Diet and Supplements

For individuals looking to maintain wellness or begin their wellness journey like increasing antioxidants, protection against cancer, immune system support and other health benefits, can adding onions be a nutritious way to improve overall health?

Onions

Onions are nutritious vegetables like garlic, chives, leeks, and shallots. The most common types are red, white, yellow, and Spanish onions. They have antifungal, antibacterial, anti-inflammatory, and other healthful properties.

 

• Whichever way they are prepared they do lose some of their nutritional value when cooked.
• They contain flavonoids, glutathione, selenium compounds, vitamin E, and vitamin C.
• When selecting onions, look for those without blemishes or discoloration, that are firm, and have dry, papery skins.

Benefits

They contain phytochemicals - compounds plants produce to fight off harmful bacteria, viruses, and fungi. These phytochemicals provide health benefits when consumed and provide the following properties: (Xin-Xin Zhao, et al., 2021)

 

• Anti-obesity
• Antioxidants
• Antidiabetic
• Anti-inflammatory
• Antimicrobial
• Anticancer
• Protect the cardiovascular, digestive, respiratory, reproductive, and neurological systems.
• Protect against liver disease.
• Support a healthy immune system.

Types and Varieties

They belong to the Allium plant genus which includes plants like garlic, leeks, and chives. (Oregon State University. 2022)

 

• They vary in flavor and can be sweet, tangy, and sour.
• Different varieties combined with farming practices contribute to the flavor profile of onions.
• There are many varieties of onions.
• The most common and widely available are red, white, yellow, and Spanish.
• Other types include cipollini, pearl, and Vidalia.

Raw or Cooked

They are beneficial whether eaten raw or cooked, cooking them reduces the number of thiosulfinates - compounds that provide antimicrobial, antifungal, and antibiotic properties.

 

• Research shows that onions that are crushed before cooking retain their health benefits. (Holly L. Nicastro, et al., 2015)
• Boiling and frying onions has been shown to cause the most significant loss in nutritious value.
• Other preparation methods that decrease health benefits include sautéing, steaming, and microwaving.
• Baking onions is shown to increase flavonoid levels.
• Consuming dried, powdered onions can also provide nutritious value to foods, especially if the powder is freeze-dried. (Damini Kothari, et al., 2020)

Nutrition Facts

Onions can contribute to a healthy diet. The flavonoids, glutathione, selenium compounds, vitamin E, and vitamin C, contribute to the antioxidant properties of the vegetable. (Holly L. Nicastro, et al., 2015) The nutrition information for one medium onion: (U.S. Department of Agriculture. N.D.)

 

• Total calories: 44
• Total fat: 0 grams
• Cholesterol: 0 milligrams
• Carbohydrates: 10 grams
• Dietary fiber: 2 grams
• Total sugars: 5 grams
• Protein: 1 grams
• Calcium: 2 milligrams
• Sodium: 4 milligrams
• Iron: 1 milligrams
• Vitamin D: 0 micrograms

When Selecting

Onions can contain pesticide residue, heavy metals, microbial contamination, and nitrate accumulation. Knowing where the onions come from can help ensure there was no incorrect use of pesticides or that the soil they were grown in was not enriched with heavy metals. When possible, purchase from reputable sources with transparent farming practices, like the farmers markets. (Xin-Xin Zhao, et al., 2021)

 

• Onions found in environments that have not been effectively sterilized have an increased risk of growing harmful bacteria.
• To avoid contamination of Escherichia. coli or E. coli, salmonella, and mold, it's safest to purchase whole onions and cut them at home rather than purchasing pre-chopped onions. (Xin-Xin Zhao, et al., 2021)
• Select those that feel firm, have little to no bruises or discolored spots, and have dry papery skin.
• Avoid those that show evidence of mold, like white or black spots on the surface or inside the layers, and those with green shoots, which means the onion is still edible but won't last that long.

Hypertension Diet

 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

 

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

 

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Zhao, X. X., Lin, F. J., Li, H., Li, H. B., Wu, D. T., Geng, F., Ma, W., Wang, Y., Miao, B. H., & Gan, R. Y. (2021). Recent Advances in Bioactive Compounds, Health Functions, and Safety Concerns of Onion (Allium cepa L.). Frontiers in nutrition, 8, 669805. https://doi.org/10.3389/fnut.2021.669805

 

Oregon State University. Types of onions and varieties.

