Image Credit: by Edeni Mendes da Rocha Teka via Pixabay

We all love the idea of lots of juicy sex all the time. But, sex, reproduction, and fertility are actually very complicated and nuanced physiologic activities.

Physical and Mental Health Affect Sexual Health

Ayurveda, the 5,000+ year old traditional medical system from India, puts reproductive hormones and organs at the end of the line of all of the tissues produced in the body. Visibility of dysfunction in the systems of sex means that the “upstream” obstacles–think mental stress, poor digestion, trauma, pollution and others–are chronic and entrenched.

Don’t let this be discouraging! It means that every tiny step you take to support your overall health will also support your reproductive and sexual health.

Remember also that food is information as well as the vitamin and mineral nutrients to make the mechanical parts do their thing. Ideally, the information your body prefers in order to prioritize sexiness and/or fertility is that you are safe and clear to connect with yourself and/or a partner. This means addressing inflammation (the alarm bells!), oxidative stress (the grind of life!) as well as the nutrients themselves.

Here is a list of 10 foods — and two recipes! — that can support you wholly and completely, nose to toes, ensuring all systems are ready to GO.

Read Dr. Gillian Ehrlich’s interview about Ayurveda and juicing

1. Pumpkin Seeds

The first food on our list for sexual health is pumpkin seeds. Pumpkin seeds are helpful for benign prostatic hypertrophy (BPH), sperm viability, and hair loss. Pumpkin seeds also have an elevated zinc content compared to other produce, and this extra zinc can support testosterone production.

In this study, restricting zinc in the diet of young healthy men reduced testosterone levels. Conversely, giving zinc to elderly men with mild zinc deficiency increased testosterone levels.

It’s impossible to escape the toxicity of our environment caused by pollution. Another way pumpkin seeds are protective is their ability to increase sperm viability for men exposed to fertility-killing toxins, both in the environment and when encountered in larger doses, such as in chemotherapy.  Pumpkin seeds and ginger kept sperm alive and increased the total antioxidant capacity (TAC) level in rats treated with cyclophosphamide, a chemotherapy drug known for its reproductive and fertility side effects.

Proxelan, a commercially produced European medication used to treat prostate disease, includes pumpkin seeds among other ingredients (including Centella asiatica, Boswellia, Helichrysum, acetate vitamin E, Melaleuca alternifolia and hyaluronic acid).  A small study of 30 men reported subjective pain relief from prostatitis, improved urinary symptoms and of the 5 patients with white blood cells in their sperm had significant decrease or resolution of this symptom. Mean progressive sperm motility increased by 17.3%.

This head-to-head study between Tamsulosin (medication to treat an enlarged prostate) and pumpkin seed oil over 3 months found both products reduced BPH symptoms. While Tamsulosin was more effective, it was associated with side effects that the pumpkin seed oil group didn’t have (dizziness 5.9%, headache 2.9%, retrograde ejaculation 2.9%, redness & itching).

Added bonus: pumpkin seed oil can grow hair! This has been briefly studies in both male-patterned baldness and female hair loss. Now that’s sexy.

2. Fennel

Next on our list is fennel. Fennel, as the bulb or the seeds, is known in Ayurvedic practices to help calm the digestive system (we might say regulate the “digestive fire” or reduce inflammation), which improves the body’s ability to absorb nutrients and helps keep the GI tract healthy and strong.

When you lower inflammation and increase nutritent absorption, your libido has a much greater chance of rising to the occasion.

Check out this crazy study on the ejaculation of 20 rams whose sperm was stressed by freezing then thawing it with various concentrations of fennel extract! It was found that fennel extract at 10mg/ml actually improved semen quality (specifically as measured by sperm motility, viability, mitochondrial activity, lipid peroxidation & apoptotic changes).

One of the highest plant sources of potassium, sodium, phosphorous and calcium, fennel  is often used to blunt the inflammatory TNF, a pathway which contributes to conditions including cancer, heart disease, diabetes, allergy, asthma, arthritis, Crohn’s disease, multiple sclerosis, osteoporosis, psoriasis and Alzheimer’s.

Fennel can also help you with period pain! A combination of fennel, ginger, and cinnamon can significantly reduce period pain, as shown in this metastudy.

Check out a Green Detox Juice recipe featuring fennel

3. Dates

Third on our list is dates. In Ayurveda, there is a concept known as “ojas,” meaning vitality, power, the juiciness of life. Ojas is perfectly represented by the sweet, juicy, heavy, sticky date.

The research supports this too. Dates contain a plethora of vitamins including riboflavin (B2), biotin, thiamine (B1), folic acid (B7), vitamin C, and minerals including potassium, phosphorous, magnesium, calcium, sodium, and iron (an ergogenic energy builder)!

Date palm pollen has demonstrated effect on 40 infertile men for sperm motility, morphology (shape/ size) and “forward progressive motility.”Dates have also been shown to regulate cholesterol profiles and support antioxidant activity with their potassium, iron, polyphenol & flavonoid content in animal studies.

Date palm extract actually instigated “significant recovery and restoration of beta-cells’ structure and function” in diabetic rats showcasing its anti-inflammatory and anti-oxidant effects. This is important for balancing blood sugar which is part of metabolic syndrome, a true erectile dysfunction trigger and libido killer.

4. Beet Juice

Holy cow, the research indicating the health benefits of beets is strong! From improving oxygenation/ oxygen usage and athletic performance to decreasing cell damage, beet root juice is known as an “ergogenic” food, which boosts performance.

Overall, beet juice can support increased nitric oxide production which can increase blood flow, boost mitochondrial energy production, and strengthen muscle contraction and endurance. Additionally:

• Beet juice increased both peak and mean power output in this small group of 15 men.
• In this study, 22 participants ran faster without changed perceived exertion and their bodies produced less creatinine kinase, a marker for muscle damage. They also reported less fatigue in the 24 hours after exercise.
• Beets are an equal opportunity supporter! The benefit on performance in this review was found more effective for inactive to recreationally-active participants over elite athletes.
• Even at a SINGLE DOSE, beetroot juice improved performance for these trained rowers, these cyclists, and increased nitrite levels and lowered oxygen use for these kayakers .
• For these 10 male Division I Collegiate level sprinters, beet root juice attenuated the typical morning power loss.
• A beet root extract increased plasma nitrite and nitrate indicating increased systemic nitric oxide availability and decreased triglycerides in 72% of participants after just 30 days.

Other research and traditional usage indicates that beetroot juice can support healthy blood pressure and offer a big dose of antioxidant activity, which means there is huge potential for beets to help in the fight against cancer.

5. Pomegranate

Fifith on the list is the pomegranate, a fruit long known to symbolize sexuality and fertility. Ayurveda recognizes this antioxidant and its sweet, sour, and astringent tastes which can improve digestion without raising too much heat in the body. Pomegranate has excellent nutritional content with vitamins C & E, selenium and carotenoids.

Importatly, erectile function is all about blood flow, and pomegranates are a wonderful addition to the diet of someone who has erectile concerns. This has been shown in animal studies linking pomegranate juice’s antioxidant capacity with its ability to increase intracavernous blood flow, erectile response, and smooth muscle relaxation. Pomegranate juice can also prevent erectile tissue fibrosis.

Additionally:

• Stress-induced blood restriction was reduced in a test group but increased in a control group after three months of drinking pomegranate juice in 45 patients with heart disease.
• Both vitamin C & pomegranate extract showed positive protective effect again lead-induced injury to sperm number and production in animals.
• There is great potential for pomegranates to improve metabolic syndrome (elevated weight, cholesterol and blood pressure, which also can be associated with increased erectile dysfunction).

Quercetin in apples has been found to have a statistically significant effect on lower blood pressure, which allows for better flow to the reproductive organs. In females, high blood pressure can lead to a lower libido and less interest in sex, particularly if it causes fatigue. Lower blood flow to the vagina can affect how their body responds to sexual activity.

And bonus: apples can help with allergy control! This study of 33 volunteers found reduced swelling in the nasal turbinates as well as reduced sneezing attacks and runny nose. We forget that allergy is a form of innate immune system inflammation. Apples can support reduced allergic symptoms via polypheols.

7. Watermelon

Watermelon, seventh on the list, is well-known for its hydrating and performance-enhancing qualities. So perhaps it’s unsurprising that l-citrulline, an amino acid found in watermelon, has been shown to improve blood flow.

In this 2014 scientific study, watermelon given to rats functioned like an aphrodisiac, significantly increasing mounting behavior, intromission (copulation) frequency, and ejaculatory latency (meaning longer time to ejaculation).
Watermelon contains l-citrulline, which metabolizes to l-arginine, which support nitric oxide production which supports blood flow and combats erectile dysfunction.

When taking l-argnine directly, it can metabolize out before its effectiveness, but taking this as l-citrulline (like in watermelon) allows the metabolism to happen over time, potentially being more effective in the long run.

8. Saffron

Next up is saffron. Saffron (a spice made of crocus flower reproductive parts), may be the most expensive spice in the world, but only a tiny bit of saffron is needed to reap the benefits. Like the brilliant yellow gold color of the flower its from, saffron is known to brighten the mood and counteract depression – the number one reason to add saffron to your diet and support a happy sex life.

Fluoxetene (Prozac), an SSRI prescribed for depresseion, is known to cause potential sexual side effects such as decrease in libido and increase in sexual discomfort. In a study following 34 women taking fluoxetine  who also developed sexual-side effects, a daily dose of saffron improved their Female Sexual Function Index (FSFI) with significant results including total FSFI, arousal, lubrication and pain reduction.

Even after just 10 days of daily dosing, 20 male patients with erectile dysfunction found statistically significant improvements in morning erections (tip and base rigidity and tumescence).

Additionally, daily saffron dosing helps with PMS and can potentially act as an aphrodisiac (just ask these rats).

affron in the lab was effective as an aphrodisiac for rats (ew?). https://pubmed.ncbi.nlm.nih.gov/17962007/

Yield depends on the size. Please refer to the Periodic Table of Juicing for yield percentage by weight.

Download Our Updated Periodic Table of Juicing

Dr. Gillian Ehrlich is a family nurse practitioner certified in functional medicine and Ayurveda. Her approach to patient care is deeply informed by almost a decade of leadership with Outward Bound voyages as an outdoor educator, working at a domestic violence shelter on the Yankton Sioux Reservation, and ten years of caring for homeless adults needing acute medical care.

Through the culmination of her experiences, she firmly believes we are built for transformation and healing, and are able to start that journey in whatever shoes we currently stand.

Dr. Ehrlich is the host of the Podcast for Healing Neurology.

www.neurovedahealth.com

Sources

Zinc status and serum testosterone levels of healthy adults

Protective effect of combined pumpkin seed and ginger extracts on sperm characteristics, biochemical parameters and epididymal histology in adult male rats treated with cyclophosphamide

Pumpkin seed oil (Cucurbita pepo) versus tamsulosin for benign prostatic hyperplasia symptom relief: a single-blind randomized clinical trial

Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial

Pumpkin seed oil vs. minoxidil 5% topical foam for the treatment of female pattern hair loss: A randomized comparative trial

Does fennel extract ameliorate oxidative stress frozen-thawed ram sperm?

Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology

Suppression of the Nuclear Factor-KB Activation Pathway by Spice-Derived Phytochemicals

Efficacy of herbal medicine (cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials

Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea Drinking Suppresses Subjective Short-term Appetite in Overweight Women

Effect of Foeniculum Vulgare Seed Extract On Mammary Glandsand Oviducts of Ovariectomised Rats

Effect of Palm Pollen on Sperm Parameters of Infertile Man

Antioxidant and antihyperlipidemic effects of Ajwa date (Phoenix dactylifera L.) extracts in rats fed a cholesterol-rich diet

Date palm fruit extract ameliorated pancreatic apoptosis, endocrine dysfunction and regulatory inflammatory cytokines in Streptozotocin-induced diabetes in rats

Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review

Effects of Beetroot Juice Supplementation on Performance and Fatigue in a 30-s All-Out Sprint Exercise: A Randomized, Double-Blind Cross-Over Study

Betalain-rich concentrate supplementation improves exercise performance and recovery in competitive triathletes

The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis

The effect of variable doses of inorganic nitrate-rich beetroot juice on simulated 2,000-m rowing performance in trained athletes

A single dose of beetroot juice enhances cycling performance in simulated altitude

The effects of a single dose of concentrated beetroot juice on performance in trained flatwater kayakers

Acute Beetroot Juice Supplementation Attenuates Morning-Associated Decrements in Supramaximal Exercise Performance in Trained Sprinters

All-natural nitrite and nitrate containing dietary supplement promotes nitric oxide production and reduces triglycerides in human

Nutritional and functional potential of Beta vulgaris cicla and rubra

Therapeutic Effects of Punica granatum (Pomegranate): An Updated Review of Clinical Trials

Effects of pomegranate juice consumption on myocardial perfusion in patients with coronary heart disease

Effect of Punica granatum (pomegranate) on sperm production in male rats treated with lead acetate

Therapeutic Potential of Pomegranate in Metabolic Disorders

Ursolic acid increases skeletal muscle and brown fat and decreases diet-induced obesity, glucose intolerance and fatty liver disease

Clinical effects of apple polyphenols on persistent allergic rhinitis: A randomized double-blind placebo-controlled parallel arm study

Effects of Quercetin on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Effects of L-citrulline supplementation and watermelon consumption on longer-term and postprandial vascular function and cardiometabolic risk markers: a meta-analysis of randomised controlled trials in adults

Effect of Watermelon (Citrullus lanatus) Flesh Extract on Sexual Behavior of Male Rats

Transforming growth factor-beta bound to soluble derivatives of the beta amyloid precursor protein of Alzheimer’s disease

Saffron for treatment of fluoxetine-induced sexual dysfunction in women: randomized double-blind placebo-controlled study

Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial

Evaluation of Crocus sativus L. (saffron) on male erectile dysfunction: a pilot study

Chili Pepper Carotenoids: Nutraceutical Properties and Mechanisms of Action

Antioxidant, Anti-Obesity, Nutritional and Other Beneficial Effects of Different Chili Pepper: A Review

The Association of Hot Red Chili Pepper Consumption and Mortality: A Large Population-Based Cohort Study

Dietary flavonoid intake and incidence of erectile dysfunction

Immunomodulatory Role of Urolithin A on Metabolic Diseases

Medical Disclaimer

PURE Juicer is a juicing company. We are not doctors or medical experts. All content and information on this blog and website is for informational and educational purposes only, does not constitute medical advice, and does not establish any patient-client relationship by using this website.

Although we strive to provide accurate general information, the information presented here is not a substitute for professional advice. You should not rely solely on this information. Always consult a professional in your area for your health questions and concerns before making any professional, legal, medical, financial, or tax-related decisions.

Show yourself some love this Valentine’s Day with a heart-healthy shot of ginger-beet juice that just may benefit more than you expected!

Beet Juice: a Love Potion for Your Heart

Beet Juice: a Timeless Aphrodisiac

It’s almost Valentine’s Day and love is in the air, so if you’re in need of a love potion, look no further than . . .beet juice? As strange as it may sound, beetroot and its juices have long been associated with romance. Ancient Romans believed that eating beets enhanced amorous feelings, so much so that in the ruins of Pompeii, frescoes of beets were found decorating the walls of former brothels. Folklore in ancient Greece maintained that Aphrodite ate beets to enhance her appeal, and it was even said that if two people ate of the same beetroot, they’d be destined to fall in love.

Perhaps the ancients were onto something: not only do beets contain tryptophan and betaine, which both promote feelings of well-being, they also contain a high amount of boron, a trace mineral which helps to increase the half-life, bioavailability, and efficient use of sex hormones.

It’s all a bit spicy, really.

How Beets Affect the Heart

As fun as it may be to imagine sipping bright pink beet juice and immediately making a heart connection, even more interesting is the scientific evidence showing that beet juice is actually very beneficial to heart health.

Beets are rich in potassium, antioxidants, and phytochemicals, all of which help protect our bodies against heart disease. Additionally, beets are full of nitrates, which play a special role in helping our bodies stay healthy.

Beets Are Full of Nitrates

When plants photosynthesize nitrogen from the atmosphere, inorganic compounds called nitrates are formed. And wouldn’t you know it, beets are chock full of nitrates. When we drink beet juice, our bodies convert all those nitrates into nitric oxide.

This process causes our blood vessels to widen, which improves circulation (did someone say aphrodisiac?) and provides more blood and oxygen to the heart. This lowers blood pressure and decreases the risk of heart disease and stroke.

Studies show that drinking just 500ml of beetroot juice a day can significantly reduce high blood pressure.In fact, a study presented at the British Cardiovascular Society conference in June of 2022, showed that a regular glass of beet juice can reduce signs of blood vessel inflammation in people with coronary heart disease.

Beet Juice Protects Your Heart and Prevents Cancer

Let’s take a quick peek at our Periodic Table of Juicing, which is a handy tool for determining the the most notable health benefits of various juice-worthy produce. Notice the Valentine-red bar at the very bottom of the table, where you’ll see beets featured alongside other foods that are excellent for cardivascular health. Beets are also listed in light green to indicate their nutritional profile is also notable in the prevention of cancer.

Beets: the Super Food

So far we’ve covered heart health, cancer prevention, and improved circulation (wink wink). Did you know that beet juice can also prevent and treat inflammation, improve mood, increase brain function, and build stronger bones? Beet juice is a wonderful prenatal supplement, and has been shown to decrease the severity of menstrual cramps, anemia, and fatigue. The same process that supplies more oxygen to the heart also supplies more oxygen to the muscles of people suffering from COPD.

Are Beets Bad for Kidneys?

If you’ve heard that beets can cause kidney stones, you can rest assured knowing that beet juice will positively affect kidney health in most people, with the exception of those who are already at a higher risk of developing kidney stones. In that case, a physician might recommend staying away from beets and beet juice. As with all things health related, make sure to talk to your physician if you have concerns about making beet juice a regular part of your diet.

Spicy Beet and Ginger Love Elixir 

Ingredients

• 2 red beets
• 1 thumb of ginger

Yields about 10oz of juice, or 5 servings of 2oz shots.

Directions

• Grind beets and ginger in stage one of your juicer, using a #10 grid.
• Fold 1.5 cups of pulp into a press cloth.
• Press slowly.

Spread the Love by Reducing Waste

One of our very favorite tips when juicing is to save the leftover pulp to use in other recipes. Juice pulp will last up to three days in the refrigerator. For Valentine’s Day, why not use your pulp to make homemade Beet and Ginger Pasta? You’ll not only be showing love to your body, but also to the planet.

Pasta made from leftover juice pulp is full of extra insoluble fiber our digestive system and immune system need to stay healthy. And bonus: it tastes so good.

The pasta dough will last up to three days (with the pulp). It takes 10-20 minutes to make everything after the dough is ready.

Bonus Recipe: Beet and Ginger Love Pasta

Ingredients

• ginger-beet juice pulp
• all-purpose flour
• filtered water
• olive oil

Directions

1. Put 1 ¼ cups of flour in a mound on your flat surface.
2. Keep the other ¼ cup on hand to add in later.
3. Using your fingers, form a hole in the center of the flour.
4. Add a tablespoon of oil, ¾ cup of pulp, and a teaspoon of water into the hole.
5. Knead the dough using your hands and a scraper for 3 minutes.
6. Add the other ¼ cup of flour as needed until the dough is firm but still soft.
7. Shape the dough into a ball, cover it with an airtight material (plastic wrap or other), and store it in the refrigerator for 30 minutes or overnight if you are planning ahead.
8. Once cooled, roll the dough out on a lightly floured flat surface. You can roll this as thin as possible.
9. Use a pasta machine, cookie cutters, or simply cut into linguni with a knife.
10. Heat water to boiling with a little olive oil.
11. Place pasta into boiling water for 2 minutes, then remove it using a slotted spoon or strain.

Sources

Beetroot 101: Nutrition Facts and Health Benefits

5 Health Benefits of Beets

The Potential Benefits of Red Beetroot Supplementation in Health and Disease

Beetroot Nutrition, Just Beet It

Fun Facts & Tidbits, Love Beets

11 Proven Health Benefits of Ginger

Medical Disclaimer

PURE Juicer is a juicing company. We are not doctors or medical experts. All content and information on this blog and website is for informational and educational purposes only, does not constitute medical advice, and does not establish any patient-client relationship by using this website.

Although we strive to provide accurate general information, the information presented here is not a substitute for professional advice. You should not rely solely on this information. Always consult a professional in your area for your health questions and concerns before making any professional, legal, medical, financial, or tax-related decisions.

Keep your powders in your cupboard and try these juices created by Ilene Ruhoy, M.D., Ph.D.

Fruits and vegetables are essential to health. Luckily, cold-pressed juicing can help meet or even exceed the recommended daily intake of these powerful foods.

Numerous studies support the health benefits of juicing—tremendous anti-inflammatory, antioxidant, and anticarcinogenic effects among them. Whether you try it to reduce risk factors and treat symptoms of chronic illnesses, which include cardiovascular disease, depression, headache disorders, diabetes, weight gain, or autoimmunity. or consume juices therapeutically, I believe juicing is an essential part of a healthy lifestyle, and I have been juicing for years.

I was trained in both pediatric and adult neurology at Seattle Children’s Hospital and the University of Washington, and I received additional training in mitochondrial and neuromuscular medicine. Five years after my fellowship in Integrative Medicine under the instruction of Andrew Weil, M.D., I opened my own practice to combine the best of Western and integrative medicine—something I’m very passionate about. This integrative approach, plus a broader acceptance of food as medicine and plant-based diets, makes me optimistic about lifestyle changes that have a positive impact on brain health, including cognitive function, energy levels, depression, anxiety, and sleep.

Replacing food with powders 

Powder supplements are all the rage right now. They are capsules or packets that can be dissolved in water to satisfy a particular nutrient need. Companies create these for anything and everything, from more energy to more calm to optimal health.

