When it comes to eating for a healthy heart, understanding fat is essential. Despite their bad reputation, not all fats are harmful—in fact, some are crucial for well-being. The key lies in knowing the difference between good and bad fats and how they impact cardiovascular disease.

Let’s dig into the science behind fats, how they influence vascular health, and what you can do to support your heart for the long haul.

What Are Dietary Fats? A Quick Chemistry Lesson

From an organic chemistry standpoint, fats are made of carbon, hydrogen, and oxygen atoms arranged in long chains known as fatty acids. The way these atoms are bonded determines the type of fat:

• Saturated fats have no double bonds between carbon atoms—just single bonds that make them “saturated” with hydrogen. This structure makes them solid at room temperature. Sources include red meat, full-fat dairy products, butter, coconut oil and baked goods.
• Monounsaturated fats contain one double bond in the fatty acid chain, making them more fluid. Sources include olive oil, avocadoes, nuts and seeds.
• Polyunsaturated fats (PUFA), including omega-3 fatty acids and omega-6 fatty acids, have two or more double bonds, which make them even more flexible and typically liquid even in the fridge (like flaxseed oil or fish oil). Sources of omega-3 PUFA include fatty fish, like salmon, walnuts, chia seeds and flax seeds and tofu. Sources of omega-6 PUFA include: plant-based oils, soybeans and eggs.

This structural difference is more than chemistry triviality, it determines how fats behave in your body and how they affect your risk of cardiovascular disease.

The Road to Atherosclerosis and Cardiovascular Disease

Cardiovascular disease often begins silently with atherosclerosis—a condition where fatty deposits (plaques) build up on artery walls, narrowing them and restricting blood flow. Over time, this can lead to heart attacks or strokes.

A key player in this process is LDL cholesterol (low-density lipoprotein), often elevated by high intake of saturated fat. These LDL particles can penetrate arterial walls and trigger an inflammatory response, leading to plaque buildup and hardened arteries.

Out with the Bad: Why Cutting Saturated Fat Matters

Replacing saturated fat with healthier fats can significantly reduce the risk of cardiovascular disease. A Cochrane review of randomized trials concluded that reducing saturated fat intake lowers the incidence of heart events by improving the lipid profile—especially by reducing LDL cholesterol.

But not all substitutions are helpful. Swapping saturated fat for refined carbs (like white bread or sugar-laden snacks) won’t do your heart any favors. It’s the unsaturated fats that offer real cardiovascular protection.

In with the Good: The Power of Unsaturated Fats

Unsaturated fats, both mono- and poly-, help reduce harmful cholesterol levels and support vascular function. A standout example comes from the CORDIOPREV study, which found that participants who followed a Mediterranean-style diet rich in unsaturated fats had fewer cardiovascular disease events compared to those on a low-fat diet.

Practical swaps:

• Use avocado or olive oil instead of butter.
• Add almonds or walnuts to snacks instead of processed chips.
• Choose grilled salmon over red meat.

Omega-3 Fatty Acids: Nature’s Heart Helpers

Among the stars of the fat world are omega-3 fatty acids, a specific type of polyunsaturated fat with potent anti-inflammatory effects. They help reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias and plaque formation.

Marine sources include salmon, sardines, and mackerel. For plant-based eaters, flaxseeds, chia seeds, walnuts, and algae-based supplements are excellent options.

A recent meta-analysis in EClinicalMedicine supports the cardiovascular benefits of omega-3 fatty acids, noting reductions in heart attack risk, coronary heart disease and major adverse cardiovascular events.

Follow the Mediterranean Map

If you’re looking for a sustainable and enjoyable way to eat heart-healthy fats, look no further than the Mediterranean diet. Backed by the landmark PREDIMED trial, this lifestyle emphasizes:

• Olive oil as the primary fat
• Frequent consumption of fish, nuts, and legumes
• Moderate intake of dairy and wine
• Limited red meat and processed foods

Participants following this diet had a 30% reduction in major cardiovascular disease events—proof that consumption of unsaturated fats have a beneficial effect for the primary prevention of heart disease.

Ready to Take Control of Your Cardiovascular Health?

Small shifts in your fat choices can lead to major heart health benefits. Prioritize unsaturated fats, enjoy omega-3 fatty acids, and be mindful of limiting saturated fat—without falling into the refined-carb trap.

To go even deeper into your heart health, check out our Longevity Advanced Cardio Health Optimisation program. Tailored for those aged 45+, this program includes clinical assessments, nutrition guidance, and fitness support to optimize cardiovascular wellness and reverse chronic inflammatory processes.

