If there’s any food that can break the myth that plant sources don’t provide enough protein, it is definitely pumpkin seeds! They are also a great testament to the saying, “Good things come in small packages.” A small amount of pumpkin seeds eaten every day can enrich your body with magnesium, potassium, calcium, and zinc. Pumpkin seed powder is made by roasting pumpkin seeds, which increases its antioxidants due to heat exposure. It’s also touted to be one of the best plant protein alternatives for those who avoid animal or dairy-based proteins.
Did You Know?
Protein is one of the most important macronutrients for weight loss. It not only supports muscle mass building but also keeps you fuller for longer resulting in lesser calorie intake. However, not everyone may experience the same kind of weight loss with protein intake, with one of the most significant reasons being genetic makeup. Some genes interact with protein to influence its effect on the body.
At Xcode Life, you can upload your existing DNA raw data from ancestry genetic tests to understand how your body interacts with nutrients so that you can modify your diet to achieve your nutritional goals. Learn more.
As the name suggests, pumpkin seed powder is obtained by grinding raw or roasted pumpkin seeds.
It has been found that pumpkin seed powder prepared from roasted pumpkin seeds has greater health benefits as roasting them increases the antioxidant content.
Roasting pumpkin seeds also improves their flavor and taste.
However, roasted pumpkin seeds may result in the loss of micronutrients.
Regardless of how you consume pumpkin seed powder, it is an excellent source of plant protein for vegetarians and vegans.
Pumpkin seed powder is prepared from 100% pure roasted or raw ground pumpkin seeds.
Pumpkin protein powder, on the contrary, contains pumpkin seed powder along with other plant proteins obtained from flaxseeds or quinoa. Therefore it is pumpkin flavored but does not contain 100% of pumpkin powder.
Always check the ingredient list to know if you are consuming pure pumpkin powder.
Sometimes, pumpkin protein powders contain whey or casein as the main protein source with pumpkin flavor.
Pumpkin seed powder and pumpkin seed protein are often the same product, provided the ingredient in both of them is pumpkin seeds.
One ounce of 28 g of pumpkin seed powder can give you 18 g of protein. Other nutrients you get from it are:
| Nutrient | Value |
| Calories | 80 |
| Carbohydrates | 1 g |
| Fat | 0 g |
| Sugar | 0 g |
| Calcium | 33 mg |
| Iron | 6 mg |
| Potassium | 462 mg |
| Zinc | 7 mg |
| Magnesium | 319 mg |
It also contains antioxidants like flavonoids and phenolic acid, and small amounts of vitamin E and carotenoids.
There is ongoing research about the benefits of pumpkin seed protein.
Some of these include:
Researchers have found that pumpkin seed extract has anti-cancer effects on several cancers, including prostate, breast, lung, liver, and colon.
This is attributed to the antioxidant properties of various phytochemicals present in it.
Pumpkin seeds contain oils that have been found to improve urinary symptoms.
Some studies show that pumpkin seed extract improves prostate health.
However, more studies are required to prove this conclusively.
Many studies have stated that eating pumpkin seeds may help prevent depression. This is attributed to the amino acid tryptophan present in them.
Tryptophan is the precursor of serotonin.
Serotonin is the ‘feel good hormone’ and may have anti-depressant effects.
Several animal studies have found that pumpkin seed powder and extract have improved blood sugar levels.
This has been attributed to the protein, fiber, and fat content in the pumpkin powder.
Pea protein and pumpkin seed protein are both protein-rich.
The question of ‘which is better’ depends upon your needs.
Pea protein is rich in proteins, whereas pumpkin seed powder is rich in fiber.
Pumpkin seed protein is also rich in iron.
Pea protein and pumpkin seed powder have similar amino acid profiles, helping build muscle mass.
Pumpkin seed powder is versatile and can be used in multiple ways.
The American Heart Association (AHA) recommends you consume a quarter cup of pumpkin seeds (30 g) daily as part of a healthy diet.
This comprises protein, healthy fats, fiber, zinc, selenium, and magnesium.
While you can eat up to 30 g of pumpkin seeds daily as part of a healthy diet, it is always best to consult your dietician to determine the right quantity for you.
Pumpkin seed protein contains all nine essential amino acids, similar to pea protein.
However, it is low in threonine and lysine, making it an incomplete protein.
Side effects due to pumpkin and pumpkin seed powder are rare.
However, some side effects may include:
Pumpkin seed powder can be added to a variety of recipes.
