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Evaluating dietary supplements -

- what are good choices?

Part One



Conrad LeBeau

With so many choices, 50,000 supplements, and conflicting claims on dietary supplements, I can only scratch the surface of this topic from my research, experience and personal perspective.

First, why the emphasis on food-based dietary supplements? Are not all supplements created equal? No, even certified organic foods from different sources are not created equal. There are at least 5 issues to consider in evaluating the safety and effectiveness of a nutritional supplement. They are -

1. The quality of the original source materials and/or combinations of ingredients. This starts with the soil and seeds.
2. The process of manufacturing the supplement (was it cold processed; made the alcohol or critical extraction using CO2; derived from probiotics or yeast; or was it made with solvents and denatured with high heat; was the quantity of the products nutrients spiked with inferior materials?).
3. The labeling of the product should list the source materials. Was it made from fresh live plants or previously dried herbs? Were they imported and from what country? Are they Certified Organic, non-GMO, free from pesticides? Are heavy metals within tolerable limits?
4. Are clinical studies cited where this same product from this same manufacturer were used, or in the absence of clinical studies, are there credible case reports from doctors on its benefits and side effects?
5. Does the manufacturer of this nutritional supplement specialize in this product or do they manufacture dozens or hundreds of products? What is the company’s reputation among health care professionals and the public? Companies that specialize in a few products are likely to be of better quality and efficacy than products from companies that are all over the map, and market hundreds of low cost vitamins with pretty colored labels.

If saving dollars is the sole criteria, then save your money, and obtain healthy food, preferably organic and non-GMO, as the primary source of the essential nutrients you need. There is no pill, whether it is a dietary supplement or a drug that will compensate for an unhealthy diet and lifestyle.

In evaluating a supplement, consider the country it came from. Do you trust food products made in China? [I don’t, but some are OK like Gogi berries, certified organic, providing they are grown in an area away from polluted cities and rivers] How about Japan with its failing nuclear reactors at Fukushima? I question how safe is Pacific COD and other types of fish from areas near China and Japan.

How fresh are the ingredients used in making a supplement? Are extracts made from freshly harvested plants or from dried herbs? Are they verified non-GMO? Is there a Certificate of Analysis for these plants? Are they free from heavy metals, pesticides and other contaminants or have minimal tolerable levels? Are all the ingredients in a dietary supplement natural as in plant origin or are they all synthetic (laboratory made) or are they a combination of both?

Laboratory made ingredients are cheaper and are added to many nutritional supplements to keep the cost of manufacturing down and spike up the numbers on the label. The “numbers” on a label representing the quantity of particular nutrients can be misleading as these numbers do not equate to the efficacy of more costly ingredients found in food-based supplements.

Functionality depends on both the original source of the nutrient as well as the process of making it into a supplement. Historically, cold processed supplements are more functional in the body than those that were previously treated with chemical solvents, and heated to high temperatures.

Breakfast cereals like “TOTAL” are loaded with synthetic B vitamins. If you prefer TOTAL to whole grain cereals like stovetop oatmeal, brown rice or quinoa, you have allowed labels and slick marketers to mislead you. The result of unwise food and supplement choices are to separate you from both your money and your health. The same caveat applies to high potency daily multiple vitamin pills.

Good health and longevity with good health has never been associated with high doses of synthetic vitamins. However, not all synthetic vitamins, supplements or drugs are necessarily bad choices. Every product needs to be evaluated on it own merits for a fair assessment. We should avoid drawing general conclusions from just one particular study.

The best data available is based on controlled human studies. For an objective evaluation, the products used in both studies and case reports must be identical. Research on natural vitamins should not be used to draw conclusions about the effects (good or bad) of synthetic vitamins and vice versa. In other words, to speculate that synthetic Vitamin E has the same benefits or side effects as natural Vitamin E is not a valid comparison. This still has to be proven. Sound bites do not make good science.