How food is made into a powder

The powdered fruits and vegetables often used as base ingredients for health-boosting packets start their journey as whole fresh fruits and vegetables. They then undergo a process of drying and pulverization, but unfortunately, the plentiful phytonutrients in these fruits and vegetables don’t all survive the process. Those that do appear in the final capsule are highly concentrated. And while that may sound beneficial, our physiology can only use so much at a time, and the benefit of that compound is not necessarily achieved and much of it ends up being excreted.

So why juices instead?

For every quart of juice we drink, we are consuming three pounds of produce. Fresh and raw foods are rich in proteins, carbohydrates, essential fatty acids, vitamins, enzymes, and minerals—the most essential building blocks for our body. The sheer quantity of nutrition you obtain from 16 ounces of juice is also remarkable.

I recommend true cold-pressed juice specifically: It is the very best juice because of the way the juice is extracted. Making juice at home ensures that it is fresh, raw, and unpasteurized.

In celebration of this season’s theme of “education,” I picked six popular powders and put together nutritious and delicious juices and nut milks, along with an explanation about these superfoods and their nutrients.

A few notes about juicing: Every recipe I’ve included makes one 16 oz serving of juice. Green juice is best consumed within 24 hours of juicing; other juices last up to three days refrigerated and stored in an airtight container, filled to the top. All juices can be frozen for up to 30 days, preserving up to 90 percent of the total nutrition. All ingredients should be organic.

Please note that we are using a PURE Juicer. The instructions will be slightly different than other juicers but these are great for any juicer—we just recommend adding 25 percent more produce for the same serving size.

Topical treatments with these nutrients can make a difference in the health of our skin too, but the body plays a vital role in our skin’s health and vibrancy.

FOR ENERGY: ANTHOCYANINS

The key concept for the “Energy” juice is to use the phytonutrient, Anthocyanin to help remove as many free radicals (unstable atoms that are damaging to the body) from the body as possible and to regulate cells in our body for optimal function. This allows for energy production by the mitochondria.

The molecule that carries energy in the body is called adenosine triphosphate (ATP). The process of creating ATP is called oxidative phosphorylation. There are five enzyme complexes required for oxidative phosphorylation. Enzymes are in food that we eat and juice.

INGREDIENTS 

1 cup black grapes
2 small to medium Granny Smith apples
⅓ cup red cabbage
⅔ cup small purple potatoes
Black pepper

1. Put a strainer inside a large bowl, under the PURE Juicer feed tube. Grind the black grapes and apples.
2. Wrap mashed ingredients in a press cloth or bag.
3. Cut the red cabbage into lengthwise pieces to fit the feed tube of a PURE Juicer.
4. Grind the potatoes and cabbage together.
5. Wrap mashed ingredients in a press cloth or bag.
6. Press bags into a large pitcher using the hydraulic press.
7. Serve with a fresh grind of black pepper on top.

This combo is packed with nutrients that our brain loves. Purple potatoes, although usually served cooked, boast incredible benefits when you eat them raw. They contain the bioactive anthocyanin, which is known to improve cognition and prevent inflammatory damage to brain cells. Raw purple potatoes are a resistant starch, meaning they are not digested in the small intestine; instead they become a prebiotic in the large intestine. Red cabbage contains 2-3x the amount of vitamin C than the other cabbages and is rich in the antioxidant anthocyanins.  Granny Smith apples go well with vegetables and have a low glycemic index.

Preservatives for Shelf Life

To keep fine powders shelf-stable and make sure  the ingredients will dissolve together smoothly, a variety of preservatives are added, such as silicon dioxide, corn syrup solids, pectin, stevia, and maltodextrin. Powders also contain additives for food safety, such as sodium benzoate, potassium sorbate, lactic acid bacteria, and metabolites.

Although certainly important to ensure the safety of consuming these products, the idea that they need further ingredients for consumer protection goes against the intent of a healthy and natural lifestyle approach. This bioprotective culture is a consequence of the increasing amount of packaged, boxed, and bagged foods—decreasing our work burden but increasing our risk of poor health.

FOR METABOLISM AND MITOCHONDRIA: LYCOPENE

Each food has substrates and cofactors for the electron transport chain. The electron transport chain consists of five enzyme complexes, all of which require cofactors for their enzymes to function and substrates for the enzymes to “work on.” The chain’s function is oxidative phosphorylation to synthesize the energy molecule adenosine triphosphate.

INGREDIENTS

1 medium red beet
1 Granny Smith apple 
1½ cups greens (or more—you can’t go wrong doubling this)
Cinnamon stick

1. Cut all ingredients into lengthwise pieces to fit the feed tube of a PURE Juicer. For greens, cut the ends off, fold in half, and move through the feed tube.
2. Grind all ingredients together. 
3. Wrap mashed ingredients in a press cloth or bag.
4. Press into a large pitcher using the hydraulic press.
5. Using a microplane, garnish with cinnamon from a cinnamon stick.

The mitochondria is the “powerhouse of the cell” because it stores and creates energy for our cells and body from adenosine triphosphate (ATP). If constant triggers cause inflammation, what happens to our energy/ATP when our body is in a continuous battle in the gut? We run out of energy. Digestion is the conversion of complex carbohydrates via fermentation. This is a core activity of the human gut microbiome and efficient production of short-chain fatty acids (SCFA), such as butyrate, acetate, and propionate, which are found in the apple in this recipe. They help to ensure a healthy gut microbiome. These SCFAs are critical for the mitochondria to produce enough energy for our complex homeostatic physiology. Our whole body depends on our mitochondria to provide us with energy.

This is because our cellular turnover mechanisms at times go wrong and can manufacture an atypical cell. Our immune system is tasked with watching out for foreign presences and will target atypical cells to try and combat their division. A robust immune system and optimal health can only help in this biological effort.

Environmental toxins

We are exposed to contaminants and toxicants daily. Exposure to minute amounts of any chemical can be harmful, and we are exposed to a multitude of chemicals, even in minute amounts—parts per trillion (ppt)—over decades of life. This creates a tremendous burden for our metabolic physiology and can contribute to inflammation, leading to disease and dysfunction over time. Unfortunately, we do not have direct control over what is in our air, our water, and our soil. We can do our best with filters, etc., but  we do have control over some exposures, including the foods we choose to eat.

The implication of a hack is that the real deal is burdensome and complicated, so why not try something that makes the process easier? We wish these hacks were a perfect solution, but like with exercise, there are no true hacks for real health. While it may be more convenient to use a dissolving powder or capsule (especially for those who travel), they are not the same or as efficient as fresh fruits and vegetables.

About Ilene Ruhoy

Ilene Ruhoy, M.D., Ph.D., is a board-certified neurologist for adults and children. She holds a Ph.D, in Environmental Toxicology and is a graduate of the University of Arizona Integrative Medicine Fellowship. She is also a graduate of the Helms Medical Institute Acupuncture for Physicians certification program. She is the founder of the Center for Healing Neurology in Seattle;a coeditor of Integrative Neurology, an Andrew Weil, M.D., Integrative Medicine series published by Oxford Press in July 2020; medical director for the EDS/Chiari Center at Mount Sinai Hospital South Nassau; and PURE Juicer’s Chief Medical Officer.

*Please cut produce lengthwise so it fits through the feed tube. If you are using another juicer, consult the instructions for the best way to prepare produce for juicing.

Ilene S. Ruhoy, MD, PhD
Chief Medical Officer

Our heart beats 60 to 80 times per minute. It may go higher when we exercise or lower when we sleep. Each beat pumps blood out of a large vessel called the aorta and sends it on its way to all the arteries and arterioles that feed every piece of every organ of our body. These pieces of tissue extract oxygen and nutrients from the blood, both important for functioning. Nutrients play critical roles as substrates and co-factors for all the enzymes and their reactions that work to maintain homeostasis of our organ systems. And oxygen is necessary for these cells to function at all. Oxygen itself is carried by proteins that require an appropriate nutritional state of our body.

What is the cardiovascular system?

The cardiovascular system consists of the 4-chambered heart, the blood vessels, and the blood. It works to pump blood around our bodies by the vessel highways to deliver the oxygen and then return to the other side of the heart through the venous highways, restock on oxygen from the lungs, and be once again pumped out from the heart. Sometimes referred to as the circulatory system because it does just that – circulates blood throughout the body nourishing our organs, joints, cells, and more.

How does juice play a role in the cardiovascular system?

Juice plays a remarkable role in cardiovascular health because nutrition has been repeatedly shown to improve the health of the heart, the vessels, and the blood. Nutritional choices reduce risk factors of heart attack and stroke and one of the best ways of consuming high quantities of flavonoids for health is through juicing fruits and vegetables.  Phytonutrients such as anthocyanins, choline, lycopene, isothiocyanates, betacyanins keep free radical damage at a minimum, decrease inflammation of the vessels, and improve the functioning of the myocytes – the cells of the heart. Juicing can help address other co-morbidities that cause inflammation and result in disease of the cardiovascular system. Vitamins such as magnesium, potassium, and folate keep the vessels stable and the heart electrically on track. Salicylic acid, which is aspirin, keeps the blood thin and flowing. These nutrients can be found in various fruits and vegetables.

Thank you for allowing me to share my passion with you over these past twelve months. Please give these recipes and all other others from our series a try and also, we kept the recipes simple so you could add some of your favorite produce. Give them a try and let us know what you make!

For more creative recipes and demos, join us on Instagram for live events and how-to videos.

REFERENCES:

Alissa EM, Ferns GA. Dietary fruits and vegetables and cardiovascular diseases risk. Crit Rev Food Sci Nutri. 2017 June 13;57(9):1950-1962.

Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause

Collese TS, Nascimento-Ferreira MV, de Moraes ACF et al. Role of fruits and vegetables in adolescent cardiovascular health: a systemic review. Nutr Rev. 2017 May 1;75(5):339-349.

Feingold KR. The effect of diet on cardiovascular disease and lipid and lipoprotein levels. 2021 Apr 16. In Feingold KR, Anawalt B, Boyce A, et al. South Dartmouth (MA): MDText.com, Inc.; 2000-.

Islam SU, Ahmen MB, Ahsan H, Lee YS. Recent molecular mechanisms and beneficial effects of phytochemicals and plant-based whole foods in reducing LDL-C and preventing cardiovascular disease. Antioxidants (Basel). 2021 May 15;10(5):784.

Kozlowska A, Szostak-Wegierek D. Flavonoids – food sources and health benefits. Rocz Panstw Zakl Hig. 2014;65(2):79-85.

Rees A, Dodd G, Spencer JPE. The effects of flavonoids on cardiovascular health: a review of human intervention trials and implications for cerebrovascular function. Nutrients. 2018 Dec;10(12):1852.

Qu A, Liu A, Li P, et al. Advances in physiological functions and mechanisms of (-)-epicatechin. Crit Rev Food Sci Nutri. 2021;61(2):211-233.

Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutri. 2012 Jul 1;3(4): 506-16.

Ilene S. Ruhoy, MD, Ph.D.

CAVEAT: If you are experiencing feelings of wanting to hurt yourself or others, please seek professional medical guidance. This blog does not constitute medical advice in any way.