This article is for educational purposes only and should not replace professional medical advice.

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References

1. Hooper L, Martin N, Abdelhamid A, Davey Smith G. (2015). Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews, Issue 6. Art. No.: CD011737. DOI: 10.1002/14651858.CD011737.pub2. Available at: https://www.cochrane.org/CD011737/VASC_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease
2. Pérez-Martínez P, Delgado-Lista J, et al. (2022). Mediterranean Diet and Cardiovascular Prevention: CORDIOPREV Study. PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/35525255/
3. Siscovick DS, et al. (2020). Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association. Stroke. DOI:10.1161/STROKEAHA.120.033214. Available at: https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214
4. Khan SU, Lone AN, Khan M, et al. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, 100997. Available at: https://pubmed.ncbi.nlm.nih.gov/34505026/
5. Estruch R, Ros E, Salas-Salvadó J, et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25):e34. DOI: 10.1056/NEJMoa1800389. Available at: https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
6. Libby P, Ridker PM, Hansson GK. (2011). Progress and challenges in translating the biology of atherosclerosis. Nature, 473(7347):317-25. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2943062/
7. Ravera A, Carubelli V, Caselli C, et al. (2023). Dietary Fats and Lipoprotein Profiles: Modern Evidence for Atherosclerotic Cardiovascular Disease Prevention. Nutrients, 15(15):3275. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10495817/#sec5

Autoimmune diseases are on the rise worldwide, impacting millions of people and diminishing their quality of life. Conditions such as Type 1 Diabetes, Systemic Lupus Erythematosus (SLE), Multiple Sclerosis (MS), and Rheumatoid Arthritis (RA) are often thought to be driven solely by genetic diseases. However, emerging genome research suggests that while genes play a role, our lifestyle habits significantly influence whether these conditions develop or worsen. Could a change of habits be the missing link in managing autoimmunity? Let’s explore how lifestyle medicine is revolutionizing the way we approach autoimmune diseases.

Understanding Autoimmune Diseases

Autoimmune diseases occur when the body´s own immune system mistakenly attacks healthy cells, leading to chronic inflammation and tissue damage. The exact causes remain complex, but gene research indicates that a mix of genetic predisposition and environmental factors trigger these conditions. Rising obesity rates, poor diet, stress, lack of sleep, and sedentary lifestyles have all been linked to an increase in autoimmune cases. So, what if we could tip the scales in our favor through a proactive, healthy lifestyle?

The Power of Lifestyle Medicine

Lifestyle medicine is a scientific approach that focuses on preventing, managing, and even reversing chronic diseases through sustainable, healthy habits. When applied to autoimmunity, it offers hope for reducing inflammation and improving immune system balance. Here’s how:

1. The Magic of a Plant-Based Diet

Inflammation is the common denominator in autoimmune diseases, and what we eat plays a major role in either fueling or calming it. Research from the American College of Lifestyle Medicine highlights that a plant-based diet rich in whole foods—fruits, vegetables, nuts, seeds, and legumes—can significantly lower inflammation. Eliminating processed foods, dairy, and excessive animal proteins has been linked to improvements in RA, MS, and even SLE.

2. Sleep: The Unsung Hero of Immune Health

Sleep is often overlooked, but it is crucial for immune system function. Studies show that poor sleep quality increases inflammation and impairs immune regulation. Establishing good sleep hygiene, such as maintaining a consistent bedtime, limiting screen exposure before bed, and creating a calming nighttime routine, can enhance overall immune resilience.

3. Exercise: Movement as Medicine

A sedentary lifestyle can exacerbate autoimmune conditions, while regular physical activity can help reduce inflammation and enhance mobility, particularly in RA and MS. Low-impact exercises such as yoga, swimming, and walking can provide tremendous benefits without straining the body.

4. Managing Stress for a Healthier Life

Chronic stress disrupts immune balance and can trigger autoimmune flare-ups. Mind-body practices like meditation, breathwork, and mindfulness are powerful tools for calming the nervous system and reducing inflammation.

Longevity’s Approach to a Healthy Life

At Longevity Wellness, we believe in empowering our guests with science-backed strategies for optimal health. Our Longevity Obesity Optimization program is designed to address one of the key risk factors for autoimmune diseases-obesity. Through personalized nutrition, fitness plans, stress management, and holistic therapies, this program helps clients reset their health and regain control over their immune system.

