Tofu, also called bean curd, has gained popularity over the years, especially as a vegetarian- and vegan-approved source of protein. Some consider it a controversial ingredient; while some praise it as a health-promoting superfood, others claim that soy products can halt thyroid hormone production and ramp up the risk of certain types of cancer.

So is tofu healthy? In this article, we’ll dive in and take a closer look at the potential tofu benefits and disadvantages to help you decide whether or not you’d like to add this plant-based protein into your diet.

What Is Tofu?

So what is tofu made of exactly? Tofu is an ingredient made by curdling soy milk (from soybeans) and then pressing the resulting curds into soft, white blocks. The process of making tofu is relatively similar to the way that cheese is made from milk.

The tofu nutrition facts are pretty impressive, packing a good amount of protein, manganese, calcium, selenium and phosphorus into each serving.

There are also many different types of tofu available based on the firmness and the amount of water pressed out of the tofu. Some of the most common varieties include:

• Soft/silken tofu
• Medium tofu
• Firm tofu
• Extra-firm tofu
• Super-firm tofu

Although less common, fermented varieties can also be found at some restaurants and specialty stores. For example, pickled tofu, also known as preserved tofu or fermented tofu, consists of dried tofu cubes that have been allowed to fully air-dry under hay and slowly ferment from aerial bacteria. Stinky tofu is another type of soft tofu fermented in a vegetable and fish brine.

Nutrition Facts

Tofu is a great protein food, along with providing other key micronutrients like manganese, calcium and selenium. Each serving is also low in tofu calories, with just 70 calories in 100 grams.

A 100-gram serving of extra firm tofu (prepared with nigari) contains the following:

• Calories: 83
• Total Carbohydrates: 1.5 g
  • Fiber: 1 g
  • Sugar: 0.7 g
• Total Fat: 5.2 g
  • Saturated Fat: 0.9 g
  • Polyunsaturated Fat: 2.6 g
  • Monounsaturated Fat: 1.3 g
  • Trans Fat: 0 g
• Protein: 10 g
• Cholesterol: 0 mg
• Sodium: 4 mg (0.2% DV*)
• Manganese: 0.67 mg (29% DV*)
• Selenium: 13 mcg (24% DV*)
• Calcium: 282 mg (22% DV*)
• Copper: 0.2 mg (22% DV*)
• Iron: 2 mg (11% DV*)
• Zinc: 1.1 mg (10% DV*
• Phosphorus: 111 mg (9% DV*)
• Magnesium: 35 mg (8% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Tofu also contains a small amount of vitamin B6, riboflavin, thiamine, and vitamin K.

Benefits

Rich in a variety of nutrients and health-promoting compounds, tofu protein has been associated with many potential benefits.

1. Promotes Heart Health

Heart disease is a major problem in the U.S., and around the world. Switching up your diet is one of the most effective ways to reduce the risk of heart problems, and research shows that soy products like tofu may be especially beneficial.

Soy isoflavones, which are a type of polyphenol found in tofu, have been shown to decrease markers of inflammation and improve blood flow, which could potentially help protect against stroke. Increased intake of isoflavones can also impact several risk factors for heart disease and may lead to reductions in insulin levels, body weight and belly fat.

2. May Protect Against Cancer

Despite tofu’s reputation as a cancer-causing ingredient, promising research is proving just the opposite. In fact, studies show that soy consumption could be tied to a lower risk of several types of cancer, including breast cancer, prostate cancer and stomach cancer.

While more research is needed to understand the cancer-fighting properties of tofu, some research indicates that it could be due to the presence of powerful soy isoflavones.

Even more impressive, one study published in Integrative Cancer Therapies noted that these isoflavones could even improve the efficacy of cancer treatments while relieving several side effects associated with chemotherapy and radiation.

3. Relieves Menopause Symptoms

Menopause is a time marked by the end of a woman’s menstrual cycles, and it is often accompanied by symptoms like hot flashes, fatigue and night sweats. Although this is a natural process, side effects are often treated with supplements, medications and relaxation techniques like yoga and meditation.

Some research suggests that the soy isoflavones found in tofu could also help provide relief from menopause symptoms. One study, for instance, found that soy isoflavone supplements were able to reduce the frequency and severity of hot flashes more effectively than a placebo.

Similarly, a pilot study in 2012 showed that taking an isoflavone supplement for 12 weeks reduced menopause symptoms by 20 percent and 13 percent among perimenopausal and postmenopausal women, respectively.

4. Increases Weight Loss

Low in calories and rich in all nine of the essential amino acids that your body needs, tofu is awesome if you’re looking to lose weight. In fact, studies show that eating plenty of protein could help reduce levels of ghrelin, the hormone that is responsible for stimulating feelings of hunger.

Interestingly enough, certain compounds in tofu may also help naturally boost weight loss as well. According to a 2013 meta-analysis out of China, supplementing with soy isoflavones was effective at reducing body weight and improving levels of blood sugar and insulin, both of which can be beneficial for weight management.

5. Supports Bone Health

Tofu is a great source of several key minerals that play a central role in bone health, including manganese, calcium and phosphorus. All three of this vital nutrients (and many others found in tofu) help maintain skeletal integrity, protect against bone loss and reduce the risk of issues like fractures or osteoporosis.

What’s more, some studies show that soy isoflavones may even offer other benefits for bone health. For example, one review conducted in California compiled and analyzed data from 15 studies, concluding that increased intake of isoflavones was associated with higher bone mineral density among certain populations.

6. Improves Blood Sugar Control

Recent research has found that certain compounds found in tofu could be linked to lower blood sugar levels. For instance, a study conducted by the Department of Family Medicine at the National Taiwan University Hospital showed that taking 100 milligrams of isoflavones daily decreased fasting blood sugar levels by a whopping 15 percent after just six months.

Not only that, but isoflavones may also help decrease levels of insulin, the hormone responsible for shuttling sugar from the bloodstream to the cells. This can help combat insulin resistance and improve your body’s ability to use this hormone more efficiently to maintain better blood sugar control.

7. Versatile and Easy to Prepare

There are plenty of options for how to cook bean curd and how to make tofu taste delicious. Because it absorbs the flavors of whatever foods, sauces and seasonings it’s cooked with, it works well in a variety of different dishes.

Salads, stir-fries and scrambles are a few of the most common tofu recipes that are easy to prepare, for both cooking enthusiasts and novice chefs alike. However, it can also be baked, roasted, sautéed, fried or grilled and used to give just about any dish a meatless twist.

Be sure to press tofu for at least 15–20 minutes before cooking, which helps remove excess water to improve the texture of the final product. Tofu can also be marinated for up to 24 hours as well to help ensure that the flavors are completely infused.

Risks and Side Effects

Despite the many potential benefits of this popular plant-based protein, there are a few tofu health risks to consider as well.

For starters, the majority of soy produced in the U.S. is genetically modified. Some people opt to minimize exposure to genetically modified organisms (GMOs) due to concerns about nutritional differences, antibiotic resistance and an increased risk of food allergies. Selecting organic tofu can ensure that you’re getting the highest quality possible while avoiding consumption of GMOs.

Soy allergies are also incredibly common. If you have an allergy to soy, it’s very important to avoid tofu and other soy products. Furthermore, if you experience any negative symptoms like hives, rashes or itching after consumption, discontinue use and talk to your doctor.

Those with a history of hormone-sensitive cancers, such as breast cancer, may opt to avoid soy products due to their content of soy isoflavones, which can mimic the effects of estrogen in the body. However, more and more emerging research has found that intake of soy foods is not associated with a higher risk of breast cancer.

In fact, one study published in Nutrition and Cancer even found that regular consumption of tofu was tied to a lower risk of developing breast cancer in premenopausal women.

The effects of tofu on brain function have also been a subject of controversy. While some studies have fond that phytoestrogens can help improve cognitive function and memory among older adults, a 2008 study out of Loughborough concluded that a higher intake of tofu was associated with worse memory, due to either its phytoestrogen levels or the presence of potential toxins. Therefore, more research is needed to understand how tofu may impact brain function.

Tofu also contains phytates, which are largely responsible for its firm texture. Phytates are a type of antinutrient that can bind to minerals like calcium and zinc and prevent their absorption in the body. It also contains trypsin inhibitors, which interfere with the digestion and absorption of protein.

Fortunately, this should not be much of a concern for most people, as soaking, sprouting, cooking and fermenting tofu can significantly slash the antinutrient content.

Finally, soy contains goitrogens, which are compounds that can interfere with the production of thyroid hormones. For this reason, it’s important to keep soy intake in moderation and enjoy as part of a balanced diet, especially if you have a history of thyroid issues.

Healthy Substitutes

If you’re looking for other plant-based protein sources, here are some great alternatives to tofu:

1. Natto

Natto is a fermented soy superfood that’s been shown in scientific studies to have great health benefits, including reducing blood pressure. Natto is also an excellent source of protein, fiber, vitamins and minerals. Additionally, the good bacteria Bacillus subtilis in natto creates an enzyme called nattokinase, which produces vitamin K2.

2. Tempeh

Tempeh is another type of soy protein that is made from fermented soybeans. The main difference between tempeh vs. tofu is the fermentation process, which can help significantly ramp up the benefits. It also uses the whole soybean, giving it a higher content of protein and certain vitamins and minerals.

Tempeh is is known to reduce cholesterol, increase bone density, reduce menopausal symptoms and promote muscle recovery. In addition to these amazing benefits, tempeh is loaded with protein and contains high levels of B vitamins.

3. Legumes

Legumes such as beans, lentils and chickpeas are great options if you’re looking to bump up the amount of plant-based protein in your diet. In addition to supplying a double dose of protein and fiber, legumes are also generally rich in other important nutrients, including magnesium, iron, manganese, folate and thiamine.

Interesting Facts About Tofu

Tofu has been around for centuries. The making of tofu was first recorded during the Han Dynasty (between 206 B.C. and 220 A.D.) about 2,000 years ago. Some say it was discovered by a Chinese cook who accidentally curdled soy milk when he added nigari seaweed.

It took hundreds of years before Japan got in on the action and coined the term “tofu.” Its creation and consumption continued to advance throughout Asia over the years, corresponding with the spread of Buddhism as it is a common source of protein in the vegetarian diet.

Tofu didn’t make its way to the U.S. until 1765 when a man named Samuel Bowen, a well-traveled sailor, settled near Savannah and planted soybeans for his employer at the time. Soybeans became a commercial crop in the U.S. in the 1920s, but were actually used for hay and green manure. Widespread of soybean products began during World War II when the soybean crop replaced imported fats and oils that were being blocked by disrupted trade routes due to the war.

In recent years, soy consumption has skyrocketed, and annual soy food sales in the U.S.increased from $1 billion to $4.5 billion between 1996–2013.

Final Thoughts

• Tofu is a food that is made by curdling soy milk from soybeans and pressing the curds into soft white blocks.
• Besides being high in protein, tofu is also a good source of manganese, calcium, selenium and phosphorus.
• Potential health benefits of tofu include better blood sugar control, improved heart health, enhanced bone strength, increased weight loss and protection against certain types of cancer.
• On the other hand, most soy is sourced from GMO crops, highly allergenic and contains goitrogens and antinutrients. Some may also choose to avoid soy due to concerns about hormone-sensitive cancers and brain function.
• Regardless of whether or not you choose to include tofu in your diet, there are plenty of other healthy plant-based protein options available as well, including tempeh, natto and legumes.

The post Tofu: the Vegan Superfood that Fights Cancer and Relieves Menopause Symptoms? appeared first on Dr. Axe.

The following is an adapted excerpt from my book “Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It“ (Harper Wave)

Is eating dirt part of your diet? Before you get a bad taste in your mouth, consider this: If you were to take away the water in our bodies, you’d be left with mostly dirt. It’s true.

We’re made of 60 of the most abundant elements in the Earth’s crust, an amalgam of its elements, including oxygen, hydrogen, carbon, nitrogen, calcium and phosphorus, with traces of potassium, sulfur, sodium, iron and magnesium. All of these elements come together to make a living, breathing human being.

Now, when I say “eat dirt,” I’m not ordering you to actually scoop up a handful of soil and eat it. (Well, not exactly.) True, ensuring you get daily micro-exposures to soil-based organisms in dirt and other plant life is important for your health. But I urge you to embrace the idea of “eating dirt” as a broader philosophy, an overarching principle I teach my patients when I talk to them about how to treat leaky gut syndrome and feel better again.

Health Benefits of Eating Dirt

Soil-based organisms (SBOs) support gut health and immune response. Why, exactly?

In the plant world, SBOs help plants grow. Without their protection, otherwise healthy plants become malnourished and are susceptible to disease or contamination by fungi, yeasts, molds and candida.

Just as plants grow best in healthy soil teeming with highly active microorganisms, you, too, need these organisms to live a long, healthy life.

More than 800 studies exist in scientific literature that reference soil-based organisms. Their common denominator is that they link SBOs to successfully treating a wide variety of health conditions, including:

• allergies
• asthma
• irritable bowel syndrome
• ulcerative colitis
• flatulence
• nausea
• indigestion
• malabsorption
• nutrient deficiencies
• autoimmune and inflammatory diseases
• bacterial, fungal and viral infections

We now know that SBOs nourish cells in the colon and liver and actually create new compounds, such as B vitamins, vitamin K2, antioxidants and enzymes.

SBOs can destroy or crowd out harmful pathogens, such as candida, fungi and parasites. They also kill off bad bacteria that can bind to or puncture the gut wall. They’ve been shown to bind to toxins and extract them from the body.

SBOs also help regulate the immune system and naturally reduce inflammation in the gut and throughout the entire body.

Missing Vitamin D(irt)

The idea of eating dirt has also been around a long time, dating back to Hippocrates more than 2,500 years ago. You name the civilized cultures in past millennia, and you’ll find a record of those people consciously including a bit of dirt in their diets.

Take the era before refrigeration, for example. Back then, it was common to store food by burying it in the ground or storing it in a dirt cellar, which helped keep bad bacteria and yeast at bay because of the lower temperature and microbes in the soil that help preserve the food.

Today’s generation is missing out on vitamin dirt in a big way, thanks to our collective obsession with oversanitation and antibacterial overkill — like sanitizing hand gels, antibacterial soap and germ-killing wipes. Our connection to dirt is dwindling, too.

Decades ago, vegetable gardens and flower beds dotted almost every backyard, putting people in close contact with the Earth. Kids played outside in the woods from dawn to dust, often after taking care of animals on a farm.

We can’t reverse time, of course, and we’re lucky to be living in an era of such incredible progress. But all of that progress comes with a price, and we must be mindful not to get rid of the benefits along with the problems.

We can add facets of that earlier, simpler lifestyle back into our days, and in doing so we will benefit not only physically, but also emotionally and spiritually and help heal our ailing guts in the process. It starts with eating dirt.

How to Get ‘Dirt’ Into Your Diet

Once you start looking, you’ll find countless ways to bring vital practices into your life that will make eating dirt possible. For example, on any given day, do the following:

1. Don’t Sanitize Your Food

My favorite way to eat dirt is through produce. When I purchase a fresh bunch of organically grown carrots at the farmers market, I know I’m going to be far better off simply rinsing my carrots under running water instead of scrubbing them with a brush and some kind of produce wash, because the surface area of every carrot contains beneficial microbes.

When I do this, I can take in an average 500 milligrams of old-fashioned dirt each day, the same amount the average child consumes when playing outdoors.

Five hundred milligrams, essentially the size of an average supplement capsule, may not sound like much, but there are probably more beneficial microbes in that small amount of dirt than there are people living on Earth today.

2. Eat Probiotic Foods Like Kefir, Yogurt and Sauerkraut

One of the reasons many people today are lactose intolerant (or have an allergy to dairy products) is that pasteurization kills off the beneficial probiotics and enzymes. According to several published medical studies, when someone with lactose intolerance consumes a dairy product that is raw or fermented — which is also higher in probiotics or enzymes — symptoms of lactose intolerance can diminish.

Kefir is especially beneficial, and a study in the Journal of the American Dietetic Association showed that kefir improves lactose digestion and tolerance in adults with lactose malabsorption.

3. Consume Raw Honey and Bee Pollen

Many of us develop seasonal allergies because we don’t spend much time outside and only have periodic exposure to pollen. But bee pollen, which worker bees collect on their bodies as they go to and from the hive, is also effective against a wide range of respiratory diseases.

In a study published in the Journal of Pharmaceutical Biology, researchers found that a mixture of raw honey and bee pollen showed a significant reduction in inflammation, improvement in immune function and protection for the liver.

These gradual and natural immunizations from the microbes in the local honey and pollen take up residence in your gut and help modulate your immune system to adjust to the local environment. Honey also provides an excellent source of prebiotics to nourish the gut bugs as it educates them.

4. Get a Dog

A study published in the medical journal Clinical and Experimental Allergy showed that having pets may improve the immune system and reduce allergies in children. The researchers studied 566 children with pets, including dogs and cats, taking blood samples when the children turned 18. They found that children who had cats had a 48 percent decrease in allergies, and those with dogs had a 50 percent decrease in allergies.

The explanation? An animal that plays in the dirt brings diverse microbes into the home, some of which the kids may breathe in and others that enter through the skin from touching their furry friends.

5. Swim in the Ocean

You’ve probably heard or experienced for yourself how a cut seems to heal quickly after a dip in the ocean. Part of that is due to the salt content of the water, but the good microbes and bacteriophages present in salt water also have therapeutic merit.

A 2013 study in Seminars in Arthritis and Rheumatism found that those who took baths in mineral salts from the Dead Sea had a decrease in skin inflammation, rheumatoid arthritis and psoriasis.

6. Get Grounded

Just the simple act of putting your bare feet on the ground can affect your health in several surprising ways. When you stroll barefoot on grass, dirt paths, shoreline sand or even concrete sidewalks after a rainstorm, the soles of your bare feet come into direct contact with the surface of the Earth, creating the opportunity for billions of bacteria and other beneficial microbes to catch a ride.

Researchers have become so fascinated with the health benefits of walking barefoot that it’s given rise to a whole new field of study on the practice called “earthing” or “grounding.”

A study in the Journal of Environmental and Public Health found that the Earth’s negative charges can literally “ground” us, similar to a grounding wire of an electrical tower. The connection between our skin and the Earth’s surface may help stabilize our internal bioelectrical environment in a way that regulates the normal functioning of our body systems. Researchers believe this exchange of electrical charge may factor into setting the biological clock, regulating circadian rhythms and balancing cortisol levels.

A 2006 study published in the Journal of European Biology and Bioelectromagnetics found that after participants engaged in earthing, their cortisol levels reverted to normal levels and rhythms, rising in the morning and falling in the late afternoon.

Just kicking off your shoes and walking on the ground for a few minutes every day could help you absorb this beneficial combination of electrical currents and microbes (or what I like to call “vitamin G”).

7. Eat Dirt — Literally

Perhaps one of the best dirt-based supplements is shilajit — pronounced shee-lay-jit — which comes from dense, nutrient- and mineral-rich soil high in the Himalayan mountains bordering India and Tibet.

Shilajit contains at least 85 minerals, including two of my favorites — humic acid and fulvic acid — that are commonly used as a soil supplement in agriculture. Fulvic acid and humic acid help the body transport minerals through thick cell walls and prolong cell life.

Conclusion

• Just as plants grow best in healthy soil teeming with highly active microorganisms, you, too, need these organisms to live a long, healthy life. SBOs have been linked to treating conditions like allergies, asthma, IBS, ulcerative colitis, flatulence, nausea, indigestion, malabsorption, nutrient deficiencies, autoimmune and inflammatory diseases, and bacterial, fungal and viral infections.
• SBOs also help regulate the immune system and naturally reduce inflammation in the gut and throughout the entire body.
• In order to start eating dirt, don’t sanitize your food, eat probiotic foods, consume raw honey and bee pollen, get a dog, swim in the ocean, get grounded, and eat dirt — literally.

The post Why Eating Dirt (aka Soil-Based Organisms) Should Be Part of Your Daily Routine appeared first on Dr. Axe.

If your kitchen is usually stocked with a variety of herbs and spices, allspice may be one that you don’t typically get lots of use out of. While most people associate allspice with recipes like pumpkin pie, there are lots of other ways to utilize this nutrient-rich spice too, such as in seasonings, marinades, meatballs and mulled wine.

What are the ingredients in allspice? And how many spices are in allspice?

The name is actually misleading, because allspice isn’t in fact a blend of several spices. Below we look at what exactly allspice is, the two forms you’ll find it in (whole and ground), plus the benefits of adding it to both sweet and savory recipes.

What Is Allspice?

Allspice is a cooking spice that has a unique, sweet and “warm” flavor. You may sometimes see it referred to as pimento berry oil or Jamaican pepper.

It’s not a spice blend but actually one healing spice made from the ground brown berries of the tropical Pimenta dioica plant, which is native to Jamaica, the West Indies and Central America.

Why is allspice called allspice? It supposedly earned its name from European settlers in the 17th century because it resembles the taste of a combination of clove, cinnamon and nutmeg.

Still today it’s commonly combined with these spices in recipes, such as gingerbread cookies and apple pie. It’s also one of the most prominent spices used to make jerk seasoning and pumpkin pie spice.

In terms of how it tastes, many people find it to be most similar to clove. Both spices contain the compound called eugenol, which has a signature warm aroma and flavor.

Allspice also contains cineole caryophyllene, which is described as tasting woody and fresh.

Ground vs. Whole

In order to make dried allspice seasoning, whole allspice berries are first harvested when unripe, then fermented and sun- or machine-dried. They are first picked when they are green in color but turn a reddish-brown during the fermentation and drying processes.

Whole allspice berries are small, round and look like “extra-large peppercorns.” Some people prefer to grind whole berries rather than using pre-ground allspice because this results in a stronger flavor.

Once the berries are ground, they begin to lose some of their intensity in terms of aroma and flavor.

Most often whole berries are used for pickling and making mulled wine, while ground berries are used in baking and making sauces, soups and stews.

If you prefer to grind your own berries, you do this at home using a mortar and pestle or in a high-speed food processor. (A blender may be too big to grind a small amount of berries.)

A little goes a long way, so you only need to grind several tablespoons at a time. Once ground, keep the powder in an airtight glass jar to seal in the flavor.

If you find that the berries have a bit too much flavor for you and you want to turn down the aroma a bit, cook them before you use them, such as baking them for 10 minutes or heating them in a skillet briefly.

Benefits/Uses

What is allspice good for? Below are some of the benefits associated with allspice berries.

1. Contains Antimicrobial and Anti-inflammatory Compounds

Like clove, cinnamon and similar spices, allspice is sometimes used to make concentrated essential oil that is high in antimicrobial and anti-inflammatory compounds, including eugenol, ethyleugenol, caryophyllene, glycosides and polyphenols.

According to one report published in Current Drug Targets, allspice contains aromatic compounds that have antibacterial, hypotensive, anti-neuralgic and analgesic properties. Recent studies have shown two of the known compounds isolated from allspice, eugenol and gallic acid, also have certain antiproliferative and anti-tumor properties on human cancer cells.

Uses for allspice essential oil are similar to those of clove oil — which include helping to dull pain and muscle aches, ease cramps and indigestion, and reduce cold and flu symptoms.

Eugenol is also known for its antiseptic properties, while other antioxidants found in allspice oil are capable of scavenging free radicals. These are two reasons why applying allspice oil to the skin when mixed with a carrier oil (perform a skin patch test first) can help boost skin health.

2. Adds Flavor Without Sugar/Calories

The great thing about using spices in baked goods and other recipes is that they boost the taste while keeping sugar and calories low. Good-quality spices, such as allspice, ginger and cinnamon, can be added to healthy recipes for cookies, muffins, breads, oatmeal, etc., to help you cut back on other less-healthy ingredients.

3. Can Be Used to Make a Digestive-Soothing Tea

Allspice is sometimes used to make herbal teas and infusions that can help reduce digestive symptoms, such as gas, cramps and bloating. It’s also recommended for women dealing with menstrual discomfort.

You’ll sometimes find this oil in massage blends that can be applied to the abdomen, in aromatherapy blends made for diffusers, perfumes, body care products and more. The signature smell is also said to support positivity and offer comfort due to its “grounding” qualities.

4. May Help With Menopause Symptoms

Research shows that allspice may be able to help treat menopause symptoms due to the way it “acts as partial agonist/antagonists by enhancing estradiol-stimulated pS2 mRNA expression but reducing progesterone and PTGES mRNA expression with E2.” In fact, a study published in 2018 concluded, “Compounds from P. dioica have oestrogenic, anti-oestrogenic and cytotoxic effects that may explain the ethnomedical use of this plant.”

5. Holds Cancer-Fighting Properties

Many studies show that the compounds found in allspice, such as polyphenols and other antioxidants, make it a cancer-fighting food. For instance, one study found that adding allspice extract led to cellular growth depression in prostate cancer cell lines. It’s believed the ericifolin found in this spice has antitumor effects on prostate cancer.

Meanwhile, an animal study revealed that allspice berries “demonstrate antitumor and chemo-preventive activity” against breast cancer in mice.

Recipes

You’ll find allspice in not only fall-inspired recipes like pumpkin pie, but also savory recipes, including Jamaican jerk chicken, mince pie and Swedish meatballs. It’s popular in baked goods and also in Caribbean, Middle Eastern and Latin American cuisines.

In addition to adding some of this spice to cooked recipes, you can use whole berries to infuse spiced/mulled wine or to make apple cider. They can also be used when making pickling brine, such as to make homemade fish like herring, pickles or vegetables.

Pay close attention to whether a recipe calls for whole or ground berries. Six whole allspice berries are the equivalent of about 1/4 to 1/2 teaspoon of ground allspice.

Here are some recipes ideas to get you started:

• Make homemade pickles using a brine of allspice berries, whole cloves, mustard seed, black peppercorns and bay leaves.
• Try a homemade jerk seasoning blend using allspice, nutmeg, black pepper, thyme, cayenne pepper, paprika, sugar, salt, garlic and ginger.
• Use some in this gluten-free meatballs recipe.
• Combine allspice with other warm spices in this healthy gluten-free pumpkin bread or pumpkin spice latte. Or try some in this gluten-free apple crisp recipe.
• Making a savory stew, such as Paleo chili.

Substitutes

While allspice doesn’t taste exactly like clove, the two are similar and can often be substituted. You’re less likely to notice a difference in taste if combining these spices with others, including cinnamon, ginger and nutmeg.

Risks and Side Effects

If you’re allergic to clove or similar spices, be very cautious when consuming allspice. Since these spices share similar compounds, you may experience a reaction when consuming both.

If using allspice essential oil for the first time, use a very small amount, and always combine it with a carrier oil since it can be irritating. Test your reaction before applying more.

Also avoid consuming allspice essential oil internally unless working with your doctor, since it can be toxic to ingest in some cases.

Conclusion

• What is allspice? It’s a “warm and sweet” spice made from dried berries of the Pimenta dioica tree, which is native to the Caribbean and Central America.
• These dried berries look like small brown peppercorns and are full of beneficial compounds that have antimicrobial and anti-inflammatory properties.
• Traditionally it’s been used to support digestive health, reduce pain and promote relaxation/grounding.
• Uses for this spice include making pumpkin pie spice and jerk seasoning, plus meatballs, stews, chili, pickles and much more. You’ll also find it in skin care and beauty products, perfumes, and other aromatherapy blends, especially those that are popular around the holidays.

The post What Is Allspice? Benefits, Uses, Substitutes & More appeared first on Dr. Axe.

Although only a tad bit bigger than an olive, the kumquat manages to provide a powerful punch of nutrients. Hailing from the same family of plants as the orange, kumquats are one of the best sources of vitamin C and fiber that you can get in your diet.

It also has a very unique taste and can be enjoyed in a variety of different ways. Sweet on the outside yet sour in the middle, a few wedges of this delicious fruit can spice up everything from main dishes to marmalades and beyond. Plus, it’s the only citrus fruit that requires zero effort — just rinse it off and enjoy, no peeling required.

Need a few more reasons to grab this delicious fruit next time you’re at the grocery store? Keep on reading to find out more about the kumquat fruit.

What Is a Kumquat?

The kumquat, also sometimes called cumquat, is a type of tree that belongs to the citrus family of plants and is native to south Asia. The kumquat tree produces a small fruit that resembles a small orange. The fruit is oval-shaped with the same vibrant color as an orange, and the kumquat size is typically just a little over an inch long.

Many describe the kumquat taste as very sour and slightly sweet. This is because, unlike other citrus fruits, kumquats can be consumed with the skin. Although the pulp has a distinctly sour flavor, the skin actually provides an extra dose of sweetness. In addition to consuming this tasty fruit as is, it also makes a great addition to marmalades, salads and baked goods.

Plus, not only does the kumquat taste delicious, but it’s also been associated with a wide range of health benefits. Rich in fiber, antioxidants, vitamins and minerals, the kumquat may help increase weight loss, enhance immunity and promote digestive health, giving you all the more reason to give this tasty citrus fruit a try.

Nutrition Facts

The kumquat is a very nutrient-dense food, meaning that it packs in plenty of vitamins and minerals for a low amount of calories. In particular, kumquats are very high in fiber and vitamin C, but they also contain a good amount of manganese, calcium and vitamin A.

100 grams of kumquat (or about five small fruits) contains approximately:

• Calories: 71
• Total Carbohydrates: 15.9 g
  • Fiber: 6.5 g
  • Sugar: 9.4 g
• Total Fat: 0.9 g
• Protein: 1.9 g
• Cholesterol: 0 mg
• Sodium: 10 mg (0.4% DV*)
• Vitamin C: 43.9 mg (73% DV*)
• Manganese: 0.1 mg (7% DV*)
• Calcium: 62 mg (6% DV*)
• Vitamin A: 290 IU (5% DV*)
• Potassium: 186 mg (5% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Rich in Antioxidants

Antioxidants are compounds that help neutralize harmful free radicals in the body, preventing oxidative damage to the cells and decreasing the risk of chronic disease. Antioxidants also play a central role in health, with some research showing that free radicals could be involved in the development of conditions like rheumatoid arthritis, heart disease and autoimmune disease.

Kumquats are rich in disease-fighting antioxidants that can help promote better health. Additionally, kumquats are also the only citrus fruit that can be consumed with the peel, which contains an even more concentrated amount of antioxidants than the pulp. Consuming a serving or two per day can help ward off disease and improve overall health.

2. Boosts Immunity

Like other citrus fruits, kumquats are rich in vitamin C, an important nutrient that brings some big benefits when it comes to boosting immunity. In fact, one study conducted in Switzerland showed that getting enough vitamin C could help improve the outcomes for conditions such as diarrhea, malaria and pneumonia. Plus, vitamin C was able to improve symptoms and shorten the duration of respiratory infections, such as the cold, as well.

Kumquats are also rich in antioxidants, which can prevent the buildup of free radicals to reduce the risk of chronic disease. According to a review published in Current Topics in Medicinal Chemistry, dietary antioxidants can also improve immune function and protect against infections caused by bacteria, viruses and parasites to help maximize your health.

3. Supports Digestive Health

One of the biggest kumquat benefits is its impressive fiber content. Fiber helps add bulk to the stool to keep you regular and prevent problems like constipation.

Fiber may also benefit other aspects of digestive health as well, with some research showing that it could protect against inflammatory bowel disease and prevent intestinal ulcers. Not only that, but some studies have also found that a high-fiber diet is associated with a reduced risk of colorectal cancer as well.

With a whopping 6.5 grams of fiber per serving, kumquats top the charts as one of the best high-fiber foods available. Include a serving or two in your daily diet along with other fiber-rich foods to keep your digestive system running smoothly.

4. Aids in Weight Loss

Kumquats are low in calories yet high in fiber, making them an excellent addition to a weight loss diet. In fact, a single serving of kumquats can meet up to 26 percent of your daily fiber requirements and provides just 71 calories. Fiber moves slowly through the body undigested, helping to slow the emptying of the stomach and keep you feeling fuller for longer to reduce food intake and help you lose weight.

Adding kumquat to your diet is an easy way to curb cravings and boost weight loss. Try swapping out high-calorie snacks for a serving of kumquats or sprinkling sliced wedges over your salads to bump up the fiber content and help the pounds slide off.

5. Associated with Lower Cancer Risk

Thanks to their incredible antioxidant content, it’s no wonder that eating citrus fruits like the kumquat has been associated with a lower risk of cancer. In fact, citrus fruits like kumquats, oranges, lemons and limes are often considered some of the top cancer-fighting foods that you can add to your diet.

According to one study out of Korea, frequent consumption of citrus fruits was linked with a 10 percent lower risk of breast cancer. Other studies have had similar findings, showing that eating citrus fruits has been associated with a lower risk of pancreatic, esophageal and stomach cancer as well.

Uses in Ayurveda and TCM

Citrus fruits like the kumquat are used extensively throughout holistic medicine practices, such as Ayurveda and Traditional Chinese Medicine. Thanks to their health-promoting properties and impressive nutrient profile, they are considered an invaluable part of the diet and are often used to treat a variety of ailments.

In Traditional Chinese Medicine, the kumquat is thought to help relieve coughing and remove phlegm from the throat. It is also believed to reduce cold symptoms and soothe sore throats, which is why it’s often made into a delicious and flavorful tea to provide relief.

The Ayurvedic diet, meanwhile, promotes eating seasonally, so it’s best to enjoy kumquats between November and March when they’re at their peak. Like other citrus fruits, the kumquat is considered refreshing, alkalizing and highly nutritive. It’s also thought to aid in detoxification, promote proper hydration and stimulate the production of saliva.

How to Use

Wondering where to buy kumquats? The kumquat season runs from November to March, and depending on where you live, you may be able to find this fruit in the produce section of your local grocery store during these months. Kumquats can also often be found at farmers markets and online retailers as well.

Unlike other citrus fruits, kumquats can be consumed as is, skin and all. Many people actually recommend cutting the kumquat open first and then squeezing out some of the juice before eating it to reduce the sourness.

Kumquats can also be added to your favorite recipes, from main courses to desserts and beyond. In fact, kumquats can bring a burst of nutrients to salads and can perfectly complement savory meat dishes. Many people also sprinkle it with a bit of sugar or use it to make kumquat marmalade for a tangy topping for sweet dishes.

History

The kumquat tree is native to south Asia but has been cultivated in many areas, such as India, Taiwan, Japan and the Philippines, throughout history. The earliest mention of the kumquat fruit can be traced all the way back to the 12th century in China.

The fruit wasn’t actually introduced to Europe, though, until 1846 by Scottish botanist Robert Fortune, the same scientist who was also credited with stealing the tea plant from China and bringing it to India on behalf of the British East India Co.

Interestingly enough, the fruit was considered part of the citrus family until 1915, when a new system of taxonomy placed the kumquat in its own genus, Fortunella. However, recent research shows that the kumquat does, in fact, belong to the citrus family, giving them their scientific name, Citrus japonica.

Risks and Side Effects

Although safe for most people, allergic reactions to citrus fruits have been reported. If you experience any food allergy symptoms, such as hives, redness, itching or swelling, discontinue use immediately and consult with your healthcare professional.

Additionally, kumquats are very high in fiber. While this is definitely beneficial in terms of health, increasing your fiber intake too quickly can lead to unwanted side effects, such as bloating, cramps and diarrhea. Be sure to increase your intake gradually and drink plenty of water to assess your tolerance and reduce the risk of side effects. If adverse symptoms do occur, you may want to consider decreasing your intake.

Final Thoughts

• The kumquat plant is a type of tree that belongs to the citrus family of plants. It produces an oval-shaped orange fruit that looks similar to a small orange.
• Unlike other citrus fruit, the kumquat can be consumed with the skin, giving it a very distinct sour yet sweet flavor.
• Kumquats are low in calories yet high in fiber, vitamin C and antioxidants.
• Including this fruit in your diet can aid in weight loss, improve digestive health and boost immune function. Regular consumption of citrus fruits like the kumquat has also been associated with a reduced risk of several types of cancer.
• Kumquats can be easily incorporated into a health-promoting diet. Eat them as is for a healthy snack, or add them to salads, savory dishes and desserts for an extra zip of flavor and nutrients.

The post Kumquat: the Antioxidant-Rich Fruit that Boosts Immunity & Support Digestion appeared first on Dr. Axe.

Christopher Columbus was known to call papaya the “fruit of the angels.” This orange-colored, melon-like fruit is part of the Caricaceae family of plants and grows on the Carica papaya tree.

It’s native to southern Mexico and Central America but can be grown in most tropical areas. When ripe, it is commonly used around the world to make juice or as a delicious addition to salads, salsa or desserts. Not only that, but it is also commonly used as a meat tenderizer or digestive enzyme as well.

Papaya, similar to but different than pawpaw, contains a special enzyme called papain. Papain is why it is most known to work as a powerful digestive aid.

Improved digestion and helping the body detox aren’t the only benefits of papaya. It can also help improve heart health, reduce inflammation, strengthen the blood and so much more.

Like other types of tropical fruit, it’s also high in multiple vitamins, minerals, flavonoids and antioxidants. Plus, it is used around the world to boost overall health in a number of incredible ways.

It’s believed that papaya was first grown in Southern Mexico and Central American regions. Spanish explorers are thought to be the first to come across papaya seeds and the edible sweet fruit. They brought them along during travels through Central America, India and other Pacific Islands.

Today, papaya is grown around the world in many different tropical areas. India, Indonesia, Brazil, Nigeria, Mexico, the United States and many Central American nations are the largest producers.

The popularity of using this fruit in recipes around the world has only continued to increase over the past few decades, which is a good thing given the numerous papaya benefits.

Papaya Benefits

Papayas have long been used in many forms of traditional medicine. The fruit is thought to offer benefits in the treatment of a wide variety of health conditions.

In many parts of the world, for instance, the papaya fruit is believed to help naturally treat malaria, E. coli and parasitic infections.

According to Ayurveda, papaya can help alkalize the body, reduce inflammation and strengthen the function of the spleen. It’s also thought to nourish the body, enhance energy levels, and improve vision and eye health.

Lucky for all of us, simply adding this fruit to your diet can provide a range of health benefits, including the following:

1. Promotes Proper Digestion

Certain papaya enzyme compounds can help the body break down and use proteins properly. Papain, in particular, helps break apart the bonds between amino acids.

It is similar to other types of enzymes made in the pancreas that help our bodies digest meat, but unlike other enzymes, it can work even without the presence of acid. Therefore, due to is ability to break apart amino acids, this papaya enzyme can be helpful for people struggling with low stomach acid who may not be able to tolerate consuming certain types meat.

It also can promote protein absorption in those with other digestive issues.

Eating papaya can also help prevent constipation due to its high fiber content. Fiber adds bulk to the stool and eases its excretion out of the body.

In fact, a 2012 review published in the World Journal of Gastroenterology found that increasing fiber intake was effective at increasing stool frequency in people with constipation to help promote regularity.

2. Soothes Inflammation

Inflammation is a natural immune response designed to fend off foreign invaders and protect against illness and infection. However, chronic inflammation is at the root of most diseases, and it is believed to contribute to serious conditions like heart disease, cancer, diabetes and more.

A 2011 study published in the journal of Molecular Nutrition and Food Research found that inflammatory markers decreased when test subjects were given papaya. Researchers found it may help reduce inflammation and relieve symptoms for people with certain conditions, such as rheumatoid arthritis. It is noted, however, that further research is needed.

Papain has also been shown to help decrease inflammation in people with diseases such as asthma or arthritis. Not only can lower levels of inflammation slow the progression of chronic disease, but they may also help to naturally reverse signs of aging as well.

3. Strengthens the Blood

Papaya has garnered a good amount of attention as a blood strengthener to help people who have a medical condition called thrombocytopenia, or low blood platelets. This is a dangerous medical condition that can reduce the body’s ability to form blood clots and potentially lead to internal bleeding.

An animal study out of Malaysia conducted on mice concludes that those given papaya leaf extract had significantly higher platelet and red blood cell counts after 72 hours compared to those in a control group. Although additional information is still needed, researchers believe that papaya extract may eventually be used as a treatment for people with blood disorders and impaired blood clotting.

4. Enhances Heart Health

Papayas are loaded with vitamin C, which is an important micronutrient that acts as an antioxidant to protect against free radical damage. It also protects against the oxidation of cholesterol, reducing the ability of cholesterol to form plaque along the artery walls.

Some research has found that a deficiency in vitamin C may be linked to a greater risk of death from heart disease, although additional information is needed to determine the exact mechanism. Papaya also contains folate, which can help convert homocysteine, a type of amino acid that has been linked to heart disease, into other amino acids to reduce the risk of heart problems.

5. May Have Anti-Cancer Properties

Several compounds found in ripe and unripe papaya have been shown to have powerful anti-cancer effects. Papain, for example, has been shown to block the growth and spread of tumors in animal studies. Meanwhile, vitamin C and beta-carotene, both of which are found in papaya, have been linked to a decreased risk of several different types of cancer.

Plus, in addition to promoting regularity, studies show that increasing your intake of dietary fiber may also be associated with a lower risk of colorectal cancer.

6. Can Help Prevent Macular Degeneration

Each serving of papaya packs in a hearty dose of beta-carotene, one of the primary nutrients involved in preserving vision and protecting eye health.

It also contains lutein and zeaxanthin, two flavonoids that can help prevent macular degeneration, or age-related loss of vision. Zeaxanthin specifically helps filter out blue light that can be harmful to the retina to optimize vision even as you get older.

7. Helps Prevent Asthma

In addition to keeping vision healthy, beta-carotene has been shown to help reduce the risk of asthma. Maintaining adequate levels of vitamin A in the diet may be especially crucial for children to help reduce airway inflammation.

Papaya seeds also have their own nutritional benefits. They can be eaten as well, although they are quite bitter.

The seeds have been used as a folk medicine to treat parasitic infections, E. coli and other viral and bacterial infections.

8. Slows Signs of Aging

Due to the high levels of vitamin C, vitamin A and other flavonoids, papayas are a great fruit to help keep the skin healthy and wrinkle-free. Research shows that these nutrients work as antioxidants that help prevent free radical formation and oxidative damage to the skin, both of which are considered some of the leading causes of aging.

9. Fights Viral Infections

Papaya leaves have been used treat dengue fever, a deadly viral infection from mosquitos in tropical areas. In one particular study, the leaves were mixed with water and given to patients twice a day. The treatment was found to significantly decrease viral activity after five days.

Traditional Polynesian cultures in Hawaii and Tahiti made poultices out of papaya skin to help with wound healing. Why? The skin is particularly high in papain.

They would apply the poultice directly to the skin to treat burns, rashes or bug bites.

Papain also can be used to treat fungal and viral infections of the skin, such as warts and ringworm. It helps destroy the layer of protein that protects viruses and fungi against attack, decreasing their ability to reproduce and spread.

Nutrition Facts

Papayas are a nutrient-dense food. That means each serving contains a low amount of calories but a high amount of vitamins, minerals and antioxidants.

In particular, the fruit is a good source of vitamin C and vitamin A. It also provides a good dose of folate and potassium.

A one-cup serving of raw papaya (about 145 grams) contains approximately:

• Calories: 62.4
• Total Carbohydrates: 15.7 g
  • Fiber: 2.5 g
  • Sugar: 11.3 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 0.7 g
• Sodium: 11.6 mg (0.5% DV*)
• Vitamin C: 88.2 mg (98% DV)
• Folate: 53.6 mcg (13% DV)
• Vitamin A: 68.2 mcg (8% DV)
• Potassium: 264 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, papayas also contains a small amount of vitamin E, vitamin K, thiamine, riboflavin, pantothenic acid and calcium.

It’s common to compare tropical fruits, such as papaya, mango, pineapple, guava and banana, which are beloved for their delicious flavor and signature sweetness. All are also rich in nutrients, offering a wealth of vitamin C, potassium, vitamin A, fiber, antioxidants and more.

However, there are also many distinct differences that set them apart.

• Mango is a type of stone fruit that belongs to the cashew family of plants, and it has become a popular ingredient used to make juices, smoothies, ice creams and chutneys.
• Pineapple is a fruit produced by a herbaceous perennial, and it’s often enjoyed as a snack in salads and sweets. It’s used to balance out savory dishes like pizza or burgers as well.
• Guava is commonly enjoyed in Central and South America. It can be found added to beverages, candies, homemade bars or desserts. It can also be eaten raw or seasoned with just a pinch of salt or cayenne pepper.
• Bananas, which are technically considered berries, are native to southeast Asia and Australia. Closely related to the plantain, bananas are usually consumed when fully ripe. They can be enjoyed raw or added to desserts, smoothies, breakfast dishes and more.

Recipes

Although it was once difficult to find papayas in regions outside of their tropical habitat, you can now find them at most major supermarkets when in season.

There are two main varieties of this fruit: Mexican and Hawaiian type. The Mexican type can grow up to 10 pounds in size, whereas the Hawaiian one is generally smaller. Both have a sweet, orange-colored flesh and dark, gelatinous seeds on the inside.

When unripe, the flesh is green and can only be eaten if cooked. Green papaya is used for stir-fries and curries in many Asian dishes.

As it ripens, it develops its yellow-orange color and its signature sweetness. A ripe papaya has orange skin that gives a little when pushed.

If you purchase a papaya to eat the same day, choose one that has a reddish-orange skin and is softer. It may take a few days out on the counter to ripen if it’s still yellow on the outside.

It’s best eaten at room temperature, which allows the sweet flavors and familiar papaya taste to develop. If you plan to dice it up, be sure to eat as soon as it is cut for the maximum amount of flavor.

Wondering how to eat papaya to take advantage of the many micronutrients and benefits of papaya? There are plenty of different ways to enjoy.

• Whip up a healthy papaya salad
• Make papaya juice
• Eat it raw with a squeeze of lemon to enhance the flavor

There are many online tutorials for how to cut a papaya, but it typically just involves cutting the fruit lengthwise, scooping out the seeds and cutting the flesh of the fruit away from the skin.

The seeds are usually discarded, but they are also edible. They are slightly spicy and can be used as a pepper substitute in salad dressings and other sauces.

Need a an idea for how to bring the delicious flavor of papaya into your daily diet? Try this Tropical Acai Bowl to get your started.

Risks and Side Effects

Papaya may cause allergic reactions in people allergic to latex. Papayas and other fruits contain a substance called chitinase, which is associated with cross-reactions between latex and fruit.

Green papaya contains the most potential for allergic reactions and should not be eaten raw.

Many people also wonder: Can dogs eat papaya? While it can be a tasty treat for your furry friends, be sure to cut it into small pieces, and avoid letting them eat the seeds to prevent digestive issues.

Additionally, papaya is vulnerable to a few widespread viruses and fungi, including a variety of papaya ringworm. In an effort to combat this problem, researchers began conducting experiments on the seeds to see if genetically altering them could provide protection against these harmful viruses.

Researchers were successful in creating a strand of genetically modified papaya seeds that were more resilient to pests and bacteria. In turn, they produced Rainbow papaya and SunUp papaya, two varieties that now make up 80 percent of the papaya grown in Hawaii, one of the world’s biggest producers.

While it is still possible to find non-GMO papaya sold in the U.S., you need to ensure you purchase an organic variety in order to know that it has not been modified in any way. There are several health concerns associated with GMO crops, ranging from allergic reactions to antibiotic resistance, so opt for non-GMO fruit whenever possible.

Conclusion

• Papaya is a type of fruit derived from the papaya tree that is native to Mexico and northern South America.
• It is low in calories but packs tons of fiber, vitamin C, vitamin A and folate into each serving.
• There are numerous potential papaya health benefits, including enhanced digestion, reduced inflammation, better heart health and more.
• There are also many different ways to enjoy papayas. Some of the most popular include adding it to salads or smoothies, making it into a juice, or eating it raw with just a squeeze of lemon.
• Selecting organic, non-GMO fruit and including it as part of a healthy, balanced diet is a great way to take advantage of its unique health benefits.

The post Papaya Benefits Digestion, Heart Health & More appeared first on Dr. Axe.

You may have heard about the sea moss “superfood” recently. It’s being touted as an immune-boosting, skin-healing, digestive aid, but like most declared superfoods, sea moss has actually been consumed for centuries.

Although the research on sea moss is limited, there are reports of the seaweed possessing brain-protecting, immune-boosting and digestion-aiding properties. Plus, we know that seaweed is an excellent source of health-promoting nutrients.

So is sea moss all it’s cracked up to be? Let’s find out.

What Is Sea Moss?

Sea moss, also known as Irish moss, is a red seaweed with the scientific name Chondrus crispus. It’s been consumed by humans for thousands of years, found mainly on rocks along the North Atlantic Coast.

Today, it’s planted and processed in several coastal countries, including the U.S., China and Ireland, and used for its carrageenan content.

Carrageenan is commonly used as a food additive for its binding, thickening and stabilizing effects. It’s used in food products including almond milk, coconut milk, hemp milk, creamers, yogurt, canned soups and frozen pizzas.

Carrageenan is also an active ingredient in some conventional medicine solutions.

Sea moss is also valued for its algal polysaccharide, which is extracted from carrageenan and has medicinal and health-related properties. Studies propose that algal polysaccharide provides:

• immunity enhancement
• antioxidant effects
• antibacterial and anti-inflammatory activities
• tumor inhibition
• hypertension prevention
• high cholesterol prevention
• blood sugar control

In addition to its carrageenan and algal polysaccharide content, sea moss is also rich in:

• proteins
• peptides
• amino acids
• lipids
• pigments

The potential health benefits of this red algae are linked to its neuroprotective and immune-boosting constituents.

Nutrition Facts

A two-tablespoon serving of Irish sea moss (about 10 grams) provides approximately:

• Calories: 4.9
• Total Carbohydrates: 1.2 g
  • Fiber: 0.1 g
  • Sugar: 0.1 g
• Total Fat: 0.02 g
  • Saturated Fat: 0.003 g
  • Polyunsaturated Fat: 0.01 g
  • Monounsaturated Fat: 0.002 g
  • Trans Fat: 0 g
• Protein: 0.2 g
• Sodium: 6.7 mg (0.3% DV*)
• Iron: 0.9 mg (5% DV)
• Magnesium: 14.4 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

It also contains some zinc, copper, phosphorus and calcium.

Benefits

There are some potential benefits of sea moss, but the studies evaluating these effects have been done in labs or on animals. There certainly isn’t a clear understanding of how Irish moss may improve the health of humans, but the nutrient content in the seaweed is promising.

1. Aids Digestion

Irish moss works as a prebiotic, allowing it to influence the composition of our gut microbiota. It’s also a mucilaginous food that has a sticky texture and helps stool move through the gastrointestinal tract more easily.

In a study published in BMC Complementary and Alternative Medicine, rats fed Irish moss showed significant improvements in gut microbiota composition.

Researchers suggest that, based on these findings, sea moss may help improve gut health and immune modulation. It was able to increase the population of beneficial bacteria and decrease harmful bacteria, including Streptococcus pneumoniae.

2. May Boost Neurological Health

Studies suggests that red seaweed may have neuroprotective effects because of its ability to alleviate oxidative stress. For this reason, researchers indicate that C. crispus may be a promising ingredient in pharmaceutical applications for potential novel anti-neurodegenerative drugs for humans.

3. Boosts Immune Function

Research published in Applied and Environmental Microbiology indicates that red seaweed enhances host immunity and suppresses the expression of what’s called “virulence factors,” or molecules that are produced by bacteria, fungi and viruses.

This study was conducted in a lab, but researchers concluded that its results suggest that components of C. crispus may play a health-promoting role in animals and humans.

4. Increases Satiety

When combined with liquids, Irish moss has a gel-like texture that is thick and sticky. It acts as a soluble fiber that helps keep you full longer.

Adding Irish moss to meals may increase satiety and, therefore, possibly cut down on the amount of calories you consume. There isn’t scientific evidence to back this up, but the idea is that sea moss works similarly to chia seeds and aloe in this respect.

5. May Have Anti-Tumor Effects

There are some lab studies suggesting that Irish moss has anti-tumor effects that are due to its algal polysaccharide content. Researchers don’t have definitive answers about why this occurs in lab trials, but they indicate that it may be due to polysaccharide’s ability to enhance the body’s immunity and improve its antioxidant activity.

6. Rich in Iodine

A study published in the Journal of Medicinal Food found that iodine in C. crispus is high and bioavailable. Both low and high iodine intake levels can increase the risk of disease, so it’s important to consume the right amount.

Iodine-rich foods support thyroid function, healthy metabolism and brain health. Your thyroid, for instance, must have high enough iodine levels to make thyroxine, a key hormone that works to regulate important, everyday biochemical reactions.

Thyroid disorders that may arise from low-iodine levels can lead to symptoms like sluggish appetite, heart issues, mood changes, weight fluctuations and appetite changes.

7. May Boost Skin Health

Sea moss is used in skin care products because of its antimicrobial and anti-inflammatory properties. It’s also rich in nutrients like omega-3 fatty acids and magnesium.

Using sea moss topically may help hydrate and soothe your skin, while fighting damage and infections. There isn’t any scientific research on the benefits of Irish moss for skin, but its vitamin and mineral content alone is promising for promoting healthy aging.

8. Supports Heart Health

There is evidence that types of sea moss could reduce cholesterol levels. Irish moss and seaweed appear to have anticoagulant properties as well, which benefits heart health.

9. Aids Blood Sugar Control

Many types of sea moss contain fucoxanthin, and research shows fucoxanthin can help control blood sugar. In addition, it’s been studied for its effects on potentially helping prevent diabetes in humans with promising results.

10. Could Benefit Fertility

Sea moss has been used as a traditional medicine to help with fertility in women, and while there is no research specifically showcasing this works, there is animal research that reveals potential fertility benefits. Specifically, it’s been found to have “an enhanced effect in the testicular function of the animal which might increase their fertility and sexual activities.”

How to Use

You can find sea moss in raw, dried or gel form. It’s also available as a powder or capsule, and it’s used as an ingredient in some skin care products.

You may have a hard time finding sea moss at your local grocery store, so purchasing it from a reputable company online is another option.

Irish moss is pretty much flavorless, so it can easily be added to smoothie, juice and soup recipes. Remember that it can be used as a thickener, so it also works well in sauces and even baked goods.

Like algae, you have the option to supplement with sea moss pills and sea moss powder. However, keep in mind that the science on humans is lacking, so check with your health care provider first. This is especially true if you have hypothyroidism.

Risks and Side Effects

When consumed in normal amounts, sea moss is generally safe and may have health benefits. Excessive consumption of Irish moss, however, can mean that you’re ingesting too much iodine.

Too much iodine can cause thyroid disorders, so you need to be careful not to take in too much of the nutrient. If you have Hashimoto’s, thyroiditis or other issues related to hypothyroidism, speak to your doctor about limiting iodine foods.

Final Thoughts

• Sea moss, or Irish moss, is a red seaweed that was originally harvested from rocks along the North Atlantic Coast.
• For thousands of years, sea moss has been used to boost immune function and aid digestion. Today, it’s cultivated in many countries for its potential health benefits.
• There aren’t many studies involving Irish moss on humans, but lab and animal studies suggest that it may help boost brain function, aid digestion, promote thyroid health and support immune function, among other benefits.

The post Sea Moss: Benefits of a New Superfood appeared first on Dr. Axe.

Of course, when I say figs nutrition, I mean the fruit superstar. Figs have a long, interesting past and a number of great health benefits.

What makes figs nutrition so valuable, why should you include them in your diet and what type of fig recipes are out there? Let’s take a look.

What Are Figs?

Common figs grow on the ficus tree (ficus carica), which is a member of the mulberry family. Originally from Western Asia and the Middle East, they’re now grown in temperate climates around the world.

Figs are actually developed from inverted flowers called a syconium. The fig flesh is made from the matured flowers, which bloom inside the skin and are therefore never seen. Wild fig trees can survive up to 100 years and can grow as high as 100 feet.

Fig tree leaves release a pleasant, woodsy-green fragrance. Some people dry the leaves and use them in perfume or in potpourri for their homes. Fig trees produce a natural latex sap that is also used for a number of practical and medicinal purposes.

Figs were so popular among the Greeks that there were even laws made to prevent exportation, and they’re an essential element in the Mediterranean diet, which is one of the healthiest diets in the world. Aside from being an incredible source of dietary fiber, this curious fruit is delicious and filled with a number of essential vitamins and minerals.

Figs have a history as rich as their taste. Dating back as far as 5,000 B.C., the fig is said to be one of the first plants ever cultivated by humans. Archeological findings in Neolithic villages revealed fossils of figs, predating other known forms of agriculture like wheat and barley.

Figs are mentioned often in the Bible, as they were cultivated in many areas of the world where biblical events took place. In fact, some believe that in the story of Adam and Eve, the forbidden fruit may in fact be a fig instead of an apple. They’re sometimes represented as a sign of peace, abundance and prosperity.

Figs are known for their sweet and juicy flesh, tender skin and crunchy seeds. They’re highly perishable and commonly dried to preserve them.

Unlike many other fruits and vegetables, studies have shown that the health benefits of figs actually increase after drying. They can be prepared in a number of ways and make a great pairing with meats and cheeses.

Figs Nutrition Facts

One large fig (approximately 64 grams) provides about:

• Calories: 47.4
• Total Carbohydrates: 12.3 g
  • Fiber: 1.9 g
  • Sugar: 10.4 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.04 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.04 g
  • Trans Fat: 0 g
• Protein: 0.5 g
• Sodium: 0.6 mg (0.03% DV*)
• Vitamin B6: 0.1 mg (6% DV)
• Manganese: 0.1 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

A half-cup serving of dried figs (about 74.5 grams) contains approximately:

• Calories: 186
• Total Carbohydrates: 47.6 g
  • Fiber: 7.3 g
  • Sugar: 35.7 g
• Total Fat: 0.7 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.3 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 2.5 g
• Sodium: 7.5 mg (0.3% DV*)
• Copper: 0.2 mg (22% DV)
• Manganese: 0.4 mg (17% DV)
• Magnesium: 50.5 mg (12% DV)
• Potassium: 505 mg (11% DV)
• Vitamin K: 11.6 mcg (10% DV)
• Calcium: 120.5 mg (9% DV)
• Iron: 1.5 mg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Phosphorus: 49.9 mg (4% DV)
• Zinc: 0.4 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

Figs nutrition contains many vitamins and minerals that provide health benefits to a number of bodily systems. They’re an easy, healthy snack and can be added to many meals to for another boost of nutrients.