There is a lot of research on mental health and ways to manage our feelings of anxiety, sadness, and irritability. Research shows exposure to nature, good sleep hygiene practices, connecting with family and friends, and exercise can be important tools to help manage these feelings. Research also shows that what we eat can play an important role. Healthy food choices include a wide variety of phytonutrients including antioxidants that help improve neurotransmitters. Serotonin and dopamine -balance hormones, decrease pain, improve mental clarity, and repair gut dysfunction. Gut dysfunction also helps with the communication chain to our brain and changes the way our brain works biochemically. Fennel is a great addition to any juices mentioned for neurotransmitters as it increases gut metabolites for serotonin.

High intake of these foods will provide the phytonutrients to improve your general and mental well-being, quality of life, sleep, self-esteem, and resiliency to better handle, or at least understand, your emotions and reactivity to internal and external stressors in life.

Mental health really is everything!   We all know this, and we know how to support it with exceptional nutrition. Sometimes, we simply need a reminder of the right foods and the right juices to prepare for our most positive and happy life. Juicing is a superb way to get these essential concentrated nutrients into our bodies first thing in the morning.  When you begin your day with these recommendations, you absolutely improve your chances of a successful day.

JUICE RECIPE RECOMMENDATIONS
(pictured above and below):

Pineapple – Coconut Mylk
1 Mature Coconut
1 Pineapple
Makes 48 oz

Apple – Fennel – Celeriac – Lemon 
6 Apples
1 Fennel Bulb
1 Celeriac Root
1 Lemon
Makes 48 oz

Grapefruit – Turmeric 
4 Grapefruit
1 – 3” Turmeric
Makes 24 oz

However, anxiety and fear can also be debilitating for some and that is not the healthy kind. Sometimes we are unable to see the lessons from past experiences and are unable to approach them differently.  The feelings of anxiety, fear, and sadness can worsen. It can lead to depression and poor choices. It can make us want to avoid those feelings and self-medicate with food, drugs, alcohol, or even just wallow in self-hatred and despair, leading to lower quality of life and less chance of success.

We invite you to add juice to your day…a daily dose of joy for your body and mood! Let us know what you juice this month and if you notice any change in your energy, mood, or even interactions with people.

In our next blog, we will talk about musculoskeletal health. We will dive into what our muscles and skeletal system love us to juice to stay strong and recipes that keep our systems revved all season long.

Read other blogs about the Periodic Table of Juicing, and don’t forget, we are juicing new recipes live on Instagram regularly. Join us!

References: 

Brookie KL, Best GI, Conner TS. Intake of raw fruits and vegetables is associated with better mental health than intake of processed fruits and vegetables. Front Psychol. 2018 Apr 10:9;487.

Gehlich KH, Beller J, Lange-Asschenfeldt B, et al. Consumption of fruits and vegetables: improved physical health, mental health, physical functioning and cognitive health in older adults in 11 European counties. Aging Ment Health. 2020 Apr;24(4):534-641.

Glabska D, Guzek D, Groele B, Gutkowska K. Fruit and vegetable intake and mental health in adults: a systematic review. Nutrients 2020 Jan 1;12(1):115.

Glabska D, Guzek D, Groele B, Gutkowska K. Fruit and vegetable intake in adolescents and mental health: a systematic review. Nutrients 2020 Jan 1;12(1):15-25.

Leri M, Scuto M, Ontario ML, et al. Healthy effects of plant polyphenols: molecular mechanisms. Int J Mol Sci. 2020 Feb 13;21(4):1250.

Martinez-Gonzalez MA, Sanchez-Villegas A. Food patterns and the prevention of depression. Proc Nutri Soc. 2016 Mayl75(2):139-46.

In this blog, we will explore the role mitochondria have in our body and ways we can support the mitochondria with delicious and simple juice recipes.

What is mitochondria?

The mitochondria are organelles in our cells that are responsible for creating energy for our bodies. They are like the engine that powers a car. They are fueled by what we eat and the health of our system. When the mitochondria don’t have enough of the right quality fuel, we can feel tired all day long. If we do not have quality fuel for long periods of time, we can develop more serious chronic issues.

Your high school science teacher wasn’t joking around when they said the mitochondria is the ‘powerhouse of the cell.’ Our bodies run because of the energy created by the mitochondria. The mitochondria gets this nickname because it creates and stores energy for our cells and body in the form of adenosine triphosphate (ATP). ATP powers the cellular processes our bodies carry out on a daily basis. And it’s the raw, nutritious foods and juices that have substrates and cofactors for this electron transport chain that ultimately creates ATP.

How does diet affect mitochondrial function?

Research has shown that the quality of our mitochondrial fuel is affected by diet. Anti-inflammatory foods such as fresh fruits and vegetables support mitochondrial function so that we can produce enough fuel from them to keep running.

One cellular process that happens in our bodies daily is called autophagy. This is when cells are cleaned out of the organelles, proteins, and debris that are no longer efficient or effective.

Like any other process in our body, we need energy created by our mitochondria to carry them out. Consuming anti-inflammatory foods supports mitochondrial function so sufficient energy can be produced to clear out the cellular ‘gunk’.

If there is chronic inflammation, there are constant triggers for energy and support. What happens to our energy/ATP when our body is in a constant battle in the gut? We run out of energy.

Raw, cold-pressed juice for a daily boost of energy

Our favorite way to kickstart the day is with a glass of fresh juice. The morning is not only our favorite time to drink juice, but the best time of the day to drink juice too. PURE Chief Medical Officer, Dr. Ruhoy recommends drinking juice immediately after waking up before having anything else. Because our body’s cells have fasted overnight, we are primed to absorb all of the amazing nutrients in fresh, raw fruits and vegetables. These nutrients are absorbed so efficiently and effectively that your body can use the energy immediately. We created five recipes to make it fun and delicious to support our mitochondria.

Recipes for Mitochondrial Health

We created recipes specific to mitochondria using the Periodic Table of Juicing, a table of elements created by our Chief Medical Officer, Ilene Ruhoy, MD, Ph.D. and Founder/CEO of PURE Juicer, David Feinberg. Each recipe includes phytonutrients to support your mitochondria. We explain the health benefits of each juice because in addition to mitochondrial support, these fruits and vegetables are packed with other nutrients our bodies need and love. For more information and free version of the Periodic Table of Juicing, click here.

Give Me a Boost (24oz*) 

• 6 Red Apples
• 1 Beet
• 1 Lime

Health Benefits of ‘Give Me a Boost’

What makes this mitochondria-boosting juice so energizing? It’s the apple! Apples are packed with mitochondria-fueling antioxidants called polyphenols which help fight inflammation and support mitochondrial function. The red apples used for this recipe are also packed with vitamin C enhancing mitochondrial membranes and supporting immune system functioning. When you drink apple juice, the mitochondria increase their rate of DNA synthesis by 30%, letting cells create more energy. Beets are dense with nitrates. In order for the mitochondria to produce the valuable ATP our cells use to function, they need sufficient oxygen. Nitrates are a vasodilator meaning they help to increase blood flow within the body thus more oxygen. The lime in this juice is full of vitamin C, which acts as an anti-inflammatory agent in the body and is a delicious addition to this juice (or any juice…we love limes).

Next on the list, is one of our favorite lighter green juice combos.

Green Thumb

Power Up (24oz*)

• 6 Carrots
• 2 Oranges
• 1 Orange Bell Pepper

Health Benefits of ‘Power Up’

Orange bell peppers make for a great nutritious supplement in any juice recipe. They’re packed with vitamin C and beta-carotene, which means that they can help protect against cancer and other diseases. They’re also a good source of B vitamins including thiamine, niacin, pantothenic acid, riboflavin, biotin, and pyridoxine. Carrots are rich in alpha-lipoic acid that serves as an antioxidant. This helps to protect the mitochondrial membrane and remove toxins from the body. Oranges are an excellent source of vitamin C and are an anti-inflammatory fruit that supports the mitochondria.

This next recipe is a great summer option and it will have your mitochondria jazzed. Drink as a juice or even turn this juice into popsicles!

Summertime Sunset

Power Punch (40oz*)

• 1 Pineapple
• ¼ Cup Dried Goji Berries
• ¼ Cup Dried Mulberries

This recipe makes 40 oz of juice, enough for two servings or multiple popsicles! 

Health Benefits of Power Punch

Pineapples are one of the best natural sources of bromelain, which detoxifies your mitochondria by digesting damaged proteins (apoptosis). Pineapple also aids in digestion, boosts metabolism, and nourishes your hair, skin, nails, and teeth. Both dried mulberries and goji berries contain healthly antioxidants. These antioxidants reduce inflammation and help to remove harmful substances from the body. This allows the mitochondria to be more energized. 

Keeping your mitochondria healthy is essential as the mitochondria are in charge of our energy production. We hope you have enjoyed reading our five delicious juice recipes and find a few favorites to add to your daily or weekly juicing routine. 

Stay tuned for more recipe blogs created from our Periodic Table of Juicing. The PURE Periodic Table of Juicing is created by our Chief Medical Officer, Ilene Ruhoy, MD, Ph.D. and CEO and Founder David Feinberg. Dr. Ruhoy was trained in both pediatric and adult neurology at Seattle Children’s Hospital and the University of Washington where she received additional training in mitochondrial medicine and neuromuscular medicine. 

Click here to download a free high-quality copy of the table or visit the first in our series, Cancer Prevention. 

*Please note that the recipe yields are for a PURE Juicer. The instructions and yield will be slightly different than other juicers but these are great for ANY juicer. We just recommend adding at least 25% more produce for the same serving size.

When we hear ‘keto diet’ we think of heavy protein and dairy foods. But did you know that many greens are keto-approved too? 

Although fruit in high quantities is not advised when following the keto diet because of the sugar content, keto does see value in low-carbohydrate vegetables. Greens like cucumber, celery, spinach, and kale, are all keto-friendly vegetables that allow those following keto to incorporate more plant-based habits into their diet. 

Cucumber and celery are two particularly fantastic keto-friendly green vegetables. They’re low-calorie, high-volume, and best consumed (and tastier!) raw – so they make perfect sense as the star ingredients for a fresh juice. 

Other green veggies like zucchini, kale, and spinach as well as herbs like basil, mint, and parsley are also healthy additions to any lifestyle because they’re an excellent way to get nutrients into your meals without adding too many carbs to what you eat. The ingredients we used in this juice are all widely accepted as keto-friendly.

The benefits of drinking fresh vegetable juice are not limited to just vitamins and minerals. Juices provide you with antioxidants, are anti-inflammatory, and give you an energy boost that will help keep your body healthy from the inside out. Importantly, raw vegetables consumed as juice are rich in enzymes, the key to assisting your body in doing what it needs to do to keep everything in balance.

The vegetables in this recipe offer a slew of nutrients including vitamin A and K and potassium which make them an excellent choice for those seeking extra nutrition.

Not only do they give us essential vitamins but also have powerful health effects like regulating our immune system’s response and fighting inflammation while giving us more energy.

With our taste buds in mind, we set out to find a balanced and flavorful juice recipe that was delicious for us and also keto-friendly. We are happy to say we found one we love! Thank you to the Real Ketones Blog for inspiring us with this keto recipe. Easy ingredients like spinach, cucumber, mint, lemon, basil, and celery combine into an effortlessly refreshing low-carb green drink. This juice is a simple and hydrating option for easy summer sipping even for those who aren’t keto. We added a few extra ingredients (basil, mint, zucchini, and lemon) because we had them on hand and they are fresh from the garden.