The Takeaway

Autoimmune diseases don’t have to dictate your life. While genetic predisposition may set the stage, lifestyle medicine provides the tools to manage symptoms and even prevent disease progression. Through a plant-based diet, quality sleep, regular exercise, and stress management, you can reclaim your health and improve your quality of life. Are you ready to take the first step towards a healthy life? Explore how Longevity Wellness can support your journey to better health today.

This article is for educational purposes only and should not replace professional medical advice.

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References
1. Ornish, D., Weidner, G., Fair, W.R., et al. (2010). “Lifestyle changes may affect the progression of prostate cancer.” Proceedings of the National Academy of Sciences, 107(24), 10274-10279. https://pmc.ncbi.nlm.nih.gov/articles/PMC2992886/
2. American College of Lifestyle Medicine. (2022). “Lifestyle Medicine and Autoimmune Disease.” https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-LM-and-Autoimmune-Disease.pdf
3. Vojdani, A. (2014). “A Potential Link between Environmental Triggers and Autoimmunity.” Clinical Immunology, 153(3), 363-375. https://www.sciencedirect.com/science/article/abs/pii/S1568997214001414
4. American College of Lifestyle Medicine. (2022). “Benefits of Plant-Based Nutrition for Autoimmune Disease.” https://lifestylemedicine.org/articles/benefits-plant-based-nutrition-autoimmune-disease/

Ever wonder why some days you feel like conquering the world, while others have you dragging through the day? The secret might just be on your plate. The foods we eat play a crucial role in controlling our moods, energy levels, and overall vitality. At Longevity, we understand the connection between nutrition and well-being, and we’re here to guide you on how to harness this power for a true energetic boost. 

Foods and Nutrients That Influence Mood and Energy 

Food is not just fuel; it’s a powerful tool that can influence your brain chemistry and energy levels. Nutrients like Omega-3 fatty acids, found in fish, and antioxidants in fruits and vegetables, are essential for vitality health. According to Dr. Chris Palmer, the right diet can significantly impact your mental health and mood by regulating neurotransmitters like serotonin and dopamine. A diet rich in whole foods, healthy fats, and lean proteins helps stabilize blood sugar levels, preventing the energy dips that lead to irritability, fatigue, and cravings. For a natural energetic boost, focus on foods for energy that keep you steady throughout the day. 

Nutrients for Brain Health and Performance 

Your brain is an energy-hungry organ, and it thrives on certain nutrients. Besides the aforementioned omega-3 fatty acids, Dr. Andrew Huberman emphasizes the importance of nutrients like choline, found in eggs and beans, and  phosphatidylserine , found in soy and cabbage, for maintaining cognitive function and mental clarity. Incorporating these foods for vitality into your diet supports focus, memory, and overall brain performance.  

Minimizing Glucose Spikes for Steady Energy 

Glucose spikes are often behind those rollercoaster energy levels that leave you feeling drained. When we consume foods high in refined sugars or simple carbs, our blood sugar levels spike and then crash, leading to fatigue, irritability, and intense cravings. According to the biochemist Jessie Inchauspé, adopting strategies like having a veggie starter (rich in fiber), incorporating vinegar (particularly apple cider vinegar), and walking for 10 minutes after your meals can help minimize these spikes, promoting more consistent energy levels. Opt for organic energy drinks with natural ingredients as a healthier alternative to sugar-laden options, ensuring a steady and reliable energetic boost without the crash. 

Experience Optimal Energy at Longevity 

At Longevity, we offer a specialized Metabolic Optimisation program designed to help you achieve and maintain steady energy levels through personalized nutrition and lifestyle strategies. Furthermore, it will optimise your metabolic health and prevent from heart disease, stroke and diabetes. 

Explore our Metabolic Optimisation program and discover how you can optimize your nutrition for lasting energy and health. 

For more information on our Metabolic Optimisation program, visit Longevity Metabolic Optimisation. 

References 

1. https://www.hubermanlab.com/episode/dr-chris-palmer-diet-nutrition-for-mental-health  
2. https://www.hubermanlab.com/episode/nutrients-for-brain-health-and-performance 
3. https://www.glucosegoddess.com/science 

Type 2 diabetes is a chronic, systemic disease caused by insulin resistance: insulin-sensitive cells become unable to respond appropriately to insulin, which is to uptake glucose.

In this article, we will talk about the Longevity diet for diabetes type 2 management.

