memory Functions" by Haider S, Batool Z, Tabassum S, Perveen T, Saleem S, Naqvi F, Javed H, Haleem DJ.(e)

6. Etc.

B. According to the the amount of concentration
1. Omega 3 fatty acid
a. Cardiovascular disease
Omega 3 fatty acid helps to enhance the ratio of cholesterol that reduces the risk of bad cholesterol forming plaques on the arterial wall, causing cardiovascular diseases, according to the study of `Fish oil and omega-3 fatty acids in cardiovascular disease: do they really work?`by Kromhout D, Yasuda S, Geleijnse JM, Shimokawa H.(1)

b. Preterm pregnancy
Omega 3 fatty acid may be beneficial to prevent the altered maternal micronutrients (folic acid, vitamin B(12)), increased homocysteine, and oxidative stress levels that cause epigenetic modifications may be one of the mechanisms that contribute to preterm birth and poor fetal outcome, increasing risk for behavioural disorders in children, according to the study of `Altered maternal micronutrients (folic acid, vitamin B(12)) and omega 3 fatty acids through oxidative stress may reduce neurotrophic factors in preterm pregnancy`by Dhobale M, Joshi S.(2)

2. Manganese
a. Antioxidant
Manganese superoxide dismutase (MnSOD), an enzyme located in mitochondria, is the key enzyme that protects the energy-generating mitochondria from oxidative damage caused by free radicals, according to the study of `The role of manganese superoxide dismutase in inflammation defense`by Li C, Zhou HM.(3)

b. Diabetes risk
deficiency (too little) and efficiency (too much) of some essential trace metals may play a role in the development of diabetes mellitus, including manganese, according to the study of `Copper, chromium, manganese, iron, nickel, and zinc levels in biological samples of diabetes mellitus patients`by Kazi TG, Afridi HI, Kazi N, Jamali MK, Arain MB, Jalbani N, Kandhro GA.(4)

3. Copper
a. Myeloneuropathy and anemia
Copper deficiency, secondary to zinc overload associated with long-term use may be resulted of Myeloneuropathy and anemia, according to the study of `When metals compete: a case of copper-deficiency myeloneuropathy and anemia`by Spain RI, Leist TP, De Sousa EA.(5)

b. Osteroporosis
Copper found in walnut associated with right levels of zinc and intake of calcium supplement may reduce the risk of bone loss in the elderly, acccording to the study of `Is there a potential therapeutic value of copper and zinc for osteoporosis?`by Lowe NM, Lowe NM, Fraser WD, Jackson MJ.(6)

C. Other health benefits
1. L-arginine
L-arginine in walnut not only allows blood vessel to relax that helps to enhance the circulatory system in moving blood to provide oxygen, thus reducing the risk of erectile dysfunction in male, according to the study of `Treatment of erectile dysfunction with pycnogenol and L-arginine`by Stanislavov R, Nikolova V.(7), but also reduces the risk of obesity, accprding to the study of `Beneficial effects of L-arginine on reducing obesity: potential mechanisms and important implications for human health`by McKnight JR, Satterfield MC, Jobgen WS, Smith SB, Spencer TE, Meininger CJ, McNeal CJ, Wu G.)8)

2. Antioxidants
Walnut contains high amounts of selenium and vitamin A, C which help to enhance the immune system fighting against arthritis, according to the study of `The antioxidant vitamins A, C, E and selenium in the treatment of arthritis: a systematic review of randomized clinical trials`by Canter PH, Wider B, Ernst E.(9)

3. Magnesium
Magnesium beside enhances the digestive system in absorbing calcium that promotes healthy bone density, it also improves sleeplessness, according to the study of `Magnesium involvement in sleep: genetic and nutritional models`by Chollet D, Franken P, Raffin Y, Henrotte JG, Widmer J, Malafosse A, Tafti M.(10)

4. Etc.

Side effects
1. As always, allergic reaction is a concern for some people
2. No Other known side effect?
Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

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Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/22172380
(b) http://www.ncbi.nlm.nih.gov/pubmed/20462428
(c) http://www.ncbi.nlm.nih.gov/pubmed/19640963
(d) http://www.ncbi.nlm.nih.gov/pubmed/19339404

(1) http://www.ncbi.nlm.nih.gov/pubmed/21933782
(2) http://www.ncbi.nlm.nih.gov/pubmed/21609203
(3) http://www.ncbi.nlm.nih.gov/pubmed/21977313
(4) http://www.ncbi.nlm.nih.gov/pubmed/18193174
(5) http://www.ncbi.nlm.nih.gov/pubmed/19194390
(6) http://www.ncbi.nlm.nih.gov/pubmed/12133199
(7) http://www.ncbi.nlm.nih.gov/pubmed/12851125
(8) http://www.ncbi.nlm.nih.gov/pubmed/20437186
(9) http://www.ncbi.nlm.nih.gov/pubmed/17522095
(10) http://www.ncbi.nlm.nih.gov/pubmed/11777170