#Natto 5 Review

[linkalearnsjapanese]

JLPT N2. It’s a monster. A huge gap from N3 stands in the way, with only the rickety bridge of my study habits to cross the gorge. Right now, all schools in Japan are shut down due to the ongoing pandemic. Which is not something I thought I would ever say. Anyway, for reasons mysterious to me, teachers are still being told to go to work. So I’ve been spending a LOT of time at my desk lately. Which means I have plenty of time to study! (cue internal screaming)

Me, upon realizing how much study time I have now

So now I’m going to procrastinate on studying for N2 by writing about studying for N2. Here are some study techniques and materials I’m using in my quest to become 上手af.

Vocab

Resources: Anki, Tanos N2 vocab list

One day, I was flicking through TV channels and found the Japanese version of Are You Smarter than a 5th Grader? on. When the guy won, one of the kids asked him how he knew so much. The guy said that one of the things he did was study 5 new words everyday, so that each year he learned 1,825 words. I thought this was a fantastic idea and decided to do it myself. I found a vocab list from Tanos to work with. Every week, I write down that week’s words in my journal. This helps me to keep track of where I am in the massive list. Then, everyday I add the 5 words into an Anki deck and cumulatively study all the vocab I’ve entered in so far.

Blocking out my 5 words a day in my journal

If you’ve never used Anki as a study tool before, you absolutely should. Basically, Anki is a program that uses a SRS algorithm. SRS (spaced repetition study) is a study technique that spaces out reviews of materials based on how well you know them. For example, if I mark a vocab word as “easy” it may come up to be reviewed 3 days from now, whereas if I mark a word as “hard” I’ll have to review it tomorrow. The cards are very easy to set up, so you can use them for basically any kind of study. Go to AnkiWeb to make an account and get started. There’s also a free app, AnkiDroid, available on Android devices.

I also have a separate Anki vocab deck where I add words I come across in reading practice, or my daily life. This deck is non-JLPT focused, but helps me to keep adding more and more vocab to my repertoire. Plus, it’s always nice to learn vocab that I know is being used around me. And helps me read. Because I’m really bad at reading.

Kanji

Resources: Wanikani

I pretty much exclusively use Wanikani to study kanji. However, this method is very slow and steady wins the race style. Wanikani will start you on verrrrry basic kanji. Since I’ve been using it already since college, I’m at levels that challenge me. This is not something that you can jump into and will be at your level. Still, I highly recommend it. I’ve definitely noticed my kanji recognition ability improve when I’m serious about using Wanikani. It can also help with vocab!

What I like about Wanikani is that it forces you to be able to input both the Japanese readings and the English definitions. This really helps your ability to translate bilaterally and quickly recognize, read, and define the kanji. However, once you get into upper levels, the daily reviews can really pile on and it can get overwhelming. My best suggestion is really try to stay on top of your daily reviews, but also exercise judicious use of the vacation mode feature. If you’re overwhelmed by the amount of reviews, you’ll be less likely to continue to study. Just do your best, and pause things when you need to. All hail the Crabigator!

Reading

Resources: Nihongo So-matome reading book, Japanese.io, personal books

I’m not gonna lie, I’m bad at reading. It takes me a long time to read, and it’s exhausting. Part of this (a large part) is because I’m even worse at grammar, and part of it is just a frustrating lack of vocabulary.

The first resource I use is the Nihongo So-matome textbook series. They separate their books into sets. The reading book has passages to read, then comprehension questions following the reading. The readings are usually brief, but cover a variety of categories – like ads, fliers, and newspaper articles.

The next resource is one that I just found, and am still getting familiar with. Japanese.io is an online reader and chrome extension. The online reader has passages and entire books in Japanese. By clicking on words, you can read their definitions and ad them to words lists. Clicking on grammar items will give you explanations of those structures. The passages are also divided into JLPT levels, so you can select things based on your level. By using the “Feed” feature, you can also look at reading from Japanese news. You an even select your category of interest for what you want to read. Like I said, I haven’t used this site a lot yet, so I’m still learning how to use it. From what I can tell, the program is very well designed and easy to use, and looks like it will be a very valuable tool.

Finally, I occasionally go looking for real books (not structured textbooks) to try to read. I went to the Sumida Hokusai Museum a while ago and picked up a manga biography of Hokusai. I’m working through that now by adding sticky notes to pages with words I don’t know, and adding those words to my vocab Anki deck. Although this is just a kids book, I think it’s valuable to practice reading something not designed for study use. Plus, it gives me a break from the mindset of studying because I enjoy the topic and the art.

Grammar

Resources: Nihongo So-matome grammar book, japanesetest4you, bunpro.jp

God I hate grammar. I hate grammar so much. I really, truly do. But unfortunately to pass N2 and also to not sound like a cavewoman and/or small child, I need to use more complex grammar structures than “This is a sandwich. The weather is miserably humid. I do not like natto.” Sigh.

Ok, so first I have the Nihongo So-matome grammar series book. This is designed to be used everyday and introduces around 4 grammar structures a day. At the end of the week, there will be a mock test page with questions simulating those seen on the JLPT. Each day also comes with a small set of review and test questions. This series is great for giving you a structured way to introduce and study new grammar, and provides great sample sentences and diagrams for how to conjugate. what it’s a bit weak on, is English explanations of what the grammar item means. So, I highly suggest using this book together with japanesetest4you.com. I find that japanesetest4you does tend to have needlessly complicated sample sentences, but useful explanations. So use these two resources together!

I also write down all the grammar items introduced in the textbook, along with sample sentences, and add them to an Anki deck to study. This way, I have a physical copy of all the grammar I should be studying that I can add notes to, and a virtual Anki deck to study from.

The scribblings of a person slowly going insane

Bunpro.jp is a subscription based SRS grammar study site. It has tons of grammar items divided up per JLPT level. Each grammar item has an English explanation, conjugation guide, sample sentences, and linked readings that may help you understand it better. Once the item is added to your reviews, it will come up in your study. When studying, you are presented with a sentence that has something missing. You have to fill in the correct grammar, with correct conjugation. This is HARD. It can sometimes be very frustrating, just for the conjugation bit. But it is very helpful to be forced to input the grammar yourself, instead of selecting from a multiple choice. This makes sure you really know what the grammar is. If you don’t understand what the question is asking for, you can ask for a hint. There are 3 levels of hints, each giving more and more information away.

You can also input your Wanikani API key so that you are only shown furigana for kanji that you shouldn’t know yet. If you’re struggling, you can always click on a word to be shown the furigana. You can also either hide or show English in sample sentences to push you to read in Japanese. I’m not going to lie, using bunpro can be pretty mentally exhausting. It’s a struggle. But it is very valuable practice and really pushes you on your knowledge of the grammar.

Now….to study

That’s about all I’ve got for now. Yes, I know I should be practicing more listening and taking practice exams (check japanesetest4you or JLPTSensei for free practice tests) but there’s only so much studying I can do in one day before my brain fries. My best advice if you’re looking down the barrel of a lot of free time (oh hey quarantines) is don’t do long periods of study. Take it in manageable blocks a few times per day. Trying to do everything at once and pushing yourself for hours will just make you less likely to be able to recall what you worked on. Take 30 minutes to practice reading, then go do something and come back to clear out your Wanikani reviews. Don’t. Panic. This is a message for me just as much as anyone else reading this. Don’t panic, and don’t torture yourself. Study, but also live your life.  And remember most of all, that you and your worth are not defined by test scores.

Now, as learning through osmosis and/or telepathy doesn’t seem to be working, I should stop procrastinating by thinking about studying and actually go study.

Pls Luna….put the 日本語 in my tiny human brain

How I’m Studying for JLPT N2 JLPT N2. It's a monster. A huge gap from N3 stands in the way, with only the rickety bridge of my study habits to cross the gorge.

[queen-ofnewyork]

Review of My Beauty Diary's Natto Fermented Moisturizing Mask

My Beauty Diary is a well-known Taiwanese skincare brand famous for its cute and innovative sheet masks. These masks come in numerous varieties and there is something for everyone. Their Natto Fermented Moisturizing Mask is designed to reduce the signs of aging and restore skin's firmness and resilience to give your face a soft and youthful luster. Key ingredients include: lactobacillus/rice ferment (important to allow benefits to be more easily absorbed, safer and reduces skin irritation, nourishing, antioxidant, hydrating), codium tomentosum extract (moisturizing, skin regenerating, hydrating, balances and normalizes skin's moisture content), lecithin (soothing, moisturizing, restores hydration, skin-restoring), aloe leaf juice (anti-aging, anti-inflammatory, soothing, healing, moisturizing), licorice root extract (skin brightening, fades blemishes, soothing, anti-inflammatory, antioxidant) and avocado oil (anti-aging, anti-inflammatory, nourishing, moisturizing, hydrating). This product retails for between $1-2 USD, you can get it here for $1.17 + free shipping.

Ingredients

Water, Glycerin, Caprylic/Capric Triglyceride, Butylene Glycol, Propylene Glycol, Hydroxyethyl Urea, Aloe Barbadensis Leaf Juice, Isopropyl Palmitate, Phenoxyethanol, Glycyrrhiza Glabra (Licorice) Root Extract, Hydroxyethyl Acrylate/Sodium Acryloyldimethyl Taurate Copolymer, Polyglutamic Acid, Chlorphenesin, Persea Gratissima (Avocado) Oil, Limnanthes Alba (Meadowfoam) Seed Oil, Polyisobutene, Ammonium Acryloyldimethyltaurate/VP Copolymer, Sodium Hyaluronate, Lecithin, Sodium Polyacryloyldimethyl Taurate, Acer Saccharum (Sugar Maple) Extract, Citrus Aurantium Dulcis (Orange) Fruit Extract, Citrus Medica Limonum (Lemon) Fruit Extract, Saccharum Officinarum (Sugar Cane) Extract, Isohexadecane, Polysorbate 20, Hydrogenated Polydecene, Saccharide Isomerate, Triethanolamine, Codium Tomentosum Extract, Dipotassium Glycyrrhizate, Carbomer, Lactobacillus/Rice Ferment, Fragrance, Polysorbate 80, Glyceryl Glucoside, Sodium Lactate, Citric Acid, Iodoproynyl Butylcarbamate, Glycosphinogolipids, Tocopheryl Acetate

This mask contains 23 ml (0.77) and there's a light skincare fragrance.

