Sirtfoods For All

Sirtfoods For All

Sirtfoods could have favorable applications in other diets.sirtfoods

Many health-conscious people are committed to a certain style of eating, with the likes of intermittent fasting with the 5:2 and other diets, low-carb, including the Dukan Diet, paleo and gluten-free diets being especially popular. Whilst they don’t work for some, many vouch for them.

But how do Sirtfoods fit in with these other diets?

#  Sirtfoods are not only compatible with all other dietary approaches but can powerfully enhance their benefits.

# Eating a diet rich in Sirtfoods means that the calorie restriction of intermittent fasting can be less severe, yet the benefits can be the same if not greater.

# Low-carb diets that lack plant-based foods can be dramatically augmented by the inclusion of Sirtfoods.

# Sirtfoods are the typical paleo foods, containing the sirtuin-activating polyphenols that humans would have evolved eating and reaping the benefits from over a very long period of time.

# The top 20 Sirtfoods are naturally gluten-free making them a real benefit for anyone following a gluten-free diet.

 

Chicory Is A Potent Sirtfood

Chicory Is A Potent Sirtfood

chicoryRed chicory is a top 20 Sirtfood. As with the Sirtfood onion, red is best but the yellow variety of chicory is also a Sirtfood.

The red variety can be harder to find but yellow is a perfectly suitable alternative. If you are wondering how to add chicory to your diet, you can add its leaves to a salad where the tart flavour adds crunch to an extra virgin olive oil-based dressing.

Chicory does belong to the Asteraceae family with sunflowers and dandelions and has been used throughout Europe for millennia as both a food and a medicine. Although chicory contains no huge amounts of any one nutrient, it can claim small amounts of the whole spectrum of vitamins and minerals, the most prominent being vitamins C and A, selenium, manganese, fiber, potassium, and phosphorus, as well as the sirtuin-activating nutrient Luteolin.

Chicory can be eaten raw or cooked. Although called chicory in the UK, it is more commonly known as Chicon or Witloof (meaning white leaf) in Belgium and is called Endive in the US.

Chicory is a woody, herbaceous plant that has a wealth of researched health benefits.They include the ability to ease digestive problems, prevent heartburn, reduce arthritic pains, detoxify the liver and gallbladder, prevent bacterial infections, boost the immune system, and reduce the chance of heart disease. It is also a natural sedative and can protect against kidney stones, and benefit attempts to lose weight. All in all, this small plant is a powerful addition to any diet.

Chicory is probably better known to many people for its roots which can be roasted, ground and used as a coffee substitute.  Chicory is native to France, where it has long been loved for culinary reasons so it’s only natural that’s where it originated.

It’s interesting that a large range of Chicory coffees are available.


Cocoa and Dark Chocolate

Cocoa and Dark Chocolate

cocoaDark Chocolate along with Red Wine has captured the most attention amongst the top-20 Sirtfoods. In fact, it is really Cocoa that is rich in a specific group of polyphenols called flavanols, especially epicatechin that is the actual Sirtfood.

In clinical studies flavanol-rich cocoa has shown impressive health benefits spanning many of the major afflictions of modern times. This is especially so in relation to heart health, where cocoa has shown promise in lowering blood pressure, improving blood flow to the heart, preventing blood clots, and reducing inflammation. Benefits may also extend to aiding in the prevention of diseases such as diabetes and cancer and enhancing memory performance.

So what chocolate exactly are we talking about here? Alas, the bulk of confectionary chocolate won’t deliver these profound benefits. Those products tend to be more sugar and milk than anything else.  As a consequence, the prevailing wisdom dictates that the darker the chocolate, the high the level of beneficial cocoa flavanols will be.

To be counted as a Sirtfood we are talking about chocolate with 85 percent cocoa solids. But in reality, that is a gross over-simplification. Much of the dark chocolate that we turn to as a ‘healthy treat’ has undergone a form of processing known as alkalizing (or ‘dutching’), which greatly diminishes the flavanol content, and thus the health benefits.