Keto Green Juice (2 servings)

• 3 cups of kale & spinach 
• 1 cup of parsley
• 2 zucchinis 
• 2 cucumbers
• 5 celery stalks
• Mint
• Basil
• 1 to 2 small lemons

When we tested this combo we used 47 oz of produce and yielded 35 oz of juice which means we got a 74% yield! We typically see a 50% yield for leafy greens and 70-82% for others so this green juice yield is incredible.

Use the #10 grid on your PURE Juicer to grind the kale, spinach, parsley, zucchini, mint, basil, cucumber, and celery. The #10 grid is the perfect all-purpose grid for greens. (If you are going heavier on celery, go with the #12 grid.) 

We like using a strainer over the bowl for cucumber and celery because of the high water content of each vegetable.

Spinach is an excellent ingredient in any green juice because it’s rich in antioxidants and minerals. Spinach is also a good source of chlorophyll which gives it that green hue and is one of the most powerful detoxifiers in nature. 

Mint is a keto-friendly herb that can be used to make fresh juice taste delicious! Mint contains powerful antioxidants which help protect our cells from free radical damage. It also has anti-inflammatory properties and may even have the ability to improve cognitive function as well as help with indigestion.

Mint also has a mild diuretic effect which may be an excellent way to combat keto-flu symptoms like headaches, nausea, and fatigue. 

Lemon juice contains potassium which is essential for the maintenance of nerve impulses and muscle function. Potassium regulates fluid balance by maintaining healthy blood pressure levels already within normal limits. It’s important for regulating heart contractions because it works together with sodium to regulate water retention and overall hydration levels.

Cucumber is rich in vitamin K (a fat-soluble vitamin) and assists in calcium absorption so adding cucumbers will give you more nutritional value in your keto-friendly juice. 

Basil is a superstar herb rich in antioxidants like lutein, zeaxanthin, and beta-carotene. It also contains a compound called eugenol that works alongside beta-carotene to help fight cell-damaging free radicals in the body. Cell damage increases the risk of health conditions like cancer and heart disease. 

Celery has approximately 25 anti-inflammatory compounds to reduce arthritis and osteoporosis causing inflammation in the body. It’s also full of vitamins A, K, and C and minerals like potassium and folate. It’s also low sodium. 

Zucchini is rich in vitamin A. 1 cup of zucchini is 40% of the recommended daily intake of vitamin A. Vitamin A supports vision and immune health.

Parsley is known in the health world for being a particularly rich source of vitamin K. Just one tablespoon of chopped parsley accounts for 70% of your daily vitamin K intake. 

Despite being a diet that generally focuses more on animal products, juicing is still accessible to the keto community through recipes with a lower glycemic index like the green juice above.

Please note: We do not endorse the keto diet. We simply are juicing green juice that is keto and everyone-friendly.

Do you have a recipe we should try? Share your thoughts and comments in the box below. We would love to hear from you. 

Stay tuned for more recipes, including a deeper dive into recipes from our Periodic Table of Juicing. Click here for a free copy of the table or visit the first in our series, Cancer Prevention.

Resources used linked below

https://www.webmd.com/diet/health-benefits-parsley#1

https://www.healthline.com/health/food-nutrition/health-benefits-of-celery

https://www.webmd.com/diet/health-benefits-basil#1

https://greenandketo.com/keto-vegetables-guide#:~:text=Vegetables%20%E2%80%94%20especially%20%E2%80%9Cabove%20ground%E2%80%9D,contribute%20to%20a%20healthy%20lifestyle

By Ilene Ruhoy, MD, PhD & Jennifer Reichel, MD

Introduction 

When people start juicing for health, one of the first things they notice is an improvement in their skin. Their skin is clearer, brighter, and more hydrated. And, their hair has never grown faster.

For this month’s feature, I am joined by Dr. Jennifer Reichel, a board-certified dermatologist, and cosmetic expert featured in news sources like New Beauty, Allure, Skin & Aging, and MedEsthetics. We discuss what healthy skin and hair physiologically looks and feels like, the benefits of drinking juice as a part of your hair and skincare routines, as well as our favorite skin and hair-healthy foods and juice recipes. We will share insight on what we have learned through our careers in two different medical fields in the hopes of providing you a well-rounded view on the topic of skin and hair health.

Before we dive in, as always, I invite you to engage with this blog post by using the comment box below or on PURE Juicer social media @purejuicer. Enjoy!

In this Edition 

• What you need to know about the physiology of the skin
• The impact of food and good nutrition on skin health 
• How can juice and phytonutrients create and maintain healthy skin and hair?
• Juice recipes to supplement your current hair and skincare routines
• Aging skin and hair 

What you need to know about the physiology of the skin

The skin is the largest organ of the human body. It makes up the integumentary system that provides a protective barrier for your body. This barrier doesn’t just keep the bad things out, it also helps retain what’s important within.

Skin includes the top layer, called the epidermis, (“your epidermis is showing!”), and the deeper layer, the dermis. The epidermis and dermis contain different types of cells, all with different functions. These include keratinocytes, fibroblasts, melanocytes, mast cells, stem cells, and more.

The complex anatomy has many functions including connecting the skin with muscles and bones, balancing the internal milieu of the skin, enhancing wound healing, maintaining internal temperature homeostasis, secreting hormones, protecting the body from invasion, and more. In addition, as there is much dialogue today regarding the gut microbiome, the skin maintains its own microbiome (maintaining the right cutaneous microbiome can help deter abnormal sweating, odor, and acne).

The skin organ also serves as an elimination organ, largely via our sweat glands. These glands pick up metabolic waste by-products and cellular debris from the systemic and lymphatic circulations and thereby engage in the gut-skin connection – hence why there are skin rashes due to food allergies. Physiologically the gut and the skin are so heavily interconnected that what we choose to eat plays a critical role in the health of our skin and therefore how quickly our skin ages. 

The skin relies on what the body provides it to do its job…hydration, enzymes for multiple functions, vitamins, minerals, and more. We know that topical treatments for all of these can make a difference in the health of our skin, but there is a key role that our internal body has. This is why food and good nutrition are fundamentals when it comes to skin and hair health.

How can juice and phytonutrients create and maintain healthy skin and hair?

Skin, hair, and nails LOVE the nutrients found in juices, and drinking fruit and veggie juices are one of the easiest (and tastiest) ways to get them. 

Polyphenols are widely distributed in fruits and vegetables and have extensive antioxidant activity which has been shown to protect from oxidative stress by toxins, infectious organisms, pro-inflammatory foods like sugar, oil, meat, and refined grains, drugs, alcohol, poor sleep, medications, and more. Juices high in polyphenols include those with berries, especially blueberries, grapes, and carrots.

Flavonoids are naturally occurring compounds with a phenolic structure. They are found in a variety of fruits and vegetables and are the most common polyphenols found in nature. Over the past few decades, considerable research demonstrates the incredible health benefits these compounds hold for human health. Flavonoids are widely considered to be anti-inflammatory, anti-oxidant, and anti-carcinogenic. They are also known to improve immune regulation. Find flavonoids in abundance in citrus fruits and kale. 

Luteolin is an important flavonoid found in flowering plants and while it has been shown to play a powerful neuroprotective role against neurodegenerative diseases and neurobehavioral symptoms (oops, there I go back to the brain again!), it also has important histamine inhibitory action which can greatly reduce resultant skin rash, hives and overall epidermal inflammation from mast cell activation. Mast cells are part of our innate immune system and are ubiquitous in our bodies, including within our skin layers. Exposures to chemicals, stress molecules, infectious organisms, or environmental toxins can induce mast cell degranulation releasing many of its mediators – the most important is histamine. These reactions result in skin inflammation, rashes, hives, and loss of protection from this important barrier. It also disrupts the natural skin microbiome. Natural antihistamines include luteolin and quercetin. The latter of which is found in red apples and red grapes.

In addition to maintaining hydration for skin balance and microbiome control, elements such as copper, zinc, iron, and selenium and vitamins such as A, B, C, and E are critical. They promote antioxidant and anti-inflammatory activity and act as enhanced healing mechanisms for our skin. Vitamin deficiencies are known to have ill effects on our skin. Skin rashes and lesions are seen with deficiencies of vitamins such as A and B. Zinc, a critical element for organ function, has well-documented skin disorders associated with its deficiency. 

Juice your parsley for iron, your peas for copper, garlic for selenium, and nut or seed milk for zinc. For vitamin A go crazy with carotenoids which is the natural precursor to vitamin A by consuming dark green leafy vegetables, green and yellow fruits, broccoli, carrots, kale, parsley, spinach, sweet potatoes, watercress, and squash. Get your Bs from kale, broccoli, peas, bananas, and seeds. Load up on vitamin C from cherries, red bell pepper, blackberries, papaya, dandelion, mangoes, asparagus, radishes, and cabbage. And don’t forget your vitamin E from carrots and spinach.

Finally, sulfur and silicon. Sulfur, an abundant element in your body, is important for skin health as it aids in detoxification and collagen stability. Sulfur is found in watercress and mustard greens as well as pineapple, peaches, and strawberries. And silicon, another abundant trace element in your body, is important for collagen synthesis and enzymes that maintain skin resilience. Silicon is found in carrots, bananas, and leafy greens.

Juice recipes to supplement your current hair and skincare routine

I regularly give juice recipes for gut and brain health to my patients and very often I hear (and see!) about improvements in their skin – whether it be the texture or appearance.

 Recipes I love:

1. Beets Above: Carrot, beets, lemon – This has a nice sweet flavor balanced by the tartness of the lemon. With high levels of nitric oxide and anthocyanins, this juice boosts blood delivery to the skin and to our other organs.
2. Sparkly Skin: Cabbage, jicama, parsley – This juice is crisp and refreshing and contains an abundance of anti-inflammatory and cellular stability compounds to decrease internal inflammation which can change the appearance of our skin.
3. Quenched: Peach, nectarine, dandelion greens – Quench your thirst with luteolin, minerals, and vitamins to help protect the structural integrity of the skin. 
4. Spicy Summer – Carrot, turmeric, ginger, blackberry – My favorite juice not only for its perfect balance of sweet, spicy, and savory but also for the sense of complete health with powerful anti-mutagenic and antioxidant compounds, phytonutrients, and vitamins. 
5. Kale’d It! – Apple, kale, broccoli, watercress – Bursting with flavonoids and mast cell stabilization, this juice fights free radical damage from exogenous exposures. 

About Jennifer Reichel, MD

Dr. Reichel is on faculty at the University of Washington and is the primary teacher of cosmetic procedures for dermatology residents and fellows. She is active on a national level and is a regular speaker at skin surgery meetings. She has been featured on television and in numerous magazines including New Beauty, Spa Magazine, Allure, Skin & Aging, and MedEsthetics. She is a fellow of the American Academy of Dermatology (AAD), the American Society for Dermatologic Surgery (ASDS), The American College of Mohs Surgery (ACMS), the American Society for Laser Medicine and Surgery (ASLMS) the Women’s Dermatologic Society (WDS), and the Seattle and Washington Dermatologic Societies.