 

Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: their cancer prevention properties. Cancer prevention research (Philadelphia, Pa.), 8(3), 181–189. https://doi.org/10.1158/1940-6207.CAPR-14-0172

 

Kothari, D., Lee, W. D., & Kim, S. K. (2020). Allium Flavonols: Health Benefits, Molecular Targets, and Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. https://doi.org/10.3390/antiox9090888

 

U.S. Department of Agriculture. Onions.

Improving mitochondrial function can be done through different mechanisms. Indeed, the use of supplements, cold showers, exercise, and even when we ingest our meals directly affects our mitochondrial health. Nevertheless, when it comes to sustainable measures to increase this organelle function, we need to think about food and its therapeutic application. 

Mito food plan’s therapeutic foods:

 

The main features of this therapeutic food plan are crucial to sustaining mitochondrial function whiles providing food as medicine, connection, information, and energy. To achieve this improvement, the mito food plan integrates the following features:

 

• Use therapeutic foods to provide energy.
• The mito food plan promotes the use of protective antioxidants.
• Increase the number of anti-inflammatory nutrients.
• Improve the use of high-quality dietary fats.
• This dietary approach has a low glycemic impact.
• Low-grain and gluten-free.
• Intermittent fasting and calorie restriction.
• Offer the option to follow a ketogenic option, and it is considered a low-carbohydrate diet.

 

The mito food plan’s main objective is to maintain proper blood sugar levels while promoting inflammatory balance. Indeed, this objective can only be achieved with the appropriate use of therapeutic foods. In turn, these foods are meant to provide satiety, variety (in terms of micronutrient composition), and energy to our patients.

Mito food plan shopping list:

Protein:

Protein is crucial to maintaining proper glucose levels, reducing cravings, promoting satiety signals, and improving brain health.

Some of the therapeutic foods listed in the protein section are Wild Alaskan salmon, mackerel, sardines, cod, elk, venison and grass-fed lamb, beef, and buffalo. In addition, poultry, turkey, eggs, and cheese are also encouraged to be used according to the patients’ preferences.

 

However, several vegetarian options such as Spirulina, Tempeh, tofu, and powdered vegan protein can be included too.

 

Legumes:

This food group is an essential complement for protein intake, especially if our patient is vegan or vegetarian. Indeed, legumes have a high protein and vitamin B content and are a source of complex carbohydrates and fiber.

Foods like beans, hummus, edamame, lentils, and cooked green peas are included in the mito food plan. Nevertheless, it is essential to know that the recommended legume servings should be one per day to maintain this diet’s low-carbohydrate and low-glycemic-index qualities.

 

Dairy and alternatives:

Dairy products such as cow’s milk are commonly avoided due to their high inflammatory impact and high carbohydrate content. Furthermore, lactose intolerant patients may choose to discard this food group to avoid gastrointestinal issues.

Furthermore, we can recommend specific alternatives such as almond, hemp, oat, coconut, and soy milk to include in this dietary plan. In addition, the ingestion of kefir and yogurt can provide gastrointestinal benefits to those patients who can tolerate them. These products can also be derived from alternative sources such as soy, almond, and coconut. 

 

Nuts and seeds:

This food group is crucial for providing high-quality fats, as they provide MTC and omega-3 fatty acids.

Therapeutic foods included in this category are almonds, walnuts, coconut, flaxseeds, chia seeds, hemp seeds, and pumpkin seeds. In addition, nut butter is easily introduced in this dietary approach as part of a snack. 

The seeds found in this group, such as flax and chia seeds, provide fiber and antioxidants, both essential features of the mito food plan.

 

Fats and oils:

As stated before, the mito food plan can be set to follow a ketogenic diet approach. To do this, the introduction of good quality fats is vital to promote balanced inflammatory processes. 