The sheet mask is made of a Tencel and interweaving technique that provides the ultimate, fitting breathable experience. The sheet mask is very wide and well-fitting and the eye, nose and mouth holes are just the right sizes.

Recommended use is after cleansing and toning, apply the sheet mask onto the face. Leave on for at least 5-10 minutes before removing the mask. To enjoy the full benefits of the mask, leave it on for 20-30 minutes. Massage gently with your fingers to facilitate absorption of remaining essences. Follow with daily lotion or cream to lock in the nourishing ingredients. After using, I've always enjoyed using MBD masks as they are all very soothing and this was no exception. There is only a light fragrance in this mask and the material is very soft and comfortable and holds onto a lot of essence. This mask is very soothing, cooling and moisturizing and nice to wear until it dries out which usually takes about an hour. The quality is really good for what you would pay which is between 1-2 dollars. I think this mask is ideal for people with dry skin as well as aging and possibly sensitive skin.

What I like: this mask is very moisturizing and comfortable and it really did a good job of soothing and plumping up my skin. The ingredients are nice and the packaging is cute. The mask is soft and fits well and there's lots of essence. The mask is of great quality and inexpensive. What I don't like: nothing really, it's a good mask.

Pros:

Moisturizing

Soothing

Comfortable

Nice quality

Nice ingredients

Light fragrance

Has lots of essence

Cons:

None

Would I buy again?

Yes

Rating: 10/10

[cathygeha]

REVIEW

Miso, Tempeh, Natto & Other Tasty Ferments by Kirsten K. Shockey; Christopher Shockey

A Step-by-Step Guide to Fermenting Grains and Beans

Some of the words I wrote down while reading this book:

* Scientific

* Specific

* Diverse

* Has a great bibliography and index

* Educational

* History of

* Fiddly

* Time consuming

* Stringy

* Specialized equipment

* Caution

* Wonderful illustrations

* Recipes to make and then use fermented products

* Interesting – Probably would never make any of the items in the book but truly informative

Having made some plant milks, thought about making tofu and seen a video on how tempeh is made I thought it would be interesting to see how many items I might be able to make to augment the vegetarian-vegan diet I am trying to follow. I came away with an appreciation of the process used to make many foods that I cannot find locally in the Middle East and also sure that to make the ones in this book as they should be made – and live to tell about it – I would need to follow this book carefully or spend time learning from a master to make them correctly.

Thank you to NetGalley and Storey Publishing for the ARC – This is my honest review.

4-5 Stars

https://www.goodreads.com/book/show/40591925-miso-tempeh-natto-other-tasty-ferments

BLURB

Best-selling fermentation authors Kirsten and Christopher Shockey explore a whole new realm of probiotic superfoods with Miso, Tempeh, Natto & Other Tasty Ferments. This in-depth handbook offers accessible, step-by-step techniques for fermenting beans and grains in the home kitchen. The Shockeys expand beyond the basic components of traditionally Asian protein-rich ferments to include not only soybeans and wheat, but also chickpeas, black-eyed peas, lentils, barley, sorghum, millet, quinoa, and oats. Their ferments feature creative combinations such as ancient grains tempeh, hazelnut–cocoa nib tempeh, millet koji, sea island red pea miso, and heirloom cranberry bean miso. Once the ferments are mastered, there are more than 50 additional recipes for using them in condiments, dishes, and desserts including natto polenta, Thai marinated tempeh, and chocolate miso babka. For enthusiasts enthralled by the flavor possibilities and the health benefits of fermenting, this book opens up a new world of possibilities.

[greatskinandlife]

AXIS-Y Sunday Morning Refreshing Cleansing Foam which is vegan, cruelty free, climate inspired gentle Korean cleanser for acne prone skin. Packaging: simple clean design with ingredients in English and Hangul -tube design as well. Ingredients talk: Ingredients: Water, Glycerin, Sodium Cocoyl Isethionate, Sodium Methyl Cocoyl Taurate, Potassium Cocoyl Glycinate, Coco-Betaine, Butylene Glycol, Potassium Cocoate, Sodium Chloride, Potassium Benzoate, Polyquaternium-67, Xylitylglucoside, Citric Acid, Anhydroxylitol, Propanediol, Xylitol, Betula Platyphylla Japonica Juice, Glucose, Camellia Sinensis Leaf Extract, Disodium EDTA, Glycyrrhiza Glabra (Licorice) Root Extract, Agrimonia Eupatoria Extract, 1,2-Hexanediol, Centella Asiatica Extract, Dipropylene Glycol, Allantoin, Perilla Frutescens Leaf Extract, Saponaria Officinalis Extract, Sodium Acetate, Pentylene Glycol, Calendula Officinalis Flower Extract, Kigelia Africana Fruit Extract, Caprylyl Glycol, Natto Gum, Sodium Hyaluronate, Chamomilla Recutita (Matricaria) Flower Extract, Ethylhexylglycerin, Hydroxycinnamic Acid, Rutin Paraben free, sulfate free, alcohol free, Eu allergen free, no silicone. Not fungal-acne safe (malassezia) but it is a cleanser that doesn't stay on your skin so it doesn't cause fungal. It is a water based cleanser with gentle surfactant. Sodium Cocoyl Isethionate is so gentle on the skin that it hardly impacts the skin barrier. Texture: -white opaque paste turned into rich, creamy foam. - It doesn't have any added fragrance so it is almost scentless. It has pH5.5 which is good for people that prefer low pH cleanser. -It doesn't irritate my skin even on days where some actives will sting my skin. on YesStyle: YUERAIN999 (2-5%off)+ BEES22 https://ys.style/E9cfweMzrfb (more on my youtube channel&blog) (link in bio) @axisy_official #axisy #climateskincare #kbeauty #crueltyfree #vegan #korean #koreanskincare #skincare #review #skincaremalaysia #skincareroutine (at AXIS-Y 엑시스와이) https://www.instagram.com/p/CayznxYF4U9/?igshid=NGJjMDIxMWI=

[clearui]

C’mon Fellows!! [Story & Channels]

*DO NOT POST THIS TRANSLATION ELSEWHERE!!*

There is something I want to tell you no matter what!

Illustrations: カズアキ

STORY

The time is modern Tokyo,

An uprising video-sharing company, [C'mon Fellows!!], which was founded by Usagi-shachou, a former video sharer who stormed the world.

However, in reality, the fact that sharers, singers, and video creators are merely "taking refugees into the net world" has become troublesome situation.

Among the refugee, there are 5 high-school students who just have found where they belong.

A fierce battles will begin among these sharers from digital ages--......

   CHANNELS

Neglected Poster boy of Digital Age メパチ / Mepachi CV. Uemura Yuuto

PROFILE Age: 18 years old (High school, 3rd year) Height: 176cm Weight: 59kg Blood type: AB Hobby: Smartphone games (right now, it’s MMO) Favorite food: Raw meat Disliked food: Fish eyes, I hate them, I don’t want to see them ever again.

  Onii-san-type bandman who is good at consoling people REVIEW様 / REVIEW-sama CV. Tachibana Shinnosuke

PROFILE Age: XX years old Height: 175cm Weight: 62kg Blood type: A Hobby: Muscle training, language, hair removal Favorite food: Persimmon’s seeds, seeds’ skin Disliked food: Smelly food are enemies.

   Onee-type otaku leader みっちぃ / Micchiy CV. Shimono Hiro

PROFILE Age: 18 years old Height: 47kg Blood type: O Hobby: Game, Anime, Manga, Cosplay Favorite food: P&A Disliked food: Garlic, chives

   Stunning Prince-sama of Kabuki-cho じぇる / Jel CV. Toyonaga Toshiyuki

PROFILE Age: 17 years old Height: 180cm Weight: 65kg Blood type: O Hobby: Sexual Techniques Favorite food: Chicken from convenience stores, Oden from convenience stores Disliked food: Crayfish (I'll kill all kinds of crustaceans) *Lobster looks like a giant crayfish to him

  Idiot son of a prestigious Kabuki family 黒船 / Kurofune CV. Masuda Toshiki

PROFILE Age: 16 years old Height: 174cm Weight: 54kg Blood type: B Hobby: Game Favorite food: Pizza (Margarita) Disliked food: Natto

  *DO NOT POST THIS TRANSLATION ELSEWHERE!!*

Translated by clearui

[simona-study]

What are Bifidobacterium and Lactobacillus?

Both of these genus are Gram-positive (which just means that they have a thick cell wall made of peptidoglycan) and part of the lactic acid-producing groups, and found to be safe as probiotic supplements.23 A two-part study showed that the risk of probiotic-associated bacteremia (essentially a condition where the bacteria go to places they shouldn’t, like the blood) was only 0.2%, while a study spanning seven years showed no bacteremia when patients were given a probiotic combination.45 This is the first point that counsels in favor of combining a few strains of probiotics, combinations prevent one strain from becoming dominant and taking over.

It’s important to note here that while these Bifidobacterium and Lactobacillus are a major part of the whole, our microbiomes are made up of roughly a thousand different species. While there is no real recipe for a “healthy” microbiome, we do know that balance is the key to a happy and healthy gut.6

With that in mind, what are the respective benefits of these types of bacteria?

Benefits of Bifidobacterium

First, to go over some basics: Bifidobacterium is a genus of the bacteria kingdom that reside in the GI (gastrointestinal) tract, vagina and mouth of mammals. They are Gram-positive, use glucose as fuel instead of oxygen (anaerobic), and are usually branched-shaped. Bifidobacterium makes up 25% of adult fecal bacteria and 80% in infants, a phenomenally high number.

What separates this genus from the other bacteria is a particular pathway that allows it to ferment carbohydrates. This is beneficial for us because plant and milk carbohydrates are undigestible in their natural form. Fermentation turns these carbs into short chain fatty acids (SCFAs), which is the main energy source for our intestinal cells.78

We also discuss SCFA in our recent post: Can you outrun your gut issues?