References

Cao C, Xiao Z, Wu Y, et al. Diet and skin aging – from the perspective of food nutrition. Nutrients. 2020 Mar 24;12(3):870.

Diaconeasa Z, Stirbu I, Xiao J, et al. Anthocyanins, vibrant color pigments, and their role in skin cancer prevention. Biomedicines. 2020 Sep 9;8(9):336

Gendrisch F, Esser PR, Schempp PR, et al. Luteolin as a modulator of skin aging and inflammation. Biofactors. 2021 Mar;47(2):170-180.

Kanda N, Hoashi T, Saeki H. Nutrition and psoriasis. Int J Mol Sci. 2020 July 29;21(15):5405.

Ogawa Y, Kinoshita M, Shimada S, et al. Zinc and skin disorders. Nutrients. 2018 Feb 11;10(2):199.

Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016 Dec 29;5:e47. 

Pappas A, Liakou A, Zouboulis CC. Nutrition and skin. Rev Endocr Metab Disord. 2016 Sep;17(3):443-448.

Passeron T, Krutman J, Andersen ML, et al. Clinical and biological impact of the exposome on the skin. J Eur Acad Dermatol Venereol. 2020 Jul;34 Suppl 4:4-25.

Pullar JM Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017 Aug 12;9(8):866.

https://performancehealthcenter.com/2020/02/the-top-10-inflammatory-foods-to-avoid/

Medicine for the brain

Download the full periodic table of juicing here >

In this new blog, we dive into my favorite topic, brain health. As a board-certified neurologist for adults and children, I have seen thousands of patients struggling with symptoms that affect the quality of life, including headaches, fatigue, pain, cognitive difficulties, insomnia, anxiety, and more. After my residency, I earned my Ph.D. in Environmental Toxicology (focused on pharmaceutical residues in our drinking water), and then I completed a fellowship in Integrative Medicine. These two degrees, along with my medical degree, taught me that many suffer from daily exposures to toxic substances over decades of life.

Five years after my fellowship, I opened my own practice to combine the best of Western and integrative medicine, something for which I hold a great passion. It has been a rewarding experience to see patients thrive and improve brain health when focusing on lifestyle changes. This integrative approach, plus a broader acceptance of food as medicine and plant-based diets, make me optimistic about lifestyle changes and brain health.

I found that Western medicine is important in most cases, but the healing exceeds my expectations when patients include some or all of what I share below. I know this personally as I had surgery to remove a brain tumor in 2016 and a year later had radiation prescribed when there was a recurrence. The recipes below are personal as I used them in recovery and now, every day.

So let’s dive in. I invite you to read, learn, and post your questions in the comment box so we can continue this essential and hopeful conversation.

In this edition, the Periodic Table of Juicing focuses on brain health:

• How can juice help create a healthy brain?
• Juice recipes for brain health
• How does food play a role in creating a healthy brain?
• What does a healthy brain look like?
• What is happening with the average brain in today’s world?
• What are some of the common ailments that result from an imbalanced brain?
• What are typical treatments for these ailments?
• Dementia and the direct impact of food

Download the full periodic table of juicing here >

First, we begin with the Periodic Table of Juicing. You can use the table as food and juice reference as you go through the blog. The table is color coated by primary health benefits, like green for cancer prevention and red for cardiovascular health. It also uses abbreviations like  AP for Apricot in the cancer prevention category andPi for Pineapple in the musculoskeletal category. Please note that other fruits and vegetables offer secondary support to the brain and other body systems.

How Can Juice Help Create a Healthy Brain?

Juicing is phenomenal for a healthy brain and, as I note below, for healing the brain.

Cold press juicing fills us with nutrients that most of us don’t often get enough of due to the time it takes to prepare and eat large amounts of fresh raw produce. Every quart of juice we drink is the equivalent of three pounds of fresh produce. Fresh juice is absorbed by our digestive system and gut in approximately 15 minutes and as a result, is easy on our gut and circulatory system. When we juice our body’s energy is spent on healing and rejuvenation instead of digestion. I used these recipes while recovering from brain surgery and brain radiation.

Sweet Strength

Sugar Snapped

I love all these fruits and vegetables for the brain. They all have compounds important for neuronal and glial (cells that support the nervous system) health. To extract the compounds through juicing is like medicine for the brain. They can certainly be mixed and matched or added to other preferred juices. I have played around with these combos over the years and find these the tastiest!!!

The information about food and nutrients I write about below applies both to juicing and the consumption of fruits, vegetables, and grains.  As I ‘preach’ regularly to my clients, juicing complements a healthy diet rich in fiber. So I hope you can use the food and juice sections to inspire your next shopping trip for juice and meal ingredients.

How Does Food Play a Role in Helping Create a Healthy Brain?

Phyto Fit

Phenolic compounds are found in various brightly colored fruits and vegetables, and roots, and grains. Nutritional phenolic compounds are highly bioavailable. They act as antioxidants, antibacterials and are antimutagenic. They inhibit the oxidation of fatty acids, making them more accessible for energy production (great for our mitochondria). Examples are cocoa, potato, yam, tomato, kale, Brussels sprouts, broccoli, and other dark leafy greens. Read more about phenolic compounds in Science Direct. 

The flavonoid group, catechins, found in green tea, have been shown to enhance cognition and provide neuroprotection. Indeed, there is data to suggest regular green tea consumption has a more significant effect than antioxidant supplementation of Vitamins C and E. Other sources of these important catechins include the various berries, apples, pears, peaches, and pomegranates. Berries also contain anthocyanins (a water-soluble pigment), hence why many have dark blue and purple colors. Berries and black currants are excellent sources of anthocyanins as they help protect the brain from free-radical damage and reduce the risk of neurodegeneration.

Phyto Fit

There are certain levels of complexity when it comes to carbohydrates. Millet and amaranth are very complex. Steel oats, especially the ones you soak overnight, are the best oats to eat. There are many processed types of oatmeals. Oat milk is processed to an extent but is a good substitute for dairy. Really simple sugar is something like a doughnut. Our biochemistry includes very eloquent molecular reactions to break down whole grains and deliver the glucose to the brain. So the body does not need glucose in its simple or processed forms. 

In addition, healthy fats can be another source of defense. Healthy fat content in foods such as coconut and avocado is important. Coconut oil is high in medium-chain triglycerides (MCTs). When MCTs are metabolized, they help produce ketones that can be used as an alternative energy source for the brain, which can at times help an overburdened brain put up a more resilient defense. Please note that ketones are a source of energy utilized by the brain when under stress and when we have used up glycogen stores. Recommending healthy fats to produce ketones is not to be confused with the keto diet, forcing the brain to use ketones under conditions it would not usually choose to do.

Orange I Right?

And finally, a plug for my morning coffee. There has been quite a bit of research regarding the health benefits of caffeine. Caffeine is a xanthine alkaloid that scavenges hydroxyl radicals (these are highly reactive and attack organic material and cause oxidative stress). It also may decrease amyloid-b (an amino acid) production, mitigating the progression of dementia pathologies.

Now let’s focus on the world of neurology and dementia.

Orange I Right?

The brain also participates in ‘talking’ with other cells of the body to ensure the proper functioning of our organs. This is done partly by the neuroendocrine axis, which starts with the hypothalamus of the brain and proceeds down the axis of the pituitary, thyroid, ovaries/testes, and adrenals. Other important glands that receive messages include parathyroid glands and the pancreas. 

There is also an interplay between the central nervous system (the brain and spinal cord) and the peripheral and autonomic nervous systems, as well as the immune system all the way down to the level of immune cell production machinery of the bone marrow. This is such an incredibly intricate cross-network, and interlinking of the different systems and the brain serves as its all-important fulcrum for homeostasis, which is where our bodies need to be to harness our innate healing powers.

Neurotransmitters require enzymes to work correctly. So let us remember that a healthy brain is nourished by fruits, vegetables, roots, and grains rich in enzymes, vitamins, minerals, phytonutrients, and more especially available via cold press juicing.

What is happening with the average brain in today’s world?

The average brain today is fraught with challenges. Average individuals manage and navigate the stress of a life of work, family, local concerns, global scares, and more. These stresses often lead to poor sleep, poor diet, lack of movement and exercise, scarcity of meditation and introspection, little social interaction, and, frankly, loss of joy. 

We struggle with our past, worry about our present, and become anxious about our future. We reach for fast and convenient foods that do not nourish our bodies and only worsen our body’s struggle to keep up with demands for homeostasis. We develop disease and are prescribed a multitude of medications. We self-medicate with alcohol, drugs, and sugar. We become one big ball of neuroinflammation that further leads us unable to make better choices.

What are some of the common ailments that result from an imbalanced brain? 

An unhealthy brain can result in cognitive decline, dementia, abnormal movements, stroke, headaches, ataxia, gait dysfunction, and more. Hence our brain is not healthy. We don’t sleep as well, don’t think as well, have little energy, have difficulty focusing and completing tasks, and feel somatic symptoms such as nausea and pain and altered gut function (which plays a contributing role – see the previous blog).

What are typical treatments for brain ailments?

The reality is there are a lot of diagnoses in neurology but not a lot of treatments. This is why lifestyle and the foods and juices I recommend above give me hope for my patients and myself. Neurodegenerative disorders have some palliative and symptomatic treatment options, but there are few curative options. We can work to minimize and slow progression certainly, and I have many patients with a diagnosis of, for example, Alzheimer’s disease (AD), Parkinson’s Disease, mild cognitive decline, or who have had strokes. Food plays a significant role, and we need to be sure we are eating in alignment with our brain needs and not against it. 

Dementia and The Direct Impact of Food 

One of our greatest worries for the future is dementia. I am asked to write about it regularly, and I see patients each week who fear they are losing their ability to focus, concentrate, remember. They tell stories of trying to remember why they entered a room. Stories of not being able to complete tasks, comprehend a paragraph in a book or recall a recent conversation. They share their experiences of watching a parent suffer from the throes of dementia such as Alzheimer’s disease (AD) or another dementia syndrome.

Dementia is considered a constellation of memory impairment, cognitive dysfunction, and loss of emotional and executive abilities. It currently affects millions of Americans and tens of millions of individuals worldwide. Dementia due to AD is the most common form of dementia. An estimated 5.7 million Americans suffer from AD dementia (AD). The incidence and prevalence of AD increase with age, and it has been estimated that by the year 2050, the number of people with AD will triple, the majority of will be over 80 years of age, and this will significantly increase the impact on not only those that suffer from AD but their family, friends, and caregivers. The core of AD is memory impairment with impairment in at least one other cognitive ability, such as aphasia, apraxia, and executive function) alongside functional decline. Arguably, we are in the midst of a dementia epidemic in the US.

On post-mortem studies, the brain of an AD patient reveals atrophy or degeneration of cells coincident with what is appreciated on MRI. Microscopically, synaptic and neuronal loss is seen, and the pathognomonic lesions of senile plaques and neurofibrillary tangles. Senile plaques are deposits of aggregated Ab polypeptides around nerve cells and are seen diffusely throughout the brain. Neurofibrillary tangles deposit without the nerve cells and are composed of hyperphosphorylated tau proteins (which lead to neuronal death). In other words, dementia syndromes, such as Alzheimer’s Disease, decrease brain tissue and tissue that has the abnormal deposition of toxic proteins to the cells.