 

Ketogenic Diet

 

The use of avocado, extra virgin olive oil (EVOO), flaxseed oil, coconut butter, ghee, coconut milk, and butter of grass-fed cows has the double purpose of providing phytonutrient dense foods and supplying energy.

 

Furthermore, the use of these foods improves the taste and variety of our foods and recipes.

To be continued…

Supporting mitochondrial health can be done through several lifestyle modifications. Nevertheless, improving our dietary intake and incorporating therapeutic foods is a sustainable way to guarantee mitochondrial function. Furthermore, the medicinal attributes of these foods are key players to maintain brain health, support pain reduction as they protect against aging and sarcopenia.- Ana Paola Rodríguez Arciniega, MS

References:

 

The Institute of Functional Medicine (2020). “Mito Food Plan Comprehensive Guide.”

 

Additional Online Links & Resources (Available 24/7)

 

Online Appointments or Consultations: https://bit.ly/Book-Online-Appointment

 

Online Physical Injury / Accident Intake Form: https://bit.ly/Fill-Out-Your-Online-History 

 

Online Functional Medicine Assessment: https://bit.ly/functionmed

 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

 

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

 

Should individuals increase their intake of black pepper to help with various health issues like fighting inflammation, strengthening the immune system, and improving digestion?

Black Pepper

One of the most popular spices, black pepper offers anti-inflammatory and pain-reducing effects. Piperine is the compound that gives black pepper its flavor, helps prevent inflammation, (Gorgani Leila, et al., 2016), and helps to increase the absorption of selenium, vitamin B12, and turmeric. (Dudhatra GB, et al., 2012) Piperine has been found to be almost as effective as prednisolone - a common medication for arthritis - in reducing symptoms.

 

• Black pepper has been used in ancient Ayurvedic medicine for thousands of years because of its concentration of beneficial plant compounds. (Johns Hopkins Medicine, 2023)
• Pepper is made by grinding peppercorns, which are dried berries from the vine Piper nigrum.
• The plant is a tall woody plant with small flowers that bloom a yellowish-red color.
• It has a sharp and mildly spicy flavor that goes with all kinds of dishes.

Nutrition

The following nutrition is for 1 tablespoon of black pepper. (USDA, FoodData Central)

 

• Calories - 17
• Fat - 0.2g
• Carbohydrates - 4.4g
• Sodium - 1.38mg
• Fiber - 1.8g
• Sugars - 0g
• Protein - 0.7g
• Magnesium - 11.8mg
• Vitamin K - 11.3mg
• Calcium - 30.6mg
• Iron - 0.7mg
• Potassium - 91.7mg
• Black pepper provides vitamin K, necessary for blood clotting, bone metabolism, and regulating blood calcium levels.
• Additional vitamins include C, E, A, and B vitamins, calcium, and potassium. (Platel K, Srinivasan K., et al., 2016)

Benefits

Decrease Inflammation

Inflammation is the immune system’s response to injury, illness, or any mental or physical stressor, that triggers the body’s healing and repair process. However, long-term inflammation can lead to various health problems and, in individuals that begin to develop arthritis, joint degeneration. Damage to the body’s pain processors can exacerbate pain and other uncomfortable symptoms.

 

• The main active component piperine, has been shown to decrease inflammation. (Kunnumakkara AB, et al., 2018)
• Chronic inflammation can be a cause of diabetes, arthritis, asthma, and heart disease.
• While the anti-inflammatory effects have not been extensively studied in humans, there are several mouse studies that show promising results.
• In one study, treatment for arthritis with piperine resulted in less joint swelling and decreased inflammation markers. (Bang JS, Oh DH, Choi HM, et al., 2009)

Antioxidants

• The active compound, piperine is rich in antioxidants, which prevent or delay the free radical damaging effects from exposure to pollution, smoke, and the sun.
• Free radicals are associated with diseases like heart disease and cancer. (Lobo V., et al., 2010)
• In one study, rats with a diet of concentrated black pepper had less free radical damage than a group that did not ingest concentrated black pepper. (Vijayakumar RS, Surya D, Nalini N. 2004)

Brain Function Improvement

• Piperine has been shown to decrease symptoms associated with Parkinson's and Alzheimer's and improve brain function. (Ramaswamy Kannappan, et al., 2011)
  Studies show piperine increased memory as well as the ability to decrease the production of amyloid plaques, which are damaging proteins associated with Alzheimer's disease.