But aside from providing our bodies with much-needed SCFAs, Bifidocacterium also works to protect us from infections. For instance, B. Infantis was shown to have a broad spectrum of antimicrobial properties to inhibit the growth of pathogens and B. animalis DN-173 010 can adhere to intestinal cells, which keeps invading viruses or bacteria from binding to our epithelial cells.9

Some species from this genus were also found to help stimulate our immune systems: B. longum increases the immunological defense systems in germ-free mice and B. breve YIT4064 enhances IgA-antibodies that are antigen specific for rotavirus, a major cause of acute childhood diarrhea, in mice.9 See my previous blog post to get a refresher on what these mice are: How our gut bacteria can fight tumor growth.

Benefits of Lactobacillus

Lactobacillus falls under the phylum Firmicutes, which are characterized by their Gram-positive cell walls and are the only bacteria to contain PanK-II enzymes, which is the first enzyme in the Coenzyme A (CoA) pathway. They are non-spore forming and rod shaped, and use transport functions as a means of survival, as they have difficult synthesizing amino acids and other cellular building blocks. Like Bifidobacterium, Lactobacillus ferments carbohydrates into SCFAs. Both genus are found in the gut and vaginal systems of mammals.

Lactobacilli have been used to make dairy products like cheese and yogurt, as they have a high tolerance for low pH conditions, a feature that allows for them to travel through GI tract and survive the abrupt pH changes in the intestinal system.

A review of the Lactobacillus genus from Diane M. Citron’s lab at UCLA found commercial uses for the following species from the genus.10

Lactobacillus acidophilus is considered to have probiotic characteristics. It is used commercially in many dairy products. Lactobacillus casei including strain Shirota (YIT9029) (Yakult Honsha Co. Ltd Japan) complements the growth of L. acidophilus, a producer of the carbohydrate-digesting enzyme amylase. It is involved in the production and ripening of cheddar cheese and is the dominant species in naturally fermented Sicilian green olives.

Lactobacillus brevis, L. fermentum, and L. parabuchneri are the 3 major species of dairy obligate heterofermenters that, when present in cheese during ripening, can influence the flavor and texture of the final product. L. parabuchneri is also used to produce sourdough bread and ferment vegetables.

Lactobacillus bulgaricus is used for the production of yogurt. It is also found in other naturally fermented products and is used to preserve milk. It produces bacteriocins, which can be bactericidal in vitro.

While both Bifidobacterium and Lactobacilli bacteria share metabolic properties, Lactobacilli have a much higher level of phylogenetic, phenotypic, and ecological diversity and have over 170 recognized species. This diversity has made it difficult to identify new and current species, which makes it even harder for consumers to decide which strain to include in their diets. However, one thing is clear: when choosing a Lactobacillus supplement, try to choose products containing live bacteria. A recent study found that the freeze-drying process led to a loss of viability of Lactobacillus from acids produced by the sugars used as cryoprotectants.11

In one study, researchers found that mice with irritable bowel syndrome had a decrease in severity of disease when given L. acidophilus, specifically they found that the probiotic suppressed the inflammatory cytokines IL-6, TNF-a, IL-1B, and IL-17 in the colon and spleen as well as decreasing the activation of myofibroblasts, which are immune cells that migrate to sites of injury and produce inflammatory cytokines.12

Lactobacillus and Bifidobacterium in the Immune System

As an immunologist, my focus has been on how the immune system works and what happens when something goes awry. It wasn’t until recently that I began to look at how the microbiome affected the outcomes of our experiments and how probiotics could be used to help treat patients with cancer or autoimmune disease.

Several studies have also shown benefits for combining Bifidobacterium and Lactobacillus when treating inflammatory bowel diseases. One uncontrolled study showed that B. bifidum Bb12 given with Lactobacillus acidophilus over three weeks doubled the number of peripheral white blood cells with that could engulf and destroy pathogens.1314

Additionally, benefits for patients with the autoimmune disease Crohn’s or Ulcerative Colitis were reported in a double-blind, placebo-controlled trial, with a combination of eight probiotics, including B. longum, B. breve, and B. infantis prevented relapse of chronic pouchitis after remission.1516 UC patients also seemed to have better symptom control when given a supplement with a mixture of Lactobacilli La-5 and Bifidobacterium Bb-12 as well as fermented milk with live B. breve, B. bifidum and L. acidophilus YIT 0168.171819

Bottom Line: Mixing Bifidobacterium and Lactobacillus Strains is Beneficial

So the big takeaway from all of this? When choosing what probiotics to add to your diet, it’s important to choose products with live bacteria, such is refrigerated probiotic strains that are heat-dried, kefir and fermented foods (anyone tried nattō? Our resident taste-tester Amber has a great post on it: Natto taste test: How does this super-funky superfood stack up?).

Unlike S. Boulardii, which confers the most benefit when freeze dried, when it comes to Lactobacilli, freeze-dried probiotics aren’t going to give you the same benefits as they sometimes have a viability issue. While both Lactobacillus and Bifidobacterium produce SFCAs, they provide protective benefits in different and complementary ways, so mixing these two strains is documented to give the best protective activity.

Finally, while both are generally considered safe, there have been reports of adverse effects from over-administration from patients who had underlying conditions (particularly with diseases that cause bleeding) so as always, check in with your doctor before making any major changes to your diet.

Technical information for the true geeks

If you’re interested in learning a little more, take a look at this chart on the protein distribution by COG functional categories of genomes.

Source: National Center for Biotechnology Information

[gethealthy18-blog]

How to Get Enough Calcium Without Dairy

New Post has been published on http://healingawerness.com/news/how-to-get-enough-calcium-without-dairy/

How to Get Enough Calcium Without Dairy

Table of Contents[Hide][Show]

When our third child started to eat solid foods, we found out that he had a pretty severe dairy allergy. It started with bad gas and mucousy stools, then progressed to skin reactions and even worse digestive problems.

Food allergies are common in babies born early, and my son was five weeks premature (that whole story and my other birth stories here).

In response to this new information, I cut dairy out of my diet because I was still breastfeeding my son. Even though I was only eating raw and organic forms of dairy before, I found that I felt much better, I lost weight more quickly, and had smoother skin in response to the dietary change. While I was sad to give up my favorite raw cheeses, was glad to know that my body didn’t tolerate dairy well, either.

While the baby and I felt better without cow’s milk products, there was a new thing to be concerned about: How will we get enough calcium without dairy?

How Much Calcium Do We Need?

Calcium is the most abundant mineral in the human body. As we know, it is vital for strong bones and teeth, and it’s also important for muscle development, healthy blood pressure, and skin health.

The recommended daily intake is 1,000 mg of calcium for men and women, and those calcium requirements rise to about 1,200 mg for older adults. Tracking your intake can be tricky because calcium isn’t always properly absorbed — meaning we generally might need to consume more than we think.

For reference, calcium from dairy products is about 30-35% bioavailable. Other calcium-rich foods that are more absorbable than dairy include fish with bones and cooked veggies like bok choy, kale, and broccoli.

Some foods are often suggested as a good dietary source of calcium but are not as absorbable. For example, spinach contains only around 5% of bioavailable calcium.

Middle-of-the-line options are edamame and soy milk (24% bioavailable), white beans (22%), and sesame seeds (21%).

Bottom line: When tracking your calcium intake, it’s important to consider how easily our bodies can absorb the nutrients in different food sources.

Vitamins That Help the Body Absorb Calcium

Another factor to consider in the bioavailability of calcium is the other vitamins you’re getting in your diet.

Vitamin D is required for the proper absorption of calcium, with one study showing that people who were deficient in vitamin D only absorbed 14% of the calcium from food, versus 58% absorption from those with adequate levels. Fortunately, many natural food sources of calcium (like fatty fish) are also good sources of vitamin D.

It’s also important to get enough magnesium, as it helps to convert vitamin D into its active form. Magnesium is also used in the creation of the hormone calcitonin. Calcitonin keeps calcium in the bones and not in the bloodstream, lowering the likelihood of osteoporosis, some forms of arthritis, heart attack, and kidney stones.

Keep in mind though that magnesium must be in the proper ratio to be used correctly. It’s important to be mindful of getting calcium from synthetic sources that are low in magnesium.

Vitamin K is also important for calcium synthesis, as it helps keep calcium in bones and out of arteries and muscles. Great sources include dark leafy greens, grass-fed butter, chicken livers and natto (a form of fermented soybeans).

Aside from getting enough of these nutrients, you may also want to consider limiting the amount of grains you eat. Grains are high in phytic acid, which can inhibit proper calcium uptake.

The bottom line: Calcium is ineffective without magnesium, vitamin K, and vitamin D. Eating too many grains can make calcium absorption more difficult as well.

Why Calcium Supplements Are Not the Answer

Since it seems so complicated to get enough calcium without dairy every day, you might be tempted (like I was) to try calcium supplements. However, it seems like that’s not a great choice. (Here’s why.)

Calcium supplements ups your risk of ingesting too much calcium. This can lead to increased risk of kidney stones, heart disease, and more.

As Chris Kresser explains, supplemental intake of calcium can be problematic, but dietary intake of calcium is considered safe and healthy:

Beyond being ineffective for bone health, calcium supplements are associated with some pretty serious health risks. Studies on the relationship between calcium and cardiovascular disease (CVD) suggest that dietary intake of calcium protects against heart disease, but supplemental calcium may increase the risk. A large study of 24,000 men and women aged 35–64 years published in the British Medical Journal (BMJ) in 2012 found that those who used calcium supplements had a 139% greater risk of heart attack during the 11-year study period, while intake of calcium from food did not increase the risk. A meta-analysis of studies involving more than 12,000 participants also published in BMJ found that calcium supplementation increases the risk of heart attack by 31%, stroke by 20% and death from all causes by 9%.

To be safe, calcium should be consumed from real food sources and not synthetic supplements or artificially fortified foods, like orange juice (where the synthetically added amount of calcium just settles to the bottom of the carton anyway).

Non-Dairy Sources of Calcium

While dairy is known to be a good source of calcium, there are many people who are lactose intolerant, allergic, or otherwise sensitive to dairy. In fact, it is estimated that 65% of the human population has a reduced ability to process dairy beyond infanthood.

Fortunately, there are lots of nutritious ways you can get calcium without dairy. Here are some of the best sources of calcium — and they’re all budget-friendly!

