Avocado

While most people think of avocado as simply the main ingredient in guacamole, it’s instead a superfood. Literally. Rich in good fatty acids, fiber, folate, glutathione (an extremely powerful antioxidant with the ability to bind with cellular mutagens, i.e. anticancer), phytosterols, flavonoids (abundantly), multivitamins (among which vit. K), multiminerals (among which boron) and carotenoids. The best fruit for a healthy heart: rich in monounsaturated fats, vitamin E, folic acid and potassium. Most of all the first source naturally available of beta-sitosterol (reducing cholesterol) and lutein (an antioxidant that prevents cataracts and prostate cancer).

It fact this creamy fruit is packed with a spectacular range of carotenoids, ranging from alpha-carotene to zeaxanthin and the optimal absorption of them is provided by dietary good fats found in it. The combination of avocado’s rich content of carotenoids, fatty acids and other nutrients promote joint, eye and skin health. Helping to prevent cancer, cardiovascular disease, metabolic syndrome and obesity.

The rich content of lutein and zeaxanthin in particular is responsible for joint and eye health. The phytochemicals contained in this super fruit induce cell cycle arrest, inhibit growth and cause apoptosis (death) in both precancerous and cancer cells.

Go crazy, spread it on bread at breakfast instead of butter or something else: if eaten together with any other foods enhances tremendously the absorption of all the nutrients. I eat it each single day. It’s a MUST. Use it on your salads instead of any other kinds of oils. 

More than all the above multi-benefits, what could we possibly ask to a fruit? Eat it only when the peel has turned very dark. Possibly (it might sound strange) eat even the peel itself, because many minerals and vitamins are concentrated right there: this is a general rule valid for all fruits and vegetables. As a matter of fact, e.g. I personally eat organic lemons together with their peel (yes, you read it correctly). Let’s not forget it’s delicious and can be combined with ANY kind of food. By the way: avocados combined with lemons are just perfect!

……Always humble,

Angiolino

(For more supplements and extra, please kindly visit: What do you lack?

Vitamin D

Our body converts sunlight into 25-hydroxyvitaminD, made in the skin. Maintaining an adequate level is absolutely essential, as low levels cause an accelerated decline in working memory, reasoning, task flexibility, problem solving and planning, higher risks of cancer, vascular disease and chronic inflammation. And of course loss of bone density.

But why should we supplement? Isn’t sunlight enough? No, wherefore to benefit from the lifesaving effects of this vitamin its blood levels must/should be maintained on a constant basis/level. As a matter of fact those who maintain optimal vitamin D levels will likely decrease their stroke risk, reducing the odds of permanent disability in the event of such a stroke. In countries with colder climates there are higher rates of vitamin D deficiency due to the lack of sun, increasing the chance of having an immune system related illness. Also an increased risk of multiple sclerosis is statistically associated to the same geographical data. So, what are the optimal levels? In the range of 50 to 80 ng/ml, which can be verified only with blood tests.

The typical dose range you have to look for supplementation is 0,5 to 1,000 IU, to be taken daily with a meal for better absorption, anyway never on an empty stomach. ALWAYS choose vit. D in its D3 form, being better tapped by our organism. In spite of the name, vitamin D is considered a pro-hormone and not actually a vitamin (but I will file this post among “vitamins”). This is because the body is capable of producing its own vitamin D through the action of sunlight on the skin, while vitamins are nutrients that cannot be synthesized by the body and must be acquired through the diet or supplements.

It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows the body the ability to produce sufficient vitamin D, but vitamin D has a half-life of only two weeks, meaning that stores can run low, especially in winter, as said above. Recent studies have suggested that up to 50% of adults and children worldwide are vitamin D deficient. Vitamin D is produced when sunlight converts cholesterol on the skin into calciol (vitamin D3). Vitamin D3 is then converted into calcidiol (25-hydroxyvitamin D3) in the liver. The kidneys then convert calcidiol into the active form of vitamin D, called calcitriol (1,25-hydroxyvitamin D3). This is another reason why this specific form must be specified on the supplement you’re going to buy. My final hint is to take this vitamin with magnesium an calcium together. 

….Always humble,

Angiolino