Blood Sugar Control Improvement

• Studies suggest that piperine can improve blood sugar and improve insulin sensitivity.
• In one study, individuals with insulin resistance took a piperine supplement for 8 weeks.
• After 8 weeks, improvements were seen in the response to the insulin hormone to remove glucose from the blood (Rondanelli M, et al., 2013)

Improved Nutrient Absorption

• Black pepper is considered to have the ability to bind and activate with other foods for improved positive health effects.
• It increases the absorption of certain nutrients such as calcium, turmeric, selenium, and green tea.
• It is often recommended to consume calcium or selenium with a source of black pepper and to ensure any turmeric supplement you take contains black pepper. (Shoba G, et al., 1998)

Storage

• Whole peppercorns sealed in a container and stored in a cool, dry place can last up to a year.
• Over time ground black pepper loses its flavor, therefore it is recommended to use within 4 to 6 months.

Allergic Reactions

• If you believe you are allergic to black pepper, see a healthcare professional who can perform testing to determine the root cause of symptoms.
• Allergies can present as tingling or itching in the mouth, hives, abdominal pain, and possible nausea and vomiting.
• Symptoms can also include wheezing, congestion, and/or swelling of the lips, tongue, mouth, and throat.
• Black pepper can be substituted with spices like chili powder, cayenne pepper, and allspice.

The Healing Diet

 

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

 

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

 

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gorgani, L., Mohammadi, M., Najafpour, G. D., & Nikzad, M. (2017). Piperine-The Bioactive Compound of Black Pepper: From Isolation to Medicinal Formulations. Comprehensive reviews in food science and food safety, 16(1), 124–140. https://doi.org/10.1111/1541-4337.12246

 

Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bio-enhancers. TheScientificWorldJournal, 2012, 637953. https://doi.org/10.1100/2012/637953

 

Johns Hopkins Medicine. Ayurveda, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda

 

USDA, FoodData Central. Spices, pepper, black.

 

Platel, K., & Srinivasan, K. (2016). Bioavailability of Micronutrients from Plant Foods: An Update. Critical reviews in food science and nutrition, 56(10), 1608–1619. https://doi.org/10.1080/10408398.2013.781011

 

Kunnumakkara, A. B., Sailo, B. L., Banik, K., Harsha, C., Prasad, S., Gupta, S. C., Bharti, A. C., & Aggarwal, B. B. (2018). Chronic diseases, inflammation, and spices: how are they linked? Journal of translational medicine, 16(1), 14. https://doi.org/10.1186/s12967-018-1381-2

 

Bang, J. S., Oh, D. H., Choi, H. M., Sur, B. J., Lim, S. J., Kim, J. Y., Yang, H. I., Yoo, M. C., Hahm, D. H., & Kim, K. S. (2009). Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1beta-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis research & therapy, 11(2), R49. https://doi.org/10.1186/ar2662

 

Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902

 

Vijayakumar, R. S., Surya, D., & Nalini, N. (2004). Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high-fat diet-induced oxidative stress. Redox report: communications in free radical research, 9(2), 105–110. https://doi.org/10.1179/135100004225004742

 

Kannappan, R., Gupta, S. C., Kim, J. H., Reuter, S., & Aggarwal, B. B. (2011). Neuroprotection by spice-derived nutraceuticals: you are what you eat! Molecular neurobiology, 44(2), 142–159. https://doi.org/10.1007/s12035-011-8168-2

 

Rondanelli, M., Opizzi, A., Perna, S., Faliva, M., Solerte, S. B., Fioravanti, M., Klersy, C., Cava, E., Paolini, M., Scavone, L., Ceccarelli, P., Castellaneta, E., Savina, C., & Donini, L. M. (2013). Improvement in insulin resistance and favorable changes in plasma inflammatory adipokines after weight loss associated with two months' consumption of a combination of bioactive food ingredients in overweight subjects. Endocrine, 44(2), 391–401. https://doi.org/10.1007/s12020-012-9863-0

 

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450