Bone Broth

Bone broth is a great source of calcium and many other minerals, and it’s so easy to make (but if you’re looking for a store-bought version, I recommend this one!) Broth made from healthy bones also contain amino acids that are great for other areas of your health, including digestion, skin, nervous system and joints.

Broth can be made from chicken, beef, lamb, bison, or even fish bones for just pennies a cup. Slow simmering the bones for long periods is best, as it allows the calcium and other minerals to dissolve into the water. As the Weston A Price Foundation puts it:

Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Fish With Bones

Fatty fish, especially those with the bones still intact, contain an impressive calcium content, and absorb easily. Canned fish like salmon and sardines are an easy and inexpensive way to get your fill, since the bones become soft and edible during the canning process. Just be sure to buy BPA-free tins and cans whenever possible!

I know, you might have just wrinkled your nose in disgust at the thought of eating whole sardines, but as Diane of Balanced Bites so perfectly put it:

Y’all need to put your big boy or girl pants on, get a tin of wild sardines, grab some sea salt and lemon or hot sauce, and DIG IN.

One six-ounce serving of canned wild salmon has over 110 milligrams of absorbable calcium and canned sardines rank about the same (or higher). Since these foods are also a good source of vitamin D, they enhance digestion of the calcium and make it more usable.

(If you’re curious, I get my salmon and other seafood from Vital Choice, and sardines from Thrive Market (the Thrive Market brand).

Dark, Leafy Greens

Dark leafy greens are another great dietary source of calcium and are probably your best bet if you’re vegan. However, not all leafy greens are created equal. Collard greens, turnip greens, bok choy, kale, and broccoli all ranked high as absorbable sources of calcium.

Dark leafy greens are also great sources of folate, vitamins A, C, E and K, and B-vitamins. Jonathan Bailor, author of The Calorie Myth, is fond of saying that if you make no other changes in your diet, you will see positive results just from adding a few extra servings of green leafy vegetables a day.

If you’re looking for dietary program to follow that doubles (or triples?) your veggie intake, I highly recommend the Wahls Diet Protocol because of her emphasis on vegetables en masse.

Getting Calcium… Without Dairy

Whether you’re allergic to dairy or just trying to avoid it for your own personal health reasons, there are plenty of ways you can get enough calcium without dairy. Supplementing is not necessary! Just make an effort to eat plenty of calcium-rich foods like broth, fish with bones, veggies (especially the green leafy kind), and other healthy sources of fats, protein, and probiotics as part of a varied diet.

While the above suggestions worked great for my family and me, keep in mind that I’m not a doctor and can’t tell you what your individual needs are. Be sure to check in with a health professional to get your nutrient levels checked and to discuss the best calcium sources for you.

This article was medically reviewed by Dr. Lauren Jefferis, board certified in Internal Medicine and Pediatrics. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

Do you eat dairy? Do you try to get your calcium in other ways? Share below!

Sources:

Chesnut III, C. H., Silverman, S., Andriano, K., Genant, H., Gimona, A., Harris, S., … & Moniz, C. (2000). A randomized trial of nasal spray salmon calcitonin in postmenopausal women with established osteoporosis: the prevent recurrence of osteoporotic fractures study. The American Journal of Medicine, 109(4), 267-276.

Curhan, G. C., Willett, W. C., Rimm, E. B., & Stampfer, M. J. (1993). A prospective study of dietary calcium and other nutrients and the risk of symptomatic kidney stones. New England Journal of Medicine, 328(12), 833-838.

Hsu, D. J., Lee, C. W., Tsai, W. C., & Chien, Y. C. (2017). Essential and toxic metals in animal bone broths. Food & Nutrition Research, 61(1), 1347478.

Lansdown, A. B. (2002). Calcium: a potential central regulator in wound healing in the skin. Wound repair and regeneration, 10(5), 271-285.

Lönnerdal, B. O., Sandberg, A. S., Sandström, B., & Kunz, C. (1989). Inhibitory effects of phytic acid and other inositol phosphates on zinc and calcium absorption in suckling rats. The Journal of nutrition, 119(2), 211-214.

Lucas, A., Brooke, O. G., Cole, T. J., Morley, R., & Bamford, M. F. (1990). Food and drug reactions, wheezing, and eczema in preterm infants. Archives of disease in childhood, 65(4), 411-415.

Malde, M. K., Bügel, S., Kristensen, M., Malde, K., Graff, I. E., & Pedersen, J. I. (2010). Calcium from salmon and cod bone is well absorbed in young healthy men: a double-blinded randomised crossover design. Nutrition & metabolism, 7(1), 61.

on Diet, C., & National Research Council. (1989). Minerals. In Diet and Health: Implications for Reducing Chronic Disease Risk. National Academies Press (US).

Polonsky, T. S., McClelland, R. L., Jorgensen, N. W., Bild, D. E., Burke, G. L., Guerci, A. D., & Greenland, P. (2010). Coronary artery calcium score and risk classification for coronary heart disease prediction. Jama, 303(16), 1610-1616.

Siebecker, A. (2005). Traditional bone broth in modern health and disease. Townsend Letter for Doctors and Patients, (259-260), 74-82.

Titchenal, C. A., & Dobbs, J. (2007). A system to assess the quality of food sources of calcium. Journal of Food Composition and Analysis, 20(8), 717-724.

Wasserman, R. H. (2004). Vitamin D and the dual processes of intestinal calcium absorption. The Journal of nutrition, 134(11), 3137-3139

Source: https://wellnessmama.com/18369/calcium-without-dairy/

[queen-ofnewyork]

Review of MOTHER MADE's 2-Step Honey Citrus Spa Facial Mask

MOTHER MADE is a Korean brand that provides safe and relaxing daily skincare for sensitive skin. Their 2-Step Honey Citrus Spa Facial Mask is designed to deeply cleanse and intensely hydrate the skin. Key ingredients include (clay mask): calamine (soothing, anti-irritation, healing, moisturizing), lemon fruit extract (anti-acne, enhances skin, brightening, nourishing) and witch hazel extract (promotes faster skin healing, soothing, refreshing). Sheet mask: honey extract (antibacterial, anti-inflammatory, soothing, moisturizing, vitamin and mineral-rich, clears skin), propolis extract (anti-inflammatory, anti-wrinkle, maintains and seals in moisture) and sodium hyaluronate (anti-aging, anti-wrinkle, hydrating, moisturizing, healing). This product retails for between $4-5 USD, you can get 5 pieces here for $26.43 + free shipping (US only).

Ingredients

Step 1: Amazonian Citrus Yellow Clay Mask

Water, Kaolin, Sorbitol, Glycerin, Caprylic/Capric Triglyceride, Silica, Titanium Dioxide (CI 77891), Bentonite, Butylene Glycol, Polysorbate 60, Calamine, Beeswax, Trehalose, Allantoin, Sodium Hydroxide, Citrus Aurantifolia (Lime) Fruit Extract, Citrus Limon (Lemon) Fruit Extract, Betaine, Citrus Aurantium Dulcis (Orange) Fruit Extract, Citrus Junos (Yuzu) Fruit Extract, Citrus Paradisi (Grapefruit) Fruit Extract, Scutellaria Baicalensis Root Extract, Hamamelis Virginiana (Witch Hazel) Leaf/Twig Extract, Pueraria Lobata (Kudzu) Root Extract, Ulmus Davidiana Root Extract, Oenothera Biennis (Evening Primrose) Flower Extract, Pinus Palustris (Longleaf Pine) Leaf Extract, Illicium Verum (Anise) Fruit Extract, Acrylates/Vinyl Neodecanoate Crosspolymer, 1,2-Hexanediol, Propylene Glycol, Hydrated Ferric Oxide (CI 77492), Fragrance

Step 2: Manuka Honey Sheet Mask

Water, Glycerin, Butylene Glycol, 1,2-Hexanediol, Glycereth-26, Propanediol, Honey, Honey Extract, Royal Jelly Extract, Propolis Extract, Magnesium Ascorbyl Phosphate, Limnanthes Alba (Meadowfoam) Seed Oil, Trehalose, Sodium Hyaluronate, Hydrolyzed Hyaluronic Acid, Panthenol, Allantoin, Glycine Max (Soybean) Seed Extract, Natto Gum, Coptis Chinensis Root Extract, Camellia Sinensis Leaf Extract, Centella Asiatica Extract, Phellinus Linteus Extract, Aloe Barbadensis Leaf Juice, Ficus Carica (Fig) Fruit/Leaf Extract, Centella Asiatica Leaf Extract, Eucalyptus Globulus Leaf Extract, Melaleuca Alternifolia (Tea Tree) Leaf Extract, Ulmus Campestris (Elm) Extract, Tremella Fuciformis Sporocarp Extract, Ginkgo Biloba Leaf Extract, Zanthoxylum Piperitum (Japanese Pepper) Fruit Extract, Pulsatilla Koreana Extract, Xanthan Gum, Ethylhexylglycerin, Carbomer, Tromethamine, Fragrance

To quickly note, I received this for a small fee from 0.8 Liter for my honest review, this post is not sponsored.

The clay mask contains 8 grams (0.31 oz) and the sheet mask contains 22 ml (0.74 oz). The mask has a light scent with the barest touch of citrus. The sheet mask has a nice basic skincare scent.

The clay mask is yellow in color and has kind of soft texture, it's not drying and doesn't tug at the skin as it dries.

The mask leaves skin smooth and brighter.

The sheet mask is made of ultra-thin, transparent cellulose and is kind of stiff. It holds moisture well and is comfortable on the skin. The eyes, nose and mouth holes all fit well.

Recommended use is to take the citrus mud mask and apply evenly onto clean face. Leave on for up to 10 minutes and then rinse off with water. Then gently unfold mask and carefully apply it onto face, adjusting mouth, nose and eye openings to fit. Leave on for up to 15 minutes and remove it. Gently massage in any excess serum and then follow with skin care and/or makeup. For best results, use 2-3 times a week. You can use the mud mask and sheet mask separately as desired. After using, firstly, I found this 2 step set to be very gentle and I think it's ideal for sensitive skin. The mud mask goes on smoothly and dries down without sucking all the moisture out of your skin and I found it non-drying. The mud mask has a light scent, nothing too strong or overwhelming. The sheet mask fits well and it holds onto the essence for a long time so it takes a long time to dry out. The material does get stiff as it dries but it's not uncomfortable. The essence is thick and very nourishing and really moisturizes the skin. The ingredients in both steps are great for any skin type, including problematic skin types. Both steps really felt nice. I'd recommend this to anyone, especially people with problematic skin and dry skin.