While in the USA these products are clearly labelled ‘processed with alkali’, unfortunately in the UK and in many other countries no such labelling requirements exist. This makes it difficult to know which brand to choose to reap the true benefits of the Sirtfood cocoa.

After investigation we have confirmed that the Lindt Excellence 85% Cocoa bar has not undergone Dutch processing and is, therefore our recommendation.

Just as a guide there is a huge range online at Amazon.


Strawberries An Amazing Rich Sirtfood

Strawberries An Amazing Rich Sirtfood

strawberriesStrawberries have a very low sugar content. They contain just one teaspoon of sugar per 100 kg. In addition, they have pronounced effects on improving how the body handles sugary carbohydrates. What researchers have found is that if we add strawberries to sugary carbs it has the effect of reducing insulin demand. This has the effect of turning strawberries into a sustained energy releaser. Strawberries are therefore a significant Sirtfood for weight loss and a healthy long-term diet.

Strawberries are included in the top Sirtfoods as they are a notable source of the sirtuin activator fisetin.

Strawberries offer an astonishing 129 percent of the daily requirements of vitamin C, a known infection fighter. They are also packed with manganese and folate, as well as potassium with its co-factoring enzyme, superoxide dismutase. Low in calories and fats, strawberries are a rich source of anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic and ellagic acids, all phytonutrients which together multiply anti-inflammatory potential. Minerals like copper for the healthy development of red blood cells are in abundance, as are fluoride, iron, and iodine.

Besides being anti-cancer, strawberries also contain potential neurological disease-fighting and anti-aging compounds. What’s more, the free radical-zapping antioxidant activity is outstanding in strawberries, as are their blood glucose-leveling abilities.

However, consume strawberries in moderation because they still contain fructose, which may be harmful to your health in excessive amounts.

Strawberries are one of those unique fruits requiring no embellishment to make them one of the world’s most sought-after plant-based foods and one of the top-20 Sirtfoods.

You will find many of the nutritious strawberries recipes included in our New Sirtfood recipes and Best Sirtfood Recipes pages.

Cinnamon-Another Powerful Sirtfood

Cinnamon-Another Powerful Sirtfood

cinnamon

Cinnamon can activate your sirtuin genes.

Cinnamon appears in the Sirtfood Diet as a top 40 Sirtfood, with the most unequivocal research showing maximum benefit comes from combining Sirtfoods together. Sirtfoods are so named because they contain substances that activate Sirtuin or ‘skinny’ genes, the same genes as exercise and fasting.

While always known that cinnamon lowers blood sugar we didn’t for sure know why. Now brand new research presented just this month at the American Society for Biochemistry and Molecular Biology showed it is by activating Sirt-1.
And with it acting at a genetic level researchers say benefits go beyond blood sugar making it a metabolic powerhouse with anti-aging properties.

Scientists have long suspected that cinnamon can help prevent blood-sugar spikes and protect against insulin resistance, a risk factor for diabetes. But how, exactly, has remained a mystery—and while some studies have suggested a strong effect, others have been inconclusive.

Amy Stockert, associate professor of biochemistry at Ohio Northern University Raabe College of Pharmacy, has been studying cinnamon for years. In 2015, her research showed that type 2 diabetics who took daily cinnamon supplements saw greater reductions in blood sugar than those who took a placebo.

Some of these effects lasted even after participants stopped taking the supplements, says Stockert, which suggested that lasting changes had been triggered at the cellular level. “We started to suspect that one of the proteins involved in gene expression was being influenced by cinnamon,” she says.

Her new research focuses on Sirtuin-1 (also called Sirt-1)—a protein that’s active in insulin regulation. “We know that Sirt-1 acts on another protein that affects how glucose is transported,” says, “so it made sense that it might be the key player.”

