Are you Getting Enough Healthy Sugars in Your Diet?

We've all heard about essential amino acids found in protein and essential fatty acids like omega-3s, but most have not heard about essential therapeutic sugars. While table sugar is overconsumed, causing serious health problems, there are eight essential sugars - called glyconutrients - that can help heal the body.

Glyconutrients are needed by every cell in the body to perform their functions properly. Without the necessary glyconutrients, the body's cell-to-cell communication breaks down, leading to disease and other health problems. These healthy sugars also strengthen the immune system and influence hormone function.

The eight essential sugars are glucose, galactose, fucose (not to be confused with fructose), mannose, N-acetylgalactosamine, N-acetylglucosamine, N-acetylneuraminic acid and xylose. Your body can make them itself, but only if your body has all of the vitamins, enzymes and other nutrients required for the process. While glucose and galactose are found readily in our diet, the other six sugars need to be more purposefully integrated. Some people prefer to take a supplement form of glyconutrients to ensure they are getting enough, but that route can be very expensive and unnecessary.

Below is a list of the essential sugars, their health benefits and sources of glyco-rich foods:

Fucose
Benefits - Key to healthy brain development and function. Helps improve memory.
Sources - Kelp, wakame seaweed, medicinal mushrooms and marine algae.

Galactose
Benefits - Inhibits tumor growth, especially in the liver. Helps to heal wounds and decrease inflammation.
Sources - Fruit sources: apples, apricots, bananas, blackberries, cherries, cranberries, currants, dates, grapes, kiwi, mangoes, peaches, pears, plums, prunes, grapes, kiwi, mangoes, peaches, pears, plums, prunes, raspberries, rhubarb, strawberries and passion fruit. Vegetable sources: broccoli, Brussels sprouts, avocados, cabbage, carrots, cauliflower, celery, cucumbers, potatoes, eggplant, tomatoes, leeks, asparagus, lettuce, green beans, mushrooms, onions, parsnips, peas, pumpkins and spinach. It is also found in the lactose of dairy products.

Glucose
Benefits - Helps improve memory and increases calcium absorption.
Sources - Available in all carbohydrates, but better sources are: honey, grapes, bananas, mangoes, cherries, strawberries, kelp, cocoa, aloe vera and sarsaparilla.

Mannose
Benefits - Contains antibacterial, antiviral and anti-fungal properties.
Sources - Blueberries, cranberries, currants, gooseberries, green beans, cabbage, turnips, kelp and aloe vera.

N-Acetylgalactosamine
Benefits - Inhibits tumor growth and may prevent inflammation associated with arthritis.
Sources - Shark cartilage, beef cartilage, chondroitin sulphate and red algae called Dumontiaceae.

N-Acetylglucosamine
Benefits - Helps repair cartilage, and decreases arthritic pain and inflammation. It can help with Crohn's disease, ulcerative colitis and decreasing insulin secretion.
Sources - Shiitake mushroom, shark cartilage, beef cartilage and glucosamine sulphate.

N-Acetylneuraminic Acid
Benefits - Essential for brain development, learning, memory and performance. It can also inhibit strains of the flu virus and lower LDL cholesterol levels.
Sources - Whey protein concentrate or isolate (concentrate has a higher amount) and eggs.

Xylose
Benefits - Contains antibacterial and antifungal properties.
Sources - Ground psyllium seeds, guava, pears, blackberries, loganberries, raspberries, aloe vera, broccoli, spinach, eggplant, peas, green beans, okra, cabbage and corn.

Sources:
Women's Wellness Today by Dr. Susan Lark - March 2007 and May 2007
www.explorejournal.com/article/PIIS1550830706004162/fulltext
www.burnoutsolutions.com.au/glyconutrients.htm
http://www.healthluxe.com/