Folic Acid or Folate

Folic acid occurs naturally as “folate” but is also synthesized in a laboratory as folic acid (1). Man-made folic acid, a B vitamin, has a different molecular structure than folate, the naturally occurring form. The late Dr. Max Gerson MD found, in his dietary treatment of cancer, that some synthetic B vitamins actually promoted the growth of cancer. The current consensus among experts in the dietary supplement industry is that the natural form (folate) is the preferred form. Persons with cancer should avoid laboratory made folic acid, and all other synthetic B vitamins, including daily vitamins, unless they are prescribed.
Note: in labeling of some supplements, folic acid has sometimes been confused with folate and vice versa.

cherriesMelatonin (from tart cherries) vs. pills called Melatonin

As for the hormone melatonin, over-the-counter (OTC) formulations are all currently laboratory made. Some people report that synthetic melatonin leaves them feeling the next day like they have a hang over. This has my personal experience also. If you are going to try the OTC (over-the-counter) melatonin tablets, I would try the liquid form first and use a drop of two (a fraction of 1 mg) to experience how it affects your quality of sleep before taking a larger dose.

On the other hand, tart Montmorency Cherry Juice concentrate, a source of natural melatonin, improves sleep depth and length, and leaves you feeling refreshed when you wake up. For adults, two tablespoon taken before bedtime will noticeably help improve the quality of sleep in most people.


Alpha Lipoic Acid (thiotic acid)

Alpha Lipoic Acid (ALA) is an antioxidant that has liver protective properties, chelates heavy metals, neutralizes free radicals, and has been studied for over half a century. Most ALA is manufactured in a lab.

There are two forms on the market, S-ALA, and R-ALA. ALA converts glucose into energy. R-ALA may cause blood sugar levels to drop precipitously so persons with low blood sugar should avoid using R-ALA.

ALA has been used along with Selenium and Silymarin to protect the liver, and reverse damage to this organ. Natural sources of ALA include spinach, broccoli, peas, rice bran, collard greens, Swiss chard, Brussel sprouts, and yeast extract. Most ALA is manufactured in the body. Food sources contain very small amounts of ALA. Where there are no known natural sources of ALA in high concentrations, Garden of Life has recently introduced a Raw COQ10 in 200 mg caps and claim they are made with probiotics.

Natural Vitamin C (ascorbic acid) One of nature’s many anti-oxidants

Most vitamin C on the market today is synthesized in a lab and is made from corn. Vitamin C is also made from hypoallergenic sources like sago palm and tapioca. Dr. Stephen Levine of Nutricology Corp. has researched and created products with a low potential for creating an allergic or sensitive reaction.

Sodium Ascorbate, Mineral Ascorbates, and Ester C are a few of the many versions on the market. I prefer to use a Vitamin C that also has acerola, rosehips, or bioflavinoids added.

Food sources: oranges, rose hips, acerola cherries, camu - camu, various fruits, lemons and limes, and vegetables.

salmonFish, Omega 3, and Fish Oils capsules

Omega 3 fatty acids support heart and brain function and have numerous anti-inflammatory properties. Fish oil contains both EPA and DHA. These fatty acids have numerous anti-inflammatory benefits for brain and heart health. However, a majority of these studies have found the benefits come mainly from the eating of fish that is baked or broiled and not from taking fish oil capsules. The oily fish with the highest quality omega 3 fatty acids and lowest quantities of heavy metals are salmon, sardines, herring and mackerel. Following this is Pollock and Cod. Tilapia, unless wild caught, should be avoided as the farm raised variety is fed corn.

Fried fish may do you little good as the heat damages the nutritional value of the oils in the fish. Deep-frying fish reaches temperatures in excess of 400 degrees F. and the frying oil may displace oils in the fish. Fish that is baked or broiled is usually cooked tender at internal temperatures of less than 180 degrees F. That is a substantial reduction in temperature and all the fish oil stays inside the fish. Canned sardines and salmon processed at temperatures around 212 degrees F. or less retain the nutritional value of the inherent fish oils.

What are the benefits of eating fish to obtain Omega 3 fatty acids?

WebMD (1) reports the following benefits of using Omega 3 fatty acid and EPA and DHA. They include -

  • 1. lower triglycerides
  • 2. lower blood pressure
  • 3. rheumatoid arthritis
  • 4. depression
  • 5. lowers inflammation

Studies indicate Omega 3’s support brain function, heart health, help to prevent cancer, prevent and treat aching joints, Alzheimer’s prevention, bipolar conditions, decreases homocysteine levels, asthma, bronchitis, ADHD, autism, cystic fibrosis, lowers insulin resistance, reduce autoimmune disorders, reduce prostate cancer incidence, fatty liver, allergic rhinitis, reduce macular degeneration, and risk of pneumonia. In immune heath, Omega 3s improve delayed type hypersensitivity (DTH). An expanded list of other benefits can be found at

Questions about fish oil capsules

Numerous published studies have found that taking fish oil capsules may not have the same health benefits as actually eating fish (1). The difference in health benefits or lack thereof may be due to the process that is used to extract the oil from the fish. The use of chemical solvents and high temperatures up to 300 degrees is known as “molecular distillation” could damage the bioavailability of the end product.