Scientists know that Sirt-1 is activated by resveratrol, an antioxidant found in red wine that’s been touted for its anti-aging and cholesterol-lowering properties. Cinnamon contains similar compounds, known as phenols, which Stockert thought might also bind to Sirt-1 molecules in the same way. She and her colleagues used a computer model to test this hypothesis and discovered that the cinnamon phenols had similar, sometimes even stronger interactions with the protein.

This suggests that the phenols in cinnamon also activate Sirt-1, providing a possible explanation for their beneficial properties. “If that’s true, it means cinnamon is doing more than just lowering blood sugar,” says Stockert. “It’s acting on a protein that affects lipid metabolism, cell growth changes, and the expression of a variety of genes.”

Stockert’s previous research found that people who consumed 1 gram a day of cinnamon saw blood sugar reductions comparable to what would be expected from prescription drugs. But she believes that even smaller quantities—like those used in cooking and seasoning—could also have benefits.

“If cinnamon interacts with this enzyme in the way our model suggests, it could possibly be linked to anti-aging, antioxidant control, a lot of really important health benefits,” she says. “And it shouldn’t take one gram a day to see those effects.”

Stockert recommends buying cinnamon—whole or ground—from reputable spice companies. Her team is now studying the effects of cinnamon on fat cells and hope to expand their research to muscle and liver cells, as well.

You can add cinnamon to oatmeal, toast, butternut squash, chili and more. It is also recommended that it be added to other Sirtfood-based meals.

This isn’t the first time cinnamon’s been touted for its health benefits beyond blood sugar control—and it’s certainly not the final word. But given the low risk and reported benefits, it seems a worthwhile addition to your diet, if you like the taste.


Lovage -A Sirtfood With Benefits

Lovage -A Sirtfood With Benefits

lovageLovage, a member of the parsley family, is a widely-used herb in parts of Europe and southwest Asia. It’s an extremely versatile plant possessing flavors of both celery and parsley but much stronger. Lovage is delicious and also extremely high in the sirtuin-activating compound quercetin and is one of the main ingredients of the Sirtfood Green Juice.  Lovage offers a number of health benefits, including supporting kidney health, fighting harmful organisms and supporting joint health.

Here are some of the well-researched benefits of Lovage.

1. Lovage Fights the Risk of Kidney Stones

Lovage is an aquaretic or a type of diuretic that encourages urination without electrolyte loss. The increased urination flushes the urinary tract to potentially help avoid kidney stones.

2. Lung Support

Traditional herbal medicine uses lovage to loosen phlegm in the lungs, which in turn improves airflow, breathing, and oxygen intake. In one trial eucalyptol, the active chemical compound in lovage that reduces lung irritation, produced significant, positive results within four days

3. Soothes Rough Spots

It turns out lovage is loaded with compounds that may soothe rough patches in the body. Compounds in lovage that provide this benefit include limonene, eugenol, and quercetin. Studies involving limonene have shown it provides soothing effects throughout the body, although it has been especially noted to help reduce issues associated with colitis.

4. Promotes Healthy Skin

Lovage is recommended as a natural way to fight skin conditions like dermatitis and acne. The exact mechanism of action is not fully understood, but traditional skin care approaches include lovage in their routines.

5. Fights Harmful Organisms

Scientists have found lovage to be one of the most potent extracts against organisms like E. coli, Salmonella, H. pylori, and H. influenzae.

6. Eases Digestion and Relieves Gas

The soothing benefits of lovage are very effective and it’s even a great remedy to soothe the digestive tract, reduce bloating and relieve gas.

7. Supports Joint Health

The herb is considered a natural remedy for joint discomfort associated with gout and rheumatic swelling of the joints. In addition, it doesn’t cause any terrible side effects.

8. Natural Allergy Support

The soothing effects of lovage naturally help fight the symptoms of allergies. But when it comes to allergies, lovage goes a bit farther. Quercetin, a compound present in lovage, inhibits histamine release and alleviates skin irritation typically caused by sensitivity to environmental irritants.