Some of the biggest health benefits of figs nutrition include:

1. Powerful Antioxidant

Figs provide a huge service to the human body with their antioxidant capabilities. Because oxidation affects almost all body systems, the damage it causes has been linked to many major diseases, aging and cancer. As high-antioxidant foods, figs help stave off these conditions.

Some types of figs have more than others, but most are rich in polyphenols, which help combat oxidative stress. These natural health boosters are located in the fruit, leaves, pulp and skin.

Studies also show that properly dried figs can be an even better source of phenolic compounds and have increased levels of antioxidant activity than their raw or improperly dried counterparts. This is probably why figs were revered throughout history — easily stored, dried figs could provide incredible health benefits for long voyages and dry climates that prevented access to fresh fruit.

2. Potential Anticancer Properties

Figs have a reputation in traditional medicine as a remedy for many health problems, including as a natural cancer treatment. For instance, a study by the Department of Natural Medicinal Chemistry at China Pharmaceutical University found that some elements contained in figs are toxic to various human cancer cell lines.

Although there is more research needed, there are recommendations encouraging researchers to find out more about how figs’ bioactive compounds can combat illness because of the success of numerous findings thus far. The continuing research is promising when it comes to labeling the fig a cancer-fighting food. In fact, a 2022 systematic review noted that the fruit “and its phytochemicals have the potential for cancer prevention and therapy.”

3. Helps Treat Common Illnesses

Because of the fig’s long history, it has been used to treat a wide range of common ailments for thousands of years. More than 40 illnesses connected to the digestive, endocrine, reproductive and respiratory systems have been treated with fig fruit, extracts and components of the fig tree.

Studies have shown figs to be a potential source of treatment for anemia, cancer, diabetes, leprosy, liver disease, paralysis, skin diseases, ulcers, gastrointestinal tract and urinary tract infections, and more. Figs and the fig tree are considered promising candidates for helping develop new drugs as well, and researchers hope to continue finding new medicinal uses for the plant.

4. Antibacterial and Antifungal Effects

The fig can act as a natural antibacterial and antifungal agent. A review by the Drug and Herbal Research Centre at the Universiti Kebangsaan in Malaysia cited two studies that showed fig extract’s ability to combat a strand of oral bacteria, as well as various fungi and microbes.

There are also studies conducted in grass carp that show effectiveness in figs’ ability to stimulate immune system response, thus making figs tremendous immune system boosters. This may explain why figs are such great common illness fighters, which are typically the work of bacteria and other invaders.

5. Great Source of Potassium, Fiber and Other Depleted Nutrients

Potassium and fiber are two vital components to a healthy diet that many Westerners simply don’t get enough of. Figs are a high-fiber food whether raw or dried, while they also provide a healthy dose of potassium — thus, eating figs helps overcome low potassium levels.

Fiber helps aid the digestive system, reduces the risk of heart disease and helps with weight loss by helping you feel full. Potassium is found in every cell in the body and essential to maintain normal body functions.

Dried figs nutrition is also great sources of manganese, magnesium and calcium, all of which also don’t appear in our diets as much as they should. Snacking on figs is a low-calorie way to up your intake of these essential nutrients.

6. Antidiabetic Effects

If you are lucky enough to have access to a fig tree, the leaves of the trees are also incredibly valuable to your health, mostly due to their antioxidant abilities. The leaves can be dried and made into teas or extracts, which is very common in areas of the world with substantial fig tree growth.

Preliminary research shows a reduction of glucose in the blood of rats when given an extract made from fig tree leaves. Further results show there was also a decline in the levels of cholesterol, as well as help normalizing antioxidant activity to help combat oxidative stress caused by diabetes.

Fig fruit has also been proven as a powerful treatment for the side effects of diabetes in animals. With anti-inflammatory and antioxidant activities, figs are able to normalize many bodily functions sometimes damaged by diabetes, making them a potential diabetes natural remedy.

7. Help Treat Skin Cancer

Fig leaves are great providers of bioactive compounds that are great at fighting free radical damage. As a result, some studies have used information about the makeup of the fig leaf to develop better forms of photodynamic therapy to treat certain types of skin cancer.

8. Anti-Wrinkle Capabilities

There have been multiple studies using fig tree leaf extract (combined with other fruits and alone) that have shown successful examples of anti-wrinkle capabilities. Individuals using creams including fig leaf and fig fruit extracts showed significant decreases in length and depth of facial wrinkles, thanks to antioxidant and anti-collagenase activity.

Another study published in the Indian Journal of Pharmaceutical Sciences even concluded that creams containing fig extract could also be used to help hyperpigmentation, acne and even freckles.

How to Add to Diet

Figs can be found at most major grocery stores. Prime harvesting is mid-June to mid-October, with ripe figs only lasting seven to 10 days from when they’re picked.

Choose ones that have a rich color and are tender but not mushy. Once you bring the fruit home, Whole Foods Markets recommends storing them outside of the container you purchased them in and in a small bowl in the refrigerator. They will only store for a few days before going bad, similar to an avocado.

Drying figs can extend their shelf life and provide healthy snacks on the go. When properly stored, dried figs can last 18 to 24 months.

You can oven-dry figs following these steps:

1. Preheat oven to 140 degrees F (or lowest setting with the oven door open).
2. Wash figs thoroughly with water. Dry.
3. Cut the figs in half from stem to tip.
4. Lay figs cut side up on a well-ventilated rack.
5. Place figs in the oven, turning occasionally through drying process.
6. Let figs dry for 8–24 hours, until the outsides are leathery and no juice can be seen on the inside.

Figs are commonly made into jams and preserves to allow them to keep longer. You can also freeze figs within 12 hours of harvesting to extend their freshness.

Risks and Side Effects

People with skin and allergies to mulberry, natural rubber latex or weeping fig could have potential reactions to fig tree components, such as the fruit and leaves. If you’re harvesting the fruit directly from the tree, it’s best to wear long sleeves and gloves.

People with diabetes should be cautious when consuming or using figs medicinally, as they have effects on glucose levels in the blood. This also goes for those on diabetes medication and insulin, as the fruit can alter their effectiveness. As always, speak with a doctor before using figs medicinally or as a supplement.

Final Thoughts

• Figs nutrition can be boosted by drying the fruit.
• Figs provide powerful antioxidants, help fight cancer, treat common illnesses, contain antibacterial and antifungal properties, and provide potassium, fiber and other depleted nutrients.
• Fig leaves are antidiabetic, help treat skin cancer and have anti-wrinkle capabilities.
• Figs only last seven to 10 days after they’re picked, but you can dry figs to extend their shelf life and boost some of their nutrients.
• Figs make a great addition to many recipes and are also a tremendous, healthy snack.

The post Figs Nutrition: The Anticancer, Fiber-Rich, Antibacterial Powerhouse appeared first on Dr. Axe.

Peanut oil is a popular choice for fried foods thanks to its low cost, versatility and high smoke point. Interestingly enough, it’s also been linked to some health benefits, including improved heart health and better blood sugar control.

However, there are several downsides to consider as well, especially when it comes to its ability to oxidize easily and its content of omega-6 fatty acids.

So is peanut oil healthy for frying? How long is peanut oil good for, and how can you add this common cooking oil to your daily diet?

Here’s what you need to know.

What Is Peanut Oil?

Peanut oil is a type of vegetable oil produced from the seeds of the peanut plant. This vegetable oil is commonly used in many parts of the world and considered a staple in Southeast Asian and Chinese cuisines.

What can peanut oil be used for?

In some cases, it is used to boost the flavor of certain dishes and add a nutty aroma, much like sesame oil.

Because of its high smoke point, many also use refined varieties for frying foods in large quantities, such as french fries.

Other potential peanut oil uses include soap-making and biofuel production. It can also be used as a gentle and hydrating massage oil.

The peanut plant originates in South America. It is thought to have been grown in Peru or Brazil thousands of years. The history of the oil itself can be traced back to the 1800s, when the French began experimenting with its production and started using it to make soap.

During World War II, it also skyrocketed in popularity due to the low peanut oil prices and shortages of other cooking oils.

This common cooking oil has also garnered a good amount of attention in recent years after claims emerged that peanut oil in vaccines could contribute to the rise in the prevalence of peanut allergies. However, this myth has been repeatedly debunked as false in the years since.

Types

There are several types of peanut oil available, each of which differs based on the processing methods used to produce it and the taste and aroma that it provides.

• Refined peanut oil: Often considered the best oil for deep-frying, this type of oil undergoes a high level of processing, which removes the proteins that cause allergic reactions in those with an allergy to peanuts.
• Gourmet peanut oil: This type of unrefined oil is usually roasted, giving it an intense, nutty flavor and aroma. It works well in stir-fries along with a variety of other baked goods and cooked dishes.
• Cold-pressed peanut oil: This form of oil is produced by crushing the peanuts rather than exposing them to high temperatures. This helps retain the nutritional value and preserves the nutty flavor of the oil.
• Peanut oil blends: Many manufacturers combine peanut oil with other inexpensive oils, such as soybean oil, to make a blend that’s ideal for frying. This helps keep costs low for consumers on a budget.

Nutrition Facts

Peanut oil is high in calories and fat, with the majority of its fat composition coming from monounsaturated and polyunsaturated fatty acids. It also contains a bit of vitamin E and is rich in omega-6 fatty acids as well.

A one-tablespoon serving of peanut oil (about 13.5 grams) contains approximately:

• Calories: 119
• Total Fat: 13.5 g
  • Saturated Fat: 2.3 g
  • Polyunsaturated Fat: 4.3 g
  • Monounsaturated Fat: 6.4 g
  • Trans Fat: 0 g
• Vitamin E: 2.1 mg (14% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Potential Benefits

1. Good Source of Vitamin E

Peanut oil is a great source of vitamin E, a fat-soluble vitamin that acts as an antioxidant. Promising research also shows that this potent micronutrient could improve immune function and may help protect against heart disease, cancer, eye problems and dementia.

It’s also rich in both mono- and polyunsaturated fatty acids, both of which can be beneficial to health.

2. May Help Protect Heart Health

According to the American Heart Association, decreasing your intake of saturated fats and replacing them with polyunsaturated fats could reduce the risk of heart disease by up to 30 percent. Further research notes, “Many studies have revealed that consumption of peanuts or peanut oil is associated with reduced cardiovascular disease (CVD) risk and may improve serum lipid profiles, decrease LDL oxidation, and exert a cardio-protective effect. Frequent intake of peanut and its products may reduce the risk of colorectal cancer.”

3. May Help With Insulin Sensitivity

Another study published in PLoS Medicine showed that swapping saturated fats for polyunsaturated fats could significantly reduce blood sugar levels and improve the secretion of insulin, an important hormone involved in blood sugar control. In fact, a study conducted on mice found that “consumption of peanut oil, which is high in oleic acid, was able to reverse the high glucose levels of all type 2 diabetic mice (8 out of 8) and normalize values by 21 day treatment of peanut oil, whereas the blood glucose levels of type 1 diabetic mice remained unaffected.”

4. Cheap and Convenient

Besides the possible health benefits, cooking with peanut oil can also be an affordable and convenient choice over other cooking oils. Not only are there many options for where to buy peanut oil, but it’s also versatile and flavorful as well.

In fact, another potential benefit of this common cooking oil is the peanut oil smoke point. It’s often considered the best oil for frying because it’s cheap, widely available and can withstand relatively high temperatures.

Unrefined oils have a smoke point of 320 degrees Fahrenheit, which is about the same as regular olive oil. Refined oil, on the other hand, typically has a higher smoke point, which is generally about 450 degrees Fahrenheit.

Potential Risks and Side Effects

So is it healthy to cook with peanut oil, or is peanut oil bad for you? There are definitely some downsides to consider.

1. Prone to Oxidation

Although refined varieties of the oil do have a relatively high smoke point, they may not be the best choice for high-heat cooking. This is because they are high in unsaturated fatty acids, which are more susceptible to oxidation when exposed to heat.

This leads to the buildup of harmful free radicals in the body and an increase in oxidative stress, which can have detrimental effects on several aspects of health.

Oxidative stress can trigger inflammation and contribute to a number of chronic health issues, including cancer, heart disease, rheumatoid arthritis and neurological conditions.

2. High in Omega-6

This common cooking oil is also high in omega-6 fatty acids, which can increase levels of inflammation in the body. Sustaining high levels of inflammation can also be harmful to health and could increase the risk of chronic disease.

Another common question is: Is peanut oil keto? While it definitely can fit into a healthy ketogenic diet, it’s best to pick minimally processed, unrefined forms whenever possible to maximize the potential health benefits.

And keto or not, it should also be paired with a variety of other healthy fats as part of a well-rounded diet, such as olive oil, coconut oil or avocados.

3. Could Trigger Allergies

Additionally, while refined peanut oil is considered non-allergenic, unrefined peanut oil can trigger food allergy symptoms in those with an allergy to peanuts and should be avoided.

Many people wonder about the connection between peanut allergy and peanut oil consumption.

While refined varieties are considered safe for those with a peanut oil allergy, unrefined types are not. Therefore, it’s important to opt for refined varieties or choose other healthy cooking oils instead if you have an allergy to peanuts.

Does peanut oil go bad? How long does peanut oil last, and how can you tell if peanut oil has gone bad?

If left unopened, most types can stay fresh for up to one to two years. If the oil becomes cloudy, changes color or takes on an unpleasant smell, it’s best to discard.

Another common question is: Can you reuse peanut oil after frying? While you can reuse the oil, it’s important to remove any food particles first.

Additionally, keep in mind that the oil does break down with each use, so reusing it multiple times can cause the quality to quickly deteriorate.

Finally, although this oil is associated with several health benefits, it also oxidizes easily and is high in pro-inflammatory omega-6 fatty acids. Therefore, it’s important to round out your diet with a variety of other healthy fats, including nuts, seeds, coconut oil, extra-virgin olive oil, MCT oil or avocados.

Peanut Oil Substitutes

Wondering what is the healthiest oil to cook with and what you can use as a suitable substitute for peanut oil?

Olive oil is one of the most well-known and popular oils available, and it is often considered one of the healthiest oils to cook with.

Is peanut oil better than olive oil?

Both are low in saturated fat and high in unsaturated fatty acids. Additionally, extra-virgin olive oil and unrefined peanut oil also have a similar smoke point of around 320 degrees Fahrenheit.

The main difference between peanut oil vs. olive oil, however, is that olive oil is made up almost entirely of monounsaturated fats whereas peanut oil contains both mono- and polyunsaturated fats.

Coconut oil is a great alternative for a high-heat cooking oil. It has a high smoke point and is rich in medium-chain triglycerides, which are a beneficial type of fatty acid.

Avocado oil is another healthy option for a peanut oil substitute. With a smoke point of 520 degrees Fahrenheit, it’s ideal for sautéeing, baking, frying and roasting.

Like olive oil, it’s composed almost entirely of heart-healthy monounsaturated fats.

Is peanut oil better for you than vegetable oil? What  are the differences between peanut oil vs. vegetable oil?

Most products labeled “vegetable oil” are actually a blend of several different types of oil, including canola, soybean, corn or safflower oil. Vegetable oils generally have a comparable nutrition profile, with high amounts of pro-inflammatory omega-6 fatty acids, lots of unsaturated fats and minimal saturated fat in each serving.

The main difference between peanut oil vs. canola oil and other types of vegetable oils, however, is that organic peanut oil tends to have a longer shelf life.

If you do decide to give it a try, be sure to select unrefined, cold-pressed varieties whenever possible to maximize the nutritional value.

Final Thoughts

• Peanut oil is a type of cooking oil made from the peanut plant, which is commonly used in Southeast Asian and Chinese cuisines.
• There are several different types available, including refined, gourmet, cold-pressed and blended varieties.
• Is peanut oil good for you? Each serving contains a good amount of vitamin E and mono- and polyunsaturated fatty acids, which can be useful for heart health and blood sugar control.
• The peanut oil price, versatility and widespread availability may also be beneficial for consumers.
• Despite the relatively high smoke point of peanut oil, it’s also high in unsaturated fatty acids, which are more susceptible to oxidation when exposed to heat. It also contains a high amount of pro-inflammatory omega-6 fatty acids.
• For this reason, it’s not the best frying oil compared to other varieties like coconut oil or avocado oil.
• Because of the downsides associated with this popular cooking oil, it’s best to balance your diet with a variety of other healthy fats as well, including avocados, nuts, seeds and coconut oil.

The post Is Peanut Oil Good or Bad for Health? Separating Fact vs. Fiction appeared first on Dr. Axe.

Most of us know what a mango is and what mango nutrition provides, but have you ever heard of a mangosteen? You’re forgiven if you haven’t, as this Southeast Asian fruit was banned in the U.S. until October 2007 because it was thought to harbor Asian fruit flies.

Thankfully, however, this health-boosting fruit is no longer on the ban list, and that’s a good thing because research studies show this fruit has some pretty amazing benefits. Also known as the “queen of fruits,” mangosteen has been used to naturally treat a wide variety of health concerns for centuries by the people of Southeast Asia. Benefits of mangosteen include it being high in fiber yet low in calories, as well as having a good serving of vitamin C.

It’s always been popular in Southeast Asia, but why has it been gaining popularity around the world and is now commonly sold as a health superfood supplement? Well, we now know it not only contains an impressive array of essential vitamins and minerals, but it also contains a group of phytochemicals called xanthones.

What are the health benefits of mangosteen? Research reveals that this tropical fruit can boost the immune system, decrease inflammation and even fight cancer.

One Brazilian study even showed that an extract of mangosteen had both antimicrobial and anti-tumor abilities and therefore has therapeutic potential in treating infectious diseases as well as cancer.

What Is Mangosteen?

Mangosteen is one of the “strange fruits” sometimes confused with rambutan, which is a red spiky fruit. The mangosteen plant, or Garcinia mangostana, is a tropical tree from the Clusiaceae family, which is native to Southeast Asia. There are now mangosteen Hawaii growers also.

A mangosteen tree produces tart yet sweet fruit that’s deep purple when ripe. The purple mangosteen, known simply as mangosteen, is a fruit easy to love with its sweet and tangy taste.

What does mangosteen taste like? It has a similar flavor to lychee fruit, but it’s sweeter and so delicate that it melts in your mouth.

Under favorable conditions, the slow-growing mangosteen tree can reach a height of 31 feet, and individual trees have been reported to yield more than 1,000 fruits in a season. The tree itself has thick, dark green, glossy leaves and large, rose-pink flowers. These trees generally don’t grow well outside of the tropics.

The fruits are the size of a small orange, round or flattened on the ends. Mangosteens have a thick, hard, deep red rind surrounding snow-white flesh, which is in segments resembling those of a mandarin orange.

Highly valued for its juicy, delicate texture and slightly astringent mangosteen flavor, this exotic fruit has been cultivated in Java, Sumatra, Indochina and the southern Philippines from antiquity.

This fruit is said to have made its introduction into the Western Hemisphere when it was first grown in English greenhouses in 1855. It then went on to became established in several of the West Indian Islands (most notably Jamaica) and later on the mainland in Ecuador, Guatemala, Honduras and Panama. In the 1800s, Queen Victoria is said to have offered knighthood to anyone who brought her fresh mangosteens from Asia.

Nutrition Facts

One cup (196 grams) serving of canned, drained mangosteen in syrup contains about:

• Calories: 143
• Total Carbohydrates: 35.1 g
  • Fiber: 3.5 g
  • Sugar: g
• Total Fat: 1.1 g
• Protein: 0.8 g
• Cholesterol: 0 mg
• Sodium: 13.7 mg (0.6% DV*)
• Copper: 0.14 mg (16% DV*)
• Folate: 60.8 mcg (15% DV*)
• Manganese: 0.2 mg (9% DV*)
• Phosphorus: 15.7 mg (8% DV*)
• Vitamin C: 5.7 mg (6% DV*)
• Magnesium: 25.5 mg (6% DV*)
• Zinc: 0.4 mg (4% DV*)
• Iron: 0.59 mg (3% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Fights Cancer

Mangosteen has been the focus of many anticancer studies, and results have been very positive to date support their standing as cancer-fighting foods.

The mangosteen fruit itself is said to contain at least 20 known xanthones, and the majority of those are found in the fruit wall or pericarp.

Findings from research conducted in 2008 by the Gifu International Institute of Biotechnology in Japan showed that one xanthone from mangosteen in particular, known as alpha-Mangostin, was found to have a cancer-preventive effect on animal subjects. This study concluded that xanthones should be used as an agent for cancer prevention and as cancer treatment in combination with other therapies.

A study published in 2016 in the International Journal of Oncology looked at the anticancer activity of mangosteen’s alpha-mangostin on human breast cancer cells. The research indicated that α-mangostin induced programmed cell death of cancer cells, and it was concluded that α-mangostin may be used as a food supplement as well as a potential therapeutic compound for breast cancer.

Skin cancers are often resistant to conventional chemotherapy, but mangosteen has shown ability to naturally fight cancers of the skin. One study published in Food and Chemical Toxicology examined the anti-skin cancer properties of crude ethanol extract of mangosteen pericarp on human squamous cell carcinoma and melanoma.

The mangosteen extract showed strong anti-skin cancer effects on both skin cancer cell lines, showing its potential as skin cancer natural treatment.

Research has also shown that xanthones from mangosteen extracts are natural chemopreventive agents and have potential as anticancer drugs. Xanthones from the pericarp, whole fruit, heartwood and leaf of mangosteen are known to possess a wide spectrum of pharmacologic properties, including antioxidant, anti-tumor, anti-allergic, anti-inflammatory, antibacterial, antifungal and antiviral activities.

The ability of xanthones to both prevent and treat cancer have been demonstrated in different stages of cancer formation, including initiation, promotion and progression. The xanthones have also shown their ability to control cancer cell division and growth, programmed cell death, inflammation, and cancer metastasis.

2. Combats Inflammation and Allergies

Scientific research has shown that extracts of mangosteen have both anti-allergy and anti-inflammatory properties. One study specifically showed that these extracts worked better at inhibiting pro-allergy prostaglandin than an anti-allergy drug used in Japan.

The extracts proved to be potent and successful inhibitors of the release of histamine and prostaglandin, which are both associated with inflammation in the human body as well as allergies.

Research reveals that alpha- and gamma-mangostins are two specific bioactive substances of the fruit that have been shown to have anti-inflammatory effects.

3. Lowers Blood Sugar

Is mangosteen good for diabetes? It can be a helpful way to prevent and keep diabetes under control because it helps maintain normal blood sugar levels.

It has been shown to act as an alpha-amylase inhibitor, which means that it inhibits enzymes that cause starches to break down into glucose. A study published in the Journal of Agricultural and Food Chemistry showed that the fruit contains compounds that are comparable to that of acarbose, a prescription drug used for type 2 diabetes symptoms.

Mangosteen’s blood sugar-lowering ability is said to come from its tannic acid and even more so from its oligomeric proanthocyanidin complexes (OPCs). OPCs are naturally occurring plant metabolites that are widely available in fruits, vegetables, nuts, seeds, flowers and bark.

In addition to being good for blood sugar, OPCs are primarily known for their antioxidant activity. They’ve also been reported to demonstrate antibacterial, antiviral, anticarcinogenic, anti-inflammatory, anti-allergic and vasodilatory actions.

4. Improves Acne

Mangosteen has been shown to be an effective home remedy for acne. One study out of Thailand compared the fruit to other plants and determined that it possessed the most significant antioxidant activity and reduced the production of reactive oxygen species, two factors that affect the growth of acne.

Mangosteen (Garcinia mangostana) was not only highly effective at scavenging free radicals, but it was also able to suppress the production of pro-inflammatory cytokines that contribute to acne formation.

5. Boosts Heart Health

Increased oxidative stress and a deficit in antioxidants are two factors that are believed to play a role in heart attack occurrence. Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.

A study conducted by the Centre for Advanced Studies in Botany at the University of Madras in India on animal subjects showed the cardioprotective effect of alpha-mangostin, a xanthone derivative from mangosteen. The fact that mangosteen is high in xanthones, which are extremely powerful antioxidants, may be helpful in reducing heart attack risk.

6. Bolsters Immunity

Mangosteen nutrition is packed with xanthones, which support many of vital functions of the body, including immune health.

It’s also a decent source of vitamin C, which helps scavenge harmful, pro-inflammatory free radicals that can cause illness. Vitamin C benefits also have been shown to stimulate both the production and function of leukocytes, the white blood cells that protect the body against both infectious disease and foreign invaders.

7. Aids Digestion

Another one of the major mangosteen benefits is its positive effect on the digestive system. As a high-fiber food, this fruit makes an excellent choice for digestive health.

Consuming fresh mangosteen fruit can help ward off constipation and all of the digestive distress that goes along with this common health concern.

By consuming the fiber found in this tasty fruit, you also increase your intake of prebiotics, which help probiotics flourish inside your intestines. When you take of care of your digestive system, you can help the health of your entire body so don’t underestimate the importance of consuming fiber-rich foods like mangosteen on a daily basis.

8. Possibly Encourages Weight Loss

Is mangosteen good for weight loss? Studies in recent years point toward the potential for mangosteen to help with weight loss efforts.

A scientific review published in 2015 indicated that the fruit and its constituents may have the ability to aid in the prevention and treatment of obesity.

A research study published in 2016 fed mice subjects a high fat diet along with a mangosteen supplement gained less weight compared to the control group. The mangosteen-supplemented mice also exhibited reductions in their LDL “bad” cholesterol.

The researchers conclude that the study results suggest that “mangosteen extract exerts antiobesity effects by regulating energy metabolism and hepatic lipid homeostasis.”

Similarly, an eight week clinical randomized, double-blind, placebo-controlled study reveals how the subjects who drank mangosteen juice in various amounts (3, 6 or 9 ounces twice daily) exhibited a “trend” toward a decrease in body mass index (BMI).

How to Eat

Wondering how to open mangosteen and how to eat mangosteen? Don’t worry, these tropical fruits really aren’t that difficult to open or consume.

Simply score the outer rind with a serrated knife along the center line of the fruit, trying not to slice through to the pulp. Next, twist off the top half and the edible sections of the fruit are ready for eating inside. Just be careful not to let any juice from the purple rind stain your clothes because it can be difficult to wash off.

You can eat the sections by themselves as a snack or you can add them to healthy recipes.

When you do have the option to pick whole, fresh fruits, opt for those with a firm, deep purple outer rind, which means it’s ripe. Optimal mangosteens have healthy-looking green caps and a glossy shine on their outer skins. Avoid mangosteens that have cracks with juices oozing out or hardened beads of yellow resin.

If you open a mangosteen and it has a yellow section, it will taste very bitter. You ideally want aril sections inside that are opaque white and firm, not yellowish or translucent. A ripe mangosteen has a very short shelf life. It can typically last a few days with no refrigeration.

Refrigeration can help it to last longer, but it causes cold damage so it is best to store them at room temperature and eat them quickly. If you do need to store in the fridge, it’s recommended to limit cold damage by wrapping the fruit in newspaper and putting it in the upper part of your refrigerator.

Mangosteen is also readily available at health stores and online as a super fruit supplement in various forms, including mangosteen capsules and powder. There’s also mangosteen tea and liquid mangosteen juice.

In Southeast Asia, summer is mangosteen season. Buying mangosteen fresh in the U.S. can be difficult, but if you’re going to find them, your best bet is Asian markets.

It’s easier to find this unique fruit frozen or canned in syrup. You can also order fresh mangosteen online, but it’s a bit pricey.

Recipes

If mangosteen isn’t eaten raw or in juice form, then it’s most commonly added to smoothie recipes for a strong punch of nutritional benefits. If you’re opting for the juice, then you could juice the white inner sections of the fruit yourself or buy the juice pre-made.

You could also try using fresh mangosteen in savory dishes.

Many subscribe to the idea that mangosteen fruit segments also go well with other fresh fruits like like papaya, watermelon, pineapple and grapes. A fruit salad combining all or some of these fruits makes for a very tasty and very healthy dessert.

Risks and Side Effects

If you’re new to enjoying mangosteen and eating the fresh fruit, just be aware that some sections might have hard, bitter mangosteen seeds that you’ll need to spit out.

Always talk with your healthcare professional before using any super fruit supplement if you have health concerns. Mangosteen side effects from taking a mangosteen supplement may include an increased risk of bleeding in people with bleeding disorders.

Due to its possible ability to slow blood clotting, you should stop taking mangosteen two weeks before any surgery.

If you’re pregnant or breastfeeding, there has not been a lot of reliable information to say whether using mangosteen as a supplement is completely safe or not, so stay on the safe side and avoid supplemental forms (such as a mangosteen capsule) of this tropical fruit.

Final Thoughts

• This Southeast Asian fruit was banned in the U.S. until October 2007 because it was though to harbor Asian fruit flies. Thankfully, however, this health-boosting fruit is no longer on the ban list, and that’s a good thing because it’s been shown to have some pretty amazing benefits.
• There are many potential mangosteen fruit benefits. Research has shown they can help fight cancer, combat inflammation and allergies, lower blood sugar, improve acne, boost heart health, bolster immunity, and aid digestion.
• Avoid mangosteens that have cracks with juices oozing out or hardened beads of yellow resin. If you open a mangosteen and it has a yellow section, it will taste very bitter. You ideally want aril sections inside that are opaque white and firm, not yellowish or translucent.

The post Mangosteen Benefits for Fighting Cancer & Boosting Heart Health appeared first on Dr. Axe.

The poppy plant (species name Papaver somniferum) has been valued for its ability to produce medicinal oil and seeds for thousands of years by civilizations around the world. The ancient Greeks and Romans even documented their use of poppy seeds as far back as 3,000 years ago.

Where are you most likely to come across poppy seeds today? Recipes that commonly include poppy seeds include lemon poppy muffins, salads made with poppyseed dressing, brown rice stir-fries, whole grain breads and pastries, and of course everything bagels.

Some of the benefits that poppy seeds offer include providing manganese, calcium, copper, zinc, iron, linoleic acid (and omega-6 fatty acid) and fiber. Even a small daily dose of poppy seed may help manage symptoms like constipation, dry skin, achy joints and weak bones.

What Are Poppy Seeds?

Poppy seeds are edible, tiny, kidney-shaped seeds that are harvested for use in cooking or as a source of poppy seed oil. They are most commonly black seeds but can also be white or deep blue. Where do poppy seeds come from? As the name implies, poppy seeds come from the poppy seed plant (Papaver somniferum), sometimes just called “poppies.”

Some refer to poppy seeds as oliseeds. Oliseeds are several species of seeds that are cultivated to yield oil that is isolated and extracted for various uses. Although poppy seed oil might not be a staple in many people’s kitchens, oil from the poppy seed plant does have a number of uses in the food manufacturing, soap, paint and varnish industries.

Although sap found on the surface of poppy seed plants also produces opiates that are used in the drug and pharmaceutical industries (more on this below), eating poppy seeds doesn’t have any psychological effects. Poppy seeds (papaver somniferum) get their flavor mostly from the compound called 2-Pentylfuran. They are usually harvested when they are ripe and dried if they are being been used in food manufacturing. The seeds also are harvested when their pods are immature and green if they are being used for opiates.

Poppy seeds have long been used to help manage a variety of health conditions, including:

• Asthma
• Constipation
• Diarrhea
• Coughs
• Difficulty sleeping
• Vesicoenteric fistula (a condition in which the bowel and bladder are abnormally connected). Poppy seeds are used to diagnose vesicoenteric fistula when about 35–250 grams of poppy seed is mixed with a drink or yogurt, taken by mouth. Then urine is monitored for 48 hours thereafter.
• Certain types of cancer

Nutrition Facts

One tablespoon (8.8 grams) of poppy seeds contains approximately:

• Calories: 46
• Total Carbohydrates: 2.5 g
  • Fiber: 1.7 g
  • Sugar: g
• Total Fat: 3.6 g
  • Saturated Fat: 0.4 g
  • Polyunsaturated Fat: 2.5 g
  • Monounsaturated Fat: 0.5 g
  • Trans Fat: 0 g
• Protein: 1.6 g
• Cholesterol: 0 mg
• Sodium: 2.3 mg (0.1% DV*)
• Manganese: 0.6 mg (29% DV*)
• Calcium: 126 mg (13% DV*)
• Magnesium: 30.4 mg (8% DV*)
• Phosphorus: 76.1 mg ( 8% DV*)
• Copper: 0.1 mg (7% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, poppy seeds also contain some thiamine, iron, zinc, vitamin E, folate, choline, potassium and selenium.

Studies show that consuming even high amounts of poppy seeds, between 35–250 grams at one time (the equivalent of three to eight tablespoons), is safe for most adults. However, larger quantities of poppy seed may cause digestive issues due to blocking the bowels.

Health Benefits

Here are some of the top health benefits of poppy seeds:

1. Great Source of Manganese

Manganese is a nutrient that’s beneficial for preventing conditions like weak bones, osteoporosis, inflammation, painful joints (osteoarthritis), anemia and PMS (premenstrual syndrome). Just one tablespoon of poppy seed provides nearly 30 percent of your daily manganese needs.

Manganese plays an important role in creating and activating multiple enzymes. Plus it has antioxidant effects and may protect mitochondria while limiting oxidative stress.

2. Low in Carbs and Sugar but Provides Fiber

Like other seeds, such as chia and flax, poppy seeds are considered a high-fiber food. Fiber is helpful for digestion and preventing constipation.

In addition to eating sources of fiber like vegetables (plus fruits, legumes and grains if you’re not eating low-carb), incorporating seeds and nuts is an easy way to boost overall nutrient and fiber intake.

3. Good Source of Healthy Fats (Omega-6s)

Poppy seeds are relatively high in linoleic acid, a type of omega-6 fatty acid. We often hear that omega-6 fats are “pro-inflammatory” and not as beneficial as omega-3s, but the truth is that we need both types of essential fatty acids. Linoleic acid is an unsaturated fatty acid found in a wide variety of plant glycosides, especially those with high oil content, such as poppy seed.

Consumption of linoleic acid in moderate amounts (this is key because very high consumption has not been shown to be beneficial) may have positive effects on heart health. For instance, it can help reduce blood cholesterol levels and prevent atherosclerosis.

However, for the most health benefits it’s not recommended that we consume high amounts of refined vegetable oils, which are very high in omega-6s. Rather, we should eat a variety of whole foods that provide different types of fats (like seeds, nuts, meat, eggs, olive oil, etc.)

4. Provides Calcium, Phosphorus and Magnesium

Eating poppy seeds is a good way to acquire essential minerals that help keep bones strong, including calcium, phosphorus and magnesium.

5. Nourishes Skin

Poppy seed milk and oil are known for hydrating and healing skin. These products may be helpful for managing eczema and inflammation of the skin, itchiness, dryness, peeling and dandruff.

The best way to use poppy seeds on your skin is to apply poppy oil or paste to the affected area, ideally with other helpful ingredients like almond oil, essential oils or honey.

Uses in Ayurveda and TCM

Ancient civilizations that are known to have grown poppy flowers and poppy seeds include the Romans, Greeks, Egyptians, Minoans and Sumerians. Historians believe that from approximately 2700 to 1450 BC, poppy plants were grown by Minoans for their beneficial seeds, milk, opium and honey.

Poppy seeds have deep roots in Central and Eastern Europe, where they have been used for centuries to make whole or ground poppy seed meal that’s a common ingredient in pastries and breads. A traditional dessert in Poland called makowiec (Ma-KOH-viets) calls for poppy seeds to be added to the filling, while in Hungry poppy seed rolls known as Beigli are a favorite sweet snack.

According to Ayurvedic medicine, poppy seeds can serve as a natural sedative and sleep aid. They are used to make a calming beverage by steeping the seeds with other healing ingredients, like coconut powder, cumin, nutmeg, turmeric and ghee. It’s believed that poppy seeds help induce relaxation and promote restful sleep because of their trace amount of narcotics, although this hasn’t been proven.

Poppy seeds are said to increase cold, oily and heavy qualities, so they are best suited for Pita and Vata doshas. In addition to their calming quality, they are valued for nourishing the reproductive organs, protecting bones and skin, soothing tense muscles, clearing the nasal passageways, and relieving burning and constipation.

In Traditional Chinese Medicine, black seeds are believed to help support the lungs, large intestines and kidneys. Poppies (or poppy capsules that are sometimes used) have sour and astringent properties. That is why they are utilized to help with breathing, digestion and relieving pain. Crushed, dried poppy capsules can be found at some Asian markets and specialty stores.

Relationship with Opium

You may have heard that eating poppy seeds can introduce opiates (such as heroin, morphine and codeine) into your body. This is actually true. In fact, if you have an upcoming drug test, it’s recommended that you avoid eating poppy seeds beforehand just to be safe. For example, federal prisons do not allow prisoners to eat poppy seeds and require prisoners to sign a form agreeing to abstain from eating poppy seed products while taking authorized leaves of absence.

Opium is considered a highly addictive narcotic. It has sedative, tranquilizing, depressant, soporific, anesthetic and analgesic effects. While eating poppy seeds can potentially cause you to consume trace amounts of opiates, they don’t actually make you feel high.

The outer pod/surface of poppy seeds (papaver somniferum) has been found to produce sap that contains opiates. The plant that produces poppy seeds is the same one that is used to make heroin and morphine. Poppy seeds themselves only have trace amounts of opiates, but the sap can be concentrated so that it has stronger effects.

When poppy seed is soaked in water to make “poppy seed tea,” some opiates can seep into the water and cause a number of side effects when consumed. However, a very high quantity of seeds would need to be used to make a poppy tea that is strong enough to have psychological effects — somewhere around 300–400 grams depending on the levels of opiates in different types of seeds.

How much poppy seeds would you need to consume to fail a drug test? Having poppy seeds does not automatically mean you will fail a drug test. On average, poppy seeds contain between 0.5 to 10 micrograms of morphine per gram. Compare this to a standard dose of medically prescribed morphine, which contains between 5,000 to 30,000 micrograms. You would need to consume a very large amount of poppy seeds to consume considerable amounts of opiates.

Most drug tests today pick up on levels of opiates in urine that are greater than 2,000 to 3,000 ng/ml, so it’s possible they could detect opiates from normal amounts of poppy seeds found in foods. Still, it’s not likely.

How to Use

Where can you buy poppy seeds? Poppy seeds should be available in large grocery stores, health store foods (look in the “bulk bin” section where nuts and seeds are  often sold), specialty markets and online.

Poppy seeds are pretty tasteless until roasted, when they take on a nutty flavor similar to sesame seeds. They pair well with flavors including garlic, onion, lemon or orange zest, rum, vanilla, raisins, heavy cream, cinnamon, nutmeg, and blanched almonds or walnuts.

You can use them just like you would sesame seeds. Ideas for adding poppy seeds to your diet include:

• Making poppy seed dressing.
• Topping oatmeal or yogurt with mixed nuts and seeds, including a teaspoon or so of poppy seeds.
• Making gluten-free lemon poppyseed muffins.
• Adding poppy seeds to homemade bread, buns or other baked goods. Try making healthier versions of your favorite recipes using flours like almond or coconut flour.
• Making homemade granola or granola bars. Try grain-free granola with a mix of nuts, seeds and honey.
• Adding poppy seeds to chicken, tuna or salmon salad.

All nuts and seeds contain some “antinutrients” that may block absorption of some of their nutrients. Therefore, it’s ideal to soak the nuts/seeds before eating them since this reduces antinutrient content.

Another option is to grind seeds in a coffee grinder or blender to break down the hard outer shells before eating them. When pulverized, ground seeds can be used as a flour in most gluten-free recipes, like pancakes, muffins, breads and even pastas. Seeds are sensitive to sunlight and heat, so always store them in a sealed, glass container in your refrigerator or freezer to keep their fatty acids from becoming rancid.

In some countries, you’ll find poppy seed paste is available commercially in tubes or cans. Normally, these pastes are used in dessert-making and contain a mixture of poppy seed, sugar, water and an emulsifier to keep the paste from separating. In the U.S., you can find poppy seed pastes under brand names like Solo and American Almond. These pastes are typically used like jam or almond paste to make filling for cakes, pastries, croissants, etc.

How can you grow poppy seeds at home? Due to their complicated history as a source of opiates, it’s actually illegal to grow poppies in the United States. However, some people still choose to plant poppy flowers (such as species (P. somniferum, P. paeoniflorum and P. rhoeas) in their gardens because poppies produce nice-looking, pink or red flowers.

Risks and Side Effects

Just like with other seeds and nuts, in some people, eating poppy seed can cause allergic reactions. This is not very common, especially compared to allergies in response to peanuts or almonds, but it is possible. You’re most likely to be allergic to poppy seed if you also have allergic reactions to hazelnut, rye grain, kiwi, sesame or buckwheat.

While most people can eat food quantities of poppy seed with no problem, you should discuss using larger medicinal amounts with your doctor if you have a history of bowel-related problems, allergies or you’re pregnant/breastfeeding.

Final Thoughts

• Poppy seeds (papaver somniferum) are small black/white/blue seeds that provide manganese, calcium, copper, zinc, iron, linoleic acid (and omega-6 fatty acid) and fiber.
• They are believed to have natural sedative effects and may help support restful sleep. While eating poppy seeds won’t get you high, the poppy seed plant is also used to make opiates (including heroin and morphine). The seeds themselves have very trace amounts of opiates, although sometimes they can cause false positives on drug tests.
• Poppy seeds can be added to granola, dressing, yogurt, chicken salads and baked goods. They may help relieve constipation, support bone health, and reduce coughs.

The post Poppy Seeds: Healthy, Beneficial Food or Potential Opiate? appeared first on Dr. Axe.

You know those bright red lollipops, candies, ice creams and baked goods? Chances are they’re made with carmine, a common red food and cosmetic dye.

Unlike other natural food dyes, like annatto (which comes from the seeds of the achiote tree), carmine is made with crushed insects. That’s right — insects that are dried, ground and used to make a colorant.

On the other hand, this red colorant is not made from synthetic, potentially dangerous ingredients like coal or petroleum (like Red dye 40), so could it be considered the healthiest option?

Carmine does come with potential side effects, and it is, after all, made with insects, so it may be best to avoid it altogether.

What Is Carmine?

Carmine is a dye that’s found in some food products to create a red color. The food colorant is also called cochineal extract, which comes from the insect species Dactylopius coccus Costa.

These cochineal bugs used to harvest carmine are mainly harvested in Peru and the Canary Islands, where the insects live on prickly pear cacti.

Carmine uses date back to the 1500s, when the Aztecs used these insects to dye fabrics. You may understand the use of insects to make dyes back when resources were limited, but what’s the purpose of carmine food dye today?

The main purpose is to make packaged foods appear more vibrant. So you may wonder: Is it really necessary to kill thousands and thousands of insects just so our foods appear more red?

The red dye is used in a range of food and cosmetic products, including:

• Candy
• Ice cream
• Children’s snacks
• Cake mix
• Juices
• Burgers
• Sausages
• Yogurt
• Lip sticks
• Eyeshadows
• Shampoos
• Lotions
• Pill coatings

Indigo carmine is another type of dye that’s also made with carminic acid, but it does not derive from cochineal insects.

How Is It Made?

Carmine is made by crushing the female cochineal insect. The insects are harvested, sun-dried and crushed.

They are then put into an acidic solution that produces carminic acid. This creates a very bright red dye that can be altered with the use of borax or other solutions.

The pigment that results is carmine extract, and it’s used as a red “natural color” in a range of foods and body products.

This is one of the oldest human uses of an insect for natural dye. There are reports that it takes about 70,000 insects to produce just one pound of dye, and we know that even after the colorant is combined with solutions, insect proteins are still present in the dyed foods or body products.

Is It a Safe Food Dye?

Carmine may cause severe allergic reactions, which is why it needs to be labeled specifically as carmine or cochineal extract on ingredient labels.

It no longer falls under the umbrella term “natural color.”

Research shows that carmine can cause allergic reactions through direct contact, inhalation and digestion. There have been reports of occupational asthma due to carmine exposure in factories as well.

A 2001 study indicates that carmine food dye retains protein-aceous material from the crushed bugs. These proteins are responsible for the IgE-mediated carmine allergy.

Thus when people with an insect protein allergy eat foods or use products containing the food dye, they experience food allergy symptoms.

A study published in Annals of Allergy, Asthma and Immunology found that carmine can trigger anaphylaxis at doses of one milligram, even though the acceptable daily intake was up to five milligrams per kilogram of body weight. The point is it doesn’t take a large amount of the food dye to experience serious allergic reactions.

Aside from the risk of an allergic reaction, carmine is considered safe, as it’s a natural substance and isn’t linked to any specific health risks. This is far from the case for other dyes like Red 40, which comes from petroleum distillates and coal tars — and has been linked to health issues like cancer.

Risks and Side Effects

In some cases, carmine color can cause severe allergic reactions, even in very small doses. These carmine side effects may occur in people who are allergic to the insect proteins and can develop after direct contact (like with a lipstick or lotion), inhalation or consumption.

Some carmine allergy symptoms that may occur include face swelling, rash, redness and wheezing.

For people following a kosher diet, vegan diet or vegetarian diet, consuming foods or using cosmetic products containing the red food coloring wouldn’t be appropriate.

How to Avoid It

Carmine red dye is found in some processed and packaged foods, cosmetics, and body products. In foods, it is listed on the ingredient label as:

• Carmine
• Cochineal
• Cochineal extract
• Carminic acid
• Natural Red 4
• Crimson lake
• Carmine lake

The only way to completely avoid the red food coloring is by reading the ingredient label. Be sure to check the common food culprits carefully, like candies, colored yogurts, cake mixes and juices.

Conclusion

• Did you have any idea that a natural food dye used in commonly consumed packaged foods is made with crushed bugs?
• Carmine, a red food dye, is made from cochineal, an insect that’s found in Peru and the Canary Islands. The bugs are sun-dried, crushed and combined with an acidic solution to create food and cosmetic colorant.
• If eating or applying bugs isn’t enough to make you avoid this colorant, there’s also the chance of experiencing allergy symptoms, like face swelling and wheezing. Aside from these side effects, the colorant is recognized as safe.

The post Carmine: A Food Colorant Made From Crushed Bugs?! appeared first on Dr. Axe.

Prebiotic foods are types of dietary fibers that promote the activity and growth of beneficial bacteria in the gut. These substances are not digestible by the human body but serve as a source of nutrition for the beneficial bacteria in the digestive system.

They help feed probiotics, which we know benefit so many aspects of gut health and beyond. Hence, getting a good mix of prebiotic and probiotic foods in your diet can really amp up your health.

What Are Prebiotic Foods?

The term “prebiotic” is derived from the idea that these compounds are “before” (pre) probiotics, which are the live microorganisms (usually bacteria) that confer health benefits when consumed in adequate amounts.

Common types of prebiotic compounds include:

1. Inulin: Found in foods like chicory root, Jerusalem artichokes, onions, garlic and bananas.
2. Fructo-oligosaccharides (FOS): Present in foods such as onions, garlic, leeks, asparagus and bananas.
3. Galacto-oligosaccharides (GOS): Found in legumes (beans, lentils), certain vegetables and some grains.
4. Resistant starch: Found in underripe bananas, cooked and cooled potatoes, legumes, and some grains.
5. Dietary fiber: While not exclusively prebiotic, many types of dietary fiber, such as soluble fibers found in oats, barley and certain fruits, can also have prebiotic effects.

Consuming prebiotic foods can help support the growth and activity of beneficial bacteria, such as bifidobacteria and lactobacilli, in the gut. These bacteria play a crucial role in maintaining a healthy digestive system and have been associated with various health benefits, including improved digestion, enhanced nutrient absorption and a strengthened immune system.

Including a variety of prebiotic-rich foods in your diet can contribute to overall gut health and overall well-being.

Best Prebiotic Foods

1. Chicory Root

• 1 gram fiber per 60 grams

High in inulin, chicory root is one of the richest sources of prebiotics. In fact, according to research published in the Scientific World Journal, 68 percent of chicory root fiber is prebiotic fiber.

This high-fiber food comes from a plant in dandelion family, and it’s been shown to help improve the gut and several other aspects of health. It’s typically recommended to use 11 to 60 grams per day.

2. Jerusalem Artichokes

• 1.2 grams fiber per half-cup

A one-cup serving of sliced Jerusalem artichokes (about 150 grams) contains about 2.4 grams of fiber. Rich in inulin, these tubers are excellent for promoting gut health, as noted in the journal Microorganisms.

Thanks to their placement as prebiotic foods, these artichokes also can help with weight management and preventing metabolic syndrome and diabetes as well.

3. Onions

• about 2 grams fiber per cup

Onion nutrition is rich in inulin and FOS, both of which are prebiotic fibers. There are several different types of onions, and they come in varying sizes and can be consumed at varying serving sizes depending on the recipe. Overall, though, they have similar nutritional benefits, and all onions are certainly prebiotic foods.

In addition to their prebiotic gut-related benefits, onions have also been shown to support heart, bone, respiratory and immune health. They also can help lower the risk of arthritis, improve fertility, benefit sleep and even support skin health.

4. Garlic

• 1 gram fiber per clove

Like onions, garlic is a good source of FOS and inulin, and it acts like a prebiotic by preventing bad bacteria from building in the gut while also promoting the growth of good bacteria. Also like onions, the serving size depends on the recipe, but most usually call for one to three cloves.

Many of garlic’s benefits come from the compound allicin, allowing this popular spice to help combat heart disease, cancer, high blood pressure, colds and infections, hair loss, Alzheimer’s disease and dementia, diabetes, and skin issues.

5. Bananas

• 3 grams fiber per banana

Green bananas in particular contain resistant starch that acts as a prebiotic. Bananas are also loaded with potassium and can aid everything from energy levels to digestive health, mood, weight maintenance, kidney function and heart health.

6. Asparagus

• 2.8 grams fiber per cup

Asparagus nutrition contains inulin and is a good source of fiber. As such, it can help nourish the digestive tract and works as a natural diuretic.

This veggie is also high in vitamin K and antioxidants, making it good for bone health and combating inflammation.

7. Leeks

• 1.6 grams fiber per cup

Rich in inulin and a good source of fiber, leeks can help protect against cancer, heart disease, high cholesterol and infections. These prebiotic foods also can support healthy pregnancy, boost metabolism, promote weight loss and improve gut health.

8. Dandelion Greens

• about 2 grams fiber per cup

High in inulin and other prebiotic fibers, dandelion greens can be consumed raw or cooked. These greens are also high in vitamins K, A, C and E, along with calcium, iron and manganese.

Unsurprisingly with all these great nutrients, dandelion greens are great for eye health, can decrease water weight and aid in weight loss, help lower triglycerides, and protect the liver.

9. Oats

• about 8 grams fiber per cup

Oats contain beta-glucans, a type of soluble fiber with prebiotic properties, and are naturally gluten-free. Thanks to their role as prebiotic foods, oats can help lower cholesterol, protect and boost digestion, support immune health, and provide vital micronutrients and macronutrients.

10. Apples

• about 4 to 5 grams fiber per apple

Particularly rich in pectin, a type of fiber that can act as a prebiotic, apples nutrition also provides a good amount of vitamin C, B6, potassium and vitamin K, and this is true despite the variety. Whether you eat them all on their own or part of another dish, apples can help combat cancer, inflammation, heart disease, digestive issues, diabetes, asthma and arthritis.

11. Cocoa

• 2 grams fiber per tablespoon

Cocoa powder nutrition contains flavonoids that have prebiotic potential. High-quality cocoa is also high in minerals like manganese, copper, magnesium, phosphorus, iron, zinc and iron.

These traits make high-quality cocoa a surprisingly beneficial food in moderation. For instance, it may help reduce inflammation and oxidative stress, support cardiovascular and metabolic health, potentially improve mood and energy, and protect the brain and improve mental performance.

12. Flaxseeds

• 2.8 grams fiber per tablespoon

Rich in fiber, including mucilage, which has prebiotic properties, flaxseeds are also high in manganese, thiamine, magnesium, phosphorus, copper and selenium. They also provide omega-3s and antioxidants and are low in carbs and gluten-free.

Flaxseeds have been shown to help with everything from menopausal and hormonal issues to weight maintenance, cancer risk, digestion, blood pressure, diabetes, cholesterol levels, skin and hair health, and more.

13. Barley

• 16 grams fiber per half-cup

Barley nutrition contains beta-glucans and other prebiotic fibers, along with B vitamins and several important minerals, such as manganese and selenium. Thanks to those nutrients, barley is one of the better grain options out there.

In fact, it’s been found to help with weight loss, digestion, blood sugar, cholesterol, heart disease and even cancer.

14. Wheat Bran

• 12.4 grams fiber per half-cup

A good source of prebiotic fibers, wheat bran nutrition is also high in many minerals and B vitamins. Since it acts as prebiotic thanks to its fiber content, wheat bran benefits digestion, weight maintenance and more.

15. Legumes and Beans

• about 6 to 8 grams fiber per half-cup

Beans, lentils, chickpeas and other legumes contain resistant starch and other prebiotic fibers. In addition, they’re high in protein, promote regularity, support heart health, help stabilize blood sugar and may even help fight cancer.

There are so many varieties of beans and legumes to eat, including:

• Black beans
• Navy beans
• Kidney beans
• Soybeans
• Green beans
• Pinto beans
• Fava beans
• Adzuki beans
• Chickpeas
• Alfalfa
• Lentils
• Peas
• Peanuts

16. Jicama

• 6.4 grams fiber per cup

Jicama contains inulin and is a crunchy, low-calorie option that’s known to help with weight loss. In addition, jicama is a prebiotic food that can potentially increase immune function, benefit heart health, boost digestion and support bone health.

17. Seaweed

• 4 grams fiber per cup

Some types of seaweed contain prebiotic fibers along with high levels of copper, riboflavin, thiamine, iron, manganese and niacin. Here are common seaweed varieties that double as prebiotic foods:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Spirulina
• Blue spirulina
• Bladderwreck

18. Cabbage

• 1.5 grams fiber per cup

Cabbage contains inulin and is a source of fiber and many other essential nutrients. For instance, it’s extremely high in vitamins C, K and B6, and it provides several other key minerals and vitamins.

Some of the most well-known cabbage benefits include fighting arthritis, reducing the risk of osteoporosis and promoting gut health.

19. Carrots

• 3.6 grams fiber per cup

Rich in fiber, including prebiotic fibers, carrots also supply beta-carotene; vitamins A, K and B6; potassium; thiamine; and niacin. As you probably know, carrots are good for your eyes, but these prebiotic foods offer several other benefits as well.

As a high-antioxidant food, carrot can also support immune, oral, skin and brain health.

20. Radishes

• 1 gram fiber per half-cup

Radishes are surprisingly high in inulin and fiber that can support gut health. They’re also potentially useful in helping with jaundice, detoxification, osteoarthritis, and heart and skin health.

Other prebiotic foods include:

• Konjac Root
• Burdock Root
• Yacon Root
• Acacia Gum
• Psyllium Husk
• Whole-Grain Corn
• Quinoa

Including a variety of these prebiotic-rich foods in your diet can contribute to a diverse and healthy gut microbiome, which is associated with various health benefits. Keep in mind that individual responses to prebiotics can vary, so it’s a good idea to introduce them gradually and pay attention to how your body responds.

How to Get Prebiotics Into Your Diet

Incorporating prebiotics into your diet is relatively easy, as many prebiotic-rich foods are readily available and can be included in a variety of meals and snacks. Here are some practical ways to get prebiotics into your diet:

1. Eat a Variety of Fruits and Vegetables:
   • Include a diverse range of fruits and vegetables in your daily meals. Onions, garlic, leeks, asparagus, bananas, apples and artichokes are particularly good choices.
2. Choose Whole Grains:
   • Opt for whole grains such as oats, barley and wheat, which contain prebiotic fibers.
3. Include Legumes:
   • Incorporate legumes like beans, lentils and chickpeas into soups, stews, salads or side dishes.
4. Snack on Nuts and Seeds:
   • Snack on nuts and seeds like flaxseeds, chia seeds and almonds, which provide a source of prebiotic fibers.
5. Add Dandelion Greens to Salads:
   • Include dandelion greens in your salads for a prebiotic boost.
6. Use Chicory Root in Coffee or Tea:
   • Chicory root is often ground and used as a coffee substitute. You can also find chicory root tea or add it to your regular coffee or tea.
7. Experiment with Seaweed:
   • Incorporate seaweed into your diet through sushi, salads or soups.
8. Enjoy Yacon Syrup:
   • Yacon syrup is derived from the yacon plant and is a sweet syrup that contains prebiotics. Use it as a natural sweetener in moderation.
9. Include Cocoa in Your Diet:
   • Choose high-quality, dark chocolate or cocoa powder to enjoy the potential prebiotic benefits.
10. Use Whole Garlic and Onions:
    • Use whole garlic and onions in cooking, as they contain prebiotic fibers. Incorporate them into sauces, soups, stir-fries and other dishes.
11. Add Jicama to Salads or Snack Trays:
    • Jicama has a crisp texture and can be sliced into sticks for snacking or added to salads.
12. Try Prebiotic Supplements:
    • If it’s challenging to get enough prebiotics from food, consider prebiotic supplements. However, it’s always best to consult with a health care professional before adding supplements to your routine.

Remember to introduce prebiotic-rich foods gradually if you’re not used to consuming them regularly. This can help your digestive system adjust to the increased fiber intake. Additionally, staying hydrated is essential, as fiber absorbs water and can help maintain digestive regularity.

The post Top 20 Prebiotic Foods to Eat for Better Gut Health and Beyond appeared first on Dr. Axe.

While it’s possible to get all of the vitamins and minerals you need from careful food selection and a nutrient-dense diet, research shows many women still experience at least one type of nutrient deficiency, if not more.

What vitamins should a woman take on a daily basis? There are 13 vitamins all women need — all which are among the best vitamins for women to take — including vitamins C, A, D, E, K and the B vitamins (such as thiamine and vitamin B12), plus a number of important trace minerals, too.

It’s believed that around 30 percent of all women are deficient in one or more of these vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.

With that in mind, what are the most important and best vitamins for women in order to prevent deficiencies and the complications that come with them? The following are the absolute best vitamins for women.

Best Vitamins for Women

Whether you’re in your 20s, 30s, 40s, 50s, 60s, 70s or older, here are the best vitamins for women that you should make sure to get enough of. Take note of the recommended daily amounts, as many quality multivitamins for women will include at least that amount. In other cases, you may to specifically supplement with that vitamin or at least make sure to eat a lot of foods rich in that vitamin.