Molecular distillation, a process of creating a vacuum to remove solvents, is used in the manufacturing of many fish oil supplements and some other dietary products.
However, the public is increasingly demanding quality and efficacy, not just the lowest price. There are a growing number of manufacturers that are conscious of creating a product that works, and are using low temperatures or cold processing with carbon dioxide CO2 also known as critical extraction to create a more effective product.

Vectomega by Terry’s Naturals is cold processed, as is Platinum Omega by Garden of Life that uses CO2 (carbon dioxide) to extract the fish oil at low temperatures. New Chapter also has a WholeOmega product that looks promising. The competition is intense in the Omega 3 market. Always look for products that are supported by clinical studies. Schiff has Krill oil capsules.

When wild caught salmon is used as a source of Omega 3, look for capsules where the oil has a slight orange color to them. This indicates the presence of astaxanthin, a powerful antioxidant. Be leery of fish oil capsules that are clear yellow in color. This indicates excess processing.

Note that some manufacturers of higher quality fish oil have accused their lower priced competitors of spiking their fish oil capsules with inferior grades of omega 3.

Food sources of Omega 3

First of all, avoid smoked fish as a source of Omega 3s. Too many meat and fish products today are not smoked naturally with wood chips but are, instead, dipped in a solution of chemical smoke. Avoid these products and any seasoning or BBQ sauce that has smoke flavoring added. Liquid smoke is loaded with liver damaging carcinogens.

A good choice is marinated or pickled herring in wine sauce. A local brand that is superior in both quality and flavor is made by Mabaensch of Milwaukee, WI. The high quality herring used and the process of marinating the fish is described in detail at

Mabaensch herring is cold processed. The marinated herring is very high in Omega 3 fatty acids that are not denatured, oxidized, tampered or fooled around with. A quarter cup gives you about 1000 mg of the highest quality omega 3 fatty acids. Eaten twice a week, this is am ample amount of the highest omega 3 for most people.

Other Sources of Omega 3

Chia seeds are very high in Omega 3 fatty acids. Extracts of Chia seed fatty acids are now available in capsule form. has information on a product with added DHA and EPA derived from algae.

Cold pressed flaxseed oil – a rich source of alpha linolenic acid (ALA) – use up to one tablespoon daily.

Walnuts have a small amount of omega 3

Pasture butter – made from the milk of cows that are solely fed grass from pastures are a good source of Omega 3 and Conjugated Linoleic Acid (CLA).
Blue-green algae capsules.

Cheese and yogurt from pasture fed cows are good source of Omega 3.

Hemp seed

Flores – born July 16, 1890, now at 123 years old is possibly the world’s oldest living man.

A Bolivian man claims to be 123 years old. Carmelo Flores, an indigenous farmer living high in the mountains of Bolivia, claims his diet of quinoa, potatoes and mushrooms is the key to his longevity. In a story carried by Reuters on Aug 20, 2013, Flores bases his age on a Baptismal certificate that shows he was born July 16, 1890.
Carmelo Flores doesn’t take Centrum Silver or any other daily vitamins. From published reports, his diet consists of Quinoa, a high protein grain that grows at a high elevation in the Andes Mountains, along with potatoes, and riverside mushrooms. He also chews on coca leaves around the clock.

My personal supplement list

Conrad LeBeau Dec 2013

Often I have been asked: what do I use for supplements? Over a span of the past 20 plus years I have found that wholesome health food choices, good water, exercise and occasional fasting do more for my health than solely depending on nutritional supplements. However, supplements that are food-based with all the cofactors included, and with minimum processing will yield the most benefits. Occasionally, high doses of selected synthetic vitamins like vitamin C or other nutrients like ALA are warranted.

Vitamin A and D capsules (from fish oils) Vitamin A 25000 i.e. every Monday, Wednesday and Friday. This includes 1000 i.e. of Vitamin D. (Skin, eyes, immune system.)
Note: I also tan in an indoor salon twice a week for 20 minutes each. This boosts Vitamin D production in the skin.