9. Menstrual Support

Among its many traditional uses, lovage is reported to provide relief from menstrual discomfort. Its high nutrient density combined with its powerful soothing benefits may explain why adding lovage to the diet prior to the beginning of a menstrual cycle may support well-being.

10. Excellent for Recipes

Lovage is a wonderful addition to your favorite recipes, adding taste and increasing your meal’s nutrient value. It’s often used as a replacement for celery, although it’s more pungent so most recipes recommend using about half the amount of the celery called for. The leaves make an excellent salad, and the seeds are used as a spice and often sprinkled over salads and soups. Lovage can even be brewed as an herbal tea. It’s rich in B-complex vitamins, essential for energy, and vitamin C which supports skin and immune system health.

Lovage is safe, natural and can easily be found as a food or herbal supplement!

10 Reasons To Include Buckwheat In Your Diet

buckwheatBuckwheat is one of the recommended Sirtfoods.

The name buckwheat is misleading because it isn’t related to wheat at all. In fact, buckwheat isn’t a true grain, but rather the fruit of a leafy plant belonging to the same family as sorrel and rhubarb. It is often referred to as a pseudo-cereal since the grain is used in ways similar to cereal grains. Its name comes from a Dutch word that translates as “beechwheat,” most likely a reference to the plant’s triangular fruits, which resemble beechnuts. Most of us are most familiar with buckwheat flour used to make the pancakes, crepes or noodles (Japanese Soba).

Here are 10 well-researched reasons why you should give the Sirtfood buckwheat a try:

  1. Buckwheat is high in fiber; good for those with constipation.
  2. The protein in buckwheat has all 9 essential amino acids (that the body cannot manufacture), making it closer to being a “complete” protein.
  3. It is high in the amino acid lysine, which is used for tissue growth and repair.
  4. Buckwheat is gluten-free so this makes it suitable for those with wheat allergies.
  5. It is rich in calcium, iron, vitamin E, and B vitamins, magnesium, manganese, zinc and copper.
  6. The magnesium in buckwheat helps relaxes blood vessels; helps improve circulation, decrease blood pressure and reduce cholesterol.
  7. Buckwheat helps to stabilize blood sugar levels. Due to the slower breakdown and absorption of the carbohydrates in buckwheat, this helps to raise our blood sugar levels more evenly. This especially good for those suffering with diabetes by helping to control their blood sugar levels.
  8. It’s also low in calories, which is good in helping to reduce fat accumulation.
  9. Buckwheat contains rutin, a chemical that strengthens capillary walls.
  10. This Sirtfood being high in insoluble fiber, can help women avoid gallstones.

A range of buckwheat products is available online.

Turmeric-Should You Add To And Take A Supplement?

Turmeric-Should You Add To And Take A Supplement?

turmeric

Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time and it isn’t without good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world and forms part of the recommended Sirtfood Diet.

We are advocates for eating a lot of this versatile sirtfood spice. But for turmeric to really boost your health, you may want to add a supplement, too.

The main health-giving part of this plant is the chemical curcumin. More than 7,000 studies have examined its effects in helping prevent cancer, arthritis, diabetes, Alzheimer’s and Parkinson’s. Its anti-inflammatory properties are what make it such a Swiss Army knife of nutrients. “Since chronic inflammation all over the body is the root cause of many illnesses, taking curcumin supplements is an easy and potentially effective way to prevent diseases,” says Ajay Goel, Ph.D. who researches curcumin and cancer at the Baylor University Medical Center in Dallas.

A teaspoon of turmeric contains only about 100 mg of the active ingredient. You need anywhere from two to 10 times that to get the biggest benefits. For supplements, Goel recommends taking ones that contain 250 or 500 mg once or twice a day.

There is a wide range of turmeric supplements available at Amazon’s online store.


Walnuts And Fat Loss Link

walnutsWalnuts , one of the top 20 Sirtfoods actually help you shed weight according to a new study.

Eating too many nuts is often noted as one of the mistakes people make that stop them losing weight. However, a new study suggests that walnuts may actually help you shed fat.

