1. Green chlorophyll
Typical vegetables: lettuce, chickweed, and other leafy greens
When it comes to blood supplementation, the keywords that may come to mind are iron supplementation! Red blood cells! Eat meat! But in fact, in nature, chlorophyll is also a good helper to replenish blood, and it is even called “green blood”.
Chlorophyll and hemoglobin are almost identical in structure, the difference is that the central atom of hemoglobin is an iron ion, while chlorophyll is a magnesium ion. When chlorophyll enters the body, the iron ions in the body can replace the magnesium ions in chlorophyll, thus having the function of hemoglobin to create blood.
Of course, it has other functions, such as it being a natural deodorant. In a recent experiment in Japan, researchers brought together seven people suffering from trimethylaminuria, a congenital metabolic disease in which the body lacks a certain gene, and their breath, urine, sweat, etc., will have a stinky fish smell.
After ingesting 180 mg of chlorophyll a day for 3 weeks, it was found that their stinky fish smell was somewhat diminished. It is also because it has this that many chlorophyll supplements say they can remove bad breath, mainly by inhibiting the sulfide produced by metabolic species and reducing the smell.
2. Red, orange, and yellow carotenoids
Typical vegetables: red, yellow, and orange vegetables, such as carrots, tomatoes, corn, etc.
All these pigments mentioned above belong to the family of carotenoids, of which more than 600 are known.
But there are only 5 common ones. They are hidden in plants or algae, animals cannot synthesize them by themselves, so we have to supplement them through plants, here are the most common ones.
Carotenoids, mainly alpha-carotene and beta carotene, are good raw materials for the conversion of vitamin A, which can maintain the health of our eyesight and skin. Supplementing VA alone carries some risk of excessive intake, but carotenoids do not (except for making your skin yellow), so supplementing with carotenoids is the best way to supplement VA.
In addition, carotenoid supplementation may slow down cognitive decline. Harvard Medical School did an 18-year-long experiment where they divided 4052 guys into two groups, one with beta carotene supplementation and one with a placebo. In the short term, they were all no different, but after 10 or so years they found that cognitive performance was better with beta carotene supplementation, slowing the onset of Alzheimer’s disease to some extent.
Lycopene is mainly found in tomatoes and red vegetables and fruits such as watermelon, grapefruit, papaya, and pomegranate. It is able to fight certain cancers, such as prostate cancer in guys.
Do you want to eat it immediately? However, an important condition to taking lycopene is that it is best to eat it cooked. If you take in more vitamin c and less lycopene raw, when heated, although the VC will be reduced, lycopene will be released in large quantities, so if you want to supplement lycopene, it is best to eat it heated.
The macula of our eyes has a lot of lutein aggregation, which can effectively protect the eyes from antioxidants and prevent light damage.
It is helpful for our eyesight and macular lesions in the elderly.
All animals cannot synthesize lutein on their own, so they have to rely on external sources to supplement it. Lutein is widely available in persimmon peppers, pumpkin, corn, kale, etc., and is generally considered to be supplemented with a few milligrams to about 10 milligrams per day.
However, there are some special cases. In one case in the Philippines, a girl with glaucoma who took a long-term supplement of 20 mg of lutein per day and usually ate a lot of lutein foods was subsequently examined and found to have retinal crystalline deposits, but the deposits disappeared after discontinuation.
Although it is a special case, ah, but the safest and most reliable method is to eat a few vegetables with lutein every day, do not rely too much on supplementation.
3. Blue-purple anthocyanins
Typical vegetables: purple kale, blueberries
Anthocyanins you may have some understanding, in blueberries, purple kale and other purple vegetables and fruits are more, is a bioflavonoid. In addition to improving our eyesight, the latest research shows that anthocyanins can help with heart disease and obesity.
In 2010 nutrition reviews journal, anthocyanins can improve cholesterol levels, thus reducing the risk of heart disease, and in 2011 the American Journal of Clinical Nutrition also pointed out that eating more food containing anthocyanins on a regular basis can improve the symptoms of high blood sugar and reduce the risk of heart disease.