Here are a few ways to do so:
Losing weight is a personal choice. It might be either because of serious health concerns or because one wants to look and feel good about themselves. Social media pages are full of fad diets and supplements that claim to reduce your weight miraculously. Some people claim that taking DHEA supplements has helped them reduce weight.
But is this true?
Are there any side effects of taking DHEA supplements? Read on to find out.
Your adrenal glands located in your kidney produce a hormone called DHEA (dehydroepiandrosterone).
Scientists are not entirely sure what role DHEA plays in the body, but this hormone is a precursor to male and female sex hormones.
DHEA supplements are made from wild yam or soy.
Proponents claim that this supplement:
This supplement can be availed without a prescription.
DHEA is known to block an enzyme named glucose-6-phosphate dehydrogenase, which is essential for fat synthesis.
DHEA can also inactivate some enzymes related to fat synthesis.
Over time, this means that more fat is burned than produced.
A study was conducted on older men and women to find if DHEA reduced abdominal fat.
The subjects were divided into two groups.
One group was given DHEA supplements for six months, while the other did not.
After six months, the group that received DHEA showed a significant reduction in abdominal fat.
But the results of this study do not automatically mean that you should buy DHEA supplements over the counter.
Insulin is a metabolic hormone that plays a crucial role in the body.
Insulin regulates blood glucose levels in the body.
The same study also showed that DHEA supplements could make people more sensitive to insulin and reduce resistance.
Understanding how genes interact with nutrition is crucial for healthy and long-lasting weight loss.
Each person's genetic makeup is unique, and how our body responds to different nutrients in our diet can vary based on this genetic composition.
Expanding on the genetic response to specific nutrients and its influence on weight loss:
The interaction between genetics and dietary fats, particularly saturated fats, is a prime example of how our genetic makeup can influence weight management.
Saturated fats are found in foods like red meat, dairy products, and certain oils. The APOA2 gene is particularly noteworthy in this context. It plays a role in the body's handling of these fats.
People with specific variants of the APOA2 gene have been found to be more sensitive to saturated fats.
For these individuals, consuming a diet high in saturated fats can lead to a greater propensity for weight gain and accumulation of body fat, compared to those without this variant.
Essentially, their bodies respond to saturated fats in a way that promotes fat storage more than fat burning.
Another example of how genetics can influence the body's response to specific nutrients, thereby affecting weight loss, involves the gene AMY1, which is responsible for the production of salivary amylase.
This enzyme is crucial for the breakdown of starches in our diet.
Individuals with more copies of the AMY1 gene produce more salivary amylase and are generally better equipped to break down starches efficiently.
On the other hand, those with fewer copies may find it harder to process these carbohydrates. This difference can significantly impact weight management.
For someone with fewer AMY1 copies, a diet high in starchy foods like bread, pasta, and potatoes might lead to more pronounced weight gain compared to someone with more copies of this gene.
Understanding these genetic predispositions allows for a more nuanced approach to nutrition and diet planning.
It's not just about the type of food consumed, but also how an individual's body processes these foods based on their genetic makeup.
This knowledge paves the way for personalized nutrition, offering tailored dietary recommendations that align with each person's unique genetic profile.
Some proponents of DHEA supplements claim that they can reduce cervical cancer and heart disease risk.
It can also reportedly treat sexual dysfunction.
However, these claims are yet to be proven.
DHEA is a hormone whose secretion reduces with age.
Therefore, many scientists speculate that supplementing your body’s reduced DHEA levels can slow aging.
Some studies have shown that it has some effect on aging, while others have reported no effect.
There are also other health concerns to long-term DHEA usage.
DHEA has shown some promise in reducing mild depression in middle-aged and older adults.
The National Institute of Mental Health conducted a study that showed a reduction in mild to moderate depression in the elderly.
However, more research is required to back this claim.
Some scientists even claim that DHEA supplements can treat Alzheimer’s disease, Schizophrenia, and infertility.
However, there is little evidence to support this claim.
DHEA and weight loss might be linked.
Some preliminary research has shown that DHEA does help in weight loss.
However, taking it might result in side effects.
Moreover, a proper diet and regular exercise are much more holistic approaches toward weight loss than consuming supplements.
If you still want to check it out, consult your doctor before buying it over the counter.
DHEA is a hormone that is produced by your adrenal glands.
It is a precursor to male and female sex hormones.
This hormone decreases in the body with age.
Some people claim that DHEA supplements can contribute to weight loss and strengthen the immune system.
However, scientists still need to learn about the benefits of DHEA supplements, although some research shows that it is beneficial.
DHEA supplements might only be for some, as they may have side effects.