Natural Vitamin B complex - food-based supplement from yeast. (Brand – Food Source B Complex by Solaray) Dose – 2 per day – (Digestion nerves, energy production and fat burning.)

Brewer’s Yeast Tablets – 3 once or twice per day (Now Foods) source of Natural rna, dna, beta glucan, chromium, trace minerals and natural B vitamins. (Immune, cellular health and regeneration.) Note – Nutritional yeast is also a great powerhouse of nutrients if you can tolerate the taste.

Bee Pollen capsules – source of friendly flora, micronutrients. Bee pollen contains 25% natural lecithin, a fat emulsifier. Brand- Y.S. Eco Bee Farms. (Digestive health, fewer allergies, better circulation, fat burning.)

Calcium and trace minerals– 100% plant based from Red Marine Algae (Now Foods) Dose 2 per day in the evening – take with magnesium oxide. I have also had good results using fossilized Coral Calcium taken with Magnesium oxide.
Note: The use of Calcium Citrate has been associated with calcification of the arteries.

Magnesium Oxide – 500 mg once day – taken in the evening with Red Marine Algae as a source of natural calcium.

Chlorella - 1000 mg -broken cell wall - one a day. Source of natural B vitamins, chlorophyll and trace minerals.

Cinnamon – one capsule AM and PM. – lowers and balances blood sugar - blood pressure.

Curcumin – 2 a day. Curcumin is extracted from the Turmeric spice. Most powerful antioxidant, anti-cancer, immune modulator, joint pain relief.
Note: For pain relief including migraine headaches, try Curamin by Terry’s Naturals.

Vitamin C 100 mg with added Acerola or Rosehips. Dose – 2 per day. Note: Ester C – 500 mg used intermittently when needed. Supports inter-connective health of cells, immunity.

Vitamin E – 100% natural 400 i.u. Mixed Tocopherols – (d- alpha, d-gamma, and d-delta) Dose – one a day. (Eye and heart health.)

Evening Primrose Oil – 1300 mg once a day. (Joint mobility, TMJ, anti-inflammatory, weight loss.)

Fenugreek capsules – one a day. (Fat burning, increases testosterone levels in men - works better when used with Ginseng)

Ginseng – (one a day) Wisconsin Ginseng from Heise Wausau Farms. Wisconsin has some of the most potent Ginseng to be found anywhere. Works better when used with Fenugreek (energy, immunity and erectile function)

Kelp tablet or capsule – one a day. Natural iodine source. (Thyroid function. Increases body temperature when used with cayenne and or Wakame seaweed).

Kyolic Aged Garlic – 3 capsules a day Supports immune and heart health.

Lutein – 20 mg once a day. (Eye Health)

Milk Thistle – one a day. (Liver health)

Omega 3 Fatty acids – Vectomega (one a day) a cold processed salmon oil by Terry’s Naturals. Also, Herring marinated in wine. Wild caught salmon – broiled once a week. Pasture butter by Organic Valley. Raw walnuts.

Royal Jelly – fresh in a base of honey – 1000 mg daily from Y.S. Eco Bee Farms. Supports adrenal health, circulation, energy, immunity and healthy cells.

Saw Palmetto – 3 a day. (Prostate)

Selenium 100% natural from Indian Mustard Greens – Phytosel – 2 a day (Distributed by Food Source – Brazil nuts – 2 or more daily.

Supplements I use occasionally or for special needs

Cherry Juice Concentrate – a source on natural melatonin from Montmorency cherries– 2 tablespoons before bedtime.

Organic Nighty Night – one cup of tea before bedtime induces restful sleep. From Traditional Medicinals.

Revitalizing Sleep Formula by Enzymatic Therapy. One a day before bedtime induces a longer restful sleep. Note: Revitalizing Sleep Formula or Organic Nighty Night, and Cherry Juice concentrate may be taken together with Red Marine Algae and Mg Oxide within an hour of bedtime to slow down the mind and induce sleep.
Very Important – to slow down mental activity, avoid sugar, corn syrup, and sweets within 2 to 4 hours before bedtime. One teaspoon of raw apple cider vinegar or lemon juice in water helps to lower sugar levels and induce sleep. Disconnect all electronic in or near the bedroom or block EMFs with a metal shield.