What I like: I appreciate this two-step mask as it's nice to take on the go. The ingredients are nice and there's no strong fragrances or irritants in either step. The mud mask is non-drying and the sheet mask is deeply moisturizing and nourishing. It really plumps up the skin and evens out my skin tone. It's a great mask for any skin type as well. What I don't like: nothing, it's a good mask.

Pros:

Convenient 2 step mask

Moisturizing

Nourishing

Skin Calming

Great for any skin type

Soothing

Comfortable to use

Non-drying

Non-irritating

No strong fragrances

Cons:

None

Would I buy this again?

Yes

Rating: 10/10

[chuchureview]

Japan Crate October 2019 - Final Ranking

This month was amazing! So many good snacks. These review posts remind me why I subscribe to this service in the first place. Looking back at everything I ate, I ended up enjoying more than I didn’t. It was actually pretty close ranking some of the stuff at the top

Here’s this month rating from “would love to eat again!” to “hard pass”:

1. Peanut Chocoball Halloween Pack  😋

2. Chestnut Mont Blanc Caramel Corn

3. Lipton Caramel Milk Tea

4. Natto Umaibo

5. Halloween Chocolate Bat

6. Pokemon Halloween Party Pack Chocolate

7. Takenoko No Sato Strawberry Shortcake

8. Apple Pie Kit-Kat

9. Halloween Pero Pero Konpeito

10. Grape Soda Gummy

11. Lovely Halloween Chocolate Pocky

12. Fruits Monster Rainbow

13. Donguri Gum

14. Halloween Disney Character Chocolate

15. Sumikko Gurashi Gum

16. Strawberry Soft

17. Cola Ball

18. Dengeki Hunter Soft Candy 🤢

[fuckyeahtattoogirls-blog1]

Benefits, Risks, Food Lists, and More

New Post has been published on https://bestrawfoodrecipes.com/benefits-risks-food-lists-and-more/

Benefits, Risks, Food Lists, and More

Vegetarian and ketogenic diets have been studied extensively for their health benefits (1, 2).

The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.

This article tells you everything you need to know about the vegetarian keto diet.

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The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.

Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.

Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose (1, 3).

On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy (4).

However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.

summary

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.

Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.

Promotes weight loss

Both vegetarian and ketogenic diets are associated with weight loss.

One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks (5).

Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets (6).

Similarly, a 6-month study in 83 people with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg) (7).

This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite (8).

Protects against chronic diseases

Vegetarian diets have been linked to a reduced risk of several chronic conditions.

In fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure (9, 10).

The keto diet has also been studied for its effects on disease prevention.

In a 56-week study in 66 people, the keto diet led to significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease (11).

Other studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases (12, 13).

Animal and test-tube studies likewise note that the keto diet may reduce the growth of cancerous tumors. However, more research is needed (14, 15, 16).

Supports blood sugar control

Vegetarian and keto diets each support blood sugar control.

A review of six studies linked vegetarian diets to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control (17).

What’s more, a 5-year study in 2,918 people determined that switching to a vegetarian diet reduced diabetes risk by 53% (18).

Meanwhile, the keto diet may improve your body’s blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control (19).

In a 4-month study in 21 people, following a keto diet lowered levels of HbA1c by 16%. Impressively, 81% of participants were able to reduce or discontinue their diabetes medications by the end of the study (20).

summary

Both vegetarian and keto diets have been shown to increase weight loss, support blood sugar control, and protect against several chronic illnesses. Keep in mind that no studies examine the vegetarian keto diet specifically.

The vegetarian keto diet has a few drawbacks to consider as well.

May increase your risk of nutritional deficiencies

Vegetarian diets require proper planning to ensure that you’re meeting your nutritional needs.

Studies show that these eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein (21).

The vegetarian keto diet is even more restrictive because it limits several nutrient-dense food groups, such as fruits, legumes, and whole grains — further increasing your risk of nutritional deficiencies.

Monitoring nutrient intake carefully and eating a variety of healthy, whole foods can help ensure that you’re getting the vitamins and minerals your body needs.

Taking supplements may also help — especially for nutrients often lacking in a vegetarian diet, such as vitamin B12.

Can cause flu-like symptoms

Transitioning into ketosis can cause numerous side effects, sometimes referred to as the keto flu (22).

Some of the most common symptoms include (23):

constipation

headaches

fatigue

difficulty sleeping

muscle cramps

mood changes

nausea

dizziness

Notably, these side effects typically clear up within a few days. Getting plenty of rest, staying hydrated, and exercising regularly can help ease your symptoms.

Not suitable for certain populations

Because the vegetarian keto diet is highly restrictive, it may not be a good option for everyone.

In particular, children and women who are pregnant or breastfeeding should avoid it, as it can limit several nutrients vital for proper growth and development.

It may also not be appropriate for athletes, those with a history of eating disorders, or people with type 1 diabetes.

If you have any underlying health conditions or are taking any medications, talk to your healthcare practitioner before starting this diet.

summary

The vegetarian keto diet may cause short-term side effects, lack important nutrients, and be unsuitable for kids and pregnant or breastfeeding women.

A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources, such as:

Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers

Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil

Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts

Seeds: chia, hemp, flax, and pumpkin seeds

Nut butters: almond, peanut, pecan, and hazelnut butter

Full-fat dairy products: milk, yogurt, and cheese

Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast

Low-carb fruits (in moderation): berries, lemons, and limes

Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme

summary

A vegetarian keto diet should include plenty of healthy fats, non-starchy vegetables, and plant protein.

On a vegetarian keto diet, you should avoid all meat and seafood.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

You should eliminate the following foods:

Meat: beef, pork, lamb, goat, and veal

Poultry: chicken, turkey, duck, and goose

Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster

Here are some foods that you should limit:

Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes

Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks

Grains: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta

Legumes: beans, peas, lentils, and chickpeas

Fruits: apples, bananas, oranges, berries, melon, apricots, plums, and peaches

Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings

Processed foods: breakfast cereals, granola, chips, cookies, crackers, and baked goods

Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar

Alcoholic beverages: beer, wine, and sweetened cocktails

summary

A vegetarian keto diet eliminates all meat while limiting high-carb foods like starchy vegetables, sugary drinks, grains, and fruits.

This five-day sample meal plan can help kickstart a vegetarian keto diet.

Monday

Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder

Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce

Dinner: coconut curry made with olive oil, mixed veggies, and tofu

Tuesday

Breakfast: omelet made with coconut oil, cheese, tomatoes, garlic, and onions

Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach

Dinner: salad with mixed greens, tofu, avocados, tomatoes, and bell peppers

Wednesday

Breakfast: tofu scramble with olive oil, mixed veggies, and cheese

Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon

Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta

Thursday

Breakfast: Greek yogurt topped with walnuts and chia seeds

Lunch: taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese

Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic

Friday

Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter

Lunch: baked egg-avocado boats topped with chives, coconut bacon, and paprika

Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu

Vegetarian keto snacks

Here are a few simple snacks that you can enjoy between meals:

zucchini chips

celery with peanut butter

roasted pumpkin seeds

flax crackers with sliced cheese

mixed nuts

chia seed pudding topped with unsweetened coconut

carrots with guacamole

whipped cream with blackberries

full-fat cottage cheese with black pepper

full-fat Greek yogurt with walnuts

summary

The sample menu above provides several ideas for simple meals and snacks that you can enjoy on the vegetarian keto diet.

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and seafood.

Independently, vegetarian and keto diets may promote blood sugar control, weight loss, and several other benefits.

Nonetheless, this diet may increase your risk of nutritional deficiencies and hasn’t been studied on its own.

Still, if you are vegetarian and interested in trying keto — or already following keto and curious about going meat-free — it’s definitely possible to combine both.

Source link Keto Diet Dinner Ideas

[karthikchauhan009]

9 Home Remedies to Get Rid of Dandruff Naturally

Dermatitis affects up to 50%of people

An itchy remaining hair and flakiness are the particular hallmark indications of this situation, but it may also cause other symptoms just like greasy patches on the particular scalp and tingling epidermis.

Underlying factors behind dandruff contain dry skin, seborrheic hautentzündung, sensitivity to hair goods and the growth of the specific type of fungus infection that lives on typically the scalp

Here are 9 basic house cures to normally get rid of dandruff.

1. Try Tea Tree Oil

It is also proven to have powerful anti-microbial and potent properties, which may help alleviate symptoms of dandruff.

Inside fact, according to one review, tea tree oil is effective at fighting the particular strain of fungus infection that can cause both seborrheic dermatitis and dermititis.

Another 4-week study evaluated the consequence of tea tree essential oil on dandruff by managing 126 people daily with a shampoo containing either 5% tea tree olive oil or a placebo.

In the ending of the study, tea tree olive oil reduced the severity of symptoms by 41% and improved greasiness and irritation.

Note that tea shrub oil can cause irritation in those with delicate skin. It’s best to dilute it by adding a few drops to a carrier oil like coconut oil before applying it directly to the skin.

SUMMARYTea tree oil has anti-microbial and anti-inflammatory properties that may help reduce the severity and symptoms of dandruff.

2. Use Coconut Oil

Popular for its multiple health benefits, coconut oil is often also used as a natural cure for dandruff.

Coconut oil may help improve skin hydration and prevent dryness, which can worsen dandruff.

The small study of 34 people showed that coconut oil was as effective as mineral oil in improving skin hydration.

Additional research has found that coconut oil could promote treatment of eczema, a skin disorder that may contribute to dandruff.

New research in comparison the effects of coconut oil and mineral olive oil on atopic dermatitis, a type of eczema characterized by itching and inflammation.

Applying coconut oil to the skin for 8 weeks reduced symptoms by 68%, compared to just 38% in the vitamin oil group.

