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- Fight Inflammation & Protect Your Brain, With Quercetin
Fight Inflammation & Protect Your Brain, With Quercetin
Plus: anti-inflammatory drinks (not just juices!) that are healthy and refreshing
The 10almonds Team
March 19, 2024
Today’s almonds have been activated by:
Want to reduce your cholesterol? Enjoy foods with a high soluble fiber content, as this can bind to cholesterol in your gut and remove it.
Good examples of foods with plenty of soluble fiber include fruit, oats, beans, and legumes.
⏰ IN A RUSH?
Today’s 30-Second Summary
If you don’t have time to read the whole email today, here are some key takeaways:
Quercetin is a flavonoid found in many plants, that can be enjoyed as part of our diet and/or as a supplement
It has potent anti-inflammatory effect, lowers blood pressure, is an effective neuroprotectant, and may have antidiabetic potential
See today’s main feature for the science of each of these!
As we age, our collagen levels tend to get depleted more easily. Collagen is important not just for youthful good looks, but also for the health of bones and joints
Today’s sponsor NativePath are offering high-quality collagen without additives or harmful impurities
Read on to learn more about these things, or click here to visit our archive
🤫 A WORD TO THE WISE
 | Say Again?Using hearing aids can be frustrating, but often very beneficial—even if you’re not sure you need it yet, it pays to get checked out |
👀 WATCH AND LEARN
Anti-inflammatory drinks that are healthy and refreshing! (9:58)
And no, it’s not just a collection of juices. Sadia at Pick Up Limes has recipes to share that you'll be glad you learned:
Revitalizing menu:
Prefer text? The links to the text versions can all be found under the video 😎
Want to watch it, but not right now? Bookmark it for later 🔖
❓️ THIS OR THAT?
Vote on Which is Healthier
Yesterday we asked you to choose between Life Extension Multivitamins and Centrum Multivitamins—we picked the Life Extension (click here to read about why), as did 50% of you!
Now for today’s choice:
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Click on whichever you think is better for you!
YOU MAY HAVE MISSED…
Stop Making The Same Mistakes
Becoming a Supple Leopard (book)
💊 MAIN FEATURE
Querying Quercetin
Quercetin is a flavonoid (and thus, antioxidant) pigment found in many plants. Capers, radishes, and coriander/cilantro score highly, but the list is large:
Indeed,
❝Their regular consumption is associated with reduced risk of a number of chronic diseases, including cancer, cardiovascular disease (CVD) and neurodegenerative disorders❞
Read more: Flavonoids—food sources and health benefits
For this reason, quercetin is often sold/consumed as a supplement on the strength of its health-giving properties.
But what does the science say?
Quercetin and inflammation
In short, it helps:
❝500 mg per day quercetin supplementation for 8 weeks resulted in significant improvements in clinical symptoms, disease activity, hs-TNFα, and Health Assessment Questionnaire scores in women with rheumatoid athritis❞
Quercetin and blood pressure
It works, if antihypertensive (i.e., blood pressure lowering) effect is what you want/need:
❝…significant effect of quercetin supplementation in the reduction of BP, possibly limited to, or greater with dosages of >500 mg/day.❞
Quercetin and diabetes
We’re less confident to claim this one, because (almost?) all of the research so far as been in non-human animals or in vitro. As one team of researchers put it:
❝Despite the wealth of in animal research results suggesting the anti-diabetic and its complications potential of quercetin, its efficacy in diabetic human subjects is yet to be explored❞
Quercetin and neuroprotection
Research has been done into the effect of quercetin on the risk of Parkinson’s disease and Alzheimer’s disease, and they found…
❝The data indicate that quercetin is the major neuroprotective component in coffee against Parkinson's disease and Alzheimer's disease❞
Summary
Quercetin is a wonderful flavonoid that can be enjoyed as part of one’s diet and by supplementation. In terms of its popular health claims:
It has been found very effective for lowering inflammation
It has a moderate blood pressure lowering effect
It may have anti-diabetes potential, but the science is young
It has been found to have a potent neuroprotective effect
Want to get some?
We don’t sell it, but for your convenience, here’s an example product on Amazon 😎
Enjoy!
YOU MAY HAVE MISSED…
The Bitter Truth About Coffee (or is it?)
What To Leave Off Your Table (To Stay Off This Surgeon’s)
❤️ OUR SPONSORS MAKE THIS PUBLICATION POSSIBLE
NativePath Collagen
Pop quiz: What’s the body’s most abundant protein?
The answer: Collagen.
NativePath's Certified Grass-Fed Collagen Powder is made from grass-fed, pasture-raised cows and contains 18 grams of protein per suggested serving.
Start incorporating it daily to support skin elasticity, joint health, bone strength, and muscle growth and maintenance.
Please do visit our sponsors—they help keep 10almonds free
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📖 ONE-MINUTE BOOK REVIEW
Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine – by Dr. Robert Lustig
The premise of this book itself is not novel: processed food is bad, food giants lie to us, and eating better makes us less prone to disease (especially metabolic disease).
What this book does offer that’s less commonly found is a comprehensive guide, a walkthrough of each relevant what and why and how, with plenty of good science and practical real-world examples.
In terms of unique selling points, perhaps the greatest strength of this book is its focus on two things in particular that affect many aspects of health: looking after our liver, and looking after our gut.
The style is… A little dramatic perhaps, but that’s just the style; there’s no hyperbole, he is stating well-established scientific facts.
Bottom line: very much of chronic disease would be a lot less diseasey if we all ate with these aspects of our health in mind. This book’s a comprehensive guide to that.
What did you think of today's newsletter?We always love to hear from you, whether you leave us a comment or even just a click in the poll if you're speeding by! |
Wishing you the most well-informed start to the week,
The 10almonds Team