Digest – a 100% vegetarian enzyme formula for digestion by Enzymedica. One tablet taken with meals when needed to help with digestion, lactose or casein intolerance.
Oral Chelation Formulas – OC Classic – a liquid honey formula with EDTA and Royal Jelly by Golden Pride. Distributed by Used to improve circulation, reduces and eliminates chest pains caused by physical exertion and atherosclerosis. Another formula made by the same companies is called OC Max and is in caplet form.

Wheat Grass – one ounce a day

Passion fruit pulp – use 3 ounces occasionally with apple juice and one ounce of cold processed whey protein. Benefits – lower blood pressure, anti-inflammatory, better sleep.

Note: Goya make frozen Passion fruit pulp. You can find this product in a store that specializes in Spanish or Mexican foods. If they carry any Goya products, they can special order frozen Passion fruit pulp for you.

Immunopro ( – cold processed whey protein from grass fed cows or Georgia Janisch’s Organic Whey Protein (

Proboost – Thymic Protein A. This is a sublingual form of thymus proteins designed to speed the maturation of T cells. Increases platelet counts and balances immune reactions.

Organic Green Tea – one cup 2 or 3 times daily with lemon and honey.

Allerease by Health King – reduces food allergies one or two cups as needed. Note: Health Kings uses traditional Chinese Formulas and have many other teas including those that support liver and kidney health.

Raspberry Zinger by Celestial Seasonings – I enjoy it because it tastes great. Teas I avoid because they increase blood pressure are yohimbe and or licorice.

Other things I do - On Sundays. I take no supplements at all. On Wednesdays and Friday, I fast on bread (sourdough rye) and water for breakfast – from sunrise to around noon.

Avoid Mucus forming foods (milk - ice cream). Also, pasteurized milk is heated to 161 degrees F for 15 seconds (1). Milk and ice cream made from pasteurized milk are the most mucus forming foods known to man. Avoid these if you develop colds, sinus infections, asthma, bronchitis, COPD or pneumonia frequently.

Ultra Pasteurized milk is more denatured than regular pasteurized milk and may be less mucus forming as it is heated to 280 degrees F for 2 seconds. (1) Ultra pasteurized milk is marked on the label as ‘Ultra Pasteurized” and has less bacteria and a longer shelf life than regular pasteurized milk.

The proteins in pasteurized milk can be further denatured by applying additional heat above 161degrees F to the point of boiling. Culturing milk with natural bacteria also denatures it as in kefir, yogurt, quark or cottage cheese. Cultured milk products including raw milk cheese tend to be less mucus forming. The addition of acids like vinegar or lemon juice to milk also denatures it and reduces its allergenic effects. However, some ultra sensitive persons may need to eliminate all milk products period. Each individual needs to test himself or herself to determine their tolerance levels.

The protein “casein” in milk is a common allergen. Taking a multi-digestive enzyme tablet with a milk product will help reduce the inflammatory effects of casein that include sore joints, arthritis, calcification of the arteries, sinus congestion and mucus formation.

Lactose intolerance that results in bloating and gas should not be confused with the adverse effects of casein. It should be noted that butter, which contains very little milk solids, is generally not mucus forming.

I prefer organic cheese to avoid antibiotics, the Bt pesticide and herbicides from GMO corn and soybeans that are fed to conventional farm animals. I also prefer cheese made with natural probiotics to cheese made with rennet. Rennet is usually derived from the stomach of a calf. Vegetarian rennet (a misnomer), is a milk coagulant made from plants, and is also widely used in making cheese.

My favorite snacks

Hummus on sourdough rye bread topped with raw sunflower seeds. This is a very filling snack.
Herring in wine sauce on Wasa light rye crisp with a slice of raw onions. A satisfying snack high in omega 3 fatty acids.
Organic cheese on rye crisp
Pico De Gallo Salsa – home made
Sardines in olive oil on rye crisp
Jalapenos stuffed with garlic or cheese.
Raw pumpkin seeds
Raw almonds
Raw Pine nuts
Grapefruit, Oranges and Lemons
Organic apple raw or applesauce on toasted English muffin.
Organic bananas

GMO Bacillus thuringiensis (Bt) Fact Sheet from

Unlike the Bt insecticide that is applied topically, the implantation of the Bt gene into GMO corn, soybeans, and cotton penetrates the entire plant and cannot be washed off.

