MARCH: Eat Your Greens!
Many of us are not motivated to add greenery to our plates. If that is the case, then you do not realize all the health benefits they provide. Research has shown green vegetables help with colon health, cancer, and heart health. They contain minerals, folate, antioxidants, and flavonoids which help decrease free radicals from damaging cells in your body and can lower your risk of cancer and many diseases. Some can contain lutein and beta-carotene which support eye health and may reduce risk of cataracts and macular degeneration. Green foods can help increase energy, immunity, strengthen bones, increase gut health, and detox your body. Start adding a little greenery to each meal and your health will benefit from it.
Here are some examples and their benefits.
- Kale contains vitamin K which helps with bone health and blood clotting. It is also high in fiber helping with colon health. Kale is an excellent source of vitamin C and flavonoids, decreasing free radical damage in the body which decreases cancer risk, and helps the immune system work effectively so it can fight disease. Some studies show kale can regulate blood sugar with a meal. It also contains lutein and beta-carotene which support eye health and may reduce risk of cataracts and macular degeneration.
- Microgreens are young greens sprouted from seeds of herbs and vegetables. They are flavorful and packed with vitamin C, E, and K.
- Beet greens are rich in vitamin A and K, fiber, riboflavin, calcium, and potassium. They also contain antioxidants beta-carotene and lutein.
- Seaweed contains iron and zinc, and is a good source of iodine, helping with thyroid function.
- Bok Choy contains selenium, helping with proper thyroid function, immunity, cognitive function, and cancer prevention.
- Green beans are high in fiber which can help lower cholesterol and stabilize blood sugar.
- Asparagus is an excellent source of fiber, an array of vitamin B, and folate.
- Broccoli is rich in vitamin C, K, folate, potassium, manganese, and iron.
- Collard Greens are good sources of vitamin K and help with healthy bones.
- Kiwi contains fiber, vitamin C, and folate. Research suggests that kiwi contains serotonin and eating them regularly could help people fall asleep faster and have a longer and better quality of sleep.
- Swiss Chard is rich in vitamin A, C, K, potassium, and manganese.
- Spinach is packed with folate, vitamin A, K, and manganese.
- Romaine lettuce is a good source of vitamin A and K.
- Turnip greens are high in vitamins A, C, K, folate, calcium, and manganese. They also contain several antioxidants that help decrease stress in the body.
- Avocados contain healthy fats that help with cholesterol levels and heart health. It is also high in vitamin E which helps with free radicals, memory & cognitive function. Avocados also contain lutein which helps with preventing age related macular degeneration. They are high in fiber helping with colon health and maintaining healthy weight.
Keep in mind to eat well balanced meals daily. Watch out for some medications such as Warfarin (Coumadin) as it interacts with foods high in vitamin K. Also, if you have stomach/bowel issues and kidney disease you may want to talk to your physician about making any changes in your diet.
Sources: Healthline, WebMD, Everyday Health, and Medical News Today
About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.
Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.
What to Know About CBD
What to Know About CBD
What is CBD?
CBD, short for cannabidiol, is found in the cannabis plant. The essential oil is produced from the stalk, stems, leaves, and flowers of agricultural hemp plants. Cannabinoids are part of a class of diverse chemical compounds that act on receptors in the human endocannabinoid system. Unlike THC, CBD and other cannabinoids are non-psychoactive.
How Does CBD Work?
Humans and all mammals have a natural receptor system, known as the endocannabinoid system (ECS), that acts as messengers throughout the entire body, giving the body specific directions on what to regulate in the body, such as appetite, depression, immune function, memory, pain and sleep. If the body does not produce enough endocannabinoids or cannot regulate them properly, you are more susceptible to illnesses that affect one or more of the functions listed above. External sources of cannabinoids, like CBD, can help regulate your endocannabinoid system.
CBD binds to these receptors, which causes the body to produce more of them. This strengthens the communication between cells. Much of the therapeutic effect of CBD is carried out by our human endocannabinoid system. CBD simply promotes normal function.
Who Can Benefit from CBD?
Everyone. Humans and pets. CBD is an all-natural product that helps maintain overall health. Research on the potential health benefits of CBD oil is ongoing, so new therapeutic uses for this natural remedy are sure to be discovered.
Tips for Buying CBD
CBD has become increasingly popular over the past few years as a natural remedy to treat a variety of ailments in humans AND pets alike. While most people are curious about CBD oil, many are still unsure about how to get a quality product to try. Luckily, there are several quality CBD product lines available.
Here a few tips to consider before purchasing CBD.
- Buy from companies where the hemp is grown in the United States: Other countries have different growing standards that may lead to impurities in the CBD extracts such as heavy metals or pesticides.
- Buy from companies that extract CBD oil using CO2 extraction method: This method is safer than using solvents (which can remain in the final product) and is more efficient at extracting all the cannabinoids and essential oils from the hemp plant.
- Buy from companies that post their lab reports from a 3rd party testing company: A reputable CBD company will have been tested by a third party company and contain a certificate of approval (COA). The COA contains a full list of compounds in the CBD batch including any contaminants that may be found in the product. The COA also lists any safety issues. You can learn how to read lab reports from the 3rd party website and these reports provide unbiased information.
- Price does not equal quality: The FDA found many products ranging in price that did not contain what they claimed. Focus more on the extraction process and lab reports of the company and be sure to double check that the CBD concentration listed on the product’s label and on the Certificate of Approval match.
- Does it actually have CBD in it?: Check the ingredients in the product to ensure it actually contains CBD. CBD oil may be listed as cannabidiol or hemp extract. Note that hemp seed oil is not the same as CBD oil, and if the product’s description does not list cannabidiol or hemp extract it is best to avoid purchasing.
- Do the math: Generally, CBD strength is measured in milligrams. The number of milligrams of CBD listed on the product label is the total amount of CBD in the entire product. Divide this by the servings to see how much CBD you are getting per dose. If the math doesn’t match up or the amount of CBD is not listed – do not buy it.
- CBD oil will affect everyone differently: The amount of CBD oil needed is dependent upon what you are using it for. More severe symptoms require a higher dosage. If, after adjusting the dose, you are not satisfied, try another product.
- Most importantly, buy from a transparent company: Make sure they are able to answer all of your questions and show proof of their claims.
For additional information, check out our new CBD page.
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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