Vitamin K is the term that encompasses a group of three fat soluble vitamins: vitamin K1 or phylloquinone, which naturally occurs in plants; vitamin K2 or menaquinone, which is produced by bacteria found in your gastrointestinal tract; and, vitamin K3 or menadione, a synthetic form of vitamin K.

Natto, a traditional Japanese food produced by fermenting soybeans, is the best natural source of vitamin K2. On the other hand, vitamin K1 is found in vegetables like asparagus, broccoli, Brussels sprouts, cabbage, collard and salad greens, green beans, and spinach.

Dr. Joseph Mercola believes vitamin K is one of the few supplements you should seriously consider taking because only one in four Americans are getting the recommended daily levels of this nutrient. Dr. Mercola suggests at least 100 mcg of vitamin K2 daily and gives five main reasons why you should get more vitamin K:

1. Boost your Immune System – Vitamin K may have antioxidant properties more potent than coenzyme Q10 or vitamin E.
2. Blood clotting – Vitamin K is important in the process of blood clotting. It is so-named because coagulation comes from the German word “koagulation.”
3. Fight Cancer – Studies have found vitamin K to be beneficial in the fight against hepatocellular carcinoma (a type of liver cancer), lung cancer, non-Hodgkin’s lymphoma, and prostate cancer.
4. Prevention of Arterial Plaque and Heart Disease – Vitamin K helps lower your risk of heart disease and heart failure as it prevents your arteries from hardening. Studies show that it can also help prevent damage in your arteries by keeping calcium out of your artery lining.
5. Strong Bones – Vitamin K2 increases the production of osteocalcin, a vitamin K-dependent protein which your bone tissues need to use calcium.

Dr. Mercola warns, however, that taking vitamin K while on anticoagulation drugs may cause adverse side effects. Patients on blood-thinning medications and those who have had a stroke or cardiac arrest, and are prone to blood clots should not take vitamin K without first consulting their physician.

Alpha lipoic acid is one of the most effective free radical scavengers because it is both water and fat soluble, meaning it can easily access all parts of the cell to trap free radicals wherever they may be. It is also one of the few substances that can cross the blood-brain barrier.

Normally, an antioxidant is depleted once it has neutralized a free radical but alpha lipoic acid has the unique ability to regenerate or recycle itself and other antioxidants such as vitamin C, vitamin E, glutathione, coenzyme Q10 and the coenzyme NAD (nicotinamide adenine dinucleotide).

This is important because glutathione is another powerful antioxidant that helps the body expel toxins. Increasing the levels of other antioxidants is just the tip of the iceberg.

Alpha lipoic acid provides other amazing health benefits, including:

• used to treat hepatitis C
• modifies gene expression to help reduce inflammation • functions as a very potent heavy metal chelator
• enhances insulin sensitivity • used in Russia to reverse ischemia reperfusion injuries (damage to tissues or organs caused when blood flow is restored to an area that was previously deficient in blood flow) by injecting it right after a heart attack or a stroke
• used in Germany to treat peripheral neuropathy (a painful nerve condition associated with diabetes and other diseases)
• may help restore T cell function (T cells are a type of white blood cells that play an important role in your immune system because they form the core of adaptive immunity, the system that tailors your body’s immune response to specific pathogens)

Dr. Burt Berkson, MD, PhD, was one of the first doctors to conduct human clinical studies on alpha lipoic acid. He found that using ALA together with a prescription drug called low dose naltrexone helped patients suffering from serious health conditions such as lupus, rheumatoid arthritis and dermatomyositis (an inflammatory muscle disease) get back to normal after a month.

Low dose naltrexone is an FDA-approved drug used to treat drug and alcohol addiction. Studies show that naltrexone at very low doses has immunomodulating properties that may be used to help treat cancer malignancies and a wide range of autoimmune diseases like multiple sclerosis, Parkinson’s, fibromyalgia, Crohn’s disease, and even HIV/AIDS.

Additionally, Dr. Berkson shared that alpha lipoic acid can help provide energy for athletes and people who exercise but the guidelines on dosage and timing have not yet been clearly set so this benefit requires a bit of trial and error to get it right.

Red meat and spinach are good sources of alpha lipoic acid. When taking alpha lipoic acid supplements, the recommended daily dose is between 50 to 100mg. Despite the accumulation of studies showing its vast benefits, research on alpha lipoic acid is still in its early stages. Though alpha lipoic acid appears to be safe and has few, if any, side effects, the long term effects of larger doses have not yet been determined, so it’s best to consult your doctor on the proper dosage.

I would like to age gracefully too and hopefully, live longer as well. But there are no secrets to turn back Father Time. However, for leading anti-aging researcher Dr. Aubrey de Grey, aging, like disease, is a preventable phenomenon because aging is a side effect of being alive.

Dr. de Grey believes that it is possible to extend longevity and live beyond the estimated maximum life span of 120 years because there is no “death gene.” We don’t die because we have a biological clock counting down to death, but because by nature, our bodies don’t promote self-healing past a certain point.