Firstly, opt for low glycemic index foods, which are foods that do not cause large spikes in blood glucose levels. The Glycemic Index (GI) is a system that ranks carbohydrate-containing foods based on how quickly and how much the foods cause a rise in blood glucose.[1] Examples of these are wholewheat pasta and rice, wholegrain rice. On the other hand, avoid high glycemic index foods, such as white bread, pasta and rice, sugary beverages and pastries. It is important in this article to make a reference to fructose (particularly high fructose corn syrup), which, according to Dr. Jason Fung (nephrologist and author of The Diabetes Code), is the most dangerous sugar. This is because despite its lower glycemic index compared to glucose, during its metabolism, excess fructose is converted into fat in the liver. In other words, excess fructose contributes to fatty liver disease. This is in turn is a major driver of the development of insulin resistance in the liver, which is the crucial hallmark of type 2 diabetes.

Having said that, fruits are a source of fructose and nevertheless they´re one of the healthiest foods you can eat! As stated by Dr. Michael Greger in How Not to Die, the fibre in fruit has a gelling effect in your stomach and small intestine that slows the release of sugars, and certain phytonutrients in fruits appear to block the absorption of sugar through the gut wall and into your bloodstream. Basically, fibre can reduce the insulin-stimulating effect of fructose.

Secondly, avoid sources of LDL cholesterol. This is because diabetes is a vascular disease; it has microvascular and macrovascular complications, such as atherosclerosis. LDL cholesterol has been implicated in the pathogenesis of atherosclerosis; thus it is best to avoid it, together with saturated and trans fats. Avoid red meats, pastries, processed meats and opt instead for foods rich in HDL cholesterol (which has been proven to have a cardioprotective effect), like avocadoes, soy, beans and wholegrains.

In general, a plant-based diet is effective in not only preventing but also managing type 2 diabetes, because it addresses the root causes of this disease: insulin resistance, lipotoxicity and chronic inflammation.

Lastly, intermittent fasting (with doctor approval) is one of the most efficient and consistent strategies to decrease insulin levels, as maintained by Dr. Jason Fung. A practical way to incorporate this into your diet is by practicing intermittent fasting 3 to 4 times a week, keeping a feeding window of 8 hours day, while being in a fasted state for 16 hours.

The Longevity Nutritional Concept involves a solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems. Furthermore, Longevity Nutrition is also by definition always anti-inflammatory. Examples of anti-inflammatory foods include: olive oil, nuts and seats, cruciferous vegetables and berries. Thus, an additional benefit of Longevity Nutrition is a boost of overall health and well-being.

Sources:

• The Diabetes Code, by Dr. Jason Fung
• How Not to Die, by Dr. Michael Greger

[1] https://www.healthcentral.com/condition/diabetes/eating-insulin-resistance

Sesame seeds are tiny, flat oval shaped seeds with a nutty taste and a subtle crunch. They come in different colors, including white, yellow, black and brown. They are used in bagels, breads, cookies, salads, and snacks and are commonly incorporated in many Asian and Middle Eastern dishes. Sesame oil and tahini (sesame paste) are examples of other uses of sesame seed. They can be consumed raw, dried or roasted.

Sesame seeds are small but they hold incredible nutrition and healing power. They are packed with antioxidants and are rich in vitamins and minerals, such as copper, manganese, magnesium, phosphorus, iron, zinc, omega 6, calcium, selenium and vitamin B1, providing a wide range of health benefits:

• Sesame seeds offer a great source of high quality protein as they are made of 20% protein;
• Natural anti-inflammatory qualities help chronic diseases (e.g., rheumatoid arthritis);
• The antioxidants in sesame seeds detoxify the skin, heal sunburn, combat premature aging, promote glowing skin and may help prevent skin cancer;
• Its antibacterial, antifungal, and anti-inflammatory properties help treat hair and scalp infections, irritations and other issues like head lice, dandruff and hair loss;
• The iron in the seeds help address fatigue and anemia;
• Copper promotes nerve, bone and metabolic health;
• The healthy fats in sesame seeds reduce cravings and stimulate fat-burning action;
• Its fat contact also facilitate nutrient absorption in the body, like vitamin A, D and E;
• Sesame seeds seem promising in anti-cancer effects;
• Sesame oil helps improve blood pressure;
• The fibre (lignans) in sesame seeds are known for their cholesterol lowering properties;
• Ingredients in sesame seeds (magnesium, tryptophan and thiamin) help regulate nerve functioning and transmission, improving pain,mood and sleep;
• Sesame seeds support good digestion, colon health and removal of waste.

Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.

Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.