Coconut essential oil and its compounds have also been shown to have antimicrobial properties in some test-tube studies, although the effects on the precise strain of fungus that triggers dandruff have not yet been examined.

SUMMARYThe potential antimicrobial properties of coconut oil may improve skin hydration and reduce symptoms of eczema and dandruff.

3. Apply Aloe Vera

Aloevera is a type of succulent that is frequently added to skin creams, cosmetics and lotions.

When applied to the epidermis, aloe vera is thought to help treat skin conditions like burns, psoriasis and cold sores.

This may also be beneficial in the treatment of dandruff.

According to one review, the antibacterial and antifungal properties of aloe vera could help force away dandruff.

Similarly, a test-tube study found that aloe vera was effective against several species of fungi and may help control yeast infections that cause curly hair loss from the head.

Test-tube studies have also available that aloe vera can reduce inflammation, which may relieve symptoms.

Despite these promising results, additional studies are needed to look at how aloe vera may directly affect dermititis.

SUMMARYAloe vera has antibacterial and antifungal properties. As a result, it may help reduce inflammation and decrease dandruff symptoms.

4. Minimize Stress Levels

Anxiety is believed to impact aspects worth considering of health in addition to well-being. It could influence almost everything from chronic conditions in order to mental health.

While stress itself doesn’t cause dandruff, it can aggravate signs and symptoms like dryness and irritation.

Sustaining high levels regarding stress long-term may reduce the game of the immune system system.

A weakened immune system can reduce your current body’s ability to combat off some of typically the fungal infections and skin conditions that contribute to be able to dandruff.

In fact , one study of 82 men and women together with seborrheic dermatitis, one of the most prevalent causes of dandruff, showed that the majority of dermatitis episodes were forwent by a stressful lifestyle event.

To keep stress levels under control, try out some stress reduction strategies, such as meditation, yoga, deep breathing or alternative medicine.

SUMMARY Stress can weaken the immune system and decrease the body’s ability to fight off infections that cause dandruff. Stress also often precedes episodes of seborrheic dermatitis, one of the most common causes of dandruff.

5. Add Apple Cider Vinegar to Your Routine

Acv has been associated with a variety of health improvements. These include bettering insulin sensitivity and increasing weight loss.

Acv is also often used as a natural remedy to get rid of dandruff.

The acidity regarding the vinegar is believed to help stimulate typically the shedding of dead epidermis cells on the remaining hair.

Apple cider vinegar is usually also said to equilibrium the pH of the particular skin to reduce the particular growth of fungus and therefore fight dandruff.

Yet , right now there are no studies to back up these claims and several in the benefits associated with apple lager vinegar for dandruff usually are based on anecdotal facts.

Nevertheless, test-tube studies demonstrate that acv and the compounds can stop the progress of certain types regarding fungus.

If you’d such as to give apple cider vinegar a try, include a few tablespoons in order to your shampoo or even incorporate it with other important oils and spray directly onto hair.

SUMMARYApple cider vinegar is said to help remove dead skin cells and balance the pH of the scalp. Moreover, test-tube studies show that it may prevent the growth of certain types of fungus.

6. Try Aspirin

Salicylic acid is one of the main compounds found in aspirin that is in charge of its anti-inflammatory properties.

Inside addition to being found in aspirin, salicylic acid solution is also found in many anti-dandruff shampoos.

Salicylic acid works by helping get rid of scaly epidermis and loosening flakes so that they can be removed.

In one study, 19 people with dandruff used two shampoos containing either piroctone olamine combined with salicylic acid solution or zinc pyrithione.

The two shampoos were able to decrease dandruff after four weeks, nevertheless the shampoo containing salicylic acid was more effective in reducing the severity of scaling.

Another study showed that a hair shampoo containing salicylic acid was similarly effective as a prescription medication in managing seborrhoeic dermatitis and dandruff.

For a fairly easy dandruff treatment, try crushing two pills of aspirin and adding the powder to your shampoo before washing your hair.

SUMMARYAspirin contains salicylic acid, an ingredient found in many anti-dandruff shampoos. Salicylic acid has been shown to be effective in the treatment of seborrhoeic dermatitis and dandruff.

7. Up Your Intake of Omega-3s

Omega-3 fatty acids play a significant role in the physique.

Not only do they will make up the cellular membranes that surround your own cells, but they are likewise crucial in the function of your heart, defense system and lungs.

Omega-3 fatty acids are likewise crucial to skin well being. They help manage olive oil production and hydration, advertise wound healing and stop premature aging.

A insufficiency in omega-3 fat may cause an array regarding symptoms, including dry hair, dry skin and also dandruff.

Omega-3 fat can also reduce inflammation, which can help relieve irritation plus dandruff symptoms.

Fatty species of fish like salmon, trout in addition to mackerel are excellent sources of omega-3 fatty acids. You can also consider a fish oil supplement or perhaps increase your the consumption of some other omega-3-rich foods like flaxseed, chia seeds and walnuts.

SUMMARYOmega-3 fatty acids are important to skin health and can help reduce inflammation. Deficiency can cause dry skin, dry hair and dandruff.

8. Eat More Probiotics

Probiotics are a type regarding beneficial bacteria that are usually good for your well being.

There are numerous potential probiotic rewards, including protection against allergic reactions, lower cholesterol levels in addition to increased weight loss.

Probiotics may also help enhance immune function, which can help the body combat the fungal infections that will cause dandruff.

In reality, new research showed that using probiotics for 56 days and nights drastically reduced dandruff intensity in 60 people.

Probiotics are also proven to help decrease regarding skin circumstances like eczema and hautentzündung, especially in infants in addition to children.

Probiotics can be found in product form for a fast and convenient dose.

They will can be found in numerous types of fermented food items, such as kombucha, kimchi, tempeh, sauerkraut and natto.

SUMMARYProbiotics may help enhance immune function and have been shown to reduce dandruff severity.

9. Use Baking Soda

Seen in kitchen pantries around typically the globe, baking soda is a quick, convenient in addition to readily available solution to help treat dandruff.

It’s thought to act as a gentle exfoliant to eliminate dead pores and skin cells and minimize scaling in addition to itchiness.

Baking soda likewise has antifungal properties that will could be beneficial inside the remedying of dandruff.

A single test-tube study measured the particular antifungal associated with baking soda pop on some of the most frequent strains of fungus that cause skin infections.

Impressively, baking soda was in a position to completely inhibit yeast growth in 79% regarding specimens after 7 days.

One more study looked at the consequences of baking soda on 23 men and women with psoriasis. Remedy with baking soda bathing was found to substantially reduce both itchiness in addition to irritation after just about three weeks.

Treatment guidelines regarding other conditions like atopic dermatitis also note that baking soda baths can help provide relief coming from itchiness.

For best results, try applying baking soft drinks directly to wet curly hair and massaging it directly into your scalp. Let that sit for a moment or two, then carry on shampooing your hair as always.

[greatskinandlife]

AXIS-Y Sunday Morning Refreshing Cleansing Foam which is vegan, cruelty free, climate inspired gentle Korean cleanser for acne prone skin. Packaging: simple clean design with ingredients in English and Hangul -tube design as well. Ingredients talk: Ingredients: Water, Glycerin, Sodium Cocoyl Isethionate, Sodium Methyl Cocoyl Taurate, Potassium Cocoyl Glycinate, Coco-Betaine, Butylene Glycol, Potassium Cocoate, Sodium Chloride, Potassium Benzoate, Polyquaternium-67, Xylitylglucoside, Citric Acid, Anhydroxylitol, Propanediol, Xylitol, Betula Platyphylla Japonica Juice, Glucose, Camellia Sinensis Leaf Extract, Disodium EDTA, Glycyrrhiza Glabra (Licorice) Root Extract, Agrimonia Eupatoria Extract, 1,2-Hexanediol, Centella Asiatica Extract, Dipropylene Glycol, Allantoin, Perilla Frutescens Leaf Extract, Saponaria Officinalis Extract, Sodium Acetate, Pentylene Glycol, Calendula Officinalis Flower Extract, Kigelia Africana Fruit Extract, Caprylyl Glycol, Natto Gum, Sodium Hyaluronate, Chamomilla Recutita (Matricaria) Flower Extract, Ethylhexylglycerin, Hydroxycinnamic Acid, Rutin Paraben free, sulfate free, alcohol free, Eu allergen free, no silicone. Not fungal-acne safe (malassezia) but it is a cleanser that doesn't stay on your skin so it doesn't cause fungal. It is a water based cleanser with gentle surfactant. Sodium Cocoyl Isethionate is so gentle on the skin that it hardly impacts the skin barrier. Texture: -white opaque paste turned into rich, creamy foam. - It doesn't have any added fragrance so it is almost scentless. It has pH5.5 which is good for people that prefer low pH cleanser. -It doesn't irritate my skin even on days where some actives will sting my skin. on YesStyle: YUERAIN999 (2-5%off)+ BEES22 https://ys.style/E9cfweMzrfb (more on my youtube channel&blog) (link in bio) @axisy_official #axisy #climateskincare #kbeauty #crueltyfree #vegan #korean #koreanskincare #skincare #review #skincaremalaysia #skincareroutine https://www.instagram.com/p/CayznxYF4U9/?utm_medium=tumblr

[lesacap12]

Happy #MaskMonday :) Monday isn’t my favorite day so I’m making it better with this really cool Kim Chi X Patchology Face Mask Bundle! @patchology @kimchi_chic . As a huge fan of RuPaul’s Drag Race, Kim Chi, and many other Drag Queens, as well as a huge Patchology and masking enthusiast how could I not grab these! We all know that Patchology masks are amazing, they always feel so good and leave skin feeling better than ever! . This mask is super hydrating and full of ingredients skin will love including hyaluronic acid and ceramides! My skin felt super soft & fabulously moisturized after just a few minutes. Other ingredients and benefits are natto gum for elasticity, ceramide NP to boost skin’s natural moisture retention, and trehalose to brighten and smooth. I used this after cleansing and toning and didn’t feel the need to add more products after removing. . This Kim Chi Lookbook comes with 4 masks, each a different Kim Chi look! The masks come in a foil pouch, simply open, remove, unfold, and apply! It’s indicated you only need to wear for 5 minutes but can wear longer if you want. I left it on about 15 minutes. After removal pat in and massage the excess serum into your skin. That’s it, your skin feels refreshed, plumped, buttery soft, and moisturized! . I found this limited edition set so fun I ordered a couple for my daughters! Kim Chi is such an iconic queen with gorgeous looks, which you can see on these masks! . I received this set as part of a collaboration with @joinpalm and paid an access fee to review. . What do you think, aren’t they so cute and too fun!? FUN FACT: Patchology is an inclusive brand aiming to spread positivity and did you know they are a small team of only 15!? . #patchology #joinpalm #kimchi #masking #sheetmasks #skincare #instalovesbeauty #patchologyxkimchi #skincareroutine #beautyskin #beauty #skincaretips #beautyhacks #instabeauty #beautybffsss #kimchi #kimchichic #palmbffs #skincarecommunity #flashesofdelight #skincaretips #masksheet https://www.instagram.com/p/BvcoEXEprKT/?utm_source=ig_tumblr_share&igshid=g1y8smf01el9

[paullassiterca]

What Are the Health Benefits of Vitamin K2?