1. Vitamins A

Antioxidant vitamins A, C and E fight free radical damage, which is the underlying cause of aging and many diseases that affect the heart, eyes, skin and brain. For example, vitamin A works to protect healthy cells and halt cell mutations.

What is a fat-soluble vitamin? Vitamin A and other fat-soluble vitamins D, E and K have the ability to travel through fat and be stored inside body fat or organs, including the liver.

Vitamin A plays a critical role in maintaining healthy eyes and vision, neurological function, healthy skin and hormonal/reproductive health, and it supports the lungs, liver, kidneys and digestive organs.

The Recommended Daily Allowance (RDA) for vitamin A is 700 micrograms a day for adult women. Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth.

2. B Vitamins, Including Folate

B vitamins, including vitamin B12 and riboflavin, are important for a woman’s metabolism, preventing fatigue and boosting cognitive functions. They help with many cellular processes, growth and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into useable “fuel.”

Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy, developing fetuses and preventing birth defects since it helps build the baby’s brain and spinal cord. That’s why folate deficiency is extremely dangerous for pregnant women.

You can get plenty of B vitamins from animal products like cage-free eggs, fish, meat, milk and yogurt. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins since they’re at the greatest risk for deficiency. Foods especially high in folate include spinach and leafy greens, asparagus, citrus fruits, melon and beans.

When taking a supplement containing folate, be wary of synthetic folic acid. Instead, stick to fermented folic acid, which is metabolized by the body similarly to naturally occurring folate. High-quality multivitamins for women will often feature large amounts of B vitamins, particularly vitamin B12.

How much vitamin B do you need to prevent vitamin B deficiency? Here’s what the the Institute of Medicine recommends for daily intake of B vitamins among adults:

• Vitamin B1: 1.1 to 1.2 milligrams per day.
• Vitamin B2: 1.1 to 1.3 milligrams per day.
• Vitamin B3: 14 to 16 milligrams per day.
• Vitamin B5: 5 milligrams per day.
• Vitamin B6 (may be called pyridoxine): 1.3 to 1.7 milligrams per day.
• Vitamin B7: 30 micrograms per day.
• Vitamin B12 (may be called cobalamin): 2.4 micrograms per day.
• Folate: 400 micrograms per day.

3. Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many types of fruits and vegetables. It acts as an antioxidant to neutralize free radicals and reduce the risk of inflammation and disease.

A water-soluble vitamin is not stored in the body and must be consumed each day. B vitamins join vitamin C as the only water soluble vitamins.

Vitamin C not only improves immunity against colds, infections and other illnesses. Your body also uses vitamin C to synthesize important compounds like collagen, a type of structural protein that makes up connective tissue and aids in wound healing. As a result, vitamin C is also believed to help slow down skin aging and can also protect against skin damage and free radical formation caused by ultraviolet exposure.

For women at least 19 years old, 75 milligrams daily is recommended. Individuals who smoke need an additional 35 milligrams of vitamin C daily. For women who are pregnant and breastfeeding, daily amount should be between 85 and 120 milligrams.

4. Vitamin D3

Vitamin D3 is one of the most buzzed-about supplements in the health industry. It’s estimated that over 40 percent of the population is deficient in vitamin D, which plays a central role in everything from regulating mood to modulating immune cells in the body and beyond.

Vitamin D3 can be obtained from certain foods like eggs, some dairy products and certain mushrooms, but we get the overwhelming majority of our vitamin D from sun exposure.

Vitamin D3 is important for bone/skeletal health, brain functions, preventing mood disorders and hormonal balance, since it acts very similarly to a hormone once inside the body. Your best bet to make sure you get enough is to spend 15–20 minutes outside most days of the week without sunscreen on, which allows vitamin D3 to be synthesized when it comes into contact with your skin.

The RDA for vitamin D is 600 IU for women and 800 IU for adults over 70 years. However, many believe that the recommended vitamin D3 dosage should be even higher, and supplements often contain doses of up to 5,000 IU per day. Check with your healthcare provider to find the right amount for you.

5. Vitamin E

Positive effects of vitamin E include its ability to support proper functions of many organs, enzymatic activities and neurological processes. For example, consuming enough of this antioxidant vitamin, ideally from vitamin E-rich foods but also supplements, can include helping reduce the risk of prostate cancer, coronary heart disease and mild cognitive impairment.

Additionally, it can help in balancing cholesterol, repairing damaged skin, thickening hair, balancing hormones, helping PMS symptoms and  improving vision.

Getting enough vitamin E seems to be especially critical for the very young (fetuses or infants), the elderly, and women who are or may become pregnant.

The RDA for vitamin E is 15 milligrams (22.4 IU) per day for women 14 years and over, including those who are pregnant. Breastfeeding? Then up the amount to 19 milligrams (28.5 IU) per day.

6. Vitamin K

Vitamin K is important for building and maintaining strong bones, blood clotting, and preventing heart disease — currently the No. 1 cause of death among women living in the U.S. and many other western nations. Many women fall short in this valuable nutrient, which is a shame considering studies have shown that individuals who increase their intake of dietary vitamin K have a lower risk of cardiovascular mortality.

You’re most likely to be low in vitamin K if you’ve been taking antibiotics for an extended period of time, suffer from intestinal problems such as IBS or inflammatory bowel disease, or you take cholesterol-lowering medications. There are two main types of vitamin K, both of which we acquire from our diets. Vitamin K1 is found in vegetables, while vitamin K2 is found in things like dairy products. The best way to prevent vitamin K deficiency is to eat plenty of different veggies, including green leafy vegetables, broccoli, cabbage, fish and eggs.

The Food and Nutrition Board at the Institute of Medicine recommends the following as adequate intakes of vitamin K:

• Females age 14 – 18: 75 mcg/day
• Females age 19 and older: 90 mcg/day

Best Minerals

While technically the nutrients below aren’t “vitamins” (they’re actually essential minerals and fatty acids), it’s important for women to prevent deficiencies in these, too. Most of these can be found in many multivitamins for women.

1. Iron

Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women young. The body uses iron to produce hemoglobin, a type of protein that transports oxygen via blood from the lungs to other tissues throughout the body. There are two different kinds of iron (heme and non-heme), and the most absorbable and easily utilized by the body is the kind found in animal proteins like eggs, meat, fish and poultry (leafy greens and beans are good plant-based options, too).

Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough since demand for iron increases during menstruation due to blood loss. It’s been found that, globally, about 50 percent of all pregnant women are very low in iron to the point of being considered anemic. Women with adequate stores of iron and vitamin B12 and are less likely to suffer from fatigue, poor immunity and fatal infections, dangerous pregnancies, and bleeding episodes that put their lives at risk.

Women require a higher amount of iron each day due to blood loss caused by menstruation. Women over age 19 need about 18 milligrams of iron daily, or around 27 milligrams daily during pregnancy. These needs decrease to around 8 milligrams daily after age 51.

2. Iodine

According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones.

Most people eating a western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies. But an even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient. Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances and trouble during pregnancy.

The RDA for iodine is 150 micrograms every day for those over the age of 14. For those pregnant or breastfeeding, the amount goes up to 290 micrograms every day.

3. Magnesium

Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium and is essential for over 300 different biochemical functions in the body. On a global scale, soil depletion has resulted in many crops being lower in magnesium than in past generations — plus health conditions like digestive disorders, leaky gut, chronic stress and ongoing medication use can all lower someone’s magnesium levels.

Leg cramps, insomnia, muscle spasms, anxiety, headaches and digestive issues like constipation can all be signs of magnesium deficiency. For older women, the risk of deficiency might be even greater. Studies have shown that many older people don’t eat magnesium-rich foods — such as leafy green veggies, sea vegetables/algae, beans, nuts and seeds — to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss.

In general, aim for around 320 milligrams per day for most adult women.

4. Calcium

Getting enough calcium is important for bone strength, but it’s also crucial for regulating heart rhythms, aiding in muscle functions, controlling blood pressure and cholesterol levels, and many other functions related to nerve signaling too.

Calcium, when consumed when other key nutrients like vitamin D and magnesium, has been shown to offer protection against some of the biggest threats to women: heart disease, osteoporosis, diabetes and cancer, for example. Calcium deficiency is very common among both men and women, however.

Calcium is not absorbed properly when someone has low levels of vitamin D and magnesium (deficiencies in both are common), plus certain crops that are normally high in calcium have become depleted of minerals due to soil depletion. This electrolyte, which is actually the body’s most abundant mineral, can be obtained from drinking raw milk, having yogurt or kefir, and from certain plant foods (especially organic types) like leafy green vegetables (such as collard greens and kale), broccoli, okra and beans.

Supplementing with calcium has pros and cons, so speak with your doctor about your risk factors, and first try to get enough from foods if you can. Calcium is found in most multivitamins, and ideally you end up with about 1,000 milligrams per day for adult women.

Final Thoughts

• It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.
• The best vitamins for women include vitamins A, C, D, E, K and B vitamins. In addition to the best vitamins for women, other nutrients that are important include iron, iodine, magnesium and calcium.
• Risk factors that make a women more likely to have a vitamin or mineral deficiency include: eating a highly processed diet, being vegetarian or vegan, being underweight or consuming too little calories in general, being of reproductive age, being over the age of 65, and having a low socioeconomic status, a lack of education and living in poverty.
• Make sure to consume as many of the best vitamins for women as possible in order to be the healthiest you can be and prevent nutritional deficiencies.
• If you’re looking for a high-quality multivitamin, I highly recommend choosing a fermented option, as this form of predigestion makes the nutrients a vitamin contains more absorbable for your digestive system. You may also try multivitamins that are packed with additional superfood ingredients like spirulina, camu camu, chia seeds, apple cider vinegar and ashwagandha.

The post Best Vitamins for Women (and Top Minerals, Too) appeared first on Dr. Axe.

The phrase “you are what you eat” is halfway accurate. The real truth is: You are what you digest. Therefore, are digestive enzymes key to better digestion, gut health and nutrient absorption?

Surprising as it may seem, up until relatively recently, little was known about how your digestive system actually works. Today, there’s a growing incidence of illnesses that, when traced back to the source, appear to be linked to nutrient malabsorption due to a lack of digestive enzymes.

Why are enzymes for digestion important in avoiding illness? Essentially, they help break down larger molecules into more easily absorbed particles that the body can actually use to survive and thrive.

So do digestive enzymes really work? Why are they important? And what are the most effective digestive enzymes? Here’s what you need to know.

What Are Digestive Enzymes?

Digestive enzymes are a group of enzymes used by the body to break down macronutrients — such as carbohydrates, fats and proteins — into their individual components to ensure proper digestion and absorption of nutrients. Older adults and people with certain health conditions and digestive problems often lack in the key digestive enzymes needed by the body.

What are the main digestive enzymes? They are split into three main classes:

1. Proteolytic enzymes that are needed to metabolize proteins.
2. Lipases needed to digest fats.
3. Amylases needed to break down carbohydrates.

Below is an overview of the six-step digestive process, starting with chewing, that triggers digestive enzymes secretion in your digestive tract:

1. Salivary amylase released in the mouth is the first digestive enzyme to assist in digestion of molecules, and that process continues after food enters the stomach.
2. The parietal cells of the stomach are then triggered into releasing acids, pepsin and other enzymes, including gastric amylase, and the process of degrading the partially digested food into chyme (a semifluid mass of partly digested food) begins. 
3. Stomach acid also has the effect of neutralizing the salivary amylase, allowing gastric amylase to take over.
4. After an hour or so, the chyme is propelled into the duodenum, where acidity triggers the release of the hormone secretin.
5. That, in turn, notifies the pancreas to release hormones, bicarbonate, bile and numerous pancreatic enzymes, of which the most relevant are lipase, trypsin, amylase and nuclease.
6. The bicarbonate changes the acidity of the chyme from acid to alkaline, which has the effect of not only allowing the enzymes to degrade food, but also killing bacteria that are not capable of surviving in the acid environment.

At this point, for people without digestive enzyme insufficiency (lack of digestive enzymes), most of the work is done. For others, supplementation is needed and helps this process along.

Best Types

So what are the best digestive enzymes? Each type of digestive enzyme plays a specific role in the digestion and absorption of nutrients in the body.

Here are 10 of the best digestive enzymes, plus how each one functions in the body:

1. Amylase: Found primarily in the saliva, amylase helps break down starches into simple sugars to facilitate digestion.
2. Alpha-galactosidase: Needed to break down starchy, hard-to-digest foods, including gas-causing ingredients like beans, broccoli, Brussels sprouts and cabbage.
3. Cellulase: Responsible for the digestion of cellulose, a type of fiber found in the cell wall of many types of plants.
4. Glucoamylase: Helps break the bonds of common dietary starches to help form simple carbohydrates.
5. Invertase: Aids in the hydrolysis of sucrose, or table sugar, into fructose and glucose.
6. Lactase: Catalyzes the breakdown of lactose, which is a type of sugar found in milk and milk products.
7. Lipase: An enzyme produced by the pancreas that helps your body digest and absorb fats.
8. Peptidase: Responsible for splitting peptide protein chains into individual amino acids.
9. Phytase: Facilitates the digestion of phytic acid, which is a natural compound found in plant seeds as well as nuts, whole grains and legumes.
10. Protease: Helps break long chains of proteins into smaller units known as amino acids.

Benefits

1. Boost Nutrient Absorption

Even if you follow a healthy, well-rounded diet, it’s unlikely to make much of an impact if your body is unable to properly extract the nutrients from your food.

Digestive enzymes can help enhance nutrient absorption by supplying your body with the enzymes it needs to fully break down what you put on your plate. Not only can this help prevent nutritional deficiencies, but it may also potentially help boost energy levels, enhance immune function and optimize overall health.

2. Support Digestive Health

One of the top digestive enzymes benefits is its ability to support digestive health by keeping your gastrointestinal system running smoothly. It may also aid in the treatment of common issues like leaky gut. Leaky gut is a condition characterized by decreased intestinal permeability, resulting in increased inflammation as particles and toxins flow from the intestines into the bloodstream.

Supplementing with some of the best digestive enzymes for leaky gut could help optimize nutrient digestion to decrease inflammation and irritation of the gut lining. This can preserve intestinal permeability to prevent symptoms.

3. Prevent Gas and Bloating

Certain enzymes like alpha-galactosidase, lactase and cellulase are often considered some of the best digestive enzymes for IBS as well as the best digestive enzymes for gas, bloating and stomach pain. All three types help break down specific foods that are difficult for many to digest, including legumes, fiber-rich veggies and dairy products.

If you commonly experience adverse side effects after consuming these foods, taking a digestive enzyme may be a good option to decrease bloating and gas.

4. May Reduce Symptoms of Acid Reflux

Gastroesophageal reflux disease, also known as GERD, is a common condition that often causes symptoms like acid reflux, heartburn and regurgitation. Digestive enzymes can help speed up the emptying of the stomach, which could prevent the backsplash of acid into the esophagus to reduce acid reflux.

Although there is limited research available on the effectiveness of digestive enzymes for acid reflux, it may be a beneficial addition to your routine alongside diet and lifestyle modifications.

Who Needs Digestive Enzymes?

People who experience symptoms like bloating, gas, abdominal pain and fatigue due to undigested foods may benefit from a digestive enzymes supplement. Other signs that you might lack digestive enzymes include:

• Acid reflux
• Dyspepsia (pain or an uncomfortable feeling in the upper middle part of your stomach area)
• Cravings for certain foods
• Thyroid problems
• Heartburn, indigestion or burping 
• Hair that is thinning or falling out
• Dry or lackluster skin
• Trouble concentrating or brain fog
• Morning fatigue
• Trouble sleeping well
• Arthritis or joint pain
• Muscle weakness or feeling too tired to exercise
• Mood swings, depression or irritability
• Headaches or migraines
• Worsened PMS

People with the following health conditions can likely experience some relief from taking a digestive enzyme supplement:

1. Digestive Diseases

If you have any type of digestive disease — such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation — then digestive enzymes may be able to help.

They can help take stress off of the digestive organs and decrease symptoms like abdominal pain and bloating that are associated with gastrointestinal disease.

2. Age-Related Enzyme Insufficiency

As we age, the acidity of our stomach acid becomes more alkaline, and this can prevent enough pancreatic secretions from being released.

Concurrent illnesses aside, as we age there’s increasing suspicion that digestive problems may result from either low stomach acid or digestive enzyme insufficiency, which are thought to be common causes of acid reflux. 

3. Hypochlorhydria

Hypochlorhydria (having too little stomach acid) makes it hard for minerals, vitamins and nutrients to be “cleaved” or released from food while in the GI tract, and if this action fails, then nutritional insufficiency is usually the result.

4. Liver Disease and Other Enzyme-Related Illnesses

Anyone with liver disease should be suspected as having a concurrent enzyme insufficiency. One of the more common conditions is known as alpha-1 antitrypsin deficiency, a genetic disorder that affects roughly one in 1,500 people worldwide.

Symptoms that may be experienced include unintentional weight loss, recurring respiratory infections, fatigue and rapid heartbeats.

There illnesses (that may at first diagnosis appear unrelated to low digestive enzymes production) include:

• Crohn’s disease 
• Iron deficiency or vitamin B12 deficiency 
• Vitamin D deficiency 

Other symptomatic indicators of enzymatic insufficiency are:

• Stool changes — If the stool is pale and floats in the toilet bowl or if it’s greasy or fatty.
• Gastrointestinal complaints — Stomach distention and diarrhea, especially around an hour after eating. Flatulence and indigestion are also indicative.

5. Pancreatic Insufficiency

Pancreatic insufficiency is the inability of the pancreas to secrete the enzymes needed for digestion. This is a common problem among people with pancreatic cancer.

Prescription pancreatic enzyme products (also called called replacement therapy) may be used in patients with pancreatic cancer, chronic pancreatitis, cystic fibrosis and after surgery on the gut to help promote healing.

Natural Sources (Foods)

Many raw plants, such as raw fruits and vegetables, contain enzymes that aid in their digestion.

Raw fruits and vegetables grown in nutrient-rich soils are the best natural sources of digestive enzymes, so make sure to buy more of these when you shop for groceries:

• Pineapple
• Papaya
• Kiwi
• Kefir and yogurt
• Bananas
• Mango
• Miso, soy sauce and tempeh (fermented soy products)
• Sauerkraut and kimchi
• Avocado
• Bee pollen
• Apple cider vinegar
• Raw honey

Digestive enzyme supplements are derived mostly from three sources:

• Fruit-sourced — usually pineapple– or papaya-based. Bromelain is an enzyme derived from pineapple that breaks down a broad spectrum of proteins, has anti-inflammatory properties and can withstand a broad pH (acidic/alkaline) range. Papain is another enzyme that’s derived from raw papaya and works well to support the breakdown of small and large proteins.
• Animal-sourced — including pancreatin sourced from ox or hog. 
• Plant-sourced — derived from probiotics, yeast and fungi.

Supplements

Because proteins, sugars, starches and fats all require specific types of enzymes, it’s best to take a supplement that covers all the bases.

Many experts feel that the best digestive enzymes in supplement form are those that contain a full-spectrum blend intended for general digestive improvement. Look for a supplement that includes a variety of enzymes, including some of the following (price may vary depending on the supplement you purchase):

• Alpha-galactosidase (this is the enzyme found in Beano®, derived from Aspergillus niger, which is said to help with carbohydrate digestion)
• Amylase (produced by the salivary glands)
• Cellulase
• Glucoamylase
• Invertase
• Lactase
• Lipase
• Malt diastase
• Protease (or acid proteases)
• Peptidase
• Beta-glucanase
• Pectinase
• Phytase

Here are some tips for purchasing digestive enzymes based on your symptoms and current health:

• If you have gallbladder issues and are looking for a gallbladder natural treatment, purchase one with more lipase and bile salts.
• Where you see betaine HCL listed as a product ingredient, make sure pepsin is also included.
• Others contain lactase, which until recently was only available as an individual product. This enzyme is designed to assist those with specific issues relating to sugar absorption from dairy products.
• Consider a supplement that contains protease, which helps with protein digestion, if you have an autoimmune or inflammatory condition.
• Choose a blend with herbs, such as peppermint and ginger, that also support digestion.
• Also, because some people need more pancreatic enzymes than others, you need to bear in mind the level of each is dependent on your needs. Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes.

Are vegan digestive enzymes supplements available?

Some products contain only plant-based enzymes, which are aimed at vegetarians and vegans. These usually at least contain bromelain derived from the pineapple, and many include papain enzyme from the papaya.

Products designed specifically for vegans usually contain pancreatin derived from Aspergillus niger. This is a fungus-based, fermented product rather than an enzyme sourced from ox or hog bile, which is the usual source.

In addition, some have complementary herbs and spices. Amla (gooseberry) extract — which isn’t an enzyme, but an herbal remedy from Ayurveda medicine taken for general well-being — is often included. It’s believed to work in synergy with the other compounds.

When should you take digestive enzymes?

For optimal results, take digestive enzymes about 10 minutes before each meal or with your first bite. Protease supplements can be taken in between meals in addition to digestive enzymes with meals.

Start by taking enzymes with about two meals per day, and adjust your dosage as needed as the days move on.

Can you take probiotics and digestive enzymes at the same time?

Yes. Take enzymes before a meal and probiotics after or between.

It’s also beneficial to get probiotics from fermented foods like yogurt, kefir, kimchi or sauerkraut. Probiotics can help restore balance to the gut microbiome and further aid in digestion, while also curbing symptoms like gas and bloating.

Risks and Side Effects

Can digestive enzymes be harmful? Depending on your health condition, your healthcare professional can determine which are the safest and best digestive enzymes for you to take. If you have a history of liver or gallbladder disease, or ulcers, then consult your healthcare professional before taking supplements.

What are potential digestive enzymes side effects? While they are generally well-tolerated and helpful, side effects can sometimes include:

• nausea
• diarrhea
• abdominal cramping
• gas
• headache
• swelling
• dizziness
• changes in blood sugar
• allergic reactions
• abnormal feces

If you suffer these symptoms, don’t continue to take them, and consult with your healthcare professional.

You’re most likely to deal with digestive enzymes side effects if you take a very high dose and ignore dosage recommendations, so always read product labels carefully.

Conclusion

• Digestive enzymes help us digest foods by breaking down large macromolecules into smaller molecules that our guts are capable of absorbing.
• Digestive enzymes are split into three classes: proteolytic enzymes, lipases and amylases, which all metabolize different macronutrients.
• People who can benefit from taking digestive enzyme supplements include those with inflammatory bowel disease, IBS, low stomach acid (hypochlorhydria), enzyme insufficiency, pancreatic insufficiency, autoimmune diseases, constipation, diarrhea and bloating.
• Digestive enzyme supplement sources include fruits (especially pineapple and papaya), animals like ox or hog, and plant sources like probiotics, yeast and fungi. It’s best to get a supplement that covers all the bases (a full-spectrum enzyme blend).
• Foods that can continue to provide you with natural digestive enzymes include pineapple, papaya, kiwi, fermented dairy, mango, miso, sauerkraut, kimchi, avocado, bee pollen, apple cider vinegar and raw honey.

The post Digestive Enzymes: Benefits for Nutrient Deficiencies & Gut Health appeared first on Dr. Axe.

Cooking during the holidays can be challenging. When you’re juggling personal obligations, different eating habits and maintaining your sanity, the last thing you want to think about is what holiday recipes you’re going to make for the holiday meal!

Luckily, there’s no need to stress anymore with some of my favorite fast and easy holiday recipes. These delicious dishes are all crowd-pleasers that your family will love.

Note about these holiday recipes: I recommend using grass-fed dairy and goat milk, replacing table salt with sea salt or kosher salt, and swapping canola and vegetable oil with coconut oil or ghee.

Without further ado, here are 30 of my favorite holiday recipes.

Fast and Easy Holiday Recipes

Side Dishes

1. Autumn Fruit Salad With Cinnamon Greek Yogurt Dressing

This light holiday side is a snap to make, and you’ll feel great serving it to guests. Crisp apples, firm pears and juicy grapes are tossed in a homemade yogurt-based dressing. The result is a zesty salad with some of fall’s best fruits.

 Photo: Autumn Fruit Salad With Cinnamon Greek Yogurt Dressing / Kitchen Treaty

2. Green Beans and Caramelized Shallots

Fresh, roasted green beans are topped with sweet caramelized shallots in this easy recipe. You won’t believe how much flavor just four ingredients will impart on this side. Make extra — there won’t be leftovers!

3. Roasted Brussels Sprouts with Apples and Pecans

Roasted Brussels sprouts with apples and pecans will have you wondering why you ever avoided this tiny green cabbage. It’s a healthy macronutrient dish and a showstopper at holiday time, and it’s also perfect any fall or winter month.

Photo: Roasted Brussels Sprouts / Dr. Axe

4. Garlic Asparagus

Load up on greens at the dinner table with this elegant, easy recipe. This garlicky asparagus requires just three ingredients and minutes to prepare.

 Photo: Garlic Asparagus / Dr. Axe

5. Hearty Arugula Salad with Pecorino

Tired of kale, spinach and your average lettuce? Try arugula instead! This hearty salad combined the leafy green with walnuts, pecorino cheese, beets, onion and more for a delicious, refreshing holiday app.

6. Wild Rice and Butternut Squash Salad

If you’re not a squash convert, this easy salad might turn you into one. Nutty wild rice and an easy maple syrup dressing are combined with fresh herbs and roasted squash for a beautifully colored, delicious dish.

Photo: Wild Rice and Butternut Squash Salad / Heartbeet Kitchen

7. Cauliflower Mac and Cheese

A good-for-you mac and cheese recipe? This cauliflower-based version skips the noodles and focuses on wholesome ingredients like goat milk cottage cheese and cheddar. The result is a cheesy baked dish of deliciousness. Trust me — no one will miss the pasta!

Photo: Cauliflower Mac and Cheese / Dr. Axe

8. Kale, Mushroom and Chickpea-Stuffed Sweet Potatoes

This healthy recipe gives new meaning to “loaded potato.” Roasted sweet potatoes are stuffed with vitamin-rich kale, mushrooms and chickpeas and drizzled with a homemade lemon-honey tahini dressing that’s lip-smacking good. These make an excellent side dish or a light main dish.

Photo: Kale, Mushroom, and Chickpea-Stuffed Sweet Potatoes / Dishing Up the Dirt

9. Gluten-Free Baked Meatballs

These gluten-free meatballs make a wonderful starter or side. They’re packed with flavor and bake in just 12 minutes. Serve as-is or with your family’s favorite dipping sauce — your kids will love these!

Photo: Gluten-Free Baked Meatballs / Dr. Axe

10. Mashed Faux-tatoes

Who needs mashed potatoes when cauliflower tastes just as good? This easy side has all the flavors you love about mashed potatoes, but it’s full of fiber and nutrients. Add a little garlic or your favorite herbs — it’s easy to customize!

11. Paleo Green Bean Casserole

There are no canned soups or processed ingredients in this healthy take on the classic Thanksgiving dish! Instead, you get a casserole loaded with fresh green beans and mushrooms and a whole lot of tastiness.

12. Baked Cauliflower Casserole

This cauliflower casserole is the perfect addition to your holiday table. It’s easy to make, and while it has a creamy, decadent texture, it’s good for you, too!

13. Paleo Sausage, Apple and Cranberry Stuffing

There’s no bread in this yummy stuffing, but you won’t miss it at all. Chicken or turkey sausage stands in perfectly for pork, and with raisins, apples and cranberries all making guest appearances, this stuffing just might become a new favorite.

Photo: Paleo Sausage, Apple, and Cranberry Stuffing / Paleo Newbie

14. Roasted Fall Vegetables

Your favorite veggies turn into a tasty side dish when in this super simple healthy recipe. Sweet potatoes, carrots, onions and parsnips (and any other root vegetable you love!) are tossed in a salty-sweet seasoning and roasted. If you have veggie haters, this dish will change their minds.

Photo: Roasted Fall Vegetables/ Dashing Dish

15. Pumpkin Walnut Pie

This savory pie is similar to a quiche, but it’s full of nutritious ingredients. Speed up preparation time by using your favorite pre-made crust. This one’s a keeper!

16. Sweet Potato Casserole

This Paleo-friendly sweet potato casserole has the flavors you’re craving with clean ingredients. It’s naturally sweetened with vanilla and coconut milk. The pecan oat topping is good enough to eat solo, but trust me, you’ll love it even more with a bite of sweet potatoes.

Photo: Dr. Axe

17. Sweet Potato Hash in Maple-Glazed Acorn Squash

A sweet potato hash served inside a squash? That’s right! This grain-free stuffing gets packed into a perfectly roasted squash. The result is a hash that tastes great whether you follow a Paleo diet or not!

Healthy Entrees

18. Garlic Lamb Roast Recipe

One of the easiest, tastiest recipes you’ll make this holiday season, this garlic lamb roast comes together easily. Place it in the crockpot in the morning, and you’ll have an amazing roast in six to eight hours with no work required. Just don’t blame me if your family can’t stay out of the kitchen while this is cooking — the smell is amazing!

19. Herb-Roasted Turkey Breast

Whether you’re enjoying a smaller holiday meal or just don’t want to roast an entire turkey, sticking to just turkey breasts is a simple way to get meat on the table in much less time. Scale up depending on how many people are at the dinner table.

Photo: Herb-Roasted Turkey Breast / Oh Sweet Basil

20. Herbed Turkey Breast

Ready in less than an hour, this turkey breast recipe is quick and simple to make. It combines the turkey with avocado oil, green onion, sage, lemon juice, Italian seasoning and coconut aminos for a truly unique, delicious take on turkey.

21. Kale and Wild Rice Bowls With Honey-Balsamic Vinaigrette

These wild rice bowls are heaped with fresh kale, sautéed chicken, crunchy almonds and topped with sweet cranberries and apple. If your family’s skipping the bird this year, these bowls are a great alternative. No one’s going hungry with these! Sprinkle with fresh goat cheese if possible.

Photo: Kale and Wild Rice Bowls With Honey-Balsamic Vinaigrette / Iowa Girl Eats

22. Lentil and Rice Loaf

Fiber-filled lentils mean you’ll be satisfied for hours with this veggie-friendly main dish loaf. Make an extra loaf, and keep it in the freezer for busy nights.

 Photo: Lentil and Rice Loaf / Straight Up Food

Desserts

23. Baked Pears With Walnuts and Honey

Who knew that simply baking pears with cinnamon and walnuts could produce such a stunning dessert? It’s easy to make and tastes great to eat. You’ll love this one.

Photo: Baked Pears With Walnuts and Honey / Skinnytaste.com

24. Dark Chocolate Nut Clusters

Few things are better than freshly roasted nuts dipped into melted dark chocolate. A few pieces of these nut clusters will end your holiday meal on a high note. Sweet and salty combine for a dessert you’ll love.

Photo: Dark Chocolate Nut Clusters / Skinny Ms.

25. Gluten-Free Pumpkin Bread

This yummy, fluffy bread is the perfect after-dinner companion to a cup of coffee or a glass of milk. Your family will love the pumpkin flavor, and you’ll love that it’s baked with all-natural ingredients. Everyone wins!

Photo: Gluten-Free Pumpkin Bread / Dr. Axe

26. No-Bake Pumpkin Cookies

A hint of pumpkin flavor combines with coconut and cozy spices like nutmeg, allspice and cloves for a no-bake cookie that’s a breeze to make. A cookie that doesn’t take up precious oven space? Sign me up!

Photo: No-Bake Pumpkin Cookies / Plaid & Paleo

27. Gluten-Free Peach Cobbler

Warm, soothing and oh so good, this grain-free cobbler will have you coming back for seconds and thirds. Not only is it delicious, but with almond flour, coconut flour, ghee and chia seeds, it is nutritious, too!

Photo: Peach Cobbler Recipe / Dr. Axe

28. Sweet Potato Pie

November and December are popular times for sweet potatoes, and this sweet potato pie recipe uses only the best ingredients — and it takes less than an hour to make. You can even make your own gluten-free pie crust to eat this delicious dessert guilt-free.

29. Pumpkin Bars

This recipe is a bit decadent with cream cheese and mascarpone, but it’s balanced with pumpkin, maple syrup, eggs, nutmeg, ginger and cloves. These are sure to be popular with your holiday guests.

30. Homemade Peppermint Patties

December is peppermint season, and you can’t go wrong with classic peppermint patties. This recipe uses just a few ingredients: coconut oil, Manuka honey, peppermint extract and dark chocolate. That’s it!

The post 30 Fast and Easy Holiday Recipes appeared first on Dr. Axe.

Pumpkins are an integral part of the holiday season. From pumpkin carving to sweet pumpkin spice and fresh pumpkin pie, it’s hard to imagine fall without this bright orange fruit. Unfortunately, pumpkin seeds, much like pumpkin seed oil, often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp.

However, there are many benefits of pumpkin seeds that make them a worthy addition to your diet, both during the holidays and all year round. Pumpkin seeds benefits can include better heart health, improved blood sugar levels, enhanced sleep quality and more.

What Are Pumpkin Seeds?

Did you know that pumpkin seeds were used in many forms of traditional medicine? The pumpkin (Cucurbita maxima Linn.) is a cultivar of the squash plant that is thought to originate in North America thousands of years ago. In fact, archaeologists actually found these seeds in certain areas of Mexico that date back to around 7000 B.C.

They’ve long been prized for both their unique flavor and potent healing properties. For example, indigenous groups in North America often used them for their gut-healing effects as a treatment for parasitic infections and tapeworm symptoms. Meanwhile, Aztec groups used them as both a source of nutrition and a ritual offering for religious ceremonies.

On an Ayurvedic diet, they are considered to be alkalizing and thought to nourish the blood, act as a natural diuretic, suppress a big appetite and improve reproductive health in men.

In Traditional Chinese Medicine, they are also used to help treat a variety of conditions, such as parasitic infections and stomach pains — plus they’re thought to support lactation in mothers and promote healthy digestion.

What are the benefits of eating pumpkin seeds? They’re a good source of many important nutrients, including

• amino acids
• phytosterols
• unsaturated fatty acids
• phenolic compounds
• tocopherols
• cucurbitacins
• valuable minerals

Today we know from studies that these valuable seeds contain bioactive compounds that have activities such as anthelmintic, antidiabetic, antidepressant, antioxidant, antitumor and cytoprotective effects.

Nutrition Facts

Pumpkin seed is a highly nutritious ingredient. One ounce (about 28 grams) of dried, hulled pumpkin seeds contains approximately:

• Calories: 163
• Total Carbohydrates: 4.2 g
  • Fiber: 1.8 g
  • Sugar: 0 g
• Total Fat: 13.9 g
  • Saturated Fat: g
  • Polyunsaturated Fat: g
  • Monounsaturated Fat: g
  • Trans Fat: g
• Protein: 8.5 g
• Cholesterol: mg
• Sodium: mg (% DV*)
• Manganese: 0.9 mg (43% DV*)
• Magnesium: 151 mg (38% DV*)
• Phosphorus: 332 mg (33% DV*)
• Iron: 4.2 mg (23% DV*)
• Copper: 0.4 mg (20% DV*)
• Vitamin K: 14.5 mcg (18% DV*)
• Zinc: 2.1 mg (14% DV*)
• Potassium: 228 mg (7% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, pumpkin seed’s nutrition profile also contains a small amount of folate, vitamin B6, thiamine, vitamin A and selenium.

In terms of their fat content, they are full of a variety of essential fatty acids, including capric, myristic, stearic, oleic, linoleic and linolenic.

Benefits

1. Rich in Disease-Fighting Antioxidants

Pumpkin seeds are loaded with antioxidants, which are powerful compounds that can fight free radical formation and protect cells against oxidative stress. Some research also indicates that antioxidants may aid in the prevention of chronic conditions like heart disease, cancer, diabetes and autoimmune disorders.

According to one animal study published in Pharmacological Research, pumpkin seed oil (made from the fat found inside the seeds) was able to reduce inflammation and prevent free radical damage in rats with arthritis.

Another animal study out of South Africa showed that a specific type of protein extracted from pumpkin seed was effective at protecting against liver damage thanks to its powerful antioxidant properties.

2. Boost Heart Health

Because they are a good source of electrolytes, such as magnesium and potassium, plus healthy fatty acids, pumpkin seeds, and pumpkin seed oil in particular, have been shown to boost heart health and help reduce the risk of coronary heart disease in several different ways.

For starters, animal studies show that this oil can help decrease cholesterol levels and lower blood pressure, both of which are major risk factors for heart disease.

One study found that pumpkin seed oil supplements were able to decrease diastolic blood pressure while increasing levels of beneficial HDL cholesterol in the blood of adults.

Plus, pumpkin seeds may also increase levels of nitric oxide in the body. This can dilate the blood vessels and promote blood flow to help the heart work more efficiently.

3. Stabilize Blood Sugar

One of the top pumpkin seeds benefits is their ability to regulate blood sugar levels, which is important for preventing diabetes symptoms, such as increased thirst, fatigue, frequent urination and nausea.

These seeds are rich in protein and fiber, both of which can slow the absorption of sugar in the bloodstream to promote better blood sugar control. Interestingly enough, a 2011 animal model published in the Journal of Diabetes and Its Complications even reported that combining them with flax not only improved antioxidant status in rats, but was also effective at reducing the risk of diabetes complications.

4. Promote Sleep Quality

Can’t sleep? You may want to consider adding a dose of pumpkin seed to your daily diet. The seeds are a good source of several nutrients that are associated with better sleep quality, including tryptophan and magnesium.

Tryptophan is an essential amino acid that plays a role in the production of “feel good” chemicals in the body, including serotonin, melatonin, niacin and nicotinamide. This explains why tryptophan is well-known for its ability to enhance sleep quality, especially in those with sleep disturbances.

Meanwhile, they’re also a good source of magnesium, an important micronutrient that has been shown to help improve several measures of insomnia, including sleep efficiency, length of sleep and the amount of time that it takes to fall asleep at night.

5. Improve Male Fertility

Some research involving both humans and animals indicates that pumpkin seeds may be especially beneficial for male fertility due to their rich content of phytonutrients, including antioxidants, fatty acids and zinc. Plus, they can promote prostate health.

One 2012 animal model found that supplementing with pumpkin oil was effective at preventing sperm abnormalities and increasing sperm count in rats. Another study showed that pairing the oil with saw palmetto was able to decrease symptoms and improve quality of life in men with benign prostatic hyperplasia (BPH), a common condition characterized by the enlargement of the prostate gland.

Why are pumpkin seeds also good for females? The fats they provide support reproductive health in both sexes, since the body requires fatty acids to make certain hormones. Plus they have certain phytoestrogen effects that can benefit some women who have low levels of estrogen.

6. Help Fight Cancer Cell Growth

Thanks to its high content of antioxidants, pumpkin seed may help fight the growth and spread of cancer cells to aid in cancer prevention.

One in vitro research study found that phytoestrogen extracts of pumpkin seeds had anticancer properties and could possibly play a role in the prevention and treatment of breast cancer.

Additionally, according to a review published in Food Research International, diets rich in pumpkin seeds have been linked to a lower risk of several types of cancer, including stomach, lung, colorectal and breast cancer.

7. Improve Bladder Function

Pumpkin seeds have been shown to improve symptoms of benign prostatic hyperplasia, a condition that can cause difficulty urinating in men. Not only that, but pumpkin oil may also help improve other aspects of bladder function.

One study showed that it was able to significantly improve symptoms of overactive bladder and correct urinary dysfunction.

Pumpkin Seeds vs. Sunflower Seeds

Without a doubt, pumpkin seeds and sunflower seeds are two of the most popular varieties enjoyed for their savory flavor and incredible versatility. Both are high in fiber, protein and heart-healthy fats, plus an assortment of essential vitamins and minerals.

However, there are several unique differences between these two power-packed ingredients.

Pumpkin seeds are flat, oval-shaped and light green. They’re also enclosed in a white hull.

Sunflower seeds, on the other hand, are tan and covered by black-striped shells. Both have smooth textures and light, nutty tastes that work well with just about any spice or seasoning.

In terms of nutrition, a single ounce of pumpkin seeds typically supplies a higher amount of protein and a lower amount of calories, fat and fiber. Pumpkin seeds are also richer in magnesium, iron and manganese, while sunflower seeds are a better source of pantothenic acid, folate and copper.

How to Eat

Pumpkin seeds are easy to find at most online retailers and grocery stores. They are typically located in the snack aisle alongside other seeds like sunflower seeds.

If you have difficulty finding them at your local store, you can also look for “pepitas.” Pepitas are the same thing but without the shell.

If possible, purchase raw seeds or those that are roasted without extra oil. Alternatively, you can also go directly to the source and try seeding a pumpkin at home instead.

Studies show that roasting the seeds can actually improve absorption of their antioxidants and make them easier to digest.

After you get your hands on some of these super seeds, you may wonder how to clean pumpkin seeds, how to dry pumpkin seeds and how to prepare pumpkin seeds for eating. If they’re fresh, start by rinsing them with cold water in a colander, and then shake them dry. Avoid using a paper towel or dish cloth to dry them as they may get stuck.

There are plenty of different methods for how to cook pumpkin seeds. Roasting them in the oven is perhaps the most common:

1. Spread them in a thin layer on an oiled baking tray, and bake in the oven at 300 degrees Fahrenheit for about 30 minutes.
2. Remove from the oven, and toss with olive oil, salt and your choice of seasoning — such as paprika, oregano, cumin or chili powder.
3. Place back in the oven, and bake about 20 more minutes, until they’re crispy with a nice golden color.

After roasting them you can enjoy them as a delicious snack; toss them over salads, cereal or yogurt; or mix them into trail mix alongside a variety of other nuts and seeds. You can also enjoy raw pumpkin seeds as a healthy and delicious no-fuss snack that carries the same assortment of health benefits.

Is it okay to eat pumpkin seeds every day? Yes, as long as you tolerate them well and don’t overdo it.

Stick to about a quarter cup per day, since they are relatively high in calories and also have phytoestrogen effects. (Too much every day may contribute to hormone-related symptoms.)

Risks and Side Effects

Can pumpkin seeds be bad for you? Many processed, prepackaged pumpkin seed products are high in sodium or contain additives and extra ingredients that can be harmful for your health.

Select products that are low in sodium with minimal ingredients listed on the label. Better yet, choose raw varieties, or try making them at home yourself.

Additionally, although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties.

If you find that you’re unable to tolerate shelled pumpkin seeds, opt for hulled ones instead. They carry nearly the same nutrient profile and health benefits.

Be sure to keep intake in moderation. Eating large amounts may cause adverse side effects like constipation, gas or bloating.

Additionally, these seeds contain a concentrated amount of calories, so going overboard could potentially contribute to weight gain.

Many people also wonder: Can dogs eat pumpkin seeds? Whether raw or roasted, they can be safely enjoyed by most pups and are sometimes even added to natural dog treat recipes. However, skip the heavily processed or sweetened varieties you might find at the store.

Conclusion

• The pumpkin seed is a delicious type of seed that has been enjoyed around the globe for thousands of years.
• These seeds are a good source of protein and fiber, plus important vitamins and minerals like manganese, magnesium, phosphorus, copper, iron and zinc.
• Thanks to their stellar nutrient content, some of the potential health benefits of pumpkin seeds include better blood sugar levels, improved heart health, enhanced sleep quality, decreased cancer growth and increased urinary function.
• Although more research is needed, consuming them may also reduce symptoms associated with benign prostatic hyperplasia in men and decrees the chances of developing certain types of cancer, such as breast cancer.
• There are plenty of options for how to roast pumpkin seeds, but you can also enjoy them raw or add them to salads, smoothies, cereals or desserts for a nutritious addition to any recipe.

The post Pumpkin Seeds Help Combat Diabetes, Heart Disease & Cancer Cells appeared first on Dr. Axe.

Turkey is a nutritional powerhouse, so you want to make sure to maximize your turkey leftovers. Banish the boring sandwiches with these healthy and note-worthy leftover turkey recipes from around the world.

These flavorful and creative leftover turkey recipes break up the traditional sandwich idea and make you thankful for turkey all over again:

• Soups
• Salads
• Sandwiches
• Paleo
• Fast and Easy
• Entrees

Note: Many of the leftover turkey recipes below call for turkey stock. You may substitute with your favorite organic chicken stock or bone broth, or simply take the bones (after the majority of the meat has been picked off); place in large stockpot with carrots, onions and celery; and cover with water. Bring to a hearty simmer, and then turn down and do a slow simmer for three to four hours.

Here is a tip: Your stock will become cloudy if you cook it at a boil. Simmer gently for the best results. Strain and use the turkey stock, as desired.

IMPORTANT NOTE: We recommend using natural sweeteners like raw honey, real maple syrup or organic coconut palm sugar to get the most nutrients out of these leftover turkey recipes. Also eliminate conventional cow’s milk products, and instead use coconut milk, almond milk or organic grass-fed goat milk or cheese; replace table salt with sea salt; and replace canola and vegetable oil with coconut oil, olive oil or ghee for these leftover turkey recipes. 

Here are 47 amazing leftover turkey recipes to try.

Soups

1. Turkey Congee

Slow simmering brings out the nutrients from bones in this twist on turkey soup. Congee is comfort food throughout Asia, and while the stock may differ, the process is the same.

Turkey broth, rice and vegetables are sure to warm you, head to toe.

Photo: Turkey Congee/JeanettesHealthyLiving.com

2. Healing Turkey Vegetable Soup

If you had sandwiches, salads and casseroles to finish off your turkey, hopefully you saved just a bit of turkey left on the bones for this gut-healing recipe. The long cooking time is necessary to extract the nutrients from the bones.

Do it in your slow cooker, and add water as needed.

3. Turkey Soba Noodle Soup

Cozying up with a bowl of soba noodle soup during the winter months is heaven. This healthy recipe uses the leftover bones and skin from your Thanksgiving turkey to make the stock, fresh vegetables, more turkey and buckwheat soba noodles into a hearty bowl of soup.

Photo: Turkey Soba Noodle Bowl/JeanettesHealthyLiving.com

4. Coconut-Lime Turkey and Rice Soup

Try this twist on turkey soup! Lime juice, ginger and coconut milk take leftover roasted turkey to the next level.

Don’t skip the addition of fresh herbs on top as they really add to the health benefits and really brighten the flavors.

Photo: Coconut-Lime Turkey and Rice Soup/Kalyn’s Kitchen

5. Fiesta Turkey Tortilla Soup

Heading south of the border, traditional tortilla soup gets a makeover with the turkey. This versatile recipe is great for leftover turkey or leftover chicken.

Black beans, corn and salsa turn your leftovers into an inspired Mexican feast.

6. Turkey Soup with Lemon and Barley

We eat with our eyes first, our noses second and finally our taste buds. This soup is beautiful, and the aroma from the combination of herbs and spices will get your mouth watering before the first bite.

Photo: Turkey Soup with Lemon and Barley/Elise, www.SimplyRecipes.com

7. Leftover Roast Chicken Soup with Roasted Vegetables

This recipe does call for leftover chicken, but it is also a great way to use up your leftover Thanksgiving turkey. Roasting the vegetables prior to adding them to the soup creates intense flavor, bringing out the best in each of the vegetables.

Supercharge your health with spinach by tossing in a couple of handles just before serving.

Photo: Leftover Roast Chicken Soup with Roasted Vegetables/Against All Grain

8. Sweet Potatoes, Turkey and Cranberry Sauce Soup

One recipe, three Thanksgiving leftovers! Clean out your fridge with this warming soup that transforms the turkey and sweet potatoes into a warming soup.

Replace the heavy cream with coconut or almond milk for a healthy alternative.

9. Crockpot Turkey Soup

Try this set-it-and-forget-it meal with my easy crockpot turkey soup. To use your turkey leftovers, just cook everything together first and add the cooked leftover turkey (about two cups) for the last half an hour.

10. Turkey and White Bean Chili

Hop across the pond with this British version of chili in this turkey leftovers recipe. Adjust the spice level with the amount of chilis and cayenne pepper to your taste.

“Tins” is British for cans, and 500 grams is just over two cups. I always recommend avoiding canned food, so you can substitute by using frozen or cooked beans, too. Stir up a batch as directed, and enjoy.

11. Gluten-Free Tuscan Turkey and White Bean Soup

Stroll over to Italy for this fresh gluten-free soup to use up your leftover turkey. The beans and turkey boost the protein levels while the herbs and fresh vegetables add great nutrients, along with flavor and texture.

This soup will not disappoint. It just might be the next best thing to having a bowl in Tuscany.

Photo: Gluten-Free Tuscan Turkey and White Bean Soup / Lee Hersh, Fit Foodie Finds

Salads

12. Leftover Turkey and Cranberry Sauce Salad

This recipe is bright, beautiful and perfect as a salad, sandwich or even on rice crackers for a crunchy and healthful snack. Walnuts, roasted leftover turkey, celery, cranberry sauce and a splash of lemon come together with a vegan mayo.

13. Autumn Turkey & Apple Salads

Fresh and bright with the flavors of fall, this salad incorporates mixed greens, leftover turkey, apples, nuts, cranberries and cheese. Replace traditional cheddar with your favorite raw milk cheddar.

Photo: Autumn Turkey & Apple Salads/Photo courtesy of Brianne at Cupcakes & Kale Chips

14. Carrot Salad with Harissa, Feta and Mint

This beautiful salad, spiced with traditional North African spices, carrots and cheese, is the perfect way to spice up your Thanksgiving turkey leftovers. Just toss in a cup or two of pulled turkey, and enjoy the happy crunch and flavorful taste of harissa.

Harissa is a mix of dried chilies, spices, garlic and lemon.

15. Southwest Turkey or Chicken Lettuce Cups

Crunch comes from the fresh lettuce, and flavors of the Southwest permeate the inside. Substitute leftover roasted turkey in this recipe, and be sure to use organic corn kernels to avoid GMOs.

Photo: Liz Della Croce, The Lemon Bowl

16. Jamie Oliver’s Asian-Inspired Turkey Salad

Off to Asia we go with cashews, mint and coriander in this healthy turkey leftover recipe. The dressing is really where this recipe comes all together: sweetness, tartness, and just a tough of natural heat from the fresh ginger that is packed with vitamins from the clementine, lime and pomegranate.

Substitute the soy sauce with coconut aminos, and this recipe will delight even the pickiest of eaters.

17. Curried Turkey Salad

We all love Thanksgiving dinner, but sometimes we need to mix up the flavor combinations to breathe life into leftovers. This quick and easy recipe uses curry powder, apples, green onions, celery, pecans and leftover turkey.

Turmeric is what gives curry powder its distinctive color and extra boost of turmeric’s health benefits.

Sandwiches

18. Open Faced Turkey Cranberry Enchilada Melt

Cranberries, black beans, salsa, cheese, cranberry sauce and turkey will take you south of the border in this Mexican-inspired leftover turkey recipe. Yum.

Swap out traditional rolls for your favorite sprouted wheat or gluten-free rolls, and be sure to use raw cheese and Greek yogurt, which provide a nice tang in this inventive sandwich.

Photo: Open Faced Turkey Cranberry Enchilada Melt/Running to the Kitchen

19. Rosemary Hummus Cranberry Turkey Wraps

Blend the flavors of two continents together in this wrap. Cranberries, native to North America, turkey and hummus come together in a tangy, creamy, chewy delightful sandwich.

Use our hummus recipe. It is quick, easy and healthy.

Cranberry sauce echoes the flavor of pomegranate that some parts of the Middle East top hummus with. Substitute the tortillas with your favorite gluten-free or sprouted grain tortillas or wraps.

20. Turkey Cranberry Green Chile Sandwich

Think about your favorite childhood grilled cheese, and then try this recipe. Crunchy on the outside and creamy deliciousness on the inside, with a touch of heat from the chilies and sweetness from the cranberry sauce — it results in simply bites of heaven.

Use your favorite sprouted grain bread and raw or goat cheese as healthy substitutions.

Photo: Turkey Cranberry Green Chile Sandwich/Jennifer Yu of Use Real Butter

21. Leftover Thanksgiving Turkey Pesto Panini

This quick sandwich is perfect when you want to break away from the traditional flavors of Thanksgiving but still use up the turkey. The brightness of the pesto (homemade, of course), tomatoes and avocados add a lovely twist, while boosting nutrients.

If you don’t have a panini maker, grill it up like a grilled cheese.

Photo: Leftover Thanksgiving Turkey Pesto Panini/Chung-Ah Rhee, Damn Delicious

22. Salvadoran Turkey Sandwich

This turkey leftover recipe calls for roasting the turkey, but leftover turkey will work fine. Watercress gives a bit of a spicy flavor, and the pumpkin seeds add protein.

23. Cuban Turkey Tea Sandwich

Simple and delicious, this leftover turkey recipe calls for just five ingredients. Use your favorite sprouted grain roll or bun and leftover cranberry sauce as healthy substitutions, and toast as directed.

If you have a Panini machine, it will work well too.

Photo: Cuban Turkey Tea Sandwich (Elena Ruz)/Todd Coleman, Saveur

24. Barbecue Pulled Turkey Sandwiches

Journey down south to where barbecue sandwiches are at the heart of meals. If your fingers aren’t sticky with sauce at the end of the meal, you are not doing it right!

Replace traditional mayo with vegan mayo, the bacon in the barbecue sauce for turkey bacon and sweeten naturally with maple syrup. Enjoy on your favorite sprouted grain rolls.

Paleo

25. Paleo Thanksgiving Leftovers Sandwich

Sweet potato cakes as buns? Yes!

Eat the colors of the rainbow with this Paleo roasted turkey, cranberry sauce and Brussels sprouts sandwich. Swap the pork bacon for turkey bacon, and enjoy.

26. Loaded Turkey Stuffed-Twice Baked Sweet Potatoes

This recipe calls for ground turkey and sweet potatoes, but this time of year, this Paleo-friendly recipe just screams leftovers! Substitute leftover turkey and sweet potatoes, and prepare as directed.

27. Paleo Turkey Hash

Flavors reminiscent of Thanksgiving, this hash is great anytime of the day. Use up leftover turkey and winter squash or pumpkin, and enjoy.

Throw in some leafy greens, and reap the benefits of this healthy Paleo turkey leftover recipe.

Photo: Paleo Turkey Hash/courtesy of http://elanaspantry.com

Fast and Easy

28. Turkey and Hummus Bistro Box

This is perfect for lunches at your desk. or for your kids at school. Use up your leftover turkey this time of year or roasted chicken anytime of the year.

Combine with some fresh vegetables, hummus and gluten-free pita, and it is a balanced, beautiful meal.

Photo: Chicken and Hummus Bistro Box / Momables.com

29. Turkey, Kale and Cheese Quesadillas

This is a perfect turkey leftover recipe when you have nearly picked the bones clean. Pull off the remaining turkey, and enjoy all the health benefits of kale in this quick and easy quesadilla.

Use gluten-free tortillas, and swap out traditional cheddar cheese for your favorite raw cheddar.

Photo: Turkey, Kale and Cheese Quesadillas/The Perfect Pantry

30. Halal Cart Style Turkey and Rice

A journey to the Middle East would eventually take you to a restaurant that served succulent chicken or turkey and rice. This recipe won’t disappoint.

Substitute the mayo for vegan mayo, the white sugar for your favorite natural sweetener and apple cider vinegar for the white vinegar called for in the recipe. Enjoy the complexity of the flavors and textures in this inspired recipe to use up your leftover turkey.

Photo: Halal Cart Style Turkey and Rice/Steamy Kitchen

Entrees

31. Sweet Potato, Goat Cheese and Leftover Turkey Pizza

You’ll rethink pizza, leftover turkey and sweet potato once you try this delectable recipe. Use gluten-free pizza dough, and enjoy.

The nuts give a healthy crunch, and the figs echo the natural sweetness in the sweet potatoes.

32. Scalloped Turkey

Empty out your refrigerator with this warm and inviting turkey leftover recipe.

33. Gluten-Free Turkey Tettrazini Casserole

This is a beautiful, quick meal that uses super-grain pasta, quinoa flour, quinoa flakes, leftover turkey and fresh vegetables. Swap out the conventional milk with almond milk, and opt for a sprinkling of grated raw cheese.

34. Turkey Stuffed Carnival Squash

Winter squash and leftover turkey never quite looked or tasted so good. To make this gluten-free, swap out the wheat berries for brown rice or quinoa and the breadcrumbs for a gluten-free substitute.

Think of this as a more interesting and definitely healthier version of a twice-baked potato. It’s packed with nutrients, fiber and a great way to use up that leftover turkey.

Photo: Turkey Stuffed Carnival Squash/Photo Courtesy of The Healthy Foodie

35. Korean Rice Pot

This quick and easy recipe combines sesame seeds, baby spinach, carrots, rice and leftover turkey, transforming it into a protein-rich meal. Substitute coconut oil for the vegetable oil called for in the recipe.

Add your favorite chili sauce to the top of the eggs, and enjoy!

36. Turkey Avocado Enchiladas

This recipe brings life to turkey leftovers and comes together quickly. For the avocado cream sauce, substitute Greek yogurt for the sour cream and the flour for a gluten-free or sprouted flour alternative.

Photo: Turkey Avocado Enchiladas/Photo courtesy of Erin from Dinners, Dishes and Desserts

37. Thanksgiving Leftovers Shepherd’s Pie

Shepherd’s pie, another gift from England, is a great way to use up leftover turkey, vegetables, stuffing and potatoes in one dish. While mashed white potatoes are traditional, feel free to swap out with leftover mashed sweet potatoes.

38. Turkey and Squash “Thanksgiving” Risotto

Risotto is typically considered an Italian dish, but the addition of warming spices, including cinnamon, ginger, nutmeg, paprika and cumin, transform traditional Thanksgiving flavors into something dynamic.

39. Cold Asian Noodles with Peanut Sauce

This beautiful bowl of goodness calls for poaching chicken, but leftover turkey works too. Swap out the peanut butter for another nut or seed butter, as recommended in the recipe.

When you don’t have turkey lying around, follow the directions for poached chicken — it is great too.

Photo: Cold Asian Noodles with Peanut Sauce/JeanettesHealthyLiving.com

40. Stuffed Peppers with Thanksgiving Leftover Turkey

Swap out the cheddar cheese for a raw cheese or sheep’s milk cheese, and use whatever bell peppers you have on hand. Green, yellow, red and orange peppers are all be equally tasty and beautiful in this quick and easy recipe.

41. Thanksgiving Leftovers Eggs Benedict

Leftover turkey for breakfast? Yes, and leftover stuffing, gravy and cranberry sauce.