The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:

Animal sources:

• Abalone — 23% DV per serving
  • 3 ounces: 3.4 mg (23% DV)
  • 100 grams: 4.0 mg (27% DV)

• Goose Meat — 16% DV per serving
  • 1 cup: 2.4 mg (16% DV)
  • 100 grams: 1.7 mg (12% DV)
• Atlantic Salmon — 14% DV per serving
  • Half a fillet: 2.0 mg (14% DV)
  • 100 grams: 1.1 mg (8% DV)
• Rainbow Trout — 13% DV per serving
  • 1 fillet: 2.0 mg (13% DV)
  • 100 grams: 2.8 mg (19% DV)
• Snails — 9% DV per serving
  • 1 ounce: 1.4 mg (9% DV)
  • 100 grams: 5.0 mg (33% DV)
• Crayfish — 8% DV per serving
  • 3 ounces: 1.3 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Octopus — 7% DV per serving
  • 3 ounces: 1.0 mg (7% DV)
  • 100 grams: 1.2 mg (8% DV)
• Lobster — 6% DV per serving
  • 3 ounces: 0.9 mg (6% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cod (dried) — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.8 mg (19% DV)

Seeds and Nuts:

• Sunflower Seeds — 66% DV per serving
  • 1 ounce: 10 mg (66% DV)
  • 100 grams: 35 mg (234% DV)
• Almonds — 48% DV per serving
  • 1 ounce: 7.3 mg (48% DV)
  • 100 grams: 26 mg (171% DV)
• Hazelnuts — 28% DV per serving
  • 1 ounce: 4.3 mg (28% DV)
  • 100 grams: 15 mg (100% DV)
• Pine Nuts — 18% DV per serving
  • 1 ounce: 2.7 mg (18% DV)
  • 100 grams: 9.3 mg (62% DV)
• Peanuts — 16% DV per serving
  • 1 ounce: 2.4 mg (16% DV)
  • 100 grams: 8.3 mg (56% DV)
• Brazil Nuts — 11% DV per serving
  • 1 ounce: 1.6 mg (11% DV)
  • 100 grams: 5.7 mg (38% DV)
• Pistachios — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.9 mg (19% DV)
• Pumpkin Seeds — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.2 mg (15% DV)
• Pecans — 3% DV per serving
  • 1 ounce: 0.4 mg (3% DV)
  • 100 grams: 1.4 mg (9% DV)
• Cashew Nuts — 2% DV per serving
  • 1 ounce: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)

Fruits:

• Avocado — 14% DV per serving
  • Half a fruit: 2.1 mg (14% DV)
  • 100 grams: 2.1 mg (14% DV)
• Mango — 10% DV per serving
  • Half a fruit: 1.5 mg (10% DV)
  • 100 grams: 0.9 mg (6% DV)
• Kiwifruit — 7% DV per serving
  • 1 medium fruit: 1.0 mg (7% DV)
  • 100 grams: 1.5 mg (10% DV)
• Blackberries — 6% DV per serving
  • Half a cup: 0.8 mg (6% DV)
  • 100 grams: 1.2 mg (8% DV)
• Black Currants — 4% DV per serving
  • Half a cup: 0.6 mg (4% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cranberries (dried) — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.1 mg (14% DV)
• Olives (pickled) — 3% DV per serving
  • 5 pieces: 0.5 mg (3% DV)
  • 100 grams: 3.8 mg (25% DV)
• Apricots — 2% DV per serving
  • 1 medium fruit: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)
• Raspberries — 1% DV per serving
  • 10 pieces: 0.2 mg (1% DV)
  • 100 grams: 0.9 mg (6% DV)

Vegetables:

• Red Sweet Pepper (raw) — 13% DV per serving
  • 1 medium pepper: 1.9 mg (13% DV)
  • 100 grams: 1.6 mg (11% DV)
• Turnip Greens (raw) — 10% DV per serving
  • 1 cup: 1.6 mg (10% DV)
  • 100 grams: 2.9 mg (19% DV)
• Beet Greens (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.8 mg (12% DV)
• Butternut Squash (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.3 mg (9% DV)
• Broccoli (cooked) — 8% DV per serving
  • Half a cup: 1.1 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Asparagus (cooked) — 6% DV per serving
  • 4 spears: 0.9 mg (6% DV)
  • 100 grams: 1.5 mg (10% DV)
• Collards (raw) — 5% DV per serving
  • 1 cup: 0.8 mg (5% DV)
  • 100 grams: 2.3 mg (15% DV)
• Spinach (raw) — 4% DV per serving
  • 1 cup: 0.6 mg (4% DV)
  • 100 grams: 2.0 mg (14% DV)

Cooking Oils:

• Wheat Germ Oil — 135% DV per serving
  • 1 tablespoon: 20 mg (135% DV)
  • 100 grams: 149 mg (996% DV)
• Hazelnut Oil — 43% DV per serving
  • 1 tablespoon: 6.4 mg (43% DV)
  • 100 grams: 47 mg (315% DV)
• Sunflower Oil — 37% DV per serving
  • 1 tablespoon: 5.6 mg (37% DV)
  • 100 grams: 41 mg (274% DV)
• Almond Oil — 36% DV per serving
  • 1 tablespoon: 5.3 mg (36% DV)
  • 100 grams: 39 mg (261% DV)
• Cottonseed Oil — 32% DV per serving
  • 1 tablespoon: 4.8 mg (32% DV)
  • 100 grams: 35 mg (235% DV)
• Safflower Oil — 31% DV per serving
  • 1 tablespoon: 4.6 mg (31% DV)
  • 100 grams: 34 mg (227% DV)
• Rice Bran Oil — 29% DV per serving

  • 1 tablespoon: 4.4 mg (29% DV)

  • 100 grams: 32 mg (215% DV)

• Grapeseed Oil — 26% DV per serving
  • 1 tablespoon: 3.9 mg (26% DV)
  • 100 grams: 29 mg (192% DV)
• Palm Oil — 14% DV per serving
  • 1 tablespoon: 2.2 mg (14% DV)
  • 100 grams: 16 mg (106% DV)

References:

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://authoritynutrition.com/foods-high-in-vitamin-e/

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111

Herbs and spices are known to help protect against chronic diseases. Studies have shown that their regular consumption provides many health benefits, some of them offering high antioxidant protection, although the results depend on their consumption amount and bioavailability.

Polyphenols, a type of plant derived micronutrient found in herbs and spices, can help address digestive issues, weight management challenges, cardiovascular conditions, diabetes and neurodegenerative disease. Polyphenols are also found in other foods such as berries, beans, vegetables and nuts. According to the European Journal of Clinical Nutrition, many seasonings rank highest in their polyphenol and antioxidant content on their list of 100 richest foods.

Herbs and spices are commonly found in many food recipes and some cultures traditionally include specific ones in their cuisine. Seeking a variety of ethnic food recipes can bring creative ideas to add them to daily meals. In addition, they can easily be incorporated in other food preparations to ensure a daily dose of taste and healthy benefits, helping you reduce salt, sugar and unhealthy fats consumption:

• chop fresh parsley or mint and add it to olive oil with crushed garlic for a delicious bread dip; alternatively, add dried oregano or rosemary for a great appetizer before meals. This can also be used as sandwich spread, over roast vegetables, mixed in mashed potatoes and salad dressings.
• fresh herbs like mint, parsley or coriander add great taste to yogurt, soups or salads; tabouli salad is a great example to consume these herbs.
• rosemary, a popular ingredient in many lamb and chicken dishes, is delicious prepared as a tea with honey (fresh or dried). It can also be used to infuse olive oil and it is versatile to be chopped in vegetables and baked goods (breads, cookies, muffins, etc.)
• add turmeric to eggs, smoothies, pizza, pasta dishes, rice, roast vegetables, stews, seafood, curries, soups, dips, sauces and yogurt; you can add turmeric and honey to hot milk for a comforting and anti-inflammatory beverage.
• add cinnamon sticks to your water and use cinnamon powder to flavour hot cereal, desserts, teas, lattes, hot chocolate, baked goods, greek yogurt, french toast or mix it with honey for a satisfying toast spread.
• incorporate fresh or powdered chili peppers in eggs, pastas, stews, burgers, salsa, curries and chili recipes.
• dried ginger, clove and cardamom can serve as a great addition to teas, bread batter or applesauce.

References:

https://academic.oup.com/ajcn/article/79/5/727/4690182?login=false

https://www.webmd.com/healthy-aging/features/spices-and-herbs-health-benefits

Chai tea is an Indian drink from the Ayurvedic medical tradition made of water, milk, spices and black tea that is decocted for a minimum of 20 minutes. Chai literally means tea and it is referred to as masala chai in its original version. It offers excellent antioxidant protection, anti-inflammatory properties, antibacterial action, digestion protection and potential anti-cancer effects thanks to the blend of spices that are incorporated into this drink.

Chai can be prepared following different formulas but it traditionally contains ginger, cardamom, cinnamon, clove, fennel and black pepper. Each of these ingredients individually are known to inhibit or suppress inflammation and these unique health benefits are combined with remarkable synergistic effects in the chai drink.