Over the last one to two decades, there has been a significant interest to identify both modifiable and non-modifiable risk factors for dementia syndromes.

Summer Light

Modifiable risk factors can help everyone with or without a non-modifiable risk factor. Modifiable risk factors include inflammatory diet, physical inactivity, smoking, metabolic disease, sleep deprivation, obstructive sleep apnea, vascular disease, depression, social isolation, hearing loss, and less education. Several studies have concluded there is strong evidence that regular physical activity, improved nutrition, and management of diabetes, obesity, smoking, and hypertension can reduce the risk of dementia. Smoking has been increasingly shown to be an important risk factor for the development of cognitive decline, presumably due to the toxic effects on the cerebral vessels. Identifying these modifiable risk factors has provided insight into the contribution of a neuroinflammatory state in the development of cognitive decline, dementia, stroke, cerebral vascular disease, including vasculopathies, and neurodegeneration. Chronic neuroinflammation can cause disrupted blood-brain barrier, decreased cerebral blood flow, a prothrombotic (circulatory clotting) state, and endocrine and immune dysfunction.

The most abundant evidence states diet is the most important modifiable risk factor. Literature and books are being published at an exponentially rapid pace, emphasizing the importance of what we choose to eat has both direct and indirect effects on our brain. Foods that are pro-inflammatory or scarce in phytonutrients don’t contain the vital antioxidant, anti-thrombotic, anti-inflammatory, anti-glycemic, and immune-modulatory compounds our brains need to reduce excessive sugar absorption glycosylation, resulting from elevated sugar molecules from consuming  consuming simple sugars and simple starches, and reduce excessive DNA mutation called hydroxymethylation from chronic exposures to internal and external toxins over decades of life. This buildup of inflammatory mediators, neuronal and non-neuronal cellular physiology changes, alterations in neurotransmitter balances, and inefficient glymphatic drainage may result in vascular inflammation, stagnant blood flow, poor blood perfusion, ischemic and hypoxic damage, and pathological changes in the brain parenchyma (defined as the functional tissue of an organ as distinguished from the connective and supporting tissue.) leading to neurodegenerative disease.

Let’s also remember the power of moving our bodies. A good diet along with exercise and mind-body therapies such as yoga, tai chi, and qi gong should be the cornerstone of preventative care for neurological disease. Being fit means more than looking good on the outside. Studies have consistently supported regular physical activity as an important component to physical and emotional well-being and risk reduction for many diseases, including independent risk factors for cognitive decline such as diabetes, obesity, and hypertension. Engaging in movement daily for 30 minutes helps lower stress, reduce inflammation and oxidative stress, and promote a good outlook on life. Regular physical activity is associated with decreased risk of cognitive decline, dementia, and other neurodegenerative diseases in many longitudinal studies.

Everything I wrote above, along with juice recipes from every element group in the Periodic Table of Juicing, supports health and healing. It allows our bodies to do what they were designed to do and to feel GOOD!

As we continue our journey through the systems of the body and the Periodic Table of Juicing, you will see a common theme and role food and movement play in healthy bodies.

So I invite you to explore the rich resources from our grocery stores, farmer’s markets, and home gardens for a healthy brain, gut (our second brain and immune system), skin, and mental health. And join me next month where we explore cardiovascular health.

Subscribe to our mailing list to be the first to know about new posts.

Summary

The brain is being constantly bombarded by forces threatening its health. From poor diet, to lack of sleep and exercise to stress from the modern world, diet is one of the key factors in our control that we can use to protect our brains and, getting the most from fruits and vegetables via cold-press juicing can be critical to effectively protecting brain health.

References:

Demming-Adams B, Lopez-Pozo M, Stewart JJ, Adams WA. Zeaxanthin and Lutein: Photoprotectors, Anti-inflammatories, and Brain Food. Molecules. 2020 Aug 8;25(16):3607.

Alzheimer’s Association. 2018 Alzheimer’s disease facts and figures. Alzheimer’s Dement 2018;14(3):367-429.

Anstey KJ, Cherbuin N, Budge M, Young J. Body mass index in mid-life and late-life as a risk factor for dementia: A meta-analysis of prospective studies. Obese Rev 2011;12e426-37.

Baumgart M, Snyder HM, Carrillo MC, et al. Summary of the evidence on modifiable risk factors for cognitive decline and dementia: A population-based perspective. Alzheimer’s Dement 2015;11:718-26.

Pizzorusso T and Tognini P. Interplay between metabolism, nutrition, and epigenetics in shaping brain DNA methylation, neural function, and behavior. Genes. 2020 July 3;11(7):742

Blondell SJ, Hammersley-Mather R, Veerman JL. Does physical activity prevent cognitive decline and dementia?: A systematic review and meta-analysis of longitudinal studies. BMC Public Health. 2014;14:510.

Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-1359.

Favela-Gonzalez KM, Hernandez-Almanza AY, De la Fuente-Salcido NM. The value of bioactive compounds of cruciferous vegetables (brassica) as antimicrobials and antioxidants: A review. J Food Biochem. 2020 Aug 3:e13414.

Subedi L and Gaire BP. Phytochemicals as regulator of microglia/macrophages activation in cerebral ischemia. Pharmacol Res. 2021 Mar;165:105419.

Stacchiotti A and Corsetti G. Natural compounds and autophagy: allies against neurodegeneration. Gront Cell Dev Biol. 2020 Sep 22;8:555409.

Gentile F, Doneddu PE, Riva N, et al. Diet, microbiota and brain health: unraveling the network intersecting metabolism and neurodegeneration. Int J Mol Sci. 2020 Oct 10;21(20):7471

Swallah MS, sun H, Affoh R, et al. Antioxidant potential overviews of secondary metabolites (polyphenols) in fruits. Int J Foods Sci. 2020 May 7;2020:9081686.

Herbert LE, Weuve J, Scherr PA, Evans DA. Alzheimer’s disease in the United States (2010-2050) estimated using the 2010 census. Neurology 2013;80(19):1778-1783.

Institute of Medicine. Cognitive Aging: Progress in Understanding and Opportunity for Action. Washington, DC: The National Academy Press; 2015.

Henriques JF, Serra D, Dinis TCP, Almeida LM. The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders. Int J Mol Sci. 2020 Nov 17;21(22):8653

Jeong JH, Jeong HR, Jo YN, et al. Ameliorating effects of aged garlic extracts against abeta-induced neurotoxicity and cognitive impairment. BMC Complement Altern Med 2013;13:268.

Liu CC, Liu CC, Kanekiyo T, et al. Apolipoprotein E and Alzheimer disease: risk, mechanisms, and therapy. Nat Rev Neurol 2013;9(2):106-118.

Livingston G, Sommerlad A, Orgeta V, et al. Dementia prevention, intervention, and care. Lancet. 2017;390(10113):2673-2734.

Loef M, Walach H. Midlife obesity and dementia: Meta-analysis and adjusted forecast of dementia prevalence in the United States and China. Obesity (Silver Spring) 2013;21:E51-5.

Marques S, Outeiro TF. Epigenetics in Parkinson’s and Alzheimer’s diseases. Subcell Biochem 2013;61:507-25.

McEvoy CT, Hoang T, Sidney S, et al. Dietary patterns during adulthood and cognitive performance in midlife: The CARDIA study. Neurology April 02, 2019;92(14).

Ray B, Chauhan NB, Lahiri DK. The “aged garlic extract.”  and one of its active ingredients s-allyl-l-cysteine as potential preventative and therapeutic agents for Alzheimer’s disease. Curr Med Chem 2011;18:3306-13.

Rebelo-Marques A, De Sousa Lages A, Andrade R, et al. Aging Hallmarks: The Benefits of Physical Exercise. Front Endocrinol (Lausanne). 2018;9:258.

Sadowska-Bartosz I, Bartosz G. Effect of antioxidants supplementation on aging and longevity. Biomed Res Int 2014;2014:404680.

Scheltens P. Nutrition and dementia. Eur K Neurol 2009; 16 Suppl 1:iii-iv.

Sindi S, Kareholt I, Johansson L, et al. Sleep disturbances and dementia risk: A multicenter study. Alzheimer’s Dement. 2018;14(10):1235-1242.

Sindi S, Johansson L, Skoog J, et al. Sleep disturbances and later cognitive status: a multi-centre study. Sleep Med. 2018;52:26-33.

Tome-Carneiro J, Larrosa M, Gonzalez-Sarrias A, et al. Reservatrol and clinical trials: The crossroad from in vitro studies to human evidence. Curr Pharm Des 2013;19:6064-93.

Hannan MA, Dash R, Sohag AAM, Haque MN, Moon IS. Neuroprotection Against Oxidative Stress: Phytochemicals Targeting TrkB Signaling and the Nrf2-ARE Antioxidant System.

Front Mol Neurosci. 2020 Jul 2;13:116.

Turner RS, Thomas RG, Craft S, et al. A randomized, double-blind, placebo-controlled trial of resveratrol for Alzheimer’s disease. Neurology 2015;85(16):1383-91. PMID 26362286

Witte AV, Kerti L, Marguiles DS, Floel A. Effects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy older adults. J Neurosci 2014;34:7862-70.

Wu L, Sun D, He Y. Coffee intake and the incident risk of cognitive disorders: A dose-response meta-analysis of nine prospective cohort studies. Clin Nutr. 2017 Jun;36(3):730-736. doi: 10.1016/j.clnu.2016.05.015. Epub 2016 May 30.

https://www.sciencedirect.com/topics/earth-and-planetary-sciences/hydroxyl-radical

What is happening with the average gut in today’s world?

The world of gut-health medicine is growing rapidly. 

In the past decade, there has been an exponential growth of studies and literature supporting the importance of the health of the gut and its intact microbiome. 

What is a microbiome? Think of what naturally lives inside the human body; bacteria, fungi, protozoa, and viruses, and then inside all of these lives genetic material that our bodies have grown to rely on for health and healthy guts. 

But what happens when it is material our body doesn’t recognize? An unhealthy or abnormal microbiome has been implicated in both primary gastrointestinal diseases including irritable bowel, Crohn’s and ulcerative colitis, and small intestinal bowel disease (SIBO), as well as extra-gastrointestinal (conditions affecting the joints, eyes or skin) diseases. Diseases all the way from eczema to cardiovascular disease to autoimmune disease and to neurodegenerative diseases have a connection to our gut health and microbiome.

We don’t know what any individual’s perfect microbiome is yet because many factors play a role, like where and how you were born, early environmental exposures, dietary habits, medical history and medications, and even early childhood adverse events, but we are learning more and more about the roles and relationships of different species. For years we have focused on the bacterium but we see impacts from viruses, protozoa, and fungi too. An exciting time for us as we learn more!

In this issue:

• Why is Gut Health Connected to Total Health?
• What Does a Healthy Gut Look Like?
• Common Ailments That Result From an Imbalanced Gut 
• Typical Treatments for Gut Ailments
• How Does Food Play a Role With a Healthy Gut?
• How Juicing Helps Create a Healthy Gut
• Using the Periodic Table of Juicing for Gut Health
• Gut Health Connection
• Let’s Cleanse!