This is not your traditional eggs Benedict. Swap out the English muffins for sprouted grain English muffins, and enjoy!

42. Gluten-Free Chicken or Turkey Biscuit Pot Pie

Potpies invoke a kind of childhood joy and warmth on cold days. Of course, those weren’t the healthiest meals growing up, but this recipe is loaded with vegetables, topped with a gluten-free biscuit and thickened with gluten-free flour instead of heavy cream.

Photo: Gluten Free Turkey Biscuit Pot Pie / Sugar-Free Mom

43. Turkey Egg Breakfast Casserole

Leftover turkey, kale, eggs and cheese seasoned with just the right amount of herbs make up this recipe. Substitute the gouda cheese for raw cheese, and enjoy.

It’s perfect for breakfast or a light lunch with an accompanying salad.

44. Turkey Potato Curry

Journey over to India for a bowl of turkey curry, or simply whip this up at home with your leftover Thanksgiving turkey. Use 1.5 cups of roasted turkey and 1.5 cups of potatoes, along with two cups of chopped tomatoes.

If you like a more moist curry, feel free to add a splash or two of coconut milk.

45. BBQ Turkey Pizza

Spice up your holiday leftovers with this pizza recipe. Use our sweet and tangy barbecue sauce recipe that is free of refined sugars and sweetened with honey.

The pizza comes together nicely. Use your favorite gluten-free pizza crust recipe.

Photo: BBQ Turkey Pizza/White On Rice Couple

The post 45 Terrific Leftover Turkey Recipes for After Thanksgiving appeared first on Dr. Axe.

Coriander is a seed spice that’s been cultivated since ancient times and comes from the same plant that gives us cilantro leaves. These seeds might not be as well-known unless you’re a lover of curries and masalas, which include coriander as an integral ingredient.

Coriander seeds have been used as a culinary spice and food-poisoning preventative agent for ages. As a spice, it’s either sold whole or ground with a flavor similar to a blend of lemon, sage and caraway.

What are the benefits of eating coriander? These seeds not only offer a unique and intriguing flavor profile, but their consumption has also been shown to improve blood flow and heart health, as well as calm serious digestive problems like irritable bowel syndrome.

That’s because coriander contains a multitude of bioactive compounds that lead to a wide array of pharmacological activities. These include its ability to act as an antimicrobial, anti-epileptic, antidepressant, antimutagenic, anti-inflammatory and anxiety inhibitor. Learn more about coriander seeds nutrition facts, benefits and how to use.

What Is Coriander?

The coriander (Coriandrum sativum) plant produces both fresh leaves and the dried seeds, both of which are typically used in cooking. When coriander leaves are used in their fresh form, we commonly refer to this herb as cilantro. The dried seeds are what we know as coriander.

Cilantro is sometimes called “coriander leaves” or “Chinese parsley.” Vietnamese coriander tastes similar to cilantro but is a completely different plant.

What does coriander taste like? While leafy cilantro adds a bright, somewhat citrusy flavor to dishes, coriander seeds are warm, sweet and nutty.

Coriander grows wild over a wide area of Western Asia and Southern Europe, and archaeological findings point toward cultivation by ancient Egyptians. It also appears to have been cultivated in Greece since at least the second millennium B.C. In 1670, it was first brought to the British colonies of North America and was one of the first spices cultivated by early settlers.

Coriander has been used as a digestive aid and healing spice for thousands of years, with evidence of its use dating as far back as 5000 B.C. It’s mentioned in Sanskrit texts, ancient Egyptian papyri, the Old Testament and the writings of the Greek physician Hippocrates. The Roman armies brought it to Europe, where it was used to preserve meats, and the Chinese believed it counteracted food poisoning.

Nutrition Facts

One tablespoon of coriander (Coriandrum sativum) seeds contain about:

• 15 calories
• 2.8 grams carbohydrates
• 2.1 grams fiber
• 0 grams sugar
• 0.9 gram fat
• 0.6 gram protein
• 0.8 milligram iron (4.6 percent DV*)
• 16 milligrams magnesium (4 percent DV)
• 35 milligrams calcium (3.5 percent DV)
• 20 milligrams phosphorus (2 percent DV)
• 1 milligram vitamin C (1.7 percent DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Lower Blood Sugar

Coriander seeds and essential oil have blood sugar-lowering effects on the human body. The effect is actually so therapeutic that people who suffer from low blood sugar or take blood sugar-lowering medicine are warned to be careful with using coriander products.

If you’re looking to naturally improve diabetes and lower you blood sugar, you may want to consider having more coriander in your daily diet. Multiple animal studies back up this notion and show that it can help stimulate the secretion of insulin and lower blood sugar. One study showed that this spice improved carbohydrate metabolism and increased hypoglycemic action in rats.

2. Ease Digestive Discomfort

Why does coriander makes such a great digestive aid? Researchers have found that it works like an antispasmodic drug, relaxing contracted digestive muscles that cause the discomfort of IBS and other problematic gut disorders.

A study published in Digestive Diseases and Sciences studied 32 people with IBS, a chronic digestive complaint affecting 20 percent of Americans today. The study evaluated the effects of taking a preparation containing coriander versus taking a placebo.

After eight weeks, those taking the coriander preparation had significantly lowered severity and frequency of abdominal pain and discomfort. They also had less severity and frequency of bloated stomach compared to the placebo group.

3. Decrease Blood Pressure

For people suffering with hypertension, consuming this spice has been shown to reduce blood pressure. Not only does it help positively modulate gut activity, but it also has a diuretic effect on the body. This is very helpful to people suffering from high blood pressure.

When you address high blood pressure, you also decrease your risk of serious and deadly conditions like blood clots and strokes.

4. Fight Food Poisoning

Several studies suggest that coriander is among several herbs and spices that have strong antimicrobial effects against foodborne pathogens. When you use it in your cooking, you actually add an additional layer of protection against the risk of food poisoning.

Coriander actually contains an antibacterial compound that may specifically fight against Salmonella choleraesuis. Salmonella poisoning is responsible for 1 million foodborne illnesses in the U.S. every year.

A study in the Journal of Agricultural and Food Chemistry specifically showed its antibacterial activity against Salmonella. Coriander contains high levels of dodecenal, a natural compound that’s actually twice as powerful of an antibiotic than the leading treatment for salmonella-based illness. By adding this spice into your diet, you can help to guard yourself against uncomfortable or even fatal food poisoning.

5. Improve Cholesterol Levels

Some research shows that by incorporating coriander into your diet you can decrease your levels of bad cholesterol. In one animal research experiment, a significant decrease in bad cholesterol, or LDL, and an increase in healthy cholesterol, or HDL cholesterol, was shown among subjects who were administered coriander seeds.

6. Help Urinary Tract Infections

Coriander seeds can be helpful in relieving symptoms of a urinary tract infection by fighting off the bacteria that cause a UTI in the first place. Simply soak 1.5 teaspoons of dried seeds overnight in two cups of water.

Strain and drink as a coriander tea, or just add it to your morning smoothie. It may help to relieve the discomfort and pain associated with the UTI and help speed overall healing.

7. Support Healthy Menstrual Function

Coriander seeds may help support healthy menstrual function by helping regulate proper endocrine gland function and the hormones that regulate menstrual cycles. In particular, coriander can help treat menorrhagia (heavy bleeding).

In addition, coriander can help reduce the bloating, cramps and pain during your cycle. Its use to regulate menstruation is a common practice in Ayurvedic medicine.

8. May Prevent Neurological Inflammation and Disease

Neurodegenerative diseases — including Alzheimer’s, Parkinson’s, multiple sclerosis, brain tumors and meningitis — are associated with chronic inflammation. A study published in the journal Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander helped target inflammatory pathways and prevent neurodegenerative diseases.

Researchers noted that lifestyle factors of individuals with diets rich in these nutrients showed lower incidences of neurological degeneration.

How to Use

All parts of the coriander plant are edible, but the fresh leaves (cilantro) and the dried seeds are the parts most traditionally used in cooking. It’s common in South Asian, Indian, Middle Eastern, Caucasian, Central Asian, Mediterranean, Tex-Mex, Latin American, Brazilian, Portuguese, Chinese and African cooking. It’s easily and readily available at your local grocery store year-round as well.

When purchasing this spice for culinary purposes, look for the dried seeds in whole or ground form. You will most likely find the European or possibly Indian type. European coriander has a smooth and savory flavor with creamy citrus top notes. The European seeds are typically more flavorful due to a higher concentration of volatile oils. The Indian version is oval instead of round and has more citrusy top notes than the European variety. Both are pretty interchangeable in cooking.

While coriander can be bought in powdered form, you can also buy whole seeds and grind them yourself. The result is a fresher and more intense flavor. You can also toast whole seeds to enhance their flavor.

What is a substitute for coriander? If a recipe calls for this interesting spice and you don’t have any on hand, many people use cumin as a ground coriander substitute. Are coriander and cumin the same? No, but their flavor profiles are somewhat similar. Are coriander and cardamom the same? Again, these are two completely different spices, but depending on the recipe, cardamom is another option if you’re looking for a possible substitute for coriander.

In general, coriander goes really well with fish, lamb and turkey. It’s also delicious when included among stuffings, lentils and tomatoes. You can mix the seeds with peppercorns in your pepper mill for a more interesting spice than pepper alone.

Coarsely ground coriander is great as a rub on meats and fish before cooking. Whole seeds or coriander powder can also be used in marinades, pickled dishes, salad dressings and casseroles. It’s also really tasty in homemade granola.

Wondering how to grow cilantro? A cilantro plant requires full sun or light shade in southern zones. The plant grows best in moist, well-drained soil. Space your plants about six to eight inches apart. From the time of sowing seed, cilantro leaves can begin to be harvested in about three to four weeks. The coriander seeds can be harvested in about 45 days.

For stronger medicinal purposes, it can also be purchased as a supplement, tincture, tea or essential oil.

Risks and Side Effects

In small food amounts, coriander is not likely to cause you any unwanted side effects and is known for reducing flatulence. When used medicinally, it can cause increased sensitivity to the sun.

If you’re allergic to aniseed, caraway, dill weed, fennel, mugwort or similar plants, then you may be allergic to coriander.

Due to its ability to naturally lower blood sugar levels, monitor your blood sugar levels closely if you have diabetes and take this spice. It can also decrease blood pressure levels so be careful with your intake if you tend to have low blood pressure or take medication to lower it.

Speak with your healthcare professional before using it medicinally, especially if you are currently pregnant, breastfeeding, have an ongoing medical condition and/or are currently taking medication.

Final Thoughts

• Health benefits from coriander seeds include lowering blood sugar, cholesterol and blood pressure as well as protecting you against food poisoning and digestive problems.
• Coriander is a spice that’s often used curries and masalas.

The post Coriander: a Seed Spice that Helps Control Blood Sugar, Cholesterol & Blood Pressure appeared first on Dr. Axe.

If you’re looking for an awesome chocolate substitute, look no further than carob chips. They’re naturally sweet, rich and delicious.

They also contains vital nutrients but are completely free of caffeine, making them great for kids and people looking to keep their caffeine intake low or nonexistent.

The fruit of the carob tree is used to make medicinal and food products, such as carob chips. It is a tasty food, but it’s also used for a variety of health concerns, including high cholesterol, high blood sugar, diarrhea, vomiting, cough and even obesity.

What Is Carob?

Carob comes from the carob tree (Ceratonia siliqua), which belongs to the pea family and is native to the eastern Mediterranean region. The tree produces fruit in the form of an edible bean or pod.

The trees, which are typically around 50 feet tall, have pods that hold anywhere from five to 15 hard, brown carob seeds that are surrounded by naturally sweet and edible pulp. Once these pods are ripe, they can be dried and ground into carob powder. The powder is used to make food products like carob chips, and it’s also used medicinally for a variety of health concerns.

Locust bean gum is another name for carob bean gum, and it comes from carob seeds. Carob gum is often used in skin care and other cosmetic products as a stabilizer, binder or texture enhanced. It is also added to many food products, such as baked goods, for these same reasons.

Carob’s use by humans is said to go all the way back to the ancient Egyptians, who fed the pods to their livestock. It’s also believed that they used carob gum as a form of glue in their mummification processes.

The carob tree is also referred to as St. John’s bread or locust bean. These alternative namesakes originate from the Biblical story of John the Baptist when he was eating locusts. It’s debatable, but some people believe that the “locusts” were carob pods rather than the actual insects.

There are actually male and female carob trees, but the male trees do not produce any fruit.

Health Benefits

These are some of my favorite carob health benefits:

1. Diarrhea Relief

One of carob’s most impressive benefits is its scientifically demonstrated ability to help with diarrhea.

Diarrhea is an unpleasant yet common problem experienced by many people for various reasons. When you’re dealing with diarrhea, the food and liquid you take in end up passing way too quickly through your system, resulting in an increased frequency and wateriness of your stools.

Carob powder has actually been used successfully to help treat cases of diarrhea in infants, children and adults. Why is it helpful with this common digestive complaint? It appears to be its high tannin content, which has an “astringent or binding effect on the mucous membranes of the intestinal tract.”

What are tannins? Tannins are water-soluble polyphenols that are present in many foods and beverages, including tea, pomegranate juice and berries, to name a few.

A double-blind trial published in the Journal of Pediatric Gastroenterology and Nutrition looked at the effects of carob on infants between the ages of three months and 21 months with acute diarrhea due to a bacteria or virus. The infants were given oral rehydration fluids and randomly took either a placebo or a carob pod powder consisting of 40 percent tannins and 26.4 percent dietary fiber at a maximum of 15 grams per day for up to six days.

What were the results? Normalized bowel movements and body temperature occurred more quickly in the infants who received the carob powder. They also stopped vomiting sooner. In addition, the young subjects accepted and tolerated the carob well.

2. Lower High Cholesterol

A study published in the international journal Plant Foods for Human Nutrition found that carob’s insoluble fiber has positive effects on cholesterols levels. The study credits insoluble fiber’s rich content of polyphenols with its ability to decrease both LDL (“bad”) cholesterol as well as overall cholesterol in people with high cholesterol.

This 2010 study randomly divided 88 subjects with hypercholesterolemia to consume carob fiber or a placebo for four weeks. The results of the study reveal that carob consumers lowered their blood lipid levels in the following ways:

• overall cholesterol decreased by 6.1 percent
• LDL cholesterol was reduced by 8.9 percent
• LDL:HDL ratio went down by 14.3 percent
• triglycerides declined by 23.4 percent

Overall, the study concludes that consuming insoluble fiber rich in polyphenols may be an effective natural way to both avoid and treat high cholesterol — making carob a cholesterol-lowering food.

Further research backs up these cholesterol-lowering effects, with one noting that “studies on humans and animals confirmed its lipid-lowering effects.”

3. Combat Obesity

Research has shown that the consuming carob fiber has positive metabolic properties. Since carob contains insoluble fiber, it can help improve digestion and fend off constipation. The fiber can also help consumers feel fuller longer, which is very helpful when it comes avoiding overeating and trying to maintain or reach a healthy body weight.

Studies have even shown that eating this fiber can decrease levels of the hunger hormone ghrelin after a meal and improve fat oxidation, which are both great news for people struggling with obesity. According to researchers, “Carob powder could be a potential candidate in [the] diet regimen of obese and overweight persons.”

4. Blood Sugar Management

The fiber content is also excellent for helping maintain healthy blood sugar levels. Carob does have natural sugar content so you don’t want to overdo it, but in moderation insoluble fiber from it and other nutritious foods as part of an overall healthy diet may help decrease the likelihood of becoming a type 2 diabetic.

In fact, its blood sugar control is one of the reasons it helps combat obesity, and it’s why it’s often recommended as a safer sweet treat for diabetics.

5. Mineral Provider

You might already be familiar with how important minerals are to our health, but did you know that carob is a great source of minerals? It’s true!

It contains significant amounts of key macrominerals (ones you need large amounts of daily), like potassium and calcium.

Other important macrominerals like magnesium and phosphorus are also found in carob fruit in lesser amounts. Plus, it contains trace microminerals, such as iron, copper, zinc and manganese.

Nutrition Facts

One tablespoon of carob flour or powder (about six grams) contains approximately:

• Calories: 13.3
• Total Carbohydrates: 5.3 g
  • Fiber: 2.4 g
  • Sugar: 3 g
• Total Fat: 0.04 g
  • Saturated Fat: 0.01 g
  • Polyunsaturated Fat: 0.01 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.3 g
• Sodium: 2.1 mg (0.1% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

It also contains some calcium, iron, magnesium, phosphorus and potassium, along with trace amounts of zinc, copper, manganese, selenium, vitamin C, thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin A, choline, beta-carotene and vitamin E.

Carob vs. Chocolate

Unlike chocolate’s main ingredient, cacao or cocoa (the name for cacao once it is roasted), carob pods have a natural sweetness. Carob taste is somewhat similar to chocolate but distinctly different at the same time.

Here’s how it stacks up to chocolate:

• Carob naturally has no caffeine while the cocoa used to make chocolate naturally contains caffeine.
• Carob has no oxalic acid (a naturally occurring substance found in chocolate and other foods that inhibits calcium absorption) while chocolate definitely contains this organic compound.
• Cocoa powder has more iron, but carob powder contains some iron as well as key electrolytes, like calcium and potassium.
• Carob is higher in beneficial dietary fiber compared to cocoa.
• Carob does not contain theobromine, which is what makes cocoa and chocolate naturally bitter in flavor.

How to Use (Recipes)

Carob chips, carob powder, carob bars, carob syrup and carob extract can typically be found at your local health store or online. You can substitute an equal amount of carob powder for cocoa powder. You can also use half carob chips/powder and half cocoa chips/powder in a recipe.

The chips add nutrients and natural sweetness to whatever they go into.

What are some of the best ways to use them? For starters, they are awesome in muffins, breads, cakes, pancakes and cookies. You can also add the powder to smoothies.

Scientific trials have used specific amounts of carob for medicinal purposes. Remember to drink plenty of water when taking the powder.

For the treatment of diarrhea, 15 grams of powder per day has been used for children while 20 grams per day has been used for adults.  The powder can also be mixed into foods like mashed sweet potatoes or unsweetened applesauce to make it easier to take.

Of course, if a young child has diarrhea it’s important he or she receives adequate hydration and is under the care of a pediatrician.

Carob chips can be used in any recipe that calls for chocolate chips so there are a ton of options.

Here are some healthy and absolutely delicious carob recipes to try (swap in for the chocolate where appropriate):

• Carob Bark Recipe
• Vegan Chocolate Chip Cookies Recipe
• Chocolate Banana Muffins Recipe
• Chocolate Chip Cookie Bars Recipe

Risks and Side Effects

You may already know how chocolate is toxic to dogs, but can dogs eat carob? Yes, it is safe for dogs. According to the ASPCA, it is non-toxic to dogs, cats and horses.

It’s possible yet not common to have an allergic reaction to it, so if you notice any allergic symptoms, discontinue use.

There are currently no established interactions with carob. However, always check with your doctor before incorporating it into your diet as a food or supplement if you are currently taking any other medications or have any ongoing health concerns.

Final Thoughts

• If you’ve been a lifelong fan of chocolate and chocolate chips, I totally get it, but if you’ve never tried carob chips I really think they are worth a taste. With a naturally sweet and rich taste, you just may start subbing them for chocolate chips in your next recipe.
• With zero caffeine yet lots of flavor and nutrients plus impressive health benefits, carob is a great healthy treat, in moderation of course.
• The top five benefits of carbo chips include potentially helping relieve diarrhea, lower high cholesterol, combat obesity, manage blood sugar and provide minerals.

The post Carob Chips: The Caffeine-Free Chocolate Substitute That’s Actually Good for You appeared first on Dr. Axe.

With sugar intake at an all-time high, finding healthier, sweet alternatives has been a priority for many people. The problem is sugar substitutes and artificial sweeteners tend to be filled with other harmful chemicals and ingredients, and some even contain calories and affect blood sugar levels, despite what many people believe. Enter monk fruit.

Monk fruit sweetener has been celebrated as a revolutionary way to sweeten foods and drinks without the harmful effects of traditional sugar and certain sugar substitutes.

What are the health benefits of monk fruit? It contains compounds that, when extracted, are an estimated 200–300 times sweeter than regular cane sugar but with no calories and no effect on blood sugar.

Sound too good to be true? It’s not!

This fruit has been used as a sweetener for centuries, and after many years of only being available overseas, it’s recently become easier to find in grocery stores in the U.S. and elsewhere.

What Is Monk Fruit?

Monk fruit (species name Momordica grosvenori) is also called luo han guo. This small, green fruit is a member of the Cucurbitaceae (gourd) plant family.

It was was named after monks that harvested the fruit in southern Chinese mountains as early as the 13th century.

Rarely found in the wild, monk fruits were originally grown in regions including the Guangxi and Guangdong Mountains in China. The Chinese government actually has a ban on monk fruit and its genetic material, stopping it from leaving the country.

Therefore the fruit must be grown and manufactured in China. This, combined with the complicated process of extraction, makes monk fruit products expensive to create.

Is monk fruit good for you? It has long been regarded as the “longevity fruit” thanks to its high antioxidant levels and anti-inflammatory effects.

Throughout history, it was used medicinally as an expectorant, cough remedy, treatment for constipation and as a remedy for clearing heat/fevers from the body.

Today, experts consider sweet extracts of natural plants, such as stevia and monk fruit, to be attractive alternatives to sugar.

A 2019 report published in the International Journal of Vitamin and Mineral Research Consumption explains:

Unfortunately substituting sugar with the currently available artificial sweeteners does not appear to have favorable clinical effects. Given the health-related concerns with the currently available sweeteners such as increased risk of obesity and type 2 diabetes there is renewed interest in identifying a safe and palatable sweetener.

Thus, finding natural sweeteners like monk fruit provide healthier alternatives.

Benefits

1. Contains Antioxidants that Fight Free Radicals

Monk fruit’s mogrosides, the compounds that give it its intense sweetness, are also powerful antioxidants. Oxidative stress plays a part in many diseases and disorders, and choosing high-antioxidant foods is the key to reducing free radical damage in the body.

Studies have shown that mogrosides “significantly inhibited reactive oxygen species and DNA oxidative damage” in animals. The fact that the same monk fruit ingredients that provide antioxidants also provide a no-calorie sweetener makes it nothing less than a great sugar substitute.

2. May Help Lower Risk of Obesity and Diabetes

It’s estimated Americans consume 130 pounds of sugar per year, as opposed to our ancestors in the early 1800s who averaged about 10 pounds. This surge in sugar intake has ballooned obesity rates, as well as cases of diabetes.

A 2017 study published in the International Journal of Obesity states, “Substituting sweeteners with non-nutritive sweeteners (NNS) may aid in glycaemic control and body weight management.” In this study, non-nutritive sweeteners included aspartame, monk fruit and stevia, which were found to contribute substantially less to total daily energy intake, postprandial glucose and insulin release compared with sucrose-sweetened beverages.

Monk fruit may improve insulin response and does not affect blood sugar levels the way natural sugars do, according to research studies. This means it can provide the sweet flavor we strongly crave without the damaging side effects.

Research indicates that using monk fruit sweetener may help those already suffering from obesity and diabetes from furthering their conditions. Another benefit compared to other sweeteners is that the sweetener is extracted from non-GMO fruit, unlike table sugar and high fructose corn syrup.

3. Has Anti-Inflammatory Effects

Ancient Chinese usage of this fruit included drinking tea made from the boiled fruit to cool the body from ailments, including fever and heat stroke. It was also used to soothe a sore throat.

This method works because of monk fruit’s mogrosides, which have natural anti-inflammatory effects.

4. May Help Fight Development of Cancer

There’s evidence suggesting that the seeds and extract taken from this fruit have anti-carcinogenic effects. Monk fruit extract has displayed an ability to inhibit skin and breast tumor growth and to provide proteins that have anticancer abilities.

There is irony in the fact that other sweeteners are shown to increase the risk of cancer, while monk fruit sweetener seems to have the power to help reduce it.

5. May Help Combat Infections

When treating bacterial infections, antibiotics are widely overused. Natural antimicrobial agents can help fight off infections to slow the ongoing surge of antibiotic resistance.

Monk fruit has shown the ability to inhibit the growth of certain bacteria, specifically oral bacteria that cause tooth decay and periodontal disease.

These studies also show the fruit’s ability to fight some forms of candida symptoms and overgrowth, like oral thrush, which when left untreated can affect many other body systems.

In addition, monk fruit has been shown to act as a prebiotic and modulate gut microbiota composition to improve gut health. This can also, in turn, help protect against infections.

6. Fights Fatigue

In a study on mice, monk fruit extracts were successful in decreasing fatigue in exercising mice. The study was able to reproduce the results and prove that mice given the extract had extended exercise times.

This study provides evidence as to why monk fruit has long been referred to as the “longevity fruit.”

7. Appropriate for Diabetic and Low-Glycemic Diets

This fruit was used as an antidiabetic by the Chinese for centuries. Aside from being a proven antihyperglycemic (which helps bring down the blood glucose levels in the body), animal studies have also shown targeted antioxidant abilities toward pancreatic cells, allowing better insulin secretion in the body.

The antidiabetic abilities of the monk fruit are associated with its high levels of mogrosides, as shown in mice. Better insulin secretion is a major part of improving diabetic patients’ health, and monk fruit has even shown in animal studies to potentially reduce kidney damage and other diabetes-related issues.

As a sweetener with a low glycemic index, it’s also a way for those struggling with diabetes to be able to enjoy a sweet flavor without the concern of affecting or worsening their diabetic condition. For this same reason, monk fruit is a good choice for people following the keto diet or other low-carb diets.

8. Works as a Natural Antihistamine

Monk fruit extract, when used repeatedly, has shown an ability to fight allergic reactions as well.

In a study with mice, monk fruit was administered repeatedly to mice exhibiting nasal rubbing and scratching due to histamines. The study showed that “both the [lo han kuo] extract and glycoside inhibited the histamine release” in the test subjects.

How to Use

What’s the best monk fruit sweetener to purchase? Because of its short shelf life, the only way to try monk fruit fresh would be to travel to Southeast Asia and buy one fresh off the vine, which obviously is unrealistic for many people.

The next best way to try monk fruit extract or monk fruit powder is to purchase it in dried form.

Wondering where to buy monk fruit? Dried monk fruit can be found online (such as on Amazon) and at many Chinese markets.

You can use the dried fruit in soups and teas.

You can also make your own monk fruit sugar substitute by creating an extract.

You can choose to make it using alcohol, pure water or glycerin, or a combination of the three. Making your own solution at home ensures you know what ingredients are used and the quality of ingredients.

Monk fruit extract is manufactured in a number of different ways. Most commonly, the fresh fruit is harvested and the juice is combined with a hot water infusion, filtered and then dried to create a powdered extract.

Some types may be labeled as “monk fruit in the raw” if they don’t contain other ingredients.

The sweetness is contained in the mogrosides, and depending on the manufacturer, the percentage of the compound varies, which means different products will have different sweetness levels.

Beware of types that include added ingredients like molasses and a sugar alcohol called erythritol, which may cause digestive issues among some people.

Other Healthy Alternative Sweeteners:

Not a fan of monk fruit’s taste? You may want to try using other sweeteners, such as stevia or xylitol instead. If you don’t mind consuming actual sugar and calories, other options include raw honey, molasses and real maple syrup.

Use these in oatmeal, baked goods, coffee and tea to help cut down on your processed sugar intake.

Nutrition Facts

Monk fruit sweeteners come in several forms: liquid extract, powder and granules (like cane sugar).

Monk fruit, technically speaking, contains a very small amount of calories and carbohydrates, just like other fruits and vegetables. However, it’s not commonly consumed fresh (since the fruit begins to taste rotten quickly after harvesting), and when dried its sugars break down.

When eaten fresh, monk fruit has about 25 percent to 38 percent carbohydrates, as well as some vitamin C.

Because of its short shelf life after being harvested, the only way to enjoy fresh monk fruit is to visit the Asian regions. This is why it’s often dried and processed.

After drying, the trace amounts of fructose, glucose and other components are considered insignificant, so it’s typically counted as a zero-calorie food.

What does monk fruit taste like, and why is it so sweet?

Many users of monk fruit sweeteners say the taste is pleasant and that there’s little to no bitter aftertaste, unlike some other sugar substitutes.

It’s not sweet due to natural sugars like most fruits. It contains powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars.

That’s why, despite their very sweet taste, these fruits virtually contain no calories and have no effect on blood sugar.

Mogrosides provide varying levels of sweetness — the type known as mogrosides-V being the highest and also the one associated with the most health benefits. Some products produced with monk fruit may be intensely sweet but can be cut down and used in moderation.

Monk Fruit vs. Stevia

In the United States, the Food and Drug Administration allows any food/beverage that has less than five calories per serving to be labeled as “calorie-free” or “zero calorie.” Both monk fruit and stevia sweeteners fall into this category.

This makes both products good options if you’re watching your weight or blood sugar levels.

Stevia rebaudiana (Bertoni), a plant that’s native to South America, is grown to produce stevia extract, another popular sweetener and sugar sub.

Stevia is considered a “high intensity sweetener,” since steviol glycosides that are extracted from the stevia plant are around 200–400 times sweeter than cane sugar. A specific glycoside found in stevia plants called rebaudioside A (Reb A) is used in most commercially available product.

In extract/powder form, stevia doesn’t impact blood sugar levels and is “generally recognized as safe” (GRAS) by the FDA. However, at this time the FDA still hasn’t given whole leaf stevia an official GRAS label since more research is required.

Both monk fruit and stevia are heat-stable, meaning you cook and bake with them up to about 400 degrees Fahrenheit without altering their taste. Some people find that stevia has a bit of an aftertaste and doesn’t mimic the taste of cane sugar as closely as monk fruit does.

Downsides, Risks and Side Effects

What are the side effects of monk fruit? It’s generally considered to be very safe, since there have been very few reported side effects or negative reactions.

It appears to be safe for adults, children and pregnant/nursing women to consume, based on available research and the fact that it’s been consumed for centuries in Asia.

Unlike some other sweeteners, it’s unlikely to cause diarrhea or bloating when consumed in moderate amounts.

As a sugar substitute it was approved for use by the FDA in 2010 and is considered “generally safe for consumption.” That said, its approval was pretty recently, so there are no long-term studies available to test monk fruit side effects over time, meaning it’s best to exercise care when consuming it in large amounts.

Final Thoughts

• What is monk fruit? It’s a sugar substitute that contains compounds that taste very sweet when extracted.
• These compounds are 300–400 times sweeter than sugar but have no calories and no effect on blood sugar.
• This fruit also supplies powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars.
• Monk fruit benefits may include fighting free radicals, lowering risk of obesity and diabetes, acting an an anti-inflammatory and coolant, helping treat and prevent cancer, combating infections, fighting fatigue, and working as a natural antihistamine.

The post Monk Fruit: Nature’s Best Sweetener? appeared first on Dr. Axe.

Not only are coconut aminos a great substitute for soy sauce, but they’re also a powerful little ingredient on their own. Coconut aminos are gluten-free, non-GMO, certified organic, soy-free, MSG-free, kosher and vegan.

Packed into this unassuming condiment are the nearly endless benefits of the coconut, including protection of the heart and reduction in the risk of certain cancers.

So consider making this a staple in your kitchen cabinet to use as a soy sauce replacement or as a nutritious seasoning sauce.

What Are Coconut Aminos?

Put simply, coconut aminos are a sauce often used to substitute for regular soy sauce in Asian food dishes.

There are only two ingredients to create coconut aminos: organic coconut tree sap and organic sea salt.

The process of creating coconut aminos is actually very simple. Coconut sap is “tapped” from coconut blossoms, the flowering portion of the tree present before coconuts grow. It then goes through a fermentation process and blended with sun-dried, mineral-rich sea salt.

As you probably know, condiments can be really useful to enhance the flavor of foods. Now you’ve got a healthier soy sauce alternative that’s packed with amino acids. So rather than supplementing food with a sodium-rich soy sauce, you can use coconut aminos as a tasty, healthy replacement condiment.

Nutrition Facts

Coconut aminos contain 17 naturally occurring amino acids, have almost a perfectly level pH balance, yield a low glycemic index of only 35 and are said to be a high source of broad-spectrum B vitamins, including inositol.

It also contains 300 percent less sodium than the leading regular soy sauce available. One teaspoon of coconut aminos, depending on the brand, contains about:

• 5 calories
• 1 gram carbohydrates
• 0 grams fat
• 90 milligrams sodium (4 percent Daily Value)

Compare the 90 milligrams of sodium present in this liquid aminos to around 300 milligrams that’s found in a typical soy sauce.

And despite the fact that it comes from coconut sap, coconut aminos actually tastes much more like regular soy sauce than the popular fruit. This makes it super easy to swap out a dark soy sauce for the healthier option.

Health Benefits

1. Protect Your Heart and Regulate Cholesterol

When you consume coconut products (coconut aminos, coconut oil and coconut flour) regularly, your heart feels the difference.

Coconut has been proven to increase HDL cholesterol, which contributes to a healthy heart, according to a longitudinal study published in 2015.

Coconut products also contain antioxidants that have been proven to protect the heart and regulate blood pressure levels. Research published in Pharmaceutical Biology shows that antioxidants present in coconut have cardioprotective effects and help to prevent increases in blood pressure.

2. Reduce Risk of Diabetes

A lot of research has been conducted over the last several years to determine the causes and risks involved in the obesity epidemic in the U.S.

There are many contributing factors, but one 2015 study at the University of California specifically highlights the dangers of a diet rich in soybean products versus coconut products.

This study found that mice following diets high in soybean products suffer a higher risk of diabetes and other metabolic issues, whereas a coconut-rich diet reduced that risk.

It’s important to note that these facts don’t refer to a quick or short-term solution for any problem, but rather remind us that a diet filled with the things that are good for the body, maintained over time, change a lot of the scary things many people fear in their future health.

Choosing a healthier seasoning sauce is just one way to reduce sodium and calorie intake, while still adding flavor to your meals.

3. Aid in Weight Loss

One possible reason coconut has such a powerful impact on diabetes risk may be its role in weight loss.

Have you ever heard of the protein adiponectin? Adiponectin comes exclusively from fatty tissue, secreted into the bloodstream to regulate several metabolic processes, including glucose levels and fatty acid oxidation.

This protein is an interesting one. Research suggests that the level of adiponectin in your bloodstream is inversely associated with body fat levels, meaning that the more of it you have, the lower your body fat content is.

The one exception to this rule is in people with extreme calorie restrictions, such as individuals who suffer from anorexia nervosa or other eating disorders.

The reason this is important when discussing the benefits of coconut aminos and other coconut products is that eating coconut products increases adiponectin levels in the bloodstream.

One study out of Brazil found that introducing coconut products not only regulated blood pressure, lowered cholesterol and decreased glucose numbers, but it also reduced body mass index, body fat, waist circumference and several other obesity-related measurements.

That means coconut aminos can actually help prevent and treat obesity.

4. Strengthen the Immune System

Another exciting benefit of consuming coconut aminos is the protection they offer your immune system. Research published in Experimental and Therapeutic Medicine explains that coconut products are high-antioxidant foods, which counteract the dangerous influence of free radicals within your body.

Why is this a good thing? Reducing oxidation in the body strengthens your body’s defenses against illness and disease. Oxidative stress is associated with a multitude of problems, including high blood pressure, diabetes, heart disease and kidney disease.

In addition to their antioxidant content, coconut products are also a healthy source of saturated fats, which are actually not the horrifying substances that many “experts” tout. One misunderstood benefit of these fats is their ability to boost the immune system.

5. Reduce Risk of Colon Cancer

While high-fat diets have long been regarded as an increased risk factor for colon cancer, recent research suggests a different reality.

Again, coconut products are a good source of saturated fats in the diet. Unlike what you may have heard, saturated fats are essential fatty acids that your body cannot produce on its own.

Saturated fats have several health benefits themselves, including immune health, bone density and toxin protection. They also allow your body to correctly use both forms of unsaturated fats (mono and poly).

With this information in hand, scientists at the University of South Carolina conducted research to determine the influence of coconut products on the risk for colon cancer. Subjects consuming coconut showed reduced inflammation and a greatly reduced occurrence of malignant tumors in the colon.

This was likely due to the ability of saturated fats to maintain “intestinal barrier integrity.” Thus, coconut products may work as cancer-fighting foods, particularly in regard to colon cancer.

6. Promote Mental Health

The coconut tree sap used to create coconut aminos is high in the protein inositol.

Studies indicate that this powerful protein has a positive effect on those suffering from panic disorder, depression, obsessive-compulsive disorder and other potentially debilitating mental conditions.

In fact, inositol had an impact almost equal to that of SSRIs commonly used to treat these disorders — without the laundry list of side effects, some of which are bleeding, sexual dysfunction and suicide risk.

7. Naturally Treat Polycystic Ovarian Syndrome

The significance of coconut products and their effects on adiponectin production may also resolve some insulin resistance issues.

These issues are common in both patients with diabetes and those suffering from other metabolic conditions, such as polycystic ovarian syndrome (PCOS), the number one cause of infertility in the U.S.

Inositol intake not only regulates insulin, like adiponectin, but research concludes that it also treats other conditions of PCOS, such as hyperandrogenism, irregular periods and high blood pressure.

Coconut Aminos vs. Soy Sauce

One thing that coconut aminos and soy sauce have in common is their taste. Soy sauce does have a richer taste, but coconut aminos offers the same salty and savory flavor, but it’s a bit milder and sweeter.

Other than that, the two condiments do not impact your health similarly, so here’s a breakdown of their differences:

Coconut Aminos

• It contains only two ingredients, coconut tree sap and sea salt.
• One teaspoon contains about 90 milligrams of sodium, which is about a third of what’s in soy sauce.
• Aside from the minimal risk of coconut allergy, it doesn’t come with health risks or side effects. In fact, it benefits your health in many ways because of its nutrient content.
• It provides disease-fighting antioxidants and proteins that work to promote mental health. It may also aid weight loss and reduce the risk of diabetes.

Soy Sauce 

• It’s the most common phytoestrogen in the Western diet, which mimics biological estrogen and is associated with hormonal cancers, diseases and fertility disruptions.
• Over 90 percent of soy in the U.S. is genetically modified.
• It usually contains gluten, which many people don’t realize.
• Most soy sauce sold in the U.S. is made of a synthetic fermentation process called “acid hydrolyzation” in order to lengthen the product’s shelf life.
• It usually contains monosodium glutamate (MSG), a food additive that can cause health issues in some people (but usually only at very high quantities).
• It’s loaded with sodium, containing around 300 milligrams per teaspoon.

It may also be helpful to note that coconut aminos are not the only soy sauce substitute. You may also want to try tamari, an (almost) gluten-free form of soy sauce that’s always made by traditional fermentation methods.

What about liquid aminos? It should not be confused with coconut aminos, as liquid aminos — like soy sauce — contains soy and is higher in sodium. While coconut aminos is natural fermented, liquid aminos is a highly processed product that relies on chemicals.

Recipes

When using coconut aminos, it’s important to refrigerate the bottle after opening it for the first time.

As mentioned, coconut aminos are a soy sauce substitute, but their taste doesn’t pack quite the salty punch of soy sauce. However, their rich combination of sweet and savory is sure to satisfy.

You can use this healthier condiment to create “fakeouts,” like this Crispy Orange Beef recipe is no exception. It’s 100 percent gluten-free and gives you all the joy of crispy beef with orange sauce that you might get from Chinese takeout … with none of the chemicals or hidden ingredients. Coconut aminos serve as a delectable part of the guilt-free breading.

More in the mood for fish? Check out this Salmon Stir Fry that’s chock-full of omega-3 fatty acids and healthy proteins.

Coconut aminos are also a great dipping sauce for sushi.

Risks and Side Effects

As coconut aminos contain only two ingredients, they’re an extremely safe condiment to consume.

There is no research to suggest overuse of coconut aminos leads to adverse effects. However, it’s possible to be allergic to coconut, although it’s quite rare.

Signs of coconut allergies or food sensitivities include nausea and vomiting, rash, hives and diarrhea.

Not a health side effect, but one note to consider when looking into coconut aminos is its price point. It is a bit more expensive than soy sauce, costing about 50 percent more.

Final Thoughts

• While many “experts” have insisted soy sauce is a healthy condiment, it’s certainly one to avoid.
• Coconut aminos offer a substantive, gluten-free, non-GMO, kosher, vegan and fully organic alternative to soy sauce and tamari, while also packing several additional health benefits like heart health and disease prevention.

The post Coconut Aminos: The Healthy Replacement for Soy Sauce? appeared first on Dr. Axe.

Why is healthy wheat — such as einkorn flour — so hard to find?

You may have heard of the words “frankenwheat” or “frankenfoods,” which have been imposed on the public by agricultural geneticists due to the scientific engineering of wheat and wheat food products. This has created a movement away from wheat products due to the damaging effects they may have, in particular the issues people have consuming foods with gluten.

This is where einkorn flour comes in.

While this is not the wheat your great-grandmother used, there are some ancient grains, such as einkorn, available today that are healthier, easier to digest and, frankly, superior alternatives.

What Is Einkorn Flour?

Like two other ancient wheats, emmer (farro) and spelt flour, einkorn is a covered wheat — however, these ancient grains have less gluten and more nutrition than traditional whole wheat.

Ancient grains are thought by many to be inherently more nutritious than modern varieties. Einkorn flour is the most ancient wheat, offering many essential dietary and trace minerals.

It’s a good source of protein, iron, dietary fiber, thiamine and a number of other B vitamins. It also contains a significant amount of the powerful antioxidant lutein, with higher antioxidant levels than durum and bread wheat.

There is a much lower percentage of nutrient loss during processing of einkorn, and it can be substituted for whole wheat flour in most recipes, though it may result in a different texture. Regardless, the results are worth exploring, especially since the nutritional benefits likely outweigh other options.

Nutrition Facts

Einkorn is an ancient wheat variety and one of the first cultivated cereal grains in history. The grain protein is consistently higher than modern wheats, though the amino acid composition of einkorn is similar to wheat flour and considered more nutritious than hard red wheat, based on the higher level of protein, crude fat, phosphorous, potassium, pyridoxine and beta-carotene.

A 30-grams serving of 100% organic, all-purpose einkorn flour contains about:

• Calories: 99.9
• Total Carbohydrates: 20 g
  • Fiber: 2 g
• Total Fat: 0.5 g
• Protein: 4 g
• Zinc: 4.5 mg (41% DV)
• Manganese: 0.6 mg (26% DV)
• Niacin: 1.2 mg (8% DV)
• Iron: 1.1 mg (6% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

People are often confused about the difference between einkorn flour and whole wheat flour. For starters, einkorn grains are much smaller than grains of modern forms of wheat.

Einkorn wheat has gluten, but it may be a healthier version, making it easier to digest compared to the gluten found in modern wheat. It doesn’t contain the D genome but rather the A genome, a significant difference because the most popular test for detecting the presence of gluten is based on the presence of the D genome.

Although einkorn does contain gluten, it’s a different type of gluten and passes the ELISA test, which is a commonly used laboratory test to detect antibodies in the blood.

Einkorn also contains more carotenoids, which can help in preventing serious diseases, such as cancer, whereas carotenoids are harder to find in modern whole wheat.

Health Benefits

1. Reduces Risk of Eye Disease

The process of sprouting can provide significant benefits to many of our foods. In a study published in the Journal of Agricultural and Food Chemistry, sprouting times and illumination conditions of carotenoids found in spelt, durum, emmer and einkorn were investigated.

It revealed that carotenoid levels significantly increased during sprouting, particularly under light exposure, though concentrations of some other lipophilic antioxidants produced a smaller effect.

Dietary carotenoids are thought to provide health benefits in decreasing the risk of some diseases, include eye diseases like macular degeneration, because the beneficial effects of carotenoids are thought to be due to their role as antioxidants.

Research also shows that lutein, zeaxanthin and beta-carotene, found in einkorn, may be protective in eye disease because they can absorb damaging light that enters the eye. This information gives way to the idea that wheat sprouts could be potential functional ingredients to increase the nutritional value of cereal products.

2. Limits Allergy Symptoms

The number of wheat-allergic patients has increased in recent years, presenting the need and desire for less allergenic wheat varieties. The aim of a study published in the Journal of Nutritional Science and Vitaminology was to screen 324 varieties of wheat chosen from various parts of the world.

To ensure the best screening, testing was examined with major wheat allergens or components of gluten, including glutenin and gliadin. The patients’ antibodies reacted to these three allergens, making them suitable for the primary screening for the less allergenic wheat varieties so there was a reliable comparison.

Several varieties, including einkorn, were noted as less allergenic. These findings will lead to additional research of less allergenic wheat options and likely become mother plants for breeding with the goal of helping wheat-allergic patients eliminate or treat food allergies.

3. Helps You Lose Weight

When the body is able to digest foods better, it can ultimately help with weight loss.

Einkorn flour is a healthier choice than traditional flour, and while it’s best to consume all wheat in moderation, choosing einkorn ancient grains over more modern wheat can help reduce the risk of obesity and may help you lose weight, in particular because studies show that the quality of einkorn surpasses other wheats.

While einkorn wholemeal is limited in dietary fiber, it’s rich in proteins, unsaturated fatty acids, fructans and trace elements, such as zinc and iron. The good concentration of several antioxidant compounds combined with these trace elements contribute to the excellent nutritional properties of einkorn flour.

Functional foods have become more important, and the health benefits of einkorn suggest that it may play a significant role in human consumption and the development of new or specialty foods that contain the best nutritional quality. In any case, to get the benefits, make sure the einkorn product is in its purest form and not combined with chemicals or miscellaneous ingredients.

4. May Help Delay the Onset of Type 2 Diabetes

An animal study conducted at the Department of Endocrinology and Internal Medicine at Aarhus University Hospital in Denmark investigated the physiological effects of ancient wheat whole grain flour diets on the development and progression of type 2 diabetes, specifically to look at the glycemic responses.

An intervention study was conducted, involving the consumption of five different diets, including emmer, einkorn, spelt, rye flour and refined wheat, for a period nine weeks.

Testing revealed a downregulation of hepatic genes, the process by which a cell decreases the quantity of a cellular component in response to an external variable. The spelt and rye induced a low acute glycemic response. The wheat group had higher HDL cholesterol and total cholesterol levels.

The study concluded that ancient wheat diets decreased cell production relating to glucose and fat metabolism, equivalent to prevention or delay of diabetes development. Other animal research unearthed similar findings.

Thus, it’s a good idea to include ancient grains and flours like einkorn flour in any diabetes diet plan.

5. Fights Disease with Phenolic Acids

The whole meal flour of wheat and einkorn flour is rich in phenolic acids. Phenolic acids, through ingestion of some plants, fruits and vegetables, protect our bodies from oxidative damage and diseases, such as coronary heart disease, stroke and cancers.

Research published in the Journal of Food Science and Technology studied the influence of phenolic acid content and antioxidant activity of whole meal flour water biscuits and puffed kernels of einkorn and bread wheat. Overall, from flour to water biscuit, the total soluble conjugated phenolic acids increased in the einkorn, while some phenolic acids decreased as ingredients were added.

The results confirmed that the antioxidant activity increased during processing and was highest under the most drastic puffing conditions of the einkorn and bread wheat. The good news is that the einkorn maintained the nutritional value, even throughout the change in form to a puffed state.

6. Contains Less Gluten

For those with sensitive tummies, ancient forms of wheat like einkorn are typically easier to digest than wheat that’s mass-produced, particularly in the U.S., due to the lower levels of gluten. This is good news for endurance athletes, too, since they often look for a grain-like carb that’s easy to digest before racing.

Different types of wheat have different numbers of chromosomes. Some studies show that the ancient wheats, with fewer chromosomes, tend to have lower levels of gluten, and gluten causes sensitivities for many.

Einkorn, the oldest known type of wheat today, has 14 chromosomes, which makes it a diploid wheat. Research shows that with its lower gluten content, einkorn can be a good type of wheat for people to start with after being on a gluten-free diet.

Durum wheat, most often used for pasta, and emmer are tetraploid wheats, containing 28 chromosomes, while modern wheat and spelt have 42 chromosomes, known as hexaploid wheats. However, if celiac disease is a problem for you, einkorn flour is still not safe for consumption.

How to Use

Many foodies rave about the nuttier taste of einkorn versus the flavor of everyday wheat. Einkorn berries are smaller than wheat, spelt or kamut berries and can be cooked in a water-to-grain ratio of 2:1 for about 30 minutes, then used as a side dish for meats like fish and chicken, tossed with veggies and dressing for a more hearty salad, and simmered with warming spices like cinnamon and served with Greek yogurt.

Einkorn flour has a soft texture for making delicious breads, cookies, muffins, waffles and pancakes. You can usually replace wheat flours with einkorn flour in most recipes, and here’s an einkorn flour recipe to get your started:

Risks and Side Effects

It’s best to make sure that any grain is safe, especially if you are sensitive to gluten. While it’s not gluten-free, it’s much more easily digested and often fine for most people with gluten intolerance symptoms to eat.

However, it’s not safe for anyone who has diagnosed celiac disease, as einkorn contains gluten.

Final Thoughts

• Einkorn wheat is an ancient wheat grain that’s healthier than modern wheat. That’s partly due to its much lower gluten content. It’s not gluten-free, but it is lower in gluten and possibly easier on the digestive system than traditional wheat flour.
• If you don’t have celiac disease, einkorn flour is a great choice and definitely preferable to whole wheat.
• It’s been shown to help reduce the risk of eye disease, limit allergy symptoms, help you lose weight, possibly help delay the onset of type 2 diabetes and prevent the risk of disease.
• If you’re tired of the negatives traditional whole wheat holds and want a superior wheat, einkorn wheat is just the thing.

The post Einkorn Flour: The Superior Ancient Grain Compared to Whole Wheat appeared first on Dr. Axe.

Is juicing really as good for you as its fans seem to think?

Although there are definitely benefits to juicing, there are some serious risks and side effects that need to be considered as well. Keep reading for everything you need to know before you start your juice cleanse, including some simple strategies you can use to enjoy juicing as part of a balanced diet.

What Is a Juice Cleanse?

What is a juice cleanse exactly? Typically, when learning how to detox your body, the idea of a juice cleanse or liquid diet comes up. It’s a type of detox diet that involves drinking juices made from fruits and vegetables for a specific window of time.

In some cases, this can be as simple as sipping on a glass of celery juice each morning. In other instances, it may involve nixing all other foods from your diet and consuming only juice for a short period.

There are lots of methods for how to do a juice cleanse as well, including either purchasing store-bought juices or doing a DIY juice cleanse with fruits and veggies that you’ve prepared yourself.

Proponents of the popular juice cleanse plan often claim that it can help increase weight loss, promote detoxification, enhance skin health and boost energy levels. However, critics are quick to point out that juice cleanses can also be incredibly expensive and are typically lacking fiber and other essential nutrients.

Types

There are many different types of juice cleanses out there. One of the most popular methods involves purchasing store-bought juices and following a pre-made plan for a specific period of time.

Alternatively, many opt to do their own raw juice cleanse at home by using a juicer and purchasing a variety of fruits and vegetables. This offers a bit more flexibility and allows you to select your own ingredients targeted to your specific needs by doing, for example, a liver cleanse or detox juice cleanse.

Some types of cleanses require you to consume only juices for the duration of the cleanse while others involve adding a few juices to your regular meals.

The duration of your cleanse can also range quite a bit, from just a few days to several weeks at a time. However, whether it’s a 10-day, 7-day, 5-day or 3-day juice cleanse, it’s important to ensure that you’re meeting your nutritional needs and enjoying a variety of healthy whole foods in addition to juicing.

Risks

1. You Probably Won’t Lose Weight

If you’re planning on going on a juice cleanse for weight loss, take note that you might find yourself feeling hungry a lot more often. It’s not just your imagination — it’s been proven that eating solid foods helps you reach satiety and feel more full than drinking meals.

This means if you’re regularly drinking juices, you might find yourself eating more food — and drinking more calories — more often to feel satisfied. While you might lose weight initially, research reveals it likely won’t last for these reasons.

2. Will Likely Lose Muscle

Juices generally have little to no protein content. If you’re trying to build lean muscle, a juicing diet will work against your efforts because if your body can’t get protein from what you eat, it’ll start breaking down muscle mass instead.

Once you start losing muscle, your metabolism drops as well, making it harder to lose weight in the long run.

3. May Spike Blood Sugar Levels

Even when they’re homemade, juices contain quite a bit of natural sugar — much more than if you ate the food whole rather than juicing it. When you eat an apple as a snack, for example, you consume about 10 grams of sugar. However, making apple juice requires a whole lot more than just one piece of the fruit.

Multiply that 10 grams with however many apples it takes to fill a glass, and you’re looking at a potential sugar spike.

For people with diabetes, blood sugar swings are best avoided because of their limited insulin production. Even for those people without diabetes, drastic changes in blood sugar can cause energy levels to crash once the sugar high has gone down.

Furthermore, fructose, the type of sugar found in most fruits, is processed by the liver. If you’re on an all-juice diet or juice cleanse, the organ can become overwhelmed and convert the sugar to fat instead, making you more susceptible to insulin resistance, which can lead to diabetes or heart disease over time.

4. Your Body Doesn’t Need a Juice Cleanse or Detox

The body has a natural detox system built right in. Your liver filters out toxins, your lungs expel carbon dioxide, your skin pushes out sweat and your intestines excrete waste products.

For this reason, if you eat healthfully most of the time, there’s no need to go on an extended juice cleanse. In fact, switching to a juice-only cleanse can actually wind up doing more harm than good and may cause side effects like low energy levels, constipation and irritability.

Instead, a clean eating diet is strict but far more balanced in macronutrients, as loaded with nutrition and more sustainable.

5. It Can Get Expensive

Juicing doesn’t come cheap. Even if you’re making your own homemade juice cleanse, you often need double or triple the amount of ingredients to make one juice compared to if you ate the food whole.

If you buy fresh, organic produce, those numbers start to add up quickly, particularly if the entire family is enjoying juices as well.

Buying the juices pre-made can get pricey, too. A bottle of raw-pressed juice from popular brands can set you back $8 a bottle. If you enjoy sipping on one juice a day, that’s over $200 a month for just one person alone.

Juicing also requires equipment that most families don’t have on hand, and a proper juicer can cost several hundred dollars. While it may be a worthwhile investment for some, it’s another cost to factor in to your juicing decision.

6. It’s Low in Fiber

Although removing the insoluble fiber when juicing does make the drink easier to digest, fiber is an important nutrient that we need in our diets. In fact, the fiber content of fruits and veggies is one of the big reasons why they’re so good for us.

Insoluble fiber, in particular, is especially important to health. Because it doesn’t dissolve, this type of fiber scrubs the digestive tract clean and gets rid of plaque and trapped toxins.

Fiber also helps slow down the absorption of sugar in the blood to help prevent those sugar spikes that juices are notorious for. When you go on a juice cleanse, you effectively eliminate high-fiber foods from your diet, which can come with more negative effects on digestive health than it’s worth.

Benefits

1. Provides a Burst of Micronutrients

How many of us actually eat the seven servings of fruit — and especially vegetables — daily that are recommended to promote better health and prevent chronic disease?

While it can be difficult to figure out how to sneak in a few extra veggies with each meal or snack, juicing makes it much easier. Practically any fruit or vegetable can be juiced, allowing you to get in a heap of micronutrients and vitamins you probably would otherwise miss out on.

Juicing also allows you to get adventurous with the produce you consume. Most of us purchase the same few fruits and veggies we’re used to eating to prepare at home.

However, juicing gives you the freedom to try new varieties without having to hunt down recipes or worry whether the rest of the family will enjoy them. Just slip it into the juicer, and it’s ready for drinking.

2. Enhances Nutrient Absorption

Drinking a juice is like taking a shot of instant nutrition goodness. Because all the insoluble fiber has been removed through the juicing process, digestion becomes a lot easier on the body.

Drinking juice enables the body to better absorb the vitamins, minerals and enzymes that juice has to offer. In fact, juicing is like taking a healthy multivitamin that actually tastes good.

3. Reduces Produce Waste

A shriveled carrot or sad-looking cucumber might not make for an appealing addition to dinner, but either is excellent in juice cleanse recipes — and a great way to stop tossing out produce that’s a bit past its prime. Because 30 percent to 40 percent of food in America goes to waste, juicing is a savvy way to eliminate waste in your household while also saving you some extra cash.

How to Juice in a Healthy Way

For most people, a juice-only diet just isn’t a healthy or practical option, but juices can be a part of a balanced, nutritious diet. Here are a few ways to ensure you make the most out of your juices.

• Make juices a part of your meal rather than the main course. Ensure you stay full by pairing a juice with some probiotic yogurt for protein or drinking a smaller serving size alongside your regular breakfast.
• Go heavy on the veggies and light on the fruit. Increase your vegetable content, and keep that excess sugar down by sticking to a 4:1 vegetable-to-fruit ratio.
• If you normally replace a meal with juice, limit it to just a few times a week to ensure your body receives all the nutrients it needs from whole foods as well.
• Trying to detox? Start first by removing processed foods, alcohol and added sugar from your diet. Then add in a glass of juice — remember, mostly veggies! — to add an extra dose of vitamins in addition to whole foods.

Ready to start juicing? Here are a few simple juice cleanse recipes:

• Hot Heart Health Juice
• Green Detox Machine Juice
• Anti-Inflammatory Juice
• Orange Carrot Ginger Juice
• Super Hydrator Juice

Juicing vs. Smoothies

Quite often, people confuse juices with smoothies, and vice versa. To clarify, smoothies are drinks made by blending whole foods, including fruits, veggies, seeds, nuts and liquids, like milk or coconut water. (And often a protein powder is added to the smoothie for additional protein.)

Though the food is blended, you still wind up consuming it in its entirety. So while that strawberry or spinach leaf might look strange after being blended, you’re still eating the entire thing.

When you juice, all of the fiber is removed from fruits or vegetables. What’s left are all the micronutrients and sugar in a liquid form — the rest is discarded.

This remaining liquid is the stuff that juicing proponents consider “liquid gold.”

While the proliferation of juices bars and cold-pressed drinks is currently at an all-time high, juicing has been around for quite some time. In the 1930s, Norman Walker, a businessman and health practitioner, published “Raw Vegetable Juices,” a collection of juicing recipes. He also invented the Norwalk juicer, a version of which is still available today.

