Category Archives: Micronutrients: Carotenoids

Eat eggs. Help heart, brain.

SUMMARY:   Eat eggs. Help heart, brain! Learn about two January 2017 studies (Finland & UConn) that found a high-cholesterol egg diet did NOT increase risk of dementia or Alzheimer’s, and it improved the lipid profile!  Serum antioxidants increased as well!  Also learn about the benefits of eggs, egg quality, and pass the word to avoid BPA exposure (plastics used for food storage) especially for those pregnant and during lactation because low dose BPA exposure (below that which the FDA considers is safe) increased the risk of an egg white allergy for infants.  AIP folks literally separate the white from the yolk for re-introduction!  Last, think about eggs as a healthy fat boosting carotenoids as found in the salad — egg studies posted here.   

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Why eat the beets, cabbage, red colors

Summary:  This post nails the need for increased variety of vegetables for chronic disease prevention and management and addresses quantities.  It includes a delicious, phytonutrient rich, and quick recipe for eating the beets, cabbage, red colors; this subcategory of vegetables can be a hard sale to your family but you’ll learn in this post why you want to include such.  It is especially timely given the fall seasonal foods now available and your requests for more vegetable recipes.

This recipe is PALEO, SCD, GAPS, AIP, and NIGHTSHADE friendly fare, but not FODMAP friendly unless within your unique re-intro tolerance limits.  Cabbage, beets and onions are fructans, one food compound eliminated on FODMAP unless you’ve reintroduced these vegetables and you know your tolerance quantities.  Keep in mind that FODMAP loads are cumulative, and this recipe contains three fructan foods which bumps up it’s fructan total load.  One family’s tip for integrating cabbage back into their low FODMAP   lifestyle is detailed immediately below the recipe, and perhaps this preparation technique can work for you too.

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Meet the FATS & Best Salad Dressing Oil, Part1

SUMMARY: The focus of this post is to better your understanding of vegetable oils and unsaturated fats.  Raw vegetable salads are chock-full of important vitamins and nutrients, but the latest science says you won’t get much benefit without eating them along with both the right type & amount of fat. In fact, essentially no or very low absorption of carotenoids was observed when salads with fat-free salad dressing were consumed (see this study or this study, Table 3.) 

In this post learn: the preferred fat/oil for best carotenoid absorption, that you can actually ditch dressing and instead add half an avocado, or you can add cooked eggs to an incredibly small amount of dressing to even further boost carotenoid absorption. Make certain you consider the sections entitled What inhibits Carotenoid Absorption for possible impact due to your particular health status, and the tips for Decoding Labels.

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