It is always advisable to consult your doctor before starting any supplements.
Despite the tremendous growth of the healthcare industry, some diseases like cancer remain elusive and hard to handle. Multiple factors contribute to the development and progression of the condition, gene variations being one of them. Genetic testing now makes it possible to know if a person is at risk for developing certain kinds of cancers. The 23andMe BRCA test can check DNA samples for 44 cancer-causing variants and help at-risk individuals take timely preventive actions. What is 23andMe’s BRCA accuracy rate? How much can these test results be trusted? What are the limitations of the test? Keep reading to know more.
Did You Know
Contrary to popular belief, BRCA1 and BRCA2 genes don’t cause breast cancer. In fact, they have a protective role against cancers! In some cases, BRCA1 and BRCA2 genes have mutations that interfere with their protective role. Though these mutations may not definitely cause breast cancer, they do increase the chance for it to develop. Genetic tests can help find faulty genes and help family members find out whether they are at increased risk. Xcode Life looks for these mutations in your ancestry test DNA data and provides you with a comprehensive Breast Cancer Risk analysis. Learn more
Genetic testing can provide essential information about certain health risks, helping individuals take timely preventive actions.
23andMe is a personal genomics company that sells direct-to-consumer health and ancestry genetic testing kits.
23andMe’s testing kits offer a combination of health predisposition, carrier status, wellness, pharmacogenetic, and ancestry reports, depending on the service chosen.
The BRCA1/BRCA2 (Selected Variants) Genetic Health Risk report is one such test report.
According to 23andMe, this test report may tell if a person has an increased risk of developing certain types of cancers due to BRCA gene variations.
The 23andMe BRCA1/BRCA2 (Selected Variants) Genetic Health Risk report tests human DNA samples for 44 variants of the Breast Cancer 1 (BRCA1) and Breast Cancer 2 (BRCA2) genes.
The test uses human saliva samples for analysis. It may take up to a few weeks for the users to receive their test results digitally.
The BRCA1 and BRCA2 genes help create proteins that are tumor suppressors.
These proteins also repair damaged DNAs and regulate cell division.
According to the Centers for Disease Control and Prevention (CDC), 3% of breast and 10% of ovarian cancers are due to mutations in the BRCA1 and BRCA2 genes.
Mutations in these genes affect both men and women and may also increase their risks of developing uterine, colon, stomach, pancreatic, and testicular cancers.
According to the company’s website, all their health report tests, including the BRCA report, meet the Food and Drug Administration’s (FDA’s) analytical and clinical validity requirements.
What does that mean?
The 23andMe BRCA report is the only FDA-authorized direct-to-consumer test for BRCA variants available in the market.
However, the FDA specifies that the 23andMe BRCA report should not be used for diagnosis and cannot be used to make medical decisions.
What does this mean?
It means that even if the BRCA report is >99% accurate, it cannot say if a person would or wouldn’t develop cancer.
Some people with the risk variants may not develop cancer, while those who don’t have the variants could end up with cancer due to other reasons.
The FDA protects public health by monitoring the efficacy and safety of food, drugs, cosmetics, biological products, and radiation-emitting electronics.
The FDA assesses direct-to-consumer genetic tests for reliability, accuracy, clinical validity, and the truthfulness of their claims.
In 2018, the FDA authorized 23andMe’s initial BRCA genetic test.
This test analyzed and reported three variants of the BRCA1 and BRCA2 genes commonly found in people of Ashkenazi Jewish descent.
In August 2023, 23andMe received the FDA 501(k) clearance to test for 41 more variants in both these genes that may be associated with an increased risk of certain types of cancers.
Does the new FDA clearance mean the 23andMe BRCA accuracy rate has improved drastically?
Since the BRCA test now reports on 44 variants instead of just 3, the chance of the test identifying a person’s risk of developing cancers has improved.
This also means that the BRCA report would now be inclusive of people of different descents instead of just focusing on the Ashkenazi population.
According to the company, this report may have the following ethnic accuracy rate.
Any adult who can provide a saliva sample can take the 23andMe BRCA report.
Once you receive the test results, you may find either of the three terms mentioned in the report.
This means none of the 44 variants tested were found in your DNA.
This, however, does not mean you have zero risks of developing cancers.
You may still have other cancer-causing variants not part of the test.
Non-genetic factors may also add to the risk.
If one or more variants were found in your test report, you have a higher risk of developing certain types of cancers.
The next step is to make an appointment with your healthcare provider and discuss the findings.