Final Thoughts

• A juice cleanse is a type of “detox diet” that involves drinking juices made from fruits and vegetables for a certain period of time, which can range from a few days to a few weeks.
• Whether it’s an organic juice cleanse, a green juice cleanse or a short-term liver cleanse, there are tons of different variations out there that differ based on the duration and ingredients used, as well as whether or not whole foods are consumed as well.
• Potential juice cleanse benefits include decreased waste, increased fruit and vegetable consumption, and enhanced nutrient absorption.
• However, juice cleanses are also lacking in fiber and high in sugar, and they can be expensive, unnecessary and ineffective.
• Be sure to fill your juices with mostly veggies rather than fruit to keep excess sugar consumption under control, and pair with a good source of protein to help keep you feeling fuller for longer.
• Additionally, keep in mind that the best juice cleanse should involve making juices part of the meal rather than the main course to ensure that you’re getting all the nutrients that you need to support better health.

The post Juice Cleanse: Benefits vs. Risks of a Juicing Diet appeared first on Dr. Axe.

Manganese is an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune system defenses.

This essential nutrient works closely with other minerals, including iron. Key for normal growth and development, manganese has an important role in the synthesis of nutrients like cholesterol, carbohydrates and proteins.

Learn about its many benefits, the best food sources and whether or not you may need a manganese supplement.

What Is Manganese?

Manganese is an essential trace mineral that is naturally present is many foods and available as a supplement. The body needs very small amounts of manganese in order to serve its functions.

Concentrated in the mitochondria of cells, manganese is found in the bone, liver, pancreas and kidney cells. A cofactor for many enzymes, manganese is active in amino acid, cholesterol, glucose, and carbohydrate metabolism.

What does manganese do for the body? Found mostly in bones, the liver, kidneys, and pancreas, it has roles in macronutrient metabolism, forming connective tissue and bones, facilitating blood clotting, and sex hormone and neurotransmitter synthesis.

Manganese needs are usually met through diet. You’ll find manganese in foods including sprouted grains, legumes, beans, certain nuts and seeds. To some extent, it’s also found in fruits and vegetables, although whole grains are usually considered the best natural source.

Wherever it is found, iron (which helps create hemoglobin and carry oxygen throughout the body) is usually also present.

Benefits

Here are some of the ways that manganese helps support general health:

1. Supports Bone Health and Helps Prevent Osteoporosis

Manganese, in combination with other minerals, including calcium, zinc and copper, helps support bone health and reduces bone loss, especially in older/postmenopausal women who are more susceptible to bone fractures and weak bones.

Manganese deficiency also poses a risk for bone-related disorders, since this mineral helps with the formation of bone regulatory hormones and enzymes involved in bone metabolism. It also balances levels of calcium — helping to fight calcium deficiency — and phosphorus, all of which work together to promote skeletal health.

According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin D, magnesium, zinc, copper and boron can improve bone mass in women with weak bones and prevent bone spinal loss, which is useful to naturally fight osteoporosis.

2. Needed for Antioxidant and Enzyme Function

What is this mineral most beneficial for when it comes to disease prevention? It’s a key component of the antioxidant enzyme called superoxide dismutase (SOD), which helps fight free radicals.

It’s also a co-factor that is used to make important enzymes, including arginase and glutamine synthetase.

These work as antioxidants in the body, helping fight free radical damage and lower levels of oxidative stress and inflammation, all of which can lead to issues such as heart disease or cancer. This is why one reason why scientists now believe that manganese deficiency may be tied to higher risk for:

• metabolic diseases
• type 2 diabetes
• obesity
• insulin resistance
• atherosclerosis
• liver disease

Manganese-deficient animals have been shown to have low manganese superoxide dismutase function. This can be harmful because this is one of the major free radical damage-fighting enzymes in the body.

In fact, superoxide dismutase is sometimes called the “primary” or “master antioxidant” since it’s especially powerful at reducing inflammation, pain and bodily stress.

Superoxide dismutases are the only enzymes capable of consuming superoxide radicals, making them valuable for slowing the aging process and prolonging health.

Manganese also helps form important enzymes related to bone formation, including glycosyltransferases and xylosyltransferases. Finally, it’s involved in creation of digestive enzymes that turn compounds found in food into useable nutrients and energy within the body, including glucose and amino acids.

3. Helps Maintain Cognitive Function

A percentage of the body’s manganese supply exists in the synaptic vesicles within the brain, so it is closely tied to electrophysiological activity of the brain’s neurons that control cognitive function.

This mineral is released into the synaptic cleft of the brain and affects synaptic neurotransmission. Thus, manganese deficiency can make people more prone to mental illness, mood changes, learning disabilities and even epilepsy.

For example, certain clinical studies suggest that people who have seizure disorders have lower levels of manganese in their blood.

At the same time, overexposure to this mineral can also cause neurological dysfunction, so striking a balance is important.

4. Fights Diabetes

This essential nutrient is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream.

Although the exact mechanism still isn’t clear, this mineral has been shown to help prevent overly high blood sugar levels that can contribute to diabetes.

When researchers involved in one study tested the effects of manganese supplementation in mice that were susceptible to diet-induced diabetes, they found that the group of mice given manganese over 12 weeks experienced improved glucose tolerance compared to mice not taking the supplement. The manganese-treated group exhibited improved insulin secretion, decreased lipid peroxidation and improved mitochondrial function.

5. Supports Lung and Respiratory Health

Research suggests that manganese taken along with minerals like selenium and zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease (COPD).

Oxidative stress/damage from free radicals is believed to be a key mechanism for smoking-induced COPD and other respiratory disorders, so manganese’s ability to help lower inflammation and oxidative stress through the production of SODs makes it beneficial for those in need of lung healing.

6. Helps Prevent Arthritis and Osteoarthritis

Manganese, along with supplements containing glucosamine hydrochloride or chondroitin sulfate, is one recommended natural treatment for arthritis. Regularly eating foods high in manganese, plus possibly taking supplements, can help reduce inflammation in the joints and tissue, allowing arthritis sufferers to feel more comfortable.

This nutrient has been sown to be especially helpful with reducing common pains in the knees and the lower back.

7. Reduces PMS Symptoms

Consuming plenty of manganese along with calcium can help improve symptoms of PMS — such as abdominal tenderness, muscle pains, anxiety, mood swings and trouble sleeping.

One study published in the American Journal of Obstetrics and Gynecology found that women who had lower levels of manganese in their blood experienced more pain and mood-related symptoms during pre-menstruation. A 2019 study also found that daily consumption of whole grains (which are rich in manganese and other trace minerals) in place of refined grains can contribute to improvement in PMS symptoms.

Consuming more of this mineral is believed to work as a natural remedy for PMS because it helps lower inflammation and supports hormone balance.

8. May Help with Weight Loss

Some early research points to the fact that manganese, combined with other supportive nutrients like L-tyrosine, asparagus root extract, choline, copper and potassium, may be able to help reduce weight in obese or overweight people.

More research is still needed to determine how it supports healthy weight loss and metabolism, but it’s likely related to the ability to improve digestive enzymes and balance hormones.

9. Speeds Up Wound Healing

By applying manganese, calcium and zinc to serious and chronic wounds, studies show that wound healing can speed up significantly over a period of 12 weeks.

10. Helps Balance Iron Levels and Prevent Anemia

Iron and manganese work closely together, and a strong inverse relationship between deficiency in iron and high manganese levels has been found. While overly high manganese can contribute to anemia, the mineral also helps the body use and store iron to some degree, which can help prevent anemia (low iron).

Food Sources

You’ll find manganese in foods that include trace minerals, such as whole grains, nuts, seeds, greens like spinach and potatoes.

Even though it’s relatively easy and inexpensive to consume these foods, many people don’t eat enough manganese-rich foods, most likely because refined grains are consumed more than whole grains.

According to the U.S. Department of Agriculture, below are some of the top food sources of manganese. Percentages are based on the adult women’s average intake of 1.8 milligrams/daily:

• Teff  – 1 cup cooked contains 7.2 milligrams (313 percent Daily Value*)
• Rye — 1 cup cooked contains 4.3 milligrams (187 percent DV)
• Amaranth — 1 cup cooked contains 2.1 milligrams (91 percent DV)
• Brown Rice — 1 cup cooked contains 2 milligrams (87 percent DV)
• Hazelnuts — 1 ounce contains 1.7 milligrams (74 percent DV)
• Chickpeas (Garbanzo Beans) — 1 cup cooked contains 1.7 milligrams (74 percent DV)
• Cardamom — 1 tablespoon ground contains 1.6 milligrams (70 percent DV)
• Oats — 1 cup cooked contains 1.4 milligrams (61 percent DV)
• Adzuki Beans  — 1 cup cooked contains 1.3 milligrams (57 percent DV)
• Macadamia Nuts — 1 ounce contains 1.2 milligrams (52 percent DV)
• Quinoa — 1 cup cooked contains 1.2 milligrams (52 percent DV)
• White Beans — 1 cup cooked contains 1.1 milligrams (48 percent DV)
• Black Beans — 1 cup cooked contains 0.8 milligrams (35 percent DV)
• Buckwheat — 1 cup buckwheat groats cooked contains 0.7 milligrams (30 percent DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Other good sources include:

• wheat and oat bran
• bulgur wheat
• pinto and navy beans
• pecans
• almonds
• spinach
• green and black tea
• potatoes

Supplements and Dosage

Because manganese deficiency is thought to be uncommon, supplements are not usually recommended for the general public. The safest way to prevent deficiency is to increase your dietary manganese intake by eating more manganese foods, rather than taking supplements.

However, sometimes a supplement may be recommended if someone has trouble digesting minerals due to a health condition.

In healthy adults, it’s extremely unlikely to consume too much manganese from food source alone. Rather, people usually take in too much when consuming certain supplements.

Supplement products promoted for osteoarthritis, for example, can include high levels in the form of chondroitin sulfate and glucosamine hydrochloride, which can bring someone’s intake above the tolerable upper limit for adults (11 milligrams per day).

People who should avoid manganese supplements, or speak with a healthcare professional first, include those with existing liver disease, who likely have trouble getting rid of the mineral, and people with a history of alcoholism or anemia.

Types of Supplements

You can take this mineral in capsule, liquid or even injectable forms.

There are several types of manganese supplements available, some of which are bonded (or chelated) with amino acids to with help absorption. Chelated forms are sometimes called manganese aspartate, ascorbate, picolinate, fumarate, malate, succinate, citrate and amino acid chelate.

Popular types include manganese gluconate (which is bonded with gluconic acid salt) and manganese sulfate (another type of salt).

Sometimes children are given this nutrient in liquid or injectable forms (in dosages between two to 10 micrograms or per day) to help prevent deficiency.

You’ll also sometimes find it in supplements intended to help people with osteoarthritis, typically combined with other ingredients like chondroitin sulfate and glucosamine.

If you take calcium or phosphorous supplements, speak with your doctor about whether a manganese supplement is right for you, considering these minerals all help balance levels of one another.

Dosage/Recommended Daily Intake

The daily adequate intake (AI) for manganese depend on someone’s age and gender and are listed below, according to the USDA.

Children:

• Infants up to 6 months: 3 micrograms
• 7 to 12 months: 0.6 milligrams
• 1 to 3 years: 1.2 milligrams
• 4 to 8 years: 1.5 milligrams
• Girls 9 to 18 years: 1.6 milligrams
• Boys 9 to 13 years: 1.9 milligrams
• Boys 14 to 18 years: 2.2 milligrams

Adults:

• Men age 19 years and older: 2.3 milligrams
• Women age 19 years and older: 1.8 milligrams
• Pregnant women age 14 years and older: 2 milligrams
• Breastfeeding women: 2.6 milligrams

Deficiency Symptoms and Causes

Although a manganese deficiency is pretty rare in developed nations where people are generally not malnourished, a deficiency can cause serious health threats, including bone loss, muscle and joint pain, and changes in mood.

Manganese deficiency is usually caused by a lack of manganese-rich foods in someone’s diet and sometimes by chronic digestive disorders that make it hard to absorb manganese.

Because the body tightly regulates the amount of manganese it holds through levels of absorption and excretion, humans maintain stable tissue levels of manganese in most cases. This is the reason manganese deficiencies are rare.

What are the symptoms of low manganese? Low manganese levels can cause some of the following symptoms:

• weak bones (osteoporosis)
• anemia
• chronic fatigue syndrome
• low immunity and frequently getting sick
• worsened symptoms of premenstrual syndrome (PMS)
• hormonal imbalances
• impaired glucose sensitivity
• changes in digestion and appetite
• impaired reproductive abilities or infertility

Only a small percentage of dietary manganese is even actually absorbed, and the rest is moved very rapidly into the gut via bile and then excreted — so trouble neutralizing and eliminating manganese due to existing liver, gut or digestive problems poses the biggest risk for acquiring too much manganese.

At the same time, manganese is taken up from the blood by the liver and transported to tissues throughout the body, so liver damage can also cause a deficiency.

Risks and Side Effects

Why might manganese be bad for you? How does too much manganese affect the body?

Too much manganese usually poses more of a threat than too little, especially during development years when the brain is still forming. Excessive accumulation in the central nervous system during childhood (causing high blood manganese levels) can cause birth defects and cognitive problems — however, this is considered a low risk.

Manganese “toxicity” is possible, although it’s rare. Most adults are safe taking and consuming up to 11 milligrams of manganese each day.

In some cases, certain people aren’t able to flush manganese from the body properly, and high levels can accumulate.

As with all nutrients, it’s always best to get enough manganese from whole food sources as opposed to supplements whenever possible. Whole foods contain the proper mix of different vitamins and minerals that work to balance one another and enable functioning.

Manganese can build up in people who have certain digestive issues, causing side effects such as mental problems, dizziness and shaking, and worsened liver disease. People who have existing iron deficiency (anemia) are also likely to absorb higher levels of manganese so they need to be cautious about their consumption.

Consuming more than the upper limit of 11 milligrams per day of manganese can possibly cause side effects, even some that are serious and very harmful, such as neurological disorders like Parkinson’s disease.

Always make sure to check supplement labels carefully, and follow the dosage directions. Before taking high dosages of manganese, or any other mineral or nutrient, you might also want to have your current level checked by your doctor to confirm how much you need via supplements, if any.

Conclusion

• Benefits of manganese, which is an essential trace mineral, include supporting bone health, a healthy metabolism, blood clotting, hormone production and cognitive functions.
• It is a component of the antioxidant enzyme superoxide dismutase. Manganese superoxide dismutase helps fight free radicals and may prevent certain diseases.
• The RDA for adults 19 years and older is between 1.8 mg and 2.3 mg/day.
• Iron and manganese work together and are often found in the same foods. These include whole grains, beans, nuts and seeds, teff, amaranth, bran, oats, black beans, and others.

The post Manganese Helps Prevent Osteoporosis While Boosting Cognitive Function appeared first on Dr. Axe.

You’re probably well aware of the benefits of vitamin E for skin. Chances are that it’s an ingredient in some of your body care products, but did you know that tocopherol, a class of compounds under the umbrella term “vitamin E,” is what gives this nutrient so much power?

Tocopherol, which is found in a number of products and foods, has powerful antioxidant and anti-inflammatory effects. It’s been studied for a range of health conditions, from cancer to vision loss and Alzheimer’s disease.

It’s also known to reduce skin damage, promote healthy aging and boost immunity.

So is tocopherol safe for topical and internal use, or is it getting too much hype in the natural health world?

What Is Tocopherol?

Tocopherol is a form of vitamin E that serves as a powerful antioxidant. It’s used as an ingredient in skin care products to promote healthy aging.

There are two classes of naturally occurring vitamin E — tocopherols and tocotrienols. Each one of these classes has four forms:

• alpha
• beta
• gamma
• delta

Thus the term “vitamin E” is actually a collective description of these eight compounds.

The tocopherol class of vitamin E includes:

• alpha-tocopherol
• beta-tocopherol
• gamma-tocopherol
• delta-tocopherol

The only type of tocopherol that is recognized to meet human requirements is alpha-tocopherol. When you are using vitamin E oil or serum, it is made with the alpha form.

Esters of tocopherol are often used in skin care products because of its antioxidant and anti-inflammatory effects. The esters that may be used include tocopheryl acetate and tocopheryl linoleate.

Using vitamin E esters topically is known to soothe skin damage and boost healthy aging. This form of vitamin E also acts as a preservative, so when it’s used in combination with skin-healing ingredients, like coconut oil, it keeps them from going rancid.

You’ll find tocopherol compounds in:

• lipsticks
• foundations
• eye shadows
• face moisturizers and serums
• body scrubs
• face masks
• lip balms
• body washes
• shampoos and conditioners
• eye creams
• baby soaps
• bar soaps
• shaving creams
• sunscreens

Tocopherol is also found in several foods and vitamin E supplements. Supplementing with vitamin E may benefit brain, cardiovascular, vision and skin health, but excessive doses can be dangerous.

Where It’s Found

Tocopherol is found in vegetable oils. The oils with the highest amounts of tocopherol are:

• Wheat germ oil
• Sunflower oil
• Safflower oil
• Palm oil
• Peanut oil
• Corn oil
• Soybean oil

Alpha-tocopherol can also be found in nuts, seeds and leafy greens. Food sources include:

• Sunflower seeds
• Almonds
• Hazelnuts
• Peanuts
• Spinach
• Broccoli
• Kiwifruit
• Mango
• Tomato

The safest way to ingest vitamin E is by eating foods rich in the nutrient. Adding these foods into your diet allows you to take advantage of the many tocopherol benefits.

Benefits/Uses

1. Works as a Powerful Antioxidant

Tocopherol works as a powerful antioxidant, preventing damage caused by oxidative stress. Research shows that it has protective effects on cell membranes that are vulnerable to free radical attack.

This makes vitamin E an immune-boosting vitamin.

Alpha-tocopherol appears to inhibit the production of new free radicals, and gamma-tocopherol is able to trap and neutralize existing free radicals. This gives it the power to potentially prevent or delay chronic diseases that are associated with free radicals, like atherosclerosis, asthma, degenerative eye disease, diabetes and cancer.

2. Acts as Anti-inflammatory Agent

Tocopherol exhibits anti-inflammatory activity both within the body and on your skin. It’s used in topical products and taken internally to combat inflammation, which we know is the root of many serious health conditions.

A study published in Molecular Aspects of Medicine found that mixed tocopherols may be more potent in reducing inflammation than a-tocopherol alone. For this reason, supplementing with mixed tocopherols may help reduce inflammatory diseases like cardiovascular disease, rheumatoid arthritis and neurodegenerative diseases.

3. Hydrates the Skin

Vitamin E for skin is extremely popular because the compounds improve skin moisture and elasticity. This is why you often find tocopherol in youth serums, eye creams and body lotions.

Research published in the Journal of Molecular Medicine highlights that vitamin E preparations reduce the frequency and severity of skin issues. It has protective and healing effects, hydrating the skin and reducing the effects of environmental damage.

4. Prevents and Soothes Skin Damage

Using tocopheryl acetate topically works to prevent skin damage caused by sun exposure. Preliminary evidence suggests that it may also help reduce signs of aging and prevent scarring.

When it’s used as an ingredient in skin care products, tocopherol has protective, nourishing effects. It strengthens the capillary walls and improves skin moisture and elasticity.

Many studies document vitamin E’s ability to improve skin issues and the overall health and appearance of skin.

5. Thickens Hair

Because this vitamin E isomer works as a powerful antioxidant, it helps prevent or improve environmental damage to your hair. It also promotes circulation and helps retain moisture, so it can help reduce dandruff and itchy scalp.

A review published in Dermatology and Therapy notes that vitamin E deficiency is often seen in people experiencing hair loss. This is likely linked to the antioxidant properties in vitamin E compounds.

6. Supports Eye Health

Studies show that vitamin E may help reduce the risk of developing age-related macular degeneration, a common cause of blindness. For vitamin E supplements to be effective for boosting eye health, the nutrient needs to be combined with vitamin C, beta-carotene and zinc.

7. May Boost Brain Health

Due to tocopherol’s anti-inflammatory and antioxidant effects, it works to support brain health and fight neurodegenerative diseases. A 2014 study published in JAMA found that 2,000 international units of alpha-tocopherol per day slowed functional decline in patients with mild to moderate Alzheimer’s disease.

Risks and Side Effects

Are mixed tocopherols safe? Vitamin E supplements typically provide only alpha-tocopherol, but “mixed” tocopherols and tocotrienols are also available.

The latter is typically less active because these supplements are made with synthetic forms of vitamin E.

Studies suggest that when vitamin E is obtained from food sources, it is considered safe, and there’s no documented evidence of side effects. However, very high doses of vitamin E, exceeding 1,000 milligrams per day (for adults), may have pro-oxidant effects and aren’t recommended.

Taking high doses of vitamin E supplements may lead to side effects such as fatigue, headaches, dizziness, stomach cramps and nausea. If you take doses around or above 1,000 milligrams per day, especially if you also eat vitamin E foods, speak to your doctor about possible health implications.

Applying vitamin E isomers topically may be irritating for some people. Try a small amount of any products containing vitamin E oil on a small area of skin first to be sure that you don’t have an adverse reaction.

If you research tocopherol’s Environmental Working Group score, it receives a 1 or 2. The main concern is a 1985 study on mice that linked multiple vitamin E injections to cancer growth at the site on injections.

Again, when used in the appropriate amounts, especially when simply applied topically, tocopherol is considered safe.

There’s the possibility of a tocopherol allergy when it’s used topically. If you experience irritation, rash or itchiness after using a product containing vitamin E, discontinue use.

Also, keep in mind that vitamin E supplements may interact with several types of medications, including anticoagulants, antiplatelets, chemotherapy drugs and radiotherapy.

Conclusion

• Tocopherols are a class of vitamin E compounds, with the most researched and used compound being alpha-tocopherol.
• There are several tocopherol benefits, including the compound’s ability to improve skin health and appearance, boost brain function, reduce the risk of cardiovascular disease, and improve vision.
• Tocopherol esters are often used in cosmetic and body products for their antioxidant, anti-inflammatory and healing effects.
• Eating foods rich in tocopherol and using the compound topically are considered safe, but taking very high doses may be dangerous.

The post Tocopherol: Skin Care Superhero or Unhealthy Additive? appeared first on Dr. Axe.

According to research published by Gallup in 2023, people who follow a vegetarian diet is 4 percent among Americans. In the U.S., those who follow the more strict vegan diet — meaning they avoid all animal products — represent just 1 percent of the total adult population.

Several analyses that have compared vegetarian diets to non-vegetarian diets have found that those eating predominately plant-based diets have increased protection against health problems, including cardiovascular diseases, cardiometabolic risk factors, some cancers, type 2 diabetes, obesity and total mortality.

Learn about the different kinds of vegetarian diets, the benefits versus risks, and then guidelines to follow if you want to become a vegetarian full- or half-time.

What Is a Vegetarian Diet?

What can you eat on a vegetarian diet? While there are many versions of vegetarian diets, most consist of eating plant-based foods along with moderate amounts of eggs and dairy (but no meat). The staples of a balanced vegetarian diet include a variety of plants like fresh or cooked veggies, fruit, nuts, seeds, whole grains and legumes.

How does a vegetarian diet work to promote heart health, weight loss and health benefits? And are there any risks involved in cutting out the majority of animal-based foods in your diet?

Because plants are low in calories but high in essential vitamins, minerals and antioxidants, vegetarian diets can be very nutrient-dense. Research published in the Proceedings of the Nutrition Society found that “vegetarian diets are usually rich in carbohydrates, omega-6 fatty acids, dietary fiber, carotenoids, folic acid, vitamin C, vitamin E and magnesium, and relatively low in protein, saturated fat, long-chain omega-3 fatty acids, retinol, vitamin B12 and zinc.”

However, there’s no guarantee that a vegetarian diet will result in health improvements. Ultimately it all depends on the specific foods someone chooses to eat, plus his or her individual reaction to cutting out most, or all, animal products.

Benefits

1. High in Antioxidants and Vitamins

Almost all plant-based foods offer high amounts of antioxidants and/or have some anti-inflammatory properties, which means they help stop the progression of disease by supplying nutrients that fight oxidative stress.

Diets that are high in vegetables, fruit and other plant foods like legumes or ancient grains provide lots of nutrients, including antioxidants and phytonutrients, such as flavonoids, resveratrol, quercetin, beta-carotene and more; essential vitamins, such as vitamin C, E and A; trace minerals, such as manganese or phosphorus; and electrolytes like potassium and magnesium.

A nutrient-dense diet is beneficial for gut health, boosting immunity against illnesses, slowing down the effects of aging, protecting against cancer and heart disease, and preventing deficiencies that can lead to many negative reactions.

2. Can Help Support Heart Health

Plant-based foods provide help to lower inflammation, a root cause of heart disease, and also provide dietary fiber. Research has shown that there’s often a link between eating a high-fiber diet and having increased protection against high cholesterol, heart disease and diabetes.

One study published in the Journal of American College of Cardiology found that “higher intake of a plant-based diet index rich in healthier plant foods is associated with substantially lower coronary heart disease risk.” Another study published in 2015 in the Permanente Journal found evidence that vegetarian diets can be beneficial for significantly lowering body mass index, high obesity rates, high blood pressure, high triglyceride and cholesterol levels, and diabetes risk.

3. May Help with Weight Loss

People who eat a high amount of vegetables and fruit daily tend to have the best protection against weight gain as they age. Because plant-based foods like fresh veggies and fruit are very low in calories yet are high in terms of volume and therefore take up lots of room in your stomach, they are filling and keep you from over-eating.

Plant-based (or “mostly plant-based”) diets are tied to a lowered risk for obesity, lower BMI status and reduced complications related to obesity, such as heart problems or metabolic syndrome.

4. Provides More Digestive Enzymes

If you choose to include a good amount raw foods in your diet, you’ll benefit from obtaining higher amounts of digestive enzymes that serve many purposes. When cooked over a certain temperature, enzymes found in raw food often become destabilized. Enzymes are important because they are needed to break down the food into smaller nutritional units that the body can handle.

Some nutrients, such as vitamins, minerals and amino acids, are destroyed or altered when food is cooked at high temperatures or for long periods. Eating too much cooked food creates waste in the body that cannot even be used, which in turn may have a clogging effect on the body. While the pancreas and other cells make enzymes in the body, raw foods provide more enzymes for the body to use. In a diet of purely cooked foods, the pancreas and other organs may become overworked due to how there is no external enzyme source.

“Raw foodists” believe that because raw plant foods contain biophotons, or “sun stored energy,” they contribute to important processes in the body. If your diet provides adequate calories overall and is balanced, then the more biophotons you consume the more you should experience having higher levels of energy and improved moods.

5. Eliminates Additives and Byproducts Found in Cooked Meat

When meat is cooked at high temperatures, certain chemical compounds called heterocyclic amines can be created that may have carcinogenic effects. Research published in 2021 has pointed to a link between consumption of highly processed meat products and higher risk for cancer. The higher the cooking temperature of meat, the greater chance of these byproducts being created.

Additionally, vegetarian diets eliminate processed meats, which are also considered carcinogenic. These include foods like packaged cold cuts, hot dogs, salami and cured meats. On the other hand, plant-based proteins offer amino acids (the specific types and amount differs from food to food) in addition to fiber and antioxidants, but without the carcinogenic effects.

6. Is Sustainable and Helpful for the Environment

Many people choose to reduce the amount of meat, fish and other animal foods in their diets in order to lower their carbon footprints. Plant foods are “lower on the food chain” and require less natural resources, such as water and others, to produce. So a vegetarian diet is considered more of a sustainable diet than most.

According to a report in the American Journal of Clinical Nutrition, manufacturing animal foods requires a higher proportion of water, land, fossil fuels and energy than most plant foods do.

Types of Vegetarian Diets

There are several variations and definitions to distinguish between when talking about vegetarianism. Here are the most common types of vegetarian diets:

Plant-Based Diet

Plant-based diets are modern takes on many types of healthy traditional diets that relied on widely-available plant foods — including vegetables, fruits, starches like potatoes or corn, beans/legumes, nuts, seeds and healthy fats like whole coconuts or olives.

There isn’t necessarily one “plant-based diet” in existence today, but rather dozens of different variations that stem from cultures found all around the world.

Vegan Diet

Those following a vegan diet abstain from ALL animal products and consume only plant-based foods (no meat, fish, eggs, or dairy).

Some vegans choose to take things a step further and stick with to a mostly “raw food diet.” Going on a purely raw diet may sound a bit extreme, but if you look at the food most people tend to eat all the time, you’ll realize that adding raw food to your diet may be beneficial to your body and overall health. Note, however, that folks dealing with digestive issues, such as leaky gut syndrome, are best keeping raw foods to a minimum.

Ovo-lacto Vegetarian

A “strictly” vegetarian diet consists of plant-based foods, but may also include eggs and dairy. Typically no fish or meat of any kind will be included. When eggs and dairy products are included, it’s called an ovo-lacto vegetarian diet (hence the name ovo, as in “ovum,” and lacto, as in “lactation”).

Macrobiotic Diet

The macrobiotic diet is a plant-based diet rooted in yin-yang theory that stems from Asia. According to macrobiotic theory, balancing yin and yang is accomplished through eating a mostly vegetarian, low-fat diet with a balance of different macronutrients (proteins, carbs and fats), foods that have different energetic qualities, and a wide range of vitamins and minerals from plants. This approach to eating is believed to best support agriculture, local farming, digestion and even mental well-being.

Pescatarian Diet

Pescatarian diets include fish and seafood along with a variety of plant foods (vegetables, fruits, nuts, grains, beans, etc.). Most also include eggs and dairy but no poultry, beef or red meat, although it depends on the individual.

Pegan Diet

The pegan diet, or vegan Paleo diet, is a diet that combines principles of Paleo and plant-based eating. Also sometimes called the Mark Hyman pegan diet or Dr. Hyman pegan diet, the plan was created and popularized by the famous author and physician in 2015.

Green Mediterranean Diet

The green Mediterranean diet, also called “green Med,” is a mostly vegan diet that emphasizes whole, unprocessed plant foods. The diet includes very little or no meat and minimal animal products.

According to an article published by the journal BMJ, green Med may be even better for health than the traditional Med diet that includes more animal-derived foods, such as poultry, cheese and meat.

Flexitarian Diet

Flexitarians are just that – flexible. Instead of committing to a full-time, plant-based diet, flexitarians focus on eating mainly whole foods like fruits, vegetables, grains and dairy.

The amount of meat that flexitarians consume varies: Some might spend six days eating meat-free and then enjoy a Sunday roast, while others might eat a small amount of meat a few days a week.

Precautions and Side Effects

Including more vegetables and other plant foods in your diet is definitely a great idea. But there are also some disadvantages to vegetarian and vegan diets that you should be aware of.

Below are the downsides to having a completely plant-based diet or one that includes only little amounts of animal proteins:

1. Potential Lack of Amino Acids

Amino acids are the building blocks of proteins. They help form muscle and are important for cellular health and proper metabolism. Low protein diets might cause a lack in certain amino acids, although it depends on the specific diet.

2. Low Levels of Vitamin B12

You can only get vitamin B12 in substantial amounts by consuming meat, fish, eggs and dairy. Cutting out all of these foods can sometimes be problematic and contribute to vitamin B12 deficiency symptoms like fatigue, weakness and others. For this reason it’s recommended that all vegetarians and vegans who abstain from eating most or all animal foods take vitamin B12 supplements.

3. High Amounts of Phytic Acid

Some grains, beans and legumes, such as raw soybeans, lentils and mung beans, may contain trypsin inhibitors and other “antinutrients” that can make digestion difficult and hinder nutrient absorption. These inhibitors can block key digestive enzymes, and phytic acid found in grains can keep you from absorbing calcium, magnesium, iron and zinc. However, soaking and sprouting your grains and legumes can greatly reduce phytic acid.

4. Overconsumption of Carbohydrates

Like many eating styles, some may overconsume carbohydrates and sugars. Eating too many carbs can cause candida and yeast overgrowth, along with weight gain.

5. Fatigue and Low Energy

Again, fatigue and weakness can be due to the lack of certain vitamins that we normally get from meat and fish. This includes B vitamins, zinc and others. Taking a multivitamin is considered a great way to prevent this possible side effect.

6. Less Ability to Put on Muscle

This may be due to the lack of certain vitamins or protein that we normally get from meat and fish. Consider eating more plant-based protein foods and supplements.

Vegetarian Diet Plan Guidelines

1. Eat a Variety of Vegetables and Fruits

It might be easy for you to eat fruit daily, but what about getting enough vegetables? Most health authorities recommend eating at least three to five servings of veggies per day. Here are some tips for sneaking more veggies and fruit into your meals:

• Swap vegetables for other foods in your meals, especially refined grains.
• Use fruit in place of added sugar to sweeten recipes. For example, apple sauce or mashed bananas make a great sweetener in baked goods.
• Start your meal with a salad or a veggie-based soup.
• Add a handful or two of veggies to things like omelettes, stews, stir-fries, casseroles, etc.

2. Consume More Raw Plant Foods

As mentioned above, many people can benefit from adding more raw foods to their diets, assuming their digestive systems tolerate them well. You don’t have to follow a strict raw vegan food diet to reap the benefits of eating more plant foods. “Raw foods” in the context of a vegetarian/vegan diet consist of those that have not been heated over 46º C or 115º F. Some of the best raw foods to include in your diet often include:

• All kinds of raw fruits and vegetables
• Sprouts
• Nuts and seeds
• Roots and root vegetables (squashes included)
• Fresh herbs
• Raw spices
• Seaweeds
• Sprouted whole grains
• Soaked legumes or beans
• Fresh fruit and vegetable juices

Other foods and ingredients that are minimally processed and healthy additions include:

• Cold-pressed oils
• Raw nut butters
• Raw nut milks
• Unprocessed olives
• Fermented foods like miso and kimchi
• Pure maple syrup
• Dried fruits and vegetables
• Vinegars and food that has been cured by vinegar
• Raw cocoa/dark chocolate

3. Get Enough Plant-Based Protein and Fats

To make sure you’re eating enough protein and calories in general, don’t skimp on plants that offer amino acids and healthy fats. How much protein should you aim to eat each day? While it might be possible to get away with less, it’s best to divide your body weight in half and eat about that many grams of protein per day. Some of the best plant proteins include natto, spirulina, tempeh, nutritional yeast, green peas, lentils, quinoa and amaranth.

To make sure you’re getting enough healthy fats, include at least one of the following in each main meal: nuts and seeds (like almonds, walnuts, hemp, chia or flax), avocado, olive oil, coconut oil or coconut cream/milk, and butter or ghee if you include dairy products. Even if your diet is overall low in fat, try to still get about 20 percent or more of your daily calories from healthy sources of fat.

Final Thoughts

• Vegetarian diets are those that eliminate animal foods, including meat and fish, replacing them with plant-based foods like veggies, fruits, tubers, whole grains, legumes/beans and healthy fats. Some vegetarians choose to still include dairy, eggs or fish in their diets.
• Benefits of a vegetarian diet include obtaining more antioxidants and fiber, better protection against obesity or weight gain, and lowered risk for heart disease, diabetes, autoimmune disorders and metabolic syndrome.
• It may not be necessary to completely exclude all animal proteins from your diet. To prevent issues like vitamin B12 deficiency, iron deficiency anemia and low protein intake, it may be best to still consume some eggs, dairy or fish. A well-balanced vegetarian diet should also include lots of raw and cooked veggies, limited processed foods, low amounts of added sugar, and little refined grain products.

The post 6 Vegetarian Diet Benefits and Guidelines to Follow appeared first on Dr. Axe.

Thanksgiving is a day full of family, friends, football and, most importantly, food — turkey, pies and an array of Thanksgiving side dishes.

If your Thanksgiving menu seems stuck on buttery potatoes and candied yams, it might be time for some Thanksgiving health tips and holiday inspiration.

That’s why these Thanksgiving side dishes will be welcome additions to your table. Not only are they delicious, but they’re made from real, whole food ingredients.

You won’t catch any “cream of” soups or bags of stuffing here. If you’re looking to shake up your traditional Thanksgiving dinner, you’re sure to find a few favorite new Thanksgiving side dishes here.

Salads

1. Warm Autumn Salad

When the weather turns cold, you can heat up your salad with this warm autumn salad recipe. Full of fall flavors like butternut squash, apples and Brussels sprouts — plus topped with goat cheese — this is sure to be a hit to start off Thanksgiving dinner.

2. Arugula Salad with Pecorino

What do you get when you combine beets, arugula, walnuts, onion and pecorino romano cheese? A delicious, refreshing and nutritious salad to enjoy with family and friends.

3. Roasted Beet Salad

Speaking of beets, you can’t go wrong with a traditional roasted beet salad. This version includes pear, goat cheese and honey for a balance of sweet and savory, along with some secret surprise ingredients that really make this one a unique winner.

4. Massaged Kale Salad, with Pine Nuts & Dried Cherries

Few greens are as good for you as kale, and it plays the starring role in this Thanksgiving side dish. The nuts and cherries provide a burst of flavor in your mouth, with the olive oil and lemon juice keep it tasting light as you eat the big meal.

5. Candied Pecan Butternut Squash Salad

Butternut squash is an autumn staple, and you should definitely add it to your Thanksgiving feast. This salad combines the gourd with candied pecans, black rice, maple syrup, avocado oil and a homemade dressing for a true delight.

Vegan Thanksgiving Side Dishes

6. Maple Glazed Rosemary Carrots

Ready in less than a half hour, these maple glazed rosemary carrots will have your guests salivating. Best of all, they’re gluten-free and vegan-friendly!

7. Baked Asparagus with Portobello Mushroom

Looking for a fresh take on asparagus? This recipe has you covered and makes for an excellent Thanksgiving side dish. Topped with a homemade dressing and combined with portobellos and quinoa, everyone will be reaching for seconds.

8. Healthy Green Bean Casserole

This green bean casserole is better the original and uses some interesting swaps. Pumpkin seeds, gluten-free crackers and salt get blended, and along with the creamy goat cheese, this casserole comes together.

9. Healthy Sweet Potato Casserole

This healthy Thanksgiving recipe is sure to be a new holiday favorite. You won’t find gobs of butter or marshmallows in this one.

Instead, you’ll get a gluten-free Thanksgiving side dish that’s naturally sweetened with vanilla and coconut milk. The pecan oat topping is good enough to eat solo, but trust me, you’ll love it even more with a bite of sweet potatoes.

10. Roasted Beets with Balsamic Rosemary Glaze

Beets, rosemary, balsamic vinegar and avocado oil — that’s all you need to make a terrific side dish this Thanksgiving. Best of all, these beets are ready in less an hour.

11. Lemon Garlic Green Beans

If you aren’t too keen on green bean casserole but still want to enjoy string beans, zest them up with some lemon and garlic for a classic side that goes great with all your Thanksgiving favorites.

12. Sweet Potato Fries

Let’s face it: Fall is sweet potato time. If you can never have too many fries, this recipe will satisfy your craving while also providing a nutritional bump compared to fried, starchy fries we know all too well.

13. Vegan Mac and Cheese

It may sound like an oxymoron, but you really can have mac and cheese without any animal products. It’s true! Instead of actual cheese, this recipe calls for butternut squash, onion, coconut cream, mustard, arrowroot, turmeric, nutritional yeast and gluten-free pasta … and it’s all ready in less than an hour!

Vegetarian Thanksgiving Side Dishes

14. Homemade Gluten-Free Cauliflower Mac and Cheese

Eating gluten-free doesn’t mean you have to skip out on mac and cheese. There are no blue box blues here. Instead, you have a homemade baked version made with actual cheese, milk and cauliflower!

Making this is almost as fast as the boxed version, but it tastes a whole lot better.

15. Sweet Potato Latkes

This recipe is intended as a game day snack, but I think the flavors are just perfect for a Thanksgiving side dish. Grated sweet potato, parsnips, onion, and arrowroot or tapioca starch make up the bulk of the latkes, with your choice of two options provided.

This one’s perfect for munching on while waiting for the rest of your Thanksgiving dinner.

16. Mashed Faux-tatoes

Mashed potatoes without the potatoes? That’s right. This cauliflower-based version, mixed with chives and garlic, is a delicious take on traditional mashed potatoes.

17. Healthy Roasted Acorn Squash

Thanksgiving falls right in the middle of peak acorn squash season, making it a perfect side dish for the holiday. This healthy recipe combines the squash with coconut yogurt, granola, dates and nut butter for a delicious side and is ready in just 35 minutes.

18. Butternut Squash Bake

Speaking of squash, this butternut squash bake is another way to eat seasonally. This one take a little longer — an hour or more — but it’s a simple seven-ingredient recipe that’s well worth the wait.

19. Roasted Brussels Sprouts with Apples and Pecans

Roasted Brussels sprouts with apples and pecans will have you wondering why you ever avoided this tiny green cabbage. It’s a healthy macronutrient dish and a showstopper at holiday time, and it’s also perfect any fall or winter month.

Photo: Roasted Brussels Sprouts / Dr. Axe

20. Gluten-Free Pumpkin Bread

Using almond and coconut flour, this pumpkin bread recipe remains gluten-free while scratching that pumpkin itch. The cinnamon and maple syrup combined with the pumpkin and pumpkin puree make for a side that can double as a dessert.

21. Acorn Squash Soup

It’s common to include soup among the array of Thanksgiving side dishes, and this acorn squash soup fits the meal perfectly. Ready in just over an hour, it combines a host of flavors, including coconut oil, butternut squash, carrots, onion, garlic, apple, grass-fed butter, ginger, cinnamon, nutmeg and, of course, acorn squash.

22. Hasselback Potatoes

If you want a more traditional potato side, this recipe does the trick. Utilizing sweet potatoes, avocado oil, goat cheese, hazelnuts, rosemary, thyme, maple syrup, chives and garlic, these are sure to leave people wanting more.

Traditional Thanksgiving Side Dishes

23. Cornbread Stuffing

Thanksgiving without old-fashioned stuffing just isn’t right — but neither is eating out-of-the-box stuffing or a grain festival. Instead, try what I eat every Thankgiving: my wife Chelsea’s gluten-free cornbread stuffing!

Made with real, healthy and delicious ingredients, this homemade stuffing deserves a place at this year’s dinner.

24. Cranberry Sauce with Pecans Recipe

This cranberry sauce recipe with pecans can be served next to a Turkey main or even as a delicious dessert. It’s sweetened with honey and free of refined sugars.

25. Giblet Gravy

Last but not least, the gravy! While giblets aren’t particularly useful for eating (except for the liver), they are fantastic for making giblet broth and, you guessed it, gravy.

They add a complex, tasty chicken flavor naturally. Because they’re part of the chicken’s body, giblets also add extra nutritional benefits like vitamins and minerals you wouldn’t get from a pre-made, preservative-rich gravy.

The post 25 Thanksgiving Side Dishes (Plus Vegan- and Vegetarian-Friendly Recipes) appeared first on Dr. Axe.

What looks like a fruit, tastes a little like bread and has so many nutrients it’s almost hard to keep track of all of them? The answer: breadfruit.

This powerful fruit has been a staple for quite some time in the tropical areas where it commonly grows, and that’s a very good thing. Breadfruit offers tons of fiber in just one serving and more than 70 percent of the vitamin C you need each day, not to mention over a dozen other important nutrients.

The nutritive value of breadfruit can hardly be overstated considering it has gained the attention of a great deal of scientific research for its impact on cancer, heart disease and inflammation. You can even use it as an insect repellent that’s better than the leading chemical insect repellant spray.

Whether or not you live in a tropical environment where breadfruit is regularly cultivated, I highly suggest you get to know this incredible fruit. Who knows — maybe you can be a part of encouraging your local produce markets to carry this powerful vitamin C food.

What Is Breadfruit?

From the Moraceae family (which also includes jackfruit, mulberry and figs), breadfruit trees are officially classified as Artocarpus altilis, although they’re known by several other names. For example, breadfruit plants are referred to as “ulu” in Hawaii, Artocarpus communis in various types of research and “panapen” in other areas of the world.

Breadfruit fruits come from the nutrient-rich breadfruit tree, growing on branches in large quantities when they’re in season. These incredibly useful plants originated in the South Pacific (specifically New Guinea) and have made their way to the rest of Oceania as well as many other tropical regions as a low-effort, low-cost staple food.

The fruit contains a great number of essential nutrients and can be eaten both raw (under certain circumstances) and cooked with various methods, which greatly extends the fruit’s life span.

It’s considered a staple food of the people of Jamaica and many other tropical locations. In the last several decades, it’s continued gaining popularity in places such as Hawaii (where it’s generally known as “ulu”), which saw the first breadfruit cultivation in 1978.

Because of its incredible yield — one tree can reap 450 pounds of the fruit in just one growing season — various institutes and organizations have been formed to propagate breadfruit growing, especially in poorer countries in need of inexpensive nutrition, such as Haiti.

Nutrition Facts

A one-cup serving of breadfruit (about 220 grams) contains approximately:

• Calories: 227
• Total Carbohydrates: 59.6 g
  • Fiber: 10.8 g
  • Sugar: 24.2 g
• Total Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 2.4 g
• Sodium: 4.4 mg (0.2% DV*)
• Vitamin C: 63.8 mg (71% DV)
• Potassium: 1,080 mg (23% DV)
• Copper: 0.2 mg (22% DV)
• Pantothenic Acid: 1 mg (20% DV)
• Thiamine: 0.2 mg (17% DV)
• Magnesium: 55 mg (13% DV)
• Niacin: 2 mg (13% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Folate: 30.8 mcg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Iron: 1.2 mg (7% DV)
• Phosphorus: 66 mg (5% DV)
• Manganese: 0.1 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Rich in Amino Acids to Help Your Body Store Nutrients

Do you know what the building blocks of your body are? They’re proteins known as amino acids, and they create the structure of your body’s cells, work to transport nutrients and support the functioning of all major bodily systems.

According to a study from the University of British Columbia, breadfruit provides “a full spectrum of the essential amino acids.” Further research published in 2023 relays that it “is particularly high in leucine, isoleucine, phenylalanine, and valine making it a good source of essential amino acids, especially in countries battling malnutrition.”

2. Helps Prevent and Reverse Oxidative Stress

Another nutrient group important to disease prevention is antioxidants. Found in a huge variety of food sources, antioxidants prevent and reverse oxidative stress, the damage that free radicals cause to body functions.

Free radicals can be introduced into the body through sun overexposure, chemicals found in your environment and various other sources, but when you eat a diet full of high-antioxidant foods, you can slow the age-related breakdown of your cells as well as reduce your risk of cancer, heart disease and stroke (among other diseases).

All edible parts of the fruit of the breadfruit tree contain an impressive antioxidant load and offer the potential for many positive bioactive processes due to their high presence of phenols.

One animal study in the spring of 2016 focused specifically on the antioxidant activity of breadfruit as it relates to the toxicity of cadmium, a common environmental toxin and endocrine disruptor. This particular study investigated the effect of cadmium on alterations in sperm count and activity and found that the tested methanol extract of breadfruit caused significant improvement in sperm count, motility (movement) and hormone levels.

An important antioxidant found in breadfruit is vitamin C. Individuals who eat diets rich in fruits and vegetables containing a lot of vitamin C have a decreased risk of heart disease, stroke and cancer, as well as an extended life span compared to those who do not have a high dietary intake of vitamin C.

3. Can Keep Your Heart Strong

Due in part to its antioxidant content, in addition to other factors, breadfruit is also great for your heart. It’s been found to contain phytochemicals that protect the heart against atherosclerosis, a heart disease characterized by slowly building pockets of white blood cells in artery walls causing them to thicken. Eventually, atherosclerosis can lead to myocardial ischemia, a blockage of blood supply to the heart that can lead to heart attack.

In 2006, breadfruit was termed as a good prospect to use in medicinal protection against this very common disease.

Another way it’s beneficial to your heart is by its ability to combat high cholesterol. In one rat model, a methanol extract from breadfruit alleviated all serum (blood) levels and symptoms associated with high cholesterol. This shows its potential as a cholesterol-lowering food.

Breadfruit is also incredibly high in fiber. A high-fiber diet is associated strongly with a reduced risk of high blood pressure, hypertension and other heart disease risk factors, along with metabolic syndrome.

Because breadfruit is high in potassium, it also offers protection from low potassium, a leading cause of congestive heart failure. Deficiencies in potassium and magnesium (which is also found in relatively high quantities in breadfruit) complicate and exacerbate heart problems, so anyone at risk for heart disease should take great care to supplement these essential nutrients into their diets.

4. Boosts the Body’s Immunity

Eating fruit from the breadfruit tree can also help your immune system function well. For example, because inflammation is at the root of most diseases, the presence of anti-inflammatory bioflavonoids in breadfruit is especially important to reducing your risk of disease.

These peculiar fruits also contain a fairly large quantity of thiamine, aka vitamin B1. Thiamine is part of what maintains muscle tone along the walls of the digestive tract, where the majority of the immune system is located. It also assists in the secretion of hydrochloric acid, helping your body fully digest food and absorb the highest amount of nutrients possible.

Together, these features make thiamine a valuable nutrient in maintaining a healthy immune system.

5. May Help Protect Against Certain Cancers

Because breadfruit has some incredible anti-inflammatory and antioxidant properties, it’s been researched as a potential cancer-fighting food. In a mice model, a Taiwan study found it to have significant potential in the fight against skin cancer. An extract from this fruit, applied directly to the skin, decreased the number, size and malignancy of skin tumors.

This evidence is preliminary but has the potential to be groundbreaking.

Another cancer that may be fought by the powerful nutrients in breadfruit is pancreatic cancer. Pancreatic cancer operates differently than many other types of cancer because it’s not as susceptible to “nutrient starvation” as other cancers often are. This means that the cancer drugs that are commonly prescribed to starve cancer cells of nutrients are even less effective than usual against cancer of the pancreas.

Therefore, when studying possible treatments for pancreatic cancer, scientists must focus on things that can kill these cancer cells and prevent them from pulling nutrients from nearby vessels and cells. In 2014, a pilot study investigating the impact of an extract from the leaves of the breadfruit tree found that the chemical compound had 100 percent “preferential cytoxicity” against human pancreatic cancer cells known as PANC-1 under nutrient-deprived conditions.

This means that the extract successfully killed 100 percent of the pancreatic cancer cells when subjected to a nutrient-deprived environment (which normally would have little to no effect on these cells).

Another study in Asia published in the American Journal of Chinese Medicine studied the effect of an extract from the breadfruit plant on liver cancer cells. The findings were also fascinating, as researchers discovered that the extract did not cause traditional apoptosis (programmed cell death) that’s often seen in anticancer nutrients and pharmaceuticals.

Instead, when exposed to the breadfruit extract, the liver cancer cells underwent autophagic death. This alternative method of cell death occurs naturally in the body as it processes proteins and breaks down damaged cells and is a more effective method of stopping cancer in certain cases.

6. Helps Manage Join and Muscle Pain

Research published in 2014 notes that breadfruit is a medicinal food that it “is effective against rheumatic and muscular pain.” This is believed to be true due to its phenolic compounds, including flavones.

7. Holds Antibacterial Properties

A 2020 study conducted in the Comoros Islands determined that breadfruit “presented antimicrobial and antioxidant properties.” It’s also been shown to help combat Streptococcus mutans, Pseudomonas aeruginosa and other bacteria.

8. Good for Diabetics

As one study put it: “Breadfruit has a low glycemic index (GI) and has been touted as a traditional, diabetic-friendly fruit.” In fact, breadfruit flour is considered a healthy option, particularly for diabetics, and can help provide food security for certain individuals.

It’s also been studied for its ability to “mitigate diabetes” in Oceania and displays the potential to do that just that.

How to Use

Because it’s sensitive to physical disturbances, such as damage from being dropped, breadfruit is not often exported out of tropical climates for sale in more temperate areas. However, it’s not impossible to find it in many major metropolitan areas.

If you’re interested in trying this incredible, nutritious fruit but don’t live in the tropics, I suggest calling your local organic markets and requesting it. It’s certainly power-packed enough to be worth it.

In the tropical areas where it grows, breadfruit can be picked directly from the branches of the breadfruit tree. It’s relatively inexpensive to purchase breadfruit seeds to plant trees, if you’re able to do so.

Breadfruit grows in various colors and generally has a round or globular shape, covered in bumps. In areas where it’s cultivated regularly, you’ll often have the choice between seeded and seedless varieties.

For the purposes of cooking or stewing, mature but unripe fruits are preferred. As breadfruit continues to ripen after picked, you can choose to eat it at its ripest, which is when it gives to thumb pressure. This fruit should never be refrigerated because it can undergo chilling injury at temperatures below 12 degrees Fahrenheit.

Many fans of breadfruit know that it can be used in a huge variety of ways. You can eat it ripe, which may give a taste similar to custard apples. It may also be stewed, fried, baked, broiled or powdered.

Generally, you should peel the outer skin, then split the fruit into quarter slices before discarding the central core, after which you can cut it into the appropriate size for whatever dish you plant to prepare. When baked, the taste is more closely related to freshly baked bread (which is how it earned its name).

You can also safely consume the nuts of breadfruit plants. They’re often roasted or boiled much like nuts or lentils.

Breadfruit has incredible potential in many areas, including the creation of a much better-tasting gluten-free flour than many current popular varieties. Interestingly, breadfruit is also an extremely effective insect repellent, according to the United States Department of Agriculture. The USDA actually found it to be “significantly more effective” at repelling insects than DEET, the leading chemical insect repellent.

Another fascinating feature of the breadfruit tree is the medicinal value it offers from its bark and leaves. Leaf extracts may be able to effectively treat hypertension without the side effects associated with most dangerous blood pressure medications.

The wood of the breadfruit tree is also incredibly rich in antioxidants, specifically those that can support the health of your skin. On a cosmetic level, the bark of the tree may be used to create a safe anti-wrinkle treatment because of the way it protects against typical damage and degradation of the skin.

Going further, this same extract has, in preliminary tests, shown to be useful in preventing the mutation of melanin into melanoma cells, suggesting it may be an important part of treating or preventing skin cancer in humans.

Risks, Side Effects and Allergies

It’s unusual to experience an allergic reaction to breadfruit, but it’s not impossible. A typical allergic reaction includes hives and/or inflammation and swelling of the lips, tongue and mouth. If you experience this reaction after eating breadfruit, discontinue eating it immediately, and see your physician.

In addition, you should only eat unripe green-stage breadfruit after first cooking it. Eating unripe, raw breadfruit has the potential to cause a choking hazard.

Final Thoughts

• Breadfruit is known by various names throughout the world, including panapen, ulu, Artocarpus altilis and Artocarpus communis.
• This fruit is only able to grow in tropical climates near the equator.
• Because 80 percent of the world’s most impoverished people live near the equator, this incredible nutrition-packed food has remarkable potential in helping solve some hunger issues in these areas.
• Research has found it to have incredible effects in fighting cancer, preventing heart disease and boosting the immune system.
• Breadfruit contains a great number of antioxidants and exhibits anti-inflammatory activity within the body, both of which also help with the prevention of disease.
• It’s not only the fruit of the tree that contains medicinal properties, but also the leaves and bark, which contain powerful antioxidants and may also help protect against heart disease.
• This fruit can be eaten raw and ripe or cooked in a variety of methods. It’s a great “base” for many types of recipes. Just remember not to refrigerate it.

The post Breadfruit Benefits: Antioxidant-Rich and Immune-Boosting Powerhouse appeared first on Dr. Axe.

Do you struggle with constipation, diarrhea or other digestive issues? If so, it’s worth trying slippery elm, an herbal remedy used in North America since the 19th century that has been shown to treat a number of digestive issues.

What are the uses for slippery elm? It contains mucilage, a substance that becomes a slick gel when mixed with water.

This mucilage coats and soothes the mouth, throat, stomach and intestines, making it ideal for sore throats, coughs, gastroesophageal reflux diseases, irritable bowel syndrome (IBS), diverticulitis and diarrhea.

What Is Slippery Elm?

The slippery elm tree, medically known as Ulmus fulva, is native Eastern North America, including parts of the U.S. and Canada. It’s long been used by Native Americans to make healing salves and tinctures that can help treat various types of wounds, as well as taken orally for the relief of flu and cold-like symptoms and sore throats. They have been used mostly for medicinal purposes throughout history.

The slippery elm tree is medium-sized tree that can reach well over 50 feet in height and is topped by spreading branches that form an open crown. Slippery elm trees, identified by their “slippery” inner bark, may live to be 200 years old. Sometimes called red elm, gray elm or soft elm, this tree grows best on moist, rich soils of lower slopes and flood plains, although it may also grow on dry hillsides with limestone soils.

The tree’s bark has deep fissures, a gummy texture, and a slight but distinct odor. It’s the inner bark that’s most often dried and powdered to be used for medicinal purposes, since it creates a lubricating substance when mixed with water.

Today, slippery elm bark is typically found in tablet and capsule form, or used to make lozenges, powders, teas and extracts.

Benefits

1. Helps Improve Digestive Function

Is slippery elm a laxative? Although it works differently than some other laxatives, it seems to improve symptoms of constipation, IBD and IBS, including in both adults and children. The fresh inner bark can be used in place of, or along with, other natural laxatives.

In one study, the effects of two different formulas on digestive function were compared, both of which included slippery elm in addition to other herbs.

Formula one was associated with a small but significant increase in bowel movement frequency, as well as reductions in straining, abdominal pain, bloated stomach and IBS symptoms. Subjects who took formula two experienced a 20 percent increase in bowel movement frequency and significant reductions in straining, abdominal pain, bloating and global IBS symptom severity, as well as improvements in stool consistency. Ultimately, both formulas led to  improvements.

Slippery elm has also been shown in certain studies to treat diarrhea and diverticulitis. Additionally, it may help protect against ulcers and excess acidity in the GI tract because it causes reflux stimulation of nerve endings, and that reaction leads to increased mucus secretion.

Like other high-antioxidant foods, studies suggest it may also help relieve inflammatory bowel conditions like ulcerative colitis, which is why it’s recommended for anyone following an IBS diet.

2. May Aid in Weight Loss (When Combined With a Low-Calorie Diet)

Since slippery elm has the ability to improve digestion, this may aid in weight loss. A study performed at New York Chiropractic College used normal participants from the faculty, staff, students and community members to participate in a 21-day weight loss program. Nutritional supplements containing digestive enzymes that were intended to facilitate digestion, reduce cholesterol levels, increase metabolic rate and mediate inflammatory processes were consumed 30 minutes before each meal.