This is what says:

When conditions for bacterial growth are not optimal Bt, like many bacteria, forms spores… Unlike many other bacteria, when Bt creates spores it also creates a protein crystal. This crystal is the toxic component of Bt. After the insect ingests Bt; the crystal is dissolved in the insect's alkaline gut. Then the insect's digestive enzymes break down the crystal structure and activate Bt's insecticidal component, called the delta-endotoxin. The spore germinates after the gut membrane is broken; it then reproduces and makes more spores. This body-wide infection eventually kills the insect. considers all genetic engineering—plant, animal, or pharmaceutical—unsafe. Corporate genetic engineering is like reaching into a high-voltage electrical box while blind folded and standing in salt water. While the rest of the world destroys GMO crops, they cry out to the US to join them. US citizens are kept in the dark by corporate-owned media, which scrubs all news of relevant details.

Food-based remedies for health conditions

Allergies and other respiratory issues-

The attitude of some people is that they should be able to live their lifestyle without making any changes or sacrifices of any kind; to eat whatever is for sale in any store or restaurant, to smoke, to drink alcohol beverages in excess, soda pop, and then if a health problem rears its ugly head, to go to the doctor and expect a pill for every ill. This is the height of folly and self-deception; yet, tens of millions of people live this way.

Allergies, Asthma, Sinusitis, Inflamed Sinuses (mouth breathers), Bronchitis, Emphysema and COPD are all directly impacted by the diet we eat, the air we breathe and water we drink.

This list of respiratory issues is also related to the integrity of the mucosal lining of the intestines. Leaky gut syndrome allows foreign proteins to enter the blood stream where certain white blood cells mount inflammatory reactions to eliminate foreign proteins.

Inflammatory reactions from an over-active immune system is a TH2 dominant (IL-6, tnf etc) response that has systemic effects. While inflammation may start with immune cell reactions in the intestines to ingredients in our food choices or the partial digestion of foods, inflammatory reactions can also involve the blood vessels and cause high blood pressure, brain fog, reduce oxygen flow to the brain and heart, cause fatigue, low body temperature, and susceptibility to all kinds of infections.

There is no single drug, homeopathic remedy, dietary supplement or food, that can single handedly reverse a cascade of inflammatory reactions that have multiple lifestyle causes. The dawn of a new age of enlightenment begins with the simple truth that the food we eat and the water we drink is either toxic in our body or is the medicine that heals us. If we view food only for the pleasure it gives us, then we do not understand either its’ potential to make us sick or well. Taking a dietary supplement should never be a substitute for making healthy food choices on a daily basis. We are what we eat, breathe, drink and think.

The main problematic foods

In her book called “The Virgin Diet,” J.J. Virgin lists the major foods intolerances that cause a whole range of health problems from digestive, leaky gut to allergies, respiratory problems and aching joints as the following -

  1. Soy products
  2. Peanuts
  3. Corn
  4. Eggs
  5. White sugar, corn syrup (milk chocolate) weakens immune responses systemically.
  6. Gluten (especially refined wheat and pasta)
  7. Milk and ice cream. (Mucus forming)
  8. Meat from animals fed GMO grains and GMO corn, and soy. (damages kidney and liver)

Ms. Virgin who has appeared on Public Television programs here in Milwaukee says you only need to avoid these for 21 days to see the health benefits. Where I disagree with her is that if you resume eating all these food items after 21 days, then I would expect all the health problems associated with them to return. However, not everyone will have negative reactions to all of these categories so they need to be tested one at a time. Consider using the pulse test.

Note: Foods you are sensitive to may not affect you if you rotate them and use them just once per week. See the book "The Rotation Diet" for food allergies and sensitivities.

First, avoid all GMO corn, soybean and products made from them. This includes avoiding eating meat from any farm animals fed GMO grains that are contaminated with the Bt pesticide, a hidden allergen. Buy Organic or 100% grass fed, wild caught fish and non-GMO foods and grains.

Supplements that may help –

1. Use Digestive enzymes with meals
2. Take probiotics like L. Rhamnosus and L. Plantarum daily - studies show reduce food sensitivities and allergies.
3. Eat cultured foods daily like sauerkraut and pickled vegetables.
4. Choose anti-inflammatory foods – raw veggies, baked fish, squash, sweet potatoes, whole grain sourdough breads, pasture butter, organic plain yogurt or cottage cheese, hummus, flaxseed oil, peas, lentils, pumpkin, and sunflower seeds.

to be continued-

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