According to Dr. de Grey, the seven major causes of aging are:

• cell loss – some cells in the body cannot be replaced and the decrease in cell number weakens the heart as you age, impairs the immune system and also causes Parkinson’s disease

• death resistant cells or cell senescence – a phenomenon where your cells become unable to divide but also do not die and allow other cells to divide

• nuclear DNA mutations – can lead to cancer

• mitochondrial DNA mutations – may accelerate the aging process and affect normal cell functions

• intracellular junk – harmful proteins and other molecules that are no longer useful and are not broken down properly by your cells accumulate and cause atherosclerosis and other neurodegenerative diseases

• extracellular junk – harmful junk proteins can also accumulate outside of your cells, like the amyloid plaque in the brains of those with Alzheimer’s disease

• extracellular crosslinks – which link cells that should be kept separated, causing tissues to lose elasticity, leading to diseases like arteriosclerosis.

Recent studies suggest that only one in every 10,000 people will live to see 100. So what can one do to live longer?

For Dr. Mercola, healthy lifestyle principles are your primary weapon to fight the effects of aging and will help you live your life to the fullest.

Here are Dr. Mercola’s nine top tips to beat aging and live longer:

• Maintain normal insulin and leptin levels. – There’s no way you can slow down the aging process if you have elevated insulin and leptin levels. Insulin is the culprit behind those bulging stomachs, love handles and fat rolls in thighs and chins and is stimulated by too much carbohydrates (grains, starches and sweets) in the diet.

• Eat according to your Nutritional Type – For Dr. Mercola, nutrition is all about feeding your body with the right types of food based on your unique needs.

• Increase your omega-3 fat intake – Ever wondered why the Japanese have the highest life expectancy rate in the world? Experts believe that the high fish diet (which yields optimized levels of omega-3 fats) is an important factor that contributes to the longevity of the people of Japan.

• Eat foods rich with antioxidants – Blueberries, cranberries, blackberries, raspberries, strawberries, cherries, beans, and artichokes are some foods that are good sources of antioxidants, which have been shown to have anti-aging benefits.

• Use coconut oil – Coconut oil is the healthiest and smartest oil you can use. It’s edible, can be applied directly to your skin and is used to replace other oils, margarine, butter, or shortening. It helps you lose weight and/or manage your ideal weight, helps lower your cholesterol levels and helps protect you from heart disease.

• Get resveratrol from natural sources – Resveratrol is the powerful antioxidant found in red wine but since alcohol is a harmful neurotoxin, it’s not a good idea to get resveratrol from wine. You can get resveratrol naturally from whole grape skins and seeds, raspberries, mulberries, and peanuts.

• Exercise – A lifetime of exercise will go a long way in the fight against aging. Studies show that regular, moderate-to-vigorous exercise can help prevent or delay hypertension, obesity, heart disease and osteoporosis, and falls that may cause hip fracture. It’s never too late to start because you can still substantially increase your strength and endurance with exercise even if you’re in your 70’s.

• Avoid chemicals, toxins, and pollutants – Check if your household cleaning liquids, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides and insecticides contain harmful ingredients.

• Avoid over-the-counter (OTC) and prescription drugs – Almost 100 people die yearly due to overdose of OTC drugs and around 65,000 end up in the emergency room due to OTC drug misuse. These stats still don’t include the death count from prescription drugs! Don’t reach for your medicine cabinet for every ache and pain; there are natural ways to painkillers and anti-inflammatories. If you lead a healthy lifestyle, chances are you won’t need to take any drugs.

There are no shortcuts to good health but the fight against aging need not be a losing effort on your part. The sooner you take control of your own health, the better your chances are of turning back the hands of time.

In an episode of The Oprah Winfrey Show, Oprah endorsed the Acai berry as a superfood for age-defying beauty.

Let me tell you more about this much-talked about “superfruit.”

The Acai (Açaí, pronounced as Ah-sigh-EE) berry is the fruit of the Acai palm and grows in clumps or clusters similar to grapes. Researchers have recently discovered that the Acai berry contains 300 percent more antioxidants than grapes or blueberries.

The antioxidant capacity of fruits and vegetables is called the ORAC (Oxygen Radical Absorbance Capacity) value – the higher the ORAC score, the higher the antioxidant content.

Fresh Acai berries have an incredible ORAC value of 5,500, compared to apples (218), bananas (221) and blueberries (2,400). The Yanomami Indians in Brazil have included Acai berries in their diet for centuries because they believe that it is a food that “holds unique power.”

A ‘Berry’ Nutritious Food

Because the Acai berry is supercharged with antioxidants, it helps your immune system work better and provides you with extra energy and stamina, helping your body fight off the effects of pollution, chemicals, and the attack of germs, bacteria and viruses around us.

In another study, University of Florida researchers found that Acai extracts “triggered a self-destruct response” in as much as 86 percent of leukemia cells tested. While the researchers didn’t go as far as saying that they may have found a looming cure for the disease, they were very “encouraged” by the findings.