These are 7 great reasons to consume chai tea:

1. Black Tea: Black tea is packed with antioxidants that can support cardiovascular health. Its health claims include lowering cholesterol, regulating blood sugar and stimulating the circulatory system.
2. Ginger: Ginger is a super spice in fighting inflammation in the body. It’s an antioxidant that can lower blood sugar levels, fight colds and infections, suppress gastrointestinal distress and alleviate arthritis pain. By promoting healthy sweating, it also protects the body against invading microorganisms, such as E. coli and Staphylococcus aureus and fungi, including Candida albicans.
3. Cardamom: This spice promotes detoxing effects, helps with digestion, strengthens the immune system, improves circulation and offers cardiovascular support.
4. Cinnamon: Cinnamon helps control blood sugar, aids in digestion, boost immunity and supports weight loss. It also has powerful antioxidant properties.
5. Fennel seeds: Based on their high fiber content, this spice can help lower cholesterol. It also improves bone and skin health, as well as protection agains infection, aging and cancer. Fennel seeds are also rich in antioxidants, minerals and vitamins.
6. Cloves: Cloves possess exceptional anti-inflammatory effects and are a nutrient dense spice. They are known for their anti-fungal, antibacterial, antiseptic and analgesic effects. Clove oil offers the highest antioxidant capacity of all foods and substances based on the ORAC scale (Oxygen Radical Absorption Capacity) developed by researchers at the University of Tufts in Boston, Massachusetts. ORAC is the most reliable measurement of antioxidant power, which determines the substance’s capacity to destroy free radicals.
7. Black Pepper: Black pepper can improve metabolism, aids digestion and may help prevent the accumulation of fat in the body. Its antioxidant and antibacterial characteristics also relieve the common cold and cough, acne and arthritic pain. It is claimed that black pepper also possess antidepressant and anti-cancer potential.

Food indulgences and compulsions, and the increasing numbers in obesity and chronic disease, make it necessary to break from unhealthy eating patterns, processed foods, saturated fat, refined carbohydrates, and excessive caffeine and alcohol. Changing what and how we eat can make us healthier, leading to a path of transformation which can reverse damages and diseases.

It is well known that a plant based diet can bring many health benefits and promote long term wellbeing. A juice fasting is a great way to detoxify the body and enjoy many of the benefits from consuming fresh whole foods. If possible, it is wise to include organic ingredients in the juicing ingredients to avoid pesticides. The positive effects in the body go beyond detoxification:

• juicing helps you absorb all the nutrients, particularly to those with impaired digestion as it pre-digests the food;
• a juice fasting facilitates incorporation of a wider variety of raw ingredients; it is easier to juice them than to include them all in your daily salad;
• juicing makes it easier to meet daily nutritional requirements: it is easier to drink the juice of 2 pounds of vegetables than to consume them raw;
• since a juice fasting requires consumption of only fresh whole produce, it makes meal decision-making easy;
• juicing enables the stomach to rest; further chewing any particles in the mouth will release digestive enzymes which aids digestion;
• juicing nutrient dense foods helps heal the gut and detoxify toxic chemicals, medications and the effects of stress;
• the liver is the primary detoxifying organ and a juicing cleanse can greatly alleviate its toxic overload;
• a whole-produce diet provides the body with optimum nutrients: vitamins, minerals, and phytonutrients that result in anti-inflammatory and healing effects;
• juicing rehydrates the body, making it more efficient in removing toxins which are associated with many symptoms and ailments in the body;
• juicing results in increased levels of energy and vitality, making it easier and joyful to engage in daily activities and exercises;
• juice fasting will reduce cravings and eliminate compulsive eating, both in quantity and quality, leading to improved health and wellbeing;
• reduction or reversal of physical problems: juicing can alleviate symptoms like headaches, rashes, digestive disorders, fatigue, body aches and joint paint, sinus, etc.
• juice fasting helps with weight loss not only by controlling cravings and calories, but also by initiating a new healthy pattern;
• juice fasting can result in healing of cells and organs as maximum detoxification happens, allowing the mitochondria to create energy with less oxidation and free radicals.

There isn’t a magic bullet or perfect diet for overall health, vitality and longevity. Every body is unique and, rather than a one-size-fits all solution to diet and nutrition, an optimal approach should focus on individual needs and preferences in an inclusive and integrated manner.