The study’s lead scientist, Dr. Cheryl Rock of the University of California, San Diego School of Medicine compared various diets and was surprised to find, ‘that even though walnuts are higher in fat and calories, the walnut-rich diet was associated with the same degree of weight loss as a lower fat diet.’

The research looked at 245 overweight women giving them one of three diets: A lower fat and higher carb diet, a lower carb and higher fat diet and finally a walnut-rich, higher fat and lower carb diet.

Not only did the walnut-rich group see good weight loss, they also saw a decrease in bad cholesterol and an increase in the good stuff!

Dr. Rock also explained: ‘In addition to these findings, we hope to explore the effect of walnuts on satiety, as we believe satiety is a critical factor for maintaining weight loss.’

The Benefits Of Walnuts

Walnuts are naturally low in sugars, sodium, and packed with nutrients: healthy fats (plant omega-3 ALA), protein, fiber, antioxidants, as well as vitamins and minerals – folate, thiamin, magnesium, potassium, manganese and copper.

Enjoying a handful of nuts (35g) as part of a healthy diet every day will contribute:

  • Protein – needed for growth and repair of tissues such as bones, muscles and skin as well as being a plant protein source for vegetarians

  • Fiber – keeping you regular and helping control appetite

  • Plant omega 3s called Alpha Linoleic Acid (ALA) – just four or five walnuts a day can provide 100 percent of daily adult ALA needs

  • Antioxidants – which protect cells against free radical damage (polyphenols, copper, manganese)

  • Nutrients for energy production – thiamin, copper, manganese, magnesium

  • Nutrients for brain and neurological function – magnesium, copper, folate, thiamin

  • Folate – needed during pregnancy and for blood formation

  • Arginine an amino acid and polyphenol antioxidants – both help keep blood vessels elastic.

A healthy diet low in sodium, but with a variety of foods such as walnuts, can help reduce blood pressure and contribute to heart health.

Further information on walnut products is available from the following links.


Kale 5 Health Benefits

kaleKale is one of the recommended Sirtfoods.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties.

Here are 5 health benefits of kale, that are supported by science.

1. Kale is Among The Most Nutrient Dense Foods on The Planet

Before we get to all the benefits, let me briefly explain what kale is…

Kale is a popular vegetable, a member of the cabbage family.

It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts.

There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

  • Vitamin A: 206% of the RDA (from beta-carotene).
  • Vitamin K: 684% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium: 6% of the RDA.
  • Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

Given the incredibly low calorie content, kale is among the most nutrient dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

 

2. Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol

Kale, like other leafy greens, is very high in antioxidants.

This includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols.

Antioxidants are substances that help counteract oxidative damage by free radicals in the body.

Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer.

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale.

These substances have been studied intensely in test tubes and animal studies. They have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, antidepressant and anti-cancer effects… to name a few.

3. It is an Excellent Source of Vitamin C

fresh-kale-in-a-brown-bag

Vitamin C is an important nutrient.

It is a water-soluble antioxidant that serves many vital functions in the body’s cells.

For example, it is necessary to synthesize collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach.

The truth is… kale is actually among the world’s best sources of Vitamin C. A cup of raw kale even contains more vitamin C than a whole orange.

4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease

Heart and Stethoscope

Cholesterol has many important functions in the body.

One of them is being used to make bile acids, which are substances that help us digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever we eat a fatty meal.

When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

Guess what… kale actually contains bile acid sequestrants, which can lower cholesterol levels (11). This should lead to a reduced risk of heart disease over time.

One study found that daily consumption of kale juice for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.

According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol lowering drug that functions in this way .

 

5. Kale is One of The World’s Best Sources of Vitamin K

Vitamin K is an important nutrient.

It is absolutely critical for blood clotting and does this by “activating” certain proteins and giving them the ability to bind calcium.

The well known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.

The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.

Here is a range of kale product sources that are available online