Dear Osa friends,
With St. Patrick’s Day and the spring equinox this week, I’ve got the color green on the mind 🍀. So, today I’m sharing a couple of insights on greenery for nourishing your whole self. Enjoy!
- Chlorophyll and your health
You’ve heard you should “eat your greens,” but what exactly makes them so important?
Green plants contain a variety of nutrients and other bioactive substances which benefit human health, and chlorophylls are central among these. Chlorophylls are the energy-absorbing pigments that allows plants to convert light energy into chemical energy via photosynthesis, and they are also, of course, the reason plants are green! They are associated with an array of benefits including anti-cancer, neuroprotective, and anti-inflammatory effects. One very cool thing to know about chlorophyll molecules is that they contain the mineral magnesium at their center.
Magnesium is a crucial mineral for health because it’s needed for some 300 enzymatic reactions in the body. Most of the magnesium in our bodies is found within our cells, where it is a necessary ingredient for energy-producing reactions which are the basis of cellular function. This means that we need magnesium to keep our hearts pumping, to keep our neurons firing in our brains, to keep our digestion moving, to keep our muscles and bones able to support us, and even to keep our DNA stable and regulate cell survival and death. Of note, lower levels of magnesium are associated with metabolic abnormalities including type 2 diabetes and metabolic syndrome¹. This is likely because magnesium regulates how well insulin is secreted from the pancreas and how well it can regulate blood sugar via binding to receptors on cells². Magnesium also has calming effects and has been found to be helpful for relieving both pain and stress such as experienced by those with fibromyalgia³.
Even though magnesium is a common element in the earth and is found in high concentrations in oceans and rivers, grocery store foods contain less magnesium than they would have otherwise due to poor soil stewardship that has come with modern agricultural practices. So, we’ve got to be savvy about getting our greens–the fresher, the greener, the more, the better.
Kale, spinach, and other large-leaf greens are chlorophyll-rich standbys, but I think culinary herbs are a sometimes overlooked way to add magnesium along other minerals such as calcium and manganese, important nutrients such as vitamins A, C, and K, and an array of polyphenols which benefit us and our microbiomes. They also add interesting flavor to food with little effort on our part. Basil, mint, arugula, parsley, dill, cilantro, thyme, oregano, and rosemary are examples of green culinary herbs that pack a nutritional punch and can be added to various dishes, preferably near the end of cooking or after cooking to preserve their nutritive value. Woodier herbs like thyme, oregano, and rosemary taste best in relatively small amounts (and are also typically appropriate in small amounts due to their antimicrobial qualities), but don’t be shy with the more tender leafy herbs. Think of the way pho restaurants bring out a whole heaping plate of basil to season the soup with. Using those herbs by the handful is like a breath a fresh air for your cells, so go big!
2. Greenery and oxidative stress
Interestingly, visual and spatial exposure to green plants in our living environment has been linked to decreased oxidative stress, which can be thought of as a sort of “rusting” of cell components and which happens when damaging oxidative compounds overwhelm the body’s capacity to buffer the damage with antioxidants. A recent study conducted in Italy involving children aged 10-13 measured the amount of vegetation and “green cover” based on address and used a validated marker of oxidative stress found in urine called F2-isoprostane to gauge the level of oxidative stress in the body⁴. The results demonstrated a significant negative correlation between greenery and the marker of oxidative stress in the children, with a relatively stronger effect of evergreen trees as compared to broadleaves. A follow up study to determine whether increased physical activity level mediated the effect of green space on oxidative stress came up empty-handed, showing that scientists are still seeking to define the biological mechanisms by which greenery conveys health benefit⁵.
But, I think we all already understand something of the deep kinship we have with trees and the peace that comes from simply being in spaces where things rooted in the earth are flourishing. So go on and welcome springtime into your life by soaking up some green this week, however you’re able.
Warmly,
P.S. I will be taking a newsletter spring break next week. After the break, I will be in touch with further information about my small group program Macronutrient Mastery. Registration for the program will remain open up until the first class on April 13th. It’s going to be a really fun and meaningful opportunity to work with me this springtime, and the cost to you is very low right now, so consider checking it out at my website, and please reach out with any questions you have.
References
- Pelczyńska, M., Moszak, M., & Bogdański, P. (2022). The Role of Magnesium in the Pathogenesis of Metabolic Disorders. Nutrients, 14(9), 1714. https://doi.org/10.3390/nu14091714 https://pubmed.ncbi.nlm.nih.gov/35565682/
- Kostov K. (2019). Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling. International journal of molecular sciences, 20(6), 1351. https://doi.org/10.3390/ijms20061351 https://pubmed.ncbi.nlm.nih.gov/30889804/
- Macian, N., Dualé, C., Voute, M., Leray, V., Courrent, M., Bodé, P., Giron, F., Sonneville, S., Bernard, L., Joanny, F., Menard, K., Ducheix, G., Pereira, B., & Pickering, G. (2022). Short-Term Magnesium Therapy Alleviates Moderate Stress in Patients with Fibromyalgia: A Randomized Double-Blind Clinical Trial. Nutrients, 14(10), 2088. https://doi.org/10.3390/nu14102088 <https://pubmed.ncbi.nlm.nih.gov/35631229/
- De Petris, S., Squillacioti, G., Bono, R., & Borgogno-Mondino, E. (2021). Geomatics and epidemiology: Associating oxidative stress and greenness in urban areas. Environmental research, 197, 110999. https://doi.org/10.1016/j.envres.2021.110999 https://pubmed.ncbi.nlm.nih.gov/33713710/
- Squillacioti, G., Carsin, A. E., Bellisario, V., Bono, R., & Garcia-Aymerich, J. (2022). Multisite greenness exposure and oxidative stress in children. The potential mediating role of physical activity. Environmental research, 209, 112857. https://doi.org/10.1016/j.envres.2022.112857 https://pubmed.ncbi.nlm.nih.gov/35114143/