Why The Focus on Guts for ALL Health?

The combination of gut inflammation and an unhealthy microbiome are the root causes of an aberrant immune response that leads to damage and disease. Over time, as our gut sickens, we lose our internal ability to stop the inflammatory cascade and thus are left with a perpetual non-ending inflammatory response which can lead to immune dysfunction and mitochondrial burden (more to come about mitochondria).

What does a healthy gut look like? 

A healthy gut is – to put it simply – one without inflammation. It has a variety of bacteria, microbiome, and has ‘colonization-resistance,’ meaning it naturally prevents the colonization of enteric pathogens (disease).

What happens when we lose colonization-resistance? We start the cycle of an abnormal immune response, which results in inflammation.  

Understanding how inflammation is triggered in the gut is critical to gut health. Preventing inflammation will be addressed more below.

What does inflammation do to the gut? Inflammation directly changes the integrity of the mucosal lining of the gastrointestinal tract. It is inflammation that triggers both innate and adaptive immune responses, causing more inflammatory mediators to be produced. Mediators like cytokines are released as an immune response. If your body is constantly being triggered by food, environment, and stress, cytokines will constantly be released – this is chronic inflammation. This does elude to intermittent fasting but we are not going to dive into this subject today.

I also want to talk about our mitochondria, a topic that I regularly speak about at conferences.

The mitochondria is called the ‘powerhouse of the cell’ because it stores and creates energy for our cells and body from adenosine triphosphate (ATP).. If inflammation is caused by constant triggers, what happens to our energy/ATP when our body is in a constant battle in the gut? We run out of energy. Stressed cells release ATP on an as needed basis via channels in the plasma or cell membrane and vesicular export (vesicular export is the predominant mechanism for exchange of proteins and lipids between membrane-bound organelles in eukaryotic cells).. It is part of what is referred to as the ‘cell danger response’ since the cells perceive danger from all comers due to a perpetual inflammatory response. Are there foods that affect this more than others? Let’s dive into the subject of digestion.

Digestion is the conversion of complex carbohydrates via fermentation. This is a core activity of the human gut microbiome and efficient production of short-chain fatty acids (SCFA), such as butyrate, acetate, and propionate. These short-chain fatty acids are critical for the mitochondria to produce enough energy for our complex homeostatic physiology. This is what a healthy gut does and our whole body depends on our mitochondria to provide us with energy.

For those questioning the value of a plant-based diet, if you have a high-animal-protein diet, the biota (your microbiome) is forced to ferment amino acids which can produce potentially harmful compounds, such as ammonia and amines, which may result in disease. Plant-based foods do not appear to release these same compounds.  Animal protein can be toxic to mitochondria both directly and indirectly via inflammation.

What are typical treatments for these ailments?

The variety of ailments from poor gut health are diverse and often require targeted treatments. There are many medications for patients, and more seemingly approved each year, but a mainstay of all treatments should include improvement and reparation of gut inflammation and altered microbiome. These treatments include nutritional intervention with improved dietary choices that are focused on the consumption of polyphenols (micronutrients packed with antioxidants), sleep hygiene guidance, use of pre and probiotics, and depending on the severity, sometimes even fecal microbiota transplantation.

I have seen many patients with poor motility, irritable bowel disease, and SIBO that have had great improvements with an improved focus on lifestyle choices.

How does food play a role in helping create a healthy gut?

Based on the explanation of digestion and our microbiome, we can safely say that food is critical for a healthy gut. Humans did not evolve to consume highly processed foods, high sugar content, or other types of food commonly found in the American diet. Complex carbohydrates and foods high in dietary fiber are key for a healthy gut. And importantly, foods with polyphenols are essential. Polyphenols are found in fruits, vegetables, nuts, flaxseeds, and even coffee. Fruits such as apples, blackberries, mulberries, black currants, and blueberries contain polyphenols. Vegetables that contain polyphenols include artichokes, spinach, chicory (endives, escarole, frisee, radicchio), and onions.  

Polyphenols are potent antioxidants and have been repeatedly demonstrated to contribute to the prevention and reduced risk of chronic disease. One way in which they do this is by increasing the population of healthy bacteria such as bifidobacteria and lactobacilli. Other important compounds include oligosaccharides for appropriate fermentation of short-chain fatty acids and more energy-producing compounds. Oligosaccharides are found in blueberries, watermelons, peaches, mango, pears, and vegetables of the allicin class such as garlic, leeks, and scallions. High-fiber vegetables such as corn and those of the cruciferous classes (broccoli, cabbage, kale, etc.) further provide additional substrates (underlying substance).

Nitrates are another important compound that is produced by the microbiome and decreased by chronic inflammation. Nitrates are important for our health as they help to ensure appropriate and efficient blood supply which includes blood supply to the gut. The gastrointestinal tract has its own blood supply and when vessels are not healthy and not delivering blood to the cells of the gut, a level of ischemia (restriction) can occur which further complicates digestion, metabolism, and absorption and further damages the gut. 

High concentrations of nitrates are found in green leafy vegetables such as kale, chard, arugula, cabbages, collard greens, and spinach. Beets and their leaves are known for their nitrate concentration. Other plant-based sources include watermelon, apples, bananas (which are also a great source of prebiotics), strawberries, cabbage, mushrooms, celery, and radishes.

Pineapple and ginger have enzymes that are medicinal and can relieve symptoms from inflammation including bloating, constipation, and flatulence (abdominal discomfort). 

The chlorophyll that gives watercress (and other green plants) its green hue contains enzymes that are important for nutrient utilization. 

Aloe vera not only balances the intestinal flora but prevents histamine release from the mast cells (part of the immune and neuroimmune systems) of the gastrointestinal tract which is an important source of inflammation from exposure to toxins, contaminants, harmful metabolites, and poorly tolerated foods. 

Celery provides a detoxifying mechanism by creating an osmotic force to help the tract move waste by-products through the tract. 

Fennel improves digestion and protects from worms and parasites due to the volatile oil anethole.

This is when I am grateful for my fellowship in integrative medicine, under Dr. Andrew Weil.

How can juicing specifically help create a healthy gut?

HEALING

Healing the gut requires the same juice but a different strategy. If we are living with inflammation and most often a fatigued immune system, we want to drink more juice (32oz or more) to nourish our hungry body so it can gently restore the gut. Juicing has been found to create high quantities of nitric oxide which decreases inflammation (1). 

Consuming primarily whole plant-based foods is always ideal, but if a gut is damaged, it will be difficult for the gut to efficiently digest these foods which may not only lower the bioavailability of the nutrients and compounds but may even further contribute to inflammation and gut discomfort. 

A cold-pressed juice contains nutrients and compounds without the fibrous components that may be difficult for the inflamed gut to handle. It may be hard to digest it to the purest state. That is why juicing plant foods, especially the ones suggested above, and drinking them throughout the day is one of the most healing ways to build your gut back to health.

If really committed, then an estimated healing time is 3 months. 

MAINTENANCE

When our bodies are feeling more energized, we will continue to juice and return to a more robust diet with whole plant-based foods. Juicing again complements what we eat to create a beautiful harmony with the nutrients we eat throughout the day. We recommend 16 to 32 ounces a day. If we notice our energy levels are low or if our gut feels off, we can always go back to more juices to feed our bodies.

Juicing not only helps to heal but protects during the healing process. And then, as a bonus, drinking juice prevents recurrence of inflammation and can be protective. Juicing ensures our bodies can absorb and assimilate these compounds without the burden of digestion which can be stressful for a stressed-out gut.

Using the Periodic Table of Juicing for Gut Health 

Some of my favorite ‘elements’ in the gut-health category include berries, Asian pears, pineapples, and green leafy vegetables. I regularly juice aloe vera, celery, and ginger when my gut needs some TLC. Combine them in any way that sounds delicious to you. There are no rules to juicing. Just juice and enjoy. But if you prefer recipes, here are a few that I recommend for my patients:

1. Simple Green: Pure celery juice (mono-juicing!)
2. Rise and Shine: Asian pear, ginger, dandelion, or other edible flowers
3. Do the Dew: Honeydew, arugula, green cabbage
4. Homerun: Apple, fennel, pomegranate, watercress
5. Let Us Be: Lettuce, cranberry, spinach
6. Walk on the Wild Side: Banana, papaya, mango (We recommend freezing the fruits and using stage one to create a smoothie bowl with these ingredients).

Video demos to come!

Join Me!

I too have been in a rut and have been so busy and overwhelmed with life and its many obligations that I have not been true to my preach. This blog has reminded me how important self-care and self-nurturing are because we are the only ones that can care for our own bodies. Excuses only hurt ourselves. My resolve is renewed to return to what I know best for myself and my health.

Thank you for following me on this journey through the Periodic Table of Juicing. We welcome your comments and questions below. I do not give medical advice in these comments so please ask your local doctor for specific medical advice. 

Next month, we will be discussing one of my favorite subjects (I am a neurologist after all), the brain!

1 Health benefit of vegetable/fruit juice-based diet: Role of microbiome.

Henning SM, Yang J, Shao P, Lee RP, Huang J, Ly A, Hsu M, Lu QY, Thames G, Heber D, Li Z.Sci Rep. 2017 May 19;7(1):2167.

Human Gut Microbiome: Function Matters.

Heintz-Buschart A, Wilmes P.Trends Microbiol. 2018 Jul;26(7):563-574.

The gut microbiota and host health: a new clinical frontier.

Marchesi JR, Adams DH, Fava F, Hermes GD, Hirschfield GM, Hold G, Quraishi MN, Kinross J, Smidt H, Tuohy KM, Thomas LV, Zoetendal EG, Hart A.Gut. 2016 Feb;65(2):330-9.

Diet and the Human Gut Microbiome: An International Review.

Wilson AS, Koller KR, Ramaboli MC, Nesengani LT, Ocvirk S, Chen C, Flanagan CA, Sapp FR, Merritt ZT, Bhatti F, Thomas TK, O’Keefe SJD.Dig Dis Sci. 2020 Mar;65(3):723-740

Gut Microbiome: Profound Implications for Diet and Disease.

Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Nutrients. 2019 Jul 16;11(7):1613.

Influence of diet on the gut microbiome and implications for human health.

Singh RK, Chang HW, Yan D, Lee KM, Ucmak D, Wong K, Abrouk M, Farahnik B, Nakamura M, Zhu TH, Bhutani T, Liao W.J Transl Med. 2017 Apr 8;15(1):73.

Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition.

Rinninella E, Cintoni M, Raoul P, Lopetuso LR, Scaldaferri F, Pulcini G, Miggiano GAD, Gasbarrini A, Mele MC.Nutrients. 2019 Oct 7;11(10):2393.

The effects of plant–based diets on the body and the brain: a systematic review.

Medawar E, Huhn S, Villringer A, Veronica Witte A.Transl Psychiatry. 2019 Sep 12;9(1):226.

Mediators of Gut Mucosal Immunity and Inflammation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417598/

Mediators of Inflammation and Immune Responses in the Human Gastrointestinal Tract

https://www.hindawi.com/journals/mi/2013/865638/

On the Mechanism of ATP Hydrolysis in F1-ATPase

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1303451/