Flavonoids

Flavonoids are a hot new thing when discussing food as one of the approaches to a healthier life.  And, with good reason!  We are finally realizing that when our mothers and grandmothers told them us to “eat our veggies”, those were words of wisdom.  It may have sounded like humdrum chatter but there is growing evidence that those before us knew what they were talking about.  I believe that God gave us everything that we need to sustain life in the healthiest way possible and then man took it, destroyed it and called it “good” food.  Unfortunately, we are now paying the price since poor health is an epidemic in American.  Fortunately, we are waking up and realizing that it is time for us to go to the way of our elders and eat whole food. 

So, back to the topic of flavonoids.  Basically, what we know is that thousands of plants species including fruits, vegetables and herbs are loaded with flavonoids that are essential to the lifecycle of the plant.  We continue to read about the powerhouse of nutrients flavonoids provide.  Some of the benefits touted by supporters include the delivery of superior antioxidants, anti-histamine, anti-inflammatory, anti-cancer, anti-viral, triglyceride and cholesterol lowering, cardiovascular supporting, nervous system supporting, osteoporosis supporting, menopause supporting, detoxification supporting, free-radical reducing, etc. 

Flavonoids are talked about often in the mast cell community because a few of them in particular are used as mast cell stabilizers.  The three we hear the most about are Quercetin, Rutin, and Luteolin. These three flavonoids used both separately and together are providing stabilizing benefits for many mast cell sufferers.  Like most flavonoids, they have a low toxicity measurement therefore making them a powerhouse of support for both animals and humans.  However, as with anything we masties consume, some may tolerate these flavonoids better than other.  I cannot take Quercetin in a supplement form but eat foods that contain high amounts of it.  I have not tried Rutin or Luteolin yet as I’m trying to stabilize from a year of mast cell hell but some swear by it.

Food Sources
Almost all fruits, vegetables, herbs and some dry beans and grains contain flavonoids.  The more colorful the food, the higher the flavonoid content.  Some common foods include apples, onions, grapes, wine, spinach, tea, tomatoes, cauliflower, nectarines, and asparagus

Quercetin seems to be discussed the most often as it a number of whole foods.  It reduces histamine and inflammation in the body.  An excellent source of reference describing several benefits and an extensive list of foods containing Quercetin with gram content can be found at http://www.quercetin.com/overview/food-chart.

Rutin rich foods include buckwheat, amaranth leaves, elderflower tea, unpeeled apples, unfermented rooibos tea, figs, asparagus, and citrus fruits.

Luteolin rich foods include artichoke, basil, capsicum, carrots, celery, celery seed, chamomile, chili peppers, juniper berries, lemon, olive oil, oregano,  parsley, peppermint, radicchio, rosemary, thyme.

Supplements
Dr. Theo Theoharide M.D. PhD, a Tufts University Mast Cell Expert, has developed a supplement called NeuroProtek that contains all three ingredients delivered in olive oil kernel which seems to be the ideal delivery method for effective absorption.  I have never tried this supplement as I’m having problems with the Quercetin on its own however there are many people in the mast cell community that are using these supplements with great success.  In some cases, they have been able to reduce their prescription meds.  However, as I stated, I’m not in this class.  I am still avoiding and still on my heavy doses of H1/H2 blockers.  Another favorite is TwinLabs Quercetin with Vitamin C.  It is delivered in palm kernel oil which seems to be favorable for some.  I hope to someday be stable enough to take these but for now I will just eat my fruits and veggies.

 

http://www.news-medical.net/health/What-are-Flavonoids.aspx

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/nutrient+luteolin+fights+ageing,6789

http://www.algonot.com/neuroprotek.php

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=119

http://www.quercetin.com/overview/food-chart

 

 

 

Oreo and Carrots!!!

Oreo and Carrots!!!!

Look around, all around! We were gifted and blessed with an abundance of colorful food to nourish and feed our very complex, delicate life-balancing body!  Fruits and veggies please!!!!

The more of these flavorful gifts I eat, the more of them I crave.  My sweet tooth for baked goods and chocolate has all but disappeared.  In fact, due to mast cell reactions to chocolate, I have not had even a bite in over five years.  And, I don’t miss it!  I’ve almost forgotten what it tastes like.  I don’t believe it will be big deal if I never have another bite.  Ever!

The million dollar question, I’ve always thought and heard others say is, “Why does everything so bad for us, taste so good?”  Really, it doesn’t!  It is hard to get out of that cycle and mindset but once you begin introducing more and more fruits and veggies into your diet AND consciously thinking about the nutritional benefits they have, the more you will enjoy them.  They actually bring more satisfaction and no guilt.  As for me, if I eat junk, I feel guilty afterward and scold myself for the empty calories I just slapped on my butt.  When eating correctly, the “bad” food begins to lose its flavor and eventually, you will begin to realize that it really doesn’t have the satisfying flavor you were looking for.  In essence, bad food is bland!  It really is!  Compare an Oreo and a Carrot. I know! You are laughing, right? Just think about it.  They are both sweet, however the Oreo will leave you with sugar coated teeth and a funk in your mouth that can only be eliminated by brushing.  If you pay attention you will notice the carrot is also sweet.  This is what I mean when I say consciously thinking about your food.  You will inevitably reach for more than just like you do the Oreo.  Why?  Because they are good and they are in front of you.  There is no denying their goodness, unless you just hate carrots!  Also, there is no beating yourself up because you just consumed 500 calories of junky emptiness.  Be advised, that not long after eating that Oreo, you will also crave more junk.  The high glycemic load the cookies have will cause a sudden crash.  You may notice fatigue and irritability.  If your hormones are a bit off, you may also notice hot flashes as the sugar quickly processes through your system.  Next, you will be hungry for more food because your nutritional value was not satisfied.  Your body knows what it needs to sustain health and it did not receive it.  This is what is meant by empty calories.  Because your body is craving nutrients, you feel the need to eat again.  When eating full calories such as found in fruits, veggies and herbs, your body recognizes nutrition received and because the glycemic index is low, digestion is slower keeping you full longer. 

From a mast cell perspective, the sweets and baked goods often fire up the body by causing unnecessary inflammation that we experience when eating gluten, dairy and sugar.  You may find that it adds to your histamine bucket.  If it’s salt your craving (my downfall), add a little Himalayan Sea Salt to your veggies because the chips you eat will most like be genetically modified second rate vegetables full of unnatural chemicals and cooked in oil that again causes inflammation in our bodies.

Swap this for that

Carrots and Hummus vs. Cookies

Grapes vs. Honey Bun

Sweet Potatoe Fries (homemade) vs. Chips

Air Popcorn vs. Chips

Kale Chips (homemade) vs. Chips

Apple vs. Chocolate

Trail mix (homemade) vs. Chocolate

Carob nibs vs. Chocolate

Melon vs. Muffin

Celery vs. Pretzels

Oatmeal and Greek Yogurt vs. Muffin

Granola (homemade) vs. Commericial Cereal

Jerky (homemade nitrate free) vs. Chips

Strawberries and Greek Yogurt

Zucchini with a dribble of Olive Oil, Himalayan Sea Salt and Feta Cheese

Bananas

Sunflower seeds

Snap peas