The regimented supplementation program included daily supplementation with a one green drink, as well as a “cleanse supplementation” containing slippery elm plus other herbs and minerals. The cleansing mixture was taken before each meal during week two of the study. During week three, the cleanse supplementation was replaced with prebiotic and probiotic supplementation.

At the end of the study researchers found that participants experienced clinically meaningful reductions in weight and low-density lipoprotein cholesterol. It was concluded that “Weight loss and improvements in total cholesterol and low-density lipoprotein cholesterol levels occurred after a low-energy-density dietary intervention plus regimented supplementation program.”

3. Can Help Reduce Oxidative Stress

Because it contains compounds called phenolics, slippery elm may act as a natural free radical scavenger and oxidative stress reducer.

Phenolics are antioxidants that have been shown to elicit cellular responses that counter oxidant stress, which contributes to aging and many chronic diseases. Plant phenolics also seem to help protect against pathogens due to their natural antifungal effects.

4. May Relieve Skin Conditions Such as Psoriasis

In addition to mucilage, research demonstrates that slippery elm contains antioxidants and antimicrobial agents, making it a great remedy for wounds, burns, boils, psoriasis and other external skin conditions triggered by inflammation. Slippery elm has been shown in certain studies help patients with psoriasis, a condition that currently has no cure.

In one study, five case studies were evaluated of patients with psoriasis following a specific dietary regimen. The subjects were asked to follow a dietary protocol that included a diet of fresh fruits and vegetables, small amounts of protein from fish and fowl, fiber supplements, olive oil, and avoidance of red meat, processed foods and refined carbohydrates. They were also asked to consume saffron tea and slippery elm bark water daily.

The five psoriasis cases, ranging from mild to severe at the study onset, improved on all measured outcomes over a six-month period, demonstrating that slippery elm makes a great addition to any psoriasis diet treatment.

How to Use

Slippery elm bark can typically be found at your local health food store in a variety of forms — including tea, lozenges, capsules and tablets, poultice, and extract. If possible, speak with an herbalist or nutritionist for help finding what works for you.

Here are some of the most common uses and forms:

• Diarrhea: treatment by ingestion of capsules, tablets, tea, tincture and extracts
• Cough: treatment by lozenges, tea, tincture, and extracts
• Acid reflux: treatment by tea, and extracts
• Constipation: treatment by powder or extract added to food
• External skin conditions: treatment by shampoo or topical cream infused with extract.

Dosage Recommendations:

Dosage is usually dependent on weight.

If making slippery elm tea at home (see below) use about 2–3 teaspoons of powder per one-cup serving. You can consume the tea 1–2 times daily.

A general recommendation in capsule/tablet form is a dosage of about 1,600 milligrams daily, taken in 2–3 divided doses. Because the concentration of slippery elm varies depending on the specific supplement, always read the product’s dosage recommendations carefully.

Slippery Elm Tea Recipe

Ingredients

• 1 tablespoon slippery elm bark powder
• 1 cup boiling water
• 1 teaspoon local honey (optional)
• 3 ounces almond or coconut milk
• 1/2 teaspoon of cacao
• sprinkle of cinnamon

Directions

1. Add boiling water to cup.
2. Add the slippery elm bark powder and stir well.
3. Then add the honey, almond or coconut milk.
4. Stir again.
5. Top with a sprinkle of cinnamon.

Risks and Side Effects

Does slippery elm have side effects? Though slippery elm is usually well-tolerated, some supplements containing this herb may trigger side effects in some people, such as nausea, increased bowel movements, frequent urination, swollen glands, skin blemishes, flu-like symptoms and slight headaches.

Because it coats the digestive tract, it may slow down the absorption of other drugs or herbs. To prevent drug interactions, it may be best to take slippery elm two hours before or after other herbs or medications you may be taking.

Slippery elm should only be given to children under the supervision of a knowledgeable practitioner.

Herbal medicines can trigger allergic reactions, including skin rashes, among people who are sensitive to their effects. Therefore, use caution and check with your health care provider, especially if you are pregnant, breastfeeding or using other medications.

Is it safe to take slippery elm every day? Like other herbs, it’s best to take breaks from using it periodically. Try taking it for several weeks, then taking several weeks off before starting again if necessary.

Final Thoughts

• Slippery elm is a medium-sized tree native to North America that contains bark that is used to make supplements and medicine.
• The bark contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the mouth, throat, stomach and intestines, making it ideal for sore throat, cough, gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea.
• It’s even been used to heal wounds, relieve the flu or common cold, treat infected and swollen glands, and to wash and heal sore eyes.
• The inner bark is where most of the health benefits reside. This bark is dried and powdered to be used for medicinal purposes and typically found as tablets and capsules, slippery elm lozenges, slippery elm powder for making teas or extracts, and coarsely powdered bark for poultices.

The post Slippery Elm: the Digestive Aid that May Aid Weight Loss & Skin Conditions appeared first on Dr. Axe.

By now, most people are well-aware that foods rich in dietary fiber and probiotic foods offer a long list of benefits and are essential to overall health. Nonetheless, prebiotics are still largely under-appreciated and often lacking in the typical American diet.

Unfortunately, this can result in serious issues like indigestion, inflammation, impaired immunity, weight gain and possibly even an increased risk for many chronic conditions.

Are prebiotics better than probiotics? Ideally you should get both. While probiotic foods play a key role in gut health and overall well-being, prebiotics help “feed” the probiotics to bump up the health benefits even more.

As explained more below, prebiotics and probiotics together amplify the incredible health-promoting properties of these powerful ingredients.

What Are Prebiotics?

By definition, prebiotics are non-digestible fiber compounds that are degraded by gut microbiota. What do prebiotics do? Just like other high-fiber foods, prebiotic compounds pass through the upper part of the gastrointestinal tract and remain undigested because the human body can’t fully break them down. Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora.

Today, when researchers refer to “fiber,” they’re speaking about not just one substance, but a whole group of different chemical compounds found in foods. Prebiotics are best known as types of dietary fibers called fructooligosaccharides, inulin and galactooligosaccharides.

Originally, prebiotics weren’t classified as prebiotic fiber compounds, but recent research has shown us that these compounds behave the same way as other forms of fiber. Today, prebiotic carbohydrates that have been evaluated in humans largely consist of fructans and galactans, both of which are fermented by anaerobic bacteria in the large intestine.

Certain foods function as natural prebiotics. Some examples of foods high in prebiotics include chicory root, dandelion greens, leeks and garlic.

What are the benefits of prebiotics? Upping your intake of prebiotics has been linked in studies to a long list of powerful benefits, including lower risk for cardiovascular disease, better gut health, lower stress response. better hormonal balance, higher immune function, lower risk for weight gain and lower inflammation.

Prebiotics vs. Probiotics vs. Postbiotics

What is the difference between prebiotics and probiotics? While prebiotics are substances that are fermented by the beneficial bacteria in the gut and used as a source of fuel to help enhance gut flora health, probiotics are defined as live microorganisms that can confer health benefits to the host, ranging from improved immunity to better brain function.

Postbiotics, meanwhile, are the byproducts of bacterial fermentation in the colon. To break down all the scientific jargon and put it simply: Prebiotics “feed” the probiotics, or beneficial bacteria in your gut, and end up producing a byproduct called postbiotics.

When it comes to supplementing, which is best: probiotics or prebiotics? All three boast an extensive array of health benefits and work together to boost both digestive and overall health. One is not necessarily “best,” since they work together to optimize things like nutrient absorption, appetite control, immune function, etc.

Benefits

1. Work with Probiotics to Improve Overall Health

As prebiotics make their way through the stomach without being broken down by either gastric acids or digestive enzymes, they bring about positive changes in the digestive tract and organs. Essentially, prebiotic compounds become nutrient sources, or “fuel,” for the beneficial bacteria housed within your gut.

Prebiotics work together with probiotics (selectively fermented ingredients that produce gut-friendly bacteria) to allow specific changes to take place, both in the composition and activity of the gastrointestinal system. They play a fundamental role in preserving health by maintaining balance and diversity of intestinal bacteria, especially by increasing the presence of “good bacteria,” such as Lactobacilli and Bifidobacteria.

Because the health of the gut is closely tied to many other bodily functions, prebiotics and probiotics together are important for battling inflammation and lowering overall disease risk.

2. Better Gut Health and Improved Digestion

Prebiotics work to stimulate the growth of beneficial bacteria that colonize our gut microflora. Since they act like food for probiotics, prebiotic compounds help balance harmful bacteria and toxins living in the digestive tract.

This has numerous health implications, including improving digestion. Research shows that higher intakes of prebiotics foods can increase numerous probiotic microorganisms, including Lactobacillus rhamnosus GG, L. reuteri, bifidobacteria, and certain strains of L. casei or the L. acidophilus-group.

The beneficial bacteria in your gut uses the indigestible fiber content from the foods that you eat as a source for their own survival. As your gut bacteria metabolize otherwise non-digestible fibers from foods, they produce short-chain fatty acids, which are compounds that boast a wide range of benefits.

One of these beneficial fatty acids is called butyric acid, which improves the health of the intestinal lining. Studies suggest that short-chain fatty acids also help regulate electrolyte levels in the body to promote proper digestion, support regularity, and relieve digestive issues like diarrhea and constipation.

Changes in the gut microbiota composition are classically considered as one of the many factors involved in the development of either inflammatory bowel disease or irritable bowel syndrome. A 2012 report published in the Journal of Nutrition reported that prebiotics, along with probiotics, can help treat many digestive problems, including diarrhea (especially after taking antibiotics), certain intestinal infections and chronic disorders, like Crohn’s disease and ulcerative colitis, symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease and leaky gut.

3. Enhanced Immune Function

Many human studies have demonstrated that consuming prebiotic foods can result in significant changes in the composition of the gut microbiome that help improve immunity. This “prebiotic effect” has been associated with improvements in biomarkers and activities of the immune system, including reduced levels of certain cancer-promoting enzymes and bacterial metabolites in the gut.

According to a report in the British Journal of Nutrition, prebiotics can help improve stool frequency and consistency, reduce the risk of gastroenteritis and infections, enhance overall health, and decrease the incidence allergy symptoms. Prebiotics and probiotics also help boost immunity by improving nutrient absorption and lowering the pH in the gut to block the growth of potential pathogens and harmful bacteria.

Prebiotics may help enhance immunity by providing fuel for your gut bacteria. This could be beneficial in the treatment of a wide range of conditions, including viral infections, allergies, eczema and intestinal disorders. Plus, some studies have even reported a reduction in the incidence of tumors and cancer cells after eating foods high in prebiotics.

4. Lower Inflammation

Prebiotics can help lower inflammation, which is believed to be one of the root causes of many chronic diseases, including our nation’s No. 1 killer: heart disease. In fact, people consuming more prebiotics and fiber tend to have healthier cholesterol levels and lower risk markers for cardiovascular diseases.

Inflammation is also thought to contribute to many other chronic conditions as well, including diabetes, cancer and even obesity. Interestingly enough, it’s believed that prebiotics and probiotics contribute to improvements in metabolic processes that are tied to both obesity and type 2 diabetes.

Research also shows that a healthier gut environment can turn off autoimmune reactions, help the body metabolize nutrients more efficiently, and modulate immune functions that control how and where the body stores fats (including in the arteries).

5. Reduced Risk of Heart Disease

There’s evidence that consuming foods high in prebiotics can reduce glycation, which increases free radicals, triggers inflammation and lowers insulin resistance, all of which can contribute to heart disease.

Prebiotics have cholesterol-lowering properties, which can aid in the prevention of heart disease as well as autoimmune disorders like arthritis. They can also balance the body’s electrolyte and mineral levels, including potassium and sodium, which are responsible for controlling blood pressure.

6. Aid in Weight Loss

Do prebiotics help with weight loss? Data from both human and animal studies suggest there’s a connection between taking prebiotics and weight loss. Research notes there are beneficial effects of particular prebiotics on energy homeostasis and potentially increased weight loss.

Higher intakes of all types of fiber are, in fact, linked to lower body weight and protection against obesity. An animal study published in the British Journal of Nutrition found that prebiotic foods promote a feeling of fullness, prevent obesity and spur weight loss. Their effects on hormone levels are related to appetite regulation, with studies showing that animals given prebiotics produce less ghrelin, which is the the hormone responsible for stimulating hunger.

6. Protect Bone Health

A study published in the Journal of Nutrition found that prebiotics enhance the absorption of minerals in the body, including magnesium, possibly iron and calcium. All of these are crucial for retaining strong bone bones and preventing fractures or osteoporosis.

In one study, just eight grams of prebiotics a day was shown to have a big effect on the uptake of calcium in the body that led to an increase in bone density.

7. Regulate Hormone Levels and Mood

Research regarding the “gut-brain connection” is still in its infancy, but it’s becoming clear that mood-related disorders like anxiety or depression are closely linked to gut health. Research suggests that your mood and hormonal balance are affected by a combination of factors that most definitely includes the state of the bacterial inhabitants living inside of your body.

Your gut helps absorb and metabolize nutrients from the foods you eat that ultimately are used to support neurotransmitter functions that create the hormones (like serotonin) that control your mood and help relieve stress.

The final straw in triggering a mood-related disorder might be a series of misfiring neurotransmitters in parts of the brain that control fear and other emotions. These transmissions partly depend on the health of the human microbiome, so when the balance of gut bacteria isn’t working right, other biological pathways, including hormonal, immunological or neuronal, won’t work right either.

Recent studies have demonstrated that prebiotics have significant neurobiological effects in the human brain, including lowering cortisol levels and the body’s stress response.

For example, a 2015 study published in Psychopharmacology explored the effects of two prebiotics on the secretion of the stress hormone cortisol and emotional processing in healthy adult volunteers. After volunteers received one of two prebiotics or a placebo daily for three weeks, the group receiving prebiotics showed positive changes in levels of cortisol, suggesting that it may be beneficial in the treatment of stress-related disorders.

Prebiotic Foods

What foods are prebiotics? While probiotics are typically found in cultured and fermented foods like yogurt, kefir, kimchi and kombucha, prebiotics are typically found in certain vegetables (especially when eaten raw), whole grains and sources of resistant starch, such as under-ripe bananas.

A few of the best prebiotic foods that you can add to your diet include acacia gum, raw chicory root, raw Jerusalem artichoke, raw garlic, raw leeks, raw or cooked onions, raw jicama, raw asparagus, quinoa, under-ripe bananas and yacon syrup.

Some other sources include apples with skin and foods that contain isolated carbohydrates (oligosaccharides such as galactooligosaccharides and transgalactooligosaccharides), such as raw honey, wheat dextrin, psyllium husk, whole-grain wheat, barley, oatmeal and whole-grain corn.

Supplements and Dosage Recommendations

Some prebiotics are added to some foods artificially and can often be found as dietary supplements. The best prebiotics come from whole food sources and foods containing prebiotics, like raw chicory root or onions. Not only do these foods supply a concentrated amount of prebiotics, but they are also rich in other important vitamins, minerals and antioxidants that can help optimize your health.

Focus on eating plenty of fiber-rich foods, aiming to get 25 to 30 grams of fiber each day from a variety of whole foods.

That said, if you’re unable to meet your needs through food alone, you may want to consider prebiotics and probiotics supplements. Look for a supplement that contains real prebiotics instead of compounds with prebiotic-like effects, and be sure to buy from a reputable retailer with high-quality standards as well.

Additionally, it’s important to stick to the recommended dosage to avoid adverse symptoms and gastrointestinal problems. You may also want to start with a low dose and gradually increase your intake to assess your tolerance and minimize the risk of side effects.

Prebiotics and probiotics can be taken at the same time, or use a supplement that combines both (along with postbiotics). Ideally, take them daily around at the same time each day in order to establish a consistent routine.

How long do prebiotics take to work? This really depends on the individual. Like other dietary changes, you may notice some benefits within several days or need to be consistent for several weeks before experiencing changes like improved digestion.

Risks, Side Effects and Interactions

Are prebiotics safe? Yes, but because prebiotics are fermented in the gut, increasing your intake of prebiotics too quickly may lead to some side effects. Possible prebiotic side effects can include abdominal pain, gas, bloating and diarrhea.

Starting with a small amount and increasing gradually is the best way to assess your tolerance and sidestep negative symptoms. If you have IBS, SIBO (small intestinal bacterial overgrowth) or FODMAPs intolerance, then be careful about consuming lots of prebiotics, since this may trigger symptoms.

Additionally, be sure to increase your water intake as well. Fiber-rich foods like prebiotics can absorb water in the colon, which can slow down digestion and cause adverse side effects like dehydration.

Staying well-hydrated while eating plenty of prebiotics can help prevent constipation and promote regularity to keep your digestive tract running smoothly.

Are prebiotics for kids safe? Generally speaking, prebiotics and probiotics are safe for kids, unless your child has a compromised immune system, cancer or is a premature infant. Some experts believe that for children, it’s generally better to get probiotics and prebiotics through foods instead of supplements.

Some studies have found that eating fibrous foods helps children regulate their appetite and lowers risk for obesity. If you’re unsure of whether your child can tolerate these types of supplements, when in doubt talk to your family’s pediatrician.

Final Thoughts

• What are prebiotics? They’re non-digestible fiber compounds that pass through the upper part of the gastrointestinal tract and end up in the colon, where they’re fermented by the gut microflora
• Benefits of prebiotics include better gut health and improved digestion, enhanced immune function, lower inflammation, reduced risk of heart disease, aid in weight loss, protect bone health, and regulate hormone levels and mood.
• Foods with prebiotics include many fruits, vegetables and whole grains, such as under-ripe bananas, raw garlic, onions and acacia gum. They can be found in supplement form as well.

The post Prebiotic Benefits for the Gut, Plus How They Work with Probiotics appeared first on Dr. Axe.

Artificial sweeteners, or non-nutritive sweeteners as they are sometimes referred to, have been controversial since they were first introduced to the market in the 1950s, and scientific research shows they are associated with many dangerous side effects.

Introduced to satisfy consumers’ sweet tooth, these artificial sweeteners with no calories seemed, at the time, like good alternatives to refined sugars and natural sweeteners and ideally suited to low-carb diets. (Some on Paleo, Atkins or the keto diet plan still use these artificial sweeteners.)

However, the side effects simply aren’t worth it. These fake sweeteners cause symptoms that range from headaches and migraines to weight gain and even more serious conditions, like cardiovascular disease.

Common Types

Here are some of the most popular (and dangerous) artificial sweeteners on the market today.

It’s important to be able to recognize artificial sweeteners on the labels of pre-packed and processed foods. Check all ingredient labels carefully for the following.

• Aspartame
• Acesulfame potassium
• Alitame
• Cyclamate
• Dulcin
• Equal
• Glucin
• Kaltame
• Mogrosides
• Neotame
• NutraSweet
• Nutrinova
• Phenlalanine
• Saccharin
• Splenda
• Sorbitol
• Sucralose
• Twinsweet
• Sweet ‘N Low
• Xylitol

Dangers and Side Effects

1. Addictive

What many people don’t realize is that artificial sweeteners also can cause a dangerous addiction — an addiction to overly sweet foods. They retrain the taste buds to need more and more sweeter and sweeter foods. This leads to even greater incidences of obesity, type 2 diabetes, kidney damage and so much more.

How does the use of artificial sweeteners contribute to addiction? Researchers believe that part of the reason is that individuals will just find other foods to fill the calorie gap in order to become satiated.

We’ve all seen people order diet sodas, only to then order one of the most calorie-ridden items on a menu. That’s because non-nutritive sweeteners provide virtually no sense of satisfaction.

2. May Lead to Weight Gain

What’s the difference between a nutritive sweetener and a non-nutritive sweetener? Caloric content. Nutritive sweeteners contain calories while non-nutritive sweeteners have zero calories or are virtually calorie-free.

No-calorie sweeteners may sound like a good idea when you look to lose weight, but they aren’t. Their side effects far outweigh potential benefits of a low-calorie sweetener, and they are actually linked with weight gain, not weight loss.

The results of a 2017 randomized trial suggest artificial sweeteners may increase body mass index, weight, metabolic syndrome and type 2 diabetes, although more information is needed to be conclusive.

There is further evidence, however. For instance, one study noted that “accumulating evidence suggests that frequent consumers of these sugar substitutes may also be at increased risk of excessive weight gain, metabolic syndrome, type 2 diabetes, and cardiovascular disease.”

That’s not all. A paper published in 2017 had some scathing words for artificial sweeteners:

Although artificial sweeteners were developed as a sugar substitute to help reduce insulin resistance and obesity, data in both animal models and humans suggest that the effects of artificial sweeteners may contribute to metabolic syndrome and the obesity epidemic. Artificial sweeteners appear to change the host microbiome, lead to decreased satiety, and alter glucose homeostasis, and are associated with increased caloric consumption and weight gain. Artificial sweeteners are marketed as a healthy alternative to sugar and as a tool for weight loss. Data however suggests that the intended effects do not correlate with what is seen in clinical practice.

3. Linked to Cancer

Holly Strawbridge, former executive editor of Harvard Health, points out that while U.S. Food and Drug Administration studies have “ruled out cancer risk” for non-nutritive sweeteners, all of the studies conducted were based on significantly smaller doses than the 24 ounces a day average of diet soda. As portion sizes continue to grow out of control with 30-ounce, 40-ounce and even 50-ounce fountain sodas, it’s vital to recognize that these portions have not been evaluated for their safety.

Furthermore, research published in 2022 evaluated artificial sweeteners and cancer risk by utilizing data from the NutriNet-Santé population-based cohort study. After revealing the consumption of these sweeteners in 102,865 French adults, the researchers concluded: “In this large cohort study, artificial sweeteners (especially aspartame and acesulfame-K), which are used in many food and beverage brands worldwide, were associated with increased cancer risk.”

4. Associated With Metabolic Syndrome and Diabetes

A study on the effects of artificial sweeteners on atherosclerosis found that daily consumption of drinks with artificial sweeteners created a 35 percent greater risk of metabolic syndrome and a 67 percent increased risk for type 2 diabetes. Atherosclerosis is when plaque builds up inside the arteries, leading to strokes, heart attacks and even death.

There is additional evidence that links artificial sweeteners to the development of glucose intolerance and other metabolic conditions that result in higher-than-normal blood glucose levels. According to a study published in Trends in Endocrinology and Metabolism, frequent consumption of sweet-tasting, non-caloric foods interferes with metabolic function.

5. Can Lead to Gut Issues

A 2018 study published in Inflammatory Bowel Diseases also revealed that the artificial sugar, sucralose (otherwise known as Splenda) with maltodextrin, intensified gut inflammation in mice that carry Crohn’s-like diseases. Specifically, the artificial sweetener increased the number of Proteobacteria — a microbe bacteria associated with E. coli, Salmonella and Legionellales — in the mice who carried a Crohn’s-like disease.

Additionally, the ingestion of artificial sugar intensified myeloperoxidase (an enzyme in white blood cells) activity in individuals who had a form of inflammatory bowel disease. This study indicated that it may be practical to track Proteobacteria and myeloperoxidase in patients to adjust their diets and monitor disease and gut health.

That’s not all. Artificial sweeteners have been shown to negatively regulate gut microbiota and can even increase harmful gut bacteria.

Where Dangerous Sweeteners Hide

People are often surprised at how often dangerous artificial sweeteners are included in prepared foods, medications and beverages. Here are a few surprising examples of where to check for potentially dangerous sweeteners.

1. Toothpaste and mouthwash
2. Children’s chewable vitamins
3. Cough syrup and liquid medicines
4. Chewing gum
5. No-calorie waters and drinks
6. Alcoholic beverages
7. Salad dressings
8. Frozen yogurt and other frozen deserts
9. Candies
10. Baked goods
11. Yogurt
12. Breakfast cereals
13. Processed snack foods
14. “Lite” or diet fruit juices and beverages
15. Prepared meats
16. Nicotine gum

This isn’t an exhaustive list. Please carefully read the labels of the foods you purchase to ensure you don’t consume these dangerous chemicals.

5 Worst Artificial Sweeteners

1. Aspartame

The U.S. Food and Drug Administration approved aspartame decades ago. It’s currently used in thousands of consumer foods and drinks, along with prescription drugs and over-the-counter medications. It hides in places we don’t expect!

Because aspartame isn’t heat-stable, it’s typically found in drinks and foods that haven’t been heated.

According to an animal study published in the American Journal of Industrial Medicine, “A re-evaluation of the current position of the international regulatory agencies must be considered an urgent matter of public health.” This recommendation is due to the study’s findings that aspartame has carcinogenic effects.

Animal research has also found that aspartame may impair memory performance and increase oxidative stress in the brain.

In addition, if you are pregnant or nursing, avoid this dangerous artificial sweetener at all costs. A 2014 study points to alarming news for women who consume artificial sweeteners during pregnancy or while breastfeeding. It appears that aspartame, in particular, can predispose babies to metabolic syndrome disorders and obesity later in life.

Common side effects of aspartame include headaches, migraines, mood disorders, dizziness and episodes of mania.

2. Sucralose

Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. However, in reality, it’s a chlorinated sucrose derivative.

Sucralose was originally found through the development of a new insecticide compound and wasn’t originally intended to be consumed.

At 600 times sweeter than sugar, it’s easy to see how the use of sucralose can contribute to an addiction for overly sweet foods and drinks.

A study published in the Journal of Toxicology and Environmental Health found that cooking with sucralose at high temperatures can generate dangerous chloropropanols — a toxic class of compounds. Human and rodent studies demonstrate that sucralose may alter glucose, insulin and glucagon-like peptide 1 levels.

Last but not least, it isn’t biologically inert, meaning that it can be metabolized and have a toxic effect on the body.

3. Acesulfame K

Composed of a potassium salt that contains methylene chloride, acesulfame K is routinely found in sugar-free chewing gum, alcoholic beverages, candies and even sweetened yogurts. It’s often used in combination with aspartame and other noncaloric sweeteners.

ACE K has undergone the least amount of scientific scrutiny even though long-term exposure to methylene chloride, a main chemical component, has been shown to cause nausea, mood problems, possibly some types of cancer, impaired liver and kidney function, problems with eyesight, and more.

In addition to sweetening foods, it’s becoming increasingly popular as a “flavor enhancer.” ACE K is heat-stable and routinely found in highly processed foods and baked goods. The human body can’t break it down, and it’s believed to negatively affect the metabolism.

4. Saccharin

In the 1970s, saccharin and other sulfa-based sweeteners were believed to possibly cause bladder cancer, and it was required to carry the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.”

The FDA removed this warning, but many studies continue to link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer.

5. Xylitol (Erythritol, Maltitol, Mannitol, Sorbitol and other sugar alcohols that end in –itol)

Sugar alcohols like xylitol aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to them. In addition, they have gastrointestinal side effects that include bloating, gas, cramping and diarrhea.

Xylitol in particular is linked to issues such as:

• potential weight gain
• blood sugar issues
• digestive concerns
• and more

Special note to dog owners: Sugar alcohol-based artificial sweeteners are life-threatening toxins to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around.

Healthier Alternatives

So, what are your options when you have a sweet tooth? All natural sweeteners — including maple syrup, coconut sugar, stevia, fruit purees and raw honey — are great, healthy substitutions. Keep packets of stevia with you so you don’t have to resort to artificial sweeteners provided by restaurants and cafes.

Start working to retrain your palette to enjoy the natural sweetness of foods, not added sweeteners. Try adding other flavors like tangy, tart, warm and savory to please your palette. For example, vanilla, cocoa, licorice, nutmeg and cinnamon enhance the flavor of foods, so you need less sweetness.

When you crave a sweet drink, try homemade infused waters or even Watermelon Agua Fresca. It’s a light, sparkly and refreshing drink packed with nutrients and natural sweeteners. Start sweetening your iced tea with honey, coconut sugar or even maple syrup for a twist.

For a special (and healthful) treat, try Peppermint Patties sweetened with honey and packed with all the health benefits of coconut oil. Be creative, and experiment with new foods, healthy sweeteners and added flavors that keep you satisfied.

Research shows that artificial sweeteners don’t satiate you the way real foods do. Instead, you end up feeling less satisfied and more prone to eating and drinking more, resulting in weight gain, in addition to potentially suffering dangerous side effects associated with artificial sweeteners.

The post The 5 Worst Artificial Sweeteners, Plus Healthy Alternatives appeared first on Dr. Axe.

Most people have never even heard of GABA, let alone know what it does in the body. However, for those suffering from anxiety or insomnia, this important neurotransmitter can be the key to reducing symptoms.

In fact, many medications that are used to treat these conditions function by boosting the activity of this neurotransmitter in the brain. Benzodiazepines, for example, are a class of anti-anxiety drugs that work by enhancing the activity of GABA receptors to calm the nerves and alleviate anxiety.

Sleeping medications like Ambien also act by increasing the activity of GABA, resulting in a sedative effect that can relieve insomnia.

The significance of this key neurotransmitter has been recognized only in recent years, but it is now suspected to play a role in a multitude of health conditions, including ADHD, insomnia, depression, anxiety, inflammation and premenstrual syndrome.

It may also increase levels of human growth hormone, an important hormone that can reduce the risk of heart disease, increase muscle strength and kick up weight loss.

Fortunately, you can increase your levels of this crucial neurotransmitter naturally by either using a supplement or increasing levels of other natural compounds that directly affect its synthesis.

What Is GABA?

Gamma-aminobutyric acid, also known as GABA, is a neurotransmitter that helps send messages between the brain and the nervous system. It is produced in the brain from glutamate. This process is catalyzed by the active form of vitamin B6 and the enzyme glutamate decarboxylase (GAD).

Its main function is to reduce the activity of nerve cells in the nervous system. A good amount of emerging research has found that it could play a role in many conditions, including depression, anxiety and stress.

Gamma-aminobutyric acid is thought to have a natural calming effect and is believed to reduce feelings of of anxiety and fear by decreasing neuronal excitability. It is often used as a natural supplement to promote sleep, improve mood and ease premenstrual symptoms.

While its significance has only been recognized in recent years, GABA was first discovered in the tissues in 1910 and was found in the brain of mammals around 1950 when interest in its potential impact as a neurotransmitter began to peak. However, researchers believed that it did not meet the criteria to be categorized as a neurotransmitter for some time. Instead, scientists believed that it was more of a depressant than a true neurotransmitter.

It wasn’t until 1968 that they found definitive proof that it could be classified as a true neurotransmitter. In the following decades, GABA became the subject of a substantial amount of research trying to understand its role in the body.

Today, we are just beginning to scrape the surface in uncovering the potential effects of this vital neurotransmitter and how it can affect many aspects of health, from improving sleep to regulating feelings like anxiety and fear. As research continues, we have started to learn more about just how important this neurotransmitter may be.

Benefits

1. Relieves Anxiety

One of the main functions of GABA is to reduce nerve excitability, which could be linked to feelings of anxiety and fear. This is because it has a calming effect and is often used as a natural remedy for anxiety. In fact, certain anxiety disorders have even been associated with decreased levels of GABA.

A study in the American Journal of Psychiatry found that those with panic disorder, a type of anxiety disorder characterized by recurring panic attacks, had an impaired GABA response. Another study from the Columbia University College of Physicians and Surgeons’ Department of Psychiatry showed that those with panic disorder and a family history of mood and anxiety disorders had decreased brain concentrations of GABA.

In addition to GABA, there are many other natural remedies for anxiety available, such as meditation, essential oils or valerian root, an herb that helps increase levels of GABA to inhibit nerve activity.

2. Improves Sleep

Insomnia is a condition characterized by difficulty falling asleep that may affect up an estimated 30 percent of adults worldwide. GABA has a calming, sedative effect and may be able to help naturally induce sleep by reducing nerve excitability.

One 2015 study found that taking GABA helped participants fall asleep quickly, shortening the amount of time it took to fall asleep by an average of five minutes. Additionally, those with insomnia may actually have lower levels of GABA. A 2008 study in the journal Sleep found that patients with insomnia had 30 percent lower levels compared to a control group.

Besides using GABA for sleep, maintaining a regular sleep schedule, limiting your caffeine intake and taking magnesium to help promote GABA function can all also encourage better sleep.

3. Reduces Depression

In addition to preventing anxiety and regulating sleep, the GABA neurotransmitter is also thought to play a central role in depression. Research has found that people with depression tend to have lower levels of GABA than those without depression.

GABA levels may also increase after depression is treated. One study from the Department of Psychiatry at the Yale University School of Medicine showed that patients who underwent electroconvulsive therapy for their depression exhibited increased levels of GABA following treatment. Thanks to its antidepressant effect, GABA may be a good alternative to traditional treatments for depression.

Other natural remedies for depression include modifying your diet, getting in plenty of exercise and making sure you’re meeting your vitamin D needs.

4. Relieves Symptoms of PMS

Premenstrual syndrome, or PMS, is a group of symptoms like mood swings, fatigue and food cravings that occur in women between ovulation and the start of menstrual bleeding. Studies show that GABA levels are disrupted by menstruation and may decline across the menstrual cycle.

This neurotransmitter may be able to help provide relief from symptoms of PMS. For example, some studies have suggested that it could act as an a natural pain reliever while others have noted that it could be involved in the mechanism of menstrual cramps.

Chasteberry, vitamin B6 and magnesium are also natural remedies for PMS that can help balance hormones and reduce symptoms.

5. Decreases Inflammation

Although inflammation is a normal response triggered by the immune system as a result of illness or injury, chronic inflammation can contribute to diseases like cancer, heart disease and even arthritis. Some research has found that GABA could help decrease inflammation and may be useful in the treatment of these conditions.

An animal study from UCLA, for instance, found that supplementing mice with GABA reduced the risk of developing rheumatoid arthritis and decreased symptoms for those that did. Another review in the Journal of Neuroinflammation suggested that GABA could reduce the activity of a pathway that triggers joint inflammation.

Filling your diet with anti-inflammatory foods can also help lower inflammation. Leafy green vegetables, berries, salmon and walnuts are all inflammation-busting foods that can be useful in addition to GABA.

6. Improves Focus in Attention Deficit Hyperactivity Disorder

Attention deficit hyperactivity disorder, commonly known as ADHD, is a condition that affects both children and adults and can cause symptoms like limited attention, impulsivity and hyperactivity. GABA is sometimes used to improve focus and decrease symptoms in individuals who have attention deficit hyperactivity disorder.

A 2012 study out of the Johns Hopkins University School of Medicine compared concentrations of GABA in children with and without ADHD and found that children with ADHD had reduced concentrations in the brain. Another study showed that lower levels of GABA were associated with more impulsivity and less inhibition.

Taking a GABA supplement, alone or in conjunction with traditional treatments, may help lessen symptoms of ADD and ADHD naturally. Following an ADHD diet and using other natural remedies for ADHD may also be effective in helping to reduce symptoms.

7. Increases Levels of Growth Hormone

Human growth hormone is a hormone produced in the pituitary gland that comes with benefits like increased muscle strength, a lower risk of heart disease, improved body composition and stronger bones. A deficiency in this essential hormone can lead to symptoms like delayed puberty and slowed growth in children as well as depression, sexual dysfunction, insulin resistance and an increased risk of heart disease in adults.

Studies show that supplementation with GABA may increase levels of human growth hormone. A 2008 study supplemented 11 men with either three grams of GABA or a placebo, which was followed by rest or resistance training. Following supplementation with GABA, participants saw up to a 400 percent increase in levels of human growth hormone.

High-intensity exercise along with other supplements, such as L-glutamine and L-arginine, can also help naturally increase levels of growth hormone.

Risks and Side Effects

GABA is safe for most people and can be used with minimal side effects. However, some people may want to limit or avoid its use.

If you are pregnant or breastfeeding, you should not take a GABA supplement as its effects have not been studied in these individuals. Additionally, if you’re already taking medications for depression, anxiety or insomnia, you may want to talk to your doctor before starting supplementation as it could interfere with or alter the activity of these medications.

Some people have also reported that high doses can actually increase anxiety or depressive episodes. Additionally, if you have any other negative symptoms like skin tingling or flushing, discontinue use and talk to your health care practitioner.

Dosage Recommendations

Pure GABA supplements are available at health shops, pharmacies and online. You can also find supplements that combine GABA with other anxiety-reducing compounds in most pharmacies as well.

Doses can vary based on age, sex and weight. Before starting supplementation, it’s best to talk to your healthcare professional and determine if it’s right for you as well as how much you should take.

The typical dosage for general stress relief is around 750–800 milligrams daily, divided up into three to four doses over the course of the day.

For anxiety, some recommend taking between 250 milligrams to 650 milligrams three times daily, for a total of 750–1,950 milligrams.

To reduce symptoms of ADHD, it’s best to take between 250 milligrams to 400 milligrams three times each day, or up to 1,200 milligrams in total.

It’s best to start with a lower dose and work your way up to make sure you’re able to tolerate it well and find the dosage that works best for you. If you notice any negative side effects, decrease your dosage and consider consulting with your doctor if symptoms persist.

Other Ways to Increase GABA Activity

Instead of taking a GABA supplement, you can also use other natural supplements for anxiety that can help effectively increase GABA activity in the brain.

Valerian root, for example, has been shown to increase the release of GABA from the brain nerve endings and then prevent it from being taken back into the nerve cells again. It is often used as a natural remedy for anxiety, insomnia and menstrual cramps.

Magnesium is also important for the function of GABA. In fact, insomnia and anxiety are two common signs of magnesium deficiency. Getting enough magnesium into your diet through either food or supplementation can help increase levels and prevent these negative side effects.

Vitamin B6 also catalyzes production of GABA. Meeting your vitamin B6 needs through your diet could help ensure adequate levels of this neurotransmitter to prevent anxiety and insomnia.

Final Thoughts

• GABA is an inhibitory neurotransmitter that reduces feelings of fear and anxiety.
• GABA benefits a number of conditions and has been associated with helping depression, ADHD, insomnia, anxiety, inflammation and premenstrual syndrome. It may also help increase levels of human growth hormone.
• You can take enhance GABA activity by either taking a pure supplement or using other natural remedies like valerian root, which help increase its levels in the body.
• For most people, supplementation can be a safe and effective way to combat a multitude of conditions.

The post GABA: the Neurotransmitter that May Relieve Stress and Insomnia appeared first on Dr. Axe.

So, you’ve tried getting creative and making your own baked sweet potato French fries, but now you’re looking to take things to the next level and use up all those sweet potatoes you’re seeing available everywhere. Well, there’s no better time than now to start experimenting with some new sweet potato recipes!

It’s that time of year when sweet potatoes are at their best and sweetest — plus they are sold at great prices everywhere you look! So take advantage of these nutrient-packed delicious tubers and start using them in some unexpected ways.

Surprisingly Healthy Sweet Potato Recipes

Sweet potatoes are thought to be one of the oldest consumed vegetables, dating back thousands of years ago in areas across Central and South America. Today there are many perks to eating and cooking with various types of sweet potatoes: They’re inexpensive, last a long a time in your refrigerator, are extremely versatile in recipes and luckily are packed with important nutrients, too.

Because of their creamy texture and caramelized sweet taste when cooked (especially when roasted), sweet potatoes have tons of different culinary applications. They are a staple throughout nations in Africa, where they are commonly used in breakfast stews, served with beans and fish, or made into flour.

Throughout Asia they are featured in tempura dishes, soups and stir-fries. In the Pacific Island region, they are used in countries, including Malaysia and Singapore, in coconut milk-based desserts and soups, and in Korea, sweet potatoes are used to make a type of popular cellophane noodle.

Sweet potatoes are also literally a life-saver: They are one of the most vital foods and sources of nutrients for people living in the Philippines in impoverished areas because of their ease of growing, low cost and long shelf life.

For inspiration, we looked at cuisines from around the world to bring you some unexpected and delicious ways to use sweet potatoes.

Breakfasts and Smoothies

1. Maple Cinnamon Sweet Potato Pancakes

Nothing is more satisfying than homemade pancakes. Made with only six simple ingredients, these sweet potato pancakes are so easy that you can whip them up even on a weekday or when you haven’t had time to plan ahead.

 Photo: Maple Cinnamon Sweet Potato Pancakes / Carrots ‘N’ Cake

2. Sweet Potato Oats

A unique twist on an old favorite breakfast staple, oats get an update thanks to the warming spices and creamy sweet potatoes. Opt for a plant-based milk, like almond or coconut milk, or a raw/low-temperature organic dairy milk in order to keep this recipe entirely clean.

3. Cinnamon Spice Sweet Potato Bread

There are few things that smell up a home better than homemade sweet bread. Instead of relying on the store-bought kinds that tend to be filled with processed ingredients and way too much sugar, try making your own using healthy sweet potatoes!  

 Photo: Cinnamon Spice Sweet Potato Bread / Averie Cooks

4. Sweet Potato & Mushroom Quiche

Enjoy the delicious sweetness of sweet potato with the earthiness of mushrooms in this scrumptious quiche! Try this mouth-watering and delicious one-dish meal for breakfast, lunch or dinner!

5. Sweet Potato Beet Hash

The perfect way to start your day: filling potatoes with an extra slight sweetness from beets, plus crispy, flavorful turkey bacon to provide some extra protein and staying power. Add an egg or two to boost your protein and nutrition!

Photo: Sweet Potato Beet Hash / Dr. Axe

6. Classic Sweet Potato Hash

If beets aren’t your thing, try this beet-less version instead. This classic is ready in less than an hour and uses spices you likely already have in your kitchen.

7. Sweet Potato Hash Browns

Hash browns are a breakfast staple, and using sweet potatoes makes them healthier than your average version. This recipe is easy to make with just five main ingredients, all of which are natural and healthy!

8. Sweet Potato Hash Brown Casserole

If you want to make potato hash a meal, this sweet potato casserole version is perfect. Utilizing different types of goat cheese, this one is sure to be a keeper and a regular addition to your breakfast rotation.

Main Courses

9. Sweet Potato Quinoa Patties

Sick of eating frozen veggie burgers every time you don’t have time to cook a decent dinner? Try making these filling, gluten-free veggie burgers in bulk on the weekends and freezing them afterward so you can whip them out of the freezer whenever needed. Top with all your favorite toppings, including avocado and plenty of veggies, and consider going “bunless” and having them over a salad instead.

Photo: Sweet Potato Quinoa Patties / A House in the Hills

10. Turkey Stuffed Twice Baked Sweet Potatoes

Stuffing sweet potatoes with high-quality, organic chopped turkey meat makes for one noteworthy and filling dinner that will surprise the whole family and make everyone wonder why you didn’t try this one sooner! Of course, using some healthy ghee, coconut oil or grass-fed butter is also an option in place of the recommended duck fat if this ingredient is unavailable to you.

11. Lentil and Sweet Potato Shepard’s Pie

Love shepherd’s pie but don’t always feel like having something so heavy? Try this lightened-up version that is not only vegan, using zero dairy, but also features satisfying sweet potatoes and filling lentils (high in protein, phosphorus, fiber, folate and copper) instead!

Photo: Lentil and Sweet Potato Shepard’s Pie / One Ingredient Chef

12. Sweet Potato Casserole

This one does take a while to make, but boy is it worth it. Utilizing Paleo flour to keep it gluten-free, this is the perfect fall or winter casserole … or just one to make anytime if you crave sweet potatoes as the main ingredient in a meal.

13. Sweet Potato Veggie Burgers

This combination of potatoes, beans, oats and spices makes one filling burger that’s totally gluten- and meat-free! What’s not to like about a hearty veggie burger topped with all the fixings on a cold fall day?

You can sub in almond, quinoa or coconut flour for the millet in order to add even more gluten-free nutrients. Try keeping the burger bun-free by serving it over a salad or along with your favorite side dishes.

Photo: Sweet Potato Veggie Burger / Cookie and Kate

14. Sweet Potato Noodles with Roasted Red Pepper Cream Sauce

This is the perfect thing to make when you’re craving creamy pasta, but you’re also looking to keep your meal nice and healthy. Roasted red peppers make a fantastic sauce when blended, covering the gluten-free sweet potato “pasta” in an irresistible way. You could also make this meal even bigger and more beneficial by adding extra wilted greens or filling beans for protein.

15. Tomato Basil Calzone Recipe (Made With Sweet Potato Dough!)

Ever made sweet potato dough? If not, this tomato basil calzone is the perfect recipe to try. It’s a healthier spin on an Italian favorite and a recipe sure to be a crowd-pleaser.

16. Coconut Sweet Potato Curry

If you are a fan of Indian-flavored dishes, you’ll love this take on sweet potatoes. A range of exotic but easily accessible spices add a big flavor punch while still keeping things simple enough to make. Chickpeas add a nice dose of filling protein, and quinoa could even be subbed in for jasmine rice to add even more.

Photo: Coconut Sweet Potato Curry / One Ingredient Chef

17. Sweet Potato Chili

Nothing says cold-weather comfort food like chili! This sweet but savory plant-based chili makes the perfect weeknight meal than can also easily be stored as healthy leftovers for the next day.

18. Sweet Potato Pasta with Figs

Shredded sweet potatoes stand in for traditional processed noodles in this savory, grain-free pasta dish.

19. Sweet Potato and Kohlrabi Risotto

There’s something so comforting about a creamy, hearty risotto that most of us love so much and crave this time of year as the weather keeps getting colder. Make your risotto even better by using coconut oil or grass-fed butter instead of olive oil in order to get the healthiest source of fat that you can for this particular meal and preparation method. Using a cooking oil that is good for you adds not only flavor and texture, but good fats that helps your body function and heal!

Photo: Sweet Potato and Kohlrabi Risotto / healthynibblesandbits.com

Side Dishes

20. Sweet Potato Nachos

Skip the poor-quality fried corn chips and fake “nacho” cheese, and instead opt for making your own awesome loaded sweet potato nacho platter. Add filling beans and high-quality organic cheese along with all the usual veggie toppings.

21. Roasted Garlic and Sweet Potato Soup

What’s more comforting during the colder months than a creamy bowl of soup? Garlic keeps this soup rich and savory, while the sweet potatoes give it just enough sweetness and a velvety texture that makes it similar to a chowder-style soup.

Photo: Roasted Garlic and Sweet Potato Soup / Dr. Axe

22. Roasted Sweet Potatoes & Pineapple

Who would have thought that these two tastes went together? Roasting the potatoes brings out their natural sweet flavor and starchiness even more, so they pair up perfectly next to caramelized pineapple.

23. Sweet Potato and Pomegranate Salad

What makes a good salad? Many different satisfying colors and textures!

Pomegranates add a pop of color to this simple potato salad and some disease-fighting antioxidants too. Sprinkle on some pumpkin seeds and organic goat cheese for even more depth of flavor.

Photo: Sweet Potato and Pomegranate Salad / Two Peas and Their Pod

24. Sweet Potato Hummus

What’s better than joining two of your favorite health foods? Sweet potatoes and hummus make a perfect complex carb and protein-packed appetizer or snack that will definitely keep you more satisfied between meals than pretzels or potato chips. Hummus has enough health benefits on its own, but adding sweet potatoes makes this one impressive dip.

Photo: Sweet Potato Hummus / The Kitchen is My Playground

25. Sweet Potato with Pomegranate, Coconut & Lime

A completely different Thai-feeling twist on your potatoes, this recipe will surprise guests and make you wonder why you never thought of this interesting, delicious combination of ingredients before.

26. Mashed Purple Sweet Potatoes

Why not try something new and add some color to your average sweet potatoes? Purple sweet potatoes will stand out on your dinner table and maybe even get your kids interested in helping you mash them too.

Photo: Mashed Purple Sweet Potatoes / Spoon Fork Bacon

27. Sweet Potato Pecan Casserole

Get the familiar comforting side dish but without the unnecessary extra sugar, butter and calories. Pecans add a pop of extra flavor and healthy fats too. Sub in a natural sweetener like pure maple syrup or molasses instead of brown sugar to keep this recipe as healthy as possible.

28. Stuffed Fluffy Sweet Potatoes

This recipe will remind you of your grandma’s cooking! Use lean organic turkey bacon in place of regular bacon, and opt for grass-fed butter in order to keep this comforting recipe on the still-healthy side.

 Photo: Stuffed Fluffy Sweet Potatoes / Grandmother’s Kitchen

29. Southwestern Cold Sweet Potato Salad

Jazz up your typical mayo-based potato salad with this lightened-up version that features black beans and spices, filling you up guilt-free. This would make the perfect addition to your next barbecue or picnic.

Photo: Southwestern Cold Sweet Potato Salad / twopeasandtheirpod.com

30. Rosemary Sweet Potato Fries 

You knew this one had to make the list! So easy to make, crunchy and a great addition to any meal, make these sweet potato fries tonight!

Photo: Rosemary Sweet Potato Fries / Dr. Axe

31. Sweet Potato Egg Rolls

A surprising filling inside your favorite Asian-flavored side dish! Sweet potatoes, veggies, beans and optional chicken make these almost satisfying enough to be a main meal.

32. Sweet Potato Biscuits

If you love a buttery biscuit but wish that there was a better way to soak up your favorite recipes, try making these upgraded sweet potato biscuits.

33. Sweet Potato & Apple Quinoa Salad

This has Thanksgiving dinner written all over it! What better way to use up all the apples and sweet potatoes available at the farmers market throughout the fall season?

34. Sweet Potato Spinach Balls

What’s not to love about “meatballs” made with healthy and colorful spinach and sweet potatoes? Even your kids are sure to love these bite-size goodies. These would make a great addition to a brown rice pasta, over a salad or served along with some roasted veggies.

 Photo: Sweet Potato Spinach Balls/ In Simone’s Kitchen

35. Mexican Sweet Potato Skins

If potato skins are something you or your family are always drawn to when eating out, try making your own healthy version instead, this time with a Mexican twist. The beans make the skins even more filling, making them a great lunch or dinner option when served with some salad or veggies. Remember to use organic grass-fed cheese or even try using goat cheese or organic Greek yogurt, which has the tartness of sour cream.

Photo: Mexican Sweet Potato Skins/ Pinch of Yum

Desserts

36. Sweet Potato Brownies 

Brownies made out of sweet potatoes might sound strange, but blended potatoes work surprisingly well to add moisture and extra gooeyness, while helping cut down on the amount of butter and sugar needed. The same trick works well with banana, apple sauce, squash and even beans too!

Photo: Sweet Potato Brownies / Dr. Axe

37. Gluten-Free Sweet Potato Pie

Coconut and almond flours make this pie dense and filling while still keeping the sugar low and traditional taste intact.

Photo: Gluten Free Sweet Potato Pie / The Roasted Root

38. Sweet Potato Chocolate Chip Cookies

A guilt-free and gluten-free way to enjoy everyone’s favorite after dinner treat, these cookies get an upgrade using nut butter instead of flour.

Photo: Sweet Potato Chocolate Chip Cookies / PaleOMG

39. “Better than Ice Cream” Sweet Potato Shake

All of the cold, creaminess of ice cream without the heavy cream, loads of sugar and extra fat, this is a totally plant-based way to make a smooth and delicious shake, perfect for a fall night when you’re craving something sweet.

40. Sweet Potato Cookie Bars

Here’s a dessert so healthy and yummy made with rolled oats, raisins and coconut oil. You may find yourself saving some for breakfast the next morning!

Photo: Sweet Potato Cookie Bar / The Kitchen Whisperer

The post 40 Secretly Healthy Sweet Potato Recipes appeared first on Dr. Axe.

Whether you love it or hate it, chances are you’re plenty familiar with grapefruit, but what do you know about grapefruit benefits, nutrition and history?

This citrus fruit can be white, yellow, pink or red in color with a taste ranging from sour to sweet — most often a refreshing mix of the two. Whatever color you choose, the calories in grapefruit are low, but the flavor and nutrients are high.

This fruit is high in vitamin C and contains health-promoting phytochemicals, like lycopene and beta-carotene (in the pink and red varieties), as well as limonoids like limonin and flavonoids like naringenin. Unsurprisingly, it makes the American Institute for Cancer Research’s list of foods that fight cancer.

Plus, multiple studies, including one published in the Journal of Medicinal Food, reveal that grapefruit is an extremely smart choice if you’re trying to lose weight, with just half a grapefruit per day making a significant impact on weight loss efforts.

This fruit has many health benefits, uses and forms. Along with consuming the entire fruit, grapefruit juice, grapefruit essential oil and grapefruit seed extract can all be used to benefit your health.

Nutrition Facts

Grapefruit is an edible fruit that come from the grapefruit tree (Citrus paradisi), a citrus tree of the Rutaceae family.

In addition to being a low-calorie food that’s also relatively low on the glycemic index, it is loaded with nutrients. Grapefruit nutrition does vary slightly depending on the color of the fruit. The pink or red color equates to it having beneficial beta-carotene and lycopene.

The standard serving size is half of grapefruit (about 123 grams), which contains approximately:

• Calories: 51.7
• Total Carbohydrates: 13.2 g
  • Fiber: 2 g
  • Sugar: 8.5 g
• Total Fat: 0.2 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.04 g
  • Monounsaturated Fat: 0.03 g
  • Trans Fat: 0 g
• Protein: 0.9 g
• Vitamin C: 38.4 mg (43% DV*)
• Vitamin A: 71.3 mcg (8% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, this citrus fruit contains some potassium, folate, thiamine, calcium, pantothenic acid, vitamin B6 and magnesium.

Health Benefits

The benefits of grapefruit are numerous. Here are the top major grapefruit benefits:

1. Weight Maintenance

Research continues to reveal that consuming grapefruit benefits weight loss in a a major way. The key may be an enzyme called AMP-activated protein kinase (AMPK), which appears to get activated by an organic compound in grapefruit called nootkatone.

When AMPK gets activated, it encourages the body’s energy-producing processes, like glucose uptake, for example, which helps boost metabolism. That, in turn, can encourage weight loss. AMPK is generally activated during exercise to help muscles use stored sugar and fat for energy.

An animal study published in the American Journal of Physiology-Endocrinology and Metabolism demonstrated how long-term intake of nootkatone “significantly reduced high-fat and high-sucrose diet-induced body weight gain, abdominal fat accumulation, and the development of hyperglycemia, hyperinsulinemia, and hyperleptinemia.” The study concluded that not only can nootkatone likely help to prevent obesity, but it can also improve overall physical performance.

There have also been human studies involving grapefruit benefits when it comes to weight loss. A study published in the Journal of Medicinal Food looked at the impact of grapefruit and grapefruit products on body weight and metabolic syndrome in 91 obese patients. Grapefruit capsules and grapefruit juice resulted in more weight loss than the placebo groups, but fresh grapefruit was definitely the star.

The consumption of half of a fresh grapefruit before meals was associated with significant weight loss along with improved insulin resistance.

(This fruit also makes a prominent appearance in the so-called military diet.)

2. Cellulite Reduction

Another one of the many desirable grapefruit benefits is its apparent ability to help discourage cellulite. According to the International Journal of Cosmetic Science, the primary way it can be used to reduce cellulite is through inhaling the vapor of the extract because it stimulates the nervous system by 250 percent. This grapefruit aromatherapy combined with a topical cream that contains caffeine can reportedly have a slimming effect.

This citrus fruit also contains significant levels of anti-inflammatory and skin-cleansing agents, including the enzyme bromelain, which is known to help break down cellulite. So if you’re wondering how to get rid of cellulite, grapefruit just may do the trick.

3. Cancer Fighter

According to the American Institute for Cancer Research, cell and animal studies have shown that grapefruit’s phytochemicals naringenin and limonin have shown an ability to reduce the growth of of colon, mouth, skin, lung, breast and stomach cancers.

The studies also showed that not only did proliferation slow down, but the highly desirable self-destruction of the cancer cells increased.

Grapefruit’s super start antioxidant, vitamin C, has also been shown to prevent harmful changes to DNA caused by free radicals while also preventing carcinogen development. All this makes grapefruit one of the more effective cancer-fighting foods out there.

4. Immunity Booster

With its standing among the top vitamin C foods, you’ll be hard-pressed to find someone who doesn’t agree that eating grapefruit is a healthy way to start your day. The red and pink varieties are especially packed with bioflavonoids and provide you with an extra immunity boost.

Numerous scientific studies have shown that all of our immune system’s cells function at their peak when they get enough vitamin C on a steady basis. When these disease-fighting cells get the vitamin C they need from dietary sources, these vital cells are better able to identify and successfully wipe out any invading organisms (like the ones that cause illness). Many experts agree that not getting enough vitamin C can make the human body that much more likely to contract sickness and infections.

Grapefruit consumption, including the juice, also combats inflammation and can increase nutrient intake, both of which are beneficial to immune health.

5. Stroke Risk Reducer

According to a 2012 study by the American Heart Association, eating grapefruits and oranges appears to be useful in lowering the risk of a stroke, especially if you’re a woman. Citrus fruits are very high in a group of compounds called flavonoids, and this research shows that higher consumption of flavonoids may decrease the risk of an ischemic stroke.

The study had just under 70,000 female subjects and found that women who consumed high amounts of flavonoids in citrus fruits had a 19 percent lower risk of ischemic stroke than women who consumed the least amount. In addition, a prior study concluded that citrus fruit intake, but not intake of other fruits, improved the risk of ischemic stroke and intracerebral hemorrhage.

6. Skin Health and Appearance Enhancer

If you haven’t noticed, there are a variety of cosmetic and skin-cleansing products on the market these days that have grapefruit as a star ingredient. That’s because the fruit contains natural acids that cleanse the skin when used in skin care products.

Grapefruit is loaded with vitamin C, which acts as an antioxidant to protect the skin and also is essential to the formation of collagen, a major building block of skin. Collagen production is key when it comes to keeping skin looking youthful and wrinkle-free.

Pink grapefruit is also rich in beta-carotene, which is amazing at slowing the aging of skin cells and has been shown to also improve hyperpigmentation. Skin care experts also love how pink grapefruit contains lycopene, which is known to guard against sun-induced skin damage and mutation as well as inflammation in general.

Last but not least, this fruit naturally contains a breakout-fighting and pore-cleansing ingredient: salicylic acid. This makes it a potential home remedy for acne.

7. Protecter Against Insulin Resistance and Diabetes

Research confirms that consuming this fruit can help improve insulin resistance and unsurprisingly reduce the risk for diabetes. In addition, eating fruit and drinking fruit juice in general is a way to protect against diabetes formation.

8. Heart Health Supporter

There are several ways this fruit can support heart health. For starters, daily consumption of grapefruit was associated with reductions in blood pressure and cholesterol levels in 2012 randomized control study.

