Rutin For Your Circulation & More

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Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Rutin is a bioflavonoid so potent it’s also been called “vitamin P”.

  • It has many health-giving properties, and today’s main feature focuses on how it improves various blood metrics, and looks after brain health.

• How’s your hydration looking today? For most people, at any given time, it’s not great. But it doesn’t have to be that way!

  • Today's sponsor NativePath is offering a 365-day money-back guarantee on their range of electrolyte and amino acid drink mixes, which are great for your kidneys, bladder, and pelvic floor muscles.

• Today’s featured recipe is for labneh orecchiette—a very gut-healthy dish with probiotics, resistant starches, and extra benefits from lycopene, ergothioneine, and more!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

8 Signs Of High Cortisol & How To Reverse "Cortisol Face"

Dr. Shereene Idriss shares insights about the facial features that can indicate chronically elevated cortisol levels, and what to do about same:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Monday’s Research Review

Rutin For Your Circulation & More

Rutin is a bioflavonoid so potent it’s also been called “vitamin P”, and it’s found most abundantly in buckwheat, as well appearing in citrus and some stone fruits (apricots, plums, etc) as well as figs and apples—it’s also found in asparagus, and green and black tea.

So, what does it do?

Quite a lot: The Pharmacological Potential of Rutin

There’s much more there than we have room to cover here, but we’ll pick out a few salient properties to focus on.

First, a word of warning

A lot of the extant science for rutin is in non-human animals. Sometimes, what works for non-human animals doesn’t work for humans; we saw a clear example of this here:

Conjugated Linoleic Acid For Weight Loss?

…in which CLA worked for weight loss in mice, hamsters, chickens, and pigs, but stubbornly not humans.

The state of affairs with the science for rutin isn’t nearly that bad and there are human studies showing efficacy, and indeed, rutin is given to (human) patients with capillary fragility, varicose veins, bruising, or hemorrhoids, for example:

Rutin: An Overview

So, we’ll try to give you humans-only sources so far as we can today!

Improving blood flow

Rutin does improve various blood metrics, including various kinds of blood pressure (diastolic, systolic, mean arterial, pulse) and heart rate. At least, it did in humans with type 2 diabetes, and we may reasonably assume these results may be extrapolated to humans without type 2 (or any other) diabetes:

The effects of rutin supplement on blood pressure markers, some serum antioxidant enzymes, and quality of life in patients with type 2 diabetes mellitus compared with placebo

As you may gather from the title, it did also significantly improve serum antioxidant levels, and quality of life (which latter was categorized as: emotional limitations, energy and freshness, mental health, social performance, and general health).

We couldn’t find studies for cardioprotective effects in humans (and of course those couldn’t be RCTs, they’d have to be observational studies, because no ethics board allows inducing heart attacks in humans for the sake of science), but here’s a study using rats (with and without diabetes), showing proof of principle at least:

Cardioprotective actions of two bioflavonoids, quercetin and rutin, in experimental myocardial infarction

Anti-Alzheimer’s potential

As ever, a good general rule of thumb is “what’s good for the blood is good for the brain”, and that’s true in this case too.

The title says it all, here:

Rutin inhibits β-amyloid aggregation and cytotoxicity, attenuates oxidative stress, and decreases the production of nitric oxide and proinflammatory cytokines

In case that is not clear: everything in that title after the word “inhibits” is bad for the brain and is implicated in Alzheimer’s disease pathogenesis and progression; in other words, rutin is good against all those bad, Alzheimer’s-favoring things.

Other neuroprotective activity

You may remember from the above-linked research that it helps protect against damage caused by Advanced Glycation End-products (AGEs) (the golden-brown stuff that appears as a result of dry-cooking proteins and fats); it also helps against damage caused by acrylamide (the golden-brown stuff that appears as a result of dry-cooking starches).

Note: in both cases “dry-cooking” includes cooking with oil; it simply means “without water”.

See: Protective effect of rutin against brain injury induced by acrylamide or gamma radiation: role of PI3K/AKT/GSK-3β/NRF-2 signalling pathway

Again, this was a rat study, because no ethics board would have let the researchers fry human brains for science.

Want to try some?

As well as simply enjoying the fruits and vegetables that contain it, it is possible to take a rutin supplement.

We don’t sell it, but here for your convenience is an example product on Amazon 😎

Enjoy!

Our Sponsors Make This Publication Possible

Hydration, Simplified

Unlike other commercial hydration products, Native Hydrate contains high-quality amino acids that are proven to be the optimal way to hydrate, along with subtle yet effective amounts of electrolytes.

Most other hydration products contain way more sodium than you need, unless you’re working out for multiple hours every day. Native Hydrate contains the equivalent of a quarter teaspoon of salt for optimal hydration delivery without disrupting your health. It doesn’t undergo massive processing like most hydration supplements do, or have any added sugars.

With its unique blend of essential amino acids, branched-chain amino acids, electrolytes, and additional nutrients (like Calcium Carbonate, Choline Bitartrate, Riboflavin, Niacin, B6, Folate, B12, Biotin, Pantothenic Acid, Choline, and Zinc) Native Hydrate makes getting proper hydration easy and enjoyable all year long. 

Please do visit our sponsors—they help keep 10almonds free

This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between avocado and olives—both worthy options, but ultimately we picked the avocado (click here to read about why), as did 75% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Bonus (Sponsored) Recommendation

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Recipes Worth Sharing

Gut-Healthy Labneh Orecchiette

Labneh (a sort of yogurt-cheese made from strained yogurt) is a great probiotic, and there’s plenty of resistant starch in this dish too, from how we cook, cool, and reheat the pasta. Add to this the lycopene from the tomatoes, the ergothioneine from the mushrooms, and the healthful properties of the garlic, black pepper, and red chili, and we have a very healthy dish!

Click below for our full recipe, and learn its secrets:

Penny For Your Thoughts?

Wishing you the most well-informed start to the week,

The 10almonds Team