Vitamin K is a fat-soluble vitamin essential for the functioning of several proteins involved in physiological processes. Naturally occurring forms are vitamin K1 (referred to as phylloquinone) and vitamin K2 (called menaquinones).1,2

Vitamin K1, which is derived from green plants, is best known for the role it plays in blood clotting, while vitamin K2, derived primarily from fermented foods and animal products such as eggs, meat and liver,3 is important to hormone production and utilization, as well as bone and heart health.

Vitamin K2 does not get the attention it deserves, and it’s highly likely you’re not getting enough in your diet. Although fat-soluble, the body stores very little and it’s rapidly depleted without regular dietary intake.

Before discussing the numerous areas of your health where vitamin K2 has a significant impact, it’s first important to understand the different forms of the vitamin.

The Different Forms of Vitamin K2

Vitamin K2 is needed to activate the protein osteocalcin, which is found in your bones. Without vitamin K2, this and other vitamin K2-dependent proteins remain inactivated, and cannot perform their biological functions.4

According to Leon Schurgers, a world-renowned researcher in vitamin K2, the difference between vitamins K1 and K2 was clearly established in The Rotterdam Study,5 published in 2004, of which Schurgers was a co-author.

While the study focused on the difference between how K1 and K2 affect the heart (K1 has no effect at all), the researchers also looked at what types of foods supply each of the vitamins. In an interview, he said:

“I measured a variety of food items for vitamin K content … Vitamin K1 is highly available in green, leafy vegetables — spinach, kale, broccoli and cabbage.

However, the absorption of vitamin K1 from food is extremely low. Only 10 percent of the vitamin K which is found in green leafy vegetables, is absorbed in your body … And there’s no variable or modification of the consumption that will significantly increase the absorption …”

Vitamin K2, on the other hand, was only present in fermented foods. It’s actually produced by specific bacteria during the fermentation process. Certain bacteria in your gut naturally produce vitamin K2 in your body as well. Interestingly, while the K1 in vegetables is poorly absorbed, virtually all of the K2 in fermented foods is readily available to your body. Vitamin K2 can be further broken down into:6,7,8

• MK-4 (menaquinone-4), a short-chain form of vitamin K2 found in animal-based foods such as meats dairy and eggs. MK-4 also has a very short biological half-life — about 2.5 hours — making it a poor candidate as a dietary supplement.

That said, natural MK-4 from food is important for good health,9 as MK-4 plays a role in gene expression, turning some genes off and others on, and is therefore important for cancer prevention.10

• MK-7 (menaquinone-7), longer-chain forms found in fermented foods. There’s a variety of these long-chain forms, but the most common one is MK-7. This is the one you’ll want to look for in supplements, as this form is extracted from real food, specifically natto,11 a fermented soy product.

The MK-7, which forms in the fermentation process, has two major advantages. It stays in your body longer and has a longer half-life, which means you can take it just once a day in very convenient dosing.12 Research13 has shown MK-7 helps prevent inflammation by inhibiting proinflammatory markers that can cause autoimmune diseases like rheumatoid arthritis.

While vitamin K1 has been found to “moderately reduce” the risk of bone fractures,14 MK-7 is more effective than vitamin K1 at reaching your bone.15,16 In your bones, vitamin K2 is used to produce osteocalcin, improving metabolic and hormonal health and exercise performance.

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Cardiovascular Protection and Cofactor for Vitamin D and Calcium

Calcium deposits in the arteries are responsible for atherosclerosis, hardening and narrowing of the arteries, slowly blocking blood flow. It’s a common cause of heart attacks, strokes and peripheral vascular disease. Vitamin K2 is important in the activation of important proteins, such as matrix GLA-protein (MGP), found in your vascular system,17 and studies have demonstrated K2 inhibits arterial calcification and improves arterial flexibility,18,19 thereby reducing your risk of atherosclerosis.

One recent study20 proposed therapeutic supplementation with vitamin K2 could prevent or halt progression of vascular calcification that may occur with excessive calcium intake, and other studies have demonstrated those eating the highest amount of vitamin K2 have the lowest risk of developing cardiovascular disease.21

Vitamin K2 also functions as an important cofactor for calcium and vitamin D. While calcium is important for strengthening bones and overall skeletal health, it only works when it gets to the right place. Vitamin K2 prevents calcium from being deposited along the walls of the blood vessels and directs it into the bone.22

So, it’s important to remember that vitamin K2 and vitamin D (along with calcium and magnesium) have a synergistic relationship when it comes to your bone and heart health. To maximize your benefits of oral vitamin D supplementation, it’s important to maintain optimal levels of vitamin K2.23 Studies indicate supplementing with both vitamins D3 and K2 offers greater cardiovascular health benefits than consuming either vitamin alone.24

K2 Helps Prevent Osteoporosis and Protects Teeth

As mentioned earlier, vitamin K2 activates osteocalcin, a protein hormone made by your bone that is dependent on K2 for activation via carboxylation. One of the primary roles osteocalcin plays is in binding calcium and transporting it to the bone.25

Osteocalcin is a small non-collagenous protein measured in the serum and synovial fluid samples of people with osteoarthritis,26 and researchers believe serum levels of osteocalcin may be useful as a screening tool to assess osteoporosis risk. 27

Vitamin K2 is also important for your oral health. Preserving enamel helps reduce cavity formation. Your enamel is made of hollow tubes that extend into the dentin. The enamel is made of nonliving cells, while the dentin has live cells called odontoblasts.

These cells release proteins using vitamin K2 to help prevent tooth decay through an immune response.28 Research has demonstrated osteocalcin may be found in inflamed tissue, and researchers consider the protein to have a reparative role in dental pulp.29

Vitamin K2 Plays a Role in Reducing Inflammation and Promoting Kidney Health

The inflammatory response is a crucial component in many chronic diseases and diseases of aging. Scientific evidence suggests both vitamin K1 and K2 have anti-inflammatory activity, in part by inhibiting nuclear factor kappa-B.30

For example, in one meta-analysis,31 researchers found evidence vitamin K has a protective role in chronic aging conditions, inflammation and cardiovascular disease. Another study32 confirmed the role the vitamin K2 MK-7 form specifically has in the modulation of inflammatory biomarkers.

The researchers evaluated natural vitamin K2 for its potential to inhibit gene expression and production of pro-inflammatory markers in vitro, finding the MK-7 form inhibited gene expression in a dose-dependent manner.

Other research33 has demonstrated a reduction in C-reactive protein, a common biomarker used to evaluate inflammation in patients with rheumatoid arthritis. C-reactive protein is a risk marker for a wide range of diseases and the researchers concluded higher intake of vitamin K2 may lower overall risk.

There is also accumulating evidence vitamin K2 may play a role in chronic kidney disease. A pre- and post-intervention clinical trial,34 which included patients with a diagnosis of chronic kidney disease who took a vitamin K2 MK-7 supplement for four weeks, found it significantly reduced calcification in the patients’ blood vessels. Patients with chronic kidney disease with a subclinical vitamin K deficiency may also benefit from a greater intake of the vitamin.35

Deficiency Affects Testosterone Production

Yet another role vitamin K2 plays in your body is the optimal production of sex hormones. Research shows vitamin K2 MK-4, found in animal foods such as meat and dairy products, can help balance testosterone production.36 Animal studies show inducing a vitamin K deficiency reduces testosterone production.37

Vitamin K2 has an effect in women as well, as the vitamin may be helpful in the management of polycystic ovarian syndrome (PCOS). This is now the most common hormonal disorders in young women, causing enlarged ovaries and potentially leading to fertility problems.38

In one randomized study, 60 vitamin D deficient women with PCOS took either a placebo or a combination of calcium, vitamin D and vitamin K for eight weeks. Those in the treatment group enjoyed greater decrease in testosterone and symptoms than the placebo group.39

How K2 May Influence Insulin Sensitivity

An unexpected discovery was made when researchers found bone was an endocrine organ, contributing to the regulation of a number of physiological processes, including glucose homeostasis.40

There’s even evidence to suggest vitamin K2 supplementation may improve insulin sensitivity via osteocalcin metabolism,41 and may help prevent the development of Type 2 diabetes. 42 The evidence is not conclusive, however, as a systematic review of controlled trials found K2 supplementation had no effect on insulin sensitivity.43

Part of the problem may have something to do with the form of vitamin given. Numerous studies have demonstrated synthetic vitamin K2 supplements are not as effective as natto-derived K2 supplements.

Statins Contribute to the Depletion of Vitamin K2

Nearly 25 percent of Americans over the age of 45 are taking cholesterol-lowering statin drugs, despite the high risks of the drugs. In addition to other side effects, statins inhibit the production of vitamin K2.

A study published in Expert Review of Clinical Pharmacology44 revealed statins may actually stimulate the development of atherosclerosis and heart failure, and one of the mechanisms by which this occurs is the inhibition of the synthesis of vitamin K2, which protects your arteries from calcification.

