Alpha lipoic acid, also known as is thioctic acid is a naturally occurring compound and an effective antioxidant. It is also derived from octanoic acid. Alpha lipoic acid plays an extremely important role in the process of metabolism, regulation of blood sugar levels and improvement of antioxidants defense system of the body. Deficiency of this element causes several health conditions including high blood sugar levels, frequent infections and eye diseases like cataracts and glaucoma. Hence, maintaining healthy levels of alpha lipoic acid in the body is very important for all of us. As far as diabetics are concerned, there is no established dose of alpha lipoic acid which has proven to be helpful. However, researchers claim that 600 to 1,200 mg of alpha lipoic acid is helpful for diabetic patients. There are several natural products that can be considered as the best sources of alpha lipoic acid for diabetics. Let’s learn more about them.
Broccoli
Available throughout the year in the market, broccoli is loaded with various nutrition. Broccoli is rich with vitamins like vitamin C, folic acid, beta-carotene, along with other nutrients like potassium, calcium sulforaphane, and loads of fibers. Broccoli also contains a small but significant amount of alpha lipoic acid, which is beneficial as far as the treatment of high blood sugar levels is concerned. Hence, people with type II diabetes should include broccoli in their daily diet, upon prior discussion with their health care providers. You can make various easy and tasty recipes using broccoli, like broccoli slaw, salads, soups and casseroles. Just avoid overcooking it, so that all the nutrients in it remain intact.
Spinach
The usefulness and health benefits of spinach are well known. It is one of the best green and leafy vegetables that a person can consume on a daily basis. Spinach is rich in various vitamins like vitamin A, vitamin C, folic acid, flavonoids, lutein, magnesium, etc. It also contains folates that prevents the damage to the arteries which is caused by homocysteine – a type of protein. All these nutrients make spinach a super vegetable that helps our body to fight numerous diseases and disorders. Along with all the aforementioned nutrients, spinach also contains traces of alpha lipoic acid which is useful for people suffering from type II diabetes. You can use spinach for making soups, salads, lasagna, frittatas, and numerous other recipes.
Collard greens
One of the commonly eaten cruciferous vegetables, collard greens are very beneficial for lowering blood cholesterol levels. In a recent study, collard greens is found to be healthier than it’s counterparts like cabbage, mustard greens, kale, etc. Collard greens are loaded with vitamin A, B2, B6 (traces of other members of the B complex group), C, E, K, folate, calcium, fibers, trytophan, protein, potassium, omega 3 fatty acids, iron and alpha lipoic acid. As a result, collard greens are a healthier source of nutrients for diabetics as well as normal people. Regular consumption of collard greens prevent cardiovascular diseases and regulate the levels of antioxidants and improves your digestive health.
Swiss chard
Another vegetable which is considered as one of the best sources of alpha lipoic acid for diabetics are chards. Swiss chard is rich with phytonutrients including betalains that are mostly present in beets. A recent study has shown that chard leaves is rich with more than 13 polyphenol antioxidants, vitamin A, C, K, B complex, copper, fiber, iron, potassium, magnesium, folates, manganese, biotin, and alpha lipoic acid. All these nutrients make chard a healthy vegetable. Expert dietitians recommend that one should include both leaves and stem of the chard in their diet. However, if you are suffering with any special health condition including diabetes; it is best to consult with your health care provider before doing that.
Potatoes
Potatoes and various potato recipes are mostly considered unhealthy. However, there is a good news for the potato lovers amongst you. Referred to as a comfort food, potatoes are rich in potassium, fiber, vitamin C and vitamin B6, manganese and most importantly, alpha lipoic acid. In fact, first traces of alpha lipoic acid were discovered in potatoes. Potatoes contain plenty of antioxidants are and hence they are healthy when they are eaten in the forms apart from fries and chips. Potatoes are a strict no-no for the diabetics. However, a recent study shows that several types of potatoes like the Norkotah potatoes and red potatoes contain nutritional qualities that match with broccoli, Brussels’s sprouts and other healthy vegetables. However, to be on a safer side, consult your doctor and then include potatoes in your diet for better results.