Aside from being rich in antioxidants, the Acai is also loaded with other important nutrients. Almost 1/3 of the berry contains essential fatty acids, 74 percent of which comes from unsaturated fats such as Omega 3, Omega 6 and Omega 9.7

The Acai’s fatty acid content is similar to that of olive oil and is rich in monounsaturated oleic acid, which helps Omega 3 fish oils penetrate the cell membrane. Together, they make cell membranes more supple and by keeping the cell membrane supple, all hormones, neurotransmitters and insulin receptors function more efficiently. Oleic acid helps you avoid getting high insulin levels, helping you preventing inflammation, which causes aging.

Each 100 grams of Acai berries also contains:

• 12 mg of calcium
• 11.8 mg of iron
• 2.4 g of proteins
• 9 mg of Vitamin C
• 58 mg of phosphorus
• Vitamin A (1,000 I.U.)
• Vitamins B1 (0.36mg), B2 (0.01g), B3-Niacin (0.40mg) and
• 44.2 grams of natural fiber

Acai’s high-fiber content may help you shed those excess pounds because fiber has little or no calories, keeping you feeling full longer and preventing the temptation to overeat.

Additionally, it gives you 20 percent of the RDI of Vitamin E in a single serving and contains 19 essential and non-essential amino acids, the building blocks of protein which aid in metabolism and muscle development.

All these nutrients, combined in one tiny fruit, gives you these health benefits:

• Increases energy levels
• Helps you lose weight
• Improves digestion
• Improves mental clarity/focus
• Improves sleep
• Cleansing and detoxification of the body
• Boosts your immune system
• Enhances sexual desire and performance
• Helps fight cancerous cells
• Helps slow down aging
• Promotes healthy and youthful-looking skin
• Helps alleviate diabetes
• Regulates cholesterol levels
• Helps maintain healthy heart function
• Minimizes inflammation
• Improves circulation
• Helps prevents atherosclerosis
• Enhances visual acuity

Wow! I’m impressed! The Acai’s combination of antioxidants, essential fatty acids and fiber does make it a must-try “beauty fruit.”

How to Enjoy the Benefits of Acai

The Acai tastes like a mixture of red wine and chocolate so it is easily likeable because it is neither too tart nor too sweet. The downside is if you don’t live in Brazil near the Amazon, it’s not likely that you’ll get the chance savor the actual fruit right from the tree. The berry is quite fragile, making shipping a problem.

Manufacturers solved this problem by inventing a free-dry method to help them preserve the berry’s high level of nutrients. Freeze-dried Acai can be added to a number of different foods, or made into smoothies, sherbets or ice cream.

And the easiest way to enjoy the Acai? Juice up! There are already several companies producing pure Acai juice. Just check the labels of Acai “juice drinks” to avoid brands that may include other fruit juices and added flavorings.

The cranberry got its name from early European settlers, who thought the vine blossoms looked like the head, bill and neck of a crane. Cranberries have been grown commercially since 1816 and are a major crop in the states of Massachusetts, New Jersey, Oregon, Washington and Wisconsin, and in parts of Canada as well.

Blueberry and cranberry researcher Amy Howell of Rutgers University ranked cranberries as one of the top foods proven to have health benefits. Previous studies have shown that cranberries are rich in antioxidants. Cranberries have five times more antioxidants than broccoli. Antioxidants can protect cells from free radicals, helping lower the risk of cancer, stroke and heart disease.

At least eight scientific studies have also confirmed the once thought to be old wives’ tale that cranberries reduce the risk of urinary tract infections (UTI). It’s because cranberries contain the carbohydrate D-mannose, which prevents the E. coli bacteria from sticking to the walls of the urinary tract. E. coli causes between eighty to ninety percent of UTI.

Regular consumption of cranberry juice kills the H. pylori bacteria and helps reduce the risk of stomach cancers and ulcer. Howell also discovered that cranberries contain the active compound proanthocyanidine, which can prevent plaque build-up on teeth. 

Initial research findings also show that cranberry juice can reduce LDL (low-density lipoprotein) cholesterol levels and increase the levels of HDL (high-density lipoprotein) cholesterol in the blood. The studies also show that cranberries may be beneficial to breast cancer patients, as certain chemical extracts from the fruit prevented the multiplication of breast cancer cells in a test tube, although the actual effect on a woman is still undetermined.

Studies are also underway to test if the antioxidants found in cranberries can also protect against atherosclerosis.

Wow! I used to think that this native American berry was just another berry. Now it is considered as one of the most nutritious fruits and vegetables.

I actually disliked the taste of cranberry juice when I first tried it because it was quite sour. It took me quite some time before I got used to the taste and eventually liked it. I guess the trick is to try to drink it straight. If you can’t, the best option is to eat the fruit fresh, where it has the highest level of antioxidants. Don’t go for sweetened cranberry drinks and cranberry cocktails – they have too much sugar and have the lowest level of antioxidants because of the processing.

Big things do come in small packages. This tiny berry packs a mean punch.