How to Boost Your Intake of Vitamin K2 Naturally

If you decide to take a statin or use a vitamin D3 supplement, it is highly recommended you include a vitamin K2 supplement in the MK-7 form. Seek out a supplement extracted from the Japanese fermented soy product called natto. Professor Cees Vermeer,45 one of the world’s top vitamin K2 researchers, recommends between 45 micrograms (mcg) and 185 mcg daily for adults.

Just remember that since vitamin K2 is fat-soluble, it’s best to take it with a small amount of fat to improve absorption. Consuming foods rich in vitamin K2 is your best bet. MK-4 is found in animal foods such as free-range, organic eggs (particularly the yolk), dark chicken meat and goose liver. MK-7 is found in fermented foods such as natto, a type of fermented soy, and hard cheeses such as Brie and Gouda.

from Articles http://articles.mercola.com/sites/articles/archive/2019/03/04/health-benefits-of-vitamin-k2.aspx source https://niapurenaturecom.tumblr.com/post/183208168836

[didanawisgi]

By Jennifer Ming

“In a new study, scientists have presented powerful evidence that vitamin K2 can reduce the progression of atherosclerosis, the “blockage” of the arteries that can lead to heart attacks and strokes.

This is tremendous news for the millions of Americans who are at risk for cardiovascular disease, which remains the number one killer in the US.1

Scientists long ago learned that vitamin K2 plays a crucial role in activating proteins that help keep calcium where it belongs, in the bones, and out of blood vessels where it can cause problems.

Published data show that people with higher intake of vitamin K2 have a 57% reduction in the risk of dying from cardiovascular disease, and as much as an 81% reduction in non-vertebral fractures.2,3

Here, we’ll review the important new study on atherosclerosis, and then examine previous findings that explain how vitamin K2 contributes so importantly to both cardiovascular and bone health in aging adults.

Vitamin K2 Reduces the Progression of Arterial Thickening

Numerous studies have demonstrated that people with higher intakes of vitamin K2 have a reduced risk for cardiovascular disease.3-5 Intrigued by this connection, Polish researchers from the Medical University at Lodz teamed up with researchers from Maastricht University in the Netherlands and Poland’s International Science and Health Foundation to determine if vitamin K2 supplementation could reduce the progression of existing atherosclerosis.6

The scientists evaluated the progression of atherosclerosis in a group of 42 patients with chronic kidney disease.6 These patients were ideal for this type of study because they are known to experience a rapid reduction in bone mineral density (a measure of bone strength) as a result of calcium losses from bone.7,8 They are also subject to equally excessive deposits of calcium in tissues where it doesn’t belong—particularly in the walls of major arteries.9

For the study, the subjects were divided into two groups. One group received vitamin K2 (90 mcg per day) plus vitamin D3 (400 IU per day). The second group received only vitamin D3 (400 IU per day).6

After nine months, it was already evident that the subjects taking the combination of vitamins K2 and D3 experienced a slower progression of the Common Carotid Intima Media Thickness, which is a good indicator of atherosclerosis, as well as a predictor of cardiovascular episodes and death. Specifically, the thickness of the carotid (major neck) arteries increased by 13.73% in the group taking vitamin D3, but in the group taking both vitamins, it only increased by 6.32%.6 Remember that the group of subjects in this study have a tendency for an increased carotid intima media thickness as a result of calcium losses from bone.

In addition, subjects taking the combination of vitamins K2 and D3 showed a reduction in carotid artery calcification score in all patients except those with the highest scores at baseline.6 This indicates that calcium was staying in the bones, where it belongs, and out of the arteries.

These results clearly indicated that vitamin K2 does indeed reduce the progression of atherosclerosis.6

How It Works

The impact of vitamin K2 on atherosclerosis is due to its role in activating a group of proteins whose job it is to keep calcium in the bones and out of the arteries.3,5,9

In bones, vitamin K2 activates a specific protein called osteocalcin. When osteocalcin is activated by vitamin K2, it binds calcium tightly to bone minerals to create strong bones. In arteries, vitamin K2 activates a protein called matrix Gla protein. When matrix Gla protein is activated by vitamin K2, it prevents calcium from being deposited in arteries.9,10

When vitamin K2 is not present in sufficient enough quantities to activate these two proteins, the result is an increased risk for developing osteoporosis and atherosclerosis because of calcium loss from the bones.11-13

High Praise

The findings from this recent Polish study were significant enough to merit published comments by other experts in the field.

The experts observed that patients in the combined vitamins K2 plus D3 arm of the study already had more severe kidney disease, despite being randomly assigned to the treatment groups. This means that the group taking vitamin K2 along with D3 succeeded despite a less favorable starting point compared with the group taking only vitamin D3.14

Of course, while chronic kidney disease is common and deadly, patients with the disease are far from the only ones at risk for cardiovascular disease and bone loss arising from insufficient vitamin K2 intake. But given their extreme risk for those conditions, this patient population made an ideal test group to demonstrate the value of supplementation with both vitamin K2 and D3.

Vitamin K2’s Dual Benefits

The recent Polish study further validated previous studies demonstrating vitamin K2’s heart- and bone-health benefits.

Numerous studies have shown that populations with higher daily vitamin K2 intake (more than 32 mcg) have a 50% reduction in the risk of death from cardiovascular disease compared to those with low intake.3,9 Calculated another way, for every 10-mcg per day-increase in vitamin K2 intake, the risk of coronary heart disease falls by 9%.4,9 In another study, women with the highest intake of vitamin K2 were found to be at a 20% lower risk for coronary artery calcification compared with women who had the lowest intake levels.5

These benefits have been found to extend to bone health as well. Postmenopausal women taking 1,500 mg of calcium along with 45 mg of vitamin K2 daily experienced an increase in bone mineral density and a 55.9% reduction in inactive osteocalcin levels,15 a marker reported to be elevated in osteoporotic patients and related to an increased hip fracture risk.16,17 Another study showed that when 180 mcg of vitamin K2 daily was given for 3 years, it increased the amount of activated osteocalcin, produced significant improvements in bone mineral content and density, and increased bone strength.18

Western Diet is Deficient in Vitamin K2

The average American diet lacks enough vitamin K2—which is found primarily in organ meats, egg yolks, cheese, and in a Japanese staple dish of fermented soybean called natto—to properly activate those vitamin K-dependent proteins.9,19 Compounding the problem, vitamin K2 deficiency worsens with advancing age.19

Fortunately, studies have shown that sustained vitamin K2 supplementation produces significant improvements in bone mineralization and strength and also in standard measurements of cardiovascular health.9,20

The take-home message is that supplementing with vitamin K2 is practically mandatory for the average American desiring both healthy bones and a healthy cardiovascular system.

Summary

Vitamin K2 has the unique ability to activate proteins that send calcium to its proper destination, into bone, while simultaneously preventing calcium from being deposited in blood vessel walls.

A new study has shown that supplemental vitamin K2 can reduce the progression of arterial thickening and stiffening in a population of kidney disease patients, a group that notoriously has cardiovascular complications arising from excessive calcium deposition.

Thus, supplementation with vitamin K2 should be part of a daily longevity program for any aging adult interested in preserving both heart and bone health.”

References

Available at: http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm. Accessed July 27, 2016.

Cockayne S, Adamson J, Lanham-New S, et al. Vitamin K and the prevention of fractures: systematic review and meta-analysis of randomized controlled trials. Arch Intern Med. 2006;166(12):1256-61.

Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004;134(11):3100-5.

Gast GC, de Roos NM, Sluijs I, et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009;19(7):504-10.

Beulens JW, Bots ML, Atsma F, et al. High dietary menaquinone intake is associated with reduced coronary calcification. Atherosclerosis. 2009;203(2):489-93.

Kurnatowska I, Grzelak P, Masajtis-Zagajewska A, et al. Effect of vitamin K2 on progression of atherosclerosis and vascular calcification in nondialyzed patients with chronic kidney disease stages 3-5. Pol Arch Med Wewn. 2015;125(9):631-40.

Nickolas TL, Stein EM, Dworakowski E, et al. Rapid cortical bone loss in patients with chronic kidney disease. J Bone Miner Res. 2013;28(8):1811-20.

Watanabe R, Lemos MM, Carvalho AB, et al. The association between coronary artery calcification progression and loss of bone density in non-dialyzed CKD patients. Clin Nephrol. 2012;78(6):425-31.

Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015;14(1):34-9.

Hauschka PV. Osteocalcin: the vitamin K-dependent Ca2+-binding protein of bone matrix. Haemostasis. 1986;16 (3-4):258-72.

Braam LA, Hoeks AP, Brouns F, et al. Beneficial effects of vitamins D and K on the elastic properties of the vessel wall in postmenopausal women: a follow-up study. Thromb Haemost. 2004;91(2):373-80.

Zittermann A. Effects of vitamin K on calcium and bone metabolism. Curr Opin Clin Nutr Metab Care. 2001;4(6):483-7.

Jie KS, Bots ML, Vermeer C, et al. Vitamin K intake and osteocalcin levels in women with and without aortic atherosclerosis: a population-based study. Atherosclerosis. 1995;116(1):117-23.

Stompor T, Winiarska A. Vitamin K in chronic kidney disease: time for a (hint of) hope? Pol Arch Med Wewn. 2015;125(9):618-9.

Purwosunu Y, Muharram, Rachman IA, et al. Vitamin K2 treatment for postmenopausal osteoporosis in Indonesia. J Obstet Gynaecol Res. 2006;32(2):230-4.

Szulc P, Arlot M, Chapuy MC, et al. Serum undercarboxylated osteocalcin correlates with hip bone mineral density in elderly women. J Bone Miner Res. 1994;9(10):1591-5.

Vergnaud P, Garnero P, Meunier PJ, et al. Undercarboxylated osteocalcin measured with a specific immunoassay predicts hip fracture in elderly women: the EPIDOS Study. J Clin Endocrinol Metab. 1997;82(3):719-24.

Knapen MH, Drummen NE, Smit E, et al. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos Int. 2013;24(9):2499-507.

Theuwissen E, Magdeleyns EJ, Braam LA, et al. Vitamin K status in healthy volunteers. Food Funct. 2014;5(2):229-34.

Knapen MH, Schurgers LJ, Vermeer C. Vitamin K2 supplementation improves hip bone geometry and bone strength indices in postmenopausal women. Osteoporos Int. 2007;18(7):963-72.