Furthermore, it’s believed that “flavonoids decrease the risk of coronary heart diseases by improving coronary vasodilatation, decreasing the ability of the platelets to clot, and preventing oxidation of low-density lipoproteins (LDL).” This makes citrus fruit high in flavonoids good for the heart.

9. Kidney Stone Preventer

It’s well-known that consuming citrus fruit juices can help prevent kidney stone formation. Grapefruit juice in particular can help increase urinary flow and urinary excretion of citrate, calcium and magnesium, which in turn can help prevent kidney stones.

10. Powerful Hydrator

This fruit has a high water content, and combined with its antioxidants, grapefruit is great for hydration. That’s why it can also benefit skin and even gut health.

How to Choose and Use (Recipes)

If you’re interested in getting in on the benefits of grapefruit, you can find them at a grocery store near you any time of year. In the United States, grapefruits are typically in season in states like Florida and Texas from November through June. The peak of the season typically starts around late December and goes into April.

Grapefruit slices or a half a fruit are delicious themselves. If you happen to get one that’s especially tart (the white ones tend to be tarter than pink or red grapefruits), you can always drizzle a little bit of raw honey on it.

Here’s how to eat this fruit:

1. First, cut your grapefruit in half.
2. Next, use a knife (ideally, a serrated knife) to cut all the way around the fruit’s perimeter (where the pulp and the rind meet).
3. Now slice on either side of each segment so it’s readily able to be scooped.
4. Place the grapefruit in a bowl, and use a spoon to eat the segments.

Looking for other ways to obtain grapefruit benefits? You can also throw it into salads (fruit-based or savory green salads) as well as smoothies, fresh juices, and even meat and fish dishes that could use a burst of fresh, citrusy flavor. You can also add fresh grapefruit juice to homemade salad dressings and marinades.

Recipes

Want to experience the many benefits of grapefruit today? Try some of these tasty recipes:

• Citrus Bliss Juice Recipe
• Immune-Boosting Smoothie Recipe

If you’re struggling with cellulite, you also may want to try this Grapefruit Cellulite Cream.

Interesting Facts

Grapefruit, the “citrus of paradise,” first came about in the 18th century. The name is said to come from the grape-like cluster growth pattern.

History credits Captain Shaddock for first cultivating seeds from the orange and pomelo that ultimately led to the naturally occurring crossbreed that we now enjoy. Early in the 19th century, some Florida farmers brought grapefruit to America, and later that century it became a popular commercial crop.

Today, the major producers of this fruit in the U.S. are Arizona, California, Florida and Texas. Other countries like Brazil, Israel and South Africa are also large grapefruit producers. Some popular varieties of Florida and Texas grapefruit include names like “Ruby Red,” “Flame,” “Thompson,” “White Marsh,” “Star Ruby” and “Duncan,” among others.

Grapefruit seed extract is made by mixing grapefruit seeds and pulp into a highly acidic liquid, which is typically combined with vegetable glycerin to reduce the bitterness and acidity. This extract is taken for all kinds of health issues, including candida, fungal infections, urinary tract infections and more. The main biological compounds in a grapefruit seed that are believed to be responsible for its ability to destroy infectious invaders are the polyphenols known as limonoids and naringenin.

You can also get the grapefruit benefits by eating the seeds, pulp and white membranes of the fruit. The benefits of grapefruit juice are increased when it’s produced fresh and includes the seeds and membranes.

Risks, Side Effects and Drug Interactions

If you currently take any medications, it’s very important to check out the known grapefruit interactions with medications. There are many drugs that you absolutely cannot combine with grapefruit or grapefruit juice. In addition to doing your own research to verify that it’s safe for you to consume it, I also recommend checking with your doctor.

Why can grapefruit negatively or even dangerously react with some medications? You can thank its furanocoumarins, which are organic chemical compounds that block CYP3A4 enzymes in the human body. The problem is that these enzymes are required for the breakdown and elimination of over 50 percent of all drugs.

Unfortunately, spacing out grapefruit consumption from interactive medications doesn’t seem to work either since CY enzymes can stay blocked after consuming the fruit in any form for over 24 hours.

Some studies indicated that people with cancer or a risk for cancer, especially women with hormonally sensitive cancers like breast cancer, should avoid excessive consumption of grapefruits and grapefruit juice.

Another interaction to be mindful of is grapefruit and caffeine. Grapefruit may slow the body’s elimination of caffeine and, therefore, could lead to a higher likelihood of caffeine overdose effects, like jitteriness and headaches.

Final Thoughts

Obviously, the cleansing prowess and many other grapefruit benefits have reached the mainstream, and rightfully so. The anti-inflammatory, immune-boosting and skin-brightening properties of grapefruit make it a superstar fruit that’s low in calories and sugar but high in vital nutrients and health-promoting benefits. Plus, a half of grapefruit a day just may keep the fat (and serious diseases) away!

This fat-burning food truly is a versatile fruit that can be utilized in many ways. No matter how you choose to consume it, grapefruit benefits the body in so many ways.

The post Grapefruit Benefits for Weight Maintenance, Skin Health & More appeared first on Dr. Axe.

For a long time, hemp seeds were ignored for their nutritional benefits because of hemp’s botanical relationship to medicinal varieties of cannabis. People are often confused about hemp seed nutrition and whether or not the seeds contain cannabinoids, like CBD.

The truth is that hemp seeds don’t cause any psychotropic reactions and instead may provide significant health benefits because of the fatty acids and essential amino acids present in the seeds.

Hemp is a variety of the cannabis plant that actually has a long history of use in the U.S. Unfortunately, since the 1950s it’s been lumped into the same category as “marijuana” (or cannabis) because it contains a small amount of naturally occurring tetrahydrocannabinoids (THC), and its use has been marginalized to a great extent.

But when eating hemp seeds or consuming hemp seed oil, the cannabinoids aren’t present. Cannabinoids like CBD and THC are found in the leaves and flowers of the plant but not in the seeds.

Instead, this superfood is consumed for its omega-3 and omega-6 fatty acids and its antioxidant effects.

So if you’re looking to improve digestion, balance hormones and improve metabolism, then hemp seeds may just be the superfood you’re looking for.

What Are Hemp Seeds?

Hemp seeds, or hemp hearts, are the seeds of the hemp plant, or Cannabis sativa. They are technically nuts but are referred to as seeds or hearts.

Each part of the hemp plant offers different compounds and the seeds are no different. There’s plenty of confusion about the many parts of hemp and their uses, especially as the market continues to grow. There are hemp seeds, hempseed oil, hemp extracts, CBD oils and more.

Hemp is actually one of the most widely utilized and diverse industrial crops in the world. It’s used for industrial purposes because of its durable natural fibers and for its nutritional content.

Hemp seed oil, or hemp oil, is made by pressing hemp seeds. Unlike CBD oil, which is used to treat pain and issues, hemp seeds are commercially manufactured products that don’t contain cannabinoids.

Hemp hearts are an excellent source of nutrients, especially unsaturated fatty acids and essential amino acids. Research shows that the benefits of hemp seeds include their ability to alleviate constipation, support cardiovascular health, improve dermatological issues and ameliorate gastrointestinal diseases.

Nutrition Facts

Researchers agree that hemp seeds/hearts provides an excellent source of nutrition. Here are some key facts about the incredible health benefits this superfood offers:

• Excellent 3:1 balance of omega-3 and omega-6 fatty acids, which promote cardiovascular health.
• High in GLA, an essential omega-6 fatty acid that’s been proven to naturally balance hormones.
• “Perfect protein” not only containing all 20 amino acids, but also each of the nine essential amino acids that our bodies cannot produce.
• Hemp seeds are rich in multiple minerals, including manganese, copper, magnesium, phosphorus, thiamin and zinc.

According to the USDA, 3 tablespoons (30 grams) of hulled hemp seeds contains about:

• Calories: 166
• Total Carbohydrates: 2.6 g
  • Fiber: 1.2 g
  • Sugar: 0.5 g
• Total Fat: 14.6 g
  • Saturated Fat: 1.4 g
  • Polyunsaturated Fat: 11.4 g
  • Monounsaturated Fat: 1.6 g
  • Trans Fat: 0 g
• Protein: 9.5 g
• Cholesterol: 0 mg
• Sodium: 1.5 mg (1% DV*)
• Manganese: 2.28 mg (99% DV*)
• Copper: 0.5 mg (56% DV*)
• Magnesium: 210 mg (50% DV*)
• Phosphorus: 495 mg (40% DV*)
• Thiamin: 0.38 mg (32% DV*)
• Zinc: 3 mg (27% DV*)
• Niacin: 2.76 mg (17% DV*)
• Iron: 2.4 mg (13% DV*)
• Potassium: 360 mg (8% DV*)
• Folate: 33 mcg (8% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How do hemp seeds compare to chia seeds? Chia seeds pack much of the same nutritional punch as hemp seeds. However, hemp seeds have a more well-rounded nutrition profile.

That said, chia seeds have a bit more fiber than hemp seeds, with five grams of fiber per tablespoon. Both types of seeds can be added to smoothies, oatmeal, yogurt, baked goods and other recipes.

Health Benefits

1. Rich in GLA

Gamma-linolenic acid (GLA) is a necessary building block for some prostaglandins — hormone-like chemicals in the body that help smooth muscles, control inflammation and body temperature, and are vital to other body functions.

Research published in the European Journal of Pharmacology indicates that GLA-supplemented diets attenuate inflammatory responses.

GLA and GLA-rich foods like hemp seeds have also been observed to help people with:

• ADHD
• Breast pain
• Diabetes and diabetic neuropathy
• Heart disease
• High blood pressure
• Multiple sclerosis
• Obesity
• Premenstrual syndrome
• Rheumatoid arthritis
• Skin allergies

2. May Alleviate Arthritis/Joint Pain and Support Bone Health

Research has shown that hemp hearts and hemp seed oil can be helpful in relieving rheumatoid arthritis symptoms.

A study published in the Journal of Ethnopharmacology took a look at hemp seed oil’s effects on arthritis. What researchers found was hemp seed oil treatment lowered the survival rate of MH7A rheumatoid arthritis fibroblast-like synovial cells, and at certain doses it even promoted cell death.

They concluded that hemp seed oil has anti-arthritic effects, which can help patients suffering from its symptoms.

Hemp seeds are very high in manganese. When eaten or supplemented in combination with other minerals, including calcium, zinc and copper, manganese helps support bone health and reduces bone loss, especially in older/postmenopausal women who are more susceptible to bone fractures and weak bones.

According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin D, magnesium, zinc, copper and boron can improve bone mass in women with weak bones and prevent bone spinal loss, which is useful to naturally fight osteoporosis.

3. May Aid Weight Loss

Consuming seeds from the hemp plant works as a natural appetite suppressant and can help you feel full longer and reduce sugar cravings.

Adding these seeds, and other high-fiber foods, to meals or smoothies may help curb excess hunger. This is partly due to the fiber content, which promotes satiety and in turn aids weight loss.

According to a systematic review published in the Journal of the American College of Nutrition, fiber intake is associated with a lower body weight. This can likely be due to satiety and energy intake after eating a meal high in fiber.

4. Improves Digestive Health

High in insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular. Additionally, this healthy mixture of roughage feeds the probiotics in your gut and helps secure a robust immune system.

One of the benefits of high-fiber foods is their ability to help relieve constipation.

A study published in the American Journal of Gastroenterology and conducted at Hong Kong Baptist University’s School of Chinese Medicine comprised two parts: a placebo-controlled clinical study and dose determination study. Subjects were studied in a two-week run-in, eight-week treatment and eight-week follow-up plan who had excessive syndrome of constipation and were given hemp seed pills.

The researchers found that a dose of 7.5 grams was more effective and therapeutic than doses of 2.5 or five grams, and that the hemp seed pill treatment was effective for relieving functional constipation.

5. Boosts Hair, Skin and Nail Health

Hemp seed benefits for skin and hair go a long way in improving dry, red, flaking skin.

Mostly used in high-end cosmetic products, hemp oil is oftentimes included in lip balms, lotions and soaps. The oil in hemp seeds penetrates the inner layers of the skin and promotes healthy cell growth — the recipe for smooth, soft skin.

In fact, researchers studying the effects of oil extracted from hemp hearts on atopic dermatitis, or eczema, a skin condition that causes inflammation and dry skin, found that patients’ symptoms improved with the use of the oil.

Since the oil is also good for skin disorders, such as psoriasis and eczema, it’s also a good idea to add the plant’s seeds to your diet to maximize these benefits. You can also make a homemade skin cream combining hemp seed oil, shea butter and essential oils like lavender.

6. Reduces Inflammation

Because of its perfect fatty acid profile of omega-3 fats and GLA, hemp seed helps to naturally reduce inflammation levels and strengthen the immune system.

Research published in ACS Omega indicates that hempseed has immunomodulating, antioxidant and anti-aging effects.

7. Heart Health

Some of the key ingredients in building a healthy heart include fiber, plant-based protein, healthy fats and eating less sugar. Hemp seeds help in doing all of these things.

Research in animals and humans strongly suggests that hemp seeds can improve cardiovascular health and high blood pressure.

Adding one to two tablespoons of hemp seeds to a morning smoothie may help to naturally lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol and improve triglycerides.

8. Increase Your Mineral, Healthy Fat and Protein Intake

A three tablespoon serving of hemp seeds contains more than 40 percent of your recommended daily intake of manganese, copper, magnesium and phosphorus. In addition, that same serving contains 11 grams of polyunsaturated fat and 10 grams of protein.

Combine with some fruit and unsweetened almond milk for a filling, nutrient-filled smoothie.

How to Use

These days, you can find hemp seeds in most grocery stores and health food stores. They have a mild nutty taste.

Hemp seeds are used to make several products, including the following:

• Hemp nut butter: The seeds are also ground  and made into hemp nut butter, which you can consume like you would peanut or almond butter.
• Hemp milk: Much like almond milk, you can use hemp milk as a dairy-free alternative. Hemp milk is a tasty and nutrient-rich addition to any smoothie recipe.
• Hempseed oil: Hempseed oil is on the grocery store shelves, too. It’s best to use hempseed oil as a finishing oil rather than as a cooking oil. Drizzle it on salads and pastas or other dishes. You can also use hempseed oil topically to moisturize your skin, reduce signs of aging and boost hair health.
• Hemp protein powder: This is an excellent plant-based, vegan protein powder that supplies omega-3s, amino acids, magnesium and iron.

Hemp seeds are sensitive to heat and light. It’s also best to store them in a cool, dry place or in the fridge.

There are quite a few ways to use the seeds and the butter, milk and oil that’s made from them. Here are some ideas:

• Add hemp seeds to smoothies or grind them up and sprinkle them on your yogurt, cereal or other meals.
• Make this Tropical Acai Bowl Recipe that’s made with mango and hemp hearts.
• Try recipes that incorporate hemp hearts, like this Pecan Coconut Balls.
• Combine hemp protein powder with your favorite milk (like almond or coconut milk) to make a plant-based protein shake for before or after workouts.

Drug Interactions

There really aren’t any hemp seed side effects. Hemp hearts are high in nutrition and aren’t known to cause any drug interactions with common medications.

However, if you take anticoagulants, you may want to be more cautious about consuming hemp seeds because they inhibit blood platelets and may cause a bleeding risk.

If you have concerns about possible interactions with any medications, check with your healthcare provider.

Final Thoughts

• Hemp seeds, or hemp hearts, have an excellent nutrition profile and are a healthy addition to most diets.
• Although hemp seeds come from the Cannabis sativa plant species, they do not contain cannabinoids like CBD and THC.
• The benefits of hemp seeds include improving symptoms of arthritis and joint pain, improving heart and digestive health, promoting hair, skin and nail health, and boosting the immune system.
• It’s easy to incorporate hemp hearts into your diet. They can be added to any smoothie or breakfast bowl.
• You’ll also find nut butter, hemp milk and protein powder made from the seeds.
• These seeds are not known to cause interactions with any common medications, but they may cause a risk if consumed by someone who is taking an anticoagulant medication. Check with your doctor if you are concerned about any possible drug interactions or hemp seed side effects.

The post Hemp Seeds Benefits for Arthritis, Weight Loss and Gut Health appeared first on Dr. Axe.

Pickle juice sports drinks may be a “hack” utilized by some athletes to prevent cramps and fatigue, but what do studies actually say? Are there any benefits to drinking pickle juice?

Most experts agree that more research focused on the potential beneficial effects of salty drinks for athletic performance are needed. However, there are some studies that have shown pickle juice (PJ) may work just as well as water at reducing legs cramps and exhaustion. It might also possibly help to blunt spikes and dips in blood sugar levels, providing more steady energy and offering other metabolic perks.

What Is Pickle Juice?

As the name implies, pickle juice is the liquid left behind in a pickle jar once you’ve eaten all the actual pickles.

What is pickle juice made of? It depends on the exact kind of pickles and how they are made. Most often, commercially made pickle juice ingredients include water, sea salt and vinegar — and sometimes garlic, peppercorns, herbs and/or spices.

Real, fermented pickles are made in a “brine” solution that is very salty but does not contain vinegar. The salt helps transform sugars in the cucumbers via fermentation, resulting in a crispy, tangy treat.

Nutrition Facts

Does pickle juice have electrolytes? Most standard pickles and their juices are high in sodium and contain potassium and water but otherwise are lacking nutrients.

Pickles themselves (made from cucumbers) do contain some vitamins and antioxidants, such as vitamin A and E, so it’s best to have both the pickles and their juices if possible. Fermented pickles also supply probiotic bacteria that have multiple benefits.

A two-tablespoon serving of pickle juice (about 30 grams) contains approximately:

• Calories: 5.1
• Total Carbohydrates: 1 g
• Total Fat: 0 g
• Sodium: 230 mg (10% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Pickle juice also provides some calcium, potassium and magnesium.

Potential Benefits

According to scientific studies, below are some potential benefits and uses for pickle juice:

1. May Help Reduce Leg Cramps Caused By Dehydration

While there are many potential causes of leg cramps, they’re often associated with fluid and electrolyte loss or disturbances. This is especially true following vigorous exercise, which depletes fluids due to increased sweating.

Certain athletes report experiencing good results when drinking pickle juice for leg cramps, but study results have been mixed overall.

While there’s evidence demonstrating that drinking small volumes of PJ (about 1 mL per kg body mass) prior to exercise may help reduce the duration of electrically induced muscle cramps and, therefore, allow athletes to perform better, other results have not found this to be true.

In one study, of 337 athletic trainers who were polled, 63 (19 percent) reported giving PJ to their athletes to prevent exercise-associated muscle cramps. The study found that most of these clinicians reported they instructed athletes to ingest 70 to 200 mL of PJ about 30 to 60 minutes before exercise.

After researchers tested the effects of PJ consumption on aerobic performance or thermoregulation, they concluded, “Ingesting small volumes of PJ with water before exercise is unlikely to affect athletic performance or select thermoregulatory variables.”

Another randomized, controlled trial examined pickle juice’s ability to reduce cirrhotic cramps that can occur in people with cirrhosis. The researchers had 82 patients with cirrhosis and a history of muscle cramps either sip pickle juice or tap water at the onset of cramps, with 74 completing the trial.

They found that “sips of pickle brine consumed at cramp onset improve cramp severity without adverse events.”

However, a separate 2014 study found conflicting results. A key takeaway of the study? “Ingesting small volumes of PJ may be ineffective in alleviating exercise-associated muscle cramps by replenishing electrolytes if the cramps are due to Na⁺ (sodium), K+ (potassium), or fluid imbalances.”

The bottom line? You can probably help prevent cramps by drinking enough water throughout the day and also eating nutrient-dense foods, but if you’re doing something like endurance training, salty juices can be a good way to keep you hydrated since sodium causes you to retain more water.

2. Possibly Helps Athletic Performance

Is pickle juice good for you if you’re looking to boost your stamina?

According to researchers, drinking high-sodium and electrolyte drinks can cause blood volume expansion that may allow athletes to sweat at higher rates and exercise with greater skin blood flow, leading to longer exercise duration. This might potentially prevent premature fatigue by helping regulate the body’s core temperature.

As researchers from one study explain, “This may explain why some participants can exercise longer when they ingest beverages containing sodium.”

While some experts worry that PJ could worsen dehydration, one of the studies mentioned above found it did not exacerbate exercise-induced hypertonicity (muscle tension) or cause hyperkalemia (high potassium). However, consuming small volumes of PJ did not fully replenish electrolytes and fluid losses, either.

3. May Have Gut Health and Digestive Benefits

Real pickles are made via the process of fermentation, which creates healthy microbes (probiotics) that can help support gut health and digestion.

Does drinking pickle juice help you lose weight? This of course depends on how it fits into your overall diet. Because it’s high in sodium, it may cause you to retain water and experiencing bloating.

On the hand, there’s some evidence that eating fermented foods, including pickles along with their juice, may help slow the process of gastric emptying, leading you to feel fuller, and support other metabolic processes.

4. Can Support Blood Sugar Balance and Metabolic Health

Although it’s best to consume fermented pickle juice for the most benefits, the type made with vinegar does offer the benefit of helping to promote insulin sensitivity.

Certain studies have found that vinegar taken before meals can support those with metabolic syndrome and type 2 diabetes by assisting with glucose (sugar) uptake in muscles. There’s also evidence that consuming vinegar may be helpful for maintaining a healthy weight.

Is pickle juice good for your kidneys and liver? Because it may lead to better hydration (when consumed in small quantities) and blood sugar management, it can potentially prevent complications tied to metabolic dysfunction, which can include kidney, heart and liver damage.

5. May Ease Hangovers

Does pickle juice for hangovers really work? If you can stomach downing a few ounces, you may find it reduces symptoms like headaches, fatigue and heartburn following a night of drinking.

This is due to its ability to replenish lost electrolytes and fluids. Some speculate that an increased need for salt and minerals is the reason why pregnant women crave pickle juice, especially if they’re experiencing symptoms nausea, bloating and fatigue, which are common during hangovers, too.

For the best results, try having a small amount with extra water or juice, which will further help to counteract dehydration.

6. Contains Antioxidants

Research shows that pickle juice contains antioxidants that can help combat free radical damage and disease. In addition, PJ is also a probiotic drink, and we know probiotics protect the gut microbiome and in turn can help prevent disease.

How to Make

Fermented pickles and their juices (or lacto fermented pickles) require a curing process that usually takes a few days to a few weeks. Fermentation is a pickling method where the acidity comes from lactic acid fermentation. The starches and sugars in the cucumbers are converted into lactic acid by the bacteria lactobacilli, giving the pickles a sour smell and taste.

If you’re interested in making your own salty pickle concoction, try this basic pickle juice recipe:

Fermented Pickles Recipe

This includes both pickles and their juices, resulting in one 16-ounce jar:

INGREDIENTS:

• 7–8 small, unwaxed cucumbers (3–4 inches long) — pickling or “Kirby” cucumbers are usually the perfect size
• 6–8 sprigs of fresh dill
• 1.5 cups filtered water
• 1.75 tablespoons sea salt
• (optional for flavor) 2–3 cloves of peeled garlic, cut in half, then smashed, 1 teaspoon mustard seeds, 1 teaspoon dried celery leaves, 3/4 teaspoon peppercorns

DIRECTIONS:

1. To start, combine the salt and water. Allow it to sit until the salt dissolves.
2. Thoroughly wash the cucumbers. You may leave them whole, cut the tips off on both ends, cut them in half or chop into quarters like spears.
3. In the jar, put half the sprigs of dill, garlic cloves, mustard seeds, dried celery and peppercorns. Tightly pack the cucumbers into the jar, and then top them off with the rest of the dill.
4. So the cucumbers stay below the brine, cut one cucumber in half, and place the pieces horizontally at the top.
5. Now, pour the salt water into the jar, completely covering the cucumbers.
6. Place the lid on the jar, but do not seal it. Place the jar on a countertop, and wait for fermentation to take place.
7. Wait for about 4–10 days. You can taste the pickles throughout the process to see if the texture and flavor are where you want them to be. Once you are happy with your work, tighten the lid, and refrigerate.
8. The pickles and juice will last about 7–8 days in the refrigerator. If you don’t find the salty taste of the juice alone appealing, try combining it with other flavors or some water. You can also save the brine to make more pickles or use it to ferment other vegetables, such as green beans, carrots, peppers and beets.

Prefer not to make your own and wondering where to buy pickle juice?

The easiest way to obtain this drink is by purchasing a jar of fermented pickles and keeping the liquid that remains once the pickles are gone. However, due to the rise in popularity of this drink, it’s now possible to find pickle juice sports drinks, shots and even slushies in some health food stores.

How much pickle juice is too much? You’re most likely to experience benefits of drinking pickle juice while minimizing the risk for side effects if you consume it in small amounts. About 1.5 to 3 ounces of pickle juice per day is a good amount for most healthy adults.

Side Effects

What are the side effects of drinking pickle juice? While it depends on the person and a number of factors, such as level of hydration and physical activity level, some some scientists have advised against drinking PJ due to concerns related to high sodium consumption.

Salty drinks can be problematic for certain people, such as those who have high blood pressure, so these types of drinks should be avoided if you’re following a low-sodium diet. The U.S. Department of Agriculture recommends that adults consume up to 2,300 milligrams a day of sodium, and about three ounces of pickle juice will provide one-third of this amount.

It’s possible that drinking PJ may cause reactions including negatively affected performance due to increased dehydration, a harder time getting rehydrated, stomach upset and nausea, and issues with blood pressure.

Another issue is that regularly consuming salty foods and drinks builds your “tolerance” to the taste of salt, making you crave saltiness more and reducing the pleasure you get from moderately seasoned, natural foods.

Final Thoughts

• Health benefits of pickle juice are debatable, but may include helping prevent leg cramps and exhaustion, supporting athletic performance and gut health, and providing some enzymes and antioxidants.
• The best way to make pickle juice at home is to ferment your own pickles and then keep the juice. This is easy to do and requires cucumbers, water, salt and optional herbs.
• Is pickle juice ever bad for you or likely to cause side effects? Because it’s very high in sodium, it may contribute to dehydration or increased blood pressure in some people. Nausea and an upset stomach are also possible, especially if you drink too much.

The post Drinking Pickle Juice Is Good for You: Fact or Myth? appeared first on Dr. Axe.

Did you know the average 75-year-old Okinawan male has much higher levels of testosterone than the average American male who is 30 years younger, and today, low testosterone in males is rapidly growing? There are a few factors, including lifestyle, body weight and not eating enough foods that boost testosterone.

Maintaining the right level of testosterone can be challenging. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. This truly is a hormone that everyone should keep tabs on.

However, low testosterone in men has especially become a major health issue today. If you have low testosterone, like many men do, these testosterone-boosting foods and lifestyle changes can help you overcome it naturally … and faster.

What Is Testosterone?

You’re probably most familiar with testosterone as the sex hormone responsible for defining “manhood.” And yes, it does.

However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. It’s also necessary to maintaining the following:

• A healthy pain response
• Sufficient levels of red blood cells
• Regular sleep patterns
• Optimal bone density
• Muscle mass
• High energy levels

As men and women age, their testosterone levels (or “T levels”) naturally decline, but this can accelerate faster than normal by the typical American lifestyle:

• Chronic stress
• Insufficient nutrition
• Imbalanced microflora
• Low vitamin D levels
• Weight gain
• Inadequate exercise
• Prescription drugs (especially statins)

All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Research shows that low testosterone has become such an issue that up to 40 percent of men over 45 are affected.

How to Increase Testosterone Naturally

1. Eat These Testosterone-Boosting Foods

Healthy fats:

One group of foods that boost testosterone are healthy fats. Most men with low testosterone consume too much junk food and too many carbohydrates. You have to get rid of those empty calories and eat more healthy fat.

A study published in the Journal of Steroid Biochemistry examined the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased.

The best healthy fat foods that boost testosterone include: coconut oil, fermented dairy (like goat milk kefir, yogurt or raw goat milk cheese), quality fish oil, flaxseeds, chia seeds, walnuts, avocado, olive oil and almonds.

High-quality protein:

To maintain healthy testosterone levels, it’s important to consume good-quality protein sources. Studies indicate that protein restriction or a protein-energy deficiency affects testosterone biosynthesis.

Eating good-quality protein sources also promotes satiety and helps prevent overeating. Because a higher body fat percentage may cause decreased testosterone production, it’s important to maintain a healthy weight.

Try the following high-protein foods: grass-fed beef, wild-caught salmon, organic chicken, protein from bone broth, whey protein, eggs, beans, lentils, nuts and seeds.

Complex carbohydrates:

The consumption of complex carbohydrates is important for optimizing testosterone levels and maintaining energy. This is especially true for athletes or men who engage in weight lifting.

Studies highlight that dietary protein helps minimize the decline of insulin-like growth factor-I, which is associated with low calorie intake and high energy expenditure.

Some of the best complex carbohydrates that help boost energy and mood, while helping maintain healthy testosterone levels, include: oats, quinoa, barley, brown rice, chickpeas and sweet potatoes.

Ginger:

Ginger consumption has been linked to enhanced testosterone production, especially among males with oxidative stress conditions. Study participants typically used ginger supplements, which improve testosterone levels by enhancing luteinizing hormone production, normalizing blood glucose and reducing oxidative stress.

You can also add ginger into your diet by drinking ginger tea, using the root to make fresh juices or adding it to recipes.

Zinc foods:

Zinc is an important nutrient for hormonal health, and it plays an important role in hormone production by increasing testosterone naturally. Research suggests that zinc plays an important role in modulating serum testosterone levels in normal men.

Some of the best foods high in zinc include: lamb, grass-fed beef, yogurt, pumpkin seeds, eggs, mushrooms and cashews.

Magnesium foods:

Studies conclude that magnesium consumption is linked to increased testosterone levels among male athletes. We also know that magnesium plays an important role in vitamin D metabolism and enhances sleep quality — two important factors for normal testosterone production.

The top magnesium-rich foods that boost testosterone include: wheat bran, dark chocolate, sunflower seeds, pumpkin seeds, cooked spinach, banana, amaranth and almond butter.

2. Remove These Testosterone-Lowering Foods

While you want to eat more foods that boost testosterone, the following foods you want to avoid in order to support your T levels.

Sugar:

If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting tesosterone levels in several ways.

According to the American Diabetes Association, for example, type II diabetics are twice as likely to develop low T levels. Here’s how it works:

• When you eat a diet high in sugars, your blood glucose levels become chronically elevated.
• To help keep blood sugar levels from going haywire, your pancreas starts to work overtime to produce insulin, which helps transport the sugar from the bloodstream into your cells to be metabolized for energy.
• Ultimately, if your cells are exposed to insulin for extended periods, you develop insulin resistance, which causes type II diabetes.

Once diabetes develops, your body isn’t able to produce the right levels of testosterone as it should, and the ADA recommends that diabetics get their T levels checked by their doctors if they start to develop any of the symptoms that I mentioned above.

If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels.

Refined grains:

Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates.

Refined grains that should be avoided include: white bread, white flour, and white pasta and rice.

Alcohol:

Studies suggest that heavy alcohol consumption may reduce testosterone levels. Alcohol also impairs the function of the testicular Sertoli cells that play a critical role in sperm maturation.

Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus.

Because of the potential toxic effects of alcohol, especially on the male reproductive system, it’s important to consume it sparingly.

3. Consider These Supplements

Several supplements may also help increase testosterone levels naturally.

Zinc:

In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal.

Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months.

Most multivitamins also contain nearly 100 percent daily value requirement of zinc.

Vitamin D:

One of the most important nutrients that can help boost testosterone levels is vitamin D3. In 2011, the results of a study published in the journal Hormone and Metabolic Research found that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent.

If you have vitamin D deficiency symptoms, it will decrease your testosterone levels. Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3.

Ashwagandha:

Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Research shows that it also promotes youthful vigor, enhances muscle strength and endurance, and increases testosterone levels.

A 2019 study published in the American Journal of Men’s Health found that ashwagandha intake for an eight-week period was associated with an 14.7 percent greater increase in testosterone compared to placebo.

Ashwagandha can be consumed in several ways. It’s available as a tea, in capsules, tinctures and powders.

Fenugreek:

Fenugreek uses for men include remedying erectile dysfunction and other male problems, such as baldness. That’s because it may increase sexual arousal and testosterone levels. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance.

In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks.

Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels.

Supplementation comes in the form of fenugreek seed powder, fenugreek tea and tablets.

D-aspartic acid:

The amino acid aspartic acid is known for its ability to increase testosterone production naturally. That said, D-aspartic acid reviews are mixed, with some studies showing that it isn’t effective.

A systematic review published in the International Journal of Reproductive BioMedicine evaluated 23 animal studies and four human studies. Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials.

A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Researchers found that D-aspartate is synthesized in the pituitary gland and testes and able to increase testosterone levels.

A study published in the Journal of the International Society of Sports Nutrition found that when males involved in resistance training took six grams of D-aspartic acid per day for 14 days, testosterone levels actually decreased. Those taking three grams of DAA supplement per day did not experience any changes in testosterone markers.

Glutamine:

Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle.

In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group.

Meanwhile, two other supplements that appear to assist with improved strength, fat burning, muscle building and/or energy are turkesterone and ecdysterone.

4. Intermittent Fast

An unexpected natural way to increase testosterone is intermittent fasting. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent.

In addition, a study by the University of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone.

Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.

5. Heavy Weight Training and Interval Training

If you want to naturally boost testosterone and human growth hormone (HGH), then combine weight training with HIIT workouts (high-intensity interval training).

Go to the gym at least three days a week, and lift heavy weights. Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle.

Researchers at Ball State University found that “strength training can induce growth hormone and testosterone release.”

Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants.

In addition to weight training, combining this with interval training is the best overall combo to increase HGH. In fact, interval training has been proven to not only boost T levels, but it helps keeps your testosterone elevated and can prevent its decline.

Interval training, like a Tabata workout, involves exercising at 90 percent to 100 percent of your maximum effort for a short interval in order to burn your body’s stored sugar (glycogen), followed by a period of low impact for recovery.

This causes your body to burn fat for the next 36 hours to replace your body’s vital energy stores. It addition to increasing your testosterone levels, it can help burn between three to nine times more fat, lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation and aid in detoxification by stimulating the lymphatic system.

6. Detox Your Liver

Your liver is so crucial to testosterone levels. Research shows that when your liver does not function optimally, it affects your testosterone output. That’s because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone.

A study published in the Journal of Gastroenterology and Hepatology notes that “serum testosterone is reduced in up to 90 percent of men with cirrhosis, with levels falling as liver disease advances.” This shows just how vital liver health is to your testosterone, and countless studies verify the effects of liver function on testosterone. Consider doing a natural liver cleanse.

7. Stress Reduction

For most men with low testosterone, if you struggle with chronic stress, frustration, lack of forgiveness, anger issues, etc., those things all drop your testosterone levels over time.

While mental and physical stress can be therapeutic and necessary for the body, the problem is when you are chronically stressed and your body gets stuck in the state where it’s pumping out cortisol (the “stress” hormone) nonstop.

A 2010 study published in the journal Hormones and Behavior first suggested this when researchers evaluated the “dual-hormone hypothesis” clinically. They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in. That means you want to find ways to naturally relieve stress to keep your testosterone levels up.

8. Get Some Sun

As shown above, vitamin D can help naturally increase testosterone levels. A 2020 review published in the International Journal of Environmental Research and Public Health states that “insufficient sun exposure has become a real public health problem.”

Exposure of the skin to solar ultraviolet B radiation is the major source of vitamin D and only a small proportion is derived from dietary intake. If you can, get out in the sun 20 to 30 minutes each day to increase your vitamin D levels.

9. Get Quality Sleep

An article from the journal Current Opinion of Endocrinology, Diabetes and Obesity relays that getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. Most people require around seven hours of sleep every night.

Your body’s circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T levels. Ideally, go to bed by 10 p.m. and wake up around 6 a.m. for optimal hormone balance.

10. Lower Body Fat Percentage

Dr. Gary Wittert, head of the School of Medicine at the University of Adelaide in Australia, stated that weight loss has a predictable and linear relationship with increased testosterone naturally.

When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders.

Risks and Side Effects

Healthy testosterone levels are important for both men and women. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels.

It’s important to consult your healthcare professional about what steps you are taking to maintain healthy testosterone. This is especially true if you are beginning any new supplement for increased testosterone.

Conclusion

• Low testosterone is not an uncommon issue among American men. It can be the result of dietary, lifestyle and health factors.
• There are foods that boost testosterone and help the body to maintain normal hormone production. The best foods that boost testosterone include those rich in healthy fats, fiber, protein, magnesium, zinc and probiotics.
• In addition, you want to avoid or limit testosterone-killing foods, such as sugar, refined grains and alcohol.
• Other natural testosterone boosters include intermittent fasting, weight training, detoxing the liver, reducing stress, vitamin D supplementation, getting quality sleep and lowering body fat.

The post How to Increase Testosterone Naturally: 10 Ways appeared first on Dr. Axe.

With their unique hearty, nutty and earthy taste, porcini mushrooms are a delicious way to amp up the flavor of just about any dish while also adding a boost of nutrition and health benefits.

These mushrooms are loaded with iron, fiber and antioxidants. They’re also high in protein and have a meaty, savory taste that can be incorporated perfectly into vegetarian and vegan meals.

Plus, they come with many health benefits and may help improve digestive health, promote weight loss, reduce inflammation and even kill off colon cancer cells.

From porcini pasta to stews and soups, it’s clear that this powerful mushroom can be a great way to help take your health to the next level.

What Are Porcini Mushrooms?

Also known as cepes, penny buns or their scientific name, Boletus edulis, porcini mushrooms are a type of edible mushroom found across the Northern Hemisphere, including in parts of North America, Europe and Asia.

The mushrooms come from a type of fungus that forms a symbiotic relationship with trees. Fungal tissue is wrapped around the roots of the tree underground, and spore-bearing fruit is produced above ground in the summer and fall.

They are characterized by a thick, white stalk between three to five inches tall and a dark brown cap. They also have an earthy, woodsy flavor that works well in a wide array of dishes, from soups to pastas — much like other mushrooms, such as lion’s mane mushrooms.

Porcini mushrooms are known by many different names around the world. For example, in Germany, these mushrooms are known as Steinpilz, or stone mushroom, because of their firmness, while the English refer to the porcini mushroom as the penny bun because of its shape and color.

Other names for the porcini mushroom include cèpe in French, belyy grib, which means “white mushroom,” in Russian and eekhoorntjesbrood, meaning “squirrel bread” in Dutch.

In Italian, they are called porcino, which comes from the word “porcine,” or pig. In fact, ancient Romans even referred to this mushroom as the hog mushroom.

While porcini mushrooms are common in many types of European cuisine, they are just beginning to gain popularity in other parts of the world and becoming a common ingredient in soups, sauces, pasta dishes and more.

Porcini Mushroom Nutrition Facts

Porcini mushrooms are low in calories but rich in many important nutrients, including protein, dietary fiber and iron.

A one-cup serving of porcini mushrooms (about 106 grams) contains approximately:

• Calories: 330
• Total Carbohydrates: 55 g
• Fiber: 2 g
• Sugar: 1 g
• Total Fat: 7 g
  • Saturated Fat: 2 g
• Protein: 11 g
• Sodium: 450 mg (18% DV*)
• Iron: 3.6 g (20% DV)
• Calcium: 99.6 mg (8% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the above nutrients, porcini mushrooms also contain vitamin A and vitamin C.

Porcini vs. Shiitake

Porcini mushrooms are often compared to shiitake mushrooms thanks to their similar earthy, meaty flavor. However, there are many distinct differences between these two types of popular mushrooms.

While shiitake is typically cultivated, porcini mushrooms are usually wild because they require a host plant to grow. Shiitake mushrooms also tend to have more of a garlicky flavor with less earthiness than porcini mushrooms.

In terms of nutrition, dried shiitake mushrooms are lower in calories but also contain less iron and less than half of the fiber and protein found in dried porcini mushrooms.

However, both types of mushrooms can be a healthy addition to your diet. Include a few servings per week of both to a nutritious and well-balanced diet, and take advantage of the many health benefits they each have to offer.

Benefits

1. Can Aid in Weight Maintenance

The porcini mushroom is low in calories but loaded with protein and fiber, making it a valuable tool for any weight loss diet.

Fiber moves through the gastrointestinal tract undigested, promoting fullness and keeping your appetite under control.

Protein, on the other hand, can help increase weight loss in several ways. It helps decrease levels of certain hormones that stimulate hunger, such as ghrelin, boost metabolism and reduce caloric intake.

Protein also requires more calories to digest than carbohydrates or fat, meaning that you end up with a smaller amount of usable calories when you eat high-protein foods like porcini mushrooms than foods high in fat or carbohydrates.

In addition, a 2022 study determined that “edible mushrooms or their active ingredients may help prevent obesity and other chronic ailments,” including Boletus edulis.

2. Help Reduce Inflammation

Chronic inflammation is associated with a wide range of health problems, from rheumatoid arthritis and asthma to peptic ulcer disease. It has also been shown to contribute to the development of chronic diseases, such as cancer and heart disease.

Some studies have found that the porcini mushroom may contain potent anti-inflammatory properties that can help decrease symptoms of certain inflammation-related conditions.

A 2016 animal study published in the American Journal of Translational Research, for instance, treated mice with porcini mushroom extract and found that it decreased markers of inflammation as well as the inflammatory response related to asthma.

Further research notes that porcini is an anti-inflammatory and functional food that can help combat disease.

3. May Kill Colon Cancer Cells

One of the most impressive benefits of porcini mushrooms is their potential effect on colon cancer. In fact, some studies have found that these tiny mushrooms contain powerful compounds that can help kill off cancer cells.

A test-tube study published in the journal Food & Function showed that porcini mushroom extract was able to induce cell death in human colon cancer cells. Other studies have had similar findings, reporting that the compounds found in porcini mushrooms can block the growth and spread of colon cancer cells.

Additionally, porcini mushrooms are a high-fiber food, which may be protective against colorectal cancer. Several studies have found that increased fiber intake is associated with a decreased risk of colorectal cancer.

4. High in Antioxidants

Porcini mushrooms are high in antioxidants, which are compounds that neutralize free radicals and prevent damage to cells.

A study in Poland found that porcini mushrooms were high in many types of antioxidants, including beta-carotene, ascorbic acid and lycopene.

Antioxidants can reduce oxidative stress linked to the buildup of free radicals and may even decrease the risk of certain diseases, including inflammatory disorders, such as heart disease and cancer.

In addition to porcini mushrooms, other high-antioxidant foods include berries, artichokes, dark chocolate and kidney beans.

5. Promote Digestive Health

Thanks to their high fiber content, porcini mushrooms may be able to improve digestive health, prevent constipation and boost regularity.

As fiber moves through the body, it adds bulk to stool and eases its passage to reduce constipation. One analysis made up of five studies showed that dietary fiber was effective in increasing stool frequency in those with constipation.

Meanwhile, other studies have also found that increased dietary fiber intake may benefit several conditions that affect the digestive system, including gastroesophageal reflux, diverticulitis and peptic ulcer disease.

Research also shows that edible mushrooms like porcini mushrooms help with gut microbiota modulation, which benefits digestion overall.

6. Good Source of Protein

Thanks to the meaty, rich taste, porcini mushrooms can be a useful addition to vegetarian or vegan dishes to provide some extra flavor along with a boost of protein and iron.

Getting enough protein from protein foods like porcini mushrooms is essential to many aspects of health, from maintaining muscle mass to building and repairing tissues. As mentioned previously, protein can also help keep your weight in check, plus maintain normal blood sugar levels and promote brain and heart health.

In addition to porcini mushrooms, meat, poultry, seafood, legumes, eggs and nuts are all other nutritious options for increasing your protein intake.

Uses and Recipes

Porcini mushrooms are incredibly versatile and able to bring a unique, earthy flavor to many dishes.

Fresh porcini is often grilled or oven-roasted. It can also be added to porcini mushroom pasta, risotto, casserole or gratin.

If you have a favorite mushroom recipe that uses cremini mushrooms or portobello mushrooms, for example, you can generally swap in porcini mushrooms to add a unique flavor and boost of extra nutrients. For many recipes, using a porcini mushroom substitute can taste just as good as — if not better than — the original.

The porcini mushroom price can often turn people away as it does tend to be expensive in some places. However, dried or canned mushrooms are other convenient and affordable options available as well.

Dried porcini mushroom and canned mushrooms can be used to make porcini mushroom sauce along with soups or stews. Remember to soak dried mushrooms for 20 minutes to allow them to soften before using.

Fresh porcini mushrooms are available in the summer and fall and can be found in the soil around trees, especially beech and birch trees. Be sure to wipe away any dirt and use a damp cloth or towel to clean it, but avoid washing directly in hot water.

However, if you don’t have the extra time to go mushroom hunting and pick them yourself and are wondering where to buy porcini mushrooms, you can also often find these small mushrooms at your local grocery store or farmers market.

Look for mushrooms that are firm and undamaged, and avoid any with small holes that may indicate worms. You can also check under the cap and look for black spots or a dark green color, which mean that the mushrooms are likely already overripe.

You can also find canned and dried porcini mushrooms in most supermarkets as well as online. Although not as versatile as fresh mushrooms, these can be used to add flavor and nutrients to a variety of dishes.

Recipes

Porcini mushrooms can be easily incorporated into any recipe that calls for mushrooms and can be used in either dried or fresh form. Here are a few porcini mushroom recipes for you to try:

• Baked Italian Chicken with Mushrooms and Artichokes
• Mushroom Soup
• Miso Soup with Mushrooms

Risks and Side Effects

Porcini mushrooms may cause an allergic reaction in some people. If you experience any adverse side effects after eating porcini mushrooms, discontinue use immediately, and report symptoms to your doctor.

Avoid eating porcini mushrooms raw as they can they irritate the stomach. Also note that the stalks of the mushrooms sometimes contain worms. If drying out your mushrooms, these worms will fall out during the process, but if eating fresh, be sure to cut around the worms.

Additionally, use caution when picking your own mushrooms, and avoid picking near industrial sites, highways or train tracks. This is because heavy metals and toxins can accumulate in mushrooms and cause health problems and toxicity. Mushrooms from non-contaminated areas are safe to consume, however.

For most, porcini mushrooms can be a delicious and nutritious dietary addition and can be enjoyed with minimal risk of side effects.

Final Thoughts

• Porcini mushrooms are a type of edible mushroom known by their scientific name, Boletus edulis.
• These mushrooms can be grilled or used in many dishes, including soups, stews and pastas.
• You can find these flavorful mushrooms in nature or in dried, canned or fresh forms at your local grocery store or farmers market.
• These mushrooms are low in calories but supply a good amount of protein, fiber and iron.
• They are also high in antioxidants and may reduce inflammation, improve digestive health, promote weight loss and help kill off colon cancer cells, making them a healthy option to help give your diet an upgrade.

The post Porcini Mushrooms: 6 Reasons to Eat Them You Won’t Believe appeared first on Dr. Axe.

Although they provide a pleasant, salty crunch when paired with soups or cheese plates and often are recommended when you’re feeling sick or dealing with digestive issues, saltine crackers certainly wouldn’t make any healthy foods list.

They lack nutrients and are made of refined carbohydrates, so really wouldn’t be considered healthy. When consumed in small amounts, however, perhaps for that notable crunch in a recipe or to crumble over soup, they won’t throw off your diet entirely and may even help relieve nausea and upset stomach.

Saltine Crackers Nutrition

Saltine crackers are made with white flour, water, a leavening agent, butter and salt. They are low in calories and fat and provide little fiber.

However, they’re considered a processed food and are higher in sodium.

Five regular saltines (about 15 grams) contain approximately:

• Calories: 63.2
• Total Carbohydrates: 11.2 g
  • Fiber: 0.4 g
  • Sugar: 0.2 g
• Total Fat: 1.3 g
  • Saturated Fat: 0.2 g
  • Polyunsaturated Fat: 0.7 g
  • Monounsaturated Fat: 0.3 g
  • Trans Fat: 0.03 g
• Protein: 1.4 g
• Sodium: 140 mg (6% DV*)
• Thiamine: 0.1 mg (8% DV)
• Niacin: 0.8 mg (5% DV)
• Manganese: 0.1 mg (4% DV)
• Iron: 0.8 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Saltines will also typically contain small amounts of folate (less than 5 percent DV per serving) because they are made with fortified flour.

Are Saltine Crackers Healthy? Potential Benefits

While saltine crackers aren’t considered healthy because they lack nutritional value, they do offer some potential benefits, especially for people dealing with digestive issues or nausea. Some benefits of saltine crackers may include that they are:

• easy to digest
• odorless and bland, making them a good option for people experiencing nausea, vomiting or upset stomach
• fortified with small amounts of iron and folate

In a survey on management techniques for nausea and vomiting during pregnancy by obstetrician/gynecologists, 88 percent of the 488 participants noted that they recommend soda crackers to patients with moderate nausea.

A study published in Digestive Diseases and Sciences found that saltine crackers moderately improved symptoms of gastroparesis, a disorder that affects the stomach muscles and prevents proper stomach emptying.

Downsides, Risks and Side Effects

1. Made With White Flour

Saltine crackers are made with refined white flour, which puts them in the same category as white bread, pasta and other processed snack foods. Foods made with white flour have a high glycemic index and are converted into sugar by the body fairy quickly.

Eating a handful of saltine crackers can cause blood sugar fluctuations, providing some energy at first, followed by a dip and feeling hungry all over again.

2. High in Sodium

Saltine crackers contain a good amount of sodium, especially when you factor in how easy it is to eat more than one serving of this popular crunchy snack. Next thing you know, you’ve eaten almost an entire day’s worth of sodium (and you’re probably still hungry).

Research indicates that a diet that’s too high in sodium, usually from the consumption of processed, salty foods, can lead to hypertension (the leading cause of heart disease), kidney stone damage, water retention and bloating.

3. Not Very Filling

Saltine crackers are easy to eat because they are very low in fiber and don’t give you the full, satisfied feeling you get from a serving whole grains or vegetables. Plus, they are made with refined carbohydrates, which cause blood sugar fluctuations and increased carb cravings.

Although eating a serving of saltines crackers is low in calories and shouldn’t lead to weight gain alone, when you start eating two, three or four servings at a time, you consume a whole lot of calories and sodium, with almost no nutrients. This can cause bloating and weight gain if done frequently over time.

4. Low in Nutrients

Aside from the low amounts of iron and folate that are found in saltine crackers because they are made with fortified flour, they lack nutritional value. There are more nutritious crackers out there that provide fiber, protein and a range of micronutrients that are needed for optimal health.

Healthier Swaps

If you’re looking for an alternative to the crunchy, salty bite of a saltine cracker, consider healthy snacks that are made with complex carbohydrates, nuts, seeds and fruits instead. These keep you full because they’re rich in fiber and contain a range of vitamins and minerals:

1. Whole grain crackers (made with quinoa, whole wheat, brown rice, oats, etc.)
2. Nut and seed crackers (made with flaxseeds, chia seeds, pumpkin seeds, almond flour, cassava flour, etc.)
3. Grain-free crackers (made with coconut flour, nut flours and seeds)

When looking for a healthy cracker option, consider the following factors:

• Ingredients: Make sure you recognize the ingredients and that the list is short, made up of whole foods that provide nutritional value.
• Fiber: Look for crackers that provide fiber, which keeps you full longer. Three to five grams per serving (or more) is a good amount.
• Sodium: Choose crackers that are low in sodium, with just a hint of salt for taste.
• Added or refined sugars: Skip crackers that are loaded in refined sugar. Look for ones that are sweetened with honey, maple syrup, stevia and other natural sweeteners.

Leaving the crackers aside, there are plenty of other low-carb snacks to choose from, including almond butter on celery sticks or sliced apples, carrots dipped into hummus, kale chips, no-bake nut butter bars, and hard-boiled eggs. Remember to choose snack foods that are filling (because they contain fiber and protein) and hold you over until your next meal.

Conclusion

• While saltine crackers aren’t considered healthy because they lack nutritional value, they do offer some potential benefits, especially for people dealing with digestive issues or nausea.
• Saltine crackers are easy to eat when you have an upset stomach or nausea because they are odorless and bland. They also contain small amounts of iron and folate.
• You don’t want to eat too many saltine crackers (or even make them part of your daily diet) because they are high in sodium, easy to consume in excess and provide almost no nutrients.
• Some healthy alternatives to saltines include whole grain crackers, nut and seed crackers, and gluten-free crackers. Look for crackers made with recognizable ingredients, low sodium levels and a good amount of fiber.

The post Are Saltine Crackers Healthy? Pros & Cons of Saltines appeared first on Dr. Axe.

It’s believed that spelt flour was first used almost 8,000 years ago, making it one of the oldest cultivated crops in human history. Spelt flour, also known as dinkel wheat or hulled wheat, is a grain or cereal that’s closely related to wheat.

Spelt was an important staple in parts of Europe — from the Bronze Age to medieval times. Today, it’s rising in popularity and has found a new market in health food stores.

Because more and more people are dealing with wheat sensitivities, spelt offers an alternative to wheat flour. Although it does contain gluten, it seems to be tolerated more easily than wheat. Plus, it’s an excellent source of nutrients and can easily be used in common baked good recipes.

Spelt flour is not gluten-free, so people with conditions like celiac disease or gluten sensitivities likely cannot tolerate spelt. But compared to wheat flour, it may be easier on the digestive system and offers a nutrient-dense flour option.

What Is Spelt Flour?

Spelt is a species of wheat that was cultivated thousands of years ago. It serves as an excellent wheat flour alternative because it tends to be easier on the digestive system because it’s more water-soluble.

The earliest archaeological evidence of spelt is from the fifth millennium B.C. in Transcaucasia, northeast of the Black Sea — although the most abundant and well-documented archaeological evidence of spelt is in Europe.

In the 20th century, spelt was replaced by wheat bread in almost all areas where it was still grown; however, the U.S.’s organic farming movement revived its popularity toward the end of the century, as spelt requires fewer fertilizers than wheat.

The many health benefits of spelt flour are responsible for its current comeback. Spelt aids blood circulation, boosts the immune system, builds strong bones and aids digestion.

People with varying health conditions can benefit from spelt flour, particularly those with weak and brittle bones, high blood pressure, elevated blood sugar levels, and hypertension.

Nutrition Facts

Spelt flour has a nutty and slightly sweet flavor, similar to that of whole wheat flour. According to a study published in the Journal of Agricultural and Food Chemistry, when compared to wheat flour, spelt flour nutrition has higher contents of copper, iron, zinc, magnesium and phosphorus.

Overall, spelt is loaded with nutrients, including manganese and niacin, too. It’s also considered a high-protein food, particularly for a flour.

According to the USDA, one cup (194 grams) of cooked spelt contains approximately:

• Calories: 246
• Total Carbohydrates: 51.2 g
  • Fiber: 7.6 g
• Total Fat: 1.7 g
• Protein: 10.7 g
• Cholesterol: 0 mg
• Sodium: 9.7 mg (0.4% DV*)
• Manganese: 2.1 mg (91% DV*)
• Copper: 0.4 mg (44% DV*)
• Niacin: 4.99 mg (31% DV*)
• Magnesium: 95.1 mg (23% DV*)
• Phosphorus: 291 mg (23% DV*)
• Zinc: 2.4 mg (21.8% DV*)
• Iron: 3.2 mg (18% DV*)
• Thiamine: 0.2 mg (17% DV*)
• Selenium: 7.7 mcg (14% DV*)
• Vitamin B6: 0.16 mg (9% DV*)
• Potassium: 277 mg (6% DV*)
• Folate, total: 25.2 mcg (6% DV*)
• Riboflavin: 0.06 mg (4% DV*)
• Vitamin E: 0.5 mg (3% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Aids Circulation

The copper and iron present in spelt flour allows this grain to aid blood circulation.

Iron helps transport oxygen throughout the blood. In fact, research shows that an iron deficiency is most commonly linked to the development of anemia, which is a condition that is due to a lack of healthy red blood cells being produced.

Iron helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells, serving as a natural treatment for anemia.

2. Builds Strong Bones

With an impressive range of essential minerals that strengthen the bones, spelt is a natural choice for boosting bone health.

Calcium and phosphorus, for example, bind together to form crystals that make up bones and teeth. Together, they strengthen bones and keep them strong for a lifetime, according to a study at the University of North Carolina.

With 23 percent of your recommended daily value of phosphorus in one cup of spelt flour, you are well on your way to providing for your bones. Foods high in phosphorus, like spelt flour, also maintain the body at the proper pH level and help with energy extraction.

3. Helps Boost Immune System

The vitamins and minerals in spelt flour help to boost the immune system and reduce inflammation.

Iron, for example, is closely linked to the immune system, according to research published in the Journal of Neural Transmission. It’s also needed to properly digest and absorb other nutrients from food, due to its role in the metabolic enzyme process.

In addition, iron helps bring enough oxygen to damaged areas of the body, including damaged tissues, organs and cells that are prone to infection or disease development.

According to research published in Biochemistry, thiamine plays a role in immune system activation. That’s because thiamine helps maintain the muscle tone along the walls of the digestive tract, where much of the immune system is actually located — and spelt flour’s thiamine count helps prevent thiamine deficiency.

It also wards off inflammation and helps fight chronic stress, which can impact your immune system greatly.

4. Aids Digestive Function

Consuming high-fiber foods is very important for digestion, so its high fiber content allows for another slept flour benefit.

Fiber actually contains zero calories since it essentially can’t be digested by humans, and although it’s found in carbohydrate foods like spelt flour, it doesn’t contribute any carbs to our diets.

Due to its structure and our inability to absorb it, fiber passes through our digestive system unabsorbed by digestive enzymes within the stomach — taking with it toxins, waste, fat and cholesterol particles and removing them from the gut.

In the process, it helps improve our digestion and heart health, makes us feel full, and supports detoxification.

Due in part to its fiber content, according to a study published in the Journal of Agricultural and Food Chemistry, spelt flour bread is rapidly digestible, again touting its digestive benefits.

A high-fiber diet also helps prevent digestive disorders and diseases like diverticulitis, colon cancer and inflammatory bowel disease. This is because prebiotic fiber helps improve immune function and maintains better colon and intestinal health, while also clearing away harmful waste from the digestive organs.

5. Decreases Cholesterol

Not only does the dietary fiber present in spelt flour help with digestion, but it also helps the body lower cholesterol levels naturally. Fiber targets LDL (bad) cholesterol and eliminates it from the body in order to regulate the balance of fatty acids.