A healthy diet is not about deprivation, starvation or limitation. With a mindful and skillful approach, it should focus on promoting health and well-being without sacrifice of joy and pleasure of eating.  There are many commonly agreed upon food categories that support balanced eating and nutrition, detoxification and healing, energy and vitality. Longevity suggests consumption of these 10 superfoods every day to feel better and live longer:

1. Cruciferous vegetables
»» Cruciferous vegetables include broccoli, cauliflower, cabbage and kale and offer powerful anti-cancer benefits against stomach, bladder, breast, prostate, lung, colon and skin cancers. They are also well known to reduce oxidative stress, support cardiovascular function, alleviate depression, provide pain relief, eliminate toxins, remove H. pylori, prevent Type 2 Diabetes, enhance cognitive abilities, and mitigate inflammatory responses.

2. Leafy greens
»»Dark leafy greens (e.g., spinach, collards, swiss chard, etc.) are densely rich in vitamins and minerals, and disease-fighting phytochemicals. They are also rich in fiber which lowers your risk of cardiovascular disease and type 2 diabetes – and your weight. Their potassium content help protect against osteoporosis and high blood-pressure. Antioxidants like vitamin C, lutein, and zeaxanthin protect the body against the risk of cataracts and macular degeneration. Vitamin C also promotes collagen which helps with joints, bones, skin and hair. Leafy greens also have Vitamin K which protects against blood clotting.

3. Non-starchy vegetables
»» A diet rich in vegetables provides abundant antioxidants and minerals that keep away diseases like cancer, cardiovascular problems, stroke and diabetes. Consuming these vegetables offer additional health protection deriving from their dietary fiber, water content, proteins and amino-acids. Garlic, onions, chives, leeks and scallions, in particular, help lower high blood pressure, protect the digestive tract and offer many anti-cancer benefits. Vegetables like radishes, celery, cucumbers, fresh green, lettuce, cherry tomatoes and mushrooms offer low calories while providing high nutrition content.

4. Nuts and seeds
»» Nuts and seeds are rich in omega-3 fatty acids and other antioxidants, and are known to reduce inflammation, protect the heart, improve the immune system, support digestion, regulate diabetes,  strengthen the bones, lower anxiety and avoid chronic disease.

5. Berries
»» Berries offer superior antioxidant protection and are rich in fiber. Blueberries are rich in anthocyanins which support brain health, and raspberries contain ellagic acid which offer anticancer protection. These nutrients are part of a category of health-promoting plant compounds (polyphenols) which promote heart health and bone density, among other benefits.

6. Other fruits
»» Regular consumption of fresh fruits help avoid health complications such as stroke, high blood pressure, cancer, heart disease and diabetes. Fruits also support skin health and hair growth and they provide energy boost and keep our bodies free of disease due to their high fiber content. They also support proper digestion and are extremely nutritious for overall health benefit and longevity.

7. Healthy fats
»» Healthy fats like avocados, coconut oil, extra virgin olive oil, raw nuts, organic eggs and salmon provide a good source of Omega-3 fatty acids. Healthy fats can help us provide building blocks for cell membranes, provide optimal fuel for the brain and heart, help lower cholesterol, act as carriers for fat soluble vitamins and help prevent cancer.

8. Herbs
»» Herbs eliminate the nutritional deficiencies that may exist in the body and restore its proper functions. They help address health issues by providing corrective measures to heal, rather than suppress symptoms. In general, herbs help strengthen the immune system, provide anti-inflammatory protection, reduce blood sugar levels and cholesterol, avoid risk of Alzheimer’s disease and cancer, help treat arthritis and promote healthy skin and hair. Herbs like dill, chives, rosemary and peppermint are commonly used both for culinary purposes and for their medicinal properties.

9. Spices
»» The health benefits of spices are countless, covering many ailments in the human body: fight infection, boost the immune system, reduce inflammation, prevent cancer, improve heart health, regulate metabolism, detoxify the body, lose weight, increase appetite, strengthen bones, reduce stress, increase digestion, balance hormones, etc., besides adding taste and colour to food. Ginger, rosemary, turmeric, oregano, cayenne, cinnamon, cloves and nutmeg, for example, possess anti-inflammatory compounds that avoid the inflammation process.

10. Beans and legumes
»» As an excellent source of complex carbohydrates, protein and fiber, beans and legumes are high on providing satiety, helping with weight loss by enabling feeling full for longer periods. Their regular consumption promotes bowel regularity and helps keep blood sugar levels stable. They also contain a significant amount of antioxidant activity, compared to that of berries. Examples include lentils, alfalfa, edamame, chicpeas, black-eyed peas, bean sprouts, green beans, kidney beans, and mung beans.

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