This article was written by Nicole Eckert, Holistic Nutritionist and the Owner + Founder of Holisticole. Check out her holistic living blog: holisticole.com for amazing clean-eating recipes, informative blog posts and online programs. Stay inspired by Nicole’s passion – follow her on Facebook & Instagram (@holisticole). BE vibrant.
According to a new research, we might be able to turn back the clock on the aging process. While there is diverse range of health issues that tend to appear as the number of candles on your birthday cake increase – we’re about to uncover a key to cell regeneration so that you can slow down the ageing process.
We are made up of trillions of cells which are strategically organized into different tissues that make us living, breathing and functioning humans! Of these trillions of cells, it’s estimated that close to 300 million die every minute, and the process of “staying alive” lies in our bodies constant mission of creating a balance in cells lost, and the new cells which will take their place.
Scientists Find A Way To Regenerate Cells
New research published in the journal of BMC Cell Biology has shown that cells can actually be rejuvenated using phytonutrients. Specifically the polyphenol known as resveratrol, which has antioxidant properties – those which are found in red wine and dark chocolate were the highlight of this study.
As we age, ‘splicing factor’ (a type of protein) tends to become inactive, but when treated with molecules such as resveratrol, levels of splicing factor can actually be restored and our cells can regain the sought-after features of youth [1][2].
In this new study, researchers added “resveralogues,” or chemicals similar to resveratrol, to aging human cells and they found that this reactivated these splicing factors. This resulted in making these aging cells appear younger, and the cells also started dividing again as young cells would.
Good news or what?
But this isn’t a go ahead to binge on a bottle of discount wine and a dark chocolate candy bar. That’s not what the nutritionist ordered. We’re going to go through whole food sources of resveratrol, along with other phytochemicals that you can add to your daily routine that will work to turn back that clock and give you the regeneration that expensive collagen creams and red wine will never provide!
What Exactly Is a Phytonutrient?
If you’re saying phyto-what-now, let me explain: the natural pigmentation in our plant foods are actually due TO the ‘phytonutrient’ content:
- Red fruits and veggies get their pigment from lycopene
- Leafy greens and other green veggies get their pigment from chlorophyll
- Purple and blue pigments comes from anthocyanin and resveratrol
Those are just a select few of the 25,000 known phytonutrients.
In Greek, “phyto” means plant, and these “plant-nutrients” – which are referred to as either phytonutrients or phytochemicals and are not related to carbohydrates, fats, proteins, vitamins, or minerals and daily intake has not been determined, but I can assure you – it is highly recommended.
Phytonutrients are a chemical compound produced by plants for plants. They’re responsible for providing more than just pretty colours – these chemicals function as a form of protection; saving our beloved plants from harsh sunshine rays and any ravenous predators. Phytonutrients are a mechanism to outsmart threats.
Coincidentally these phytonutrients also create the pillars for our best health and well-being. These nutrients allow for optimal cellular function and communication. When our cells have healthy and effective communication, the proper sequence of enzymatic reactions take place. This results in creating healthier tissues and organ systems, decreasing or turning off inflammation, supporting healthy detoxification and a strong immune system.
Phytonutrient Spotlight: Resveratrol
As mentioned, resveratrol is the phytonutrient that provides the vibrant blue and purple pigments in our plant foods. While this research by BMC Cell Biology is rather recent, resveratrol has been in the natural health world for quite some time now – being idolized for its preventive, cognitive, cardiovascular, skin, immune and anti-aging benefits (of course).
When it comes to supplementation for resveratrol, you can find high quality therapeutic options such as AOR Acta-Resveratrol. However, as a food-loving holistic nutritionist, I think it’s important for you to also know of resveratrol rich foods that you can include in your lifestyle.
Wild Blueberries: Distinct from their cultivated cousins, wild blueberries are not planted – they are spread by rhizomes or underground runners which rise to create new stems and shoots. With an ORAC score of 14,000 wild Blueberries contain more of the powerful antioxidants resveratrol and anthocyanin and they demonstrate a greater antioxidant capacity per serving than cultivated blueberries.
As a leading antioxidant fruit, include a ½ cup serving of the wild berries or utilize a high quality freeze-dried powder such as Giddy Yoyo Wild Blueberry Powder.
Red Wine: Moderation is key here, as we have to remember the negative effects associated with alcohol consumption. A huge reason as to why red wine is a source of resveratrol is because it is not pasteurized or boiled, and the fermentation process actually increases the amount of this powerhouse antioxidant. A 6oz glass of full-bodied red wine (preferably organic) has an ORAC rating of 7,700 and a 4-6oz glass can be enjoyed just 2-3 times a week.
Raw Cacao: Coming from the seed of the cacao fruit, not to be confused with ‘cocoa’, which is a heated and more processed version. Raw cacao is a superfood with over 300 nutrients and is a leading sources for antioxidants, including resveratrol – with an ORAC rating of 21,000. Cacao has protective effects in cardiovascular health and it also contains minerals such as magnesium, iron and chromium. Not to mention – cacao can positively work to elevate your mood and energy levels!
Utilize a raw cacao powder such as this one by Giddy Yoyo to make homemade chocolate, or try these raw cacao chocolate bars by Zimt that are lightly sweetened with coconut sugar!
Other Phytonutrient Boosters To Add To Your Routine
There are so many other phytonutrients to include in addition to resveratrol. Be sure to try some of these phytonutrient boosters for an increased range of benefits:
Chaga: More people need to know about chaga mushroom! Scoring an ORAC rating of 360,000 (ORAC measures the total antioxidant capacity of a food), this wild (non-psychedelic) mushroom grows on birch trees in countries like Scandinavia, Siberia and Canada. It appears as a hardened, blackened, bumby formation like a bursting growth on the trunk of a birch tree. Predominantly used for immune support, liver rejuvenation, fighting inflammation, and in supporting cancer treatments.
You can use whole chaga to make an earthy tea (and wonderful coffee replacement), you can find instant chaga elixir packages which are great for on-the-go and you’ve got to try this canadian-made Wild Chaga Mushroom Root Beer Elixir by Black Magic Alchemy as your daily magic potion.
Turmeric: This vibrant spice is one of my favourites, and it’s an antioxidant powerhouse with an ORAC rating of 127,000. Used for everything from pain, inflammation, depression, brain function and inflammatory bowel disease… Turmeric can even naturally whiten your teeth! Turmeric as a whole spice has countless natural health-promoting components including the much talked about ‘curcuminoides’. Include whole turmeric root or an organic powder in your cooking; try out these recipes for a paleo chicken stir-fry, turmeric rice, golden milk turmeric chia pudding and turmeric carrot cake bites. Pair turmeric with a crack of black pepper and a source of healthy saturated fats (coconut oil, grass-fed butter and ghee) to increase the curcumin absorption.
For a more therapeutic dose, you can supplement with a whole-food liquid turmeric extract such as Botanica Turmeric Liquid Phytocaps.
Goji Berries: This super-fruit is native to China and is also known as ‘wolfberries’. With an ORAC score of 25,000 this antioxidant rich berry also provides up to 500 times more vitamin C than oranges (weight-for-weight).
Utilize the whole berry and add them to chia puddings, oats, salads or top on your favourite pancake recipe (I like to rehydrate them in some spring water before using) or use a freeze dried goji berry powder to add to your elixirs, salad dressings or smoothies.