Green peas
One of the most common food items, green peas are also one of the best sources of alpha lipoic acid for diabetics. Along with the nutrients like vitamin A, C, K, B complex, iron, potassium, manganese and folates green peas also contain significant amount of insoluble fibers. These fibers help the body to lower blood cholesterol levels and blood sugar levels to a certain extent. Since green peas are easily available and they can be incorporated in numerous healthy recipes, in numerous ways; they should be included in your daily diet. Along with regulating the blood sugar levels, green peas also strenthen the heart, digestive health and prevent various inflammatory disease including stomach cancer.
Organ meat
One of the best non vegetarian sources of alpha lipoic acid is calf’s liver. Alpha lipoic acid is also significantly present in other organ meats like round steak, beef liver and other body tissues of various meat products. As mentioned earlier, calf’s liver is one of the most beneficial source of alpha lipoic acid for diabetics. It is rich in protein, vitamin A, vitamin B12, copper and such other nutrients. One of the added advantages of eating calf’s liver is that it is likely to be free from toxins, chemicals, antibiotics and growth hormones. Evidently, calf’s liver have bountiful of cardiovascular benefits and cancer prevention properties.
Tomatoes
Tomato is yet another super source of nutrients. Tomatoes are loaded with lycopene, which is a type of carotenoid pigments rich in antioxidant properties. Lycopene is also very beneficial for bone health. Apart from lycopene, tomatoes also contain other nutrients like vitamin A, C, K, E, B1, B3, B6, folate, copper, potassium, manganese, fibers, molybdenum and alpha lipoic acid. As a result, tomatoes are beneficial for heart health, cardiovascular support, blood system, bone health, etc. Tomatoes are also found effective for prevention from various types of cancer. It also helps in reducing the blood sugar levels and also protects you from the risk of Alzheimer’s disease. Tomatoes can be eaten in raw as well as cooked form. However, cooked tomatoes are said to be more effective.
Citrus fruits
Various citrus fruits are well known for the rich antioxidant properties and their positive effects on various parts of the human body. Consuming fresh fruits is a better way of improving health of our hair, skin and eyes. Along with various vitamins like vitamin A, vitamin E, vitamin D, vitamin C; these fruits also contain numerous minerals, fibers and healthy polychemicals. Consumption of orange, blood orange, grapefruits, lemon, lime, mandarins, pomelos, pineapples, and other such citrus fruits will definitely provide you with a significant amount of alpha lipoic acid and numerous other nutrients. You can either eat them in a raw form or prepare tangy juices using these fruits.
Brewer’s yeast
Alpha lipoic acid is abundantly found in yeast and especially Brewer’s yeast. Brewer’s yeast is made using single cell fungus and is a good source of alpha lipoic acid. Brewer’s yeast is mostly used for making various types of beer. Now as we all are well aware, beer is extremely rich in carbohydrates and hence it should not be included in a healthy diet for diabetics. If you are suffering with diabetes and want to consume beer, you need to consult your health care provider first. Also, make sure that you are consuming low carb types of beer. There are numerous brands of beer in the market that provide low carb beer which can be used by diabetics. Just consult your health care provider before consuming it!
Alpha lipoic acid supplements
Apart from all the best sources of alpha lipoic acidfor diabetics that are mentioned in the above part of the article, alpha lipoic acid supplements is a prescribed solution for managing the levels of this component in your body. These are certain prescribed brands of alpha lipoic acid supplements present in the market that can be consed as per the recommendations of your health care provider. These supplements are available in 30 mg to 100 mg tablets that should not be consumed by children. Also, if you are planning to pop these supplements, then it is extremely important to consult your doctor beforehand so that any side effects can be avoided.