Your doctor may have strategies to prevent or reduce your risk of developing these conditions.
You can also speak to a genetic counselor to get more value from your test report.
This is especially helpful if the findings make you uncomfortable, fearful, or anxious or if you are worried about the risk status of your relatives.
Sometimes, the counselor may advise your closest family members to get their genes tested to see if they carry the same variant.
Random test errors, contaminated samples, or other external factors can prevent the lab from successfully analyzing your sample.
In this case, the lab may ask for a new sample.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7010426/
https://www.cdc.gov/genomics/disease/breast_ovarian_cancer/genes_hboc.htm
https://www.breastcancer.org/research-news/fda-authorizes-23andme-brca-genetic-test
https://www.fda.gov/medical-devices/in-vitro-diagnostics/direct-consumer-tests
AncestryDNA is the gold standard of genetic ancestry testing, giving you detailed information on your ancestral roots, along with some interesting tools to explore your ancestry. Follow this simple 3-step process to log in to your AncestryDNA account to access all this information.
Did you know that your AncestryDNA raw data contains around 700,000 genetic markers? Ancestry reports only use 0.01% of this information. There is more information about your health, nutrition, fitness, allergy, and specific genes like COMT, MTHFR, and APOE in your raw data. After finding out your ancestry information on the AncestryDNA site, you can download your raw data and use it to find out more about yourself. Learn how.
Or you can directly place a request to download your DNA data.
In case you are unable to access your AncestryDNA account, try the following:
Most AncestryDNA accounts renew automatically at the beginning of each calendar month. Semi-annual and annual memberships renew every six months and year, respectively.
If your account doesn't renew automatically, then:
Your AncestryDNA results cannot be moved from one account to another. However, if you are the account owner, you can invite other people (or your new email) to view the results.
If you would like to share your ethnicity results, visit this page for the instructions.
Comparing The Genetic Ancestry Testing Companies
Are Postbiotics Better Than Probiotics For Gut Health?
Do you love the balayage look and want it on yourself but don’t want to damage your hair by bleaching it? You might have heard that bleaching can damage and weaken your hair strands. So, you take a more natural route: bleach your hair with the sun’s rays. But is everything that is natural good for you? Photobleaching can be harmful to your hair and equally damaging as getting your hair bleached at the salon. Still want to do it? Here is your guide on what exactly photobleaching is, why it is harmful, and some better alternatives.
Did You Know?
The MC1R gene, a critical determinant of hair color, is also associated with aging, the risk for sunspots, and the likelihood of freckles. You can learn in-depth about your skin health and traits using your existing ancestry genetic test DNA data.
Photobleaching is the lightening of hair due to sun exposure.
Over time, the sun can turn your black hair to brown or lighten brown hair to blonde hair.
If you spend time outdoors, you will notice that your hair has darker roots and lighter strands.
It is an effect of photobleaching.
Your hair contains a pigment called melanin in them.
Melanin is responsible for dark hair and skin, which means it colors your hair and skin.
The sun’s UV rays react with the melanin in your hair, turning it colorless.
While this might seem inexpensive to bleach your hair, it can also have harmful side effects.
The sun lightens your hair through a chemical reaction called oxidation.
The same chemical reaction happens when you bleach your hair at a salon.
Oxidation occurs when a substance comes in contact with oxygen.
In this case, the sun’s rays bleach hair by naturally depleting its melanin.
The sun’s rays alter the level of melanin in your hair by depleting this pigment.
Your hair, unlike your skin, is dead tissue.
That is why you can get rid of a tan but cannot make sun-bleached hair return to normal.
You will only return to your natural hair color once your hair grows out and you decide to chop off the bleached part.
Photobleaching is a phenomenon that depletes the melanin present naturally in hair.
The effects of photobleaching will be more noticeable when you already have less melanin in your hair.
It means that people with blonde or lighter hair colors will get more affected due to photobleaching than people with darker hair.
Photobleaching is a result of light-induced hair aging. The hair becomes paler in color, and the softness and shine of the hair can change as well.
The photochemical effects on hair color highly depend on certain color pigments in the body called melanins and chromophores.
The melanin pigment is of two types: pheomelanin and eumelanin
Our hair color is a result of which one of these pigments dominates the other.
Whether a person has more pheomelanin or eumelanin is determined by their genetics.
The dominant type of melanin in red hair is pheomelanin, while blonde hair is a mix of eumelanin and pheomelanin, with the former more present than the latter.
Research suggests that pheomelanin is more sensitive than eumelanin to sun-induced hair lightening. Thus, people with dark-colored hair may experience more photobleaching.