A 1999 study published in the American Journal of Preventive Medicine evaluated the blood cholesterol-lowering effects of dietary fiber. After a 51-week treatment period, where participants were given a fiber supplement daily, there were clear, positive results.

The fiber supplement provided significant and sustained reductions in LDL cholesterol, without reducing HDL cholesterol or increasing triglycerides. Because of spelt flour’s high levels of dietary fiber, it has the power to aid the reduction of cholesterol levels.

6. Reduces High Blood Pressure

Because spelt contributes to a high-fiber diet, it essentially lessens a person’s likelihood to experience hypertension and other risk factors of heart disease and metabolic syndrome.

A 2005 study published in the Archives of Internal Medicine suggests that increasing the intake of fiber in Western populations, where intake is far below recommended levels, may contribute to the prevention of hypertension.

Elevated blood pressure is when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, which causes extra stress on the heart.

This stress can lead to serious health conditions like heart attack and stroke. It’s important to add foods that can lower blood pressure, like the consumption of spelt flour and other high-fiber foods, into your diet and lifestyle.

7. Lowers Blood Sugar Levels

Spelt flour helps regulate the amount of glucose and insulin that’s released in the body. This is due to its high fiber content as well.

Studies show that a high-fiber diet may help prevent type 2 diabetes, lower insulin and blood sugar levels, and improve cholesterol and triglyceride (fats in the blood) levels in people with diabetes.

A telling clinical study compared people with type 2 diabetes, who were eating 50 grams of fiber daily, with people getting the recommended 24 grams of fiber daily. After six weeks, people on the higher-fiber diet had better control of blood glucose, insulin and blood lipids.

8. High Source of Manganese

One cup of cooked spelt flour has over 91 percent the daily recommended value of manganese. Manganese is an important trace mineral that’s needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune-system defenses.

One of the most vital benefits of manganese is its ability to reduce bone loss. When it’s combined with other minerals, including calcium, zinc and copper, it minimizes bone loss, especially in older women who are more susceptible to bone fractures and weak bones.

9. High Source of Niacin

Niacin is a part of the vitamin B complex, and it’s a water-soluble vitamin that’s important for maintaining a healthy cardiovascular system and metabolism — especially balancing blood cholesterol levels.

Niacin foods help with brain function, healthy skin formation, and preventing or treating diabetes.

There’s evidence that niacin can help to lower the risk of developing neurodegenerative diseases, including Alzheimer’s disease, memory loss, eye disorders like cataracts, acne and skin flair-ups, osteoarthritis, circulation problems, migraine headaches, dizziness, and learning disorders like ADHD.

How to Use

Because spelt flour is gaining popularity due to its health benefits, so you can find it again in your local health food store. Stores are selling pasta, bread, crackers and baked goods that are made with spelt.

When you buy spelt flour, make sure there is no sign of moisture in the package or container. You also want to purchase spelt from a store that has a high turnover to ensure it’s a fresh product.

Once you get the flour home, it should be refrigerated, unless you plan to use it within a few days. In order to keep the flour fresh, store it in an air-tight container in a cool and dark place.

There are two different types of spelt flour sold at the store, just like wheat flour.

• You will find white spelt flour, which has had the germ and bran removed and has a lighter texture in baked goods.
• There is also whole spelt flour, which gives you the full array of health benefits. Whole spelt flour is similar to whole wheat flour — but won’t give you the same belly as wheat — and you can swap out the wheat flour from recipes and add spelt instead, especially if you are sensitive to wheat but still want to enjoy homemade baked goods.

When you substitute whole spelt flour for whole wheat flour, keep in mind that spelt is more water-soluble so you may need to use less than what the recipe calls for.

Start with a little less liquid when cooking or baking with spelt, and then add slowly until you get the perfect consistency. Also, be careful not to over-knead spelt flour — you will notice that it is a bit more fragile than wheat flour and needs less attention when preparing.

Because of the way wheat and gluten-containing products are prepared today, more and more people experience sensitivities and intolerances. When looking at spelt flour vs. wheat flour, spelt contains only moderate levels of gluten, and it may be more easily digested than wheat flour, especially for people with a gluten sensitivity.

When you are following recipes that call for gluten-free flour, you can try using spelt flour instead, but keep in mind that it’s not gluten-free, so people with a gluten sensitivity or allergy may not tolerate spelt.

When swapping flours, start with less liquid than the recipes calls for and add it in slowly. You will begin to get a feel for what each type of flour requires.

Recipes

There are many ways to incorporate spelt flour into your diet. Remember that it does contain gluten, so if you have an intolerance, you want to stick to gluten-free flour in your baking recipes. But spelt flour is wheat-free, so many people who are sensitive to wheat have no reaction to spelt flour.

Here are some simple ideas on how to use spelt flour:

• You can swap out gluten-free flour and wheat flour and add spelt flour instead. A way to test this out is with this Almond Butter Chocolate Cookie Recipe. These delicious cookies are an alternative to the classic cookie recipe.
• You can also try replacing gluten-free flour with spelt flour when preparing our Banana Nut Muffins. These muffins have banana, dark chocolate and walnuts.

You can also try incorporating spelt flour into healthy pancake recipes. Here’s how to prepare it:

Ingredients:

• 4 cups spelt flour
• 3 tablespoons baking powder
• 2 teaspoons baking soda
• 1 teaspoon kosher salt
• 2 tablespoons plus 2 teaspoons of sugar (you can maple syrup or agave nectar instead)

Whisk this mixture together, and you have spelt pancake flour. You can use this batch of flour in our Pumpkin Blueberry Pancakes Recipe or Chocolate Banana Protein Pancake Recipe.

Risk and Side Effects

Spelt does contain gluten, which is a problem for people who have celiac disease. Celiac disease is a serious digestive disorder that is increasing around the world.

This condition is also known as celiac sprue, nontropical sprue and gluten-sensitive enteropathy, and it’s sometimes triggered or activated by childbirth, pregnancy, severe emotional stress, surgery or a viral infection.

According to a 1995 study conducted in Germany, when spelt flour was investigated for its toxicity on celiac disease patients, the results suggested that spelt is a coeliac-toxic cereal and has to be avoided.

You also want to avoid or limit gluten, like spelt flour, if you are gluten-sensitive. A gluten intolerance is 30 times more prevalent than celiac disease. In fact, one in seven people are sensitive to gluten but test negative for celiac disease. They suffer many of the same symptoms and are known as non-celiac gluten-sensitive (NCGS).

If you are gluten-sensitive, after consuming gluten you may experience diarrhea, bloating, abdominal pain, irritability, skin rash, muscle cramps, joint pain, upset stomach, or weakness and fatigue.

Spelt flour may also exacerbate symptoms of irritable bowel syndrome in some people. This is because it’s considered a FODMAP, or a processed short-chain carbohydrate that can trigger digestive conditions in susceptible people.

Lastly, spelt flour does contain antinutrients that may interfere with the absorption of nutrients. Phytic acid, lectins and gluten are all present in spelt flour. Choosing sprouted and fermented grains helps to reduce the antinutrient content and improve nutrient absorption.

Conclusion

• Spelt flour is a grain or cereal that’s closely related to wheat. It can be used in baking not only spelt flour recipes, or as a substitute in recipes calling for other types of flour.
• Spelt flour is not gluten-free, as it does contain moderate amounts of gluten. It is, however, known to be more easily digested than wheat flour because it’s water-soluble.
• When baking with spelt flour, start with a smaller amount of water than you’d use with wheat flour or gluten-free flours and keep adding more until you get your desired consistency.

The post Spelt: the High-Protein, High-Nutrient Flour appeared first on Dr. Axe.

Tyrosine is an important precursor to neurotransmitters and substances like epinephrine, norepinephrine and dopamine, which means it helps the body produce chemicals that support your thyroid, energy and mood. This is why some people claim that taking this amino acid can help speed up your metabolism.

Not only can you get it from eating foods with protein, like meat, eggs or fish, but it is also available in supplement form, which some people take when they are trying to lose weight.

Levels of the amino acids tryptophan and tyrosine fluctuate depending on whether someone eats carbohydrate- or protein-rich meals. That means for most people it’s a good idea to include both types of these macronutrients their diets. While eating complex carbs can increase feelings of calmness and even sleepiness, thanks in part to tryptophan boosting serotonin levels, eating protein tends to increase alertness and ability to concentrate, due to a rise in tyrosine.

What Is Tyrosine? (What Does It Do?)

Tyrosine, or L-tyrosine, is one of 20 amino acids that help build proteins. It is considered a “non-essential amino acid” because the body makes it from another amino acid called phenylalanine. This means you don’t need to get tyrosine from foods, although obtaining more from your diet can be helpful.

What are the benefits of taking L-Tyrosine?

As explained more below, L-tyrosine benefits can include fighting fatigue, depression, poor cognitive function and potentially weight gain.

Does tyrosine increase dopamine?

Yes — both dopamine and norepinephrine (also called noradrenaline) production are impacted by the amount of tyrosine you eat or obtain from supplements. Dopamine and norepinephrine are manufactured from tyrosine with the help of several other nutrients, such as folate, B vitamins, copper and magnesium.

Health Benefits

1. Protects Against Stress and May Help Manage Symptoms of Depression

What does L-tyrosine do for the brain?

It helps the brain produce certain stimulating and “feel good” neurotransmitters. Production of neurotransmitters is influenced by your diet, especially the amount and types of amino acids you consume.

Tyrosine influences levels of dopamine, which regulates your reward and pleasure centers, and adrenaline, which is responsible for your “fight-or-flight response” when you’re under stress. Stressful situations increase the release of catecholamines, which can result in the depletion of their levels.

According to studies investigating L-tyrosine’s effects on stress, the amino acid can help bring levels back up, offering protection against cognitive decline and mood-related changes due to stress (mostly physical stress).

Consuming more of this amino acid may be helpful for people under a lot of stress or who suffer from depression because when levels of dopamine and norepinephrine drop, symptoms like irritability, fatigue and moodiness tend to increase. A 2016 article published in Annals of Neuroscience states:

Depression has been linked to disruption in the cerebral levels of specific neurotransmitters. L-tyrosine is a precursor of more than one of the neurotransmitters affected by depression … many studies have suggested using L-tyrosine as an antidepressant.

There’s some evidence that having higher levels of tyrosine can help improve your mood and increase alertness, the ability to cope with stress and general cognitive functioning. According to some studies, such as one published in the Journal of Psychiatric Research in 2015, it also may be useful during times of physical stressors, including those of interest to the military, such as when soldiers are exposed to cold stress, high-altitude stress or extended wakefulness.

That said, some experts believe that tyrosine’s effects are not strong enough to have a real stress-reducing effect in most people eating a balanced diet, and not every study has found that this amino acid has substantial antidepressant effects.

2. Can Help Increase Energy and Mental Performance

Does tyrosine make you sleepy?

Not usually. In fact, it tends to do the opposite. While tryptophan is known for increasing drowsiness, tyrosine is thought to boost focus and performance.

How does tyrosine give you energy?

Research suggests that during stressful situations it may help decrease mental fatigue and help with cognitive functions, including memory. L-tyrosine is said to have stimulating effects, which is why it can potentially be used to improve learning and alertness while decreasing brain fog.

One noteworthy effect of taking this amino acid is improving alertness during times of sleep deprivation. One study found that tyrosine helped improve alertness for about three hours among people who were sleep-deprived due to working overnight.

Participants in the study remained awake throughout the day on which the experiment began and were awake for more than 24 hours by the end of testing. Six hours after the experiment began, half of the subjects received 150 milligrams per kilogram of body weight of tyrosine (in a split dose) while the other half received a placebo. Those given tyrosine experienced a significant reduction in mental performance decline on the psychomotor tasks lasting about three hours compared to the control group.

3. May Support Healthy Weight

Is L-tyrosine good for weight loss?

According to University of Michigan Medicine, “There are no studies specifically showing that L-tyrosine helps to promote weight loss.”

However, when used in combination with other natural fat-burning substances, such as cayenne, green tea and caffeine, there’s some evidence that it may help with fat loss in overweight adults, although only slightly. A 2007 study found a very modest reduction in weight of about 0.9 kg when tyrosine was taken by overweight adults along with capsaicin, catechines and caffeine.

Can tyrosine cause weight gain?

It shouldn’t, even if it doesn’t necessarily lead to weight loss or influence your appetite. However, there is evidence that among people needing to gain weight, such as those recovering from anorexia, it may help improve appetite, cognition and exercise tolerance.

4. Supports Thyroid Health and Your Metabolism

What does L-tyrosine do for the thyroid?

It’s used to make thyroxine, a type of thyroid hormone. Thyroxine is the main hormone secreted into the bloodstream by the thyroid gland and helps regulate your metabolism and control levels of T3 and T4 thyroid hormones.

It’s important to produce enough thyroxine because this helps decrease symptoms of an underactive thyroid (hypothyroidism), which can include a sluggish metabolism, tiredness, being sensitive to cold, weight gain, constipation, moodiness and weakness.

On the other hand, people who have thyroid conditions characterized by an overactive thyroid, including hyperthyroidism and Graves’ disease, shouldn’t take tyrosine because this might increase thyroxine levels too much, which can interfere with the role of medications and make symptoms worse.

5. May Help Decrease Symptoms of Withdrawal

Studies have found that “dopamine ups and downs” can leave people more vulnerable to addictions. The Integrative Psychiatry website relays:

Dopamine, epinephrine, and norepinephrine, (catecholamines), are responsible for motivation, energy, interest, sexual functioning, pleasure/reward, drive, attention, and concentration. They are associated with positive stress states such as being in love, exercising, listening to music, and sex. Deficient levels contribute to difficulty initiating or completing tasks, depression, poor concentration, low energy, and lack of motivation. Addictive behaviors such as alcohol, drug use, cigarettes, gambling, and overeating may also occur.

Ongoing research suggests that tyrosine may be useful for managing symptoms of heroin withdrawal and alcohol withdrawal, along with decreasing alcohol consumption when used along with the drug naltrexone. Taking a combination of tyrosine, 5-hydroxytryptophan (HTP), phosphatidylcholine and L-glutamine seems to have the most effects on improving moods and the ability to sleep in adults addicted to heroin and alcohol, likely because it helps balance levels of catecholamines.

Related: Citrulline: The Amino Acid that Benefits Blood Blow & Performance (+ Foods & Dosage Info)

Risks and Side Effects

What are the side effects of tyrosine?

Few side effects have been reported, so in supplement form it is considered to be very safe. However, taking large amounts for an extended period of time may interfere with absorption of other amino acids, so it’s best to only use as much as you need.

It’s possible that some people will experience side effects from taking tyrosine, which can include digestive issues, like nausea, headache, fatigue and heartburn. That said, high doses up to 20 grams per day have been used in military studies safely.

As mentioned above, people with hyperthyroidism and Graves’ disease shouldn’t take tyrosine due to interactions with thyroid hormones and medications. Anyone taking Levodopa (L-dopa), a medication commonly used to treat Parkinson’s disease, should also avoid taking this supplement.

Here are other common questions about the safety of using tyrosine:

Is tyrosine safe for long-term use?

There isn’t much research showing the long-term effects of taking L-tyrosine, especially in large amounts. It’s best to take less than 1,000 milligrams per day if taking it for many weeks or months. Unless you’re working with a doctor, stick to taking this supplement for about three months or less, in order to reduce the risk for side effects tied to imbalance of amino acids.

Is L-tyrosine a stimulant?

While it can increase alertness and help reduce sleepiness, it’s not a stimulant drug and tends to have milder effects than substances like caffeine.

Does tyrosine cause anxiety?

It shouldn’t. In fact, it may have the opposite effect, unless it increases hyperthyroidism.

Does tyrosine raise blood sugar?

There’s some evidence that it may. Some research conducted at the University of Texas Health Science Center found that tyrosine is elevated in the blood of people who are obese and at high risk of type 2 diabetes or individuals diagnosed with this form of diabetes. This amino acid seems to impact insulin signaling, although more research is needed to determine how this impacts blood sugar management.

Top Tyrosine Foods

L-tyrosine is found in foods that provide protein, such as meat and eggs, plus some plant foods in smaller amounts too. Some of the top tyrosine foods include:

• Organic dairy products, like raw milk, yogurt or kefir
• Grass-fed meats and pasture-raised poultry
• Wild-caught fish
• Pastured eggs
• Nuts and seeds
• Beans and legumes
• Whole grains, like quinoa, oats, etc.
• Protein powders

In order for tyrosine to be converted into neurotransmitters, you also need to consume adequate amounts of certain other nutrients, including vitamin B6, folate and copper. This means that you should also include foods that are high in these nutrients in your diet regularly, such as eggs, grass-fed beef, leafy greens, asparagus, oranges, beans/legumes, almonds and other nuts, seeds like sunflower and chia seeds, whole grains like quinoa and wheat germ, avocado, and broccoli.

Unlike with the amino acid tryptophan, which can have similar mood-boosting effects as tyrosine, levels of tyrosine increase when someone eats foods high in protein or takes supplements. Tryptophan and tyrosine actually compete with one another in the body, which means that when the level of one increases, the level of the other usually decreases.

Supplement and Dosage Info

Tyrosine is available in protein powder form, capsule form and found in some workout supplements. What are some reasons that someone would take a daily tyrosine supplement? Some of the most common reasons are to manage moodiness and symptoms of depression — and also to increase energy and support weight maintenance.

Another use for tyrosine supplements is treating an inherited disorder called phenylketonuria (PKU), in which the amino acid phenylalanine cannot properly be converted to tyrosine, resulting in low levels. It’s best for people with PKU to consume tyrosine from foods and supplements but very little phenylalanine from either, since it won’t be able to be processed.

For treating the condition PKU, four to six grams of tyrosine daily is usually recommended. Pregnant women with PKU need to consume even more, up to 7.6 grams daily.

How much tyrosine should you take?

In most studies, adults have safely taken about 100 to 150 milligrams per 2.2 pounds (or 1 kg) of body weight, which is equivalent to about 7 grams per day for an average-sized adult. In some situations higher doses are recommended, such as 300 milligrams per kg of body weight taken before a stressful event in order to help with “mental performance,” meaning focus and information retention.

Splitting doses can also be useful if you’re looking to elongate alertness and prevent fatigue. You may need more or less depending on your health status, so start with a low dose and work your way up as needed.

How much L-tyrosine should you take for depression?

A standard dosage range of 9–13.5 grams for a 200-pound person and 7–10 grams for a 150-pound person is recommended.

When should you take tyrosine?

It should be taken on an empty stomach without food, since eating other amino acids can interfere with its absorption. Because it can be stimulating and potentially reduce sleepiness, it’s best when taken in the morning, not in the evening close to bedtime (especially in large amounts).

How long does it take tyrosine to work?

Effects of tyrosine supplements may be felt in as little as 30 to 60 minutes, depending on the dose you take and whether you’ve eaten recently. Taking this amino acid on an empty stomach has faster-acting effects.

Final Thoughts

• Tyrosine is a “non-essential amino acid” that the body makes from another amino acid called phenylalanine.
• What are the benefits of taking L-tyrosine? These include fighting fatigue, depression, moodiness, trouble concentrating and potentially weight gain.
• Tyrosine foods include those high in protein, such as meat, dairy, eggs, poultry, nuts, seeds and legumes.
• In supplement form, it is typically taken in doses of about 100 to 300 milligrams per kilogram of body weight. Very few side effects have been reported, even when it’s used in high doses. However, taking large doses for an extended period of time can potentially lead to side effects like nausea, headaches, fatigue and heartburn.

The post Tyrosine Benefits for Brain & Thyroid Health (+ Foods & Dosage Info) appeared first on Dr. Axe.

There’s something comforting and refreshing about having a glass of orange juice with breakfast. Its bright orange color and sweet flavor is a common favorite — but is orange juice good for you, and how do you know what type to drink?

Providing the benefits of orange nutrition, the fruit’s natural juice can be consumed by kids and adults to boost heart, brain and bone health. But it’s wise to wonder whether or not juice is healthy because of the commonly added ingredients. When you stick to 100% orange juice and drink it in moderation, you’re reaping the benefits of its many powerful antioxidants and micronutrients.

Orange Juice Nutrition Facts

Fresh-squeezed orange juice is rich in nutrients, including vitamin C and B vitamins, but it’s also relatively high in calories, especially for a beverage that’s low in fiber.

A one-cup serving of fresh orange juice (about 248 grams) contains roughly the following:

• Calories: 112
• Total Carbohydrates: 25.8 g
  • Fiber: 0.5 g
  • Sugar: 20.8 g
• Total Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.1 g
  • Monounsaturated Fat: 0.1 g
  • Trans Fat: 0 g
• Protein: 1.7 g
• Sodium: 2.5 mg (0.1 DV*)
• Vitamin C: 124 mg (138% DV)
• Folate: 74.4 mcg (19% DV)
• Thiamine: 0.2 mg (17% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 496 mg (11% DV)
• Pantothenic Acid: 0.5 mg (10% DV)
• Riboflavin: 0.1 mg (8% DV)
• Magnesium: 27.3 mg (7% DV)
• Niacin: 1 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Phosphorus: 42.2 mg (3% DV)
• Vitamin A: 24.8 mcg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Is Orange Juice Healthy? Potential Benefits

Fresh orange juice is loaded with nutrients, including health-promoting antioxidants, but consuming too much of it does have its drawbacks. Orange juice is high in calories and sugar, and it’s not a very high-fiber food like many other fruits.

For these reasons, it should only be consumed in small amounts, like a half cup of fresh juice daily or less.

When consumed wisely, orange juice health benefits include the following:

1. Excellent Source of Vitamin C

Orange fruit is one of the top vitamin C foods. This important nutrient plays a role in protecting the heart, allowing for the proper absorption of nutrients and repairing connective tissue.

It also promotes healthy skin and collagen formation, reduces inflammation and free radical damage, and supports heart health.

Vitamin C is also well known to improve immune system function. It has been shown to help improve outcomes of respiratory illness and shorten the duration of symptoms.

2. Provides B Vitamins

Orange juice is a good source of B vitamins, including folate, thiamine, niacin and pantothenic acid. These nutrients help build strong bones, promote healthy brain function and support heart health.

Vitamins like thiamine help maintain healthy metabolism, improve mood and energy levels, and enhance learning.

3. Contains Potassium

Potassium is an essential nutrient that’s used to maintain fluid and electrolyte balance, and it is required to maintain the healthy function of several body organs, including the heart, brain and kidneys.

Potassium can help lower blood pressure, reduce the risk of stroke, and support healthy growth and development,

4. Rich in Antioxidants

Oranges are packed with health-promoting antioxidants, such as bioflavonoids hesperidin and hesperetin. In studies, these antioxidants have been shown to help neutralize free radicals, reduce oxidative damage to cells and fight inflammation.

One report indicates that “the content of flavonoids in a glass of orange juice is about 60 percent of daily recommended intake of these substances.”

5. May Improve Heart Health

Studies indicate that consuming citrus fruits can help protect the body from heart disease and lower LDL cholesterol levels. One study published in the Journal of Epidemiology found that frequent intake of citrus fruit reduced the incidence of cardiovascular disease, especially stroke, in both men and women.

In fact, a 2022 systematic review and meta-analysis of randomized, controlled trials published in Food & Function found that the research “demonstrates the beneficial effects of chronic OJ consumption on blood pressure and HDL-C in overweight and obese adults.”

6. May Boost Gut Health

A 2019 study published in the Journal of Medicinal Food suggests that drinking orange juice can positively affect the composition and metabolic activity of your microbiota by increasing beneficial bacteria. This research, conducted on healthy women, also found that drinking orange juice also improved cholesterol levels and insulin sensitivity.

Orange juice has even displayed a prebiotic effect in research, and its flavonoid content appears to benefit the gut microbiome in young adults with depressive symptoms.

7. Reduces Inflammation

Research published in 2022 found that consuming 100 percent orange juice, without added sugars, was able to positively impact inflammatory systems and reduce inflammation among healthy adult participants.

Risks and Side Effects

Orange juice is naturally high in calories and sugar, and when even more sugar is added to it in store-bought products, it can increase your risk of increased blood sugar levels and weight gain.

When drinking orange juice, practice portion control, and stick to about half a cup or less. Opt for fresh-squeezed orange juice, and avoid products that are made with added sugars and other potentially harmful ingredients.

It is possible to have a citrus fruit allergy, which can lead to allergy symptoms after consuming orange juice. If you experience swelling, redness or trouble breathing after drinking orange juice, discontinue use immediately, and speak to your doctor.

Also keep in mind that orange juice is very acidic and may aggravate acid reflux symptoms and heartburn for some people. If drinking orange juice causes belching, nausea or a burning feeling in your chest, stop drinking it.

How to Make Orange Juice (Recipes)

If you’re looking for the healthiest type of orange juice, choose fresh-squeezed options. These are available in some health food and grocery stores, or the juice can be made at home for a much lower cost.

To make orange juice at home, you can use a juicer and add the peeled fruit. That’s the easiest method, but if you don’t have a juicer, you can use a blender.

Here’s how:

1. Remove the white layers, and separate the segments.
2. Then add the pieces to a blender, and blend only until the juices come out while the fruit is still pretty pulpy.
3. Use a strainer to separate the juice entirely.
4. You can also use a handheld juicer by cutting the orange in half, placing it over the juicer, and pressing down while you move it back and forth.

If you’re buying orange juice from a store, opt for a product that is 100 percent orange juice and has no added sugar. Many orange juice products in the grocery store are fortified, containing added calcium and vitamin D.

Be cautious of orange juice concentrate because some brands contain barely any real orange juice. They may have added sugars and even colorings to be used in punches and cocktails.

Want to get creative with orange juice? Try this Orange Carrot Ginger Juice recipe that’s packed with vitamin C and provides carrots and cucumber. It’s a tasty and easy way to get kids to consume important nutrients.

Conclusion

• Fresh orange juice is loaded with nutrients, including vitamin C and health-promoting antioxidants, but consuming too much of it does have its drawbacks. It’s high in calories and sugar and should only be consumed in moderation.
• Stick to about half a glass of orange juice per day or less in order to avoid blood sugar spikes and excessive calorie intake.
• The best type of orange juice is 100% pure juice, without added sugars or flavors. You can make it at home with a juicer, blender or hand juicer, or look for fresh-squeezed juices at your local health food store.

The post Is Orange Juice Good for You? (Benefits, Nutrition & More) appeared first on Dr. Axe.

Have you ever tasted cardamom? Maybe you enjoyed it in a dish like garam masala or in a cardamom bread. Often referred to as the “queen of spices,” cardamom, or elaichi, is one of the most common spices seen in Indian households, and it’s loved and used all around the world.

The seeds have a warm, highly aromatic flavor that add a unique, sweet, floral flavor to any food or drink. This spice is also widely used as a digestive aid and natural breath freshener. In fact, men and women in India commonly chew the pods to improve breath.

What are the health benefits of cardamom? For starters, it’s rich in powerful phytonutrients. It is especially high in manganese, a trace mineral that helps the body form connective tissue, bones and sex hormones. It’s also crucial for normal nerve and brain function and plays a role in carbohydrate metabolism, fat metabolism, calcium absorption and blood sugar regulation.

That’s not all. There are many cardamom uses you can start trying today to take advantage of this medicinal spice.

What Is Cardamom?

Cardamom refers to herbs within the Elettaria (green) and Amomum (black) genera of the ginger (Zingiberaceae) family. It is native to the moist forests of southern India. The fruit can be collected from wild plants, but most is cultivated in India, Sri Lanka and Guatemala.

By the early 21st century, Guatemala became the largest producer of this spice in the world, with an average annual production between 25,000 and 29,000 tons. The cardamom plant was introduced there in 1914 by Oscar Majus Kloeffer, a German coffee planter. India was formerly the largest producer, but since 2000 the country has become the second largest producer worldwide.

It’s a popular ingredient in South Asian dishes, especially curries, and in Scandinavian pastries. Sometimes the name is used for other similar spices of the ginger family (Amomum, Aframomum, Alpinia) that are utilized in African and Asian cuisines or for commercial adulterants of true cardamoms.

What is the flavor of cardamom? It has a unique flavor that is often described as a mix of citrusy, warm and floral. What does cardamom smell like? It has a scent that is a complex mix of nutty, spicy, citrusy and sweet.

Cardamom essential oil occurs in the cells underlying the epidermis of the cardamom seed coat. The cardamom oil content of a seed varies from 2 percent to 10 percent with its principal components being cineole and α-terpinyl acetate. The oil is used to flavor pharmaceuticals and also as fragrance in perfumes, soaps, detergents and other body care products.

Types

There are three types: green, Madagascar and black cardamom. Most recipes call for green cardamom. It generally has a strong, slightly sweet and floral flavor. 

Cardamom pods or capsules ripen slowly and must be picked when they are three-quarters of the way ripe. After harvesting, the pods are then washed and dried. The method of drying dictates the final color. The three cardamom seeds inside each pod are considered the cardamom spice.

A high-quality cardamom can be an expensive spice to buy, similar to true cinnamon and vanilla, but it’s so potent that typically only a teaspoon or less is needed in recipes — so it will last a while. Why is cardamom so expensive? It’s a pricey spice because it needs to be harvested by hand, which is quite labor-intensive. 

Whole vs. Ground

You can buy and use cardamom spice in its pre-ground form. You can also buy the whole pods, remove the seeds and grind the seeds yourself. Some recipes may actually call for using the whole pod (keeping the seeds intact) to infuse the spice into a recipe. Once you’re done making a recipe, you remove the pod.

Pre-ground cardamom is not as flavorful as the whole pods or freshly ground seeds, but it is the easier option. Whole pods or freshly ground seeds have more of the essential oils.

Nutrition Facts

One tablespoon of ground cardamom contains about:   

• 18 calories
• 4 grams carbohydrates
• 0.6 gram protein
• 0.4 gram fat
• 1.6 grams fiber
• 1.6 milligrams manganese (80 percent DV)
• 0.8 milligrams iron (4.4 percent DV)
• 13 milligrams magnesium (3.3 percent DV)
• 0.4 milligrams zinc (2.7 percent DV)
• 22 milligrams calcium (2.2 percent DV)
• 65 milligrams potassium (1.9 percent DV)
• 10 milligrams phosphorus (1 percent DV)

Health Benefits

This spice may naturally help many common and serious health concerns. Here are some of the top potential cardamom health benefits:

1. Improves Bad Breath

Cardamom is a very effective remedy against a common problem known as halitosis, aka bad breath. Simply chewing on the seeds can help eliminate any bad odors coming from your mouth. Some chewing gums even include it as an ingredient for this very reason.

Recently, a study conducted by the Department of Microbiology at Kurukshetra University in India explored the antimicrobial effects of cardamom extracts on oral bacteria. Researchers concluded that the extracts are effective against oral pathogenic bacteria like Streptococcus mutans and Candida albicans.

Additionally, the major active component of cardamom oil, cineole, is a potent antiseptic known for killing the bacteria causing bad breath and other infections. If you’re looking for how to get rid of bad breath, look no further.

2. Helps Treat Cavities

Not only can this spice kill the bacteria that causes bad breath, but it might also help prevent cavity development on your teeth or even possibly reverse cavities and tooth decay. It has all the cleansing benefits of a chewing gum but without any of the negatives (like stickiness).

Not only can it kill bacteria in your mouth, but with its somewhat sharp yet pleasant flavor, chewing cardamom can also encourage a cleansing saliva flow while the fibrous outer coating of the pod can provide a mechanical cleaning of your teeth.

3. May Aid Cancer Treatment

This healing herb even shows promise when it comes to cancer, exhibiting potential as a natural cancer treatment. Animal studies have shown that it can be used as a chemopreventive agent or something that’s used to inhibit, delay or reverse cancer formation.

A 2012 study published in the Journal of Medicinal Food showed that it had a positive effect on skin health in animals. Researchers found that there was a significant reduction in the occurrence and number of tumors with oral administration of cardamom powder. The study concludes that cardamom has potential as a chemopreventive agent against two-stage skin cancer.

In general, phytochemicals found in this spice, including cineole and limonene, have shown an ability to take on a protective role against cancer progression.

4. Lowers Blood Pressure

Cardamom might be able to help you lower your blood pressure. This is key to maintaining the health of your heart and kidneys.

A study conducted by the Indigenous Drug Research Center at RNT Medical College’s Department of Medicine in India and published in the Indian Journal of Biochemistry & Biophysics evaluated 20 newly diagnosed individuals with primary stage 1 hypertension and the effect of giving them three grams of cardamom powder daily in two divided doses for 12 weeks.

The results showed that not only did cardamom help decrease systolic, diastolic and mean blood pressure, but it also increased total antioxidant status by 90 percent at the end of three months.

5. Helps Treat Diabetes

The high manganese content in this spice makes it an excellent choice for diabetics and anyone struggling with blood sugar issues. Research indicates that individuals diagnosed with diabetes have low blood levels of the trace mineral manganese.

It’s unclear if having diabetes causes levels to drop or if low levels of manganese contribute to developing diabetes. Either way, adding manganese to the diet is a smart idea for diabetics, which is why you should use this spice as part of your diabetic diet plan.

A clinical study found that diabetics who had greater manganese blood levels were more protected from “bad” LDL cholesterol than those with lower levels of manganese. All this together shows that this spice may be effective at combatting the onset of diabetes.

6. Supports the Digestive System

Cardamom is a traditional remedy in traditional Chinese medicine and Ayurvedic medicine for the treatment of digestive issues like stomach aches, but there is also science to back this common usage.

An animal model study published in 2014 looked at the effects of hot water extracts of cardamom pods, turmeric and sembung leaf on gastric ulcers induced by aspirin on animal subjects. Throughout the study, animals were given the herbal mixture or another substance believed to be a protective agent followed by aspirin or they were just given aspirin.

The researchers found that the animals who received the herbal combination before aspirin administration exhibited fewer gastric ulcers in number, smaller areas of gastric ulcers as well as a lesser degree of stomach lining damage compared to the subjects in the aspirin group.

7. May Provide Asthma Relief

Cardamom may also provide relief for people struggling with breathing issues like asthma. One study using an animal model indicated that the spice exhibits bronchodilatory effects. That means it’s a substance that dilates the bronchi and bronchioles, decreasing resistance in the respiratory airway and increasing airflow to the lungs.

Basically, cardamom was shown to help make breathing easier, which of course is the main goal for anyone suffering from asthma or any shortness of breath.

Cardamom vs. Coriander

Cardamom and coriander are two spices that have many similar benefits. For instance, they’re both used to naturally help high blood sugar and diabetes, high blood pressure, and digestive issues. In addition, there are five digestive spices in Ayurveda that have been used for thousands of years with incredible success. Coriander and cardamom are both on this list. The other three are fennel, cumin and ginger.

However, there are also some distinct differences between these two spices, such as:

Cardamom

• Made from the seed pods of various plants in the ginger family
• Indigenous to Southern Asia and India
• Used in Ayurveda for balancing doshas and considered a warming spice
• Introduced to North America by British colonial settlers in 1670
• Guatemala is currently the largest producer
• Used as a natural remedy for bad breath, cavities and asthma

Coriander

• Comes from the seed of the cilantro plant
• Native to the Mediterranean and other points in Southern Europe to Northern Africa and all the way to Western Asia
• Used in Ayurveda for balancing doshas and considered a cooling spice
• Brought to the Americas via Guatemala initially by a German coffee planter in 1914
• India is currently the largest producer
• Used as a food-poisoning preventative, helps treat UTIs and improves cholesterol levels

Recipes

Where to Buy Cardamom

Ground cardamom is readily available and found in grocery stores, but it’s best to buy it in the form of whole pods if you can find them (and have the time to do a little spice grinding). 

Cardamom Substitutes

What can be substituted for cardamom? One option is coriander, which also has a floral flavor somewhat similar to cardamom flavor. Ginger, nutmeg and cinnamon are other options some people use as a cardamom substitute, but remember that cardamom taste is very unique so there is no perfect cardamom replacement.

How to Use and Store It

This spice pairs well with flavors like cinnamon, vanilla, almond, ginger, clove, coconut and rose. It adds a complex depth when combined with these flavors.

What is cardamom used for? It’s a popular additive in the Indian chai tea. Cacao and cardamom are a great pairing as well. It can also be used in savory stews and soups, all types of breads, as well as sweeter dishes like puddings, cakes, pancakes and pies. It’s a great spice to use for steeping in hot liquids like green and mint teas or cold smoothies too.

This herb can be used whole or steeped in hot water and various liquids to create cardamom tea and other infused beverages. The seeds can also be removed from the cardamom pod to be ground and added into various dishes and smoothies.

A benefit of the pods is that they stay fresh longer and are more potent. This spice can be stored for up to a year when purchased in the pod form and can be ground with a mortar and pestle or spice grinder.

How to Use Cardamom

There are so many delicious cardamom recipes that are not only tasty, but also loaded with other healthy ingredients. You may want to test out this delicious and easy herbal Chai Tea Recipe with the addition of one to two pods of the spice to steep and remove before drinking or grind the seeds of one pod and add in with the other spices.

Risks and Side Effects

Cardamom is considered safe when taken by mouth in normal food amounts. What are the side effects of cardamom? There are no known common, potential cardamom side effects when it’s ingested in normal food amounts.

Is cardamom bad for health? One circumstance that warrants avoiding it is if you have gallstones because the seed may trigger spasmodic pain for gallstone sufferers.

The safety of medicinal amounts for pregnant and nursing moms is unclear. There is concern that medicinal amounts may cause miscarriage. If you’re pregnant or breastfeeding, then it’s best to have this spice in food amounts and not medicinal amounts. Also check with your doctor before taking it in medicinal amounts if you have a medical condition and/or you currently take medication.

Final Thoughts

• Known as the “queen of spices,” cardamom is a favorite in India both for its culinary and medicinal value.
• It can be purchased whole in pods or pre-ground.
• This spice can be added to a wide range of food and beverages, including hot teas, curries, stews, smoothies and desserts.
• It’s especially high in the trace mineral manganese, providing 80 percent of your daily requirements in just one tablespoon.
• It also contains fiber, iron, magnesium, calcium, zinc, potassium and phosphorus, which are all essential nutrients that contribute to the many potential benefits of cardamom.
• Studies show that it can be an effective natural remedy for lowering blood pressure, which benefits heart and kidney health.
• Research has found that it can kill bacteria in the mouth that contributes to bad breath and cavities.
• This spice has shown potential when it comes to the natural treatment of diabetes, cancer and asthma.

The post Cardamom Helps Prevent Bad Breath, Cavities & Cancer appeared first on Dr. Axe.

Pork is the most widely eaten meat in the world, making up about 36 percent of meat production worldwide. It’s especially popular in East and Southeast Asia, Europe, Sub-Saharan Africa, North America, South America, and Oceania.

No matter how you think about it, pigs are rather dirty animals. They’re considered the garbage and waste eliminators of the farm, often eating literally anything they can find. This includes not only bugs, insects and whatever leftover scraps they find laying around, but also their own feces, as well as the dead carcasses of sick animals, including their own young.

Just knowing what a pig’s diet is like can explain why the meat of the pig can be not so appetizing to consume. While being ‘”grossed out” may or may not be a valid reason not to eat something, it’s vital to understand a bit more about pork before reaching your own conclusion.

Let’s talk about this popular yet seriously questionable protein source.

Nutrition Facts

A three-ounce serving of cooked ground pork (about 85 grams) contains approximately:

• Calories: 252
• Total Fat: 17.7 g
  • Saturated Fat: 6.6 g
  • Polyunsaturated Fat: 1.6 g
  • Monounsaturated Fat: 7.9 g
  • Trans Fat: 0 g
• Protein: 21.8 g
• Sodium: 62 mg (2.7% DV*)
• Selenium: 30.1 mcg (55% DV)
• Thiamine: 0.6 mg (50% DV)
• Zinc: 2.7 mg (25% DV)
• Niacin: 3.6 mg (23% DV)
• Vitamin B12: 0.5 mcg (21% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Riboflavin: 0.2 mg (15% DV)
• Phosphorus: 192 mg (15% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Potassium: 308 mg (7% DV)
• Iron: 1.1 mg (6% DV)
• Magnesium: 20.4 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Potential Benefits

1. Aids Cell Function and Growth

Pork is loaded with B vitamins, and we know B vitamins help convert food to energy and are vital for cell growth and function. Thanks to the B vitamins, pork is also a potential brain-boosting food because thaimine, niacin riboflavin, B6, B12 and pantothenic acid all aid cognitive function.

2. Protects Muscle Mass and Helps Muscle Maintenance

As a high-protein food, pork can help prevent sarcopenia, the condition in which the body loses muscle. It’s also been shown “to facilitate skeletal muscle growth, repair and regeneration during recovery from exercise.”

In fact, a 2022 study published in the International Journal of Environmental Research and Public Health revealed that meat consumption, including pork, “could be an effective post-exercise food that results in favorable muscle protein synthesis and metabolic performance.”

3. May Boost Exercise Performance

We know protein is good for muscles and exercise performance, but protein isn’t the only reason this meat can benefit you while you exercise. It’s also high in taurine, creatine, beta-alanine and other amino acids. These have been found to boost exercise performance in many studies.

The Problems With Pork

1. The Pig’s Problematic Digestive System

There are reasons that the meat of the pig becomes more saturated with toxins than many of its counterpart farm animals. The first reason has to do with the digestive system of a pig.

During the digestive process, animals (including humans) get rid of excess toxins as well as other components of the food eaten that could be dangerous to health. Since the pig’s digestive system operates rather basically, many of these toxins remain in its system to be stored in its more than adequate fatty tissues ready for our consumption.

Another issue with the pig is that it has very few functional sweat glands and can barely sweat at all. Sweat glands are a tool the body uses to be rid of toxins. This leaves more toxins in the pig’s body.

When you consume pork meat, you too get all these toxins that weren’t eliminated from the pig. For instance, there have been examples of pigs and pork products being contaminated with:

• Ochratoxin A
• Salmonella
• Metals
• Mycotoxins
• Other toxin-related outbreaks

In fact, we should all do what we can to eliminate and cut down on toxin exposure. One vital way to do this is by choosing what you eat carefully.

2. Increased Cancer Risk from Bacon and Other Processed Pork

According to the World Health Organization, processed meat like ham, bacon and sausage can cause cancer. The International Agency for Research on Cancer actually classifies processed meat as a carcinogen, something that causes cancer. Researchers found that consuming 50 grams of processed meat each day raises your risk of colorectal cancer by a very significant 18 percent.

Processed meat is considered to be food items like ham, bacon, sausage, hot dogs and some deli meats. Noticing a theme there? Those are mainly pork-derived food products.

How much processed meat is 50 grams? That’s about four strips of bacon.

Maybe you’re thinking that you only eat two pieces of bacon regularly. According to this research, that would likely equate to a 9 percent increase of cancer likelihood.

Unfortunately, pork and processed meat are often consumed by folks following the keto diet, Paleo diet, as well as the Atkins diet, for example. Instead, they should use healthier meat, like beef, lamb, bison or chicken.

3. Swine Flu in Humans

The swine flu is another virus that has made the leap from pig to human. Influenza or flu viruses can be directly transmitted from pigs to humans, from humans to pigs and from humans to humans. Human infection with flu viruses from pigs are most likely when humans are physically close to infected pigs.

According to the Centers for Disease Control and Prevention, H1N1 and H3N2 are swine flu viruses that are “endemic among pig populations in the United States and something that the industry deals with routinely.” Outbreaks can occur year-round. H1N1 has been observed in pig populations since at least 1930, while H3N2 began in the United States around 1998.

According to the CDC, swine flu has not been shown to be transmissible to people through eating properly handled and prepared pork. Properly prepared means cooking pork to an internal temperature of 160 degrees Fahrenheit, which is supposed to kill all viruses and other foodborne pathogens.

4. Trichinosis Dangers

Did you know that pigs carry a variety of parasites in their bodies and meat? Some of these parasites are difficult to kill even when cooking. This is the reason there are so many warnings out there about eating undercooked pork.

One of the biggest concerns with eating pork meat is trichinosis or trichinellosis. This is an infection that humans get from eating undercooked or uncooked pork that contains the larvae of the trichinella worm. In some countries and cultures, they actually consume pork raw.

This worm parasite is very commonly found in pork. When the worm, most often living in cysts in the stomach, opens through stomach acids, its larvae are released into the body of the pig. These new worms make their homes in the muscles of the pig.

Next stop? The unknowing human body that consumes this infected meat flesh.

Similarly to what these worms do to the pig, they can also do to humans. If you eat undercooked or raw pork that contains the parasite, then you are also swallowing trichinella larvae encased in a cyst.

Your digestive juices dissolve the cyst, but that only unleashes the parasite into your insides. The larvae then penetrate your small intestine, where they mature into adult worms and mate. If you’re at this stage of trichinosis, you may experience abdominal pain, diarrhea, fatigue, nausea and vomiting.

Unfortunately, it doesn’t end there. Approximately a week after eating the infected pork, the adult female worms now inside your body produce larvae that enter your bloodstream and eventually burrow into muscle or other tissue. Once this tissue invasion occurs, symptoms of trichinosis include:

• Headache
• High fever
• General weakness
• Muscle pain and tenderness
• Pink eye (conjunctivitis)
• Sensitivity to light
• Swelling of the eyelids or face

While no one particularly wants to consume worms, trichinosis is a serious illness that you should do virtually anything to avoid. Abdominal symptoms can occur one to two days after infection while additional symptoms usually start two to eight weeks after infection.

According to Mayo Clinic, the severity of symptoms typically depends on the number of larvae consumed in the infected meat.

The CDC recommends thorough cooking of pork as well as freezing the pork meat prior to cooking to kill off any worms.

It’s actually been theorized that trichinellosis is the exact cause of Mozart’s rather sudden death at age 35. An American researcher theorized this after studying all the documents recorded the days before, during and after Mozart’s death.

This research published in Archives of Internal Medicine’s June 2001 issue found that Mozart suffered many of the above listed symptoms and that he recorded in his journal the consumption of pork just 44 days before his own death.

5. Pigs Harbor Common Viruses and Parasites

Pigs carry many viruses and parasites with them. Whether by coming in direct contact with them through farms or by eating their meat, we put ourselves at higher risk of getting one of these painful, often debilitating diseases (not to mention put our bodies on toxic overload).

Pigs are primary carriers of:

• Taenia solium tapeworm
• Hepatitis E virus (HEV) — In developed countries, sporadic cases of HEV genotype 3 have occurred in humans after eating uncooked or undercooked pork.
• Porcine reproductive and respiratory syndrome, aka blue-ear pig disease
• Nipah virus
• Menangle virus
• Viruses in the family Paramyxoviridae

Each of these parasites and viruses can lead to serious health problems that can last for years to come.

Factory Farming and Pigs

It’s also important to know about the common conditions of pork raised for consumption. Today, a vast majority of pigs in the United States are raised in factory farms. This means that these pigs never live healthy lives of fresh air and wide-open pastures.

If you’re a pork eater, you should know that it’s very likely that you’re eating the meat of a pig that spent all of its time in a crowded warehouses with no fresh air or exercise, fed a steady diet of harmful drugs to keep the pig breathing as producers make pigs grow faster and fatter. These drugs often cause the pigs to become crippled under their own excessive and unnatural weight gain.

Drug Resistant Bacteria in Pork Chops and Ground Pork

It’s estimated that 70 percent of factory-farmed pigs have pneumonia when they go to the slaughterhouse, according to PETA. Unsightly factory-farm conditions of filth and extreme overcrowding lead pigs to have an extreme likelihood for serious diseases. The conditions are so bad that the only way to keep these pigs barely alive at times is to misuse and overuse antibiotics.

Similarly to humans, pigs are more commonly developing diseases that are resistant to antibiotics. You might like the taste of pork, but do you want to consume a pork product from a pig that had a “superbacteria”?

The bacteria-laden pork story continues. A 2013 Consumer Reports analysis of U.S. pork chops and ground pork samples found widespread (69 percent) presence of a bacteria called yersinia enterocolitica. This bacterium infects about 100,000 Americans a year, especially children, and can cause fever, diarrhea and abdominal pain in humans.

History of Pork and Cultures Who Don’t Eat It

The pig is one of the oldest forms of livestock worldwide. It’s said to have been domesticated as early as 5000 B.C.

When it comes to the beginnings of pork consumption in the U.S., Hernando de Soto is called “the father of the American pork industry.” In 1539, de Soto landed in Florida with 13 pigs in tow, and pork consumption spread and grew from then on in America. Pigs were first commercially slaughtered in Cincinnati, which was nicknamed “Porkopolis.”

Orthodox Jewish Kosher dietary laws and Islamic Halal dietary laws prohibit pork consumption. There are many other religions and cultures that avoid pork as well.

Christian religious denominations that forbid pork consumption include:

• Ethiopian Orthodox
• Hebrew Roots
• Messianic Jews
• Rastafarian
• Seventh-Day Adventists
• United Church of God

Avoiding pork for these groups is based on Leviticus 11, Deuteronomy 14, Isaiah 65 and Isaiah 66.

The post Why You Should Avoid Pork: Nutrition, Potential Benefits & Harmful Downsides appeared first on Dr. Axe.

Records of eating artichokes date back to Ancient Greece and the Roan Empire. There are texts indicating that these populations consumed the naturally occurring variant of the artichoke, the cardoon — especially for help managing rheumatism and gout — thanks to all artichoke nutrition has to offer.

Today, this native plant is still found in the same Mediterranean areas, where it continues to be a staple food in the healthy Mediterranean diet.

Artichokes should be a part of a healthy diet for many reasons. What are the benefits of eating artichokes? Believe it or not, artichokes are one of the top vegetables in terms of total antioxidant content — not to mention artichoke nutrition is high in vitamin C, A, K and more.

Artichoke extract supplements — which provide a concentrated dose of the veggie’s protective compounds, including chlorogenic acid, cynarin, luteolin and cymaroside — have also been shown to have cholesterol-lowering and disease-fighting effects.

Due to its high fiber quantity and phytonutrients, artichoke nutrition has a strong tie to preventing serious conditions, such as heart disease and cancer, as well as having positive effects on liver and digestive health. To top it off, artichokes also great taste and are versatile in recipes too, including both low-carb and keto recipes if  you’re watching your carb consumption.

What Is an Artichoke?

Did you know that there are actually about 140 different artichoke varieties in existence? Of these 140, only about 40 are grown commercially to be sold as food.

The globe artichoke, which has the species name Cynara cardunculus var. scolymus, is one of the most popular types. This species is also known as the French artichoke or green artichoke.

The name artichoke comes from the  word articiocco, which is most likely influenced by the word ciocco, meaning “stump.” The globe artichoke — the kind most often eaten today — is from the thistle species, a group of flowering plants characterized by leaves with sharp prickles on their margins.

The edible portion of the artichoke, usually called the “artichoke heart,” is actually the bud of the artichoke flower, formed before the flower begins to bloom. The budding flower head is a cluster of many small budding flowers, along with the edible base of the plant.

An artichoke plant can grow to be six feet in diameter and three to four feet in height.

Some noteworthy artichoke health benefits include having a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes. While artichoke hearts are often the most widely available and consumed part of the artichoke plant, the leaves are actually where many of the most powerful nutrients in the artichoke are stored.

In fact, artichoke extract supplements, which have become more popular over recent years due to their various heart health-promoting benefits, are largely derived from antioxidants and phytonutrients found in the leaves of this vegetable. Leaf extracts of the artichoke plant are used for their liver (hepato) protectant properties and also have anti-carcinogenic, antioxidative, antiviral and antibacterial effects.

Nutrition Facts

According to the USDA’s info on artichoke nutrition data, one medium-sized, cooked, boiled artichoke (about 120 grams) contains approximately:

• Calories: 63.6
• Total Carbohydrates: 14.4 g
  • Fiber: 6.8 g
  • Sugar: 1.2 g
• Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Polyunsaturated Fat: 0.2 g
  • Monounsaturated Fat: 0 g
  • Trans Fat: 0 g
• Protein: 3.5 g
• Cholesterol: 0 mg
• Sodium: 72 mg (3% DV*)
• Folate: 107 mcg (27% DV*)
• Vitamin K: 17.8 mcg (15% DV*)
• Manganese: 0.3 mg (13% DV*)
• Magnesium: 50.4 mg (12% DV*)
• Vitamin C: 9 mg (10% DV*)
• Niacin: 1.3 mg (8% DV*)
• Riboflavin: 0.1 mg (8% DV*)
• Phosphorus: 87.6 mg (7% DV*)
• Potassium: 343 mg (7% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Are there a lot of carbs in artichokes? Notice that this veggie is considered a high-fiber food, so while it contains 14 grams of carbohydrates, the 10 grams of fiber make the “net carbs” only four grams. This makes it a natural, rich-tasting vegetable for the keto diet.

The nutritional value of artichokes is also impressive considering one only provides about 60 calories but over 10 percent of your daily needs of five different essential nutrients. It’s particularly considered both a food high in folic acid and a food high in vitamin K.

Benefits

1. Artichokes Have Antioxidant Power that May Help Prevent Cancer

Artichokes are packed with a number of vital antioxidants and phytonutrients, such as quercetin, rutin, gallic acid and cynarin. Artichokes are a high-antioxidant food and have a high ORAC score (oxygen radical absorption capacity), which tests the power of a plant to absorb and eliminate free radicals.

Diets high in antioxidants may help ward off various types of cancer, since antioxidants are exactly what our bodies require in order to combat free radicals and slow the onset on diseases that are often seen in aging populations. Compounds present in artichokes — specifically rutin, quercetin and gallic acid — have been shown in studies to reduce the growth of cancerous cells and therefore prevent cancerous tumors from proliferating.

Artichokes have displayed their cancer-fighting abilities on two cancers in particular: breast cancer and hepatocellular carcinoma. Research published in both the Journal of Cellular Physiology and Oxidative Medicine and Cellular Longevity found that polyphenolic extracts from the edible parts of artichokes “induce apoptosis and decrease the invasive potential of the human breast cancer cell line MDA-MB231.”

Another study conducted by the National Research Centre’s Medicinal Chemistry Department in Dokki Giza, Egypt, looked at the protective effects of fish oil and artichokes on hepatocellular carcinoma in rats. The researchers concluded after dividing the rats into eight groups, “the results pointed that 10% fish oil and 1 g% leaves of artichoke succeeded to protect from hepatocellular carcinoma to a certain degree. In addition, they may be considered as protective foods against angiogenesis.”

2. Fights Cardiovascular Disease

Consuming artichokes and artichoke extract has been correlated with reductions in unhealthy cholesterol levels, high blood pressure and metabolic syndrome. Artichoke nutrition may also help calm inflammation in the body and improve blood flow.

People with higher levels of cholesterol are more at risk for developing heart disease and experiencing cardiac arrest or stroke. Luckily the powerful substance cynarin found in artichoke nutrition is one of the best natural remedies for bringing cholesterol back to a healthy level.

Research shows that the lipidic- and glycemic-reducing action of artichokes also help them prevent coronary heart disease and metabolic disorders. The cholesterol-lowering effects of artichoke hearts attributed mainly to its soluble fibers, particularly the kind called inulin.

One double-blind, randomized controlled trial also found that supplementing with artichoke leaf extract reduced total cholesterol, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol and triglyceride concentrations.

Artichoke extract and juice have also been shown to fight high blood pressure/hypertension. Additionally this veggie provides nutrients like magnesium and potassium that are important for healthy blood pressure.

3. Detoxes the Liver and Digestive System

Because of their ability to boost the production of digestive bile and to detox the body, artichokes are included on the GAPS diet plan protocol, which is a diet that was specifically created to nourish the digestive tract and restore proper gut health. Eating GAPS diet-approved foods like artichokes is correlated with improving gut flora, reducing symptoms related to digestive disease and boosting immunity — since much of the immune system is actually held within the gut.

Why are artichokes good for your liver? They contain a powerful antioxidant flavonoid called silymarin, which is an effective liver protectant.

Artichokes may even be able to help liver cells regenerate. A 2018 study found that artichoke extract supplementation increases antioxidant status in the liver, including levels of superoxide dismutase, catalase, glutathione and glutathione peroxidase.

Another substance in artichoke nutrition called cynarin has also been shown to positively stimulate the production of bile, which is produced by the liver and ultimately responsible for enabling digestion and helping with the absorption of nutrients. Without proper bile production, a good diet cannot be used to foster health because many of the essential nutrients and fatty acids are not properly absorbed.

Do artichokes help you poop? It’s believed that the artichoke benefits IBS and other digestive disorders because of its high fiber content, ability to reduce inflammation, and artichoke’s nourishing effect on the gut lining and liver.

One study published in the Journal of Alternative and Complimentary Medicine also found that artichoke leaf extract can be very helpful in relieving symptoms associated with irritable bowel syndrome (IBS), one of the leading digestive disorders in the world. IBS is a condition that often causes painful IBS symptoms, such as constipation, diarrhea, bloating, an upset stomach and more.

4. Excellent Source of Fiber, Which May Help with Weight Loss

Artichokes are very high in fiber, which is crucial for numerous functions in the body.

Fiber keeps the digestive system running smoothly and relieves conditions like constipation and diarrhea. It has the important role of helping the body detox itself of waste, extra cholesterol, sugar and toxins — plus fiber acts to facilitate liver function and make us feel full after eating.

Is eating artichokes good for losing weight? Studies have shown that consuming plenty of soluble fiber, like the kind found in artichoke nutrition, is a great way to keep off dangerous visceral fat — the kind that accumulates around your organs and can lead to various diseases. A diet high in fiber is correlated with maintaining a healthy weight and also reducing the risk for serious conditions, including colon cancer, heart disease and more.

Fiber is technically the part of any plant food that cannot be digested — therefore it must make its way through your digestive system and then out of your body. Essentially fiber is the substance that pulls food through your intestines, and without it you may suffer from issues like feeling overly hungry, constipation, energy spikes and dips, mood swings, weight gain, and bloating.

Artichokes nutrition may help with weight loss because it has the ability to swell and expand in your stomach and intestines, soaking up fluid and giving you the feeling of being full. This makes it harder for you to overeat, and it also helps balance cravings due to fiber’s ability to stabilize blood sugar.

5. Helps Control Diabetes and Metabolic Syndrome

The post Artichoke’s Profound Health Benefits, Plus How to Cook and Eat appeared first on Dr. Axe.