Hundreds of genes affect the amount of melanin in your hair.
Out of this, researchers have identified as many as 48 genetic markers that might affect hair photobleaching.
However, they have not identified any particular gene that specifically influences photobleaching.
Europeans are more affected by photobleaching than any other racial or ethnic groups.
People of non-European descent have lower chances of experiencing photobleaching.
Photobleaching your hair is potentially dangerous, even though it might be effective.
The sun’s UV rays break down keratin, the protein in your hair.
Over time, this will lead to weak and brittle hair.
Sun exposure can also dry up your scalp, leading to further hair damage.
Additionally, you also run the risk of developing skin cancer due to prolonged sun exposure.
Lightening your hair through sun exposure is probably not a good idea.
It can damage your hair and also increase your chances of developing skin cancer.
Here are a few safer alternatives to photobleaching that you can try:
*the alternatives provided are for informational purposes only. Please seek professional assistance before trying any method for hair lightening.
Photobleaching can be highly harmful to your hair.
It can dry out your scalp, weaken your strands, and even increase the risk of getting skin cancer.
Rather than getting sun exposure to lighten your hair, you should take steps to protect it from damage.
Always wear a hat or scarf if you are going out in the sun, and start using hair sunscreens.
Use a moisturizing shampoo and conditioner to prevent your scalp from drying out.
If you want to bleach your hair, visit a professional to get it done rather than exposing yourself to the sun’s rays.
https://www.healthline.com/health/beauty-skincare/sun-bleached-hair
https://www.cancer.org/cancer/risk-prevention/sun-and-uv/uv-radiation.html
https://medlineplus.gov/genetics/understanding/traits/haircolor/
Kiwi proudly boasts its “superfood” title for all the right reasons. In this nutrient-dense fruit, one particularly stands out - vitamin C. A recent study has revealed that consuming just 2 gold kiwis is as good as vitamin C supplements in preventing vitamin C deficiency. Let’s learn more about what this study says and other benefits of consuming kiwi every day.
Did You Know?
Animals like cats and dogs can synthesize vitamin C on their own, whereas, some birds, fish, and humans cannot. Though humans have the gene needed for vitamin C production, it has been inactivated through evolution. So, vitamin C needs to be supplemented through diet. Your genes can also influence how effectively vitamin C is absorbed from your diet and used by the body. SLC23A1 and SLC23A2 are two genes involved in this process. Mutations in these genes, influence the absorption of vitamin C by the body. You can learn in-depth about your nutritional requirements using your existing ancestry genetic test DNA data.
Vitamin C, or ascorbic acid, is a water-soluble vitamin required for the normal growth and development of the body.
Here are some functions of vitamin C in the body:
An important property of vitamin C is that it is one of the most powerful antioxidants.
Antioxidants are molecules that prevent free radical damage.
This free radical damage is responsible for aging and plays a role in cancer and the development of other chronic diseases.
Free radicals are formed due to many reasons, 2 common ones being:
Since the body cannot make or store vitamin C, consuming lots of vitamin C-containing foods in your daily diet is essential.
The recommended dietary allowance (RDA) of vitamin C is 90 mg/day for adult males and 75 mg/day for adult females.
Several fruits and vegetables are excellent sources of vitamin C. Some of these include:
Studies have shown that people who consume vitamin C supplements have stronger immunity.
One study states that consuming two kiwi fruits daily as part of the diet was as good as taking vitamin C supplements.
A study published in Foods stated that consuming two SunGold kiwis daily for six weeks increased vitamin C intake by 150 mg per day.
Researchers found that consuming this level of vitamin C eliminates the need for supplementation.
The 24 participants in the study were between 25 and 60 years of age and had no history of type 1 or type 2 diabetes or impaired glucose tolerance.
The study was designed to understand the effects of daily kiwi fruit consumption.
In this 6-week study, one set of participants was required to consume two Actinidia chinensis var. (marketed as Zespri SunGold Kiwifruit) per day. The remaining participants acted as a control.
Urine and venous blood samples and the participants' body weight were monitored before, during, and at the end of the study.
Though a small-scale study, the results were promising. The following observations were noted in the study:
Regular green kiwis contain 92.7 mg of vitamin C.
Every 100 g of Zespri kiwi contains 161.3 g of vitamin C, meaning having two of them gives you more than twice the RDA of the vitamin.
Consuming two SunGold kiwis gives you more vitamin C content than the RDA.
So, you can safely consume two kiwis in a day.
Eating kiwis offers several health benefits:
